All Posts By

Frankie Shelton

Walking 101

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There are so many options when it comes to staying active, but walking is by far one of the easiest and most popular ways to stay fit! For most people, it’s safe and easy to stick with as well as simple and effective!

 

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Essential Nutrients

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Vitamins and minerals are crucial to consume because the body needs them and the body does not make them. They work to benefit the body in performing hundreds of critical roles. And, it is a balancing act to get enough of these nutrients and to get too much. We recommend focusing on eating a healthy diet to get enough amounts of the vitamins and minerals needed.

 

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Stress Relief

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STRESS RELIEF

 

Spring. New beginnings. Fresh starts. This is the perfect time to take a step back and change the way you view stress in your life. Stress causes many negative physical effects such as illness, poor mood, inadequate sleep, appetite issues, and even heart disease. These negative effects can promote bad habits such as unhealthy eating, smoking, alcohol abuse, and lack of exercise.

 

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Plyometric

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Plyometric Training

 

The word “plyometric” comes from the Greek language meaning to increase or enhance. This type of training differs from strength training in that it involves quick, explosive moves that are designed to increase speed and power. This is done by performing different exercises that activate more muscle fibers at a quicker rate, so our muscles can learn to contract faster and more effectively. Doing this will increase our body’s power in the long run.

 

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MAINTAINING

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Holding Your Resolutions All Year Long!

New Year

As most of us know, a new year is a fresh start, a time where most of us are ready to make a change and focus on a better version of ourselves. Unfortunately, a lot of our new gym members will not be able to maintain this resolution lifestyle because they attempt to make these changes happen overnight. Some will see success in a relatively short amount of time but are not able to maintain the success they saw because they move right back into their previous lifestyle.

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Do More Yoga!

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Benefits of Yoga at Club Fitness

Yoga is such an important part of fitness. A lot of people shy away from yoga as they do not feel like it is “hard enough” to be labeled “exercise.” However, research has shown otherwise. There are so many positive benefits to yoga and classes that work both the mind and body. These classes should be added to your weekly exercise routine as soon as possible because they have so many positive benefits.

 

Yoga benefits your body in the following ways:

-Strength/muscular endurance

-Flexibility

-Better posture

-Improvement in core strength

-Strengthens muscles around the spine

-Improving pain in the back, spine, & neck

-Improved bone density

-Improves overall balance

 

Yoga also benefits your mind in the following ways:

Stress relief

-Relaxation

-Decreases blood pressure

-Improves happiness

-Improves mental focus

-Improve sleep

 

Yoga is amazing!   Adding this to your weekly routine, 1-2x a week, will definitely help you to live a happier and healthier life.

New To The Gym?

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Tips to Get Started 

Gyms can be intimidating for first timers. Machines you aren’t familiar with, unspoken rules and your anxiety to lose a couple extra pounds as quickly as possible can leave you a bit lost. Fear not! We have listed a few things to keep in mind to help you move in the right direction.

Come Prepared

Start with the basics: a pair of well-fitting athletic shoes, comfortable, breathable clothing, a water bottle and towel. This is your gym armor! Also, be sure you have eaten something prior to your workout so that you have adequate energy but not too close to gym time that it would interfere with your workout. Example, a banana one hour before you work out.

Know Your Body

Stop by the trainer desk and get your InBody scan done. The more you know about your body and its starting point, the better prepared you will be to plan your workouts and set your goals.

Start Small

Be sure to not overdo it your first time stepping into the gym. I know, its hard! We are excited to get going. But in order to help prevent injury, you should avoid intense workouts initially. Too much too fast might cause cramps and muscle pulls! Reach out to one of the personal trainers and they can give you a great plan to get you started with attainable goals. That includes rest time and recovery!

Balancing Workout and Diet

Strive get a good mix of resistance training and cardio in your weekly gym time, but also don’t forget about your food intake. Balancing your workout with the right diet is very important. It’s not about starving your body for weight loss, but fueling it properly to prepare for a great workout.

Ask Questions

Most importantly, don’t be afraid to ask questions! Everyone in the gym was new at some point and we all need help and guidance. Personal trainers, group fitness instructors, fellow gym members, we are all a team to help each other out!

Need a place to workout? Grab a VIP pass and hit one of our 20+ St. Louis area Club Fitness locations!

Take It INSIDE

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Top 5 Advantages To Indoor Workouts

Stress Relief

Many studies have proven that exercise improves mental health.   Having a safe and reliable location to workout then makes it so much more likely and convenient for you to continually workout and to continually relieve stress.  And, in so doing, you will regularly experience the benefits of that.  Take a walk on a treadmill, or try a class, or push some weight with a machine.  Break a sweat and develop your mental well-being along with your physique.  Stress relief benefits include lowering cortisol levels (when lowered, works to improve healing and minimize fat in the body) and releasing endorphins (which work to improve your mood).

Cardiovascular Improvement

Heart disease is still a major illness and concern in the U.S.  And, working out regularly is a huge step toward solving the problem.  Having a location that is close by then helps you to develop a routine.  And, regularity in cardio training has shown to reduce LDL (low density lipoproteins) in our bodies and increase HDL (high density lipoproteins).  These improvements then lower blood pressure and enhance circulation.  And, this not only reduces the likelihood of heart related illness, but also works to improve energy levels and overall well-being. 

