Blog - Downtown Athletic Club Amarillo

How To Sleep Better And Lose Weight

11/4/2015

By Dominic Zumbrun

Let's face it, there's nothing easy about following a fitness routine and revamping your diet. The rewards are many, of course, but they don't generally come through lack of effort.

That said, there are still small changes you can make — changes that don't involve quite the exertion — that can help you lose weight. One way is through modifications to your sleep routine.

The Relationship Between Sleep And Weight Loss

Simply put, sleep deprivation can be a disaster for your waistline. For starters, when you're running low on energy, studies have shown that you're more prone to make bad food choices. Why? The hormone ghrelin tells the body when to eat, and ghrelin is more abundant in the body when you're sleep deprived.

On the other hand, leptin is the hormone that tells your body to stop eating; when you're lacking sleep, leptin is less abundant.

Adjust Your Sleep Routine

There are a variety of things you can do during your pre-sleep routine that can help accelerate your weight loss:

Eat A Small Snack
Conventional wisdom generally tells us that eating something right before bed is a bad thing, especially for your weight. But one study found that people who consumed a 150-calorie protein shake 30 minutes to an hour before bed had a faster metabolism and lower blood pressure.

Light's Out
You've undoubtedly heard that using electronics, or exposing yourself to other types of light, can disrupt your sleep. When it comes to light, it's definitely something to heed. Even dim light can disrupt your sleep and derail your weight loss efforts.

Likewise, one habit you'll want to break is sleeping with the television on. You'll also sleep better when your alarm clock is turned so that it's light isn't in your eyes.

Pre-Sleep Preparation
Make it easy on yourself in the morning by packing a healthy lunch the night before, and have your gym bag packed and by the door. By putting these tasks off until the morning, you can make it harder to stay on your healthy track.

Keep It Cool
Studies have shown that people who slept in rooms kept at 66 degrees doubled their volumes of brown fat, the useful, calorie-burning kind of fat.

Be Consistent
Your weight loss efforts will be aided by waking up at roughly the same time every morning. But it doesn't just affect your weight, as studies have shown that waking up at drastically different times can increase your risk of heart disease and cancer.

If you're looking to take your fitness routine to the next level, contact the Downtown Athletic Club in Amarillo. With state-of-the-art exercise equipment, fitness classes and personal trainers, it’s the place to start any healthy routine.

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You've Heard About HIIT, But What About LIIT?

11/2/2015

By Dominic Zumbrun

woman with hand weights

If you've been working out for any length of time, chances are you've heard about High Interval Intensity Training. Perhaps you've even tried it. The philosophy and routine is simple enough: Combine short bursts of intense anaerobic exercise with less-intense recovery periods, and then repeat the intervals over a certain period of time. HIIT workouts can push your fitness to a new level.

Chances are, however, that you haven't heard as much about Low Intensity Interval Training (LIIT). Recent studies of walkers have shown that less intense intervals also have fitness benefits.

What Is LIIT?

Low Intensity Interval Training is similar to High Intensity Interval Training, but differs in the amount of effort expended during the harder intervals. Like HIIT, your workout consists of two paces: (1) a normal pace in which you could carry on a conversation, and (2) a faster pace in which you exert more effort for a certain length of time. But with LIIT, the faster pace isn't as intense.

Measuring LIIT

A recent study at Ohio State University measured the benefits of walking at varying speeds. Specifically, researchers wanted to measure the calories burned, or metabolic cost, of changing speeds.

Researchers determined that we could be underestimating the number of calories burned even while just walking in daily life, or playing sports. In fact, eight percent of the energy used during daily walking may be due to energy we spend just starting and stopping. Even just changing the way you walk — whether it's walking in a curve as opposed to a straight line, or wearing a backpack — can burn more than 20 percent more calories than walking at a consistent pace.

The study also showed that people walk faster when covering longer distances and slower over short distances.

LIIT Workout

There are a variety of ways to incorporate LIIT training into your fitness regimen. The important thing to remember is that you are altering your normal pace at various intervals of the workout.

One way to do this is to walk five to eight minutes at your normal pace. Then gradually increase your speed and hold that pace for 90 seconds. You don't want to increase your pace to an extent that you can't catch your breath, but enough that you feel the extra exertion. Return to your normal pace for three to five minutes, then add another faster interval of 90 seconds. Continue this routine for 30 total minutes.

If you're looking for someone to guide you and be a training partner in your fitness routine, then contact one of the professional trainers at the Downtown Athletic Club of Amarillo.

