DAC Weekend Wrap-Up

In preparation for the busy weekend, here's what we're reading now:

Celebrity Inspired Workout Tips - Health.com

In a pinch to take off pounds by summer? - USAToday.com

Spring Into Shape: 5 Top Apps for Fitness - ABC News

Designing Your Swimsuit Strategy - DAC Fitness Blog

And, don't forget to enter to win 100 days of free access to one of DAC Fitness' three locations here. Entry deadline is Monday, May 2.

Have a happy and healthy weekend!

Designing Your Swimsuit Strategy

With Memorial Day just around the corner, it's time to begin thinking about warm weather, sun and swimsuits. To help you prepare, we're bringing back our popular Designing Your Swimsuit Strategy series from last year.

If you need that extra push, don't forget to enter by May 2 to win 100 days of free access to one of DAC Fitness' three locations here.

Check out the following blog posts to help you plan, modify your diet and get moving in time for summer:

Designing Your Swimsuit Strategy: Part One

When tackling anything, establishing a plan is key. In this post, DAC Fitness helps you identify what you need to get started, as well as how to outline goals that will work for you.

Designing Your Swimsuit Strategy: Part Two

Part two takes a look at your diet and offers easy changes you can make to feel better while gradually losing weight.

Designing Your Swimsuit Strategy: Part Three

The final part of the swimsuit series focuses on exercise. DAC Fitness suggests ways you can incorporate activity into your daily routine.

If you can take the time to develop a plan, modify your diet and commit to increasing your activity through regular exercise, you'll be well on your way to a healthier summer!

Win 100 Days of Free Fitness!

With summer just around the corner, let DAC Fitness help you prepare for swimsuit season. In honor of our 100th blog post and to thank our loyal followers, we're giving away 100 free days of fitness to one lucky blog reader!

For more than a year, this blog has provided readers with tips on healthy eating, effective exercise strategies and motivation to achieve their fitness goals. We've covered everything from fitting in at the gym to energizing your afternoon. The blog is a convenient way to stay connected with DAC Fitness and a great tool on your path to an overall healthier life, whether you're a club member or not.

To win 100 days of free access to one of our clubs, simply leave a comment on this blog post by May 2, 2011, stating which one of the DAC Fitness clubs you'd like to join. We'll randomly select and announce a winner by May 9.

To win, your comment must be made on the DAC Fitness blog - comments made on Facebook or through Twitter will not count as official entries. The contest is open to both members and nonmembers and includes access to one of DAC Fitness' three locations: Collierville, Laurelwood or Southaven. Should an existing member win, DAC Fitness will adjust your account to reflect 100 free days, while a nonmember will be setup with a new membership, including a full assessment and initial session with a qualified DAC Fitness trainer.

Reader Question: Eating Before Exercising

Just in time for the end of National Nutrition Month, Christie asks:

I work out in the morning and I'm having problems with what to eat before team training. If I don't eat enough, I get weak, but if I eat too much, I get sick. What's good to eat before working out?

The answer from DAC Fitness trainer and Director of Team Training, Brooke Wilson-White:

Recommendations for what to eat before and after exercise vary from person to person and depend on the type of workout, but here are some basic guidelines to help identify what will work best for you:

Scheduling is key.
First, kudos to you for scheduling exercise into your routine - this is something that most people fail to do. Once you've identified your workout routine, you can plan meals and snacks around it to ensure you don't eat too much or not enough prior to exercising.

Take some time and experiment with your normal meal and snack schedule to find out what works for you. Some people allow a few hours between eating and an intensive workout, while others can eat a snack an hour or so prior to doing a moderate workout. You should never be really hungry prior to a workout, nor overly full.

Examples:

• Large Meal - Have it four to six hours prior to your workout
• Small Meal - Have it two to three hours prior to your workout
• Small Snack - Have it 30 minutes to an hour prior to you workout

Snack Tips
Once you've identified your eating timetable, i.e., the best time for you to eat throughout the day, it's time to turn your attention to what you're actually eating before and after your workout.