Bone Density

Gym workouts are great because they can easily include resistance training.  You don’t need to buy weights or racks or benches.  All the equipment is there and ready for you.  You can lift, press, and squat to your level of ability.  Weight training prevents osteoporosis by developing bone density (which then keeps bones strong and resistant to fractures).  Working out with weights then protects the entire body by strengthening our skeletal system.  And, with these healthier bones, you will have an increased supply of oxygen in the blood.  And, that helps in preserving and repairing organs and tissues.

Body Re-Composition

Gym workouts are amazing ways to work off extra calories.   And, excess calorie consumption always leads to lipogenesis (fat accumulation in the body).  Any form of workout burns calories, but having a huge variety in equipment and classes, greatly increases chances of success by challenging the body in new ways.  You can try a new machine, or take a class you’ve never experienced, or find assistance with a personal trainer and learn something that will help you toward your goal.  And, the more you try, the more you challenge your body and work to combat lipogenesis.  Minimizing fat build up in the body then leads you to having higher energy levels, greater endurance and developing a stronger and leaner physique.

Motivation

Having a gym membership can be incredibly exciting.  It affords you the opportunity to be around like-minded people who are also working to improve their health.  The members and staff, too, often create a friendly and supportive atmosphere and encourage you to come back.  And, although there are a lot of things to do at a gym, the options typically all revolve around being active.  So, that helps you stay on track and keep you working out while you’re there.  And, if you have any questions that a fellow member can’t answer, the staff is there to help you.  This might even lead you to a personal trainer who will have all the answers you need. 

Step Into Fitness

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GET IN THOSE STEPS!

Many of us have heard the advice to get in a few extra steps during the day. We are told to take the stairs instead of the elevator or to park a little further away from the building’s entrance in a parking lot. But, do these extra steps really matter? The good news is YES! Walking is a great form of exercise. This is especially true for those who are just starting their fitness journey or those who are recovering from injuries. Including walking as part of your overall fitness plan, you can get your heart pumping, muscles working, and fat burning.

BENEFITS OF WALKING

• Cardiovascular and Aerobic Fitness – Helps prevent and manage health conditions such as heart disease, high blood pressure, and Type 2 Diabetes

• Body Weight – Encourages weight loss and the maintenance of a healthy body weight

• Muscle and Joint Health – Promotes bone and muscle strength while improving overall flexibility, balance, and coordination

• Mental Health- Aids in stress relief, release of exercise endorphins to create a happier mood, better memory and cognitive function

TIPS TO GET EXTRA STEPS

• Set a goal (i.e. 30mins a day)

• Wear comfortable shoes

• Use a fitness tracker and aim for 10,000 steps a day

• Take your dog on an extra walk

• Walk to nearby errands

• Walk during your breaks or lunch hour

• Pace during phone calls

• Set an hourly alarm to get up and move

• Add accountability by walking with a friend

• Go hiking

• Walk the track at your local high school

• Break up the 30 minutes into smaller portions throughout the day

• Reward yourself with incentives that keep you moving

Add these tips to your day and watch those steps add up!

Prepare For SUCCESS to Maximize RESULTS

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YOUR RESULTS WILL FOLLOW YOUR PLANNING

 

“Failing to plan is planning to fail.”

Everyone exercises with one thing on their mind – achieving a goal. Whether the goal is to lose weight, lose inches, increase endurance, get stronger, faster, bigger, increase flexible, reduce stress, or the multitude of other reasons we exercise, all goals share a common bond. That bond, or connection, is this: without a plan and preparation, goals are not easily attainable, if at all.

“Random exercise leads to random results.”

A common new gym goer workout is called the “the pinball workout”. This involves walking around, aimlessly, in a fitness center and working on the first piece of equipment encountered. Then, this process is repeated enough times to satisfy the time allotted for that day’s workout. And, this random approach works against the body in accomplishing it’s goal as it randomly trains the body.

To avoid randomness, we recommend having a clear understanding of what the goal is and how to accomplish it. And, it’s very difficult to form a process or plan for success without a goal. If someone never knows where the finish line is, they have nothing on which to base progress.  So, it’s a good idea to establish clear goals with realistic timelines so progress can be tracked on that plan.

The next step, after establishing specific goals, is to develop the specific plan to achieve these goals. Everyone is a unique individual with unique goals and capabilities. Following someone else’s plan isn’t then recommended.  An ideal dream goal for one person may not necessarily be right for another.  So, it’s a good idea to make and develop a personalized plan to ensure personalized results! Prioritizing goals and working toward them systematically is a guaranteed method for success.  And, paying attention to successes or failures is important on any fitness journey so those behaviors can either be replicated in the future, if they work, or avoided, if they don’t.

“Greatness take time.”

Finally, making sure goals are achievable and preparing realistic timelines assists with attaining success. If it has taken a body many years to get to where it is now, it’s recommended to give that same body time to adapt to new habits and new activity levels. Results and progress will come from consistency and staying the course! Set a long term goal with short term goals along the way.  Then, its possible to track progress and ensure every step efficiently progresses toward the end goal!