Components of a Good Workout Program

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Benefits of Heart Rate Monitoring

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Lift like a Girl - Women Can't Afford to Ignore Weight Training

For many women, the idea of lifting weights brings images of body building, bikini-clad women with a just-out-of-the-booth tan. You only have to take a quick look around your gym and you'll likely find the guys piling into the weight room while the women rush to the nearest elliptical cross-trainer. But adding a strength training routine to your workout doesn't mean you're destined to be the next Gladiator.
Here are some reasons from Life Fitness to pick up the weights and get started:

• Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don't produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition. 
• Change Your Body: Many of us just want to shed some of those extra pounds but aren't finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better. 
• Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned. 
• Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come. 
• Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis. 
• Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.
  

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com

Consumer Digest Best Buy Award

Receiving a "Best Buy" award from Consumer Digest, you just can't go wrong with the X20 Elliptical from Vision Fitness.

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Vision T9200 Treadmill

Giving you the option of what type of electronic features you want your treadmill to have, the T9200 by Vision Fitness is sure to be perfect for any budget.

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Top Fitness Mistakes To Avoid

The beginning of a new year usually spurs holiday over-consumption regret. This remorse may be the motivation that leads to a new gym membership and the resolve to get fit in 2011. Follow these tips from the Life Fitness experts to make the most of your investment and avoid common mistakes that deter fitness goals.

 Mistake #1: No set plan. If you don’t have established goals to help you meet your objectives, you may end up frustrated.

 Solution: Set specific goals that you can achieve every day. Let the success of small goals build your momentum to achieve your final objective of a healthy lifestyle or weight loss. Determine what goals are best in your structured exercise program – connecting with a trainer, coach or workout partner can help establish a plan. Write down your plan, keep reminders in various locations and make yourself accountable by telling family and friends your exercise intentions.

 Mistake #2: Overdoing it. Delayed Onset Muscle Soreness (DOMS) is common when starting a challenging new workout routine and may deter you from maintaining your routine. If you are over-enthusiastic and attempt too much too soon, you’ll feel the effects for several days, sometimes even weeks.

 Solution: To avoid hitting a DOMS roadblock, start slow and build up to a steady, challenging workout. Concentrate on proper technique and learn the basics before moving onto more complicated workouts. The Life Fitness Virtual Trainer website is a free resourceful tool that can help you set and manage your workouts to be sure you don’t overdo it.

 Mistake #3: Watching the clock. Some experts suggest that you should spend at least an hour in the gym in order to see results, but if you have kids or work full-time, an hour-long workout can be a challenge and impossible to maintain.  

 Solution: Use your time wisely. Working out for 20 available minutes is significantly better than not working out at all. The key is to establish a flexible, enjoyable routine that works with your lifestyle. Doing so will make you more likely to stick with it.

 Mistake #4: Over-eating after a workout. Exercisers often think they have "earned" the extra calories burned through a workout and end up overriding their fitness progress by eating more than normal.

 Solution: Many weight loss experts cite this as the reason why exercisers actually put on extra pounds. Be aware of your food intake after a workout and keep in mind that while your body needs carbohydrates and protein to refuel after exercising, your post-workout intake should not be significantly more than your normal intake.

Mistake #5: Replacing sleep with exercise. With busy schedules and hectic work weeks, people sometimes sacrifice sleep in order to fit in a workout.

 Solution: Sleep is vital for hormonal balance. While adjusting your schedule to incorporate fitness is important, it should not mean that you are going without sleep to do so. If you are getting up one hour earlier to exercise, go to bed one hour earlier to maintain a healthy balance.

 A successful year in fitness starts with a plan of daily goals and builds gradually to achieve realistic objectives.

 Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com

Precor S3.25 Home Gym with Leg Press

An amazing deal, the Precor 3.25 Home Gym is brand new in a box, comes with a leg press and is 50% what it retailed for! Come stop by and check it out!

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Reducing Workplace Stress

 

 

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

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Reducing Workplace Stress

Do you have a demanding boss or difficult co-workers? Stacks of work to get done and not enough time? Everyone encounters job stress sooner or later — but that doesn’t make it easier. There are many aspects of your work environment that you have no control over — but you can take action to manage stress so that work doesn’t take a toll on your well-being.

