Let me start by saying O2 Fitness was not my first gym membership. I had been a member of Spa Health Clubs, Capital Fitness, and even Planet Fitness over the course of many years. However those memberships only resulted in wasted money each month resulting in me canceling my membership quickly after my contract ended. The cycle after canceling was predictable, 6 months would go by and I would sign up for the next gym, only after feeling horrible able my lack of exercise. I would work out on the elliptical for a few weeks and due to feeling out of place I would stop going, again.

In January 2010 my doctor began to really grill me about my lack of exercise and how it was affecting my health. I wasn’t unhealthy, at least in my mind, but my doctor felt the mile I walked daily downtown was appropriate for an 82 year old not a 28 year old. However my clothes still fit, somewhat, and I was just a little over two hundred pounds, not bad when your six feet tall. Then in June 2010 I had my official wake up call, I went to try on a suit, my waist wasn’t the 33″ I remembered, it ballooned to 39″ (I was so heavy I refused to step near a scale)!

However that still wasn’t enough to push my over weight behind into the gym, instead I only modified my diet. Making it to Chick-Fil-A once a week instead of four times a week was not really producing a change. When photos of the holidays started appearing online I made the decision to join O2 Fitness. At first I only went to Seaboard Station, running on the elliptical machine for thirty minutes and going to work. Then at the end of January 2011 I did my health evaluation, 225 pounds and 22.5% body fat. I was embarrassed to see those numbers written down, more so I was ashamed that I let myself become so unhealthy.

Early February 2011 I decided to make a change, not only in my fitness but how I was going to achieve my goals. The first classes I attended were at Falls Valley, the first being Body Flow with “K-Pop”, honestly because I thought it’d be the easiest of the group fitness classes; boy was I surprised. I began to regularly attend K-Pop’s Body Flow class and expanded out Susan’s Yoga Fusion class. After getting my toes wet in the waters of group fitness in March I went to the March Madness Body Pump / Body Combat combination class with Gina and Kristen P. The combination class was amazing and I wanted to try more. Everybody in the class had a smile and the instructors were having as much fun working out as the rest of us. I can honestly say it was that class that made me realize that O2 is different from any gym I had ever been to before. Machines, group fitness classes, and personal training can be found at any gym but something was different about O2 Fitness. Never before had I felt so comfortable in a gym, no matter what I was doing. A “lunk” alarm might prevent somebody dropping weights but it won’t build the friendliness you experience at O2 Fitness as Monica says hello to you when you walk through the door at Falls Valley. O2 Fitness at Falls Valley has something that no other gym I’ve been to has offered before, a feeling of welcome no matter your skill level. Whether I was attempting not to fall during Kara’s Body Step class, shuffling the wrong direction in Christy’s Body Combat class, or lifting barely more than the bar in Kim P’s Body Pump class, I was having fun and getting fit.

At first I thought this culture was unique to Falls Valley and I stopped going to Seaboard Station. In May 2011 I moved downtown to try and live a more green lifestyle. I bicycled to work each day and decided to do the same for the gym. Fearing that my experience at Falls Valley had been unique I forced myself to take Elena’s Body Combat class, Julie’s Body Pump class, and Nicole’s Yoga class. At the end of each first class I realized that the experience I had at Falls Valley was not unique, it was just the culture at O2 Fitness as a whole. Even driving out to Brennan Station or visiting Mayfaire Town Center for classes while traveling the experience is always the same. That same culture I feel is what made “Shape Up Downtown” such a success this past April as well.

Today I go to Seaboard Station almost daily, with my weekly excursion on Thursday nights for Giannina and Rob’s classes at Falls Valley. I have dropped from a 39″ waist, 225 pounds, and 22.5% body fat down to a 32″ waist, 176 pounds, and 13.9% body fat! Without a doubt I can say that joining O2 Fitness has been one of the best decisions I’ve ever made in my life. I’ve made countless friends in my classes, feel better about my appearance, and significantly improved my overall health. The use of amazing national programs like Les Mills and Zumba in combination with free style classes like Rampage and Shed-n-Shred make O2 Fitness a leader in group fitness. The staff is always friendly and the personal trainers show a level of knowledge and caring that I’ve never experienced before. All of this coupled with well maintained equipment make O2 fitness unlike any other gym.

From the bottom of my heart I wanted to say thank you for creating such a unique and great environment!

- A member for life

And the blog winners are in! Congrats to Lee, Heidi, Kelly, Catherine and Dara! You were the first five to answer the question correctly and have won 2 VIP tickets to Band Together this weekend! The answers were:

RALEIGH / Downtown / Seaboard
RALEIGH / Falls & I-540
RALEIGH / Brennan Station / Creedmoor Rd
CARY / Preston Walk
FUQUAY VARINA / Fuquay Crossing

Its been a while since we have done a blog contest for free tickets and to make up for it, we are giving away 5 sets of tickets for this Saturday’s Band Together Concert at Koka Booth in Cary! Come drink and eat for free and watch the B-52s! The fun starts at 6pm – sounds like an awesome way to spend your Saturday!

The VIP tickets include:

• Catered food from Eschelon Hospitality Group (Mura, Sono, and The Oxford)
• Wine and beer
• Front stage viewing area this year!
• Private bathrooms
• Limited VIP parking on first come, first serve basis. All parking is free.
• No long lines
• Silent Auction

All you have to do is answer the question correctly before 3pm today.  The first five O2 Fitness Club members who answer correctly will win – Tickets will be sent to your local O2 Fitness club and will be ready for pick up on Friday morning.

What O2 Fitness clubs currently offer Inner Strength on their weekly GroupX schedule? Hint: To qualify to win, you must include ALL of the O2 Fitness clubs that have it!

I’ve lost 11 pounds and 4% body fat and lots of inches that I wrote about in week 10.

I didn’t hit my 20 pound goal, but I am a whole pant size smaller and can wear some of my old jeans again – and that was definitely on my goal list!

If I had done everything exactly how I had planned, I would have easily lost 20 pounds by now.. But instead I probably only gave the challenge 75% of the effort that I initially intended to. I worked out, I ate healthy, but I also didn’t eat healthy and didn’t work out at times. I’m okay with this because I’m still getting used to making this a life change – I’m in it for the long haul, not just these 12 weeks. I am never going to be perfect 100% of the time – some days I just don’t want to work out or don’t feel up for it. Those are the days where I will eat extra healthy and make sure that I work out extra hard the next time. Sometimes I really want to get down on a plate of pasta. That’s life and it’s okay to indulge from time to time as long as I don’t get back into the rut that I was in for the last two years (eating unhealthy & not exercising!)

In the end, I really think the last 12 weeks have been an overall success – I feel better, my clothes fit better, I have more energy and I lost 11 pounds while doing it!

A BIG BIG BIG thanks to my personal trainer Jennifer Delaney for putting up with me and my nonsense and getting me focused when I needed it! Another BIG BIG BIG thanks to Custom Fit Meals for having an awesome product that really helped me get my eating back on track and gave me an option of something healthy to eat when I wanted to eat unhealthy! I definitely couldn’t have done it without you guys!