Consider these guidelines when selecting a pre-workout snack:

• Stick to 200 to 300 calories
• Contains complex carbohydrates and moderate protein
• Low in simple sugars, fat and fiber (due to digestion)

Here are a few pre-workout snacks to help you identify what will work for you:

• A small bowl of cereal with low-fat milk
• One half of a wholegrain bagel with all-fruit spread
• A half cup of nuts and dried fruit (without added sugar)
• One serving of wholegrain crackers with an ounce of cheese
• Raw vegetables with two tablespoons of hummus
• A smoothie made with low-fat milk and fruit

Remember to stay hydrated throughout the day (this includes during and after exercise), and refuel once you've completed your workout.

Become an Effective Exerciser

We all develop habits - some good, some bad - and usually attempt to change them over time (usually in January). One of the healthier habits people try to adopt each year is to lose weight, primarily through diet and exercise.

If you made a health-related resolution earlier this year, are you still continuing it today? Or, are you still struggling on the sidelines as others hit the gym with regularity or take advantage of the warmer weather by exercising outside?

If you're struggling, here are a few ways to become a more effective exerciser (and stick with it!):

Invest in appropriate shoes. If you are trying to incorporate exercise into your routine, it's important to have the right gear, starting with shoes. The foot is complex and you should look for shoes that provide arch support, heel cushion and accommodate your workout routine. For additional guidance, read this post on finding the right shoe.

Wear comfortable clothing. Most regular exercisers have invested in appropriate attire and enough of it. If you only have one sports bra or a few pairs of workout socks, chances are you will lose motivation to workout if you have to do laundry first. Look for items that you like to wear, are comfortable and allow movement. Make sure each piece is functional for the exercise you're doing, i.e., sweats may work while walking, but aren't appropriate for yoga.

Establish a schedule. Much like you coordinate lunch with friends, schedule a meeting with clients or coworkers and plan a family vacation, you need to plan or block out time for a workout in your schedule. Dedicated exercisers establish a routine or schedule their exercise time and stick with it. If you need help in establishing a routine, use a journal to log your workouts or try an online source that can track progress and calories burned.

Prepare your gear. If you enjoy exercising in the morning, take time to gather your gear, shoes and equipment the night before. If an afternoon or early evening workout is what you prefer, have everything ready by the door when you get home from school or work. The more time you spend to prepare and plan, the more likely you are to find a routine and stick with it.

Involve a friend or family member. It's hard for everyone to stay motivated at one time or another. If you struggle to go to the gym, outside assistance might help keep you focused. Find a workout partner or group that will hold you accountable. Whether it's your neighbor who runs with you each night or your spin classmates, having someone else to rely on you will help keep you on track. If you join a new gym, take a class to meet new people and try a new workout in the process.

Create a challenge. Whether you're challenging yourself or a friend, a competition can keep you motivated and focused. If you want to compete with yourself, try to shave off a few seconds from your running time each week or add more resistance on the elliptical machine every three days. If you want to add a little friendly competition to the mix, challenge your gym partner to see who can log the most hours at the gym in a week, take the most steps in a day or lose the highest percentage of body fat.

Once you identify your key motivator, it'll be easier to establish (and stick to) a routine and ultimately, accomplish your health and wellness goals.

DAC Fitness Hosts Third Annual Spinning Nation Event

This year, DAC Fitness raised nearly $3,000 for the Ride 2 Recovery program through its participation in Spinning Nation's national fundraising event, held at DAC Fitness locations in Southaven, East Memphis and Collierville.

"We were overwhelmed by our member's support for our third annual ride," said Robert Creech, president of DAC Fitness. "Forty-five riders committed their time to raise money for a great cause and with their support, we are able to almost triple the donation we made last year."

Over the past three years, more than 80 riders have participated in the event and allowed DAC Fitness to donate more than $4,500 to the nonprofit. For additional information on last year's ride, click here.

Held in partnership with the Fitness Challenge Foundation, Ride 2 Recovery raises money to support Spinning Recovery Labs and outdoor cycling programs around the country that help injured veterans overcome obstacles they face. For more information on Ride 2 Recovery, visit the website.

DAC Fitness Donates Race Proceeds to Page Robbins Center

Mandy Macri presents Herbie Krisle with DAC Fitness' donation to Page Robbins 

in the facility's garden.

DAC Fitness raised more than $1,000 from its third annual DAC New Year's Eve 10k Race, which was held on Friday, December 31st and benefited the Page Robbins Adult Day Care Center. Page Robbins is a Collierville-based nonprofit organization that provides care for those suffering from dementia-related diseases, including Alzheimer's disease.

