DAC Weekend Wrap-Up

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

Happy, Healthy Kids: Health Tips for Summer Fun - Patch.com

Six Bikini Friendly Burger Recipes - Women's Health Magazine

Keep Your Cool - SouthernLiving.com

Designing Your Swimsuit Strategy - DAC Fitness Blog

Cheers to a happy and healthy Memorial Day!

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."

Need Guidance?

If you're in need of fitness or nutrition advice or have a question for a trainer, don't forget that you can ask DAC Fitness! Each month, we'll field questions from you and provide the answers, resources or tips you need to keep you healthy.

Simply click the comment button below, type your question in the box and click the post comment button. 

After you comment, check the blog to see your questions answered from one of DAC Fitness' qualified trainers or fitness instructors. All selected questions will be entered into a quarterly drawing for a free gift.

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!

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. 

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.

Need Guidance?

If you're in need of fitness or nutrition advice or have a question for a trainer, don't forget that you can ask DAC Fitness! Each month, we'll field questions from you and provide the answers, resources or tips you need to keep you healthy.

Last month, we tackled Christie's question about pre-workout meals.

Simply click the comment button below, type your question in the box, add your name and click the post comment button.

After you comment, check the blog to see your questions answered from one of DAC Fitness' qualified trainers or fitness instructors. All selected questions will be entered into a quarterly drawing for a free gift from DAC Fitness.

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!

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.

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.

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.

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.

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.

Need Guidance?

If you're in need of fitness or nutrition advice or have a question for a trainer, ask DAC Fitness! Each month, we'll field questions from you and provide the answers, resources or tips you need to keep you healthy.

Simply click the comment button below, type your question in the box, add your name and click the post comment button.

After you comment, check the blog to see your questions answered from one of DAC Fitness' qualified trainers or fitness instructors. All selected questions will be entered into a quarterly drawing for a free gift from DAC Fitness.

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.

Demystifying Diets

The diet industry is a huge business in the United States, so it's not shocking that each year, more than 100 million people make a resolution to lose weight. Unfortunately, it's estimated that 80 to 85 percent of those people gain back any weight they lost within the first two years.

While exercising is a major component in the battle to shed pounds, your eating habits are an integral part of losing weight. Eating healthy can be daunting if you're unsure what will work best for you or if you embark on a highly restrictive diet plan, only to quit after a few weeks or months. 

While you should always check with your doctor before making any changes in your diet or exercise routine, here are a few ways to modify your eating habits through lifestyle changes (without the restrictive rules that some diets apply):

Whole Grains: Substitute a whole grain product for a refined product. For instance, replace white bread with a whole grain variety, or opt for brown rice instead of white. 

Vegetables: Eat a wide variety of vegetables - the more color and variety equals more nutrients! If you aren't a vegetable fan, incorporate them slowly by including them within other dishes like turkey meatloaf, casseroles, breads, stews and soups.

Fruits: Replace other sweets with fresh fruit. Instead of hitting the candy jar, enjoy fresh berries, grapes or an apple. Also try more exotic fruits like pomegranates, mangoes and papaya.

Meat/Seafood: Opt for lean poultry or seafood and broil, grill or roast them instead of frying. When eating red meat, select the leanest cuts, including top loin, top sirloin and round steaks.

Finally, don't forget to read labels and monitor portions. It's easy to overindulge in items, even when they're considered healthy. 

Making small changes in your daily routine will help them stick, allowing you to reach your health goals!

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