DAC Weekend Wrap-Up

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

Going on vacation? 3 Creative Ways to Stick to Your Fitness Routine - Self Magazine

Family balances life and nutrition - USAToday.com

Cutting calories without cutting flavor - Associated Content from Yahoo.com

The Best Workout Music for May 2011 - Shape Magazine

Beat the Summer Heat - DAC Fitness Blog
 
Have a happy and healthy weekend!

Beat the Summer Heat

Summer is just around the corner, which often means a calendar full of cookouts, family gatherings and outdoor sporting events. Warm temperatures and high humidity make it extremely important to take precautions while enjoying outdoor fun.

Before you head outside, brush up on last year's summer safety tips and don't miss our latest ways to beat the heat:

Wear loose-fitting, light-colored clothing. The body needs room to breathe and tight clothing can restrict your ability to cool down. Dark colors are a magnet for heat, so opt for lightly colored clothing, which deflects the harmful ultraviolet rays of the sun.

Be mindful of the foods you eat. While this is always important, it's imperative when you're spending a significant amount of time in the heat. Avoid foods high in sodium, which can cause water retention and bloating, and meals high in processed sugar and refined carbohydrates, which zap your energy. Stick to lean proteins and vegetables and fruits with a high water content, like squash, zucchini, tomatoes, berries and melon. Avoid alcoholic and caffeinated beverages, and opt for water or 100% fruit juice.

Schedule events accordingly. The sun's rays are strongest between 10 a.m. and 3 p.m., so try to plan your outings and events in the morning or late afternoon. If that's not an option, make sure to apply sunscreen, wear a hat and take plenty of breaks in the shade. If you prefer an outdoor workout, set aside time early in the morning or later in the evening to avoid additional heat-related strain on the body.

Know the warning signs. Young children and the elderly are most prone to heat-related illnesses, so it's important to know the signs and check on your friends, family and neighbors often. Symptoms of heat exhaustion include weakness, dizziness, headaches, nausea, muscle cramps, cold or clammy skin and fainting. If you suspect a heat-related illness, move the individual to a cool environment and seek medical attention immediately.

Giveaway Winner

Thanks to all of the participants in our 100 free days of fitness giveaway. Using the Random Number Generator, we have identified our winner:

Congratulations, Marbethr! Please email Marya to set up your 100 days of free access to DAC Fitness Laurelwood. 

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.

DAC Fitness Hosts Opening Events

DAC Fitness' first Memphis location, located at 426 S. Grove Park Road in the Laurelwood Shopping Center.

On Saturday, DAC Fitness celebrated the official opening of its recently renovated Laurelwood club with smoothie samples, inflatables for kids, membership discounts and free fitness classes. More than 100 people came by to kick-off the celebration, including the dozens who participated in the BODYPUMP™, Team Training and BODYFLOW™ classes.

Drake & Zeke from 98.1 stopped by to broadcast live throughout the morning.

BODYPUMP, an exclusive LES MILLS™program available at all DAC Fitness locations, is a 60-minute barbell class that challenges all muscle groups and strengthens a participant's entire body. The class offers a great selection of heart-pumping music and choreography, which changes every three months.

DAC Fitness trainers lead the crowd in the largest BODY PUMP class to date.

DAC Fitness offers a personalized, hands-on fitness training program called Team Training, which provides a member expert instruction and access to top-of-the-line equipment on an unlimited basis. During a Team Training session, participants work with a certified fitness coach on a targeted and personalized workout regimen in a small group environment.

Brooke demonstrates an exercise at one of several stations during the Team Training class.

Finally, DAC Fitness trainers led attendees through BODYFLOW, a LES MILLS program that combines Yoga, Pilates and Tai Chi that builds flexibility and strength.

Don't miss The Commercial Appeal's article on the club's official opening here. For more information or to start your free trial membership at DAC Fitness Laurelwood, visit daclife.com or call 901-767-8437.

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.

