Victory Fitness Center http://victoryfitnesscenter.net Where Winning is Losing! Mon, 20 May 2013 19:49:54 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Fit Tip: Pick Kettlebells for the Win! http://victoryfitnesscenter.net/fit-tip-pick-kettlebells-for-the-win/ http://victoryfitnesscenter.net/fit-tip-pick-kettlebells-for-the-win/#comments Mon, 20 May 2013 11:00:52 +0000 kathie http://victoryfitnesscenter.net/?p=2384 Monday Morning Fit Tip:
ADD KETTLEBELLS TO YOUR ROUTINE!

KETTLEBELLS

 

 

 

 

 

 

 

**Bonus: Find quick & fun Kettlebell workouts on our Pinterest page!

 

]]> http://victoryfitnesscenter.net/fit-tip-pick-kettlebells-for-the-win/feed/ 0 Fit Tip: Get Positive http://victoryfitnesscenter.net/fit-tip-get-positive/ http://victoryfitnesscenter.net/fit-tip-get-positive/#comments Mon, 13 May 2013 11:00:16 +0000 kathie http://victoryfitnesscenter.net/?p=2363 iworkout

Monday Morning Fit Tip:
FOCUS ON THE POSITIVES

Positive thoughts are empowering. The statements on the left are positive reasons of why you might workout.  But why should YOU focus on the positive? Well, a negative attitude can set processes in motion that make losing weight difficult, if not impossible. Berating yourself every time you eat the wrong foods, constantly focusing on what you cannot eat and approaching your exercise regimen with dread are all ways that negative thought patterns can sabotage your fitness efforts.

When you hold a negative image of yourself, you rob yourself of much-needed energy. When feeling powerless, depressed or unmotivated, it’s easy to skip your daily workout or eat a bag of potato chips to feel better. However, tuning into how you feel, acknowledging those feelings and transforming those thoughts into something more positive can actually help you to achieve your fitness goals faster.  Check out this video from Dove about your self-image…

Now ask yourself this question:
WHY DO I WORK OUT?
Use the answer of why YOU workout to stay motivated during a challenging session or to help drag yourself out of bed for a morning run.  You are beautiful and you are worth it!

]]> http://victoryfitnesscenter.net/fit-tip-get-positive/feed/ 0 Fit Tip: Take a Plunge http://victoryfitnesscenter.net/fit-tip-take-a-plunge/ http://victoryfitnesscenter.net/fit-tip-take-a-plunge/#comments Mon, 06 May 2013 11:45:39 +0000 kathie http://victoryfitnesscenter.net/?p=2336 Monday Morning Fit Tip:
WORK OUT IN THE POOL

WATER ZUMBA

YOU CAN GET A GREAT WORKOUT IN THE POOL!  The major benefit of working out in water is that you get resistance coming from all sides, but without the stress and impact that you get from exercising on land. In fact, working out in water requires that you support just 50 percent of your body weight, which makes exercising easier yet still effective. 

Water workouts are especially good for anyone who: needs a gentle, low-impact workout, including if you are elderly, obese, pregnant, or if you have arthritis, multiple sclerosis, osteoporosis, heart problems or other pain issues.

Click here to view the water aerobics schedule at your club!  Or, if a water aerobics class doesn’t appeal to you, you can try a simple water workout just by walking, jogging or running in water!
registernowJoin us Saturday, May 11th at the North Club for a morning of fitness & fun to benefit Fitness on a Mission!  With Outdoor Boot Camp, an Aqua Marathon and Zumba, it’s going to be a GREAT morning!  But, space is limited so YOU MUST PRE-REGISTER!  Regular classes will not be held that day.   Click here for details.
]]> http://victoryfitnesscenter.net/fit-tip-take-a-plunge/feed/ 0 Fit Tip: Squat It Like It’s Hot http://victoryfitnesscenter.net/fit-tip-squat-it-like-its-hot/ http://victoryfitnesscenter.net/fit-tip-squat-it-like-its-hot/#comments Mon, 29 Apr 2013 11:45:02 +0000 kathie http://victoryfitnesscenter.net/?p=2293

Monday Morning Fitness Tip:
SQUAT SAFELY FOR SUPERIOR RESULTS

Squats are one of the most efficient exercises as they help you build muscle and burn fat, while promoting mobility and balance.  When done properly, squats can also improve knee stability and strengthen corrective tissue.  Squats should be part of your exercise routine!

squats

 

 

 

 

 

 

 

 

 

Now go try them for yourself!  Use a mirror or ask a trainer to double-check your form, and enjoy the benefits!

