Posts Tagged ‘fitness’
Tue / 01 / 24 / 12
Written by Casey Johnson, Group Fitness Manager, O2 Fitness Fuquay
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
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Tags: cardio, dance, dancing with the stars, fitness Categories: GroupX Classes
Fri / 01 / 20 / 12
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.
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Tags: exercise, fitness, flexibility, nc fitness clubs, stretching Categories: Fitness Tips
Wed / 01 / 04 / 12
Written by Drew Huffman, NC Personal Trainer @ O2 Fitness Wakefield
Everyone knows that the there’s no time like a new year to hit the “reset button” and focus on things you want to change, or accomplish and fitness goals are definitely at the top of this list! The only problem is that around 70% of these goals are never reached! Why is this? It’s not that people don’t truly want to make the change, so it has to come down to either motivation, or the lack of knowledge necessary to keep the results coming.
My suggestion to you is to take full advantage of any fitness services provided to you by your O2 Fitness Club, especially your free sessions with a certified personal trainer. It is a proven statistic that even ONE meeting with a NC personal trainer will increase your chance of success by more than 20%, even if you decide not to use their services on a regular basis (which is definitely the best way to help ensure results).
After meeting with an O2 Fitness personal trainer, you should be able to walk away with more specific and/or realistic goals, more methods and guidance to achieve them, and the confidence needed to keep making progress!
We are here for YOU! Take advantage of what’s in front of you, and don’t let this year be another try and fail situation!
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Tags: exercise, exercise goals, fitness, fitness goals, goals, nc fitness club, nc fitness clubs, nc personal trainer Categories: Fitness Tips
Tue / 12 / 20 / 11
Submitted by Casey Johnson, Group Fitness Manager, O2 Fitness Fuquay
Once the holidays are over its time for us all to get back into the swing of things and pick back up with our routine (and with our workouts)! Want to know what’s hot in the fitness world for 2012? Check out what the American College of Sports Medicine (ACSM) has to say are the top up and coming fitness trends. Will you be “fitness forward” this year?
1. Educated and experienced fitness professionals. Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through accredited programs.
2. Strength training. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete physical activity program for all physical activity levels, genders and ages. Bodypump is an excellent way to meet your strength training recommendation (and it also offers cardio benefits as well).
3. Fitness programs for older adults. As the baby boom generation ages into retirement, fitness professionals aim to keep older adults healthy and active.
4. Exercise and weight loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.
5. Children and obesity. With childhood obesity growing at an alarming rate, health and fitness professionals see the epidemic as an opportunity to create programs tailored to overweight and obese children. Solving the problem of childhood obesity will have an impact on the health care industry today and for years to come.
6. Personal training. More and more students are majoring in kinesiology, which indicates that students are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.
7. Core training. Distinct from strength training, core training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine. Several O2 Fitness locations carry classes specifically designed for core work, such as CXWorx and Inner Strength, to specifically target the core in a way you never thought possible!
8. Group personal training. In challenging economic times, many personal trainers are offering group training options. Training two or three people at once makes economic sense for both the trainer and the clients.
9. Dance Workouts. Whether it’s Zumba or Sh’Bam, dance workouts are all the rage when it comes to group fitness. Both programs promote all the benefits of a “regular” exercise class, but with twice the fun and a party atmosphere, you’ll hardly notice how hard you’re working.
10. Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.
References:
American College of Sports Medicine. (2011, October 17). Survey Predicts Top 20 Fitness Trends for
2012. Retrieved November 14, 2011. www.acsm.org
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Tags: 2012 fitness goals, children, elderly fitness, fitness, fitness for older adults, nc personal training, obesity, personal training Categories: Fitness Tips
Fri / 12 / 09 / 11
Column written by our fabulous Chris Mitchell in Wake Living Magazine!
Keep fit this season
Cooler months don’t mean wider waistlines
by Chris Mitchell, MSW
Just because it’s winter doesn’t mean we need to hibernate and gain weight. Here are some tips to keep your winter a healthy, active and happy one.
Don’t stop exercising outside just because it’s cold. It actually can be invigorating. Just be smart about the temperature, and layer up accordingly. Also make sure to cover up your head and hands, where most body heat escapes, and be careful of the roads after a freeze. My family and I love taking evening walks around our neighborhood around Christmas to see the beautiful holiday decorations. It’s good exercise, and it’s quite entertaining.
