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Wed / 09 / 21 / 11

Try Agility Training with Your O2 Fitness Personal Trainer!

Submitted by Brian Kenney, General Manager @ O2 Fitness Wilmington

If the thought of pedaling a stationary bike or walking on a treadmill brings about thoughts of medieval torture devices as you head to one of our O2 Fitness locations, you are not alone. In fact, most member’s view cardio as a necessary evil instead of an enjoyable exercise. However, what if we told you that cardio training can be fun, increase performance and help you drop that extra ten pounds without once stepping onto a cardio machine?

Agility Training

Agility training is another form of cardio fitness that can be fun and create more helpful results for the body than simply increasing cardiovascular efficiency and decreasing body fat.

Weekend warriors and those simply racing through the daily grind can benefit from adding in a few agility training drills to increase performance.

Agility training teaches the body to start, stop and change direction quickly while maintaining proper posture. Agility challenges you to control your center of gravity over a changing base of support while changing directions at varying speeds. It is important to remember that we move at varying speeds and in various directions each day.

Training to improve movement not only increases functional capabilities, but will help you avoid injuries by teaching the mind and body to work together and move at different speeds using the correct muscle at the correct time in the correct plane of motion. Agility training can provide numerous overall training benefits such as challenging your core, legs, balance, reaction capabilities, increasing your cardiovascular efficiency and best of all decreasing body fat.

Agility work can be done using cones or lines and is best performed on a basketball court, tennis court, grass field or in an aerobics room. Performing agility drills on concrete is not advised and may be harmful to your body. Opt for surfaces that provide better control for short, quick movements and avoid surfaces that may have loose gravel or feel slippery. With agility training, the proper surface can make all the difference.

For more information regarding Agility Training Programs please contact an O2 Fitness Personal Trainer for a complimentary Fitness Assessment

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Fri / 08 / 26 / 11

Identifying the Benefits of Flexibility & Stretching Before and After Exercise

stretching-part-iWritten by Matt Skelly, NC Personal Trainer O2 Fitness Wilmington

Today we’re talking flexibility, one of the five components of fitness.

Flexibility is important to help prevent injury and serves as a huge benefit in our everyday lives. As we grow older we begin to go through what is called muscular fibrosis. Muscular fibrosis is when connective tissue hardens over the joint which renders us less flexible.  But by stretching we can hinder the process of muscular fibrosis leaving us more limber and flexible for our everyday lives. Stretching also helps prevent injury during bouts of intense exercise.  By loosening our muscles and joints are body’s are more acceptable to more movements were as if the muscles were not warmed up and remained in a cold state the risk of injury would increase.

Recent studies have said that the best type of stretch before exercise is dynamic stretching. Dynamic stretching is a technique that uses momentum through a joint but not exceeding its range of motion; for example, doing arm circles or doing high knees. This helps warm up the muscles and joints before engaging in physical activity.

After your workout routine you should always do static stretching. Static stretching is when you hold the stretch for a period of time. The longer you hold it the more the muscle will loosen up allowing you to stretch even farther to a certain degree.

The American College of Sports Medicine recommends that you stretch at least 2 to 3 times a week. Knowing this, I hope to see you all utilizing this information and stretching more around the gym. If you need help stretching or want to know the best stretches for your goals, ask any O2 Fitness personal trainer!

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Wed / 08 / 10 / 11

6 Reasons to Step Out of Your Comfort Zone & Into a Group Fitness Class

Written by Anne Potter, Group Fitness Manager @ O2 Fitness Falls/540 LesMillsCollage

Once upon a long time ago, I so vividly remember being on a treadmill at an NC gym and watching people piling out of the indoor cycling room.  You’ve all seen it and know what I’m talking about.  Faces beet red and soaked from head to toe but sporting a perma-grin like they actually enjoyed it.  AND, I remember thinking, you will NEVER see me taking a spin class or any group fitness class for that matter.  Why on earth would those people want to do that to themselves?

Well, what’s that Justin Beiber song?   NEVER SAY NEVER! I laugh now that I not only teach that class but am also a Group Fitness Manager.  Here’s a little secret … I got started with group exercise not because I was motivated to lose tons of weight or because of health reasons, or because I had something to prove to myself or a fear to conquer (although I admit I was terrified to set foot in the cycling room). I got involved because quite frankly I was tired of hearing toddler tunes all the time.  Yes, I wanted to hear some good, loud music!

So this gets me to my point, whatever the reason, as serious or silly as it may be just take a chance. Call it a leap of faith or a personal invitation from me to step outside of your comfort zone a little and try a group fitness class.  There’s always other newbies there and the instructors go over the basics prior to beginning.  If you don’t have fun and enjoy it, try another class.  You may just find “your thing.”  You may even become an indoor cycling junkie, a sh’bammer or maybe even a yogi or zumbie.  Oh my! The wonderful world of possibilities you will discover and results you will begin to see with group fitness.

If I haven’t yet persuaded you with my personal story and subtle sarcasm than how about let’s talk calories and benefits of some of our classes. That usually perks ears.  Of course calories burned depends a lot upon the individual.

  1. Inner Strength: Up to an average of 600 calories.   Moderate to bursts of higher intensity.  Options are offered for all fitness levels.  Sculpts hard to target areas with simple, functional movements. Improves balance, flexibility, core strength that takes other sports and workouts to the next level.  To the tune of soothing drum beats and funky tribal remixes.  Shoes optional!
  2. RPM: Up to 620 for 45 minutes and upwards of 800+ for 60 minutes.  Moderate to high intensity. Improves heart & lung fitness and increases strength & endurance. Biggest bang for your buck in terms of calories burned in 45 minutes!  All to the tune of the latest hard-hitting pop tunes & remixes.
  3. BodyCombat: Up to 545 calories per 55 minute class.  High intensity. Martial-arts-inspired cardio. Tones & shapes. Increases strength & endurance & builds self-esteem. Latest hard-hitting pop tunes.
  4. SH’BAM: Up to 400 calories. Moderate intensity. Dance inspired cardio. Tones & shapes, develops self -expression and improves coordination.  Also burns calories and is a super fun workout!  Chart topping hits and remixed beats.
  5. BodyFlow: Up to 340 calories per 55 minute class. Low intensity. Inspired by yoga, tai chi & pilates.  Improves joint flexibility & range of motion.  Tones & shapes and enhances mental awareness.  Soulful, calming & inspiring tunes.
  6. BodyPump: Up to 560 calories per 60 min class. Moderate to high intensity. Weights-based resistance training. Increases strength & endurance, tones & shapes and helps maintain proper bone health.  The latest hard-hitting pop tunes.