 

 
]]> http://victoryfitnesscenter.net/fit-tip-squat-it-like-its-hot/feed/ 0 Fit Tip: Curb Your Cravings http://victoryfitnesscenter.net/fit-tip-curb-your-cravings/ http://victoryfitnesscenter.net/fit-tip-curb-your-cravings/#comments Mon, 22 Apr 2013 11:45:55 +0000 kathie http://victoryfitnesscenter.net/?p=2275 healthy_eating_headerMonday Morning Fit Tip:
CURB YOUR CRAVINGS
THE HEALTHY WAY

The number one reason that we crave sugary snacks is that our insulin is high, and when it starts to fall we want the sugar to spike it  back up again.  It’s a vicious cycle that often leads to feeling tired and fatigued.  Here are some really good tips that will get you back on track to being healthy and feeling energetic again!

1. Increase your protein intake.  Often times our body feels like it wants sugar when it’s really craving protein.  Try starting with an egg, or something else that is high in protein.

2. Remove the temptations.  If you don’t have them around the house or in your office desk, then it’s harder to indulge.  Do what you can to remove the temptation BEFORE the craving hits.  If you keep a jar of jelly beans on your desk – get rid of them!  But also bring something healthy to eat when you are ready for a snack.

donteatit3. Eat frequently.  Cravings are the worst when you’ve skipped a meal.  By eating small meals every few hours you can avoid that drop in blood sugar.  Eating 3 good meals a day with a snack in between will keep you feeling good without getting so hungry that you grab whatever you can find to get your blood sugar up.

4. Avoid artificial sweeteners.  Artificial sweeteners, like Saccharin or Aspartame, make us have more cravings for sweets, and may present a higher risk of cancer.

5. Cut sweets cold turkey then… Because our insulin is so used to being high, the first 3 days are the hardest.  If you can eliminate sweets completely until your body has had a chance to let your insulin come down, you won’t crave them like you did.  Then you should be able to be satisfied with small amounts.  However for some people, just one taste is never enough and they have to finish the container.  So listen to your body and adjust your plan your menu accordingly.

]]> http://victoryfitnesscenter.net/fit-tip-curb-your-cravings/feed/ 0 Monday Fit Tip: Spring Clean http://victoryfitnesscenter.net/monday-fit-tip-spring-clean/ http://victoryfitnesscenter.net/monday-fit-tip-spring-clean/#comments Mon, 15 Apr 2013 11:45:32 +0000 kathie http://victoryfitnesscenter.net/?p=2217 WATER ZUMBAMonday Morning Fit Tip:
SPRING CLEAN
YOUR WORKOUT ROUTINE!
Spring is coming – time to pack away the sweaters and pull out the shorts!  Are you ready?  If not, here are some tips to re-charge your body …and metabolism!

 

1.  Set a Schedule.

Set a realistic workout schedule.  (Don’t commit to 7 days a week if you’re used to 1).  Record your schedule in a place that you’ll see often such as on your phone, your desk at work or on the fridge.

2.  Team Up!

You’re more likely to stick with your workouts if you have a partner in crime.  Enlist the help of a friend with similar goals and motivate each other!

3.  Splurge on New Shoes

If you’ve been working out in the same pair of shoes all winter, chance are that you’re due for new kicks!  Go to a specialty shoe store to get fitted according to your gait/pronation, and the workouts that you do.

4.  Change it Up 

If you’re doing the same routine week after week, you need to shake it up! Stay excited and motivated about your workout by trying a new class!  Try PiYo for a great strengthening and stretching workout.  TurboKick will ‘kick’ that metabolism into gear!  Boot Camp offers a different challenging course each week to prevent boredom!  Check out all the classes on the NEW Group Fitness Schedule!

5.  Purge Your Pantry

Still have Valentine and Easter candy hiding in the back?  Get rid of it!  And while you’re at it, throw away any other foods of low nutritional value such as chips, sugary cereals, and white bread.  Need new, healthy recipes?  Check out Victory’s Pinterest page!

Share your tips below!

Have a topic that you’d like to hear more about?  How about a fitness question that you’d like answered?  Ask it below and we might feature your question as next week’s Fit Tip!

 

 

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Monday Morning Fit Tip:
JUST SAY “NO”
TO KNEE PAIN!

While a doctor should diagnose the cause of severe knee pain, there are a few small changes that you can make to your workout to help prevent or reduce knee injury!

Try a modified lunge.  If lunges bother your knees, try a modified lunge with a smaller range of motion.  Use modified lunges with good form – and over time you might be able to transition back to regular lunges without pain!