I’ll keep you guys updated here and there on future progression – and as always, email me if you have any questions! skane@o2fitnessclubs.com

You don’t have to focus on healthy food choices 100% of the time.  For most of us that can sound daunting.  Instead, focus on what you eat and how you exercise day in and day out.  That’s what really counts.  A goal of eating healthy and exercising 85% of the time is a much more realistic goal and one that is so much easier to live with.  The healthier you get, the easier it will be and the more automatic the healthy choices will become.

We all know how guilt and shame can play such a huge role in our health goals.  One missed workout, or a splurge at dinnertime can stir up such powerful emotions.  We have to look at these “hiccups” as a time to reassess and reflect and learn where we may be able to do better.  Instead of giving in to the “hiccups”, I think it is better to embrace them and take them in stride.  Nobody is perfect!!

While out with friends you decide to forget your healthy eating and go for the triple layer chocolate cake for dessert.  Why is it that you couldn’t resist the dessert?  Was it because you were all having a great time and having a few cocktails that you become more relaxed?  Compromise.  You don’t have to forgo the dessert all together.  You could split the dessert with your friends and not do as much damage to your waistline.

Didn’t get to the gym today?  Don’t be so hard on yourself.  Make your next workout really count and you will feel better about having missed a day.  Remember, it all adds up and over the course of a week or month, a missed workout or a calorie splurge is not going to ruin all the hard work you have achieved.  Aim for the 85% and your goals can be real

Written by Leanna Tamberino, Membership Consultant, O2 Fitness Falconbridge

Did you know that statistics have shown that members who work out with a partner have a higher probability of reaching their fitness goals and staying on a fitness routine? This is because people who work out together will set a definite time to meet at the gym, or take a GroupX class where they feel like they are held accountable. Working out with a partner helps you stay committed to your goals and will help you achieve them. Find a partner, choose a dedicated workout time, and make your goals happen!

Benefits of a Workout Buddy:

• Commitment/ Accountability – On those days you really don’t want to work out, they will help get you to the gym, because no one wants to deal with their partner harassing them for not showing up
• Fun and Healthy Competition – A little competition never hurt anyone – it will push you to do as well or better than your partner!
• Helps make the gym or classes less intimidating — Find a class that you have been intimidated to take in the past, and rock it out with your friend. It won’t be scary if you have someone laughing alongside you
• It gives you company – Let’s face it no one really wants to ride an hour on the recumbent bike alone!

The best way to achieve your goals is to do it with someone who supports you and has similar aspirations!

On a side note –  How many of us go out and buy the “workout look”? Almost all of us! We’ll go out, buy the workout shirt, gym bag, yoga pants, and the newest sneakers out there (I’ll admit I do it too, I am an owner of some Vibram 5 finger sneakers!) then get to the gym and have the best workout we’ve had in a while because we are confident and feeling good about ourselves!

For the rest of the month of April, O2 Fitness is offering you a way to get “The O2 Look” (gym bag, change starts here shirt, and water bottle) simply for referring your friends into the club! So look good and have a friend to work out with – its so simple!

When working out, we breathe more because our body is utilizing the oxygen that we breathe from movement. Slower movements requires slower breathing, and faster moving, faster breathing.

When to breathe: During stretching or yoga we want to inhale and exhale slowly. When jogging we also want to be breathe smoothly inhaling and exhaling as much as possible or when needed depending on the exertion of the exercise. When we squat, we want to exhale on the way up during exertion or when we stand. If we inhale on the way up, our body tightens and cannot move properly. When we perform a pushing movement or a chest press we need to exhale during the push and inhale when we lower.

Using the breath to exhale during exertion, we can perform more repetitions, save energy and utilize our oxygen stores. Breathing with the movement improves technique and stability of the exercise. Slower moving, slower breathing and faster breathing, faster moving.

People tend to think about their breathing the most when we are active. The body is always active. It requires oxygen as the top energy source over food or water.

Our posture is dependent upon our breathing and our breathing is directly related to our posture. If we can think about breathing at home, during the day and while we are sitting, we will be more aware of our posture. If our posture is off, it is most likely that we are shallow breathing. Shallow breathing can result in lack of oxygen to the vital organs and tissues in the body. This can slower metabolism, and decrease digestion/peristalsis.

So….Just Breathe!

Boy have things sped up for me in the last week or two! I didn’t believe anyone when they told me it would take a while for my body to adjust and then the weight would just start to fall off, but they were right! (did I just admit I was wrong?)

I actually took last week off from exercising because my knees were getting pretty bad (I did a series of squats improperly and paid for it) and I got my wisdom teeth out (all four – ouch!) – I don’t recommend anyone going to the gym while on pain killers – sounds like a disaster waiting to happen.

Oh how I missed my wonderful trainer Delaney ……… so I got back into the gym on Wednesday night. I sure did feel it the next day from that little hiatus I took, but it was worth it and I went back to workout again with her last night. She worked out with me and I’d have to say, I really did keep up with her! I know if I had worked out with her in the beginning, it wouldn’t have been the same. I can just tell how far my body has come. My husband is scared to work out with us because he doesn’t think he will be able to keep up. Delaney and I agreed – he probably couldn’t right now (sorry babe, but you really do need to get into the gym, maybe me calling you out publicly will help get you motivated!) – but let’s not give him too much of a hard time, he has lost 14 pounds since I started this challenge, just by changing his diet to Custom Fit and Visalus with me. I’m eating a Custom Fit right now – a late lunch… the Chicken Salad with coconut dressing is pretty delicious.

So even though its not the end of my challenge yet, I wanted to update you guys with my weight, body fat and measurements so you can see how far I’ve come -

Weight: 151 lbs (9 lb loss)

Body Fat Percentage: 30.5% (4% loss)

Measurements:

Waist: 3 inches lost

Hips: 3.25 inches lost

Chest: 4 inches lost

Arms: 1/4 inch lost

Calf: 1/2 inch lost

Thigh: 1/4 inch gain (no worries – muscle!)

My clothes are really starting to get big on me! I definitely have dropped a whole pant size – yay for single digit sizes – and I’m finally getting to put my jeans in the dryer. Yes, jeans in the dryer… and they fit when they come out. Nice.

I’m getting more excited about trying new things at the gym now, so I’m taking a Shape Up Downtown BodyPump class on Tuesday with Delaney. I’ll let you know how it goes! Oh and if you are  interested in getting these crazy results like me, call my amazing personal trainer and take advantage of your two free personal training sessions (Jennifer Delaney – 252-333-0840 or jdelaney@o2fitnessclubs.com)

Thanks! – Shanna

Questions? Comments? Want to share your journey? Email me! skane@o2fitnessclubs.com

Even though I didn’t write a blog last week, I was still sweating at O2  Fitness – as well as outside of O2 Fitness. Delaney and a few of my coworkers jogged from O2 Fitness Seaboard to Shape Up Downtown on Wednesday and I took my first ever BodyCombat class. I told you guys I would eventually take one. Totally worth it. As a first timer, the Shape Up Downtown situation was perfect because there were not one, but TWO instructors teaching the class. One was teaching while the other would go around and help newbies like me with form, pace and coordination. I highly recommend taking this class on those days where everyone and everything seems to be going wrong. Punch it out and you’ll feel better, I promise.

