DAC Fitness Donates $10,000 in Exercise Equipment

Sister Teresa Shields of the Jonestown Family Center for Education and Wellness stands alongside Glenn Marshall, James Davis and Bradley as the donated equipment is assembled. 

DAC Fitness recently donated $10,000 in exercise equipment to the Community Foundation of Northwest Mississippi. The donation was accepted by Volunteer Northwest Mississippi, a Community Foundation initiative, and distributed to five organizations in and around the Mississippi Delta.

"We take pride in our dedication to boosting the health and wellness of not only our local community, but other communities around the region," said Robert Creech, president of DAC Fitness. "With the help of the Community Foundation of Northwest Mississippi and Volunteer Northwest Mississippi, we were able to identify five organizations who needed assistance and were happy to provide the necessary equipment to help others improve their health."

Marvin Crawford, Walter Walton and Reshardo Gardner set up the donated equipment.

Recipients include the Jonestown Family Center for Education and Wellness, a health club that offers educational programs on fitness and nutrition; and the Coahoma Agricultural High School football team, whose players will use the equipment for training, and maintaining active lifestyles during the off-season. The towns of Friar's Point, Lula, and Coahoma also received equipment and will use it to promote health and fitness among the town employees.

"We are deeply appreciative of DAC's level of support for the health and wellness of Mississippi Delta residents," said Tom Pittman, president of the Community Foundation of Northwest Mississippi. "Mississippi leads the nation in obesity, which is killing far too many people, while severely handicapping the ability of many others. The donations from DAC Fitness will improve the lives of countless residents in these small Delta towns."

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!

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 Weekend Wrap-Up

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

23 Ways to Eat Better - Women's Health Magazine

Quick Waist Slimmers - Self Magazine

The moments that make us fat - CNNHealth.com

Reader Question: Eating Before Exercising - DAC Blog

Cheers to a healthy and happy weekend!

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 Weekend Wrap-Up

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

Seven Foods to Stop Ignoring - Women's Health Magazine

Active Video Games Count as Legitimate Exercise - GeekDad via Wired.com

Is "Healthy" Fast Food for Real? - TIME Healthland

Have a healthy and happy weekend!

Rev Up Your Metabolism

Did you know that metabolism is a key component of the body functioning properly? Think of it like a gas tank in a vehicle - right now, the many processes that comprise metabolism are working around the clock to convert the food you eat into energy to keep your body "running."

To keep your metabolism running smoothly (or to rev it up), keep these tips in mind:

Start your day with breakfast. Many folks skip breakfast, whether it's due to time constraints or they don't think it's important. Take note - eating a balanced breakfast (a mix of healthy fats, lean proteins and healthy carbs) is one of the most important things you can do to start your day and jump-start your metabolism.

Don't miss a meal. As important as breakfast can be, don't assume that you can skip lunch or dinner to lose weight. Reducing overall calorie intake does help you lose weight, but skipping lunch might lead to overeating throughout the afternoon or during dinner. Calorie reduction should be accomplished by reducing calorie intake throughout the day, not by skipping a meal.

Make good food choices. While eating regularly is one component of revving your metabolism, it's important to make sure you're fueling your body with good food choices. Be sure to read all of our related nutrition posts here.

Maximize your cardio session. Shake up your normal treadmill routine with intervals. Incorporate bursts of speed into your ho-hum run to shake up your system and force your body to work a bit harder (thus boosting metabolism). To add intervals during your workout on other machines, vary the resistance or incline.

Get more sleep. If you're missing a significant amount of zzz's, your body starts producing the hormone, cortisol, which has been linked to an increased appetite and obesity. While sleep needs vary by individual, adults tend to need around eight hours of sleep per night. Make it a point to go to bed at the same time every night and get up at the same time every morning, allowing your body to adjust to a regular sleep schedule.

Overcoming a Plateau

Whether you're trying to lose 100 pounds or the last 10, facing a weight loss plateau is an inevitable part of the journey. To lose weight, one must create a calorie deficit through dietary or activity changes (ideally, a combination of both). After you make the changes and initially lose weight, your body adjusts and progress may stop - despite remaining consistent with workouts and healthy eating.

