DAC Weekend Wrap-Up

Here's what we've read this week:

What do you Lack? Probably Vitamin D - The New York Times

4 Tips for Deeper Sleep - Women's Health

Study: The longer you sit, the shorter your life - USA Today

5 Surprising Myths About Excess Weight - Health.com

Surviving the Event Calendar - DAC Blog

Preparing for a 5K

Some people are natural runners, others train to become runners and some shun the idea altogether. Whatever group you identify with more, running is one of the best and most accessible cardiovascular exercises.

Even though running 3.1 miles may seem difficult to some, it isn't impossible. In fact, even the most unseasoned runner can train and prepare to complete a 5K run. All you need is motivation, time and dedication, which are all a part of achieving any goal.

Here are a few tips to get started:

Enough with the excuses! Just because you don't consider yourself a runner doesn't mean you aren't capable of running. Find an upcoming 5K race in your area and set a goal to train and be ready by that date, allowing at least eight weeks to safely prepare. If you're an active runner, expand your goal to beat your personal best time.

Instead of focusing on running as merely a workout, think about the changes your body is undergoing. Document the process, so you can track your heart rate, as well as improvements in speed and endurance.

Find a running partner or group. Training with a friend or group will not only force you to be accountable to someone other than yourself, it can push you to run faster and longer. To join a DAC or DAC Fitness running group in your area, find the location nearest you here.

Change routes. Running the same path every day can get old and cause you to lose focus on your goal. Incorporate course changes every few days by adding hills or extending your normal route.

Update your playlist. Listening to music while running can help you track your pace and keep you motivated. Adding a little variety to the usual mix can completely change the tone and pace of your run. Select songs that make you feel upbeat and empowered.

For more information about running a 5K or to identify a training schedule, visit the Runner's World online training section.

Remember to check with your physician prior to starting a new exercise routine.

Surviving the Event Calendar

Ah, wedding season. Who can resist the dresses, flowers, love and deliciously rich, high-caloric foods? Let's be honest - weddings aren't the only culprit capable of derailing a healthy diet.

Summer is usually chock-full of events, including family reunions, class reunions, league sporting events, picnics and barbecues, which are all likely to come with temptations. Whether you're attending one or many of these events, it's important to remember to avoid overindulging.

Follow these tips and you're sure to walk away with a guilt-free conscience (as far as your health is concerned):

• Even if you aren't the one standing at the alter, you still want to look good. Just as a wedding includes a professional photographer, reunions and backyard barbecues come with digital cameras (without the benefit of professional retouching). In order to look your best, use the date of the event to stay motivated to exercise and make healthy eating decisions.

• Eat something small before the ceremony or event. Most weddings have a lag of time between the ceremony and reception. Most reunions and family picnics have a significant amount of time before the meal is served. To prevent overeating and hunger-related crankiness, eat a small, balanced snack beforehand, like carrot sticks with hummus or an apple with all-natural peanut butter.

• Monitor your drink intake. Most alcoholic beverages are loaded with empty calories. Other summer staples, like lemonade and iced tea, are packed with sugar. Try to drink a glass of water between every beverage, which will reduce your caloric intake and keep you hydrated in the summer heat.

• Use the reception or event to burn calories. You're going to indulge in a slice of wedding cake or a serving of your grandmother's famous potato salad. It's a special occasion and you should enjoy those special treats, but make sure to step away from the buffet and maximize the opportunity to stay active. Dancing during the wedding reception will burn major calories. Playing a game of softball or Frisbee during a picnic with friends and family is a fun way to interact and keep you moving.

• Don't lose sight of the actual event. If you're too focused on eating as much as you can from the buffet, you won't have as much time to interact with your loved ones. So, embrace the moment and remember to have fun with your friends and family!

DAC's Children and Teen Strongman Contest

DAC is hosting a Children and Teen Strongman Contest at its Parisi Speed School at DAC Southaven (3146 Goodman Road, Southaven) on Saturday, July 24th. The event is free and open to the public.

The contest is scheduled to start:

• Ages 6 through 10: 9:30 a.m.

• Ages 11 through 14: 11 a.m.

• Ages 15 through 18: 11 a.m.

• Ages 19+: 11 a.m.

