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When & Why You Should Modify

pushupsmodifiedMonday Motivation: THE FOCUS OF YOUR WORKOUT SHOULD BE FULL RANGE OF MOTION   Use exercise modifications when you need them, such as leaving 1 or 2 knees down during push-ups.  Focus on moving as far as possible in each direction during weight activities. Doing so could increase your muscle strength and size more than if you […]

Sitting is the New Smoking

Monday Motivation: GET UP! Prolonged sitting is associated with 34 chronic diseases and conditions such as obesity, heart disease, diabetes, back pain, and depression! GET UP OFF YOUR GLUTES: Stand while talking on the phone Waiting for an appointment?  Stand! Stand (or work out) during TV commercials Ditch the drive-thru and walk in Plan walking […]

TIRED of Being Tired? Read this!

energyboostingMONDAY MOTIVATION: Find yourself needing an afternoon “pick-me-up” just to get through the day? TRY SOME OF THESE: Carbs are not your enemy – if you pick the right ones.  Try brown rice, sweet potatoes, or a spoonful of honey. Most fruits can be easily and quickly digested for a quick, nutritious burst of energy.  Keep a banana, apple […]
Posted in Nutrition

NEW Victory West Opens FRIDAY!

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Posted in News

Overcoming Challenges

Monday Motivation: OVERCOMING CHALLENGES Experience victory over these common fitness obstacles: TOO BUSY?  Try an express class or interval workout! STUCK INSIDE?  Has the winter weather made it too dangerous to drive?  Check out our YouTube channel for at-home workout ideas! NEW & NERVOUS?  Try these tips for fitness newbies! BORED?  Try one of these 10 Ways […]
Posted in Fitness Tips

4 Benefits of Balance Training

Monday Motivation: Incorporate BALANCE TRAINING into your fitness routine! 4 BENEFITS OF BALANCE TRAINING: Improves the communication between your brain and muscles. Helps with muscle isolation (so you can’t “cheat” during your workout). Burns more calories because you’re constantly using stabilizer muscles. Helps with core stabilization - this in turn helps to improve your coordination, athletic […]

Next Week at Victory West

grandopening As we transition to our new location, our goal is to keep your workout interruptions to a minimum.  However, please be patient and expect some mess and general craziness as we move! The locker rooms and pool will close Monday, March 2nd.  Limited classes will be held this week.  The current West Club will close […]
Posted in News

Grand Opening PARTY!

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Posted in News

Are You Sitting Down? (Stretches for Hip Flexibility)

girlstrechingshoesSitting all day can cause hip and back pain, along with tight hip flexors.  These stretches can help: KNEELING HIP-FLEXOR STRETCH Step into a lunge position, and lower your back knee to the ground. Keep your upper body straight while you tilt your pelvis forward. Hold for one minute, release, and repeat two more times. […]

The Power of Protein

high-protein-foodsMONDAY MOTIVATION: Try adding some of these high-protein foods into your diet PROTEIN IS GREAT FOR WEIGHT LOSS: PROTEIN SATISFIES - Protein is helps you feel fuller longer. It slows down digestion making you feel more satisfied, so you’ll be less likely to go back for seconds. IT CURBS CARB HIGHS & LOWS - Pairing protein with […]
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