My sweet, loving, kind and generous personal trainer, Jennifer Delaney (yes, I am sucking up here), bought me a heart rate monitor and calorie counting watch because clearly I am her favorite client (how could I not be?) AND it’s cute and pink! She is hoping that it will really help me not only keep up with my heart rate to stay in my ideal fat burning zone, but also to see how many calories I am burning while I work out – then I can go home and see how many calories I have consumed.

I have to say I’ve been slacking quite a bit on my food journal. I know if I was more serious about my eating habits on the weekend I probably could have lost more weight by now, but I can tell you that when I eat out or cook at home (basically whenever I am not eating a Custom Fit), I am making much smarter choices.

Example. Saturday night I went out for dinner and drinks with some friends of mine (we went to Cantina 18, yum). There were endless entrees that I could have eaten, but instead I chose to do two soft tacos (one shrimp and one chicken) and instead of rice/beans, I asked for a salad with their cilantro lime vinaigrette. It was delicious, and I didn’t feel guilty after! And don’t think I skipped out on the margaritas – I chose their Skinny Girl margaritas instead of a regular one where they use sugary sour mix and crappy quality tequila. Their Skinny Girl margy’s use fresh lime juice and agave nectar instead of sour mix and blano tequila instead of the usual. It’s much better for you (relatively speaking, of course) if you are in the mood for an adult beverage like I was. Oh, and to you guys out there, my husband and his friend drank them too, so don’t feel silly ordering a “Skinny Girl Margarita.” If real men wear pink, then real men can drink skinny margys.

Well back to the work outs – Delaney has raised my repetitions to 15 instead of 10 now and we are using heavier weights. The first few days my body was pretty sore due to the changes, but I am starting to get used to it. Its crazy how much an extra 5-10lbs can feel like a million more.

To end my 90 day challenge (three more weeks!), I am going on a very clean eating diet. Even more now than before. This means strictly veggies, fruits, lean protein and healthy fats (olive oil, etc). I’m going to limit my intake of carbs for a few weeks as well. I know that I could be doing, and that I could have been doing, better with my eating habits during this whole process, but it’s hard! So I’m going to use this opportunity to flush out my system and re-boost before the challenge is over. And by challenge, I mean this 90 day challenge –  diet and exercise will always be a challenge, but its so much easier to follow once you see those pesky lbs come off!

Hi Shanna!

I really do enjoy reading your messages as you tackle the body toning & weight loss journey. Sounds like you’re having a good time with this adventure which is SO very important.  Keep up the good humor.  You are a real trouper to share your stories not to mention the delicious recipes.  Thanks SO much!

I joined O2 Fitness, January 2011, when diagnosed with Osteopenia, November 2010.  I was running & walking a LOT prior to being diagnosed, but believe part of the problem was that I wasn’t hydrating enough before, during, & after my runs/walks. I was supplementing my runs/walks with an elliptical I have at my home.  I was doing tons of cardio, but very little weight training, which may have lead to the diagnosis. I’ve learned that hydrating is SO very important when working out.

Anyway, the reason I was doing so much cardio was that I experienced a heart attack October 2004.  I was just a little overweight at the time (maybe 5-8 pounds) & my blood levels were just slightly elevated, but I am sure my prior sedentary lifestyle had a LOT to do with that life-changing experience (wouldn’t recommend this as a way to get attention!).  After my heart attack, I got on a workout binge, all cardio almost every day.  My experience in Cardiac Rehab was invaluable!  That program helped me coordinate the many lifestyle changes I had to face (eating, handling stress, workouts, etc).

I discovered that weight training is a major ingredient when it comes to bone density.  You don’t have to bulk up, but some form of weight training (machines, free weights, BodyPump classes, etc) are so important.  Just love the BodyPump, BodyStep, & BodyCombat classes!  I’m hooked & can keep up with members 30 years younger!  I supplement my weight training with the classes.  Keeps things interesting.   I thought about taking one of the Yoga classes, but don’t think my body can bend that way, however, I hope to take this class one day.  I know stretching is so important.

Last April, my body fat percentage was dropping, I dropped 10 pounds, & was feeling really good…working out 6 days per week.  I was pumped!  On my way home after a rigorous workout at O2 Fitness on a Sunday afternoon last April, I experienced my second heart attack on my way home from the gym.  I had to pull over & call 911, but the nice thing is that I’m here today writing you this note.  The problem was not plaque related, but rather scar tissue growing over a stent implanted 6.5 years prior, a VERY rare thing.  I was told that there was nothing I could have done to prevent this.

When the heart attack was in progress, the technicians said clinically I couldn’t be having a heart attack because my blood levels were perfect.  My first question to my cardiologist was “how soon can I get back in the gym?”.  He made me promise to take a 2 week break.  To be on the safe side, I waited a little longer, but I’m hard at it again!  I really believe that my regular workout routine prior to the second heart attack had a LOT to do with my quick recovery.  I had the heart attack on a Sunday afternoon, catherization Monday afternoon, discharged from the hospital Tuesday afternoon, & back at work 80% Wednesday morning!

I tell people that I have a prescription that says I must workout in order to live.  I used to use the excuse that I didn’t have time in the day to workout due to appointments & other after work things I was involved in.  The way to get around this is to set an appointment for yourself (workout at O2 Fitness, walk on the beach, run/walk, etc).  Do something that isn’t work related, yet gets you out of the desk chair. Most of us take really good care of our cars (regular oil changes, tire rotations, etc), but take our bodies for granted.  It’s a normal thing though.

I’ve dropped my body fat 10% since the first of January & lost about 8 pounds so far this year. My biggest problem has always been the belly fat, but it’s slowly shrinking.  There’s a six pack under there somewhere! I am extremely active in our local Heart Walk helping them raise funds for heart research & public awareness of heart disease & stroke. Don’t get me wrong, cancer researching is also extremely important & I support that as well.  However, heart disease continues to be the #1 killer of Americans today (especially women) killing more Americans than the top 3 cancers added together.  Heart disease is an invisible killer.  You can’t see it & most people don’t even know they have heart problems.

I get on my workout soapbox whenever I can in hopes to save someone else’s life.  Life is SO precious…We need to take care of our bodies!

Please keep up the good work.  You won’t see instant results, but over time, if you keep up with your workouts & healthy eating, you will be a totally new person…more toned & feeling great!   I am excited that you are taking a proactive approach by working out & eating healthy.  Have a heart healthy day!

Many thanks,
Robert

I’ve been working my butt off. We all know this.

On Monday we did a full updated measurement and I’ve lost 2 inches in my chest and 1 inch in my hips – and 1% body fat so far. Delaney said this is a great start, I say its not quite enough.

This past weekend was my birthday weekend and I definitely didn’t make fantastic decisions… I mean, why does that new place Draft have to have a $20 unlimited draft beer deal? And why does Irregardless have an amazing mussel and mushroom risotto? Of course that killed my diet, but hey – it was my birthday. And now I’m a quarter century old.

