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Thu / 06 / 23 / 11

O2 Fitness Blog Giveaway: Keith Urban Tickets!

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.img_8914445_primary

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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Wed / 04 / 20 / 11

The Health Benefits of Strawberries

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

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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Fri / 03 / 25 / 11

The Fitness Behind Medicine Balls

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!chest-exercises-3

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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Wed / 03 / 23 / 11

Take a Step Towards Success

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

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

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

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

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

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Thu / 03 / 17 / 11

Tips for Cutting Calories

Submitted by Brian Kenney, General Manager @ O2 Fitness Wilmingtonss_01-101481790

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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Fri / 02 / 04 / 11

Common Questions about Cardiovascular Exercise

Written by Brianna Minard, Membership Consultant, O2 Fitness Wilmington

What is cardiovascular exercise?cardio fitness

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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Thu / 01 / 27 / 11

O2 Fitness to Team with BCBS for a Healthier 2011

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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Wed / 01 / 19 / 11

Heart Rate Training Made Simple

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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Mon / 12 / 20 / 10

Overcoming Procrastination

Written by: Adam Freeman, Wilmington Personal Trainer, O2 Fitness Wilmington

procrastination
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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Fri / 11 / 19 / 10

The Truth About Milk | Cary Personal Trainers | O2 Fitness

Written by Eric Wilson, Personal Trainer @ O2 Fitness Cary

milkRaw Milk has gotten a horrible reputation in recent years. From people saying it has too much fat and too many calories to people saying that it can kill you in one sip. Yet we need to look beyond the rumors and instead look at the facts when it comes to our health.

First lets talk about what happens to a glass of skim milk before you drink it:

If it comes from a conventional dairy cow, it is raised in an overcrowded living area eating GMO soy and corn feed, instead of grass like cows are meant to eat. This puts strain on the cows immune system and liver function, and when you have many cows with compromised immune system in tight quarters, if one gets sick, they all get sick and because of this, they are loaded up with antibiotics. To make sure the cows are producing as much milk as possible, they are injected with hormones and put through specialized breeding methods that produce cows with abnormally large pituitary glands.

Now once this unhealthy cow starts producing the milk, it is then taken to be pasteurized, which kills all enzymes and bacteria in the milk, such as lactase and phosphatase to help with the assimilation of calcium. After all the enzymes are removed, it is then homogonized, which separates the butterfat out of the milk. The butterfat contains fat soluble vitamins such as A and D, as well as many anti-carcinogenic properties. Since most of the vitamins are taken out of the milk during these processes, they add them back in in their synthetic versions, which can be toxic to our livers.

Without the fat in the milk anymore, the body cannot absorb the vitamins and nutrients in the water portion of the milk thus rendering it useless. To get 1% or 2% milk, dried powdered milk is added back into the mix. This powder contains a different form of cholesterol than what is in raw milk, and wreaks havoc on the body, instead of having the many health benefits of the good cholesterol in raw milk.

The milk is then placed in a plastic jug which have been known to leak BPA and other chemicals into the milk, and is then stored on the shelf for several weeks. When you look at the facts, it doesn’t seem that conventionally raised milk really is that healthy for you.

Raw milk has gotten a very bad rap, and has been made illegal in many states now, for no other reason than a misunderstanding.  Raw milk naturally has lactic acid based bacteria that buffers the bad bacteria.  When the cows are raised properly, fed a diet of fresh organic grass, and allowed to roam free and happy, the milk is very beneficial for us. There can always be variants in the milk, so if you are looking to buy, make sure it is from a very good source, that is completely organic and practices healthy and humane breeding and milking methods.

For more information on raw milk, take a look at www.raw-milk-facts.com

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Fri / 10 / 22 / 10

Scaling Down: Why You Shouldn’t Be Discouraged When You Step On Your Scale

Written by: Brianna Minard, Membership Consultant, O2 Fitness Wilmington

ScaleDon’t let the numbers on the scale discourage you!

My roommate has been training with one of our NC personal trainers 3 days a week and has seriously changed her eating habits. Just looking at her, I can tell she has lost body fat. Her clothing size has already gone down and everything is fitting her much more comfortably than before. These are clear signs that she is well on her way to hitting her goal – but she is letting the numbers on the scale bring her down.