Head to the gym. Fitness clubs work hard this time of year to offer the best group exercise and fitness training opportunities available. January is a time when people are most motivated to exercise, and it’s also a time when fitness professionals try to bring the most fun and excitement available to keep people motivated beyond New Year’s resolution time.
Eat winter foods; they’re good for you. Root vegetables, citrus fruits, grapes, pomegranates, pecans and lettuce are plentiful this time of year. North Carolina Farm Fresh even offers a seasonal produce availability chart on its website at www.ncfarmfresh.com. This is a great time to make tasty, nutritious comfort foods like grilled vegetables, stews, soups and desserts (visit www.myrecipes.com for some wonderful, easy and healthy seasonal recipe ideas). Add a little spice with turmeric, ginger and cinnamon, which add flavor to winter foods and hot beverages like cider, tea, and broth.
Have some zinc handy. Recent studies have shown that when taken immediately after symptoms begin, zinc can help eliminate or reduce cold complaints. Aromatherapy also can help ease cold symptoms naturally. Just add a little eucalyptus and peppermint essential oil into a shower or bath, or spray some lavender or eucalyptus on your pillow before bed.
Get your vitamin D. Seasonal depression is more common this time of year, and additional vitamin D can help during winter’s shorter days. Take calcium supplements with vitamin D and magnesium for maximum effect, and make sure to get extra omegas through things like fish, walnuts, flax seeds, and supplements.
Chris Mitchell, MSW, is a certified fitness instructor and personal trainer at O2 Fitness, which has locations in Cary, Fuquay-Varina, Raleigh, and Chapel Hill. To learn more, visit www.o2fitnessclubs.com.
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Tags: exercise, fitness, group fitness exercise classes, healthy eating, north carolina farm fresh Categories: Fitness Tips
Wed / 11 / 23 / 11
Written by: Doug Haan, General Manager, O2 Fitness Seaboard
Thanksgiving is right around the corner, which means we’ll all face some unique challenges and opportunities when it comes to keeping up our healthy lifestyles. Maybe you’ll be traveling to visit relatives or you might be having them stay at your house. Either way, keeping up your normal exercise routine might be tough. Try some of these fun suggestions for staying fit!!!
1. Plan a Thanksgiving Day Event. Meet up with your friends, family and neighbors the morning of Thanksgiving and exercise together. You can start a tradition and play a game of football, baseball or any other sport. Good competition will always get you in the mood to work hard. You can also gather everyone up for a Thanksgiving Day run or walk around the neighborhood.
2. Run a 5k. There are lots of organizations that schedule 5k runs around Thanksgiving. They usually support a great cause and are also really good workouts. Running a 5k burns a huge amount of calories the day of the race in addition to all the training you do leading up to the big day.
3. Walk it Off. Don’t forget to have a post Thanksgiving Meal walk. You’ll probably be too heavy to run or do any other form of rigorous exercise. Walking will burn a few calories and let your mind unwind after being stuck inside all day long.
4. Make a Deal. Thanksgiving is one of those times you can’t always control yourself. You might think you’ll only eat a little but once all those dishes come out of the kitchen, more food is going to wind up in your plate than you had hoped for. To negate some of those calories, make a deal with yourself (you can include friends and family too). Tell yourself that for every serving over what is normal, you’ll run 1/2 a mile or 10 minutes. Get creative and make your own criteria but make sure you follow it. If you tell others about it, you’re more likely to stick with it.
5. Pre/Post Thanksgiving Workout. Since Thanksgiving is all about tradition, think about how the Pilgrims and Indians got around back in those days. There were no cars or busses. If they wanted to get somewhere, they’d walk or ride a horse. Since it isn’t realistic to walk (or ride your horse) to your Thanksgiving Dinner, simulate the walk by working out 30 minutes longer than normal on the Wednesday before Thanksgiving and 30 minutes longer on the Friday after.
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Tags: family, fitness, thanksgiving, travel, working out, workout ideas Categories: Fitness Tips
Fri / 10 / 28 / 11
Written by Gemma McFarland, GroupX Instructor, O2 Fitness Falconbridge
It’s October. The days are shorter. That early morning chill begins to bite, along with the sound of the 5:30 a.m. alarm clock. The holidays are on the horizon. With November and December quickly approaching, the ability to make it from your bed to the gym becomes more and more of a challenge. Holiday season aside, only 35% of U.S. adults over the age of 18 engage in regular leisure-time physical activity, according to the 2009 Center for Disease Control and Prevention National Health Interview Survey. So what gives? Where’s our motivation?