Now that you know what to expect, go get fit and have fun doing it … one group fitness class at a time!

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Mon / 08 / 08 / 11

The 3 Stages of Physical Stress During Exercise

Written by Drew Schultz, NC Personal Trainer @ O2 Fitness Falls/540woman-with-personal-trainer

When exercising, you will encounter various levels of stress. These are determined by experience, frequency, duration, intensity, and other variables. Below are the 3 stages of stress: Alarm, Adaption & Plateau.

The 3 Stages of Physical Stress:

  1. Alarm, or Shock Stage. This is when you are new to exercise, are coming back from a hiatus, or have changed up your program. You may encounter muscle soreness, or as I affectionately call it, “quality soreness,” which my personal training clients and I jokingly recall upon each follow up session. This is the period where you can be certain that you are embarking on a new phase of results. It may last two weeks to a month.
  2. Adaptation, or Progress Stage. Within two to three weeks of a new fitness program, you start to notice positive changes. Your clothing feels different to your body, you start to see certain muscles- maybe the separation between your triceps and deltoids (back of the arm and outer shoulder). Your muscles feel firmer. Your shirts, blouses, and pants are now looser around the midsection and hips. You now feel comfortable and proud to tuck in your shirt!
  3. Plateau, or Stagnation Stage. It happens too commonly to too many of us. We get comfortable in the same old routine. People say,”I’m just looking for a good routine,” but routine is not what you want for success in fitness. Maybe you always hit the circuit, the easy to use, no mess, no fuss machines. Too many members stick to this workout for years, several times a week, and wonder why they no longer see results. You don’t want haphazard workouts without direction, but you do want exercises you can come back to periodically to gauge progress. This is where the personal trainer is most beneficial.

A NC personal trainer will help guide you one on one with appropriate exercises, just for you, at the stage you are currently in. A personal trainer will carefully work with you during the first stage, so you are learning the exercises, how to perform them safely, and how to get the most benefit out of them and will enable you through the Progress stage, as this ideally should be never ending. He or she will also make sure you do not enter the Plateau stage, or will get you out of the Plateau if you have never worked with a personal trainer before.

There are many beneficial techniques that may be new to you when you work with a personal trainer. They are best learned in person. Contact O2 Fitness today to reignite the Progress phase!

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Thu / 08 / 04 / 11

6 Reasons to Add Strength Training to Your Workout Plan

Submitted by: Steven Sade, Raleigh Personal Trainer @ O2 Fitness Brennan Station dumbbell

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies, but working out with weights does so much more! Here are 6 reasons to add strength training to your workout plan:

1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:

  • Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
  • Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called “physiologic homework.” More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Strength Training: Getting Started
Don’t limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training. Push-ups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.Who doesn’t want to look better, feel better, and live a longer, healthier life? So what are you waiting for?  Talk to one of our NC personal trainers, and get started now with a complete workout program that includes strength training.

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Wed / 08 / 03 / 11

Using NC Personal Training to Develop Your Warrior Mentality

Written by Drew Schultz, Kinesis Instructor and Personal Trainer @ O2 Fitness Falls/540fitness_bootcamp_fitness

One valuable asset that will motivate and ultimately deliver you to your goals is the proper mindset- a Warrior Mentality. The Warrior Mentality accepts no excuses, thus defeat is not an option. There is no time to negotiate- you must DO IT NOW!

We find many excuses that will come to the forefront of our mind when the prospect of a workout draws near. “Oh, I don’t feel like it. I’ll do it tomorrow.” Unfortunately, tomorrow never comes, as it becomes a vicious cycle of putting it off continually. Sometimes we are good for a few days, even weeks, only to never open the door of the club for another six months.

This is where accountability through personal training comes in. When someone is waiting for you, and believes in your capabilities more than you do, then you will perform. When you see that you are indeed capable of pushing through the physical and psychological barriers, then you will be thankful you did it. You will be well on your way to developing the Warrior Mentality.

One personal example for you- I often have early morning and late evening sessions. If I finish at 9pm, and I realize the club closes at 10pm, then I have one hour to get it done. I know what needs to be done. If I put it off, then I have failed. I could talk myself into going out for coffee, in the hopes of waking up, but then I could just as well tell myself that by the time I get back, there will not be enough time to make it worthwhile. At that point the Warrior Mentality comes to the forefront of my mind, and I know what I have to do. I tell myself, “DO IT NOW!”


The Warrior Mentality can also be applied to one’s diet. Every time you are about to put food in your mouth, ask yourself this question: “Is this going to enhance, or impede, my fitness goals? If you ask this question every time, you will absolutely guarantee more accountability and thus more success.

The Warrior Mentality must be applied 24/7/365, not just in January as a New Year’s Resolution. Our health, longevity, and fitness will not wait for us. The time is now.

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Wed / 07 / 27 / 11

Mind Over Matter: Psychology & Exercise

Written By: Jessica Curfman, NC Personal Trainer @ O2 Fitness Falconbridge

Psychology is defined as the study of the mind and behavior and exercise is defined as any bodily activity that enhances or maintains physical fitness and overall health and wellness.  So how in the world do these two terms relate?  One can tie the two together by viewing exercise as a certain behavior many of us add to our everyday routine that needs extra attention and modification.

