Do you want to get into a weight lifting program at the Greenville sports club, but hesitate because you are concerned that you might be susceptible to lower back flare ups?

It’s a valid concern.

To better ensure that your lower back stays safe, here’s five simple tips to put into practice if/when you start a weight lifting program at the Greenville Gym:

  1. Substitute the traditional deadlift with a sumo deadlift. The wider the stance, the less intense on the lower back.
  2. Elevate your heels. This puts more emphasis on your knees, taking the stress off of your hips and lower back. Either invest in weight lifting shoes or lift your heels on weights.
  3. Invoke the mantra: slow and steady. More times than not, it’s adding on too much weight too quickly that leads to lower back pain or injury. Be smart: add weight on very slowly and steadily over time. Use an app like Strong Lifts to strategically guide and monitor your progress.
  4. Do abdominal work to support your posture. A strong core helps to support and stabilize the spine, especially the lower back, during any lift. Practice planks on plank on planks…to really fortify your abdominal strength. To boost your core strength even more, test out a Greenville yoga class. Vinyasa always delivers a hefty serving of core.
  5. Practice lightweight good mornings. Lightly weighted good mornings will help to strengthen your lumbar spine to help fix any underlying weaknesses that may be contributing to the lower back pain.

Do you have any additional tips and tricks for keeping the lower back safe and sound for a lifting session? Please share/comment below!

For more weight lifting tips and tricks, consider signing up for the expertise of a Greenville health club personal trainer. In fact, if new to the Greenville athletic club, you are gifted a free initial personal training session so you can test it out.

For more information on personal training and more, contact the Greenville gym.

If you want a motivating workout at the Greenville Gym, check out our “spin” on indoor cycling.

Here’s 5 reasons why you should put on your athletic shoes and get pedaling:

  1. Low-impact. This cardio workout is low-impact, so it’s very suitable for those who want to counter higher-impact exercises (like running) or for those who have joint pain or problems. Because it’s low-impact, it’s also a very accessible form of cardio exercise for all shapes, sizes, and ages. The Greenville health center comes equipped with top-notch stationary bikes that are fully customizable and adjustable. You can adjust the tension or resistance on the bike depending on your fitness level and how intense you want your workout to be.
  2. Strengthen your lower body like whoa. Cycling is bound to boost your lower body strength, including your gluteus maximus, hamstrings, calves, and quadriceps.
  3. Strengthen all over. If you think you’re only in for a leg workout, think again. Indoor cycling delivers a full-body workout that will not only define and lean out your legs, but sculpt and strengthen your body all over.
  4. Torch calories. During an hour-long indoor cycling session at the Greenville athletic club, you can burn upwards of 700 – 800 calories, which is comparable to 15 to 20 miles of bike riding. Cycling is a great way to burn fat and lose weight, get back in shape and stay in shape.
  5. Boost energy and cardio health! Taking a Greenville health club indoor cycling class can boost your energy levels. Depending on how fast you pedal and the amount of resistance you have on the bike, your heart and lungs will benefit, too.

The Greenville sports club offers indoor cycling routines of varying levels and lengths to align with your level of fitness. If you want more information, don’t hesitate to contact us. We’re here to help!

On your way out? Feeling a little bit anxious about leaving your Greenville Gym routine? Worry not. Here’s 5 travel tips to keep your waistline happy.

  1. Hydrate. Thirst often inaccurately manifests as hunger. If you’ve been eating enough (or too much) and hunger is still creeping in, think water. Proper hydration also helps to fight travel-related fatigue.
  2. Skip the 3 S’s: snacks, soda, and sugar. When you’re on the go, it can be tough to eat well. We know that. To keep things healthy say no to soda (even diet, because yuck), snacks (the sugar-dense ones), and sugar (the processed stuff found in your favorite candy bar). If you are thirsty, drink water. If you are hungry and need a snack, opt for a low-carb, high-protein snack, such as nuts. If you want something sugary, opt for natural fruits or dry fruits.
  3. Stand up and stretch. Sitting for long periods of time does you no good. Your posture is compromised. Lower back pain can start up. Plus, it can create restlessness, followed by anxiety. If you find yourself sitting around, get up and walk around a little bit to keep your muscles supple and your mind at ease. Do some light stretching. If standing and moving around isn’t an option, you can still do seated or chair exercises to loosen up and get the blood flowing. If flying for long periods of time, get up and walk the length of the plane every hour or two.
  4. Yoga. Missing out on your Greenville yoga routine? No problem. Try yoga online. There are plenty of online yoga resources out there featuring travel-friendly options and practice quickies for when you’re running short on time.
  5. Pick protein. Because it keeps the pounds off. Period. Choose snacks that are high in protein, but low in carbs (nuts, hard-boiled eggs, beef jerky, etc.). Choose meal options that are protein-packed (lean meats, eggs, beans, and greens). But don’t forget, you do need carbs for energy! Just try to keep you carb choices clean. Legumes, low glycemic fruits, and vegetables, are your best options.

