OK, so none of us are perfect at the gym. Of course, most of us try – we wipe down the equipment after we use it (hopefully), and we don't text while taking a too-long breather between sets on a particular machine.

But, there are certain things people do that make them that person at the gym. That said, remember to do the following things so you don't become that person:

Focus On Yourself

Focus on your own workout. Don't get competitive with someone – or everyone – in your class. Not everyone is at your level, and they may be having a bad day.

Don't Save A Spot

If your friend doesn't show up for the class, you can look pretty foolish if you've carefully guarded their spot next to you.

Pay Attention

If you're wearing headphones, you may be too wrapped up in your own world to notice others around you. Don't be the one who puts their mat down and does a floor-based exercise in everyone's way.

Be Polite

This applies to every situation, but especially so to the people working at the front desk. You may have no idea how many requests they take or the number of tasks they have.

Use The Lockers

Gym bags, purses and other personal belongings shouldn't clutter up the aisle or dangle from the bike's handlebars. Use a locker instead.

Sing Quietly

There's no question that music is a huge motivator that can power you through your workout, and you should listen to whatever you like and energizes you. But, please, don't sing so loudly that everyone else has to hear it, too.

Grunt Less

There can be nothing quite as annoying as someone who is an excessive and loud grunter, particularly while working with weights. Be aware of those around you before you grunt out of control.

Interested in starting a fitness program, or have questions about how you can stay in optimal shape? Contact the personal trainers at the Downtown Athletic Club in Amarillo. We're available seven days a week.

Walking into a gym can be intimidating. Especially when you look at the weightlifting section. There dozens of machines and weight racks to choose from. Where should you start? With a little preparation and knowledge, you can be lifting like a pro in no time.

Free Weights vs. Machines

One of the first choices you will have to make is if you want to use free weights or machines. Machines have the benefit of keeping your body in perfect position throughout the entire movement of the exercise. This is important because improper form can sometimes cause injury.

Free weights allow you to quickly move from one exercise to the next without having to move to a whole new machine and set it up. They also offer more variety of exercises that you can complete.

There really is no wrong answer here. Just choose the one that you feel more comfortable with.

Once you have made that decision, you need to use proper etiquette when you are lifting. Yes, the weight room has its own set of rules, unwritten and otherwise. By following a few simple rules, you will have a much more enjoyable weightlifting experience.

1. Have A Plan

Set up your workout before you enter the gym. If you are using machines, plan your workout based on the grouping of the machines. In most gyms, the arm machines are grouped together as are the leg machines and so on. By grouping your exercises this way, you can more quickly complete your workout.

2. Always Carry A Towel

No one likes to get to a machine just after someone has used it and see a pool of sweat. Be considerate of your fellow gym-goers and wipe down the machine or bench that you just used. Some gyms even have disinfectant spray to use.

3. Put The Weights Back

If you’re using free weights, put them back exactly where you got them from. Nothing drives other weightlifters crazy more than having to search for a set of weights because someone did not put them where they belong.

4. Don’t Be Afraid To Ask

If you aren’t sure about how to do a particular exercise, ask someone. It would be best to ask a trainer but many weightlifters will be able to give you solid advice. By simply asking for help, you can avoid injury.

Weights are an excellent way to get in shape and the Downtown Athletic Club offers a wide selection of free weights and machines to get you started. Try out our Lift group fitness class to help you get started lifting weights.

Feeling stressed out about losing weight? Don't despair, it can take time, patience, and hard work to see the results of your labors. Before you toss in the towel and think you simply can't lose any weight, consider these pieces of expert weight loss advice to guide you on your journey to a better and healthier you.

• Don't let go of your goals, even if you get discouraged. Decided to cheat a little bit and eat something you shouldn't have? Don't let the day be a total loss. Go for a walk instead so you can feel like you haven't strayed too far from your journey. Take care of yourself as best you can, and put your health and well-being first among everything else. Help yourself achieve your goals, and don't get down on yourself if you slip now and again.

• Use an app like MyFitnessPal to help you keep track of your calorie intake. As you lose weight, you may find yourself needing fewer calories. Keeping up with what your body needs to run can help you achieve results. Keep track of the numbers and meet your body's needs as they change.

• Protein is such an important part of the weight loss journey. Getting enough healthy proteins can help you burn fat and retain muscle, and it gives you the energy and fuel you need to get through your workouts. Add chicken, nuts, eggs, Greek yogurt, and beans to your everyday diet.
  
  
• Do it for the right reasons, and don't expect a miracle in mere weeks. If you're pushing yourself just to lose weight, that's not a healthy long-term goal. Focus on your life as a whole and changing your lifestyle to be healthy, not just dieting to reach a number on the scale. If you change your lifestyle, add exercise, and eat healthier, you will see results.
  