4 Vitamins You May Not Be Getting Enough Of

10/28/2015

By Dominic Zumbrun

vitamins

Despite our best efforts, we may not be getting all the vitamins and minerals we need from our diet, no matter how healthy it is. One study analyzed the diet of 70 athletes, and found that all of them were missing at least three nutrients. Among the vitamins that were lacking included Iron, Vitamin B12, Vitamin E and Magnesium.

All four of the vitamins listed above are essential for a healthy diet. Here's a close look at each, why they're important, and some symptoms you might have if your diet is low in any one of them.

Iron

Iron deficiency is said to be the most common nutritional disorder there is. That's a sobering thought when you consider that iron is a part of all the cells in our body. Among many other things, it helps our muscles store and use oxygen.

Not having enough iron in our diet is the leading cause of anemia in the United States. Anemia affects the functioning of several organ systems.

Symptoms of iron deficiency include:

Feeling tired and weak
Decreased work and school performance
Slow cognitive and social development in childhood
Decreased immune function

Vitamin B12

How important is vitamin B12? It's essential for the manufacture of red blood cells, it's needed to support the normal function of nerve cells, and it's necessary in the creation of DNA. The latter is important, because when our DNA can't replicate naturally, it means we can't generate new healthy cells.

Symptoms of Vitamin B12 deficiency include:

Feeling weak, tired and lightheaded
Constipation, diarrhea, loss of appetite and gas
Vision loss
Depression, memory loss or behavioral changes
Nerve problems like tingling, and muscle weakness

Vitamin E

Vitamin E's primary role in the body is to act as an antioxidant to get rid of free radicals that can damage cells. It's been used in the treatment of a variety of disorders, including diabetes, heart disease, and Alzheimer's.

Symptoms of Vitamin E deficiency include:

Anemia
Poor balance
Muscle weakness
Vision problems

Magnesium

Magnesium is an incredibly important nutrient that is essential for over 300 chemical reactions in the body, including maintaining energy levels and sustaining the health of the heart and blood vessels. Magnesium deficiency is one of the most common nutritional deficiencies.

Symptoms of Magnesium deficiency include:

Migraines
Insulin resistance
Constipation
Restless leg syndrome
Cramping
Hypertension

Having a nutritional plan that works hand-in-hand with your fitness plan is crucial. Contact any of the personal trainers at the Downtown Athletic Club of Amarillo for more information.

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5 Healthy Halloween Treats

10/26/2015

By Dominic Zumbrun

candy

While candy is one of the many things we've loved about Halloween, there are healthier options to snack on this Halloween. Here are five healthy treats you can opt for this season:

Colby Jack O' Lanterns

This snack is fun and includes healthy whole grains. You'll need four whole wheat sandwich thins, two tablespoons of butter, and one block of Colby Jack cheese.

How to Prepare: Split four sandwich thins in half to create 8 circles, and butter one side of each thin. Lay each thin, butter-side down, on a baking sheet. Cut jack o' lantern faces on four slices, while spreading the cheese on the other four. After baking for 10 to 12 minutes at 350 degrees, place the the jack o' lantern faces on top of the sandwiches.

Spiders On A Log

This classic treat is packed with protein. You'll need celery sticks, peanut butter and plastic spiders.

How to Prepare: Use peanut butter to fill each celery stick, then stick on the plastic spiders.

Witches' Broomsticks

Low in calories and high in protein, children will love the design and taste as you use mozzarella cheese sticks, pretzel sticks and chives.

How to Prepare: Cut cheese sticks in half. Create a fringe pattern on the cheese with a knife or scissors on one end of the cheese. Insert a pretzel as the broomstick by into the unfringed side of the cheese, and tie a chive around the base of the pretzel.

Veggie Skeleton

This is a great way to get kids to eat their vegetables. You'll need veggie dip, baby carrots, celery sticks, sliced mushrooms, cucumbers, pea pods, pimiento olives, red bell pepper.

How to Prepare: Place the veggie dip in a small bowl at the top of a platter, then begin to build the skeleton: Use a celery stick for the neck, baby carrots for arms, mushrooms for hands, cucumbers for the spine, red pepper slices for ribs, mushrooms for hips, celery for legs, and pea pods for the feet. Use olives for eyes and a sliver of red pepper for the mouth.

Pretzel Spider

Use pretzel sticks combined with white and dark chocolate for a sweet and salty snack. You'll need pretzel sticks, white and dark chocolate chips, raisins.