In Psychology, psychological theories are viewed as the foundation for behavioral change. One of the most important theories that can be used to encourage exercise adoption, maintenance, and improvement in exercise adherence is the learning theory.  Learning theories propose overall complex behavior arises from many small, simple behaviors. These theories propose that it is possible to shape a desired behavior by reinforcing “partial behaviors” and modifying cues in the environment.

Techniques from learning theories such as shaping, reinforcement and antecedent control can be used to increase adoption and maintenance of exercising.

3 Techniques from Learning Theories:

  • Shaping: involves setting a series of intermediate goals that lead to a long term goal.  This can be especially appropriate when initiating an exercise program
  • Reinforcement: is the positive or negative consequence for performing or not performing a behavior.  Positive consequences motivate behavior! These consequences can be viewed as rewards that can help motivate us. Rewarding ourselves when goals are accomplished is important. But be careful not to use food as a reward, in this instance we can be creating another bad habit and in the long run “punishing” ourselves!
  • Antecedent control: uses techniques that prompt the initiation of behavior Such prompts may include: Telephone reminders, packing a gym bag for the next day before going to bed, taking your gym clothes to work with you, scheduling time for exercise in one’s daily schedule and scheduling pop up reminders on the computer.

Now that we know exercise can be viewed as a behavior we should pay more attention to it and take the initiative to modify it when needed so we can adopt and maintain a life-long behavior!

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Mon / 07 / 25 / 11

Circuit Training: Get the Most Out of Your Workout!

Written by: Stewart Young, Raleigh Personal Trainer @ O2 Fitness Falconbridge

If you are like most people these days, your time is very important to you.  And if you are also one of those people who does not want to spend all of their leisure time at the gym but still want to see results, then let me introduce (or reintroduce) you to something you have probably already heard of – circuit training.

As a basic definition, circuit training is combining several exercises and completing them in sequence for your workout.  Circuit training can be as tough or challenging as you want it to be because you can design it!  The great thing about circuit training is that it is designed to increase strength, muscular endurance, and cardiorespiratory endurance (kind of like an all-in-one workout!).  If designed properly, only 30-40 minutes of circuit training can burn as many calories as over an hour of aerobic exercise alone!

One great way to get the most out of your circuit training is to add some different exercises in.  To really get a great cardio workout in your circuit, try adding some aerobic exercises in between your weight stations (some call this super circuit resistance training).  For example, you can do a set of leg press and then hop on a treadmill for a 1-2 min jog/run before moving to the next exercise.  These aerobic exercises can be added in between every few weight stations.

As you get in better shape, try adding more time on your exercises and shorten your rest time, this will really increase the intensity of your circuit.  Lastly, make sure you plan out your circuit so that exercises are easily accessible and can be moved to quickly from the previous station.  Circuit training does take a little bit of planning but it is something everyone can do, so grab a stop watch and get started!

Don’t forget: Make sure to ask a personal trainer what exercises are the best to include in your circuit to help you reach your goals and improve your fitness.

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Wed / 07 / 06 / 11

The Health Benefits of Rest and Recovery

Written by: Christin Ruud, Personal Trainer @ O2 Fuquay-Varina Wake-Up-Fresh

When people start exercising they often focus on how many days per week they do strength training or cardiovascular exercise.  They use this as a measure of their own self-discipline to their workouts.  I am guilty of this tactic, as well.  I even keep a record of my workouts in my personal planner.  This helps me to stay accountable to myself and make sure that I work each part of my body equally while strength training and also getting in adequate cardiovascular exercise to keep my heart strong.

Sometimes I notice that I have not taken a day off during the week from my workouts.  This can lead me to become physically exhausted or simply dread working out.  Also, I notice that I am stiff from not stretching enough or feel an injury creeping it’s way to my body.  This injury phase would simply be from overuse.

I titled this blog Rest and Recovery, because as much as we focus on exercise and nutrition, we have to realize the importance of rest.  Rest allows our bodies to repair muscle and refuel our energy storage systems (Anabolism) to get us through our weekly workouts.  Most researchers recommend 1-2 rest days per week.  For me, I notice that if I take 1 day off during the week, I usually am re-energized and do not regress in my training.  Every time I try the 2 consecutive rest days, I end up feeling more sluggish heading into my workouts.  This sluggishness takes a few days to overcome.  I have gradually figured this strategy for my body through years of exercising.

My advice is to try both at some point in your workouts.  You may even want to split your rest days up during the week.  For example: workout 3 days, rest 1 day, workout 2 days and complete a final rest day.  Just make sure that you are not creating more rest days and less workout days.  That’s when things head south.  I’ve said it before and I’ll say it again,  “We were made to move, not be sedentary!”

Speaking about rest and recovery, I would be negligent if I did not discuss the importance of adequate sleep.  Not only does sleep help us to feel physically well, but it also does wonder’s for our mental outlook.  When was the last time you only had 3 hours of sleep and felt like a million bucks all day after?  Probably not often.  Now I know the next statement will be, “I simply don’t have time to get adequate rest every night!”  My response will always be, you don’t have time not to get 8-9 hours of sleep every night.  This is because consecutive nights of sleep deprivation has been shown to weaken the immune system, decrease insulin’s ability to utilize glucose in your blood stream (a symptom of type 2 diabetes), increase the amount of cortisol hormone secreted in your body and even set’s you up for depression.  The list of effects of sleep deprivation goes on forever and none of them are good.

That being said, you may want to make a list of things that are preventing you from going to bed at a decent hour every night.  Then brain storm ideas on how thing’s can be changed in your life to ensure that your sleep quota is being met.  For example, you could try turning off the TV or internet distractions about an hour before you plan to go to bed, limit caffeine intake in the afternoons, prepare dinners in advance for the week so you are not up extra late cooking and cleaning, or even pack your lunch in the evening so you can sleep an extra bit later in the mornings.