  
• Stay hydrated. One of the most important keys to good health and weight loss is drinking plenty of water. Energy drinks are fine now and then, but some contain empty calories and sugar. Water is your best bet to stay hydrated and get slim.
  
  
• Cut foods high in saturated fats and monitor your fat calories, even the healthy ones in protein and cheese. Choose lean, light versions to maintain low-calorie numbers.
  
  

Need some help on your journey? Contact Downtown Athletic Club in Amarillo for awesome exercise classes, trainers, and modern fitness equipment.

One of the fastest ways to not only lose weight but increase your energy level is by boosting your metabolism. What does your metabolism mean, exactly? Your metabolism determines how many calories you need per day, and once you figure that out, you'll know how many you need to burn to make a difference in the way you look and feel. Your personal metabolism depends on several factors – size, age, and overall health. Here are a few tips for revving up your metabolism.

• Protein, protein, protein! Protein equals amino acids and these contribute to muscle growth and health. Keep your muscles moving by adding quality protein to your diet.
  

• Eat a diet rich in Omega-3 fats. These are found in fish like salmon and tuna, and help control your metabolism as well as naturally regulate your body's blood sugar. 
  

• Sip some green tea. It's been shown that green tea has antioxidant properties and active ingredients that may improve your metabolism. It is also said to increase energy naturally, making it a healthy substitute for caffeinated beverages like coffee or soda.
  
  
• Start the day with a good breakfast. You've heard about breakfast being the most important meal of the day. It's also true that a balanced breakfast featuring eggs, almonds, berries, and whole grains can get your metabolism going for the day. People who eat breakfast are more likely to see weight loss results than people who don't.
  
  
• Snacking is OK. In fact, it's more than OK to snack, because grazing all day keeps your blood sugar level, your metabolism running properly, and keeps hunger at bay. Indulging in healthy snacks throughout the day is recommended; limit snack calories to 300 per serving.
  
  
• So, you're already taking fitness classes or working out on a regular basis. But if you really want to jump start your metabolism, add some strength training into your workout regimen. This produces more muscle mass, which in turn allows you to burn even more calories throughout the day, whether you’re exercising or not.
  
  
• Push yourself during your workouts. Feel the burn. Create intense workout sessions that include aerobics and really give it your all. Try to ramp up the push for just 30 seconds per interval to avoid exhaustion. This produces an amazing effect that actually allows you to continue burning calories once your workout is over.
  
  

Need some help creating the perfect workout regimen to boost your metabolism? We can help. Head to the Downtown Athletic Club in Amarillo. We offer state of the art equipment, fitness classes, personal trainers, and a friendly atmosphere.

For many people, the treadmill is their go-to workout, whether at home or at the gym. Particularly during the rainy season, when people don't want to be outside, the treadmill is a simple way to get in some cardio. But what if you could get better results? If you feel like your progress is stalled out, or you are putting more time in on the treadmill with no return, maybe you’re missing something.

How Can I Get A Better Treadmill Workout?

You could run faster, or you could run longer, but if you aren’t using the incline feature on your treadmill, you could be missing out on a much more effective and challenging workout.

Don't make the mistake of keeping your treadmill incline set at zero all the time. There are several good reasons to use that incline.

Using the incline means that you will burn more calories. It's as simple as that. If you have a goal of weight loss, you should be challenging yourself to burn more calories by increasing speed and incline. Of course, you don't want to over do it, but if you’re not challenging yourself, you will not lose weight.

Will Using A Steep Incline Hurt My Knees?

No, in fact, it may be easier on them. Use common sense, though, and pay attention to your body. When you up the incline, lower the speed initially. See how it feels, and then increase speed.

There are other reasons to increase the incline on your treadmill workout. You will increase your overall endurance. This is good if you plan on running any races. Try varying your speed and incline throughout your workout.

You will also tone your body better by increasing incline. You will work glutes and hamstrings while you are burning those calories. In addition, you will strengthen your heart and lungs.

The incline feature on your treadmill can really take your workout to the next level, aiding in weight loss, increasing endurance, and toning up your lower body.

If you still aren’t sure how to up your treadmill workout, attend a TREK class at the Downtown Athletic Club in Amarillo. TREK is a group fitness class designed to add an element of  camaraderie to treadmill enthusiasts’ workouts.

When most people think of cardio, they think of high-impact exercises like running. This is how cardio tends to get a bad rap, because many of us equate it with something we don't enjoy doing. However, there are more than a few ways to fit cardio into a workout, and some of them are even fun. Take a look at a few unique cardio options you can squeeze into your workout to get your blood pressure up without doubling over in pain.