When you are away, don’t undo all that hard work you’ve put in at the Greenville athletic club. Don’t be obsessive about it, but don’t be too loose about it either. Keep moving. Keep eating well. Keep as close to routine as possible, but also leave room for flexibility (and dessert…because YOLO!).

Got core?

If you’re seeking exercises to both strengthen and sculpt your abs, consider yoga your core-boosting solution.

That means skip the old school sit-ups and step away from the ab machine.

Step on to the yoga mat, instead. You (and your midsection) won’t be disappointed. Yoga delivers a complete core workout, effectively targeting all layers of the abs: the rectus abdominis, the obliques (internal and external), and the transversus abdominis (the deepest layer of ab muscle).

Here’s 3 powerful core exercises you can do pre or post-workout at the Greenville athletic club or even, mix into your regular workouts or HIIT routines. Bonus: All exercises also promote greater upper body strength, so you can show off some toned triceps to match that tight tummy.

  1. Core Sequence Using Plank Pose: Plank pose is the Holy Grail of core exercises. Incorporate this plank routine into your Greenville health club workout, do it post-run or cardio session, or add it into the middle of your yoga practice. Whenever, wherever.
  2. Core Strengthening Series: Strengthen your abdominus rectus (the six pack abs) in this core sequence. This sequence is best if practiced after your Greenville sports club workout. Sprinkle it into your cool down routine.
  3. 5 Yoga-Inspired Core Exercises: Challenge your abs from all directions. Two of the exercises in this free online yoga video use weights, but they can be done with or without them. We suggest you accept the challenge and grab a pair of light hand weights.

All yoga is beneficial for the core. To enhance your core intelligence, support and strength even more, we suggest you try out a Greenville yoga class. Choose a more vigorous style, such as Vinyasa, to really get an adequate fix of abdominal work. Visit the Greenville gym website to learn more about our yoga class schedule and styles.

 

Choosing your local gym spot can be a tough settlement. We all want a good deal. We all want the most bang for our buck. And we all want a gym that takes the stress out of working out.

Not to brag or anything, but the services offered here at Greenville gym are unparalleled. If you’re looking for a fitness club in Greenville, here’s 3 reasons to choose our gym as your local sweat spot:

  1. Solo + Group Options: Do you operate as a lone wolf? Or do you need the energy of a pack to get moving? Either way, you’re covered at the Greenville athletic club. For the do-it-yourself folks, step into our state-of-the-art cardio center and/or advanced strength-training area. Here, you’ll find everything you need to carry out your personal Greenville health club routine. For those that need more of a group environment to get motivated, choose from hundreds of class options every month to sweat, strengthen, and surpass your training expectations.
  2. Childcare Services: Work out with peace of mind. Keep your kids occupied and entertained while you train hard! Greenville health center offers free childcare for children that are 6 weeks through 6 years. Your kids will receive plenty of attention from our trusted staff members. What’s more, children 6 through 12 are eligible to participate in our Pivotal KidZONE program, which offers programmed activities available every evening from 4-8pm. Greenville sports club child activities include yoga, speed training, gymnastics, functional classes, and more!
  3. Nutritional Center: Our high-end nutritional center is truly something special. Complete with Good to Go fresh fruits, veggies, and other food items, we make it easy to train hard and eat well. Support yourself to vibrant health and grab a Good to Go snack post-workout.

Start your FREE 30-day membership now!

Aiming to better your squat?

When your squat is more sturdy, you can lift more while maintaining solid technique, helping to keep your body strong and injury-free. There’s one yoga pose in particular that works magic on your back squat. You should definitely incorporate this pose into your Greenville Gym training routine to optimize your squat form and depth. That pose, in the yin yoga tradition, is called Dragonfly.