I challenge everyone to track your sleep hours this week and see if you are making the cut!

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Fri / 06 / 17 / 11

Caloric Deficit, Metabolism and Weight Management

cut-caloriesWritten by Drew Schultz, NC Personal Trainer and Kinesis Instructor at O2 Falls/540

Hi there, it’s Drew from Falls again!

Last time, we discussed the huge calorie burn created by the Kinesis workout. If you are looking for a way to keep track of your calorie burn, you have several tools at your disposal.

Take your bodyweight, and add a zero to the end of it. If you weigh 150 lbs., then 1500 calories is what you would need, on average, to maintain your bodyweight. If you burn 500 calories in one day, you have just created a caloric deficit- meaning you body has to make up those calories from somewhere. Guess where? Bodyfat.

Remember your multiplication tables?  7 x 5= 35. We already looked at 500 calories a day as an example. If you could burn 500 calories a day, seven days a week, you would burn a pound’s worth of fat per week (one pound of fat = 3,500 kcal). You can do this through diet, exercise, or preferably, both!

There are many factors involved in energy metabolism. Linda, the General Manager at O2 Falls/540, recently discussed how dietary fat is often stored as bodyfat, and even then certain types of dietary fat are necessary for optimum health (even healthy omega fats help you burn stored body fat). You also metabolize certain carbohydrates differently (blueberries’ carbs will break down slower than a banana’s). Protein also has calories, and is equal to carbs in energy content, but is metabolized differently as well. Protein provides the building blocks for the body’’s tissues. How you distribute your calorie intake from these macronutrients is very individualized, and is best decided by you and a dietitian. You may have to play with it for a while to find the best ratio. I know I have over the years.

Once you familiarize yourself with nutrition facts, serving sizes, and keeping track of your calories burned during your workouts, you will be well on your way to quality weight loss. One to two pounds a week is a safe amount, meaning that’s as much bodyfat that a human can burn without also losing quality muscle- which happens to those who restrict carb intake too much. It is said that you burn fat in the furnace of carbohydrates, but it has to be the right kind. You may even be hungrier since embarking on your exercise program. A personal trainer can assist you one-on-one with your workouts to make sure its the right approach for you. We will provide you with the accountability so that all the i’s are dotted and the t’s are crossed.

Let’s get started today on that calorie deficit!

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Wed / 06 / 15 / 11

Kinesis: A Growing Fitness Trend at NC Fitness Clubs

HE_KinesisWritten by Drew Schultz, NC Personal Trainer @ O2 Fitness Falls/540

Are you a NC health and fitness club member at O2 Fitness Falls/540? Haven’t you been wondering what the Kinesis machines are? Well here is your chance to learn some more about this amazing workout!

Kinesis is a growing fitness trend. It was started to give Olympic-level athletes the capability to perform specific movements in a three-dimensional setting, a benefit that traditional equipment does not allow for. Technogym, the manufacturer, decided to implement Kinesis in the fitness club setting as a way for members to get even better results and progress from their workouts.

Benefits include- movement through all planes of motion, 30-50% more calorie burn, cardio and muscular endurance, balance, and flexibility. You never plateau because the personal trainer plans the workout in advance, and has a superior knowledge base to create a unique workout for you each time.

An example, a client of mine and a member of O2 Fitness, David, comes in for one-on-one personal training workouts with me three times a week. He decided to join in on a Kinesis group session. The constant movement for the fifty minutes allowed him to burn a whopping 751 calories-  a 50+% increase from his typical 450-500 calorie burn.

Whether you are looking to get in better shape beyond what the elliptical and treadmill offer, or are training for an endurace event (several half marathoners have enjoyed regularly attending kinesis once a week) Kinesis offers virtually unlimited potential for you to reach and surpass your fitness goals. Give it a try, and start reaping the rewards now.

Keep an eye out for my next blog where I will be discussing creating your own personal calorie deficit- and how you have the tools to do it through diet and exercise!

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Mon / 05 / 23 / 11

Improve your BodyPump Form at O2 Fitness!

Written by: Chris Mitchell, GroupX Instructor @ O2 Brennan and O2 Falls

BodyPump is an amazing choreographed weight training program created by Les Mills.  I enjoy teaching it immensely.  Sometimes the moves, like the clean & press, can be difficult to master form wise.  I’d like to share the Les Mills BodyPump link that goes over the major moves thoroughly, like the clean & press.  The Director, Glen, and Assistant Director, Susan, do a super job in the video breaking down the major movements clearly.  Here is the link below:

http://www.lesmills.com/southeast/bodypump/learn-the-moves.aspx.

Also, www.lesmills.com has lots of great information about all the awesome Les Mills programs, plus cool merchandise too!

Check it out!

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Thu / 05 / 19 / 11

Why People Fail to Get Fit

Written by Brian Kenney, General Manager @ O2 Fitness Wilmington

Most people fail at fitness programs because they don’t plan to succeed. Designing a fitness program is easier than you think. If you don’t set clear goals and end up doing the wrong thing it leads to poor results, discouragement and abandonment of the fitness program.

The fundamental structure of a good fitness program:

  • Complete a fitness assessment
  • Decide your goals
  • Fit your goals to your body type of exercise personality
  • Plan your program
  • Educate yourself or hire an O2 Fitness personal trainer on correct technique and progressions
  • Add accountability
  • Schedule your exercise sessions
  • Start With Your Goals

Setting realistic fitness goals gets your brain engaged in your actions and acts as a reality check. For instance, if you set goals that are inappropriate to your body type, you will only end up disappointed. Don’t forget to set timelines on your goals.

