When you set a weight loss goal, why are those the last 5 or 10 pounds the hardest to lose? People can get very frustrated, especially if they have made a great deal of progress and can't wait to reach their goal! Here are a few tips that can help you break your plateau and push through to reach your goal weight. It may take extra effort and motivation but it's worth it!

Duration of exercise
You may not be exercising long enough. Try stepping it up to five 45-minute cardio workouts per week. That sounds like a lot of exercise, but it's not forever, just until you reach your goal.

Intensity of exercise
For both cardio and weight training, the key may be to bump up the intensity of your workout. Do this by working at a higher target heart rate on the cardio machines or taking less of a break between weight exercises.

Type of exercise
Change up your exercise so your body doesn't plateau. Your body gets used to something and stops being as affected by the workout.

Good nutrition
You can exercise more than anyone else at the gym, but if you’re eating too much, the weight isn’t going to come off. 24 Hour Fitness trainers work with clients to develop meal plans – based on their food preferences, metabolism and activity level – to create a calorie deficit in order to lose weight

Remember how easy staying in shape was when you were a kid?  From riding bikes with friends to playing catch with dad in the backyard, it seemed liked there was never a moment of boredom.  Well, today’s kids are still fighting boredom, but now they’re doing it with video games and instant messenger. 

Kids who are physically active:

• Are less likely to be overweight later in life.
• Have a lower risk of developing Type 2 diabetes.
• Have stronger bones and muscles and leaner bodies.
• Mentally perform better and are better able to handle everyday stress.

The United States Department of Agriculture recommends that children ages 2 and older get 60 minutes of physical activity a day.  Make sure that you choose age appropriate activities to keep you child interested and wanting more.  Here are some ideas:

Men and women may have been created equally, but our bodies are certainly built differently.  So what are the best exercises you can do to get your body in tip-top shape?

Women

Women have a tendency to be a little more bottom heavy than men.  The best thing to fight that?  Cardio.  Incorporate some sort of aerobic activity like walking into your fitness routine.  To see even better results:

Squat 

1. To slim thighs, simply do squats 3 times per week on alternate days.
2. Stand with feet shoulder width apart with toes pointed forward.
3. Squat down until it looks like you’re sitting in an imaginary chair.
4. Return to standing. 
5. Do 2-3 sets of 10 repetitions.
6. Start off using only your body weight and build up the resistance over several weeks.

Want to look even slimmer?  Create an illusion by building up your shoulders.  It will help balance out your hips and will give your body a more all-over toned appearance. 

Dumbbell Lateral Raise

1. Stand with your feet slightly apart, knees flexed, toes pointed forward. 
2. Hold a light dumbbell in each hand (3-5 pounds).
3. Slowly lift your arms until they reach shoulder height (form a T-shape). 
4. Return them to your sides. 
5. Do 2-3 sets of 10 repetitions on alternate days.

Sometimes all you need to put a little more bounce in your step at the gym is a hot new accessory.  And what better than one that actually helps boost your performance?  Here are the hottest accessories for 2008:

 

Yogitoes Skidless Mat

Tired of slipping around on your towel-covered yoga mat?  Yogitoes has the answer.  Their skidless mat is made with 100% silicone nubs to provide friction and prevent slipping.  They are also super absorbent and provide a hygienic layer between you and your mat.

 

Sherpani Bags

Exclusively designed for women, Sherpani bags simply make sense.  The fun colors and sleek lines will draw your attention, but it is the details in the bag itself that make it a must have.  Take the Meta—a super wide opening makes it simple to get in and out of, a pocket for wet clothes, a removable bag for shoes, 2 external zippered pockets, a key fob and 3 mesh pockets.  Combine all that with comfortable straps and the signature floral print interior and it is, quite simply, the perfect gym bag.

    Sorry I haven’t been around, but I have been going through the jury selection process and was finally dismissed late Tuesday afternoon. Today I had my training session with Shep and I almost couldn’t hang. I have been to the gym once in the past week or so cuz of jury duty and I can’t believe how tired I felt. It definitely got me motivated to keep going, though.  I’m really going to focus on my cardio to build up my stamina…as well as lose those pounds around the midsection. Whatever you do, do not push yourself through a work out if you are feeling dizzy, nauseous, or light headed…you will only hurt yourself. Shep let me take longer breaks than I usually do and we actually finished about 10 minutes earlier. Also, eat or drink something with sugar, it should help. And….always make sure you eat about 45 minutes to an hour before you work out. If you don’t, that can also make you feel light headed and nauseous.

    It’s really getting close to my Memorial Day weekend in Lake Havasu, so I really need to kick it into high gear. I do not want to be worried about covering up in 115 degree weather. I have my last session with Shep next Thursday, so we are going to retake my measurements. This is more motivation for me to really do good these next seven days. Hopefully my body fat percentage has gone done; I’ll cross my fingers!!!

Water versus sports drinks.  There is no shortage of ways to stay hydrated while you’re working out, but how do you know which one to choose and are any of them really better than water?

Water

If you’re working out for less than 60 minutes, water is the way to go.  This calorie-free option will keep you hydrated and regulate your temperature.  Don’t forget the best thing about water—it’s free!

Sports Drinks

If you’re sweating it out for over an hour, chances are you actually do need a sports drink.  Look for one with 60 to 100 calories per 8 ounces.  The carbohydrates will give you the energy you need for performance.  If you’re working out for 3-5 hours, you should find a drink with electrolytes.  Electrolytes aid in the absorption of fluids in the bloodstream and replace sodium in the body that you lose as you sweat. 