If weight loss is topping your list of resolutions this year, knowing what to do when a dreaded plateau hits can help you overcome it and continue to lose weight. Here are some solutions to break through the plateau:

• Review your plan. In the last few weeks, have you let yourself indulge in larger portions or slack on your exercise routine? Make sure you're sticking to your plan and aren't sabotaging yourself. If you have a journal, try to detail everything you eat, along with all of your workouts, to keep you on track.

• Count your calories. Are you eating too many calories or not enough? Either can be a cause for stalled weight loss. Consult a doctor or health professional to ensure you're meeting your nutritional needs.

• Kick up your cardio. If you've maintained the same workout routine for a few weeks, it's time to increase the time and intensity. Additional exercise will cause you to burn more calories and help you overcome the plateau. If you need to be challenged, consider enlisting a trainer to help you overhaul your routine.

• Incorporate more activity into your day. Outside of your workouts, are you staying active by choosing stairs over the elevator, walking more and using a car less? If not, don't miss our tips to increase your steps here.

If you make these changes and you still can't overcome your weight loss plateau, reevaluate your goals. Perhaps the weight you're seeking is not realistic for you. If you're unsure or need guidance on what a realistic weight would be for your body type, consult a physician or health professional.

Be Heart Smart!

It's February and time to turn our attention to hearts - and we're not talking about the chocolate or candy variety. Since 1963, February has served as American Heart Month, an initiative led by the American Heart Association to raise money and educate the public about heart disease and stroke.

To celebrate this month, try to increase your heart (and overall) health in five key areas:

Know your numbers. No one can track your health and know how you feel better than you. Knowing your family history, especially as it relates to genetic disorders and conditions, is important, but finding out where you are is key. Schedule a physical and find out your blood pressure, cholesterol and blood sugar levels and where they should be. If anything is awry, your physician can help you identify tools to manage the issue.

Start moving. It's no secret that activity, specifically aerobic exercise, is a large component of heart health. Adults need at least 30 minutes of exercise five or more days per week, but don't think this only involves a treadmill or exercise bike. Walking your dog, playing dodgeball with your kids or gardening all count too, so put down the remote and start moving!

Lose the extra weight. According to the Centers for Disease Control and Prevention (CDC), obesity in the United States is at an all time high. In 2009, only Colorado and the District of Columbia had an obesity prevalence of less than 20%, while 33 states had a prevalence equal to or greater than 25%. Need guidance? Don't miss our blog posts on weight loss.

Relieve stress. Take a moment each day to be still. Whether it's for a few minutes or 20, walk away from the computer, phone or television to a quiet room for de-stressing. Sit quietly, focus on deep breathing and try to clear your mind. This will allow you to recharge and relax.

Break the habit. Whether you smoke, drink too much caffeine or rely on fast food to get you through the day, make 2011 the year you break your unhealthy habit. While some vices are easier to give up than others, find a resource that will help you, hold you accountable and be a cheerleader when you need it most.

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:

Weekend Wrap-Up

Here's what we're reading right now:

125 Best Supermarket Foods - MensHealth.com

7 Tips for the Best Sleep Ever - Health.com

Expert Q&A: Exercising with a Cold - CNNHealth.com

2011 Resolutions: Overcoming Trainer Intimidation - DAC Blog

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!

Keeping Your Fitness Resolutions in 2011

If you're like millions of other Americans, you've already resolved to become healthier in 2011 by modifying your diet and starting an exercise plan. Congratulations on taking the first step toward a healthier lifestyle! Although many don't keep their resolutions, research indicates that those who actually make them are ten times more likely to attain their goals.

If you're in need of some guidance, here are a few strategies that will help you succeed this year:

Set Goals - As with most things in life, if you don't know where you're going, it's impossible to get there. The first step to any successful venture is a plan. Don't just think about what you want to change - write it down. Set goals that are realistic and reasonable, remembering that your goals will change as you progress in your plan.

Don't Rush It - A sure way to sabotage your health resolutions is to rush in and expect immediate results. The key is to assess where you are before starting and ease into your plan. Your overall objective should drive you for the next year, so there's no reason to try to cram everything into the first few days.

Make Smart Eating Choices - Think healthy, not thin. Most people are more successful at long-term weight loss if their motive shifts from wanting to be thinner to wanting to be healthier. Make small food modifications by introducing healthier foods slowly into your diet, replacing the unhealthy options you've been eating. Simple modifications are both reasonable and sustainable.