Making your goals specific, in terms of time and frequency also helps to schedule in your fitness program. We all know the biggest excuse for not exercising is not having enough time, and we all know how difficult it is to get started. Having a clear set of goals, from which you can define a detailed action plan really helps get your on your way.

Select Your Exercise Types

  • Aerobic or Cardio Exercise – short intense bursts [75% max], followed by slower recovery intervals to stimulate growth hormone, strengthen the heart and improve lung capacity.
  • Anaerobic Exercise – more focused on strength, endurance and flexibility. A slow and steady pace increases muscle endurance and oxygen utilisation.
  • Stretching Exercises – builds strength and flexibility
  • Strength – weight training with hand weights or machines to build muscle
  • Balance – to assist overall movement
  • Sports Specific – exercises that build strength, balance and flexibility for a specific action such as a golf swing.
  • Breathing -learning to breathe correctly optimises oxygen intake and focuses the mind.

Match Your Exercise Type To Your Fitness Personality

You are more likely to stick with an exercise you enjoy, especially when starting out. In each category of exercise you can choose options that are indoors, or outside, alone or with company.

Schedule Your Workouts

The key element of a well designed exercise plan is to incorporate a range of muscle building and cardio exercise for at least 30 minutes 5 times per week. Start out with exercise that maintains your heart rate at this level for 20 continuous minutes at least three times a week. Progress by increasing to:

  • 4 sessions a week.
  • 30 mins per session
  • 5 sessions a week.
  • 45 mins per session

Then replace some sessions with other exercise types for a balanced fitness program that will help you succeed in your goals!

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Categories: Fitness Tips

Fri / 05 / 13 / 11

Being Fit is a Feeling

Written by Lisa Weber, Personal Trainer @ O2 Fitness Caryfit_logo-1

When you get down to it, being ‘fit‘ is a feeling…. It’s vitality.  It’s energy.  It’s feeling good in your own skin.  It’s moving with ease and strength and confidence. It is not easy, however.  It takes hard work, consistency, perseverance and discipline.

It takes time.  It takes establishment of good habits.  Moving that body of yours requires your cooperation and faith.

It requires action.   If you are thinking of getting ‘fit‘, but never moving beyond your thought, then you are spinning a gerbil wheel with no where to go.  So when you say to yourself, I want to get ‘fit‘,  you must act on it and get your groove on, then set yourself up for success with some help like this:

Get your work out gear in order.
Pack it the night before.
Put it in the car or place it by the door.
Establish the TIME you’re going to work out.
Stick to it then NO more Excuses, alright!
Then you must drive to the gym, or do that dvd or run that mile, or stick to that trainer you hired.

Feel that feeling arise inside of you as you start your journey to being ‘fit‘.  Don’t let anyone stop you.  It’s your body.  It’s your life.  It’s your choice.  It’s your call.  EVERYONE has it inside themselves.  So the next time you are thinking about getting ‘fit‘ know that it must be your mind telling your body it’s time to take action to find that ‘fit‘ feeling inside of you!

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Categories: Fitness Tips

Wed / 05 / 11 / 11

Makeover Your Metabolism: 5 Foods That Boost Your Metabolism

Written By: Cindy Sherratt, Personal Trainer @ O2 Fitness Brennanfpx206062

Some of us may be blessed with faster metabolisms, but that doesn’t mean that genetics have total control. Here are 5 fabulous foods that will give your metabolism a run for its money, which is especially important for women over 30 since metabolism naturally slows about 5 percent a decade after we turn 30! (Eek !)

5 Metabolism-Boosting Foods:

Munch on Sunflower Seeds – These tasty little seeds are a great source of protein. It’s important to include plenty of protein in our diets because this nutrient serves as the building block for all of our tissues and cells. It also provides us with energy after our carbohydrate resources are gone, thus boosting our metabolism! Sunflower seeds are loaded with beneficial nutrients that include magnesium, copper, selenium and vitamin E. So, pack a bag of unsalted (raw is best!) sunflower seeds when you are on the go! Healthy Recipe: Spinach, Sunflower Seed & Cranberry Summer Salad

Try some Tuna – Tuna is a very popular food with many of the world’s bodybuilders, and for good reason! It’s an excellent source of protein that helps to boost our metabolism as well as an excellent source of omega-3 fatty acids, protein, potassium, selenium and vitamin B12. Just make sure you eat tuna in moderation, because it can be high in mercury. Healthy Recipe: Zesty Tuna Salad

Boost up with Beans – Beans are bursting with nutrients that help boost our metabolism. They are loaded with fiber (to help keep our digestive systems in working order) and are also packed with protein, calcium, potassium and magnesium. So, try to eat 2-3 servings of beans a week. If you are purchasing canned beans, make sure they are organic and low in sodium – although the most beneficial way to eat beans is to buy them dry and soak them overnight. Healthy Recipe: Warm Artichoke, Fava Bean & Shitake Salad

Get some Grapefruit – Grapefruit is a great way to start the day since the chemical properties in grapefruit can reduce insulin levels, boosting metabolism. Plus, this citrus fruit is an excellent source of vitamin A, vitamin C, potassium and fiber. Healthy Recipe: Fennel and Grapefruit Summer Salad

Sip some Green Tea – Aside from its cancer-preventing properties, studies show that green tea can boost your metabolism, lower your cholesterol and even increase your immunity too. Try getting in the habit of having a cup of green tea every day – and add a squirt of lemon to your cup for a powerful boost of free-radical fighting vitamin C as well. Healthy Recipe: Peachy Iced Green Tea Recipe

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Categories: Fitness Tips Nutrition Tips

Tue / 05 / 10 / 11

Use Music for Motivation

Written by Brian Kenney, General Manager @ O2 Fitness Wilmingtonheadphones

Starting an exercise program is hard enough, isn’t it? No matter what you seem to do or how much you plan, it’s never as easy as it looks. However, there are plenty of ways to help make your exercise time fly. One of the most popular ways to help your workout is to add a little music to your exercise plans. Here’s what you need to know….