When I began my three-week intensive yoga training last summer, my teacher asked us all a seemingly simple question – “Why do you practice yoga?”
To my surprise, everyone who answered the question had a unique reason for their own practice that was completely unrelated to physical fitness:
“It helps me to stay present.”
“It helped me get over my addiction to drugs and alcohol.”
“The yoga mat is the only place where I feel I can be myself.”
“It gives me a sense of confidence and control over my life.”
“It helps me to pull myself together.”
While yoga is most often acknowledged for it’s positive effect on cardiovascular health, flexibility, and overall physical fitness, what keeps students coming back for more is not the promise of abs of steel (which is certainly a possibility), but rather the mental stability that comes with each retreat to the yoga mat. When it comes to physical fitness and diet, these students were some of the most committed individuals I’d ever encountered, and the impetus for their diligence was not vanity.
Perhaps there’s something to learn from this. It’s easy to skip a sweat session at the gym if you’re going because someone else thinks you “should.” It’s easy to become frustrated during a group fitness class because you’re not as flexible as you’re neighbor. It’s easy to get caught up in the needs of your family and friends, and sweep your fitness routine under the rug for a few months. It’s easy to lose motivation. But maybe, just maybe, if we set aside the reasons for exercise that are purely driven by physical appearance, we can begin to harness those that are driven by self awareness and mental well-being. In other words, do it for YOU!
5 Ways to Feel Fit for Yourself:
- Try the elliptical for a mood boost: Many studies have shown that those who exercise regularly feel a positive change in mood and lower their risk for depression. “Improved self-esteem is a key psychological benefit of regular physical activity,” according to an article on WebMD.com, “When you exercise, your body releases chemicals called endorphins.” In fact, the article goes on to state that these endorphins interact with the receptors in your brain, reducing your perception of pain and triggering a positive feeling in the body.
- Use yoga to stretch it out: Weekly yoga practice is an ideal compliment to a running and weight training routine. Take the hour-long class for yourself and actively forget your troubles for an added perk.
- Punch it out: BodyCombat can be a great way to relieve stress. Need a little push? Visualize a target before you punch (no one will know that you’re secretly punching your neighbors barking dog, or your boss).
- Reward yourself: Squeezed in a 5:30am jog? Good for you! Reward yourself with a cup of your favorite tea from a café or a new scented candle. Squeezed in a 5:30am jog every day for the past two weeks? Treat yourself to a new pair of running sneakers!
- Indulge in a guilty-pleasure playlist: Create a playlist on your iPod that’s exclusively yours, exclusively for the gym. Listen to anything you want*
*Note: All guilty-pleasure playlists must include Justin Beiber, Paula Abdul, and Hall & Oates.
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Tags: exercise, fitness, groupx instructor, health, motivation, O2 Fitness Categories: Fitness Tips GroupX Classes
Mon / 10 / 03 / 11
We are 19 days away from the Get Heeled 5K and we have so many awesome events leading up to the big weekend! We are thrilled with the way the local community has come out of the woodwork in support of the race! The more that get involved, the more exciting everything is!
Come help these amazing local business’s help hit their GetHeeled5k donation goals and fundraisers in October!
- October 1st – October 31st:
Join O2 Fitness for a variety of events – from Pink Parties (Group Fitness Classes featuring music by the artist PINK) to Make a Change – Bring Your Change (a spare change and donation drive at all O2 Fitness locations) and much more!
Smoothie King on Highway 54 in Durham is donating money to the GetHeeledk for every smoothie they sell with this coupon!
Please join the Pink Pacers and all of their friends and family at the West 49th Street Pub in the Woodcroft shopping center! http://www.west94stpub.com/
A big thank you to West 49th st. Pub for opening your doors on the day of October 13th for a full day of Get Heeled 5K fundraising! Stop by for lunch and dinner because of % of the sales will go directly to our race! That night we will have a guest Bartender serving you drinks. Don’t forget to tip him because it will all go back to making a difference in the lives of women recovering from Breast Cancer! Wear your pink and join in the fun! We can’t wait to see all of our supporters out that night to celebrate and awesome establishment and an awesome cause! Think Pink!
Are you in the Raleigh area of do you love to shop? If so, then stop by the Clothes Hound for a shopping night out! Clothes Hound is hosting a fundraising party for the Get Heeled 5k! Come party with us from 5-8 PM and shop! 20% of Proceeds go directly to Get Heeled! They will have light refreshments and the hottest fashions for Fall. Grab your friends and come shop for a fantastic cause!
