Martial Arts Memberships at Golden Ring - NO DUES UNTIL JANUARY 20, 2021!
NEW MARTIAL ARTS MEMBERS NO PAYMENTS UNTIL JANUARY 20th 2021!
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via Blogger https://ift.tt/35k16Q0 November 12, 2020 at 02:06AM
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Golden Ring Membership - NO MONTHLY DUES UNTIL 2021!
Join Spunk Fitness Today & PAY NO MONTHLY DUES UNTIL 2021! #GETFIT #NOEXCUSES #MAKEACHANGE MAKE A CHANGE TODAY!!! Only $59 Start-up fee, and get your Monthly Dues now until 1/20/21 FREE!!! ***Annual Price Pledge Applies Includes: * 1 FREE PT Session w/Mini-Fit Consult * 1 FREE Week Martial Arts * 1 FREE Chiropractic Screening Start Today! Sign up here: https://www.spunkfitness.com/spunk-golden-ring-memberships #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #fitfam #lifestyle #instagood #sport #healthy #healthylifestyle #crossfit #gymlife #personaltrainer #exercise #follow #muscle #instagram #like #weightloss #fitnessmodel #gymmotivation #life via Blogger https://ift.tt/36BXXL5 November 10, 2020 at 09:25PM
Balancing the 3 Aspects of Fitness in Your Personal Routine
If you’re new to ‘doing’ fitness, it can be hard to know where to start. Showing up at the fitness gym is the first step, but then what? Without hiring a personal trainer to accompany your workout sessions at the health club, how else can you know where to start? Here are some basics to planning and implementing your own fitness routine. The ultimate goal of a personal fitness routine is a balance that includes the three basic aspects of physical fitness: cardiorespiratory endurance, muscular strength and endurance, and flexibility. Doing all cardio and no strength training may lead to muscle imbalances, injuries, and lack of muscle tone. On the other hand, strength training all the time might leave you buff, but panting after going up a flight of stairs. Neither of these are useful if you are unable to flex and move your body through its full range of motion. Cardio-respiratory EnduranceThe ACSM recommends the following minimum level of cardio-respiratory exercise:
It might sound like a lot, but if you start with 150 minutes, that’s only (5) 30-minute walks, jogs, bike, or elliptical sessions a week. This amount will improve your cardiovascular fitness and benefit your health, but if you want to see even greater improvements and lose weight, they recommend you work up to 300 minutes (5 hours) of moderate intensity cardiovascular activity each week.
Muscular Strength and EnduranceMany gym newbies are uncomfortable using resistance machines or getting anywhere near the weight rack, but there’s nothing to be afraid of. Building muscle has many health benefits such as improving functional strength for everyday tasks, preserving bone density, and raising your metabolism — not to mention it will make you look great in (and out of) your clothes. If you’re new to weight training, don’t sweat it. Experts recommend getting in at least 2 non-consecutive strength training sessions a week at the fitness center. You might want to start simple, or dive right in. Here are some suggestions:
Whatever your mode of strength training, choose 8-10 exercises to start out, and try to complete 1-2 full circuits of 8-12 reps each. As you improve, add more sets, choose heavier weights and complete fewer reps, or stick with lighter weights and do more reps. Flexibility FitnessThe final aspect of fitness is the one even very athletic people tend to neglect: flexibility. Stretching keeps your muscles healthy and functional while protecting your joints, so try to incorporate it into your fitness routine at least 2-3 days a week, and more if possible. Rather than risk injuring cold muscles, stretch after your usual cardio or strength training workout, when your muscles are warmed up. If you’re new to flexibility work, start with static stretches, holding each positions for 30 seconds, and repeat 2-4 sets. Start with these three building blocks of fitness, and you’ll be well on your way to designing a personal fitness program that gets results for you. via Blogger https://ift.tt/3eS6jBW November 10, 2020 at 08:24PM
Gym Equipment Series: 4 Secrets to Rowing Like A Pro
For newbie fitness club members, some pieces of gym equipment are more difficult to master than others. Treadmills and elliptical trainers are fairly self-explanatory, but when it comes to the rowing machine, proper technique doesn’t come naturally. Nonetheless, it’s vital to avoiding injury and getting the most out of your workout. This introduction to the indoor row machine will give you a better understanding of proper technique so you can start rowing like a ‘pro.’ The indoor row machine, otherwise referred to as an ergometer (ERG), gets its nickname from the device that tracks the amount of energy expended during activity. And, in this case, it’s a lot of energy – up to 800 calories an hour! Check out these other reasons to love the rower:
It provides a near-total body workout — quads, hamstrings, back, abs, arms, shoulders, and calves.