Hydrate

Remember to hydrate BEFORE you work out.  You should have a few glasses of water in the hours leading up to your workout and another glass 15-30 minutes prior.  Stay hydrated during your workout with another 8 ounces per 15 minutes of exercise.

Always watch for the early signs of dehydration:

• Increased thirst
• Dry mouth
• Headache
• Weakness
• Cramping

Drink up and you’ll be on your way to a better body in no time!

In our last edition of “How do the pros stay fit?” we’re speaking with Laisha from Los Angeles. I hope you have enjoyed getting to know the trainers of 24 Hour Fitness a little better!

Do you have to work at keeping your weight down?
I was overweight as a child, until I started playing sports in high school. I have to watch my diet, exercise regularly and run – on the treadmill and outdoors. I’ve kept weight off, but more importantly my body has been transformed by gaining muscle mass. I now have 17 percent body fat.  

Is it hard to follow the same advice that you give your clients?
Yes, it’s hard to follow my own advice, but I can relate with my clients. I know it’s difficult to resist a drink or piece of cake at a social function. I love food, so it’s a constant battle.  

Do you adopt the same nutrition and workout habits that you suggest for clients?
Yes, I do. It’s important for my clients to see me working out on the floor or on the weekend, doing the same things I instruct them to do.

How do you fit in your workouts?
Most of my training appointments are in the morning or after the workday. Every morning I bring my gym bag to work, so after morning appointments with clients, I do my own weights and cardio.  

What's the best advice you can give someone who's discouraged about their weight?
Food is not the enemy. When I learned that it’s good to eat nutritious foods often, it changed my life.

Summer is just around the corner and it’s around this time that you start to realize you abandoned your New Year’s Resolution to “look great come swimsuit season” way too early. But put down that paper bag and breathe easy, all hope is not lost. It’s not too late to get back on track by planning your workout to get the results you want.

Know what you want. First, decide what you need fitness to do for you. For instance, you want to the body of your favorite celeb, you want to be stronger, or maybe you want to build up your endurance so you can run your first marathon. That’s your starting point! Now, get a fitness test at your gym, time yourself running your fastest mile, or weigh yourself and measure your waist, hips and thighs at home. You now have an idea of where you are.

Take it one day at a time. This mantra works when breaking old habits or making new ones. I know I get overwhelmed at the thought of committing to anything, but when you break it down into tiny goals (exercise today as soon as I get home, no chocolate today, etc.) it makes it a lot more feasible.

Do whatever it takes. If you know that you are not a morning person, then don’t tell yourself that you’re going to get up at 5 am to exercise. If you know you hate to exercise, find a way to be active that doesn’t feel like exercise at all. If you have a hard time pushing yourself enlist the aid of a trainer. Figure out the problem that keeps you from hitting your goals and then implement a solution to keep that weakness at bay.

Don’t forget where you came from. At the end of one month, get out that piece of paper with your measurements or running time. Now, see what’s changed. This is your new starting point for the next month and also tangible proof that you're either doing things right or that you need to work a little harder. Take this opportunity to think about your workouts and what you can do more effectively or what might be more fun and make those changes.

Staying fit around people who don’t can seem as difficult as getting through the holidays without gaining a pound, but by implementing a couple of easy to follow tips into your day-to-day routine, you’ll see how effortless it is to maintain your fitness goals.

 

1. Eat breakfast.  Even if you’re too rushed in the mornings to have a proper breakfast, a hard-boiled egg, piece of fruit and yogurt or a breakfast bar will help you get off to a good start and keep you from snacking.

 

2. Hit the gym in the morning.  It’ll give you energy for your day and will get it out of the way so you can’t make excuses later. 

 

3. Stash a pair of athletic shoes under your desk at work and go for a walk on your lunch break.  *Bonus:  The fresh air will make you more productive and help you get through that afternoon slump.

 

4. Keep snack bars, low-fat string cheese and fruit on-hand for emergencies.  Remember that some bars are better for you than others so check the nutritional information before grabbing the one that sounds the most like a candy bar.

 

5. Drink lots of water.  Did you know that thirst is often misinterpreted as hunger?  Have a glass of water the next time you feel like you’re starving.  It’ll help you distinguish between the two and will fill you up at the same time.

Ever feel like running away from all the stress in your life?  Get moving.  Research has shown that exercise may be exactly what you need.  In fact, a mere thirty minutes a day is all it takes to significantly and instantly boost your mood.

Here’s how:

Get a “Runner’s High”

Endorphins are produced by the pituitary gland during intense aerobic activity creating what is otherwise known as a “runner’s high.”  They have a similar effect on the body as opiates producing a sense of exhilaration that can last up to 12 hours.  Some of the best activities to get those endorphins flowing include aerobics, swimming, bicycling, weight lifting and, of course, running.

Build Self-Esteem

It doesn’t take a scientific study to tell you that when you look good, you feel good.  Exercise helps you build a more positive body image and it gives you a huge sense of accomplishment when you are able to meet and surpass your fitness goals.  Working out also helps build better posture which goes hand-in-hand with confidence.