How to Prepare: Arrange the pretzels in a starburst pattern. Use melted white chocolate in the center to hold the sticks together. Drizzle white chocolate around the sticks to create the web. Place two raisins in the center and cover with dark chocolate to form the spider.

The Downtown Athletic Club in Amarillo wishes you a safe, healthy Halloween!

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How To Do These 10 Common Exercises

10/21/2015

By Dominic Zumbrun

The benefits of following a fitness program are obvious and well-documented, especially if done correctly. By not following the proper form, you may be doing certain exercises incorrectly and risking injury.

Here are 10 common exercises followed by instructions on how to do them correctly, as well as mistakes you may be making while doing them.

1. Lunges
Don't do: Don't let your front knee shift too far forward. This can lead to knee pain, or even cartilage damage.
Do: Keep your weight centered, preventing the knee from moving too far forward.

2. Dumbbell Curls
Don't do: Avoid hindging from the lower back, throwing your shoulders behind you, and bending your wrists inward. This can lead to shoulder and rotator cuff issues.
Do: Tuck your butt underneath your body, engage your core, and keep your wrists neutral.

3. Squats
Don't do: Don't point your knees away from your body and rotate your hips outward.
Do: Position your legs underneath your hips, and keep your hips aligned with your ankles.

4. Elliptical
Don't do: Slouch. With your shoulders rounded forward, it can lead to pain in the neck and shoulders.
Do: Stand tall on the machine and maintain good posture, aligning your shoulders with your ears.

5. Triceps
Don't do: Do not lock your knees, or lean forward and hinge your back. This can lead to lower back injuries.
Do: Keep your center mass over your legs, engage the core and tuck in your backside. Your knees should be straight, but relaxed.

6. Overhead Press
Don't do: Don't hinge from the lower back, throw your shoulder behind you, or bend your wrists inward.
Do: Stabilize by tucking your butt under your body, engage your core, and keep your wrists in a neutral position.

7. Push-up
Don't do: When your spine sags, your head drops, and elbows flare to the sides, you may be setting yourself up for back and shoulder strain.
Do: Keep your spine in a straight line. Keep your head up and elbows in.

8. Bicycle Crunch
Don't do: Don't twist through your shoulders, or squeeze your elbows too tightly.
Do: Open your elbows wide and twist through your obliques.

9. Plank
Don't do: Curving your spine can lead to lower back and neck strain.
Do: Engage your core muscles, and tuck your pelvis forward and under your body.

10. Kettlebell Triceps
Don't do: Do not hinge in the lower back, or use weights that are too heavy.
Do: Keep your shoulder blades from shrugging up, keeping your arms straight.

Working with a professional trainer will enable you to meet your fitness goals while maintaining proper technique. Contact a trainer at the Downtown Athletic Club in Amarillo.

What's The Difference Between Foam Rolling And Stretching?

10/19/2015

By Dominic Zumbrun

It's been said that foam rolling and stretching go hand-in-hand — but they are not one in the same. While stretching helps you to restore a muscle to its normal length, rolling is designed to remove restrictions that inhibit your stretching. In many ways, they're a perfect complement.

What Is Foam Rolling?

When you think of foam rolling, think of massage. You use the foam roll in conjunction with your body weight to produce the effects of massage. Rolling slowly over targeted area can create a deep tissue massage. The technique is formally called Self-Myofascial Release (SMR).

How Does It Work?

By elongating muscle fibers, you are also creating a physiological effect that produces a relaxation in the muscles. It also helps break down scar tissue that can build up in injured or tight muscles.

Why Use Foam Rollers?

Foam rollers can release tension and tightness between the muscles and fascia. Any sort of repetitive moving pattern, whether it's running or resistance training, can cause this tension and tightness. Foam rolling can improve flexibility and range of movement. Some studies have shown that rolling for even short periods of time can improve your range of motion.

How Is It Different From Stretching?

Stretching, put simply, is straightening or extending a part of the body to its full length. Foam rolling is used to inhibit overactive muscles.

Should I Do Both?

Foam rolling and stretching can work in conjunction. Once you've rolled your muscles, performing static stretches will lengthen them and the surrounding fascia tissue to create better quality of movement. Remember, poor posture habits can cause muscles to shorten and mold into positions you keep throughout the day. By working out the knots in your muscles, you'll be able to stretch them more effectively.

When Should I Do Them?

You can do foam rolling both before and after your workout to help remove those knots in your muscles. Other examples of when to use them include after your daily commute, after being at your desk all day (this will help keep your posture correct), and after sitting on a long flight.