It’s low-impact.
Depending on how it’s used, it increases aerobic fitness, strengthens muscles, and builds explosive power.
It’s a popular option for cross-training among endurance athletes and Cross Fit enthusiasts.
Secrets to Good Rowing Form
At first glance, the row machine looks pretty straight-forward (put your feet in the straps, grab the handle, and go), but improper form is a common fitness center newbie mistake. The first thing you need to do when you approach the rower is
(1) adjust the damper. The damper is the lever located on the side of the flywheel that controls the resistance level of the pull chain, much in the same way gears control the resistance level on a bicycle. If you fail to adjust the damper, you may be in for a much more difficult workout than you’re prepared for. Experts suggest those new to the rower start with the damper set between 3 and 5 because this most resembles the feel of rowing on the water. (2) Start with good posture. Many people slouch forward when they sit at the rower, placing too much strain on their back, shoulders and arms. Keep your spine in a ‘stacked’ neutral position throughout the full range of motion. (3) Follow the 3-step process:
Push with your legs first (60% of your power should come from the legs)
As you extend your legs, pivot your hips back until your shoulders are past your pelvis
Pull your arms toward your chest, aiming for the same place the bar would align with during a chest press
(4) Engage your core throughout. Roughly 20% of your power should come from the core. Engaging your core not only works your abdominals, but protects your back while providing the connection between upper and lower body movement. When your core is working, your legs, butt, and arms are less likely to get ahead or out of sync.
(5) Avoid rowing with just your arms. This common mistake will be avoided if you use the 3-step process, but it bears repeating. Your arms should only be doing the remaining 20% of the work. A good test of whether you’re engaging your core and legs properly is whether the seat is at the same level as the handle throughout the whole rotation. Following these keys to good form will enable you to get the greatest, safest calorie burn from your time on the health club row machine. Start getting comfortable with the rower, and who knows – it might just become you’re favorite way to workout. via Blogger https://ift.tt/3mLYaBI November 05, 2020 at 02:15PM
Preparing for a Fun Walk
The beginning of the year is a good time to set new goals for fitness – the more specific, the better. One specific goal many people find motivating (and fun) is a walk/run event. Signing up for a tangible event that is the culmination of weeks of training not only provides motivation through the daily grind of workouts at the fitness center, but offers a reward for following through on your commitment. Regardless of your perceived fitness level, walk/run events are challenging, and require preparation. Choosing an event in the spring or early summer will give you plenty of time to train from 4-9 weeks, depending on your current fitness level. For your first event, make it something especially fun, perhaps one that benefits a favorite charity or cause. Find an event that offers plenty of support, motivation, and –most of all– some sweet swag such as a medal or customized t-shirt you’ll be able to commemorate it with. The following are a few guidelines for the best experience as you prepare for your first fun walk event. #1: Formulate a Training Plan.If you’re already comfortable walking for 20 minutes at a time, you may be able to train for a 5K (3.1 miles – the typical distance for walk/runs) in as little as 4 weeks. On the other hand, if you’re completely new to walking, you may want to give yourself a full 2+ months to prepare…so start now. For most people, 3-4 walks a week will probably suffice. Every 5-10 days, increase the duration of your longest walk. For instance, if you’re used to walking for 20 minutes, start by making one of your sessions 25-30 minutes, and increase your longest (and shortest) walks by 5 minute increments. If the fun walk is 5K, your goal is to able to walk for about 45 minutes straight (which equals an average 15-minute mile). Although a simple plan like the one described is more than sufficient for your first event, you may want to recruit help in creating an effective training plan. This might be a friend, a plan provided by the event itself, or any number of online programs or apps, such as the popular “Couch to 5K.” #2: Track Your Workouts.This could be as simple as writing it down, or as official as using an app or fitness tracking device. Whichever method you use, seeing your progression on paper will give you a better overall idea of how you’re doing. #2: Train with a Friend.A friend might have been the reason you signed up for your first fun walk in the first place. In any case, the more people you can share the experience with, the better! Encourage a few friends to do the event with you, and set up training ‘dates’ 1-2 times a week. For even more fun, participate fully in themed events by designing outfits you can wear the day of the event. #3: Vary Your Rate and Route.For the best preparation, learn everything you can about the event-day course. Is it flat? Hilly? Dirt? Gravel? If the course includes particular challenges, incorporate at least a few of those elements into your training. In addition to one distance stretcher, try to fit in at least one harder workout each week – whether hills, speed intervals, or a change of terrain. If you do most of your training on a treadmill at the health club, change the elevation or choose different workout settings. When you walk outside, choose different routes to keep yourself engaged in your surroundings. Follow these three tips, and your first fun walk will be a great experience you’ll want to repeat again and again. via Blogger https://ift.tt/3mRyHqi November 03, 2020 at 11:04PM