I see that way too often in the gym. Someone who is working hard, steps on the scale only to be disappointed by it. Most of these people are looking and feeling better than they did when they started their exercise programs. Sometimes I wish the scales were gone all together!

When someone says “I want to lose weight” most of the time what they really mean is that they want to lose body fat and the scale is the most inaccurate way to measure it.

When you get on a scale you are measuring your TOTAL body weight. This includes your fat, muscles, organs, bones and water. You may not know this but muscle weighs more than fat by volume but takes up much less space. If you were to take a handful of fat and a handful of muscle, the muscle would weigh much more because of its density. So, if you are losing a decent amount of fat and gaining muscle at the same time, the scale may end up reading the exact same way it did when you started.

If you’re concerned about reducing your body fat, measure your waist and watch that number. Look in the mirror, do you look better? Better yet, do you feel better? Great, you are on the right track! So, don’t refer to the scale.

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Wed / 10 / 06 / 10

Tweet to Get Fit; Check-in to Stay Thin!

From diet plans, to pills, to extreme workouts, there are many ways that claim to help you lose weight or get in shape. But, did you know you could use social media tools to reach your goals?

With the rise of social media, there has been a trend towards tracking weight loss goals via Twitter and location-based technology such as Foursquare, Gowalla and Tri-Out. Curious about this new and easy way to meet your fitness goals? Here are just a few examples and ways to get started:

Twitter

A recent article on makeuseof.com addressed this topic and enlightened readers by writing about how to track weight loss via Twitter.

  • Twackit, a social media tool, enables you to watch metrics and track them over time- your weight is a metric!
  • Weight loss charts are a new tool for Tweeters and with the help of Gtalk bots – you are constantly reminded to record your weight and can easily track progress.

Using Twitter to track your weight is a fun and easy way to keep yourself accountable and work toward your fitness goals. It might be fun to follow and partner with other ‘tweeps’ to encourage each other to work together toward a common goal!

Location-Based Applications

Location-based technology is also a great way to track your weight and hold yourself accountable to your fitness goals.  Here are three ways to track your fitness routine on the go:

  • If you have a smart phone, download the “Diet & Food Tracker” application. Whenever you eat out or order take out, share it with your personalized tracker.
  • Use Foursquare, GoWalla or TriOut to check-in every time you are at the gym. This will encourage others to support you and gives you a goal to work toward (e.g. become the mayor at your gym).
  • Use your location-based technology to find a nearby shop with healthy alternatives to satisfy your hunger after an intense workout.

Gym pass in one hand and your laptop or smart phone in the other, you are on your way to meeting your fitness goals!

Be sure to check-in on FourSquare and TriOut when you hit the gym and tweet @O2FitnessClubs to tell us about your goals and successes!

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Mon / 10 / 04 / 10

Spice it Up at Your Local O2 Fitness Location!

Written by Marcy Luna, O2 Fitness North Chatham

Have you been doing the same workout each week for… a long time?  Do you take the same classes week after week?  Just getting to the gym for a workout is an accomplishment, but changing up your routine is important to prevent plateaus that results in boredom.

When we do the same exercises, our bodies master those exercises and stop responding and changing as a result.  Next time you go to the gym, see about getting a complimentary consultation with a Personal Trainer to help you create an individualized program.  Or check out the classes that you never take at the gym.

Do you cycle but never thought about Body Pump?  Or are you an Aqua enthusiast and never considered Yoga?  Challenge yourself, get out of your comfort zone, and keep the results coming!

For an O2 Fitness location near you, visit our main website! Also, make sure you check out our FREE Group Fitness Class Pass!

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Thu / 08 / 19 / 10

7 Steps to Change Your Health and Fitness for the Better

Written by Kat Gunsur, Fitness Director @ O2 Fitness Falconbridge

You have to want change in order to create change

Most clients want to lose weight, get a 6 pack, or feel like a healthy 25 year old again. There is a common goal in mind, but everyone goes about these goals in different ways….

  • Some want a quick fix
  • Some are willing to do what it takes now, but maybe not down the line
  • Some (and only some) are willing to make a lifestyle change

Those who decide to make health, fitness, and good nutrition a way of life will be the most successful!!! Studies have shown that people who lose over 30 lbs or more will gain back double that weight within two years! Why? They reached their goal and stopped reaching beyond it.