Children and teens will participate within their age group in a variety of athletic skill tests, including sled pulls, car pushes, plate pushes, ball tosses, rope pulls and a farmer's walk.

The school will provide refreshments and award certificates and t-shirts to the overall male and female winners from each age group in each event category.

For additional information or to register your child, please call 662-349-0403.

DAC Weekend Wrap-Up

Here's what we're reading:

Phys Ed: The Men Who Stare at Screens - Well Blog, NYTimes.com

How Many Calories ... ? - USA Today

10 Nutrition Powerhouses for Kids - CNN.com via Parenting.com

9 "Harmless" Habits That Age You - Yahoo! Health via Prevention

Summer Diet Pitfalls - DAC Blog

Exercising Like a Kid

Who can forget how easy it was to be a kid? No responsibilities, worries or thinking about diet and exercise - those were the days!

Although you may not be able to return entirely to a carefree lifestyle this summer, borrow a few cues from childhood and take your mundane workout routine outdoors. These kid-friendly activities are so much fun, you won't even realize you're exercising!

Instead of going for another solo jog, consider some outdoor fun with family and friends, like:

Jumping on a trampoline. Some studies suggest that jumping on a trampoline burns calories almost three times faster than jogging. If you don't have a large trampoline, consider investing in a small, one-person trampoline, which can be used indoors year-round.

Playing games. Try age-old games, like capture the flag, tag, kickball, soccer and ultimate Frisbee - all are fun, competitive and sure to burn calories. Pack snacks, grab the family and head to the nearest park a few times per month.

Jumping rope. This is not only a great form of exercise, but it's inexpensive and fun. You can burn nearly 100 calories by jumping consistently for ten minutes, so grab the nearest jump rope and get started!

Dancing. Sounds simple, right? It is! You don't need to be a professional or in a public place, you just need music. Whether alone or with friends, dancing is a fantastic form of exercise and self-expression.

Enjoy a few carefree moments with these activities and act like a kid again! Before heading outside, be sure to read our blog post covering safety in the summer heat here.

DAC Fitness Hosts Independence Day Festivities

Outside the entrance to DAC Fitness in Collierville.

DAC Fitness in Collierville opened its doors to the more than 20,000 attendees of the town's 25th Annual Independence Day Celebration, which was held in H.W. Cox Park on July 3.

All DAC Fitness guests were treated to a break from the heat, cotton candy and several kid-friendly activities, including a rock climbing wall and giant slide.

DAC's Vivian, Teri-Lynn and David greeted all guests.

Sam, a DAC employee, spinning cotton candy.

Families enjoying the rock wall and oversized slide.

Peyton White climbing the rock wall.

Noah and Gabbi Bramucci take turns enjoying the oversized slide.

Parisi™ Speed School Adds New Eco-Friendly Track

The Parisi Speed School located within DAC's Southaven club.

The Parisi™ Speed School, located in DAC's Southaven club, has added a new eco-friendly, rubber track made of the same material used for Olympic tracks. The new track is much softer than asphalt or concrete, making it perfect for indoor running or within speed and agility training areas.

From left to right: Stanley Ossyra, Garrett Harpole, Brianna Mills and

Meredith Harpole enjoy running on the new Parisi track.

From left to right: Ryan Hoeck, Cameron Golden and Adonis

Thomas train with guidance from DAC's Parisi staff.

DAC opened the region's only Parisi franchise in its Southaven club in 2008. In addition to training student athletes, the school also offers a youth conditioning program for non-athletes, which helps participants develop foundational athletic skills and cultivate self-confidence.

"We're excited to have the first and only Parisi facility in the area and are continually astounded by the participants' results thus far," said Robert Creech, president of DAC. "Since we opened, our experienced and dedicated staff has helped countless young athletes improve their strength, stamina and self-esteem, resulting in several students participating on athletic teams for the first time."

To learn more about DAC's Parisi Speed School or to sign up for your child's free comprehensive evaluation, please call 662-349-0403.

DAC Weekend Wrap-Up

Here's what we've been reading this week:

11 Tips for a Safe Fourth of July - MedicineNet.com

America's Portion Distortion - MSN Health & Fitness

The Single Best Way to Have a Ton of Energy - Health.com

Safety in the Summer Heat - DAC Blog

Have a safe and enjoyable holiday weekend!