Why add music to your routine?

Some people will say that they like the quiet time of exercise, listening to their breathing, and checking their workout times. The Cardio Getaway Room is a perfect area in our facilities to achieve this. If you are not one of these folks, then you need something to help make working out easier and more fun – like music!

Music helps you take your mind off of how hard your workout might be. For example, when you’re off running, lifting weights or utilizing the O2 Fitness Express room, music can help you forget about the things that you are thinking about and focus on your favorite songs. This subtle distraction will allow you to focus on working out hard and strong.

When you add music to your workout routine, you can create a soundtrack for your success. Add your favorite inspirational music – think “Chariots of Fire” or the “Rocky” theme – to make you push just a little harder and make it to the end of your workout routine. Whatever music makes you feel strong and powerful, add that to your workout rotation.

How do you add music to your workout?

Before you can add music to your workout, you will want to realize that some preparation time is necessary. What you’ll want to do is create compilations (mixes) of your favorite songs beforehand. For those of you that have digital music players, this is quite simple. All you need to do is create a play list by adding your favorite songs to a folder, burning them to CD, or playing them on your MP3 player.

What about the tempo of my music?

One of the things that you will want to keep in mind when you’re working out is how fast your music is. While you want something that’s faster in pace, you don’t want to choose anything that’s so fast that you can’t keep up or you’ll over-exert yourself. Some techno music can be a little too fast for light cardio workouts or strength training.

On the other hand you’ll want to make sure that you’re not including songs that are too slow either. Generally speaking, you will want to start with slower music for your warm up and stretching, then slowly build up the tempo of your music and then bring it back down again for the cool down.

This sounds too difficult

While this does sound time consuming, you can also find recommendations on many fitness sites and in magazines. These lists are already created to help you maintain a certain fitness pace, so they can be very effective. Or you might want to choose musical CDs and tapes that are specifically designed for working out at a certain pace – such as 80 bpm (beats per minute).

Music is the soundtrack to our lives; why not include it as the soundtrack for your workout? When you choose inspiring and fast-paced music, it can actually help you work out longer and harder – give it a try! Select songs that inspire and motivate you! You can even try O2’s website playlist!

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Categories: Fitness Tips

Mon / 05 / 02 / 11

Fuel for the Body

Submitted by: Chris Mitchell, GroupX instructor @ O2 Brennan and O2 Falls

Below is an article from Runners World (May 2011 issue) with some very interesting options for fuel during an endurance workout (whether in the gym or outside of it):

FILL ‘R UP!

heat-running-drinkingSpring’s here, and chances are you’re logging longer runs. So it’s important to have a smart midrun fueling strategy to keep your energy high. Start by eating a prerun meal that consists of a couple hundred calories (up to 500) two to three hours before your run. If you run for one to two hours, consume 30 to 60 grams of carbs per hour of exercise. Run longer than that and you’ll need 60 to 90 grams per hour. Luckily, runners have plenty of options for fueling up on the road, including sports drinks, energy gels, and energy bars. But when you don’t have your go-to product handy, these alternatives will keep you just as energized so you can finish your run feeling strong.

  • SPORTS DRINKS

Products like Gatorade supply 14 to 18 grams of carbs per eight ounces and often contain several carb types, such as glucose and fructose, which speed energy absorption. Most also have electrolytes to help maintain fluid balance.

DIY
Mix 8 teaspoons sugar, 2 teaspoons honey, 1/3 teaspoon salt, and 1 teaspoon lime juice in 24 ounces of water.

  • ENERGY GELS

One gel has 22 to 29 grams of carbs—usually from multiple sources—along with electrolytes. Take these with water to speed delivery of energy into your system.

DIY
Mild-tasting and easy to swallow, jelly packs (those mini jams found at diners) contain 13 grams of carbs and provide two types of sugar.

  • ENERGY CHEWS

These bite-sized, candylike products contain about five grams of carbs per chew. You can eat chews a few at a time, making it easy to customize your energy intake.

DIY
Old-fashioned gumdrops contain about four grams of carbs per candy. Take 10 with you for a hit of midrun energy.

  • CAFFEINATED CARBS

Caffeine-boosted gels and chews contain 50 to 100 milligrams of caffeine per packet. The caffeine jolt helps boost your energy and may prolong endurance.

DIY
A can of Starbucks Doubleshot (made from espresso, milk, and sugar) supplies 130 milligrams of caffeine. Unlike gels and chews, it’s not overly sweet.

  • ENERGY BARS

Products like PowerBar and Clif Bar supply 22 to 45 grams of carbohydrate, plus a good dose of protein, which will keep your stomach from growling on runs.

DIY
Two hearty fig bars supply 90 calories and 22 grams of carbohydrate from flour, figs, and sugar.

  • Road Food

New, tasty midrun fuel will energize your workouts

CLIF C BARS Small and soft, these tasty bars (flavors include cherry pomegranate, blueberry, and raspberry) are made from dried fruit, juice, and nuts. Each contains 130 calories, 25 g carbs, and 4.5 g fat. clifbar.com <http://www.clifbar.com/>

HONEY STINGER WAFFLES These honey-filled “waffles” are thin and slightly crisp. One contains 160 calories, 21 g carbs, and 7 g fat. honeystinger.com <http://www.honeystinger.com/>

GREATER THAN This sports drink is made with coconut water and sugar. It supplies 30 calories and 7 g carbs per eight ounces (half of regular sports drinks) but contains extra electrolytes. drinkgt.com <http://www.drinkgt.com/>

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Categories: Fitness Tips Nutrition Tips

Wed / 04 / 27 / 11

The 4 Minute Workout!