Get Heeled Fundraising Party!
Clothes Hound – 8111 Creedmoor Rd Suite #149 – Raleigh, NC
The Shave2Heal team of Blue Cross Blue Sheild of North Carolina will be shaving their heads and making a difference in the lives of women affected by breast cancer! The GH5K team will be out there cheering these awesome men and women on as they put their hair on the line! We are so excited about partering with them this year and wish them luck! When you see them at the GH5K, please go up and give them a hug or shake their hands! They are awesome!
- October 19th, 20th, 21st:
- October 19th: GH5K Packet pick up will be held at O2 Fitness Brennan Station. Please come between 4 and 7 to get your loot!
- October 20th: GH5K Packet pick up will be held at the O2 Fitness Falconbridge location in Durham. Please come between 4 and 7 to get your loot!
- October 21st: GH5K Packet pick up will be held at Fleet Feet Sports Carrboro from 4-7! Come join us for a night of fun in their new store!
Today is the day! Join us at the Friday Center in Chapel Hill to kick off the GetHeeled5k at promptly 9am! If you haven’t registered yet, its not too late! And don’t forget – the party doesn’t stop when the race is over! We also have a 1 mile family walk, a kids zone with lots of activities, on stage shows, tons of vendors, free food and music!
If you have not registered for the GH5K by October 19th and would like to do so, you may do this on October 21st at Fleet Feet Sports Carrboro or the day of the race. Please note that the race prices will go up on these days.
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Tags: breast cancer, clothes hound, events, fitness, GetHeeled5k, NC, pink pacers, Raleigh, road running, running, smoothie king Categories: Member Events
Fri / 08 / 26 / 11
Written 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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Tags: benefits of flexibility, benefits of stretching, exercise, fitness, flexibility, stretching Categories: Fitness Tips
Thu / 08 / 25 / 11
Submitted by Stuart Yeatts, General Manager, O2 Fitness Express
How many meals should one eat through out the day to achieve maximum weight loss and overall health benefits? 3 large meals or 5-6 smaller meals? One of the most important keys to building muscle, losing body fat, and feeling energetic throughout the day is controlling your metabolism. Metabolism is the chemical process that the nutrients in your food go through once eaten. Eating smaller, more frequent meals is a sound nutritional strategy that can help you achieve your weight loss goals while increasing your metabolic rate.
Consuming five-six meals every three hours or so evenly throughout the day is much more efficient than eating only two meals equaling the same amount. But what if I am not hungry every three hours? We still need to eat. When we do not consistently feed our bodies, our bodies go into “panic” mode meaning it will hold on to stored body fat. This makes it harder for you to drop those unwanted pounds and tone and firm those trouble areas. So if we feed our bodies on a regular basis then there is no need for it to hold on to the body fat it reserved from “panic” mode.
Now no one is suggesting that you should force down six full course meals in a day. Common sense dictates that eating more often allows you to eat smaller meals; on the whole, your caloric consumption will have increased dramatically, but each meal will be small enough to simply satisfy, not stuff. For most people six meals a day is more practical when you consider prep time, work schedules, food costs and simple eating time.
In the end, increasing the number of meals you consume in a day will allow to manipulate the efficiency of your metabolism; it will give you more energy, allow you to concentrate better and give you more stamina for life. What it will also do, and this is important to the bodybuilder, is allow your body to run on complex carbohydrates, which take longer to process and provide better, longer lasting energy (providing you’ve made smart choices for those meals), leaving virtually all of your protein intake for muscle repair, and in turn enhancing your ability to gain lean muscle mass.
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Tags: fitness, health, healthy meals, meals, metabolism, muscle, muscles, nutrition, Nutrition Tips, weight loss Categories: Nutrition Tips
Wed / 07 / 27 / 11
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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Tags: exercise, exercise behavior, fitness, learning theories, physical fitness, psychology Categories: Fitness Tips
Mon / 07 / 25 / 11
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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Tags: circuit, circuit training, fitness, personal training, raleigh gym, raleigh gyms, training, workout Categories: Fitness Tips
Fri / 07 / 15 / 11
O2 Fitness Partners with Capital Area Soccer League to Promote Healthy Living in the Triangle
In an effort to provide the most resources to our NC fitness club members and continue our mission of promoting healthy living and fitness, we’ve now teamed up the Capital Area Soccer League (CASL). As a result of the partnership, O2 Fitness members have the opportunity to participate in free soccer clinics at the WRAL Soccer Center coached by CASL staff. Furthermore, our fitness instructors will host weekly fitness classes for both O2 Fitness and CASL members at the CASL Fitness Center located at WRAL Soccer Center.