Have Fun

Working out isn’t all about lifting weights and running on the treadmill.  Remember recess?  It was all about being active and having a terrific time.  Join a sports team or check out the dozens of classes ranging from kickboxing to dance that are being offered at your local 24 Hour Fitness.  Having fun during your workout is definitely something to be happy about!

Sleep Better, Age Less

The majority of Americans aren’t getting enough sleep.  Working out helps the body make the most out of the hours it does get making you feel that much better.  Aerobic activity has also been shown to increase antioxidant activity which helps slow down and even prevent the aging process.  Combine the two with a healthy body mass index and body fat and it will keep you looking young longer.

Still not convinced to try working out as therapy?  Consider this:  there are no negative side effects.  You’d better watch out though—feeling (and looking) this good can definitely be addictive!

Lowering your blood pressure isn’t as difficult as it sounds.  In fact, the steps needed to reduce it probably closely resemble the ones you’re already taking to achieve your fitness goals.

Here’s how easy it is.

1. Maintain a Healthy Body Weight.  Blood pressure rises as body weight increases so one of the most effective ways to lower blood pressure is to reach and maintain a healthy weight.  Simply determine your Body Mass Index (BMI) by visiting http://www.24hourfitness.com/resources/fit_tools/bmi.html. If your BMI is over 27.8 for men or 27.3 for women, you should scale back on calories and increase your exercise to help you reach a healthier weight.

2. Stay Physically Active.  All it takes is 30 minutes a day to become physically active.   Exercise increases circulation, widening the arteries, which in turn reduces blood pressure immediately.  Several trials have indicated that exercise can be as effective as some drugs in lowering blood pressure. 

With literally hundreds of exercise shoes available, choosing a pair can certainly be an overwhelming task!  Here’s a handy guide to help you along the way.

What is the difference?

• Walking shoes don’t require as much cushioning as running shoes.  While the sole is more flexible with a rounded heel to allow a more natural roll from heel to toe, the shoe itself is stiffer.
• Running shoes have more cushioning and heel support to help absorb the impact of hitting the ground.  A curved toe, treads and a thicker heel are all designed to help propel the runner forward.
• Cross trainers have a wider front to provide the lateral support required by many sports such as tennis and aerobics where side-to-side motion is required while still giving you some of the flexibility of a running shoe. 

 

Everyone dreams of going for the gold. Now, 24 Hour Fitness is making some of those dreams a reality. Thanks to our partnership with the U.S. Olympic Committee, we are readying ourselves for the year that “Amazing Awaits.” From now until August 8^th, 2008, 24 Hour Fitness will take this incredible journey along with America’s athletes on their road to Olympic Gold.

 

Our commitment to the United States Olympic Team starts long before the torch begins to change hands, so we are giving them the tools they’ll need to take that first step in pursuit of Olympic glory. We have upgraded our Olympic Training Centers in Chula Vista, CA, Colorado Springs, CO, and Lake Placid, NY to prepare these soon to be Olympiads to face the greatest test of skill, strength, and endurance there is. Our support of the US Olympic Team continues across continents to Beijing, China. There, we will continue our tradition of excellence by supplying the same state-of-the-art High Performance Centers that we provided in the 2004 Summer Olympics and the 2006 Winter Olympics, held in Athens, Greece and Torino, Italy. Once the games begin, August 8^th – 24^th, 24 Hour Fitness will be there, twenty-four hours a day, seven days a week, supporting Team USA; pushing them further down their path to Olympic victory. While everyone else takes the time to rejuvenate from the triumphs and the losses, 24 Hour Fitness will be making sure the U.S Olympic Team has a place to rest, proper nourishment for their bodies, and the training facilities they need to make America proud.

 

From start to finish, 24 Hour Fitness will be working with the USOC and other Olympic partners during the 2008 Summer Olympics because we at 24 Hour Fitness understand the blood, sweat, and tears it takes to break records and even make history. After all, if “All the world’s a stage,” then America’s Olympic Team will never have more people watching them then when they take center stage this summer in Beijing at the 2008 Summer Olympics, and we will all be watching to see what happens when dedication, determination, and an iron will partner with 24 Hour Fitness because “Amazing Awaits.”

That’s right. Pregnancy isn’t a “get out of jail free” card to stop exercising and sit around the house for nine months.  In fact, exercising throughout pregnancy has a multitude of benefits.  Not only will exercise help ease your discomfort and boost your energy by releasing endorphins, it also:

• Builds endurance—crucial as the body prepares for the added weight in the third trimester and the stress of the delivery room.
• Builds strength—vital when you’re juggling a baby and a stroller.
• Relieves stress—will help you sleep better now so you’ll be ready for middle of the night feedings.
• Speeds recovery—maintaining your fitness level while you’re pregnant will help you recover that much quicker and make it easier to lose the extra pounds later.

Now, your pregnancy obviously isn’t a good time to take up horseback riding, but there are several low-impact activities that are perfect when you’re working out for two.

There is no better way to stay motivated in reaching your fitness goals than by incorporating workouts with your best friend. When that friend is of the furry, four-legged variety, the benefits are endless!

No More Last-Minute Cancellations

They don’t call dogs loyal for nothing.  Spending time with you and going for walks are the highlight of his day.  Once you’ve established a routine, your dog will be right there with his tail wagging, rain or shine, holding you to it.

Never Be Bored Again

Working out with your pet is a lot like being a kindergarten teacher—you’ll never be bored because each day will be a new adventure.  From dog parks to hiking trails to walks around the neighborhood, there are a ton of new places waiting to be explored. 