I think my biggest issue isn’t always with eating, but enjoying social time with my friends and family…. which leads me to drink adult beverages. I definitely didn’t pick a good time of the year to do this challenge, but if its going to become part of my life, I have to accept that social events will come up and I will have to avoid temptations, or at least cut back and make SMARTER decisions. Since Valentines day, my birthday, a few weddings and a trip to Charleston have all been jam packed into 2-3 months, its hard to stay focused, especially when I’m around people that don’t have to worry about what they eat or drink. I’m sure a lot of people have the same issue.

Anywho – After my birthday weekend I was tired. Dead tired. On Monday I felt like I could barely keep my eyes open. It was probably some mix of not being on my new diet for a few days and not getting enough sleep with daylight savings (that one hour really does throw you off!)… but I worked out anyways. I texted Delaney telling her that I was whiney and tired… her response “I’m really looking forward to our session tonight.” – she left me no room for cancelling after that!

So we worked out – I survived. And I survived the Inner Strength class last night with Chris Mitchell as the sub – man is she a tough one, but an amazing instructor! My legs are killing me today from lunges and squats that we did… over and over and over again…

We have a new outdoor GroupX program starting @ O2 Fitness in two weeks called Shape Up Downtown (starts 3/26) so I am excited to get OUTSIDE and workout! I’m saving the BodyCombat class I keep telling myself I’m going to try for this.

BUT – I THINK ITS TIME TO KICK IT UP A NOTCH! I’ve been on a very strict diet for the last 3 days, even more so than before. I am cutting out lots of bad carbs, adding more protein, veggies, drinking crazy amounts of water….  You get the drill. I’ve discovered two of my favorite Custom Fit Meals this week too – the BBQ chicken and the Honey Mustard chicken. Both have been my favs so far.

Lets see if I can’t lose another 3 pounds this week!

As a Membership Consultant at O2 Fitness I’m in contact with many of the members who join. Every person who steps into this gym has a goal they want to achieve. Whether its getting in shape, losing weight, building or muscle or just feeling better about themselves, every single member is working towards something that will ultimately make him or her feel better physically, mentally, or both.

Throughout our lives, there has always been something that scares us from achieving our goals – whether it be commitment and/or accountability. As Confucius said “It doesn’t matter how slow you go, as long as you do not stop.”  Be committed to yourself, and make your goal a life resolution! You have nothing to lose, and everything to gain.

Here at O2 Fitness we have the perfect way to help you get on track, and stay on track – the O2 Member Portal. It takes about 2 minutes to get you completely set up, and it will change the way you view your workout routines and help you achieve your goals.

Member Portal features:

• O2 account management
• Food tracking / journaling
• Food photo logging
• Exercise tracking
• Tracking runs and calories on a map
• Track weight (or anything else you wish to track over time)
• View your fitness evaluations prepared by O2 staff
• Great Fitness Articles
• Goal setting tools
• Online bookings & class schedules (coming soon!)

So get with an O2 Personal Trainer or staff member who can show you how to use this amazing tool that we offer to all of our members free of charge! Use this as a good opportunity to take advantage of your 2 free sessions with a personal trainer, too. They will write you up a cardio-plan, go over your goals and help you get started.

Lastly, remember we are all here to see you succeed. If you have questions, don’t be afraid to ask!

]]> http://o2fitnessclubs.com/blog/get-on-track%e2%80%a6stay-on-track-o2s-member-portal-2062.html/feed 0 http://o2fitnessclubs.com/blog/cardio-intervals-2052.html http://o2fitnessclubs.com/blog/cardio-intervals-2052.html#comments Mon, 12 Mar 2012 17:54:22 +0000 O2 Fitness Admin http://o2fitnessclubs.com/blog/?p=2052 Written by Drew Schultz, Personal Trainer @ O2 Fitness Falls/540

Cardiovascular exercise is extremely important- not just for cosmetic fat-burning, but more importantly, for heart health. One way to boost your performance and results is by using cardio intervals.

Have you ever come in for cardio and said to yourself, “Well, I guess I’ll hop on the elliptical for 30 minutes at level 5″. Fill in the numbers with your own- most people do something like this, and find that their progress stagnates. There are so many variables that you can use to your advantage, but lets go over a few:

Change your heart rate. Its important to know your target heart rate. A basic way is to take the number 220 and subtract your age. This number is your estimated maximum heart rate. 65%-85% of this number is your target heart rate. You want to stay in this range to be assurred of burning fat, and challenging your heart to perform more efficiently for long term cardiovascular health. If you are maintaining a steady heart rate throughout your workout, try spiking it to the 85% or even 90% for short bouts- then bring it back down. We will now talk about how to do this.

Change your level. A simple way to introduce yourself to a cardio interval is to hop on the upright bike. If you are relatively new to exercise, spin at 95-100 rpms at level 5 for one minute, then double your level to 10. Maintain 95-100 rpms for one minute. Alternate this for three times, equalling six minutes. You will start to breathe heavier, sweat, feel exertion. This is also a time to use the “talk test”- you will find it difficult to speak, a sure confirmation that you are in your target heart rate range.

Change your exercises. Once you have been exercising for a few weeks, try different cardio machines. The bike scenario is great to start with; if you’ve been at the club for some time, try the same thing on the elliptical, treadmill, arc trainer, etc. The levels will be different, and you have mph and inclines on the treadmill. Your level of experience and endurance will determine which level/resistance you start with, and what you raise it too in order to increase your heart rate.

Contact O2 Fitness today to get your cardio/fat burn jump started with an individually tailored cardio interval program!

Emotionally, not a great week. I’ve still been strong on my diet and workout plan, but I’m working out 4-5 days a week, eating 1400 healthy calories a day, and I’ve still only lost between 3-4 pounds total. 5 weeks, 3-4 pounds. I’m going back and reading through my food diary (which I now have one on paper, one on my phone and one on my computer so I never miss a single thing I put in my mouth) – and I can’t figure out where I am going wrong.

I’m frustrated.

My husband has lost 8 in the last two weeks. He’s not even working out. Looks like his periodic Custom Fit Meals and daily Visalus shakes are working amazingly for him. Men.

And on top of it all, it’s my 25th birthday tomorrow and this weekend is going to be very hard for me with dinners and lunches that my friends and family has planned for me. I have to stay strong, I know it, but it’s so easy to give into the temptation when I’m not seeing the results that I want…Yet, I hope.

I know these ‘results’ are coming. My body is changing, and I can feel it, I just can’t see it on the scale, and for some reason until I see it on the scale I’m not going to believe that anything is truly changing.

Delaney has me doing crazy workouts this week too. I think Wednesday’s personal training session was the hardest yet. We went outside in the parking lot and she made me run lap after lap after lap while doing strength training in between. Ouch. I’m not proud of the names I called her Wednesday night – sorry Delaney!

Inner Strength is still an amazing class and I am really enjoying taking it every week. I promised a coworker I would try BodyCombat soon too – so maybe this coming week will be the time I give it a shot!

Has anyone else had this same problem?