Established in 1974, CASL provides instructional and competitive youth soccer opportunities and supports over 20,000 players, coaches, officials, parents, volunteers and supporters across the Triangle region. With over 800 teams, CASL is the largest non-profit soccer club in North Carolina and serves youth ages 4 to 18 years old.
Stayed tuned for more details on specific dates and times on CASL soccer clinics and fitness classes.
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Tags: CASL, fitness, gym cary, gym wilmington, healthy living, O2 Fitness, raleigh gym, raleigh gyms, soccer, triangle Categories: Club News
Mon / 07 / 11 / 11
Written by Doug Haan, General Manager @ O2 Fitness Seaboard
Who doesn’t want a new way to work their core? After all it is beach season! O2 Fitness Seaboard and Wilmington are proud to announce that we will be adding CX30 to its list of Group Exercise classes!!!
So what is CX30??
Based on cutting-edge scientific research, this program is the ultimate way to get a tight and toned core. With dynamic training that hones in on your abs, glutes, back, obliques and “slings” connecting the upper and lower body, this workout will leave you looking good and feeling strong.
Like all LES MILLS™ programs, CX30 classes will be refreshed every three months with new moves and new music.
What will CX30 do for you?
* Quick, efficient workout in 30 minutes
* Tough workout that challenges you mentally and physically
* Tightens and tones core muscles
* Improves functional strength for balance, mobility and injury prevention
* Understanding of how the core works and its importance to your physical health
* Motivates you to venture outside your comfort zone
A Typical CX30 Class:
Thirty minutes of Les Mills CX30™ is all you’ll need to give your core a challenging workout that features a mix of isolation exercises (like crunches or leg extensions) that target specific muscles and integrated moves that use two or more muscles groups together.
- WARMUP: Connects you with your core muscles and teaches you how to engage these muscles.
- CORE STRENGTH 1: Increases the challenge on your lower and upper abs, and begins activating your muscular slings.
- STANDING STRENGTH 1: Trains your glutes, abs and sling muscles in standing, and improves your awareness of how these muscles function in daily activities.
- STANDING STRENGTH 2: Increases the demands on your glutes, using squat and hip pulse moves.
- CORE STRENGTH 2: Trains your obliques in three patterns of movement – laying twists, side hovers and mountain climbers in a plank position. This is “superset” core training.
- CORE STRENGTH 3: Brings your focus to the back muscles to improve trunk extension.
Check our weekly GroupX schedule for class times!
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Tags: CX30, fitness, fitness class, Group Fitness, group fitness classes, Les Mills, raleigh gym Categories: GroupX Classes
Fri / 07 / 08 / 11
Last week we celebrated Membership Appreciation Week at all of our locations across the Triangle and in Wilmington. Throughout the week, members and their guests were treated to free food, massages and even had the opportunity to talk one-on-one with O2 Fitness personal training experts. Local vendors, ranging from boutique clothing and jewelry stores to nutrition advisors, also stopped by several of our locations and provided members with wellness information, special offers and free product samples.
Our newest location in downtown Raleigh’s Seaboard Station hosted a fitness competition where members were encouraged to push to their physical extreme. At our Brennan location, our O2 experts hosted two clinics for the club’s new TRX suspension training program. And rumor has it that the Chick-fil-A cow was even spotted participating in the Zumba class at our Fuquay-Varina location and dancing to live tunes at our Falls/540 location!
See what our members said was their favorite part about Membership Appreciation Week on our Facebook page. We enjoyed seeing all of our members throughout this fun-filled week and look forward to hosting more events in the future!
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Tags: fitness, fitness nc, nc fitness members, nc gym members, nc gyms, nc health and fitness, north carolina fitness Categories: Club News Member Events O2 in the News
Thu / 06 / 23 / 11
ANSWER: 600 calories in 45 minutes!
WINNERS: Katherine Bayer and Melanie Banas!
Grammy Award winner Keith Urban is coming to Raleigh, NC on his “Get Closer 2011 World Tour” on Saturday June 25th @ 7:30pm at the RBC Center.