DAC Fitness Celebrates Renovated Health Club

Join DAC Fitness on Saturday, April 2 to celebrate the official unveiling of its recently renovated club in the Laurelwood Shopping Center (426 S. Grove Park Road, Memphis). Celebrate the facility's first Memphis location throughout the day with smoothie samples, tours of the updated facilities and membership discounts.

Bring your workout gear and participate in any of the free morning classes:

8:15 a.m. - BODY PUMP
DAC will host its largest BODY PUMP class, providing 100 participants with light barbells and steps.

9:30 a.m. - Team Training
DAC trainers will guide you through a heart-pumping workout with full-body toning that's customized to fit your needs.

10:30 a.m. - BODY FLOW
Join DAC for this Yoga, Pilates and Tai Chi combination class for the best in a mind, body and spirit workout.

To reserve your spot, call 901-767-8437 or email Matt Nason at mnason@daclife.com.

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 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 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.

2011 Resolutions: Overcoming Trainer Intimidation

This is part two of a two-part series on healthy resolutions. In case you missed our first post on keeping your fitness resolutions in 2011, you can find it here.

Trainer John Nelson keeps client Pamela Schnell motivated during her workout at DAC Fitness Collierville.

While you might feel intimidated at the mere mention of meeting with a fitness professional, know that trainers are working to ensure you accomplish your goals. Trainers also provide the necessary education about fitness and nutrition, help track your fitness progress, offer guidance and give you a reason to show up at the gym.

Here are a few things to look for when identifying an ideal trainer:

Education/Certification: Check to make sure the trainer is properly accredited or certified through a well-known fitness organization, like the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM) or the National Strength and Conditioning Association (NSCA). While it isn't required that a trainer have a college-level degree, the more education they have, the better equipped they are to train you.

Experience: Identify a trainer that can use his experience to help you accomplish your goals. For instance, if you want to focus on weight-loss, check to see if the trainer has experience in that area. Working with someone who has only designed exercise routines for bodybuilders might not have enough experience to properly assist you. Additionally, ask for references so you can contact previous or current clients and find out if they would recommend him or her.

DAC's Brooke Wilson-White leads a Team Training class at DAC Fitness Laurelwood.

Personality: Identify a trainer who will fit your personality the best. Do you need a cheerleader to consistently motivate you or a drill sergeant who pushes you to the limit? Also, make sure you get along with your trainer. If you don't, chances are you won't want to see him/her, let alone spend the limited amount of time you've set aside to exercise with him/her. Follow your instinct and find someone you can both trust and respect.

Don't forget that all great plans have measurable results. You can check in after a pre-determined time on the progress you've made. Evaluate your plan after two, four and six weeks to see how you're doing. If you've enlisted the help of a fitness coach, he or she can help you evaluate what's working and what isn't.

Regardless of where you are today, know that you can be a healthier person tomorrow. Try not to get frustrated or burnt out - you can turn your 2011 New Year's resolutions into a reality with hard work and dedication!

Healthier Holidays: Get Moving

It's that time of year again. Those six frantic weeks filled with Thanksgiving, Christmas, Chanukah and New Year's are almost here, leaving you stressed out and tired. Who has time to fit in extra workouts or fight sugary temptations at the annual office party?

It is estimated that most adults gain an average of about one-pound every holiday season. While this may not seem like a significant increase, returning to a healthy lifestyle after eating such rich foods and not exercising is much harder than actually staying active during the holiday season.

Here are some easy tips to get moving during the holidays:

Maggie Heinz and her six-year-old son, Johnny, take a walk around their neighborhood.

Take a walk. Whether you need a break from your family or need to get away from the desserts in the kitchen, taking a quick 30-minute walk will boost your metabolism, allow you to get some fresh air and help clear your mind.

Wake up and stretch. Do a few simple stretches as soon as you wake up in the morning. It'll get you moving and warm up your muscles before you've even had your first cup of coffee.

Avoid front row parking. Don't fight traffic for a parking space near the grocery store or mall entrance. Instead, park in the back and enjoy the extra exercise you get from the walk.