Stress Matters
Workplace stress has been linked to serious health problems — including heart attack. Your body releases greater amounts of the hormone cortisol in response to stress — stimulating an increased appetite for high-fat, high-sugar foods, and increasing fat storage in the abdomen. A study of workers coping with corporate restructuring and layoffs revealed that chronic job stress led to weight gain. Not surprisingly, consumption of high-fat, high-calorie vending machine snacks went way up during the most stressful periods. Research also shows that intense job stress is an independent risk factor for high blood pressure at work, home, and even while sleeping.
Work Mindfully
Mindfulness is a way of zeroing in on the here and now instead of ruminating over the past, mulling over the future, or doing several things at once. Give your full attention to the task at hand, whether it’s a call, a meeting, or a project. Scrolling through your messages while on a phone conference may feel productive — but in the long run, multitasking will only add to your stress and drain your energy.
Be Nice
Get to know your co-workers by asking about their weekends, inviting their opinions, and eating lunch together. Collegial co-worker relationships make the workplace more pleasant for everyone —and studies even show that a positive outlook is contagious. Offer genuine compliments. Smile frequently — it’ll boost your mood and encourage those around you to lighten up.
Communicate Well
Miscommunication is the root of many workplace conflicts. Clarify details and expectations for every job task. Check for understanding if you’re the one dishing out assignments.
Annoying co-workers are best dealt with immediately and directly — or the behavior may get worse.  If your co-worker distracts you with loud, lengthy personal calls, talk with her privately instead of just getting frustrated. If it continues, speak with your manager.


Shake It Off
You can let yourself get wound up and upset about things that happen at work — or you can respond differently. Instead of stewing about a project that was dumped on you, could you view it as an opportunity to showcase your skills, talent, and teamwork — or speak with your supervisor? Instead of letting one grumpy customer get you down, can you focus on the 50 grateful customers you helped today? Take a few full, deep breaths to clear your mind and proceed down a more positive path.
Practice Smart Self-Care
Regular exercise and good nutrition — along with time for fun and relaxation —boosts your ability to cope with stress. And when you’re well-rested, stressors are more manageable. Consider taking a walk at break time, or meeting a friend for lunch. Learn relaxation breathing and stretching exercises to do at your desk. Choose high-energy, nutritious foods for meals and snacks. Cultivate a healthy sense of humor; look for the laughable moments in everyday life at work.
Get Help
If your best efforts don’t reduce your stress and talking with your manager doesn’t help, seek advice from your human resources department or employee relations representative. Some employers offer employee assistance programs (EAP) that provide confidential, 24/7 phone consultation with professional counselors for personal matters and workplace issues. If your employer offers this benefit, don’t hesitate to use it.
Make a Change
Life is too short to spend it in a toxic workplace — and living with chronic stress isn’t a long-term solution. No job is stress-free, but if your current job isn’t a good match for your interests, talents, and goals, create a plan to move on. Paint a realistic picture of your dream job by talking with others in your desired line of work before you make the leap.




References:
Clays, Els Leynen, Francoise De Bacquer, Dirk Kornitzer, Marcel Kittel, France Karasek, Robert PhD; De Backer, Guy,  High job strain and ambulatory blood pressure in middle-aged men and women from the Belgian job stress study, JOEM April 2007, Vol. 49, Issue 4, pp.360-367. Abstract.http://journals.lww.com/joem/Abstract/2007/04000/High_Job_Strain_and_Ambulatory_Blood_Pressure_in.5.aspx
Fowler J, Christaki, J, Dynamic spread of happiness in al arge social network, BMJ 2008; 337(2338), posted 12/16/2008, retrieved May 18, 2008 from: http://www.medscape.com/viewarticle/584834
Maglione-Garves, C, Kravitz, L, Schneider, S, Cortisol connection: tips on managing stress and weight, retrieved May 18, 2010 from: http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html
Nauert, R, Workplace stress linked to obesity, retrieved on May 18, 2010 from: http://psychcentral.com/news/2010/03/25/workplace-stress-linked-to-obesity/12382.html Fernandez, I, Su, H, Winter, P, Liang, H, Association of workplace chronic and acute stressors with employee weight status: data from worksites in turmoil, JOEM, Jan 2010, v.52, Issue 1S, pp. S34-S41.Abstract. http://journals.lww.com/joem/Abstract/2010/01001/Association_of_Workplace_Chronic_and_Acute.7.aspx