How can we get our clients to continue making goals after they reach milestone #1? The 7 steps I use below are not only for clients health and fitness goals, I apply them my own personal goals, my fitness team’s goals and beyond. Sure we may have all seen this before, but there is always time to reevaluate our goals and desires more then just on January 1st of every year!

  1. BE REALISTIC: Fitness/Health: Your daily nutrition should be something you can stick with. No crash diets, fads or pills. These are impossible to maintain. Think of what you’re doing as a permanent lifestyle shift: “This is how I eat now.”
  2. BE PATIENT: Don’t try to lose too much too soon. 1-2 pounds per week is healthy and maintainable. Set small attainable goals. Break up a clients week loss into 8 small goals. Once they reach the first, celebrate it! And then move onto the next
  3. BE SUPPORTED: Surround yourself with friends and family that support your goal and don’t try to bring you down. Come to boot camp, try a group fitness class, and of course come to your trainer for any questions or concerns you may have!
  4. BE VIGILANT: If you lose 10 lbs but gain 2 it’s easy to think it’s no big deal. But it’s a slippery slope. Weigh yourself weekly and have a clear plan of action if the scale swings too far
  5. BE FLEXIBLE: In both your workout schedule and eating plan. Switch if you get bored. Try new cardio machines, take a hike on the weekend, try new foods you thought you wouldn’t like before
  6. BE ACTIVE: Take the stairs, park further away, take a post dinner walk with friends, family, your pets. Adding in just half an hour is all you need to burn calories and fat, gain muscle, temper cravings and increase feel good moods : )
  7. BE OPTIMISTIC: You’re “failed attempts” do not have to keep you from trying again! If we have a “bad” lunch, that doesn’t mean we can’t turn around and have a much healthier dinner or fit in an extra workout. Don’t have an all or nothing attitude! Nobody is perfect, and there are always ways to try try again.

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Mon / 08 / 09 / 10

The Run for the Gulf – Half Marathon

Submitted by Brianna Minard, Membership Consultant, O2 Fitness @ Wilmington

Many of you know Sophia Bush best for her character of Brooke Davis on One Tree Hill, filmed locally here in Wilmington, NC and you have probably seen her working out at the O2 Fitness Wilmington club. It’s not lost on any of us that she is a very talented actress; however, we are also learning she is more than just another pretty face in Hollywood.

We have always heard that Sophia donates a lot of her time and money into many non profit organizations. Well now she is doing it right here in Wilmington and giving us all a chance to get involved right along side of her!

Sophia is trying to raise awareness and money for the recent oil spill in the Gulf. She is currently organizing a group of people to run and be sponsored in a half marathon right here in Wilmington in November. So put all that energy and exercise you are doing towards a good cause. There are a few different ways you can help! You can get involved in the race and run with her, you can donate anything you can on her Crowdrise page or you can just re-blog this and help more people become aware of what she is doing. We can all help make a difference! Below we have listed a link to her Official Blog and her Crowdrise webpage. Stay healthy and enjoy!

Thanks, and we hope to see you at the half marathon in November in Wilmington, NC!

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Fri / 08 / 06 / 10

Suffering from Couch Potatoism? Follow this Advice.

Written by Steve Mongno, General Manager – O2 Fitness Fuquay Varina

Prevent the “Couch Potato” Binges by following this advice:

If you’re like most people, after a long day of work there’s nothing like “Vegging” in front of the TV and winding down. Doing that isn’t bad, but the problem is…most times we grab something to snack on while we’re there! These are the calories that will add up and since the day is mostly done and your chances of burning them off are pretty slim.

So… what’s the answer?? Try something to occupy yourself otherwise while you’re sitting there. Play solitaire; do a “word hunt” puzzle. Heck, in this day and age…get on Facebook or Twitter!!

The key is, just keep yourself busy other than just watching the TV so you cut off that urge to grab that bag of chips or box of cookies! You’ll be surpised how effective it will be and how many calories you’ll save!!