"DAC Fitness has always been dedicated to giving back to the community," said Robert Creech, president of DAC Fitness. "We're thrilled that through the participation of our members and the community, we were able to once again make a significant donation to such a worthy cause."

In the last three years, DAC Fitness has raised more than $6,000 for Page Robbins.

"Working with DAC Fitness has numerous benefits for our facility and the money raised this year is enough to supplement one full day of service," said Herbie Krisle, Page Robbins' executive director. "In addition to the funds raised, DAC's race emphasizes the importance to get out and move, which has a huge impace on brain health and ultimately, illnesses like dementia and Alzheimer's disease."

For more information about the 2010 DAC New Year's Eve 10k Race, including a list of winners, click here.

DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading now:

Why you're not seeing fitness results this year - CNN Health

Best Snacks for the Gym - Men's Health Magazine's The Best List

Lose Your Fear of Weight Lifting - Women's Health Magazine

And, it's not to late to register for DAC Fitness' spin event for Spinning Nation, benefiting Ride 2 Recovery, on Saturday, February 26 at 8:30 a.m. For full details, including how to register, click here.

DAC Fitness to Host National Fundraising Ride

All three DAC Fitness locations will participate in Spinning Nation's national fundraising ride for the Ride 2 Recovery program, making the clubs the only participating facilities in West Tennessee and all of Mississippi.

DAC Fitness Collierville, Laurelwood and Southaven will host the fundraising ride on Saturday, February 26 from 8:30 a.m. to 11:30 a.m. Cost to participate is $100, with all money benefiting Ride 2 Recovery. Riders are encouraged to secure sponsors and donations in support of their participation and to cover the fee to ride.

This will be the third year that DAC Fitness will participate, but it's the first year that the event will be held at all three clubs and open to the public. 

For more information, email Vivian Reesman. To secure your spot, register here or contact the DAC Fitness nearest you:

DAC Fitness Southaven, 3146 Goodman Road - 662-349-0403

DAC Fitness Laurelwood, 426 S. Grove Park Road - 901-767-8437

DAC Fitness Collierville, 440 W. Powell Road - 901-861-2110

About Ride 2 Recovery

The mission of Ride 2 Recovery is to make a difference in the lives of veterans by assisting in their mental and physical rehabilitation programs. The group supports the participation of wounded veterans in its programs, as well as provides bikes, technical equipment, clinics and outings for Ride 2 Recovery participants. Through its efforts the group is able to improve the health and morale of participating veterans.

DAC Fitness Spotlight: Regina M.

When she was in high school, Regina joined band to avoid P.E. class. Things have changed in the last 30 years, and now she's in the best shape of her life - happy, healthy and confident.

Regina loves to mix up her workouts at DAC Fitness through personal training, Les Mills group exercise classes and the latest in weight-training equipment. Sure, she's looking good - but she loves the way she feels most of all.

To see more of Regina's story, don't miss this video:

DAC Fitness Launches Revamped Biggest Loser!

DAC Fitness has announced the sixth annual DAC's Biggest Loser, which is loosely based on the popular NBC program by the same name. The program, which has been significantly revamped this year, is open to both members and nonmembers and will offer guidance in all areas of a participant's health, including cardiovascular and strength workouts, nutrition and overall wellness. For last year's results, click here and here.

Registration is currently underway at the DAC Fitness Laurelwood, Collierville and Southaven locations, and the eight-week program will begin on February 1.

Participants will work with DAC Fitness trainers and compete in one of three categories - male, female and senior - to see who can lose the most weight over the course of two months. Unlike the television show, no one will be eliminated.

All participants will receive:

- Eight Weeks of Unlimited Team Training (personal training in a group of eight to 10 people)

- Full Health Assessment

- Personalized Nutrition Guidance

- Nutrition and Cardio/Strength Workout Journal

- DAC's Biggest Loser T-Shirt

Costs to participate are as follows:

$99 for current DAC Fitness members currently in a training program

$300 for current DAC Fitness members not in a training program

$400 for nonmembers

In April, one winner from each of the three categories will be announced. All winners, determined by the highest percentage of weight lost, will be awarded a one-year membership to DAC Fitness and $750 in personal training sessions.

To register or for more information, email biggestloser@daclife.com.