Melanie Hill (center, in green) is staying active in 2011 alongside other DAC members during a team training session.

Start Moving - A healthy body is a combination of diet and exercise, making it imperative that you start moving to notice results. To get started, it's best to develop a fitness regimen centered on activities you enjoy. Regardless of whether you're working at DAC, at home or another club, it's important to meet with a fitness professional to assess your current fitness level prior to starting a new program. Remember that each person is unique in his or her experience, goals and fitness objectives.

Here's to a happy and healthy 2011!

Weekend Wrap-Up

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

Skip the sweets and just go nuts - USAToday.com

Burn Off Those Holiday Splurges - Fitness Magazine

Give Yourself the Gift of a Stress-Free Holiday - Businessweek.com

Healthy Holiday Foods - DAC Blog

Have a safe and happy holiday!

Indoor Winter Workouts

With a calendar filled with holiday parties and tempting treats available at home and the office, it's time to offset those extra calories with a regular workout routine. While the cold temperatures may have you tempted to stay indoors under a blanket, take advantage of what an indoor workout can do - burn calories in the comfort of your own home, garage or health club!

If you're tempted to continue exercising outside, don't miss our post on motivation in the cold.

If you are looking for a warmer alternative, try the following:

Workouts at Home

Push-ups: Easy to do without any equipment, the push-up is perfect if you have access to a flat surface and know the proper form. For tips, read this Men's Health article.

Jumping Jacks: Also something that can be done without equipment, jumping jacks are fun to add to a routine. If you want to add a bit more difficulty, incorporate hand weights into the mix.

Yoga: Whether you follow a DVD or use a book to find poses that work best for you, grab a mat and get started! To maximize your time, try meditating - it'll help you relax and sort through the day while you stretch and complete different poses.

Jumping Rope: While you may not feel comfortable jumping rope in the house, take advantage of your garage or another enclosed area you have outside the home. It's estimated that jumping rope consecutively for ten minutes can burn nearly 100 calories!

Workouts in the Gym

Equipment: Take full advantage of all the equipment a gym has to offer: stationary bikes, treadmills, elliptical machines, free weights and weight machines. If you're intimidated, seek the guidance of a fitness professional who can show you how to properly use each machine.

Indoor Track: If you don't enjoy using the treadmill or elliptical, many health clubs offer an indoor track for members to use. Whether you walk, run or do sprints, the key is to get moving!

Fitness Classes: If you're tired of doing the same routine each time you exercise, sign up for a class. In addition to shaking up your routine, you'll learn something new and meet new people.

Work with a Trainer: If you're overwhelmed by the gym's options, work with one of the fitness coaches to identify a routine that will work best for you.

Before beginning any new workout plan, please consult a physician.

Beating Workout Boredom

If your exercise routine is starting to feel a bit lackluster, it's time to beat the boredom and incorporate something new. The secret to losing weight (and keeping it off) is variety - it IS the spice of life, right?

So, consider stepping out of your comfort zone and enhancing your workout with these tips:

Try a new class at the gym. Take advantage of your gym membership and try some of the free classes, which are taught by highly skilled, certified trainers. Getting off the elliptical to try yoga or an aerobics class may seem daunting or uncomfortable, but that's the point. Not only will these classes force you to push your physical limits in new and exciting ways, they will also allow you to interact with and meet other gym members.

Workout with a friend. Partner with your neighbor, a close friend or a gym buddy during your next workout. Inviting someone to come along during a workout will keep you entertained and challenged. Ask your friend to show you his/her typical exercise routine and you may find something new to incorporate for yourself.

Take advantage of the changing weather. You survived the summer heat, so be sure to enjoy fall's cooler temperatures by exercising outside. Hit the trails for a run, go on a hike, take a bike ride with family and friends, or grab your mat and practice yoga or Pilates outdoors.

Update your iPod. Listening to the same musical mix during each workout can become boring. Instead of just rearranging songs, try something new. Whether it is a new artist or genre, updating your playlist will keep you refreshed and excited about your workout. Don't forget to coordinate your playlist to keep you motivated during a particularly difficult workout, while helping you relax during stretches and cool-down.

Remember to consult a physician before starting an exercise routine.

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.