Critics have called Keith Urban’s shows “one of the best reasons in the world to attend a live concert.” They’ve said that fans would be “hard-pressed to find a better country – or rock – show anywhere.” Urban’s catalogue of hits; “Better Life,” “Somebody Like You,” “Days Go By,” “You’ll Think Of Me,” “Sweet Thing” and his latest, “Put You In A Song,” combined with an all new production will give his fans a unique concert experience that has earned Urban a reputation as one of music’s best live performers.
All you have to do is answer this question correctly before 5pm today and be able to pick up the tickets before 5:30pm on Friday at the O2 Fitness corporate office located in Raleigh!! The first two O2 Fitness Members to get the answer right (or the closest without going over) will win 2 tickets to the Keith Urban concert!
According to Les Mills, how many calories do you burn during a 45 minute RPM class?
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Tags: fitness, keith urban, music, NC, north carolina, Raleigh, raleigh gyms Categories: Giveaways
Wed / 04 / 20 / 11
Submitted by Linda Schloemp, General Manager @ O2 Fitness Falls/540
Summer is coming and the produce section is getting better each day. One of our personal favorites summer fruit @ O2 Fitness is, of course, Strawberries. Here’s why:
Nutrients in Strawberries
Strawberries are an excellent source of dietary fiber and Vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease.
Cancer Prevention
Ellagic acid is present in many red fruits and berries, including raspberries, strawberries, blackberries and cranberries. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. More specifically, ellagic acid prevents the destruction of P53 gene by cancer cells. Ellagic acid can also bind with cancer causing molecules, thereby making them inactive. Strawberries have also been shown to significantly reduce liver cancer cells.
Alzheimer’s Disease Prevention
In addition to their known beneficial effects on cancer and heart disease, the antioxidant qualities of strawberries may also be beneficial in reversing the course of neuronal and behavioural aging. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.
Cardiovascular Health
Strawberries have also been linked with effecting blood vessels, platelets and lipoproteins positively, which can reduce the risk of coronary heart diseases.
Anti Inflammatory
Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process.
Glycemic Index (GI) of Strawberries
In a study to determine the estimated GI of various foods, it was concluded that strawberries have a low GI of 40.
By Adrian @ http://www.elements4health.com/strawberries.html
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Tags: diet, eating, fitness, health, healthy, nutrition, O2 Fitness, strawberries Categories: Nutrition Tips
Fri / 03 / 25 / 11
Written By: Nicki Wilson, Personal Trainer, O2 Fitness Brennan Station
Medicine ball training is one of the oldest forms of strength and conditioning training – the first reference to wrestlers training with sand filled bladders appears in Persia nearly 3000 years ago. In ancient Greece the physician Hippocrates had them sewn out of animal skins and stuffed with sand. His patients threw them back and forth for injury prevention and rehabilitation. Since then, we have come along way with practice!
The medicine ball can be a useful part of a fitness workout. Weighing anywhere from 2 lbs to 30 lbs, it is one of the best ways to strengthen the supporting musculature around your key joints, building joint integrity to the critical shoulder, elbow, knee and ankle areas. The value of the medicine ball is that it targets your core strength –or the area that includes your back and your abs. Strengthening your core will directly fortify the joints in your elbows, shoulders, and knees, thus providing more raw power for your arms and legs.
As an example exercise, stand approximately 6 feet from a sturdy wall and face it, knees slightly bent, with your abdominals contracted and your hips out so your back is completely upright. Then toss a medicine ball against the wall like you’re making a chest pass in basketball. Rotate your torso while tossing the ball against the wall, catching it and doing it from the opposite side, trying to hit the same spot each time. You’ll notice your dominant side is easier than your non-dominant, so it’s important to train your non-dominant side. You will balance out your body’s strength.
In addition to the more traditional uses for the medicine ball, there are other uses that are often overlooked. For example, in doing sit ups: Bend your knees slightly, keeping your feet flat on the floor as you lie on your back. Holding the medicine ball directly out in front of you, slowly lift your shoulders off the floor, lifting your upper torso until it’s bent at a 45-degree angle. Slowly let your back drop down to the floor before repeating this motion as many times as you can.
It also can be used as a upper-body exercise, particularly to strengthen the triceps and the chest. For example in doing push-ups: Place your hands on top of the medicine ball with the ball directly underneath your chest. Your hands, obviously, will be placed close together. Your legs should be straight back with your toes planted straight into the floor. Push your torso straight up from the ball until your arms are fully extended. Then slowly lower your upper body until it nearly touches the ball. Repeat this motion as many times as you can. Keep in mind that the firmer the ball, the more difficult the exercise will be.