Stretching is important before and after participating in sports, including your workout, and also after you've been sitting all day.

If you’re interested in using a foam roller, try out the Downtown Athletic Club’s foam roller class in Amarillo for an introduction to techniques.

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Late Night Eats: Are They Really That Bad?

10/14/2015

By Dominic Zumbrun

dunking cookie

We've all been told that eating late at night is to be avoided at all costs. The warning comes with horror stories of excess fat, as well as heartburn and poor sleep.

So, you wake up, filled with guilt, vowing to never eat after 8 p.m. again. Take heart, however. More recent research suggests that eating late at night might not be as harmful as once thought. The bigger issue, experts say, is what we eat after dark.

Eating At Night: The Real Story

Perhaps most of us associate eating late with how we eat during a night of socializing, or when, how and what we eat why we're at home in front of the TV.

When socializing, you typically eat a big meal followed by some drinks, including wine and other beverages. And at home, your snack bowl may be filled with potato chips or ice cream.

Science, however, suggests that eating late doesn't have much of an impact if you're consuming the same amount of calories during the day.

What Research Shows

In some studies, it's been shown that nighttime eating can actually help your body burn calories the next day. A study at Florida State University showed that subjects (college-age, active men) had faster metabolisms the next morning after consuming 150-calorie healthy shakes than after consuming a zero-calorie drink.

Make It Healthy (Protein)

Consuming a bowl of buttered popcorn or ice cream before bed isn't going to do much for your waistline or your metabolism, obviously. But a healthy, small snack isn't disastrous. The same Florida State research team showed that a nightly portion of casein protein can have positive effects.

Casein is a dairy protein found in cottage cheese, milk or Greek yogurt (and in a powder form as a supplement). It's a protein that's slowly absorbed, and can be a source of protein for people who work out first thing in the morning, before eating. Better yet, casein doesn't have added sugar or carbs. Instead of ice cream, have a late-night snack of unsweetened Greek yogurt.

Some Other Healthy Late-Night Snacks

Frozen fruit like berries and bananas have a texture close to ice cream or sorbet, and will satisfy your sweet tooth.
Multigrain Pretzels are perhaps not the optimal late-night snack, particularly in excess, but one handful carries just over 100 calories.
Air-popped popcorn without butter; sprinkle on a tablespoon of Parmesan cheese instead.

Working with a professional trainer like those at the Downtown Athletic Club in Amarillo can help you structure a fitness and nutrition program to fit your needs.

photo credit: Sogg-i-fying! via photopin (license)

Healthy Work Habits That Aren't

10/12/2015

By Dominic Zumbrun

office desk

The potential harmful effects of sitting in an office all day have been well-documented – from the back stress and pain of sitting for long periods, to tired computer eyes, to being exposed to workmates who spread cold and flu germs.

Perhaps even more concerning, experts now say that some of the things we do to protect ourselves in an office setting might be part of the problem, too. Here are some of those things, as well as a healthier solution.

1. Wrist Rests
Meant to provide extra cushioning for your wrists as you type, experts now say that wrist rests can put extra pressure on major blood vessels, tendons and nerves – and may even lead to Carpal Tunnel Syndrome. And CTS can not only impede your typing, but also impair your ability to do basic tasks such as picking up a coffee cup or brushing your teeth.

The solution? The wrist rest should actually support your palm, so position your hand so that your palm (not your wrist) is placed against the wrist rest.

2. Stability Ball Seats
Used correctly, stability ball seats can stabilize core muscles, improve posture and are healthy for your spine. But many people use them incorrectly by sitting at the wrong height, which can lead to back injury and pain.

The solution? Make sure that your thighs are parallel to the ground when sitting in a stability ball seat. Adjust your desk so that your upper arms are parallel with your spine and your eyes are focused on the middle of your computer screen.

3. Ergonomic Keyboards
Back in the day, ergonomic keyboards were the innovation that you had to have. As it turns out, however, they force you to hold your upper arms and elbows at awkward angles that cause fatigue. That fatigue, along with pain, can also extend to your neck, back and shoulders.

The solution? Use a regular keyboard instead.

4. Standing Desks
More and more studies show that too much sitting can create chronic problems and even shorten lifespans. Yet, studies have also shown that standing for the majority of the workday can lead to fatigue, leg cramps and backaches.

The solution? Alternate sitting and standing, doing each for an hour before switching. It's also important to wear comfortable, supportive shoes.

5. Brown Bag Lunch
It's generally accepted that packing a lunch is the healthier alternative to buying one. But that depends on what you pack.