Cardio Options (Besides Running)

Equipment - At the gym, there are many ways to liven up your workout with cardio. Include the rowing machine, treadmill, or elliptical trainer in your exercise routine. Kettlebells, interval training, and battle ropes are all easy ways to work cardio into your workout.

At Home - You don't have to be at the gym to sneak some cardio into your daily routine; just perform some heavy duty cleaning, go up and down stairs, grab a jump rope, or mow the lawn.

Sports - If you can't make it to the gym but still want to get some cardio in, sports are the easiest and most fun way to inject cardio into the day. Grab a game of flag football or racquetball, or go rollerblading, cycling, hiking, or surfing to get your blood pumping.

Interaction - Did you know something as simple as taking a walk with your dog counts as cardio? What about playing outside with your kids? Childhood activities like hula hoops, hopscotch, and jumping on the trampoline are all great and fun ways to get a cardio workout in. 

Shopping - When you park at the grocery store, pick a far away spot instead of a spot near the entrance, or take a few laps around the mall next time you go shopping. 

Classes - If you'd rather get your cardio in through fitness classes, consider taking spinning, power yoga, kickboxing, hip hop, CrossFit, and any type of high impact aerobics, including step. 

Looking for a way to get fit and have fun? Head to the Downtown Athletic Club in Amarillo to put together your own customized workout plan with a personal trainer, or join up with some group classes. We also offer indoor racquetball courts, a track and a basketball court.

You've taken an important step by deciding to go to your first fitness class – one that can reap huge dividends down the road. Still, you may feel anxious about actually attending the very first class, and may be even a little intimidated.

Don't think you're alone, however. Feeling like an outsider is natural, but don't let it stop you from pursuing your fitness goals. Here are a few things to consider before you attend that first class.

1. Don't Be Afraid To Ask For Help

Arrive 10 to 15 minutes early for your first class to get comfortably situated and don't hesitate to ask your instructor about proper form and positioning. After all, proper form prevents injuries.

2. Stay Hydrated

Knowing your limits and staying within them will help you avoid problems and a key component to this is keeping yourself hydrated. Bring a full, large water bottle to class and drink from it frequently.

3. Focus On Your Own Fitness

Comparing yourself to others in the class is tempting, especially comparing yourself to someone who is at a higher fitness level. But keep in mind that everyone else is concentrating on their own form and fitness, and that the ones who can do the most also started in the same place as you – as a beginner.

4. Be Patient

Getting frustrated is part of the learning process. Like learning any new skill, it takes practice and more practice, and frustration can be the motivator to lead you to new heights. Instead, look for signs of change, and the initial soreness from that first class is one sign of that change.

5. Wear The Right Clothes

Wearing the right clothes doesn't mean sporting the latest in fashion, but wearing what's appropriate for each type of workout. For example, loose-fitting clothing is best for Zumba, snug-but-stretchy workout gear is best for yoga, while any type of comfortable sweats will work well for group personal training.

6. Eat Something Before

Your body needs fuel for the workout, especially if you're moving non-stop in a group fitness setting. Eating a banana is a great pre-workout snack, as is whole wheat toast with peanut butter.

7. Expect Ups And Downs

Progress doesn't always follow a smooth pattern. In other words, there are going to be good days and bad days; days in which the new milestone you hit in your last class is suddenly out of reach again. Expect the peaks and valleys while enjoying the ride.

The Downtown Athletic Club in Amarillo is committed to creating a non-intimidating fitness experience. Enjoy one of our many fitness classes.

Consistently working out is essential to achieving your fitness goals. Finding the right workout routine that fits your personality and lifestyle can really help motivate you. Whether you’re new to working out or just need a change, here are a few suggestions for finding something that works for you.

Assess your fitness level and goalsThe first step to success is to think about your own abilities, current fitness level and what you want to accomplish. Be honest and realistic. You need to workout consistently to get results so selecting a workout with activities you really dislike or one that is way too hard isn’t a good idea. A personal trainer can be a big help here. They will likely be more objective in assessing your strengths and weaknesses and can customize a workout for you. Make sure to track your progress in some way and periodically reassess.

Find a workout that fits your personalityIf you don’t enjoy your workout, it will be easy to make excuses not to do it. A workout that fits your personality and lifestyle can help overcome some of these common obstacles to success.

• Boredom busters – If you’re the kind of person who gets bored easily, aim for variety. Rotating your routines periodically, and going to drop-in classes can help change things up. A schedule that uses different training methods on different days can also be effective.
  
  
• Have a goal – Some people work better with a final outcome in mind. Goal setters can stay motivated by training for a specific event like a 5K or cycling race. Develop a training plan and schedule workouts into your calendar and set reminders on your personal electronic devices to help you stick to the plan. Working in a reward or two can help too.
  