Here is a regular exercise known as the “Abdominal Crunch” I have for my clients that is simple, yet effect to get the best results for tighter, toner abs:
- Sit on the fitness ball with your feet resting on the floor, about hip-width apart.
- Keeping your back straight, cross your arms on your chest and tighten your abdominal muscles.
- Lean back until you feel your abdominal muscles tighten.
- Hold for three deep breaths.
- Return to the start position and repeat.
Start with up to five repetitions, as long as you’re able to maintain good form. As you get stronger, gradually increase to 10 to 15 repetitions. Remember to breathe freely and deeply during the exercise.
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Tags: conditioning, exercise, fitness, gym, medicine balls, O2 Fitness, personal training, stability ball, strength Categories: Uncategorized
Wed / 03 / 23 / 11
Written 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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Tags: body, change, environment, fitness, O2 Fitness Categories: Fitness Tips
Thu / 03 / 17 / 11
Submitted by Brian Kenney, General Manager @ O2 Fitness Wilmington
Healthy living is about fitness and exercising, but it’s also about how much you consume daily. Cutting calories is a good way to get healthy and feel your best, but cutting calories isn’t easy.. or is it? The link below offers a list of 100 painless ways to cut calories every day. These tips are simple, like replacing full fat milk with non fat, eating dried fruit instead of candy and munching on a whole wheat English muffin instead of a regular muffin.
If you can cut 100 calories from your diet every day, you can lose a pound of fat a month. This may seem a bit slow but it’s a start, and the slower the weight loss, the more likely you are to keep the weight off.
http://www.freeweightloss.com/article2.html
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Tags: calorie cutting, calories, cut calories, diet, fitness, healthy eating, O2 Fitness, weight loss Categories: Nutrition Tips
Fri / 02 / 04 / 11
Written by Brianna Minard, Membership Consultant, O2 Fitness Wilmington
What is cardiovascular exercise?
Cardio is an activity performed for an extended period of time that requires an increase in oxygen delivered to the muscles. This can be walking, jogging or an RPM class.
How hard should I actually be working?
The easiest way to determine how hard you should be working is by determining your target heart rate zone. Once you have figured this out, the goal is to stay within that zone to get the most effective workout for your heart and lungs. Do you have questions about how to figure out what your target heart rate is? Just see one of our certified personal trainers for a fitness assessment and they can help you figure it out!
Is cardiovascular activity the most important exercise for weight loss?
A good resistance training program is the most important part of any fat/weight loss program. Cardiovascular exercise will help you burn calories during that 30-60 minute session and it should always be included to keep your heart and lungs healthy. However, strength training helps you burn calories during the workout and up to 38 hours after. Don’t forget about strengthening, which is a very important part of your fitness program!
What is the difference between cardiovascular and strengthening exercise?
These are two completely different types of exercise. Each has a very different purpose and gives very different results. CV exercise primarily improves your muscular endurance but does little for strengthening the muscles. Strengthening will improve your muscle strength but will do very little for endurance. BOTH are important and necessary. CV is the best thing we can do to not only help burn calories but to prevent heart problems and many other diseases. Strengthening is critical for keeping our bones and joints healthy and strong and to also aid in a fat loss program.
How often should I be exercising?
You should be preforming cardiovascular exercise where you get and keep your heart rate up in your target heart rate zone for at least 30 minutes, three times a week. Cardiovascular exercise takes less recovery time than strengthening so you can perform it more often! Remember the benefits of exercise happen while you are recovering so allow your body adequate rest.
What is the best type of cardiovascular exercise?
The best form is the one you prefer as long as you can perform it without any pain in the joints. Your favorite cardiovascular exercise is going to be the one you are able to stick with forever. This could be walking on the treadmill or even a group exercise class like Body Combat!
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Tags: cardiovascular, cardiovascular exercise, exercise, fitness, Fitness Tips, strengthening exercise, trainer, walking, workout Categories: Fitness Tips
Thu / 01 / 27 / 11
We’re teaming up with BCBS to help you earn perks just for working out!
2011 can be healthier year for O2 Fitness members because O2 Fitness’s Falconbridge and Cary locations were chosen to be one of the first area locations with a BluePoints™ kiosk from BlueCross BlueShield of North Carolina. These advanced kiosks will be available for a check-in upon arrival to the gym and give its BCBS members and staff an opportunity to check-in and receive points for health-related activity.