Burn, Baby, Burn

By walking your dog 40 minutes a day—that is a mere two 20 minute walks—you’ll burn over 900 calories a week.  That adds up to enough to burn off over 10 pounds in a year!  You’ll also benefit from increased stamina and endurance so that you’ll get more out of your other workouts as well.

Keeping It Lean

Studies have shown that dog owners who walk their dog 5 times or more a week are at least 57% more likely to get sufficient physical activity than non-owners!  In addition to being more active, dog owners have also been shown to have lower body fat.

Cat Owners—Don’t Despair

Even if your cat won’t let you take him out on a leash, you can still go for a walk.  Just Pet Strollers, www.justpetstrollers.com, actually makes strollers for pets.  Check out the Petzip Urban Vogue stroller which can be used with either the zip up canopy or a safety belt that attaches to a harness so that your furry pal can enjoy the fresh air without the risk of breaking free.

Exercising with your pet won’t replace the gym, but it will add a little variety to your workouts and remind you just how simple staying in shape truly is.

Staying fit is something that’s beneficial to everyone in the family. That’s why 24 Hour Fitness is turning working out into a family affair by making it easy to add family members to your membership.

Who can be added? Any family member, currently living with you, between the ages of 12 – 17, and one other adult.

How do you add family? To add family online just follow three easy steps and you’re done.  Tell us who you are, Choose a membership, and Buy online.

You can also call the customer service number at:  1-888-243-5002 to add family members, or you can visit you 24 Hour Fitness club.

This is just our way of wishing you and your family good health and well being.

When you get to 24 Hour Fitness, what’s the first machine you just HAVE to go to? Do you have a favorite exercise that you do all the time? If so, why? Have crunches really made you bikini ready? Or has running gotten you ready for that big high school reunion? Share your FAVORITE EXERCISE that you do at 24 Hour Fitness!

Please email your story to 24BestExercise@gmail.com and put "Favorite Exercises" in the subject line. Please make sure to also include your full mailing address and T-Shirt size in your email. We would also appreciate it if you would NOT post your home address in the comments below.

To show our appreciation for taking the time to write to us, we’re going to send the first 25 people who participate a FREE 24 Hour Fitness Workout T-Shirt! Of course, we’ll also be posting your stories here in our blog – so be sure to check back for yours!

The gym is not the only place you can go to get a good workout. There are lots of other activities that you can enjoy in your everyday life that will put you on the road to physical fitness.

Running

Hey, I don’t get it either but apparently there are people out there who do this for fun. Go fig.

Frisbee

Next time you’re on your way to the park for a lazy day of people watching, why not grab the gang and a frisbee and get a rousing game of Ultimate Frisbee going.

Bowling

Nothing gets the competitive juices flowing like a good game of bowling. Going for 300 is harder than it looks, and I always manage to break a nail in the process, but it’s a fun way to whip those arms into shape.

Sorry I wasn’t able to post yesterday, but I got called in for jury duty…ugh. I was there all day Wednesday and Thursday and the worst part is, the judge whose courtroom I’ve been assigned to is sooo slow. I have to go back on Monday, and I am NOT happy about it.

 

But anyway….since I haven’t been too sure of my schedule this week, I wasn’t able to see Shep or partake in any of the Group X classes, which really sucks. I really love those classes, as well as having my session with Shep; they both really get me motivated for the rest of the week, but not so much this week. I’ve just been doing my usual exercise at the Active club near my house. But hey, some exercise is better than none, right?!

 

I’ve been doing about 30 minutes on either the elliptical machine or the step mill, but I need to try going for 45 minutes from now on. I know I can do it, I just get lazy. I also like that there is usually a trainer at the gym throughout the day. You don’t have to have purchased training sessions in order to ask them a question or two. If you are having difficulty on a machine, or just want a quick tip on how to work out a certain part of your body, they are always there to help. And for the most part, they won’t start trying to sell you the training sessions either.

 

I’ve really gotta start kicking butt, though, since Memorial Day is right around the corner. I really want to feel comfortable – and look good - in my two-piece while I’m on the lake!!!

Guys ... say goodbye to chicken legs. Girls say hello to shapely legs! Do these three awesome leg exercises!

Super Squats
Rob Zschau, a personal trainer at a 24 Hour Fitness in Plano, Texas says "Squats are one of the very best exercises for legs, they enervate muscles in the whole body – they work all the muscles from the waist down." They can also be dangerous if you do not do them right. Work with a spotter for safety! Do "straight squats" without a weight machine, using barbells or dumbbells or just a bar over your shoulders. You can even do them effectively without holding anything. Just place your arms out in front of you at shoulder height. For proper squat form, place the legs shoulder width apart, with weight evenly balanced on both legs. Keep your abs tight; imagine that you're pressing your belly button to your spine. Lower your body until the thigh is parallel to the floor, without lifting your heels. Do not drop your rear down to the floor; pretend as if you're sitting in a chair. Also, as you squat, keep your knees in line with your toes... don't point your knees out, this isn't ballet. Tighten the butt and thigh muscles of the front leg. And, finally, breathe in going down and out going up. Start off with a very low weight of just the bar until you get the motion down. If you’re unsure about your form, it’s always good to ask a trainer if you’re doing the exercise correctly.