Getting The Most Out Of Your Gym Membership
So you have finally taken the plunge and decided to start a gym membership with Spunk Fitness. Congrats! Now what? It is easy to sign up for a gym and think that means that you have done all that you need to do. However, to get the full benefits from your Spunk Fitness membership, you have to put more effort in than that. Here are our tips for getting the most out of your gym membership: Make Time For It An extremely popular excuse for not working out is that “there isn’t enough time.” However, if you make exercise a priority, you will make time for it. Even if you only have time for a half hour workout, go for it! You can always take a long walk after dinner if you do not feel you got everything you could out of your workout. Be Prepared If you are always ready for the gym, you have one less excuse not to go. Keep a gym bag packed and either near the entrance of your home or in your car. This way, any time you have to workout, you can take advantage of it, no excuses. Visit During Off-Hours If you feel hesitant to head to the gym because of the large crowd, going during less popular times may help ease your anxiety. Additionally, this ensures that you can have access to the full range of equipment. Get Fitness Instruction
At Spunk Fitness, we offer free fitness instruction for all our members. We can help you with your exercise program, teach you how to use various equipment, and consult you on proper technique. Classes will even help you meet new people and make friends, giving you even more incentive to come to the gym. Whether you want a one-on-one training session or you would prefer a group fitness class, Spunk Fitness can help!
Regardless of your fitness goals, Spunk Fitness is here to help you get the most out of your membership. Contact us today for more information!
via Blogger https://ift.tt/31ROjSE October 30, 2020 at 12:45AM
Foods To Fuel Your Workout
If your body was a car, food would be the gasoline you use to keep it going. If you want to be productive and get somewhere, you need a full tank of gas. However, not all foods are created equal. There are some pre-workout snacks that will help you build muscle, shed fat, and increase your endurance. Before you come in to your favorite fitness center, Spunk Fitness, here are some foods that will give you the fuel you need to power your workout to your full potential: Bananas Bananas are powerful fruits that can give you just the fuel you need for a great workout. The carbohydrates will help jumpstart your metabolism, and the potassium with help with your muscle function. Oats The fiber in oats helps you maintain your energy levels by slowly releasing carbohydrates into your bloodstream, making it an excellent pre-workout food. The B vitamins in oats also go a long way to energize you and keep you going. Greek yogurt and berries
Greek yogurt is an excellent source of protein, which helps power your muscles. However, protein takes a while to break down, which is why we suggest adding berries in the mix. The carbs from the berries (try blueberry or raspberry) with break down quickly in order to fuel your workout, and the protein will kick in later to aid in muscle repair.
You should eat between 30 and 90 minutes before you workout, depending on what you are eating. While carbohydrates break down pretty quickly, proteins and fats take much longer. Allow yourself more time for a bigger meal to avoid feeling bloated during your workout. For more nutrition and fitness tips, come into your local fitness center, Spunk Fitness Today!
via Blogger https://ift.tt/3e1EHd6 October 28, 2020 at 11:24PM
Gym Equipment Series: The Cable Trainer
Among the many pieces of equipment that tend to intimidate even long-time fitness gym users is the cable trainer. At first glance, this frame with cables, pulleys, and attachments can give the impression it’s complicated and difficult to use, when in fact, neither is true. After gaining a little background knowledge of how to use the machine, and what kinds of exercises it’s good for, you’ll no longer view the cable trainer as a foreign machine, but a piece of useful equipment in your everyday workouts. First of all, the cable trainer has several aliases and comes in a few different varieties. It is often referred to interchangeably as a cable crossover gym, a functional cable trainer, or simply a cable trainer. The simplest variety of cable trainer possesses a single arm, whereas the crossover trainer has double arms (makes sense, right?). Finally, the most deluxe variety not only has two arms, but can be adjusted both vertically and horizontally. Your fitness center may have one or all of these varieties, but essentially, they provide the same benefits. Benefits of the Cable TrainerThe following are some of the greatest training advantages of cable trainers: • Functional fitness. A focus on functional fitness has become increasingly popular in the last few years (in fact, it’s one of the top ten fitness trends for 2016). The cable trainer enables movements that mimic the range of motion used in everyday tasks – bending, twisting, lifting, and reaching. This in turn strengthens and protects your body from common injuries. • Versatility. Thanks