Points can be redeemed for gift cards and other merchandise. The check-in kiosks are cutting-edge because they attach accountability to healthy habits and encourage members to take on a daily wellness routine.
“We are thrilled about the opportunity to partner with one of the leading wellness organizations in the country to encourage a healthy lifestyle,” says Michael Olander, Jr., CEO of O2 Fitness. “We always want to help members maximize their workouts, eating habits and daily choices to sustain a balanced routine.”
BluePoints™ participants will receive a keycard, similar to the O2 Fitness keycard. Before or after their workout, members can swipe the keycard and the calculated points will be sent directly to their BCBSNC online account. BluePoints™ is an incentive program that encourages members to be healthy by rewarding them for living a healthy lifestyle. Members self-report their healthy activities like physical fitness, eating fruits and veggies, and preventive screenings into the BCBSNC online program.
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Tags: BCBS, BlueCross BlueShield of North Carolina, BluePoints, Cary, Falconbridge, fitness Categories: Club News
Wed / 01 / 19 / 11
Written by Danielle Mudry, Raleigh Personal Trainer @ O2 Fitness Falls and 540
Ever wonder what heart rate training involves? Besides a heart rate monitor? Whether you’re an athlete or a fitness enthusiast, you can benefit from heart rate training. There are different ways to measure your fitness level, but heart rate training is the best way to test your cardiovascular fitness.
Lets break it down to the simplest formula:
220 – your age = MHR (maximum heart rate)
MHR x 60% = warmup
MHR x 65% = recovery heart rate
MHR x 75% = endurance heart rate
MHR x 85%= calorie burning
MHR x 92% = anaerobic
For calorie burning we stay in the 75-85% range, endurance training (slower pace, longer duration), and for interval training we move from the anaerobic zone to the endurance zone and back to the anaerobic zone. Questions? See one of our fitness experts for more help on finding your correct zone!
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Tags: calorie burning, cardiovascular, exercise, fitness, heart, heart rate, training Categories: Fitness Tips Meet the Trainers
Mon / 12 / 20 / 10
Written by: Adam Freeman, Wilmington Personal Trainer, O2 Fitness Wilmington
When a person is bored or uninterested, certain tasks and projects can seem like torture! This feeling usually leads to procrastination, and procrastination often leads to guilt. Here are some practical ways to avoid these situations and overcome procrastination:
1. Recharge Daily: Be sure to get enough sleep and rest each day so that you have the necessary energy you need to accomplish your tasks.
2. Get a Friend Involved:
It’s harder to procrastinate when another person is involved. If you have a task you aren’t looking forward to, invite a friend over to help you out. If you have errands to run, find a buddy who you can run errands with.
3. Reward Yourself: You’re much more likely to complete that boring task if there is a dinner out or a new CD waiting for you when (and only when) the task is complete.
4. Do Things in Pieces:
Procrastination often comes from feelings of overwhelm. Break tasks, even small ones, into steps so that they are manageable and provide you with a sense of direction.
5. Use Music: Turn on some fun and upbeat music and let it pump you up! 80s music and show tunes are often great pick-me-ups that will give you needed energy to tackle your tasks. Try O2 Fitness’s playlists available on the website!
6. Don’t Be Afraid to do 2 Things at Once: Don’t be afraid to balance routine or monotonous tasks with something that is more likely to hold your interest. You can pay bills while you watch TV, or talk on the phone while cleaning up the house.
7. Delegate:
Do you find yourself procrastinating on chores at home like cleaning and laundry? Or maybe paperwork at the office? Delegate them! Kids, cleaning people, laundry services, administrative assistants and more are all available to take some of those boring tasks off your list and free up your time for the stuff you’d rather be doing.
8. Prioritize:
Perhaps you’re procrastinating on a task because it’s really not that important. Maybe you’d love to re-organize your book shelves, but never get around to it. If it sounds like a good idea but in the end it’s really not that important to you, don’t let it hang over your head.
9. Get in Touch with the End Result:
Before you begin a task or project that has high procrastination potential, get in touch with the outcome. When the task is finished, what will that mean to you? What will be better in life as a result?
10. Just Do It!! Don’t think about it too much, just jump in and get it done!
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Tags: exercise, fitness, goals, motivation, music, procrastinate, procrastination Categories: Fitness Tips Meet the Trainers