The solution? Pack healthy foods that aren't processed and be mindful of portion size.

For information about healthy habits in the workplace, contact the Downtown Athletic Club in Amarillo. We have corporate plans to fit your business.

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Tips For Cutting Down On Germ Exposure At The Gym

10/8/2015

By Dominic Zumbrun

Germs live everywhere, and once the temperatures drop, cold and flu season is upon us. You don't want to give up your gym time because of the possibility of getting sick, so cut down your risk of exposure to germs by following a few simple steps.

Skip your workout when you're under the weather. Avoid spreading germs to others when you're sick by staying home when you have a cold or other illness. Either work out at home or take a couple of days off to recover and care for yourself so you'll be back at the gym in no time.
Never leave home without sanitizer. Did you know that experts have found all types of germs on gym equipment, including MRSA? Gym equipment is a hotbed for germs, so before you use equipment, give pieces a good wipe down with portable sanitizing wipes, and use hand sanitizer before and after you use equipment.

Make sure you always wear flip flops or gym slides when you are in the shower or locker room. Locker rooms are full of germs, so protect yourself by taking precautions. Never sit on a bench or chair without clothes on to avoid picking up germs on your body.
Keep your gym bag clean. To avoid germs, opt for a gym bag made of vinyl, which is easy to keep clean in between workouts. These can be cleaned with sanitizer or spray. If your bag is cloth, wash it every week in the washing machine using hot water.
Take inventory before you head to the gym: Have an open wound or cut? Put antibacterial cream on it and cover it with a bandage before you head to the gym. Bring a clean water bottle with you, and check your bag for clean towels, a mat, and hand sanitizer spray/wipes. Avoid touching your face while you're at the gym, and keep your hands clean. Keep your dirty gym clothes separate from clean things, and try to shower at home if you can, instead of at the gym.

Looking for a clean health club nearby? Check out the Downtown Athletic Club in Amarillo for state of the art equipment, classes, and personal trainers.

Ways To Ward Off Breast Cancer

10/6/2015

By Dominic Zumbrun

breast cancer ribbon

Do you have a history of breast cancer in your family and worry that you have a higher than normal risk of having cancer yourself? Do you already get mammograms and regular checkups in order to stay healthy and keep on top of your breast health? What else can you possibly do to reduce the risk of breast cancer? For Breast Cancer Awareness Month in October, we bring you some healthy ways to cut your risk of cancer and live a healthy life.

Vitamin C

Studied since the 1970s, high doses of Vitamin C have been proven to reduce the risk of cancer. Though it's easier to get higher amounts of the vitamin if you receive it through an IV, you can also take oral supplements for benefits. Studies show that Vitamin C can slow the growth of cancer cells as well as improve other symptoms relating to illness, including fatigue, vomiting, and loss of appetite.

Weight Lifting

Exercising in general has proven to lower your cancer risk, but lifting weights specifically can help curb cancer risk. Vigorous strength training, incorporating weights, can actually reduce the amount of estrogen your body produces, which fans the flames of breast cancer. Building muscles can lower your estrogen, therefore decreasing your cancer risk. Try holding weights and doing bicep curls, squats, and chest presses.

These exercises can increase your metabolism and burn fat quickly. Building up your chest muscles not only tones and trims your physique, but offers health benefits against cancer, too. Try and put in workout time at least four hours a week to reap the benefits of exercise.

Cardio Workouts

Though any type of physical activity is good for you, a cardio workout regimen can reduce your risk of cancer up to 30%. You don't have to kill yourself exercising strenuously every day, but adding some cardio along with strength training to your workout several times a week can boost your benefits.

Though these benefits can help everyone, exercising is especially helpful for menopausal women. Not only does exercising keep your estrogen levels low, but it boosts your overall immunity for better health. If you're past menopause, carrying too much weight can actually increase your overall risk for breast cancer.

Though breast cancer is complicated and there are many factors for risk, exercise and maintaining a healthy weight is something we can control. Besides, living a healthier lifestyle not only makes you look and feel better, but improves your energy level and your quality of life.

Don't tackle a weight training regimen on your own without seeking the aid of a professional first, to help you plan a workout program that works for you. Most women will see benefits of exercise even with only 30 minutes of activity a day. Contact the Downtown Athletic Club in Amarillo to find out how you can start living a healthier life. We offer state of the art equipment, personal trainers to help you design a workout plan, indoor tennis courts and other amenities, and flexible scheduling. Call us today for details.

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