Lunges
Lunges are also an excellent exercise for firming quads and glutes. For proper form, step forward with your right leg to form a scissor formation with your legs. Both feet should be facing forward and parallel to each other. Make sure that your knees stay in alignment with your hips and ankles. Keep your back straight and bend the right knee to lower your torso towards the floor. Avoid standing with your legs too far apart, touching your knee to the ground or letting your right knee extend too far beyond you right ankle. Begin with two to four sets of 12 to 15 reps for each leg. You should not feel strain in the hips so make sure you are pushing up through the glute.

Calf Press
Squats and lunges work the calf indirectly, but to develop really great calves, try the calf press. Do the standing calf raise at the calf press to work the gastrocnemius and the seated calf raise for the soleus. Zschau recommends two to four sets of 15 to 20 reps. Make your movements slow and controlled – and relax your heels.

Do these exercises, and combined with cardio workouts and eating a sensible diet you can have great legs in no time!

The Battle of the Sexes is one that’s been going on since the beginning of time. Well, in order to keep the playing field level and keep you battling for years to come here are a few tips to keep you healthy and strong.

5 Nutrition Tips for Women

Pile on the iron
Due to monthly cycles, pre-menopausal women simply need more iron. Iron-deficiency anemia is very common in young women. The recommended iron intake for pre-menopausal women is 18 mg, and the recommendation increases to 27 mg for pregnant women. Regularly include iron rich foods such as meat, shellfish, beans and enriched cereals in your diet.

Build up your bones
Calcium is important for building healthy bones and teeth, as well as maintaining a normal heart beat and regulating blood pressure. Studies show that women with vitamin D deficiency have a harder time absorbing calcium. So, incorporate a meal plan that lets you stock up on both.

Go Green

Green veggies are packed with vitamins A and C, fiber and phytonutrients. And because of their high folate content they are a very important food for mommies-to-be.

Berrries, the friendly fruit

These tiny fruits pack a powerful punch. Loaded with vitamin C, folate, fiber and phytonutrients, they are some of the most powerful disease-fighting foods available. Cranberries, for instance, are shown to decrease incidences of urinary infection in women.

Breakfast, the most important meal of the day
This is one cliché that holds true. Breakfast gives you fuel to start your day and gets your metabolism going. Skipping this meal makes your body think it’s in starvation mode and slows down your metabolism. It also tends to cause us to over eat at lunch. Try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.

Hoodia, Phentramine, Ephedra…

I have a strict policy of not ingesting things I can’t say nor spell correctly on the first try. This is definitely something you want to keep in mind next time you’re in the diet pill section of the grocery store. They all start out with promises of amazing weight loss, then next thing you know people are dropping like flies. Remember Metabolife? I was one allowance payout from buying that stuff. Diet pills have all kinds of hidden dangers, even the ones that are FDA approved.

Diet pills are the first stop on the way to yo-yo dieting. Not only that, but read the fine print. The side effects alone should be enough to deter you from taking them.

Yes, I want to lose 5 lbs but I would hold on to them rather than:

• high blood pressure
• heart palpitations and irregular heartbeats
• dizziness
• blurred vision
• headaches
• insomnia
• anxiety
• depression
• nose bleeds
• uncontrollable bowel movements

Now that I’ve scared you, you should also know that not all “diet pills” are evil. There are supplements out there that really are beneficial in helping you with your weight loss. As with most things involving weight loss, get the green light from your doctor before incorporating supplements into your diet.

Sometimes you get a little over zealous during a workout and next thing you know, you’re sidelined with an injury. But have no fear. Once you’ve visited your doctor figure out the limitations that your injury will put on your regular workout routine. With the help of your doctor and some common sense, you can keep your workout going strong.

1. Beware of the injured party.

If your injury occurs in your lower body then do exercises that are mostly focused on your upper body, and vice versa. However, using water aerobics would be a good alternative if you still want to get a good total body workout. The weightlessness the water gives your body is ideal for avoiding further injury.

2. If it Hurts, Don't Do it

Ok, here’s where the common sense part comes into play. While this may sound like a simple concept, people push their bodies too far when working out. This should be avoided at all costs when you are exercising with an injury. Work up a good sweat but not at the expense of your physical well being

3. Doctor’s Orders

If you're determined to exercise, ask your doctor for a list of activities you can do to stay active without injuring yourself further. He or she may be able to recommend a physical therapist to help you determine what exercises you can do to both heal your injury and strengthen the rest of your body.

4. PREvent

Obviously, prevention is the best choice when it comes to injuries. Once you experience the pain of an injury, you might want to educate yourself on ways to avoid them in the future. One simple way is to avoid over doing. We all have limits and understanding that and listening when your body tells you you’ve reached yours will keep your from hurting yourself.

So you’re all set for your big summer vacation. You spent weeks depriving yourself of all the things you enjoy and when you look in the mirror all you can say is “Kim Kardahsian, eat your heart out!” But what happens to that swimsuit ready body once your vacation actually begins? Lets face it, the best part about vacationing is being over indulgent in everything that’s bad for you! So how do you keep your new body looking great through your travels? Here are great tips to help you keep up with your cardio.

Most vacation destinations offer a variety of activities that are fun and aerobic such as:

Walking or jogging on the beach

Have you ever tried doing this? It’s crazy how hard it is? Baywatch made it look so easy. You’ll definitely feel the burn.