Randall and Marya Green enjoy family time with their four-year-old son, Gavin, at the Snowden Grove playground.

Play with the kids. Volunteer to get the kids out of the house at your family's holiday party. Visit a local park or the backyard to play a pick-up game of football, tag or hide-and-go seek.

Do the chores. Housework can easily be overlooked in the holiday rush. Offer to help out around the house by doing the most active chores like vacuuming, dusting, walking the dogs or grocery shopping.

Take the stairs. Avoid using the crowded escalators and elevators by taking advantage of the stairs. Most people won't be using them and you'll be burning more calories by moving.

Maximize your time. Take advantage of any spare time you have. Use your lunch break to get away from your desk and go for a quick walk or pick-up that last minute holiday gift.

DAC Weekend Wrap-Up

Here's what we're reading now:

Health Recipes: Comfort Food - Women's Health Magazine

Expert Q&A: How can I eat right on a business trip? - CNNHealth

Health Memphis: Adults should steer youngsters toward healthful choices - The Commercial Appeal

Maximizing Fall Fun - DAC Blog

Back to School: Staying Active

Once you have your children's lunch routine established, it's time to focus on their after-school activities. With access to computers, video games and television, it's easy to understand why childhood obesity has become an epidemic.

Unlike most adults, children don't associate foods with calories or exercise intentionally to burn excess calories. To combat this, it very important to find activities that are fun, yet keep them moving.

Establish play-dates. Meet with neighboring families and the parents of your child's friends to see when their kids are available to play after school or on weekends. Set weekly or bi-weekly times for the children to interact, which will help keep them active and allow for peer-to-peer social engagement.

Be active during family time. Visit your local health club to play tennis, swim or play racquetball. Go for a walk around the neighborhood or visit a local park. Illustrating your dedication to health and wellness to your child can help encourage them to be active, even in your absence.

Support your child's interests. If your son or daughter has an avid love for the arts, sports or dance, support them by finding an outlet for their interests. Look for art classes, league sports or dance studios in your area. By expanding their interests in athletics or the arts, your children will spend less time in front of the television or playing video games.

Research after-school programs. Some schools offer after-school programs for children, allowing them to stay on campus after school ends. These programs can provide students access to the school's playground or gym, while some offer onsite tutors to assist with homework. With homework completed immediately following school, your children will have time to join you for a walk or another family activity after dinner.

For additional ideas, don't miss our earlier post about keeping kids active!

Back to School: Help Your Child Make Healthier Choices

Kids are heading back to school all over the country this month. Translation: they'll be relying on the school's cafeteria for lunch. While traditional tray lunches are still offered, many schools have increased the a la carte selections, tempting students away from the more nutritionally balanced lunches.

Although recent guidelines have limited soda and high-fat selections offered in school cafeterias to help curb the problem of adolescent obesity, not every school has been impacted. It's a parent's responsibility to teach his/her children how to make good meal choices.

Here are a few tips to help you:

Make breakfast: Make sure your kids eat a filling and healthy breakfast every day. It will help them focus during morning classes and prevent them from making poor lunch choices in the cafeteria.

Set a budget: Give a set amount of lunch money each day, which will limit the amount of a la carte items your child can purchase. Dole out the money on a daily basis instead of weekly, so they can't spend it all on one or two unhealthy lunches.

Plan: Find out what the cafeteria is offering and sit down with your child to plan lunches for the week. Help them pick foods they enjoy, but that are also nutritious. Allow them to have one free day per week to eat whatever they want.

Pack a lunch: There might not be time to send a prepared lunch with your child each day, but packing a lunch once or twice a week will help ensure healthy eating on those days. On alternate days, they can eat from the cafeteria.

Be a role model: If your children see you eating only fast food and drinking soda, why would they want to eat healthier? Eat a diet rich in vegetables, healthy grains and lean protein. When children eat healthier at home, they're more likely to make better food choices when you aren't around.

Contact the school: Talk to the administrators or board members in your school district to find out what they are doing to provide healthier options for students. Initiate change in the cafeteria menu for your child's school.

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.