Face the facts; it’s the beginning of March, and we are almost a quarter done with 2012. I am sure by now, you have set your workout routines to a consistent 5 days a week, eaten healthy, consistent daily meals, and lost that 20-er so pounds you gained over the Holidays?

Well, in a perfect world that might be the case, but none of us are perfect, and this world is far from that ideology. However, by consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year. Go a step further, downsizing by 500 calories a day and start with eating 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss. You won’t see dramatic changes immediately, but small tweaks like these can, and will, pay off over time. Here are 6 small solutions to help cut calories that count, even by as little as 200 or less, but will have a greater impact on your well-being!

1. Share your entrees. Every time I go out to eat with friends, I always order a salad, and split the entrée. You will not only consume fewer calories, but you will also walk out of the restaurant with some extra change! Choose items that have a good source of protein with a vegetable option as its side item.
2. Pack your snacks for work. Pick up items at the grocery store that have 250-300 calories or less in bulk and take them to work. By simply packing some fruit, almonds, or protein bars, you can help boost your metabolism and stay less hungry throughout the day.
3. Limit coffee/caffeine calories. A 16-ounce Starbucks Caffè Mocha with whole milk, for instance, packs 400 calories—ouch! Always opt for low-fat milk, or skim milk for lightening up that coffee flavor. I personally prefer green tea with 1 tablespoon of raw sugar, for that small boost of energy over coffee.
4. Walk and talk. Got a friend you haven’t chatted with in a while? Take the phone and go for a walk. You would be surprised how much time goes by when you are chatting away, while exercising. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
5. Sleep well, lose more. By getting a good night’s sleep, you will stay more productive throughout the next day. More production leads to more energy and more calories burned! An average of 7-8 hours is recommended each night, so make an effort to consistently go to bed at the same time.
6. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals. This makes your accomplishments and aspirations a matter of public record.

I guess this is my fourth week. Wow. I’m 1/3 of the way through my challenge, but I’m starting to feel like it’s less of a “challenge” and more of a way to train myself into getting in the habit of living a healthier lifestyle.

Eating healthy is natural now. I’m not craving my usual Saturday morning Bojangles chicken biscuit…not saying that I don’t WANT one, but I’m just not eating them because why ruin everything I did all week for one guilty pleasure? It’s just not worth it to me.

I didn’t work out last night and I can’t believe I’m saying this, but I felt kinda guilty. I ended up doing a few minutes of abs before bed. I needed the day off to let my body rest because boy was I tired after 2 PT sessions and an Inner Strength class. I slept like a baby last night instead of my usual tossing and turning. I’ve been sleeping better overall, and waking up earlier… for those of you that know me well, I got to work on time two days in a row! I couldn’t believe it. And I even did 20 jumping jacks this morning.

Aside from feeling better, my clothes are fitting better. I have only lost 3 pounds, but after talking to quite a few people, we are thinking that I have been gaining some muscle weight and losing inches. I hope so!

I do need to measure again and see for sure. I started keeping a food journal so I could make sure that I was eating healthy, and my diet seems to be pretty on point…If you want to start keeping a food journal, try this one out – its purse size for the ladies and already has spaces for Breakfast, Lunch, Dinner and snacks! Its only $8 on Amazon, so give it a shot.

I’m still staying strong with the Visalus shakes for breakfast and the Custom Fit Meals for lunch. I’ve even been doing some of the Custom Fit Meals for dinner too on nights where I don’t have time to cook. Ben has had a few of them and likes them too, as long as he adds a bit of hot sauce to spice it up… and he LOVES the protein bars. I think everyone who has ever tried one of those loves them.

Working out with Delaney is becoming more of a routine and I am not DYING by the end of it. I do notice that I’m not whining quite as much, which I am sure she appreciates! I am working out today at 12:30 because I have to pick Ben up from the airport this evening – see life gets in the way, but I am not letting it keep from me from not working out – I just rescheduled – it’s not as convenient, but I can manage it! I am making sure that I am getting in at least 4 workouts a week and will hopefully be up to 5 by next week. Its time I stop avoiding cardio equipment.

BUT on Monday I did 15 minutes on the Cybex Arc Trainer @ Seaboard after my PT session. It was low impact and even had a fan, a freaking FAN on it! Awesome. I’d have to say it was my favorite piece of cardio I’ve ever worked out on. O2 has them at Brennan, Falconbridge and Seaboard and in case you were wondering, here is what they look like, and no, that’s not me in the picture…yet.

Speaking of pictures, Delaney took a before picture last week, I looked like a hot mess, but I promise I will share it with my after picture in another 2 months, as long as my after is more ‘hot’ than ‘hot mess’.

-Shanna-

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person’s mental and emotional health.

Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

• arthritis

• diabetes

• osteoporosis

• obesity

• back pain

• depression

Arthritis Relief

Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications. Similar effects of strength training have been seen in patients with rheumatoid arthritis.

Restoration of Balance and Reduction of Falls

As people age, poor balance and flexibility contribute to falls and broken bones. These fractures can result in significant disability and, in some cases, fatal complications. Strengthening exercises, when done properly and through the full range of motion, increase a person’’s flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

Strengthening of Bone

Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.

Proper Weight Maintenance

Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

Improved Glucose Control

More than 14 million Americans have type II diabetes—a staggering three-hundred percent increase over the past forty years—and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.

Healthy State of Mind

Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

Sleep Improvement

People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

Healthy Heart Tissue

Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program. This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.

Research and Background About Strength Training

Scientific research has shown that exercise can slow the physiological aging clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density. One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.

It’s official. I have broken a new record. I worked out 3 days in a row this week – M/T/W. I have never in my life worked out 3 days in a row – and guess what? I can move! I have been so sore the last few weeks from my workouts with Delaney, but I think my body is finally starting to adjust and I can 100% say that although the work outs are tough, they are getting a little bit easier everyday.

Monday’s workout was probably the hardest yet for me – Delaney made me do sprints on the treadmill. For any of you that know me, I am not a runner. I never have been, probably never will be – I hated it. Curse words were flying around in-between the 20 second 8mph sprinting intervals. The guy on the treadmill next to me must have thought I was super classy & lady-like.

My back was hurting so bad the next day that I felt like a grandma walking around – a cane really would have come in handy… BUT I had promised our Regional Group Fitness Manager and amazing supporter of my challenge, Chelsea Dale, that I would take her Inner Strength class at Seaboard on Tuesday night. Two other coworkers, Rainey and Courtney took it with me. This was my 2nd group fitness class ever.

Inner Strength is a stretching/yoga/core/cardio/balance/pilates class – truly a total body workout. Shoes are optional, so we all took off our shoes & socks, got a mat and a bar (without weights) and did solid work for 45 minutes. Chelsea was fantastic because she really caters to all levels. For each move she provides a level 1, level 2 and level 3. I stuck to the level 1’s and level 2’s (honestly, mostly level 1’s) during the class, but I sure did feel the workout. I would really recommend it for someone who is starting to work out or wants to try out a group fitness class – Chelsea will be there to help you – its not too fast paced and with the different “expertise” levels, you are sure to find your comfort zone.