Beach volleyball

Ah memories of Saved by the Bell. They all looked like they were having so much fun. Again, one of those things that’s not so easy to do in REAL life. That’s why it’s an Olympic sport.

Surfing, swimming, snorkeling, skiing or diving

Anything that involves water is going to get your heart rate up. You get your exercise for the day and check out life under the sea. Two birds, one stone.

Leisurely bike rides

Biking the terrain of whichever city, state, or country you’re visiting is a great way to see the sights. This is a great option for you and your significant other as well. Nothing says love like riding bikes through the country side.

Walking Tour

Go ahead and put your name on the list and create some camaraderie with your fellow travelers.

Shopping

No, your eyes do not deceive you. Just make sure you don’t get over excited and make the sales woman cut up your plastic.

These activities can keep you moving no matter where your travels take you.

Last week we gave introduced you to Kyle and he shared a bit from his experience as a trainer. This week we have more advice from professional 24 Hour Fitness trainer, Christie from Hawaii.

Do you have to work at keeping your weight down?
I have to work at it. As I tell my clients, "It's no accident!"

Is it hard to follow the same advice that you give your clients?
No. I love to exercise, and nutrition is one of my favorite subjects. Knowing that I have to be a good example gives me an excuse to do what I love.

Do you adopt the same nutrition and workout habits that you suggest for clients?
I rarely eat out – and I do most of my own food prep and take my lunch to work.  If you fail to plan, you plan to fail! However sometimes I slip up on a few things. I don't eat as often as I should; I sometimes measure portions, but not always.

How do you fit in your workouts?
I schedule regular workouts at certain days and times. Sometimes I have to make adjustments and work out whenever I can – frequently at 5:30 a.m. It helps that I'm a morning person.  

What's the best advice you can give someone who's discouraged about their weight?
People who are discouraged about their weight should see a personal trainer. We can help them get back on the right track and hopefully inspire them.

“Exercise is a dirty word.  Every time I hear it, I wash my mouth out with chocolate.” Believe me you’re not the only that feels that way. As a lover of chocolate and a hater of exercise, it takes a lot of mental prepping to get me to the gym. However, once I start working out, the endorphins make me feel great! For those of us who need that extra push to make it to the gym, here are a few helpful quotes:

Running has never failed to give me great end results, and that's why I keep coming back for more!   ~Unknown

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

Movement is a medicine for creating change in a person's physical, emotional, and mental states.  ~Carol Welch

I have to exercise in the morning before my brain figures out what I'm doing.  ~Marsha Doble

It is exercise alone that supports the spirits, and keeps the mind in vigor.  ~Marcus Tullius Cicero

Commit to be fit.   ~Unknown

Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin. ~ Mother Teresa

 Nothing happens until something moves.   ~Albert Einstein

Running on a treadmill is only exciting for so long. What do you do when you’re regular routine just isn’t cutting it anymore? Well, you shake things up! There are lots of  ways to break a sweat outside of the mundane dumbbells and leg press machines.

The easiest way to break up the monotony is to incorporate a class into your routine.

Stripper aerobics is a popular new trend. Teri Hatcher, Lucy Liu, Christina Applegate, and Jennifer Love Hewitt whip their bodies into shape this way. In these classes you give your body a workout by spinning, dancing, and jumping all the while in 6 in heels.

Another class that people are eager to try is Pilates. I have tried this workout myself, and all I can say is WOW. It looks easy until you actually try it. Holding your body up in a perfect “V” position is no easy feat.

Of course there’s the tried and true Yoga. Becoming in touch with one’s self, deep breathing, and contorting your body in ways that you only see in a Cirque Du Soliel show. This is one routine that is defiantly not for the stiff.

Adding urban culture into your routine is another idea. I have actually taken hip hop classes and they are a fun way to burn calories. Learning to pop lock to Janet Jackson’s latest hit is one very exhausting way to spend an hour.

Dive in feet first, to a water aerobics class. Some people are just better suited for water than land. Getting a full body workout under water is a great way to get your resistant training with little risk of injury.

There are lots of ways to kick start your cardio. Find a class that’s right for you and get moving.

I went to the 24 Hour Fitness Active club again this past Saturday. Man, I wish the club was that empty everyday; I would never have to wait for a machine. I seem to work out the same area of my body every time I work out without my trainer. It’s hard not to though, cuz the area I work out the most is the area I need the most work on, my back and core.

You wanna be sure not to work out the same muscle group the same day every week, you should change it up. If you stick to a real strict routine, your body will get used to it and you won’t see any results. You need to change it up often, that way your body will be surprised when you are doing something new and you’ll feel it a lot more the next day.

There is this one exercise I really love that works out my “love handles.” Though they should be called “hate handles” cuz there is nothing “lovely” about them. Anyway, it’s called a side plank. Lay flat on your left side and hold yourself up with your left forearm and the side of your left foot; then raise your right hip up in the air, then lower it…raise it up….then lower it…you get the picture. Then repeat on your right side. I swear, the next day my “love handles” were so sore. I’ve got my sister doing the same exercise and she loves it. Try it out the next time you’re at the gym and see how you feel the next day.

I had to reschedule my training session with Shep for Thursday, so I’ll tell you all about it then.

Yo-yo dieting consists of extreme methods to achieve weight loss and then gaining back the weight that was lost, due to the inability to maintain such drastic measures. Yo-yo dieting can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle). Diets that include bouts of starvation, missing meals, or a low calorie intake set you up for the yo-yo effect.