  
• Make it social – For social butterflies, friends make everything more fun. Look for a group fitness activity. Go to a class, join a club or try a team sport. A Zumba class, swim club, or basketball team can help you workout and be social. Having others around can make you more accountable and less likely to give up.
  
  

Find a workout that fits your goalsSomeone that wants to lose weight will need a different workout than someone training for a marathon. Opting for something that fits your particular goals can help you see results set you up for success. Try Zumba or spinning for weight loss, kettlebells or TRX for toning and strength, or yoga for stress reduction and flexibility.

Downtown Athletic Club can help you meet your fitness goals. With personal trainers and fitness classes for all levels it’s easy to get a program that’s right for you.

Yoga is not only great for increasing your flexibility, improving your respiration, and reconstructing your vitality, but it is also great for managing stress and improving your mental well-being. If you are a beginner to yoga, grab a yoga mat and start small. Follow a few need-to-know beginner poses to help you get warmed up and prepared for your new yoga practice.

Tadasana (Mountain Pose)

This two-footed stance will help you to learn the foundation for many other poses, both easy and advanced. It will also help you to become more aware and balanced throughout the whole yoga process. Your alignment will also be shaped with this move.

To begin, stand with your feet together and pressed into the ground and your arms by your sides. Straighten your legs, and tuck your tailbone in while engaging your thigh muscles. While inhaling, elongate your body through your torso, and bring your arms up and then out. When you exhale, release your shoulder blades away from your head, bringing them toward the back of your waist. Then, bring your arms back to your sides.

Balasana (Child’s Pose)

This pose will help you to reset, catch your breath, and relax your nervous system in between more intense poses. Start in a kneeling position, and tuck your toes under. Bring your bottom towards your feet while stretching your upper body forward with extended arms to the ground. Your stomach should be resting on your thighs and your forehead on the mat.

Marjaryasana to Bitilsana (Cat/Cow Pose)

Warm up your spine and get your body ready for stretching with this yoga movement. Start on all fours on your mat, and your spine at a neutral position with your abs engaged. Take a huge inhale, and exhale as your round your spine to the sky, bringing your chin to your chest. When you inhale again, relax your abs, arch your back, and bring your tailbone and head upwards, making sure not to place too much pressure on your neck.

Adho Mukha Svanansana (Downward Facing Dog)

Start on your hands and knees, with your palms set just past your shoulders, and fingers pointing in front of you. With your toes tucked and your feet shoulder-width apart, bring your back into a V-shape. Make sure to spread all of your fingers and toes out, and push your chest towards your legs, giving your body a good stretch.

We offer yoga sessions as well as many other fitness classes at Downtown Athletic Club to help you work towards your goals in a group setting. For more information about our group fitness classes, a personal trainer, or other ways we can help you meet your fitness goal, contact us today.

You have heard all about the benefits of yoga – increased flexibility, increased muscle tone and weight loss – and now you have decided to give it a try. But when you look for a local class, you realize there are many different types of yoga to choose from. Which one is right for you?

The best way to decide which style of yoga is right for you is to try a few different yoga studios and stick with the one that feels right. Here are a few descriptions of the nine types of yoga to help you narrow down your search.

Hatha

This is great for beginners because it has a slow pace and focuses on holding poses for a long time. It is considered a gentler form of yoga and a good place to start your yoga journey.

Iyengar

If you are a detailed oriented person, this is the yoga type for you. Here you will focus on precision poses and body alignment. Most Iyengar instructors will share lots of information during class so you will become an educated yogi in no time.

Ashtanga

Here you will be performing six series of specific yoga poses so you will know exactly what comes next in each class. You will focus on perfecting each pose.

Bikram

Some critics call this the McDonald’s of yoga as each studio (or franchise) teaches the exact same 26 poses. The room is heated to 105 degrees and 40 percent humidity. This is another good place to start for beginners.

Hot Yoga

The name pretty much describes itself. Like Bikram yoga, the room is heated, however, the instructors are not confined to only 26 poses. If you love to sweat, this is for you.

Kundalini

This type of yoga incorporates chanting, singing and meditating. Many consider it a more spiritual form of yoga.

Yin Yoga

Want to calm your mind and experience inner peace? Then Yin Yoga is for you. Poses are held for several minutes and it has a meditative component to it. This yoga type allows you to stretch out and unwind.

Restorative

This is for those who want a mellow yoga workout. Its slow movement allows you to experience a deep relaxation and will help you unwind from a stressful day.

Vinyasa

Vinyasa is a faster-paced yoga practice. It incorporates breathing and movement together in an almost dance-like practice. It’s great for beginners as it moves from pose to pose quickly. You will not be bored here.

The Downtown Athletic Club offers Flow Yoga classes with a Vinyasa bend that are perfect for anyone, whether you are a beginner or an experienced yogi. Stop by and check out a class today.