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.

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 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.

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:

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!

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.

Fall Sports for the Entire Family

School is back in session and you may find yourself shuttling kids to and from practices and cheering them on at sporting events. While it's always fun to be your child's number one fan, don't sit on the sidelines all season!

Instead of playing spectator all season, why not get in on the action by playing your favorite sports with friends and family? It's a perfect way to enjoy the fall weather, bond with your kids and have fun with your friends.

Here are a few ways to get back in the game:

Football: Lose the pads and helmets and opt for flags. If you find that your perfect spiral is a bit off, switch it up and play ultimate Frisbee. Like football, ultimate Frisbee still requires running and passing to keep you active throughout the game.

Tennis: It's not too hard to find a tennis court, whether it's at the local gym or park. So, grab your racquet and take advantage! If your hand-eye coordination isn't what it used to be, grab a bigger ball and use the court to play four square.

Volleyball: Playing volleyball requires jumping and squatting, making it the perfect workout for your thighs and calves. If you can't find a net, grab a partner and bump the ball back and forth.

Cross-Country: Take a break from the traditional long-distance run and incorporate some games to make it a group effort. Add sprint intervals or check-in points to add to the fun (and the workout).

Soccer: For this game, you need a soccer ball and some energy. If you're not up for a true soccer match, consider a fun game of kickball.

Employee Spotlight

Gene Perepichay at DAC Southaven

DAC has promoted Gene Perepichay to head trainer at its Southaven club.

In this new role, Gene oversees and maintains all aspects of the training department and will report to Kristen Cook, Southaven's Operations Director, and John Evans, Fitness Director for the Southaven and Collierville locations.

Gene has been with DAC for more than four years as a fitness coach, assisting members with equipment, conducting fitness consultations and assisting clients with workout routines based on their specific needs.

He is currently certified by the National Academy of Sports Medicine (NASM) as a Certified Personal Trainer and Performance Enhancement Specialist, and holds a certification through the National Council of Certified Personal Trainers (NCCPT) and is Special Populations Certified. Gene is an avid racquetball player, leading DAC's Super Splat racquetball tournament for two consecutive years, and enjoys spending time with family, competing in sporting events, traveling and staying aware of health and fitness trends.

DAC Weekend Wrap-Up

Here's what we're reading:

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

How Many Calories ... ? - USA Today

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

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

Summer Diet Pitfalls - DAC Blog

Keeping Kids Active

Obesity has now become one of the nation's largest epidemics, affecting every age group from toddlers to adults. Because of obesity and weight-related diseases, the Millennium generation will face a countless amount of serious issues, from shorter life spans to their inability to hold active positions in military or law enforcement.

To combat this for your children, evaluate what you can change to help them lead a healthier and more active lifestyle. Simple changes made when children are young can help them grow to be healthier adults.

With schools out for the summer, you may find yourself scrambling to find active things for your kids to do (if it was up to them, most would watch television or play video games all day!).

Here are some tips to keep your kids active for the next few months:

Research school or club sports. Find out what's offered at school and help the child identify one or two they'd be interested in doing. It's important to let the child decide what they want to do, so they're more likely to stick with it. Also, check in with your local health club to see what children's programs they offer, if your child lacks interest in organized athletics.

Assign active chores. Teach children responsibility and keep them active by assigning afternoon chores. Vacuuming, dusting or walking the family dog are all great ways to let your child help out around the house and prevent them from watching television all afternoon.

Limit television and computer time. Establish a schedule with your child that sets content and time guidelines. There are several ways to monitor not only what your child is watching or viewing online, but also how many hours they log in front of the screen. This will help prevent children from automatically turning on the television or logging online when they're bored.

Lead by example. Be a role model by increasing your activity and eating healthier with your children. Get the entire family involved by hiking or biking in a local park, or just head outside for a walk around the neighborhood.

Health Club Benefits

If you're a month into a new workout routine at home and find yourself losing motivation, it may be time to make a change. Set aside that aerobic DVD and leave the treadmill behind to try something new at the gym. Doing so can benefit your workouts and strengthen your commitment to becoming healthier.

Wonder why? Here are a few things to consider:

Social Interaction: Meeting people might not be the reason you join a club, but helps keep you coming back. Meeting other members provides extra incentive to workout, especially if you set times to exercise out together.

Access to Equipment: That dusty set of free weights and lone treadmill in your garage won't allow you to add any diversity to your workouts. A fitness club membership will give you access to a wider variety of equipment and you'll have the opportunity to change up your routines whenever boredom starts to set in.

Proper Training: Not only will you have access to a wide range of machines and weights, you also have professional fitness coaches on-hand to demonstrate how to properly use all of the equipment. It's a good idea to work with a fitness coach when joining a club in order to develop the best plan to achieve your goals.

Exercise Classes: Most fitness clubs offer exercise classes that can help spice up your ho-hum routine, while giving you time to work with a qualified instructor. Some classes are progressive and taught in a series, which might help further your commitment level to the instructor, the class and yourself.

Distraction-Free Environment: Cell phones, PDAs and laptops are great communication tools, but they can distract you from your goals. Workouts at home can be easily interrupted by any of these items, but there's no reason to tote your cell phone around as you navigate the club.

Extra Amenities: Many health clubs now offer access to a spa or sauna, pools and childcare facilities. Treat yourself once a week to a guilt-free trip to the sauna or take a few laps in the pool to de-stress and relax. It changes up your routine and provides a healthy alternative to the standard workout.

Make sure you take the time to find the best club for you. For insight and advice, check out our earlier post on Fitting In at the Gym here.

Fitting In at the Gym

If you've resolved to workout more this year, you know it's an exciting feeling in the beginning - planning your workouts and relishing in the euphoric feelings of accomplishing a goal. After a few weeks, however, the resolutions fall by the wayside and everyday life (and bad habits) tends to seep back into your plans.

Perhaps doing it all on your own is not the best way. Each year, millions of Americans join a local gym or health club and studies show that they are 25% more likely to stick to their plan than someone who goes it alone.

Joining a health club is a commitment, making it extremely important that you find the right club for your needs. Before joining, here are some tips for finding the proper health club:

Ask for a tour of the facilities, including locker rooms and saunas. See if the club provides proper cleaning products for members and offers properly functioning and up-to-date equipment.

Make sure the drive to the club is something you can fit in your routine. Physical proximity is one of the most important elements in maintaining club membership.

Ask staff for additional information and qualifications of fitness trainers. Make sure they are accredited and properly licensed to train or teach fitness classes.

Ask the staff for member references. Follow up with members who can tell you their likes and dislikes about the club.

Check to see if the club offers trial memberships. This will give you a chance to use the facilities to see if it's worth the membership fees.

If you have children, check to see if the club offers childcare facilities or a kids' fitness program. Also find out if the price is included in your membership fees.

Once you find the gym that fits you, it's only a matter of time before your fitness goals are realized.