While “good” results can be achieved quickly, sooner or later, the body gets the hint that less calories are coming in. The body adapts, and goes into starvation mode, causing the metabolism to slow down. The weight loss that was initially achieved begins to slow down or stop.

What makes it even worse is that for some people, the lowered metabolism means they end up with more weight than what they started at. With each dieting episode, the body’s metabolism becomes less efficient, which will lead to a loss of muscle tone. Again, causing a slow down in the metabolism.

There’s no motivation like the dread of seeing yourself in a bikini to get you to the gym. If you’re ready to get into shape for summer, here are the top 10 musts to look killer in that new bathing suit.

 

1. 30 Minutes a day

Just 30 minuets of cardio five times a week is a must. It’ll rev up your metabolism and get you burning calories in no time.

2. Pump Iron

Women cannot live on cardio alone. I know you’re not trying to compete in the “Ms. Universe Bodybuilding Competition” but you still need to hit the weight, at least two days a week. Since muscle helps you to burn more calories, go ahead and give them a go. You’ll thank me later.

3. Write it down

Keeping a food journal may seem unnecessary but this is the best way to open your eyes to what you’ve been eating. Keeping track of every morsel you put in your mouth will have you changing your eating habits ASAP.

4. Have a ball

Just looking at one of those workout balls makes me want to run screaming. I mean how can I balance myself on something round and wobbly? But that’s exactly the point. Exercises on a workout ball will leave you with abs cut enough to wash your delicates on.

5. Buddy up

Going to the gym solo can get old real quick. Why not go it with a friend or even better gat a personal trainer? It’ll make the time fly by and you’ll always have someone to give you that extra push.

24 Hour Fitness has a mantra. “It’s all about the inspiration,” said Chairman and CEO Mark Mastrov. The innovative health fitness center counts several inspirational athletes as partners: Magic Johnson, Andre Agassi, Lance Armstrong and even the U.S Olympics Teams (2004-2008).

 

To help keep all its members in shape, 24 Fitness developed You24 Fitness. Published by Rodale Publishing, this glossy is filled full with health tips on nutrition, diets, work out routines and success stories! The magazine is now being made available electronically. To have the newsletter delivered directly to your in box, simply sign up online. Hopefully, this will not only inspire, but also motivate everyone to stay fit!  

On the road to your ideal weight, plateaus are inevitable. Lowering your caloric intake for a period of three to six months causes dieters to hit weight loss plateau. However, this is no cause for alarm, especially when you know what causes it how to get your weight loss goals back on track.

Our bodies are designed to compensate for a drop in calories. When you start lowering your caloric intake the body is thrown into a state of confusion, not knowing if you’re dieting or in a food deprived state. To counter act this the body responds by lowering the calories required for daily energy. The result? The body burns fewer calories, preventing further weight loss in most people.

Every guy wants to invite his girl to “the gun show.” The fastest way to make that happen is by working out your triceps. Not sure how to get started? Take a look at these exercises and give them a try. You’ll have the ladies swooning in no time.

Exercises for back of arm muscles:

•    Triceps Pushdown: this exercise can be done using a rope or one of many handle attachments. Standing in front of a high cable pulley, grip the rope or handle and pull it down until your arms are at your side. Keep your upper arms and your elbows close to your side. Push the weight down until your arms are straight without locking your elbows. Keep your forearms perpendicular to your body (especially if using a rope) to limit strain on your elbows and isolate the muscle.

•    Triceps Kickbacks: this exercise can be done standing and leaning over on the back of a bench, or kneeling on a flat bench. Holding a light dumbbell in your right hand kneel your right knee on a flat bench and use left arm to support your body and your other leg for balance. Hold your upper arm parallel to your body and your elbow bent at a 90-degree angle. Keeping your elbow close to your body, push the weight back and up until your arm is straight without locking your elbow. Slowly lower the weight to the starting position. Repeat with the other arm after you've completed a set. Be careful to keep your back straight; you can adjust your balancing leg to keep your pelvis in alignment with your spine.

•    French Press: this can be done standing or seated, using a barbell, single dumbbell or a low cable pulley. If using a barbell, stand or sit and lift a barbell over your head until your arms are straight without locking your elbows. Keeping your elbows close to your head and your upper arms from moving, lower the weight down to your head and then push the weight back up. If standing keep your knees slightly bent and be careful not to arch your back. If using a single dumbbell, cup your hands around one of the plates with the dumbbell handle between your hands. Lift the dumbbell over your head and complete the same movement as described above.

•    Skull Crushers: this can be done using an EZ barbell or dumbbells. Lie on a flat bench, holding the weight above you like you were going to do a bench press without locking your elbows. Keeping your upper arms perpendicular to your body and your elbows in place, bend your elbows and lower the weight towards your forehead. Push the weight back to the starting position without locking your elbows. If you're using dumbbells, keep your palms facing each other. Remember to limit movement in your upper arms to isolate the triceps and use a spotter!

I decided to try out a different 24 Hour Fitness yesterday and went to an Active club. The Active clubs have the same up-to-date equipment, just less of it. They also don’t have basketball courts, and some don’t have saunas, steam rooms or pools. The one I went to was really nice though. They have the big flat screen TV’s and all brand new equipment! I participated in that clubs Turbo Kickboxing class and it was just like the one I took at the Hollywood Sport; the only difference was some of the moves and the instructor. This instructor was really cool. She made sure everyone was on there toes and keeping up – basically the same thing the other instructors do.