Dragonfly is a quick and simple inner thigh opener that actively opens up the inner thighs (adductor muscles of the hips). Tightness in this area often contributes to a wonky squat, as the knees knock it (internal rotation), instead of being directly over the ankles (external rotation). By incorporating this simple yoga pose into your Greenville athletic club routine, whether it’s done dynamically before your Greenville health club workout or passively post-workout, you should definitely, overtime, experience greater range of motion in your squat.

For guidance, here’s a free online yoga video offering some tips for practicing Dragonfly, as it’s called in yin yoga, whether you’re at the Greenville health center, or at home in front of the TV. Learn ways to find your edge (that sweet spot where you can sustain a hold without too much stress) and melt into the pose with a series of flowing movements. If you are practicing the pose passively, consider holding it for 5-10 minutes to really open up. Also, remember to keep your feet flexed, toes pointing up, to keep the femur bone externally rotating for proper ankle to knee alignment.

Also, to deepen your back squat, or improve on its form, consider checking out a Greenville yoga class, where you’ll definitely work on inner thigh flexibility and hip mobility. Visit the Greenville Gym website to learn more and find a class that fits your schedule!

HIIT has its perks. Sure, it’s not for everyone, but if you’re short on time and of the type that gets easily bored with exercise, this method of working out might appeal.

The perks…

  • Make the most of your time.
    We don’t want you to be a slave to the Greenville athletic club. Get in and out with the same, if not better, results…all in just 30 minutes or less of HIIT!
  • Get more fat-burning bang for your bod.
    Minimize the work. Maximize the results. There’s something to be said for training smart over hard. Working smarter (and harder!) during a shorter window of time will promote more calorie burning than a prolonged, plain-jane workout, and will also continue to torch calories up to 24 hours after you leave the Greenville health center.
  • Boost your heart health.
    Take your heart rate to the max – the anaerobic zone – to greatly boost your heart health. Disclaimer: Don’t over do it. If you’re a newbie to HIIT, ease in. Don’t attempt to go all out at the get-go as this might place too much stress on your heart. Build up to your max mindfully. As always, consult your doc before embarking on an intense HIIT routine or class at the Greenville Gym.
  • Keep fitness fresh and fun.
    Do you dread long, laborious, cardio-in-place experiences? HIIT might be your solution. Mix in lots of different exercises and movements to leave no time for idle thought or distraction. Switch it up each workout. The sky’s the limit with HIIT.
  • Get speedy. Get strong. Get stamina.
    These fast and furious workouts will increase your speediness, stamina, and strength. Just give it two weeks. You’ll see.

Ready to start HIIT? The Greenville sports club offers many group fitness classes that incorporate HIIT. Not into group classes? Not to worry. We also have public training areas, complete with all the space and equipment you could possibly need, to run through your own HIIT routine. Check out the Greenville health club options to see what works for you!

It’s always the other way around, right?

Yoga for weight lifting…

Yoga for CrossFit…

Yoga for this and that…

But what helps yoga?

Many would argue that yoga is a complete, full-body, strength-building workout. Just do yoga, they say, and you’ll be covered. No need to lift heavy things…you’ll mess up your back. No need to run…that’s bad for you anyways. No need to do pull-ups…you’ll mess up your shoulders. Just yoga. Work with your body weight. That’s enough. Get your cardio via Power Yoga or Vinyasa flow. That’s enough.

This mentality, in my opinion, kind of makes yoga sound stuck up, as it puts yoga above the rest. No doubt about it, yoga is an amazing physical journey! And also, it does take it a step further with all that mind and spirit stuff, which may or may not be of interest.

But to say that yoga is a complete workout is a bit inaccurate. Let me give one quick example. Can you think of any pulling movements in yoga? Think hard. Let me save you some time going through the asana archives and tell you: there’s not one pulling movement in yoga. As such, the lats and biceps are straight chillin’. It doesn’t matter how many yoga pushups you do. It doesn’t matter if you can walk on your hands. There’s some strength-building limitations of yoga. If you’re a yogi and only a yogi, go try a pull-up or a chin-up. You’ll see what I mean.

Oh and let’s consider strength. How do you build strength? Well, there’s 3 ways to boost your bulk.

First, you can increase time under tension. So in yoga, this would mean holding the pose longer. Okay, you can do that. But there’s going to be a point where holding that plank seems like a waste of time. Time under tension isn’t the optimal way to build strength. Let’s just put it that way.