Delany said that last night was by far my best workout yet. It was gorgeous outside so we hit the pavement and worked out together outdoors – although she is clearly in better shape than I am, I really enjoyed working out with her by my side – it kept me going at a faster pace than I would have done on my own. We ran probably about a 1/2 mile, maybe a bit more, which is no easy task for someone that doesn’t run – ever. She found some steps and we ran up and down them, lifted bricks, did sprints, suicides and jumping jacks – it was a hard and intense workout – my face looked like a tomato after. But I survived.

I got home and surprisingly had a ton of energy – I cooked dinner (awesome healthy recipe for homemade chicken tacos below), cleaned, hung out with the hubby and didn’t even have the urge to snack on anything after dinner like I normally do. Now that I’ve been consistent with the Visalus shakes for breakfast (my oh my, the Chocolate flavor pack is delish) and the Custom Fit Meals for lunch, I have been able to control my portions and am starting to get fuller faster now that my body is adjusting.

Speaking of Custom Fit – I wanted to talk about my experience with them so far – these meals are good. They really are. I wouldn’t eat them if they weren’t. You just place the order, pick them up at your gym 2 times a week, and heat & eat! They are giving out a free go-to meal to members throughout the rest of the month and the beginning of March, so keep an eye out for your club’s day if it hasn’t already happened yet and take advantage of it – it’s FREE!!!! Let me know how you like them. Oh and DON’T miss out on the protein bars – they are fantastic, I eat one about an hour before every workout.

So as I said at the beginning of my challenge, I have been cooking dinner for myself and the hubby. We cleaned out our pantry and fridge of all the junk and have been focusing on doing a lean protein and veggies for dinner. There are so many creative options out there that are healthy that will keep you happy and excited while on a diet… here is one that I came up with last night (keep in mind that I cook without measuring so these are estimates!):

Spiced Chicken Tacos:

• 2 chicken breasts, cut into small cubes
• 1/2 tablespoon extra virgin olive oil
• pinch of salt/pepper
• teaspoon garlic powder
• teaspoon cumin
• 1 1/2 teaspoons chili powder
• 2 teaspoons cajun seasoning (or paprika)
• shredded lettuce – I used romaine because I grow it in my backyard
• diced tomatoes – I LOVE Trader Joe’s baby heirloom tomatoes – they pack a TON of   flavor when most tomatoes don’t during the winter
• 1 ripe avocado, sliced
• thinly sliced red onions
• 1 diced jalapeno (optional)
• fresh cilantro
• low fat shredded cheese – I use the Mexican blend
• low fat sour cream (optional)
• small whole wheat tortillas – I use Trader Joe’s Low Carb Whole Wheat Tortillas (only 45 calories each!)

Cook the diced chicken in a sautee pan with the olive oil until browned. Add the spice mixture and allow the chicken to continue to cook until cooked all the way through. Prepare the remaining fresh ingredients. Once the chicken is done, remove from heat and (optional) put the tortillas in the oven for a minute or two to warm up.

Take a tortilla and put a few spoonfuls of chicken, sprinkle a itty bitty amount of the cheese (just for a little flavor), layer the diced jalapeno, fresh avocado, red onions, tomatoes, cilantro and lettuce and finish off with a small dollop of low fat sour cream (also optional). I am pretty much obsessed with sour cream so using a small dollop is A HUGE sacrifice for me. ((PS: this picture is of Ben’s tacos, not mine. He used more sour cream & cheese than I did and he added hot sauce! He’s still trying to commit to this diet))

I ate two and hubby ate three. So this recipe makes 5 total, probably 6 if you spaced out the chicken more. It was plenty for both of us and filled us up for the rest of the night! I think the key to enjoying healthy food is taking advantage of spices and herbs wherever you can! This meal did not lack any flavor!

And to end. I’ve lost 2 pounds total – not a lot, I know. Pretty discouraging in fact, BUT my clothes are fitting so much better, so I know I have been losing inches but gaining muscle weight. Some of my friends have been doing the Visalus shakes and have lost 4-5 pounds already, but they aren’t working out. I hope that by working out and doing all this other stuff that I will be able to keep off the weight easier down the line rather than if I was just dieting.

I’m taking the day off from working out, but will be back to the grind tomorrow with Delaney! Thank you all for your WONDERFUL support and words of advice and encouragement – they are really helping, so KEEP THEM COMING!  skane@o2fitnessclubs.com

-Shanna-

Our staff at O2 Fitness is always looking for ways to keep your experience at the club fresh, challenging, and fun.  So in the coming months we will be rolling out ViPR training!

ViPR – Vitality, Performance, and Reconditioning is a training program built around use of a hollow rubber tube.  Virtually indestructible, this tool is designed to provide an effective, whole-body workout.  ViPR can be lifted, dragged, thrown, stepped on – pretty much any movement you can think of – to build muscle and burn calories through strength and movement.

Used by the NFL, NHL, UFC and many other professional sports organizations, ViPR training is emerging as the premier way to keep your workout fun, effective, and intense.

At the Seaboard Station club a group of O2 Fitness personal trainers got a taste of what a ViPR workout is like and let me tell you, it was an intense but fun workout.  After about 45 minutes of training there were a bunch of tired and sore trainers that were excited about bringing this workout to our members.

So in the coming months if you see a strange rubber tube with handles in your club, get excited for your next fitness challenge – ViPR!

*ViPR is currently available at O2 Seaboard, Cary and Falconbridge – stop by for a ViPr workout and let us know how you like it!

]]> http://o2fitnessclubs.com/blog/vipr-is-here-1975.html/feed 0 http://o2fitnessclubs.com/blog/shannas-skinny-it-up-challenge-week-2-1969.html http://o2fitnessclubs.com/blog/shannas-skinny-it-up-challenge-week-2-1969.html#comments Fri, 17 Feb 2012 16:28:09 +0000 O2 Fitness Admin http://o2fitnessclubs.com/blog/?p=1969

Week 2.

Its officially been 12 days since I’ve started my Skinny It Up 90 Day Challenge. And woah has it been a challenge. My intentions have been good, but I haven’t been able to overcome all of my urges quite yet.

My husband and I got very sick this past weekend with a cold and I tried so hard to cook healthy as much as I could while we were stuck at home, but we broke down Saturday night and ate at Olive Garden (not my first choice of restaurant to break a diet at, but it was close and convenient and we were hungry/sick/tired so I wasn’t complaining – plus they have awesome breadsticks, right?!)

That same day I found out that a close friend of mine passed away. Since then my schedule has been full of old friends and funeral services, and that got me off track too as we wanted to catch up over dinners. I have been trying my very best to order healthy options at these dinners (and Valentine’s Day dinner too – although I did resist the V-day chocolate chow down!), but the temptations are so great… I’ve been TRYING to stick to salads as much as possible when eating out – but come on, who am I kidding? We can’t live off of salads and feel satisfied.

I wish I were able to sit here and tell you guys that I’ve lost 10 pounds already, but I haven’t. It’s a marathon, not a sprint, and I’m pretty much the tortoise right now.

All week I have been doing a Visalus shake for breakfast, as I said last week, they are really good and definitely fill me up until lunch. I am drinking one right now in fact. I’m really happy that I started those because it makes the mornings a lot easier for me.