The one thing I LOVE about 24 Hour Fitness is that most of them are really open 24 hours, so I know I will never have an excuse not to go. I love going on a Sunday morning cuz there is hardly anyone in the gym and the people that are there are really nice. It’s funny, cuz the more I go, the more motivated I get and I get a little excited about going again. Sometimes I even think about going twice in one day,lol, but I haven’t yet. Once that happens, then you know I’m really addicted!!!

This week 24 Hour Fitness trainer Kyle from Texas tells us how he stays lean.
 
Do you have to work at keeping your weight down?
Yes I do. Whoever says that they don’t have to work at it is lying. If you’re not progressing, you’re regressing.

Is it hard to follow the same advice that you give your clients?
Sometimes I go through the same old motions instead of trying something else. For instance, doing the same old bench press, instead of a balancing, single-leg two-arm cable chest press.

Do you adopt the same nutrition and workout habits that you suggest for clients?
Our clients are always going to be trained better than us [trainers] – that’s the purpose of training. It really helps when you have someone to push you.

How do you fit in your workouts?
It’s not really finding the time – it’s making the time. I usually work out at 1 or 2 in the afternoon or when the gym is less crowded.

What's the best advice you can give someone who's discouraged about their weight?
Seek advice. Ask for help. There is always someone who knows more than you do, someone who can help you if you’ve plateaued.

In pursuit of the “perfect body?” Look to your favorite celebs to guide the way. You look to Hollywood for fashion and make-up cues, the best places to dine and the trendiest places to be seen, so why not do the same for you workout. Here are the celeb bodies that we love and how to get them.

Cameron Diaz

To get this beauty’s killer body, Surf’s Up. Diaz hangs ten with her surf coach and does 25-30 minutes of cardio at the gym plus weights and reverse lunges.

Kim Kardashian

Trainer Kathy Kaehler keeps Kim’s body smokin’ hot by keeping her on a consistent toning program of Lunges, Sit-down squats, Arm and leg opposition , and Push-ups.

Madonna

Madge’s trainer, who also trains Gwyneth Paltrow, has to stay one step ahead of the perfectly chiseled Material Girl. Giving a 50 year old the body of a 25 year old can’t be an easy task. Check out Tracy’s Principles. Her workouts include three hours of high-intensity ashtanga yoga, Pilates, swimming or karate, pumping iron and either running, cycling or horse-riding.

 

Rihanna

She’s giving Beyonce a run for her money when it comes to the most “Bootyliscious” body. Trainer Jamie King has this song bird dancing her way to a better body.

 

Brad Pitt

Gregory Joujon-Roche was the man behind the God-like transformation of Hollywood’s sexiest man. To get Mr. Pitt ready for Troy, Roche relied heavily on Martial Arts training.

 

 

Last Thursday I took the Core Central class followed by Amp’d Abs and I really liked it. It was actually a lot like the Bosu Circuit class. We used the Bosu Ball for every exercise, since the Bosu Ball’s main purpose is to work out the core. I was really sore for almost the entire weekend…especially my shoulders. That is one area I don’t work out too often, cuz when I do, I can barely hold my arms above my head to wash my hair, lol. And once again, we did soooo many squats and lunges. I was getting wayy too tired I had to stop periodically to keep my legs from burning so badly. Omg, they felt like they were on fire! We had one foot on the floor and one foot on the Bosu Ball - try doing a squat like that…it’s the worst!!! It really works your inner thigh muscles.

Amp’d Abs was pretty cool. We did a lot of crunches on the Bosu Ball, but we also did some on the floor. Surprisingly though, my abs weren’t sore the next day. I swear, no matter what I do, they just won’t get sore. I have to try and find new exercises to do so that I feel like I am workin’ them.

Today I had my personal training session with Shep. He didn’t go too easy on me today, but it also wasn’t as bad as it has been. I worked many different muscle groups today…and of course…he had to make me do more lunges and more squats. I have 2 sessions left with him, so I am really going to be working hard the next two weeks. I’m a little nervous to have my measurements and body fat percentage measured again, but we’ll see!

Being able to manage your weight loss or fitness goals minute by minute? 24 Hour Fitness does it yet again!

 

With the new revolutionary bodybugg, now you can keep track of how many calories you take in and how many you’re burning off. 24 Hour Fitness and the bodybugg, are improving the way you stay in control of your weight.

 

The light weight device goes with you everywhere and collects a range of data using four physiological sensors in conjunction with your body parameters (age, gender, height, weight) to let you know how much energy you’ve used throughout the day. From there, you can transfer the bodybugg armband information to the user-friendly web site, and can see how many calories you burned per day and per minute. If you need a little more time to fit into that special outfit no problem! The user-friendly software adjusts to your timeframe and needs, and as an added bonus, you will receive two phone sessions as well as your own bodybugg coach.

 

You can find world’s most intelligent calorie intake management system at any 24 Hour Fitness club or you can order it online.

 

Want washboard abs? If you've been doing a serious abdominal workout for months and still can't see your 6 pack you should probably try a different exercise besides those boring old crunches. Here are my top 5 ab exercises for you to try:

1. The Bicycle Exercise

2. Knee Ups

3. Exercise Ball Crunch

4. Reverse Crunch

5. Ab Rocker