Second, you can increase the load. In yoga, all you have to work with is your body weight. So, here again, yoga is limited in its strength-building abilities. You’ll reach a plateau.

Third, you can train your muscles by increasing the range of motion (ROM) under tension. You might be thinking that yoga increases range of motion. That is true. Yoga is good for flexibility. But again, it’s limited as a strength builder because you’re only working with your body weight. You have to continue adding additional weight on top of your body weight for more strength.

So, what’s the strength-building solution if you’re a yogi? If strength is truly your goal, I say incorporate some basic weight lifting into your Greenville gym routine: squats, dead lifts, overhead presses, bench press, and barbell rows. You’ll, for sure, see increased leg, glute and upper strength, all of which will support a stronger yoga practice. Upper body strength will upgrade your inversions and arm balances. More leg strength will upgrade your backbends. Weighted squats will increase your hip mobility for deep hip openers. And so on…

Want to start weightlifting at the Greenville health club? Enter our state of the art gym facility! Greenville athletic club has all the strength-building bells and whistles you could possibly need to start a weight lifting program, including trained experts to help you along the way. But if yoga is still your bottom line…we do offer lots of Greenville yoga classes to choose from, too! To each is own. You do you.

If you’re looking for the best weightlifting app to track your Greenville Gym weight training workouts and boost your strength, the STRONGLIFTS 5X5 app is where it’s at! Available for download on all iPhone/iPod and most Android devices, this app boasts a bounty of easy-to-use features that even the most novice of weightlifters can get behind. And the fact that it’s both free to download and free of ads is a major bonus!

Mehdi, founder of StrongLifts, lists the following app features:

  • “Track how many reps and sets you did with a simple tap so you never forget it again
  • Timer shows how long you’ve rested, and how long you should to get your next set
  • Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
  • Auto-alternate workouts A/B so you know which exercise to do each workout
  • Automatically repeat the weight if you fail to get five reps on every set
  • Automatically deload if you fail three sets in a row on an exercise
  • And a lot more like kg/lb version, notes, calendar, history, etc.” 

If you want to start weightlifting or just create more structure in your training at the Greenville athletic club, StrongLifts 5×5 is both a highly rated and highly recommended tool. It most definitely warrants a download. And it most definitely manifests muscle-building results (Follow StrongLifts on Twitter).

Plus, the Greenville health club has everything you could possibly need to complete this routine in the Advanced Training Area of the gym. If you need a little extra help with the lifts in this program, don’t hesitate to reach out to a Greenville sports club trainer. For those totally new to lifting, a weightlifting coach, at least initially, is strongly urged to ensure your technique is solid and safe.

Happy Lifting!

Transforming your body not only requires an effective exercise program, but healthy eating as well. In fact, diet is the most  important element when it comes to weight loss and maintenance.

Here at the Greenville health center, we take a gentle approach to change. Our philosophy is to continually upgrade your daily eating to be healthier and healthier over time instead of making extreme changes that won’t be sustainable. Miracles don’t happen overnight. It’s a series of small wins that add up to real change.

Greenville Gym offers nutritional and weight loss counseling from certified experts that can help you create a complete nutrition program to complement your fitness, sports performance, and/or weight loss goals. If you haven’t yet already, here’s 3 reasons to consider seeing a Greenville health club nutritionist.

  1. Information Overload/Confusion
    Since the information on nutrition is constantly changing and contradicting itself, we layout the basic guidelines to help you make decisions that ensure your body is getting complete nutrition and fulfillment.
  2. New Health Concerns
    Do you have a new health concern with nutritional implications, such as diabetes, high blood pressure, or food allergies? This can be overwhelming and uneasy to navigate, as you’re left wondering which foods are on or off the menu. A visit to an educated nutritionist will help optimize your diet for your particular medical issue.
  3. Stuck in a Rut
    A nutritionist can anticipate your pitfalls, plan your meals, monitor progress through weekly check-ins, and boost motivation when you’re stuck in a rut.

Plus, as a bonus, our high-end nutrition center offers Good to Go fresh fruits, veggies, and foods. Support yourself to vibrant health and grab a Good to Go snack to re-energize post-workout! Next time you’re at the Greenville sports club, pay the Nutritional Center a visit to learn more about our wellness services and solutions!