to its cables and pulleys, these machines allow for great versatility of movement and types of moves. You can work virtually every muscle group in your body – shoulders, arms, back, chest, legs, and core. • Core stability. Unlike many other strength training machines, cable trainers require you to use your own body for support and stability. This trains your core, which in turn protects your back and every other muscle group in your body. • Multiple muscle groups (multi-planar). Most other health club resistance machines isolate one muscle group at a time, and if used exclusively, can lead to injuries in areas of weakness that are subjected to too much force or unnatural ranges of motion. The beauty of the cable trainer is its recruitment of many muscle groups at once. This allows you to build better overall strength, and prevents injuries from overextension or overuse. The body was made to work as a unit, and the cable trainer ‘gets’ that. • Better eccentric contractions. Concentric contractions shorten muscles, and eccentric contractions lengthen them back out. Many machines take the ‘work’ out of the eccentric portion of a rep, but not cable trainers. Your muscles work through the whole range of motion, giving you greater resistance training from every move. How to Use the Cable TrainerAs with many other machines, the first step to using the cable trainer is removing the pin to adjust the weight setting. If you’re not used to it, it may take some time to figure out the amount of resistance that’s right for you for each move. Secondly, if it’s a deluxe functional trainer, adjust the pulley height so you can perform moves at the right angle. Be sure to hold on to the cable tightly while you’re adjusting it, or it will fall. Lastly, attach the appropriate handle or bar to the pulley for the moves you want to perform. Familiarizing yourself with the cable trainer can add yet another effective tool to your workout arsenal. If you’ve never used this equipment before, give it a try the next time you visit the spunk fitness center. via Blogger https://ift.tt/37KEdXM October 27, 2020 at 12:49AM
Reasons You Are Not Losing Weight
You have been working your butt off (or trying to, at least), but that number on the scale still won’t budge. Though this can be disheartening, don’t give up now! All that means is that it is time to reassess your fitness plan and pinpoint exactly what is preventing your weight loss. Here are some possible reasons you could be hitting a plateau: You aren’t drinking enough water Staying well-hydrated is an essential element of losing weight. First of all, water helps suppress your appetite, stopping you from overeating. Additionally, dehydration causes your kidneys to not function properly, so your body has to rely on your liver to make up the difference. The effort from your liver forces your body to store the fat rather than burn it off. As a rule of thumb, you should be drinking half of your body weight in ounces every day. You are too stressed Stress stimulates the release of cortisol, the stress hormone, which acts as an appetite stimulant. Too much cortisol also slows the metabolism. Stress also increases the production of neuropeptide Y, which causes cravings for carbohydrates. Fortunately, exercise reduces stress, so if you feel this might be the reason you aren’t losing weight, come into Spunk Fitness for a workout and exercise tips! You don’t get enough protein High-protein meals make you feel more satiated and prevent muscle loss. Additionally, protein takes more energy to metabolize, so you burn slightly more calories. If you are struggling to lose weight, it may be that you are not getting enough protein in your diet. Weight loss can be difficult, but we can help! Come into Spunk Fitness for our exercise tips. We can help with your weight loss; sign up for a gym membership today! via Blogger https://ift.tt/31QMg1x October 23, 2020 at 03:42PM
Common Cardio Myths
At Spunk Fitness, we are cardio experts. As your favorite local gym, we can help you develop a cardio routine that works for you. However, first you need to understand certain common myths about cardio before you hit the treadmill. MYTH: Focus on cardio over strength training to lose weight. Actually, strength training builds your muscle mass, which in turn increases metabolism and burns fat. The more muscle you have, the more calories you are burning daily. Therefore, it is important to implement both cardio and strength training into your routine. MYTH: Start with cardio and then do strength training. Actually, if you do start with cardio, you are burning through your energy before you get to strength training. It is better to give each their own separate days so you can fully focus your energy on each. MYTH: Burn more fat by doing cardio without eating. Your body’s muscles rely on the carbohydrates and fats from what you eat for energy. If you are working out on an empty stomach, your body isn’t able to work as well. Instead, make sure you get some fuel about 90 minutes before your workout. MYTH: Cardio enables you to eat whatever you want. As great as it would be, it is not true that we can eat whatever we want after a cardio workout and still lose weight. In fact, people usually overestimate how many calories they burned, and end up significantly overeating. Exercise is only one part of losing weight; diet plays a debatably even more important role in losing weight. If you need to jumpstart your cardio routine, Spunk Fitness can help! Contact your local gym today to get started. via Blogger https://ift.tt/2FMY9gW October 21, 2020 at 09:03PM |