By Andy Orwig, Personal Trainer at O2 Fitness, Brennan Stationfour

Everyone, you may think that being in the gym for 30, 60, 90 minutes is the absolute prerequisite for adequate energy expenditure to lean out, lose fat and get toned. However, I know of a workout or two that can get you there when you’re in a pinch for time and just can’t make it to the gym some days.  It’s known as the TABATA METHOD.  It incorporates both anaerobic and aerobic endurance and strength, in a small amount of time, which allows trainees to take advantage of many exercises in under 4 minutes.

You can perform up to 3 rounds of the following protocol, but it’s at your discretion.

You will need: 2 Mild to heavy-resistance bands or 2 Dumbells and a stop-watch or second-hand clock:

  • Squat to Rowe:

(holding the bands, squat low and as you come up perform a Rowe motion)

Time Performed: 20 seconds as fast as possible   Rest Period: 10 seconds

  • Squat to Upright Rowe:

(squat low and as you rise pull the bands high near your cheeks)

Time Performed: 20 seconds as fast as possible   Rest Period: 10 seconds

  • Alternating Straight-arm swimmer:

(leaning at the waist, keep your arms straight, and press the band down past your hips)

Time Performed: 20 seconds as fast as possible   Rest Period: 10 seconds

  • Straight-arm swimmer:

(double-armed version of the above)

Time Performed: 20 seconds as fast as possible   Rest Period: 10 seconds

  • Bicep Curl:

(Standing cable bicep curl)

Time Performed: 20 seconds as fast as possible   Rest Period: 10 seconds

  • Tricep Kickback:

(leaning over, elbows at your side, press the bands back)

Time Performed: 20 seconds as fast as possible    Rest Period: 10 seconds

  • Tight Wood-Chopper:

(Standing 90* to the side, hold both handles out from you, elbows in tight. Rotate away from the main resistance in short bursts)

Time Performed: 20 seconds right side, 20 seconds left side   Rest Period: 10 seconds

YOU’RE DONE!!! If you did this correctly, you should be pretty winded, but not overly exhausted. Remember, rest periods are exact and you must stay within this :10 rest range to make this effective.  As stated before, you CAN attempt 3 rounds, but do you REALLY want to?

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Categories: Fitness Tips

Tue / 04 / 26 / 11

Big “50″ Fitness Challenge!

Written by: Chris Mitchell, GroupX instructor @ O2 Brennan and Falls)

Do with control and good form… No Rushing!

  • Warm up by jogging for a few minutes
  • 50 heel kickers (like jogging, but kick your heels up towards glutes)
  • 50 jumping jacksChrisMitchellsbig50logo
  • 50 high knees
  • 50 squats
  • 50 lunges each side (100 total)
  • *50 squat jumps (optional/or to add on later)
  • *50 split squat jumps (optional/or add on later: lunge, jump and switch legs to lunge on other side)
  • 50 push ups (modified option: on knees)
  • 50 triceps push ups (hands and elbows close to body, do push up with elbows pushing straight back)
  • 50  traditional sit ups (modified option: crunch)
  • 50 second elbow plank (mod. on knees)

If 50 is too much, lower the number…make it work for you.

Need more?  Do the * exercises above, then add on some other movements using the number 50!

*Squat jumps:
start in squat position, jump up reaching towards the ceiling, then land in squat position with arms/hands in front of you.  If you have knee issues, don’t go as low with squats, if you have foot issues, don’t jump as high, or just lift up onto your toes with no jump.

*Split Squat Jumps:
First Lunge (front knee in line with your ankle, back knee close to the floor) then jump and switch leg positions to lunge on the other side.  Modified options: 1. keep your lunge high, 2. alternate backward stepping lunges instead of jumping.

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Categories: Fitness Tips Meet the Trainers

Mon / 04 / 25 / 11

The Cybex Arc Trainer

CYBEX ARC TrainerWritten by: Robert Agne, Personal Trainer @ O2 Fitness Falconbridge

Cardiovascular exercise is a significant portion of a workout routine for health and wellness.  There are many options to choose from, such as running and climbing stairs, but if you have experienced or are susceptible to joint injuries and soreness or if you are beginning a new exercise program (with or without joint problems), those cardio activities may not be appropriate for your fitness level and your options may be limited.

Fortunately, there is an excellent piece of equipment at O2 that offers similar training effects to running and stair climbing.  It’s the Cybex Arc Trainer.  Similar to the elliptical, this machine features a gliding motion to take stress and impact off of the lower-body joints. This makes it ideal for someone with joint problems, for a beginner needing an effective cardio routine, or for a conditioned athlete who needs an indoor alternative in inclement weather.

There are two settings to pay attention to on the arc trainer.  The first, on the lower left of the display, is the Incline.  The default setting keeps the “arc” relatively flat.  Try adjusting it up a few notches and notice how it lifts your knees higher, as if you were climbing stairs.  Then note the Resistance on the lower right of the display.  Tap the “+” button a few times on this side and notice how the workout suddenly feels more challenging.  If you’ve ever run on the beach, or played sand volleyball, you know it takes much more effort to propel your body out of the sand.  Now we are simulating that effect on the Arc Trainer!  Without needing to rinse off the feet later!

Finally, take note of the heart-rate sensors on the handles of the machine.  Lightly gripping these silver sensors for a few seconds will allow the machine to provide a reasonable estimate of your effort.  Your ideal heart-rate training zone is going to vary based on your fitness level and your goals, so consult with a personal trainer to determine an effective exercise heart rate.  A trainer can also recommend a pace for you in strides per minute so that you are getting the most out of your workouts.

The Cybex Arc Trainer is a great machine to add variety to your cardio workouts and is highly recommended for all exercisers, including beginners and those with lower-body joint problems.

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Categories: Fitness Tips

Thu / 04 / 21 / 11

Today’s Tip – Burning Calories

Written by: William King, Fitness Director @ O2 Seaboardcalorie-burning-food-300x252

Did you know…That your body has to burn calories just to digest the food you eat in day?