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Mon / 07 / 26 / 10

Get Out of Your Chair! Advice for How to Move Around During Your Workday

Submitted by Paul Hodges, General Manager @ O2 Fitness Brennan Station

Office workers of the world, unite! Throw out your chairs! Find a way to move around during your work day! This great article explains why it’s hazardous spend as much time on your tush as most of us do, and how to undo the damage you may have already done.

http://health.msn.com/health-topics/cancer/articlepage.aspx?cp-documentid=100261492

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Mon / 06 / 07 / 10

3 Quick Fitness Challenges to Keep You Motivated

Written by Chris Mitchell, GroupX Instructor, O2 Fitness@ Brennan Station

It really helps to find a partner to do this with for motivation… keep track of each other’s progress, and you will definitely start to see results! And remember: the less time between and within each movement, the harder the challenge, BUT the quicker you get it done! :-)

Fitness Challenge #1:

  • 1 mile run (or combine jog/walk: 5 minutes jog to 1 minute walk till finished)
  • 1 minute jumping jacks
  • 1 minute jump rope
  • 1 minute push ups
  • 1 minute sit ups
  • 1 minute elbow plank hold

Fitness Challenge #2:

  • 2 mile run (or combine jog/walk: 5 minutes jog to 1 minute walk)
  • 2 minutes jumping jacks
  • 2 minutes jump rope
  • 2 minutes push ups
  • 2 minutes sit ups
  • 2 minute elbow plank hold

Fitness Challenge #3: The Ultimate:

  • 3 mile run
  • 3 minutes jumping jacks
  • 3 minutes jump rope
  • 3 minutes push ups
  • 3 minutes sit ups
  • 3 minute elbow plank hold

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Wed / 05 / 26 / 10

3 Circuit Workouts to Help You Get Into Your Swimsuit This Summer

Written by Brian “BK” Kaeser, Fitness Director, O2 Fitness @ Fuquay Varina
What are you waiting for?  Summer is officially here!  Looking for better workouts with quicker results?  Getting bored doing the same thing over and over with no results?  Ever consider circuit training to combine strength training while keeping your heart rate up to burn fat calories?  Doing your traditional workout with resistance machines will burn calories.  However, by adding a cardiovascular exercise between those machines will incinerate fat.

Exercises such as jumping rope, mountain climbers, jumping jacks and cycling are perfect for circuit training.  If you were do a circuit workout you would burn around 300-400 calories in 30 minutes.


Shoulder combo: 3 X 10 , 1 minute rest after completing a set of each
Upright row
Shrugs
Lateral Raises
2 mins jumping rope

 Assisted pull-ups
Dumbbell Curls
3 min cycling as fast as possible

 Fly machine
Push-ups
2 min planks

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Mon / 05 / 03 / 10

RPM: A Group Fitness Class for Everyone

Written by Casey Johnson, Group Fitness Manager, O2 Fitness @ Fuquay Varina

RPM is one of the most popular NC group fitness classes offered at all the O2 Fitness Clubs’ locations.  Part of what makes it so popular is its ability to offer something for everyone…it’s non-impact, but still builds muscle strength and endurance, and burns a TON of calories.  But it’s biggest appeal?  It’s self-regulated by the rider so anyone can adjust his or her workout at any time during the class, and will suit even the least coordinated participant!

RPM is an indoor cycling workout that takes the rider through various challenges, such as hills, flat roads, mountain peaks, interval training and speed work.  The workout is set to very powerful music, and instructors are there to coach you through every turn of the wheel.  The workout is carefully crafted to offer periods of hard work, followed by appropriate recovery, so that participants get the most out of their efforts.

Just like other cardio classes, RPM burns calories.  How many? RPM may burn between 600-700 calories for a 45-minute class, and continue to burn afterward!  RPM also helps to increase lean muscle mass, which helps to burn more calories even at rest.   More importantly, RPM challenges the cardiovascular system to become stronger and more efficient, helping the body in a multitude of ways, such as decreasing blood pressure, improving heart function, and regulating cholesterol.  With the uncertain future of health insurance and medicine, staying active and healthy to prevent disease is even more important now than ever.