And for those of you who have been wondering about Custom Fit Meals, you are in for a treat. I have been eating one a day for lunch all week. My favorite so far has been the Chicken Carbonara with Spaghetti Squash instead of pasta, it was really good, and I couldn’t get enough of it! Thank goodness they are pre-portioned….

O2 is having sample parties for Visalus and Custom Fit all this month and next, so when its your clubs turn, do me a favor and just give it a try (That’s my one Marketing Director pitch, I promise).

As far as working out, this has been my biggest challenge because I am so out of shape, but Delaney has been amazing each time I have worked out with her. She pushes me really hard and doesn’t let me stop, but she knows my goals and understands where I want to be short term, and long term. Our workouts together are tough, they really are, I get frustrated because I want to stop and I don’t think I can finish a set, but somehow I always manage to finish. I’ve been pretty sore, but it feels good knowing that my body is feeling the benefits of the workout. Ben (hubby) has been helping me stretch every night so I can actually walk the next day. I try to do the same in the mornings when I wake up.

Delaney and I have done TRX – which is awesome, ViPR, and a ton of other workouts that I don’t know the names of – it is definitely always something new. I am working out with her again tonight and I am actually looking forward to it since I had to miss one of our sessions this week due to the funeral. I am ready to get back on track and starting losing this weight!

I know all of you can relate that sometimes it’s just hard to be healthy. Life truly does get in the way. BUT I’m more motivated than ever before now that I see the scale is stuck at a loss of 1.6 pounds and I feel that all my attempts have been wasted because I made a few mistakes, but someone once said, fake it til you make it and that’s where I’m at right now, I’ve got to fight the urges to resort back to my old diet and eating habits until the urges are no longer there…As long as I stay on track, I know this challenge will end up giving me great results in the end.

So since you have read this for two weeks, feel free to ask questions – show your support – give me writing tips – anything! Want me to write in depth more about something specific? Let me know! skane@o2fitnessclubs.com or right here on the blog/facebook!

Thanks for reading!

Shanna

Congrats to Megan B and Lindsay R – you have both won tickets to Les Miserables on 2/14! Correct Answer: $39.95!

Looking for something to do on Valentine’s Day that will really impress your date or significant other? Answer this question correctly by 2pm today for your chance to win TWO tickets to see Broadway Series South Les Miserables at Raleigh Memorial Auditorium on Tuesday February 14th at 7:30pm!

Part 1: How much does 1 week consisting of 5 regular size meals cost through Custom Fit Meals?

Part 2: Name the meal that sounds the best to you. (hint: there is no correct answer – they are all delicious!)

The first two O2 Fitness members to answer the question correctly and in full by 2pm on 2/10/12 will receive two tickets each for February 14th show of Les Miserables at 7:30pm. Tickets will be sent to their home club on Monday evening and will need to be picked up Tuesday.

Do you have a New Year’s Resolution? Well, if you’re like most Americans, you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously.

We live in a throw-away society and even our resolutions, I’m afraid, are not immune. However, especially for promises that include improving our health it’s in our best interest to not take them lightly.

So, what’s the secret to successful resolutions? While you can’t wave a magic wand and make your resolution come true, there are some easy steps to take to make it easier to fulfill your promise to yourself.

5 Tips For Keeping Your New Year’s Resolution

1. Choose an obtainable goal. Resolving to look like a supermodel is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.
2. Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you’ve made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.
3. Create a game plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed as well.
4. Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn’t backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.
5. Don’t go at it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional or personal trainer. Don’t feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves peoples success rate.

]]> http://o2fitnessclubs.com/blog/tips-for-keeping-your-new-years-resolution-tips-for-keeping-your-new-years-resolution-1959.html/feed 0 http://o2fitnessclubs.com/blog/shannas-skinny-it-up-challenge-1928.html http://o2fitnessclubs.com/blog/shannas-skinny-it-up-challenge-1928.html#comments Tue, 07 Feb 2012 17:18:04 +0000 O2 Fitness Admin http://o2fitnessclubs.com/blog/?p=1928

You clicked on this blog probably thinking, who is Shanna and what is the Challenge she’s doing?

Well, hi! I’m Shanna Kane and I’ve been the Director of Marketing for O2 Fitness since 2009. I’m the face behind all of O2’s Facebook/Twitter posts, the one that writes our TV and Radio commercials, and best of all, the one that makes all those lovely posters that give you something to look at while you exercise in our fabulous clubs!

After graduating from college (GO HEELS!), getting married and starting my career – all in just the last 3 years – living life has gotten in the way of me taking the time every week to exercise. Some of you may wonder, why haven’t you been working out at the club you work for? Well, I wish I had a simple answer, but having grown up with no care in the world about my weight since I was one of those eatwhateveryouwantandnevergainapound-ers, I never had the self-discipline or drive to exercise. I never thought I would gain weight.

Then my pants started getting tight. Then my new pants started getting tight. Then those pants got tight. You get where I’m going with this.

34 pounds later, and I am finally putting this to an end. I am giving in to the fitness lifestyle that I am surrounded by day to day…. I am going to finally drink the “kool-aid” as my boss likes to call it. I see all of our members go through these fantastic transformations. I want to be one of those people. Sounds easy, right? It’s probably not going to be, but I’m going to give it my all.

We can look at this as O2’s version of MTV’s Made - I want to be fit. and happy. and healthy.

So here’s where I am going with this… For the next 3 months/12 weeks/90 days, I am going to track my eating, my exercising and write weekly blogs about it to share my experience and hopefully help many of you get on track as well by proving real results! O2 Fitness has so many tools that will help me lose this weight, and I plan on taking advantage of all of them.

My plan:

• 3 personal training sessions/week with Certified Personal Trainer, Jennifer Delaney, at O2 Fitness Seaboard (36 sessions in total)
• 1 Visalus shake a day for breakfast
• Visalus daily vitamins
• 1 Custom Fit Meal a day for lunch
• and because I love to cook, I’ll be making dinner for myself (and the hubby, Ben)- although if you want to do the challenge with me, feel free to substitute in 1 extra Visalus shake a day or one extra Custom Fit Meal
  

My goal:

• Lose 20 pounds in 90 days
• Get in the habit of exercising regularly
• Wear smaller jeans
• Try 1-2 new Group Fitness Classes per month
• Get my eating habits on track – cutting out processed foods and junk!

I started yesterday with the exercising with my temporary Personal Trainer, Bobby Hall. It was hard, don’t get me wrong, but I feel great today and woke up with that “it feels good to be sore” feeling. I did a mile on the elliptical and we did some ViPR workouts, which is a 12lb rubber rube that is pretty awesome and you can do a whole ton of workouts with it. I did get pretty dizzy at one point and had to sit down, but Bobby helped me through it, let me take a break and then we got started again. I was whining a lot, but he got me to do it so that’s all that matters I am excited about my next workout and hope that it is a bit easier for me every time I step into the gym.