Stretch!  Do your knees ache after exercising?  This may be caused by tight hamstring and calf muscles.  Try this 10 minute yoga-stretch series to help avoid future pain and prevent injury.  *This is especially helpful for runners!

Strengthen Your Hips.  According to recent research findings, weak hips are the biggest predictor of knee pain!  What can you do?  Try these 3 moves to strengthen your hips

.

static squat Have Healthy Knees?
Awesome!  Keep them that way!
1.  Don’t ignore or exercise through pain.
2.  Never overdo unfamiliar activities.
3.  While walking, don’t exaggerate your stride, overarch your back or lock your knees as you extend.
4.  On the elliptical, exercise bike or stair climber, never straighten your legs completely.
5.  Don’t forget that overall stability, core strength and proper posture are key.

Read more!  Click here for 10 knee-friendly lower body exercises.

]]> http://victoryfitnesscenter.net/monday-fit-tip-just-say-no/feed/ 0 Fit Tip: Get Back on Track http://victoryfitnesscenter.net/fit-tip-get-back-on-track/ http://victoryfitnesscenter.net/fit-tip-get-back-on-track/#comments Mon, 01 Apr 2013 16:52:05 +0000 kathie http://victoryfitnesscenter.net/?p=2176 Monday Morning Fit Tip:
SET-BACKS HAPPEN,
BUT DON’T GIVE UP!

Eat your veggies!

Here are 10 simple ways to get back on track today!

  1. START now – recommit today.
  2. DRINK water and then drink some more.
  3. PLAN every meal so that you’re not turning to fast food when busy.
  4. MAKE veggies your new BFF.
  5. MOVE it – get your cardio on!  Try a new class or machine today!
  6. EAT so that you don’t get too hungry and overeat later.
  7. CHECK your food journal – repeat a good week.
  8. INVITE a friend to join your workout today.  Then you’ll have no excuse to skip!
  9. REMIND yourself how far you’ve come.
  10. REPEAT this tomorrow.
]]> http://victoryfitnesscenter.net/fit-tip-get-back-on-track/feed/ 0 Fit Tip: Eat for Energy http://victoryfitnesscenter.net/fit-tip-eat-for-energy/ http://victoryfitnesscenter.net/fit-tip-eat-for-energy/#comments Mon, 25 Mar 2013 13:00:15 +0000 kathie http://victoryfitnesscenter.net/?p=2133

Monday Morning Fit Tip:

FOR EXTRA ENERGY, YOU MAY NEED TO
EAT BEFORE YOU WORKOUT

preworkoutmeals

News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten!

It actually comes from the carbs and fat that are stored in your body.  That’s enough to fuel 3-4 hours of moderate-intensity exercise!  Therefore, if you have a healthy diet you may not need to eat anything before you work out.

Who should eat before working out?
  • Do you leave work and drive straight to the gym?  If it’s been a few hours since you’ve eaten, try having a snack 30 minutes – 1 hour before exercising.
  • Do you have diabetes or are you sensitive to blood sugar changes? Your blood sugar levels will fall during the first 15-20 minutes of workout, so you may want a pre-workout snack.
  • Do you get so hungry during a workout that it interferes with your energy levels or ability to focus?  Try eating first!
  • Do you become so ravenous after an exercise session that you end up overeating?  Plan a healthy snack and see if this helps.

Thank you Ty Marie for your question!  Do you have a fitness or nutrition question that you’d like us to answer?  Tell us below and your question might be featured as the next Fit Tip!

]]> http://victoryfitnesscenter.net/fit-tip-eat-for-energy/feed/ 0 Fit Tip: Trick Your Brain http://victoryfitnesscenter.net/fit-tip-trick-your-brain/ http://victoryfitnesscenter.net/fit-tip-trick-your-brain/#comments Mon, 18 Mar 2013 13:00:13 +0000 kathie http://victoryfitnesscenter.net/?p=2104 Monday Morning Fit Tip:amworkout
Do you have trouble squeezing a workout into your busy day?  Try waking up just 20 minutes early to jump-start your metabolism, and your day, with this workout:
 10 Push-ups or Modified Push-ups
20 Sit Ups or Crunches
30 Lunges (15 on each leg)
40 Squats
50 Jumping Jacks
60-Second Wall Sit
Beginners – do 1 time.  Intermediate – Try twice.  Advanced? Complete 3 times.
Now have a great day!
(Photo Credits: About.Com)
pushupspushupsmodified
ballcrunches
lunges
squats
wallsit
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