So get out there and give RPM a try!  Have your instructor set you up properly on the bike, as a proper set up will make the ride more comfortable, and most importantly, it will help prevent any possible knee, hip or back pain caused by improper seat position.  Bring a towel and drink plenty of water during and after class.  If you just cant get comfortable on the seat, consider purchasing a gel seat, which are usually only about $20 at most sports stores.  If you find yourself attending at least 2-3 classes a week, cycle shoes are also a good investment, as they help to protect your arch and perfect your pedal stroke.  Use the instructors’ coaching to find the appropriate tension and resistance, but go easy for the first class or two until you get the hang of it.  Then after a few classes, really start to challenge your resistance and stay on the beat!  Oh..and don’t forget to sign-up for all RPM classes at the club’s front desk 30 minutes before class!

For best results, Les Mills International recommends participants take two to three RPM classes per week, with at least one rest day in between classes for muscle recovery.

Check out what times RPM and other fitness classes are offered weekly by going to www.o2fitnessclubs.com and clicking on “Classes and Programs,” to find the O2 Fitness Club nearest to you.

Have fun and we’ll see you in class!

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Wed / 04 / 21 / 10

Maximize Your Fitness with NC Personal Trainers and More

Written by: Lindsay Hill, Membership Consultant @ O2 Fitness Southern Village

Are you exercising to your full potential? Are you trying?  No matter  what your goal, you should be able to finish each workout knowing you  gave it your all.  The issue for many people is not knowing how to  find their true potential.  This is where personal trainers, workout  buddies, group exercise instructors, and the voice inside your head  come into play.

You need someone there to push you to your limits, and tell you that you can accomplish more.  Awesome job if you can do  that on your own every single time, for those who have never played  sports or had someone to push the limits, it is extremely hard to do.   Workout buddies can help keep you going, motivating you either in the spirit of competition, or the camaraderie of having someone else go  through the same thing.  Trainers and instructors are obvious  motivators, but they are only there to push you as far as you want to  go.

Ultimately it is up to you to decide where you want to be and  what you are willing to do to get there.  Has Body Pump gotten to be  less of a challenge? Add more weight! If you have gotten to be an  elliptical pro, try some treadmill intervals.  Try kettle bell work  instead of your regular dumbbell routine, or add some Bosu work into
the mix.  There are so many opportunities for you to succeed, simply  step outside your comfort zone, try something new, and then do it  better.

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Fri / 04 / 09 / 10

O2 Fitness Teams up with Club Ready

Written by Adam Freeman, Fitness Director @ O2 Fitness Wilmington

O2 Fitness has recently teamed up with Club Ready to provide an online program like no other (FREE of Charge) for our members!! If you are serious about getting results, there is no program like it that can help you maintain organization while staying in tune with “your calories in/calories out” routine to reach your goals.

Have you ever wished there was a program that would just log exactly what you ate, gave you suggestions of what you should eat for each meal or for you full day,  how many calories were included in your meals, how it compares to your daily caloric target, and have it all specifically designed for your body weight, basal metabolic rate and with your specific goals in mind?

How about a program that logs every exercise you complete through out a day, logs the calories your body will burn during that specific exercise, or calculates speed/distance/burned calories while mapping a specific route that you ran in your neighborhood or over at the Loop?

What if you had the opportunity to see the progress or lack of progress through professional reports designed to help you realize what you are or aren’t doing correctly in your fitness routine. Whether a report shows you how much body fat you have lost over a period of time or the fact that your lack of protein is keeping you from maintaining muscle growth, this program will help.

Well, there is and O2 Fitness is allowing all of their members to be a part of a state of the art program to make it fool proof to reach your fitness goals.  Other great functions with the Club Ready program are: Goal Setting, Upcoming Event Tracker, Scheduling, Journal Entry, Custom Log Tracking (i.e. Body Fat, Weight, Measurements, Running Distances, Endurance testing, Stress levels, Energy levels, and Motivation levels), Nutritional Progress Reports, Fitness Evaluations, Progress Photo Tracking, Exercise Library, Important Fitness Articles, Community Discussions and much more.

This program has it all and if you fail to get involved with what Club Ready has to provide, you’re cutting yourself short and making it hard for yourself to reach your goals.  It is truly having all the tools you need to get the results you want.

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Tue / 03 / 23 / 10

O2 Fitness Asks: How Can You Become More Active?