The last two mornings I have had a Visalus shake mixed with water and banana on the side. These shakes are pretty delicious by the way and definitely hold me over until lunch, where I do feel myself eating less than usual. Next week, I will be starting the with Custom Fit Meals – it takes a week to get your first round of meals, so I will be bringing my lunch all this week and cooking dinners at home – following healthy recipes that I will share too! I have already lost 1.5 pounds after dieting for the last week and a half – everyone has to start somewhere!

So wish me luck – and we all know the new O2 motto – Change Starts Here – and this time, it really does! Feel free to ask any questions, chime in, show your support/love, anything! Don’t want to post on the blog? Email me at skane@o2fitnessclubs.com

Written by: Tiffany Hinesley, Personal Trainer @ O2 Fitness Chatham

Oatmeal is a great way to start your mornings. It is filling and full of fiber, but eating just plain oatmeal everyday can be monotonous. Here are two of my favorite ways to jazz up your everyday oats.

I normally pre-make my oatmeal the night before by putting the oats and almond milk in a bowl and leaving it in the fridge overnight. I then add the toppings in the morning.

Dark Chocolate Peanut Butter Banana Oats:

• 1/2 cup oats
• 1/2 cup almond milk (unsweetened)
• 1 banana sliced
• 1 tablespoon of dark chocolate peanut butter

Apple Pie Oats:

• 1/2 cup oats
• 1/2 cup almond milk
• 1 apple cut into bit size pieces
• 1 teaspoon apple pie spice
• 1 tablespoon honey

Have You Danced Today?  Easing into the dance fitness craze with Sh’Bam and Zumba at O2 Fitness

Its no secret that dance has gained extensive popularity in the past decade, as evident by popular series such as Dancing With the Stars, and So You Think You Can Dance.  The fitness industry has responded in turn with dance fitness classes being, often, the most packed classes in clubs across the nation.  The Amercian College of Sports Medicine (ACSM) has even named dance fitness classes in their top ten trends for 2012.

Dance has always been a backbone of the group fitness industry and dance fitness classes were around long before they so widely popular.  Jazzercise was one of the first programs to hit the mainstream market and was actually developed in 1969.  Since then, most fitness clubs have always offered some form of dance fitness from hip-hop classes to dance step.

SO why the growing popularity now?  With less time and more stress in most people’s lives, gym-goers need a way to have fun, burn calories and stay healthy at the same time, without the seriousness of a dance studio atmosphere.  The two most popular dance fitness programs O2 Fitness offers are easy to follow and appropriate for any fitness level.

Sh’Bam debuted in early 2011 as Les Mills’ answer to the dance fitness class appropriate for anyone.  Sh’Bam boasts an average of 506 calories burned each class and there is no shortage of fun in the process!  The moves are simple, with most songs consisting of two primary combinations or movements that repeat during throughout the song.  Each class blasts those calories off in only 45 minutes and consists of 12 different songs, ranging from current hits, to latin selections, to 80s and 90s hits and remixes.

What can Sh’Bam do for you?  Simple.  Fun aside, it is a serious cardio workout.  By taking participants through alternating periods of work and rest, the workout does challenge the cardiovascular system, resulting in a leaner body composition, reduced blood pressure, decreased total cholesterol, and improved overall heart function, among many other benefits.  It also helps to improve coordination and agility by moving participants in various directions and through different dance steps.  Finally, especially important for women, Sh’Bam helps to build bone density.

Zumba is another program designed to burn calories and shape and tone the body while giving participants an hour of fun.  Zumba’s slogan, “Ditch the workout, join the party,” most effectively describes its creator’s goal to this latin-inspired dance workout.  Developed in 2001by Alberto “Beto” Perez, Zumba classes are now offered in clubs, studios and even basements and parking lots all over the country.  Like Sh’Bam, the moves are easy to follow and repetitive in each song, so participants learn quickly and can easily get their heart rates up for a great workout.

No Zumba class is the same!  Each instructor brings the basic, easy to follow steps into their classes, but no two classes are alike.  Each instructor varies the music selection and pattern of movements per class and can even use Zumba basic training with their own music selection versus the traditional latin mixes.

So, which is better?  They are both so awesome, good luck deciding which one to try first!  And if you’ve already been to one, then consider yourself trendy in the fitness world for 2012.

References:

American College of Sports Medicine.  (2011, October 17).  Survey Predicts Top 20 Fitness Trends for 2012.  Retrieved November 14, 2011.  www.acsm.org

http://www.lesmills.com/southeast/shbam/shbam-group-fitness-class.aspx

Les Mills International.  (2011).  The Exercise Science Behind Sh’Bam.  Sh’Bam Program Manual.  (pp. 14-15). www.zumba.com

]]> http://o2fitnessclubs.com/blog/just-dance-1918.html/feed 0 http://o2fitnessclubs.com/blog/flexibility-1910.html http://o2fitnessclubs.com/blog/flexibility-1910.html#comments Fri, 20 Jan 2012 17:24:36 +0000 O2 Fitness Admin http://o2fitnessclubs.com/blog/?p=1910 Written by Brian Kenney, General Manager @ O2 Fitness Wilmington

Why is it important to be flexible? Many people think of flexibility as something that results from a sport or exercise routine. But flexibility is an important part of everyday life.

Flexibility improves strength and overall good health. When you get more flexible, you’ll find that you have a greater range of motion, that you are able to perform tasks with greater ease, and you’ll suffer fewer injuries.

Best of all, flexibility can add a great deal to your success in sports. If you are an avid golfer, swimmer, love to play basketball, baseball, or volleyball, you’ll be amazed at how your performance changes when you focus your efforts to get more flexible.

You can improve your flexibility by adding a static and dynamic flexibility exercises to your daily routine. Static flexibility exercises are slow, constant stretching of muscles, held for at least 30 seconds. Some examples of static flexibility exercises include calf stretches and hamstring stretches. Static stretches can also incorporate isometric and PNF stretching techniques to considerably increase their effectiveness.

Dynamic flexibility exercises use muscle movement to increase your range of motion. Typically these exercises – examples include leg and arm swings, side bends, toe touches – are initially performed at low to moderate speeds, with a controlled motion. Gradually, over time you will be able to increase your range of movement, extend further, and increase speed.

Both static and dynamic flexibility exercises work at lengthening the connective tissues that surround your muscles. This lengthening of the tissues provides an increase in your ability to extend your arms or legs in a natural movement. This movement is termed your range of motion. As you improve your flexibility, you’ll find that it becomes easier to move your joints – knees, shoulders, elbows, etc. You’ll also be able to move these joints to a greater length or extend them further.

When you make an effort to get more flexible, you’ll notice improvements in your everyday life and in your sports. You’ll be able to swim faster, throw balls further, have a greater controlled and stronger golf swing. Increased flexibility will pay off even if you aren’t active in sports. As you work to get more flexible, you’ll notice common household tasks, such as vacuuming, yard work, and lifting, all become easier to do. You’ll notice that your overall strength and endurance has increased.

As you work to get more flexible, you’ll suffer fewer injuries, your posture will improve and your muscles won’t be as sore when you exert yourself or exercise. Flexibility pays off big – it’s not just for gymnasts.