The term thermic effect of food is used to describe the energy expended by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food. We “expend energy” by burning calories. Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30%. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3%. The amount of energy required to process carbohydrates falls between that of protein and fat. This is one of the many reasons that skipping meals is NOT an efficient way of losing body fat. Instead, eat small meals often that are nutrient dense.

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Categories: Fitness Tips Meet the Trainers Nutrition Tips

Wed / 03 / 23 / 11

Take a Step Towards Success

200809_omag_workout_c1_350x263Written by Bobby Hall, O2 Fitness VP of Member Integration

Do you find yourself in the gym repeating the same old work out day after day, but you just aren’t seeing a change? You’ve tried different weights, reps, tempos, even fancy new shoes with toes and nothing seems to get you past that stuck point. Well, try this on for size; the best change you can make is also the easiest. It’s an environmental change.

No, we don’t mean go work out in the rainforest. We are talking out changing the actual environment around you during a normal exercise. Slight modifications (dark, stability, noise, vibrations), known as proprioceptive changes, all cause your body to react differently while performing a seemingly simple task. Those new reactions force your body to adapt to stimulation by recruiting muscles differently, or sometime involving a whole new group!

Think about it like this, a biceps curl on one foot as opposed to two is going to force you to stabilize from the ground up. Resulting in stronger joints, engaged core muscles and better balance. The best part, these new recruitments mean you are burning more calories!

So the next time you find yourself in a rut just close your eyes, stand on one foot, grab a stability ball or ask a fitness professional for one of 100 other ways to better your workout through perceptively rich environments. Take the opportunity to stabilize your core, and your results!

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Mon / 03 / 21 / 11

Plyometrics: O2 Fitness Personal Training

Written by Adam Dull, Personal Trainer @ O2 Fitness Cary0607_plyo_squat_jump

Plyometric exercises are based on the premise that stretching a muscle immediately before contracting it takes advantage of the stretch reflex to provide more explosive power.

For example, a common plyometric exercise called the jump squat involves starting from a squat position, then jumping straight into the air and landing back in the squat position. What happens during the exercise is that the quadriceps and glutes, which are the muscles responsible for the jump, are stretched during the squat phase, but contract immediately for the upward phase. When this exercise is performed one after another, the muscles undergo a stretch/contract mechanism that helps boost the strength and control of the movement.


It is important that plyometric training be tailored to the athlete’s sport. A runner would have no reason to master the medicine ball throw, but would benefit greatly from bounding or box jumps. A well-designed plyometric program uses exercises that mimic the motions encountered during competition. This way, the repetitive nature of the exercises allow muscle memory to develop, and the athlete has an opportunity to develop reflexive safety techniques that would serve him well in a game. A basketball player would be well-served by a series of lateral lunges that would help him block his opponent more effectively, while a soccer player would benefit more from scissor kicks, which would strengthen the muscles necessary to power him down the field.

Do you want to try Plyometrics? Get in touch with an O2 Personal Trainer!

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Mon / 03 / 14 / 11

Cardio Cardio Cardio!

Submitted by Michael Olander, President/CEO of O2 Fitness WomanonTreadmill1

Have you ever thought that it’s important not only to do cardio training, but that it’s also important to decide on the best time of day and the right intensity? Everyone seems to have their own opinions on the key moment to optimize your chance to burn fat in relation to aerobic activity, but many of these opinions are based largely on anecdotal evidence or personal interpretations of scientific studies.


Here’s everything you need to know to avoid missing a chance to burn a little fat.

  • Cardio first thing in the morning gets your adrenaline pumping and fires up your metabolism for the rest of the day. Given that when you wake up your body temperature and adrenaline release are at a minimum, if you get into a consistent habit of training in the morning, you’ll actually change the phases of your biological clock. Unfortunately, although the most fat is burned in the morning, it’s not just fat that gets burned. The proteins in your muscles do too, so in order to protect your hard-working muscles, only do cardio training after you’ve eaten a high-protein breakfast.
  • Cardio before and after weight training: if you decide that morning cardio isn’t for you because you’re just not a morning person, you have other options. Like the old saying goes, “Which comes first, the cardio or the weights?”
  • Some studies conducted in the sports physiology department at the University of Kansas (USA) recommend doing your cardio before weight training, since it might be difficult to run or ride your bike after an intense weight training session. To achieve the intensity and duration needed to burn enough calories to lose weight, the best solution is to do your cardio and then lift weights. Unfortunately, as many studies stress, to a certain extent this can compromise strength and the development of lean mass.
  • Basically, if you’re working toward muscle mass, we recommend the opposite approach. Do your weight training right after warming up, when your energy levels are their highest.
  • Cardio on the days you don’t lift weights: if cutting fat and developing muscle mass are both important for you, do your cardio on the days you don’t lift weights. Scientific literature indicates that overall energy consumption is higher if aerobic training and weight training are done on different days. This requires more training days each week, which has a greater effect on the basal metabolism, leading to even more fat loss.

Conclusions
Regardless of when you decide to do your cardio, remember that a little cardio is always better than none. In any case you’ll benefit: higher calorie consumption, larger reduction in fat, and a general sense of well-being, to mention just a few. The best way to maintain a consistent training program is to do cardio training at the time of day that best suits your life and your commitments.

Source: http://www.technogym.com/blog/

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Wed / 03 / 09 / 11

Water and Weight Loss

Submitted by Linda Schloemp, General Manager @ O2 Fitness Falls/540lemonwater

There are many reasons why it is important to drink water, especially if you are dieting:

  • Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
  • The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
  • Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
  • A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink?

You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

You can do some research and use a calculator and measuring cup if you like, but nature’s pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn’t need to run to the bathroom too frequently. When in doubt, drink a little more.

Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.

It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.

Tips on Drinking Water

  • Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.

When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.

  • When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won’t be able to stop to get caught up.
  • You’ve heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge.

For more information visit: caloriesperhour.com

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