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.

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!

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 Fitness Names Collierville's 2010 Biggest Losers

The 2010 DAC's Biggest Loser winners with their trainers in Collierville.

DAC Fitness in Collierville announced the winners of its fifth annual DAC's Biggest Loser competition, which is loosely based on the popular NBC program by the same name. This year, DAC Fitness named an overall male, female and senior winner, which were all determined by the highest percentage of body fat lost over the course of three months.

Shelly and Gray

Gray Carter, who worked with trainer Shelly Orman, was declared the male winner by losing 26 lbs.

Heather and Thelma

Thelma Laster, who was paired with trainer Heather Nichols, was named the female winner by dropping 25 lbs.

Gabriella and Mary

Mary Fryman, who worked with Gabriella Arellano, was named DAC Fitness' first senior winner by losing 28 lbs.

All winners were awarded $250 and a one-year DAC membership.


In the five-year history of DAC's Biggest Loser, DAC and DAC Fitness trainers have helped guide hundreds of participants to lose thousands of pounds. Congrats to Thelma, Mary, Gray and all the participants!

Finding the Perfect Trainer

If you're becoming bored with your workouts or find yourself at another frustrating plateau, consider investing in time with a personal trainer. While you might feel intimidated at the mere mention of hiring someone to whip you into shape, know that trainers are working to ensure you reach your ultimate goal. 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 or Certifications: Before you begin working out with anyone, check to ensure they're 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 or her 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.

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 spend the limited amount of time you've set aside and paid for to exercise with him or her. Follow your instinct and find someone you can both trust and respect.

Once you find a trainer that you trust and like, you'll look forward to your time together even more, overcome workout boredom AND defeat those pesky plateaus!