Written by Paul Hodges, General Manager @ O2 Fitness Brennan Station

In order to live life well, we need to incorporate more physical activity into

our lives. There are numerous health benefits to be gained by being

active, including reducing the risk of heart disease, some cancers,

diabetes and osteoperosis.

Being active can also help lower blood pressure and cholesterol. Best of all, regular

activity makes you feel good and improves your mental health.

Click the source article below for some fun ways to become more active each and every day,

ensuring that we provide the best in health and fitness to our bodies.

[source: Fitness.com]

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Tue / 03 / 16 / 10

Functional Fitness at Any of Our NC Fitness Locations

Written by: Troie Barker, Membership Consultant, O2 Fitness Falconbridge

So… what exactly is  functional fitness? Well, it’s training that

keeps you active and more mobile to prepare you for

real-life situations or things that we do everyday.  Some of those

things include climbing a flight of stairs, squatting to lift objects,

reaching for what’s on the top shelf, or just simply walking.

I know plenty of people who have a tough time doing these things.

It’s usually because they focus on training in only one area of the

gym, like only doing free weights, or cardio or machines.  All are

effective forms of training…to a certain extent.  What you want to

strive for in our Raleigh gym is a balance of exercise that will keep you

strong and flexible for the rest of your life, and you can get that with

functional fitness.

To begin with, think of functional fitness as just body-weight

exercises.  You will be very surprised how tough it is just resisting

your own body weight.  Three exercises that come to mind are body

squats, pushups, and pullups.  These are very effective and good for

the beginner to functional training because they target every part of

the body.  I name these three also because of all the different ways

you can do them, thus making your workout more interesting,

challenging and fun.

At most of our O2 Fitness locations, we have a grass turf area designed

specifically for functional training.  In this area are items you’ve

probably never seen before:  kettlebells, balance boards, trampolines,

cones, jump ropes, bosu balls, stability balls, medicine balls,

plyometric boxes, stretch bands, core wheels and more.  Get creative

with your workout, and start implementing these items in your regimen.

Ask an O2 personal trainer or use the power of the web to see different

movements done with these items.

I stand behind this 100% because I am living proof of it.  I’m down 35

pounds, injury free, and in the best shape of my existence.  Do some

experimenting, give it a shot, and see if you don’t notice changes

that will greatly benefit you in the long run!


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Thu / 03 / 11 / 10

Pump It Up at O2 Fitness with GroupX – BodyPump

Written by Casey Johnson, Group Fitness Manager, O2 Fitness Fuquay Varina

Group fitness classes have evolved from the basic step aerobics or cycle workout.  NC Group fitness classes at O2 Fitness are not only fun and exciting, but they are a great way to burn calories and change up your workout routine, which is the best way to prevent a plateau.  This week, we’ll highlight some of the benefits about one of our most popular classes, Les Mills’ BODYPUMP.

Did you know that BODYPUMP burns approximately 473 calories per class?!  But that’s not all!  Regular strength training, such as BODYPUMP, helps to build your body’s lean muscle mass.  Lean muscle mass, even at rest, requires energy to keep going, so the more you have, the more calories you are burning, even when you’re not even working out!  So basically, when you regularly take BODYPUMP classes, you are burning calories while you’re taking the class, and you’re still burning when you leave.

What about bulking up?  Many participants worry that they will “bulk up” by taking weekly BODYPUMP classes.  However, the BODYPUMP program is designed around high repetitions with slightly lower weights, for endurance training.  Endurance type training utilizes smaller muscle twitch fibers, and will decrease the overall “bulk” that you would see with heavier weight and fewer repetitions.

So, BODYPUMP not only helps to increase muscular and cardiovascular endurance, but can also improve bone density and posture.  Regular strength training helps place a load, or “good stress” on the bones, helping to stimulate the growth of new bone.  Also, BODYPUMP can help posture by strengthening opposing muscle groups and by developing core strength.

For best results, Les Mills International recommends participants take two to three BODYPUMP classes per week, with at least one rest day in between classes for muscle recovery.

Check out what times BODYPUMP and other fitness classes are offered weekly by going to www.o2fitnessclubs.com and clicking on “Classes and Programs,” to find the O2 Fitness Club nearest to you.

Have fun and we’ll see you in class!

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