If I had to pick the top health and fitness inspirations, these three would be it. They’ve all put in years, if not decades, of work. They’ve tested. They’ve re-tested. And finally, they’ve developed mastery of not only their craft, but their teachings and delivery of information.

  • Tim Ferriss. Fast track your weight loss with the slow carb diet. No, this isn’t some atkins diet knock off. This is a healthy diet for those who really need to shed excess pounds or for those who aren’t too jazzed on putting in a lot of time at the Greenville athletic club, but still want to maintain a sculpted, lean physique. In his book, the 4 Hour Body, you’ll learn a lot more about how to effectively manage your efforts to maximize your gym results. If you are a serious athlete or lifter, slow carb probably isn’t an optimal diet plan for you. Tim gets into that in the book. He also presents lots of great exercises and therapeutics that you can perform at the Greenville health club.
  • Krissy Mae Cagney. If you want access to many FREE HIIT and metabolic circuit workouts, head over to Krissy Mae Cagney’s Facebook, where she posts new workouts several times per week and other valuable health and wellness information and inspiration. She’s no nonsense and knows a tank load when it comes to dieting and working out. She also offers multiple training/nutrition plans on her website. Check them out if you need more structure in your Greenville sports club routine. Greenville Gym has all of the tools you’ll need to follow through with these programs.
  • Kino MacGregor. This one’s for all the yogis or potential yogis out there. No one knows yoga like Kino. To build more strength, core intelligence, and confidence in super difficult postures, Kino is your girl. Not a yoga fanatic? That’s no problem. Kino instructs to all levels. The bulk of her teachings are on her YouTube channel. You can also find full-length classes with her on YogaVibes.com. If you’re interested in starting a yoga practice, check out our Greenville yoga options!

For some women, the last place they want to be is a gym full of showy men pumping iron. If you don’t want testosterone distractions interrupting your flow, enjoy the privacy of our ladies only gym, a 4,000 square foot beautifully appointed and fully equipped facility.

Designed with women in mind, this space features a 1,500 square foot group fitness area, separate strength and cardio equipment and spaces, and all of the gym essentials you could possibly desire.

Here’s 5 advantages of working out in Greenville’s ladies gym:

  1. Relaxed Atmosphere. No pressure here. No need to impress. Just do you.
  2. Limited Distractions. Better achieve your health objectives. Minimize distractions. Maximize results.
  3. Increased Comfortability. Sometimes it can be daunting to work out in a male-dominated realm. Insecurities bubble to the surface and all you want to do is walk out the door. This fem-friendly space makes working out feel more comfortable and less intimidating.
  4. VIP Attention. This beautiful space comes complete with a separate ladies service staff. You will love all of the VIP attention.
  5. Connection. Make new female connections with like-minded women.

Greenville Gym offers only the best in terms of cardiovascular and strength training equipment. Enjoy state-of-the art cardio machines, including treadmills, ellipticals, arc trainers, recumbent and upright bikes, and much more! Take advantage of top-of-the line strength training equipment, including circuit training equipment, functional training equipment, and free weights. Our ladies only area has it all!

What’s more, Greenville health club also boasts a full schedule of Group Fitness Classes, including Pilates and yoga. Click here for more information about the Greenville sports club Group Fitness Classes.

Plus, Greenville athletic club offers personal training sessions designed specifically to align with your training needs or objectives. Click here to learn more about our personal training services. 

Step aerobics routines caught on in the 80s as part of the aerobics craze, but still prevail as popular, complete full-body workouts.

If you’re unfamiliar with what these workouts entail, STEP typically features choreographed movements accompanied to music on a raised platform.

You might be wondering: what’s so great about this exercise routine? Well, three things.

1. Cardio. Upgrade your cardio, which translates to calories torched and fat burned. The physical benefits of cardio exercise are plentiful, including reduced risk of heart disease and osteoporosis, improved blood cholesterol and triglyceride levels and heart function, and enhanced muscle mass.

2. Strength. Boost your lower and upper body strength, plus muscular endurance – all of which helps in the development of stronger bones, better balance, and more effectiveness in managing your body’s weight.

3. Coordination. Improve your movement patterns to optimize your performance in a sport or other Greenville athletic club activity, create greater grace and better posture in your body, and ease mechanical stress that generates pain.

Greenville Gym offers STEP classes for all levels. For the beginner or intermediate stepper, join STEP extraordinaire Jessica for a fun-filled, hour-long STEP IT routine. And when/if you want to switch things up, the Greenville health center offers Zumba and Cycle group classes, both of which deliver similar benefits and results!

 

If you’ve struggled with tight, troublesome IT bands, these yoga-inspired exercises are for you.

In this free yoga demo, running coach and yoga teacher Sage Rountree explains what your IT band actually is, discusses its function, and introduces a two-pronged approach both to alleviate achy IT bands and to strengthen your glutes to prevent future pain. These beginner-friendly yoga exercises can be performed before or after any Greenville gym workout.

Here’s what you’re in for:

First, you’ll learn a quick movement to build your glute strength to improve the communication between your lower leg and hip so your IT band doesn’t have to work so hard to keep you in line. It’s also a great exercise to cultivate more balance! Then, learn a forward folding pose to release all of the muscles that play a role in IT Band Syndrome, especially in the outer hip region where the IT band crosses. This exercise may also provide a bonus hamstring and calf stretch. These exercises, when combined, are especially helpful for runners and athletes in the prevention and/or healing of chronic IT band tightness.

Click here for the video.

Moral of the story: Just stretching your IT band isn’t going to cut it. To effectively deal with IT band issues, you have to BOTH strengthen the places that are weak and release the places that are tight.

So, make sure to mix in a combo of IT band stretches and strengtheners to best support your knee and hip health so you can rock your Greenville athletic club activities pain-free.

To give your IT bands even more love, check out a Greenville Yoga class!

 

Busting your behind on the elliptical and banging out a gazillion crunches isn’t going to cut it, ladies.

If you’re concerned with getting or staying in shape but don’t have countless hours to put in, here’s 6 gym tips on what you should be doing to maximize your Greenville health club workouts.

  • Up the Intensity: Coasting on the elliptical or treadmill at a cozy speed probably won’t do much for your bod. The biggest mistake women make in their training is failing to exercise with adequate intensity. High-intensity interval training, or HIIT, is typically a 10- to 20-minute routine that alternates short, intense bursts of activity with moderate-exertion recovery periods. It’s the optimal way to enhance your total-body fitness, torch calories, burn fat, and build strength.
  • Train Hard: Are you training hard enough at the Greenville health center? It’s pretty simple to assess your efforts. Sweat, an elevated heart rate, and lactic acid production (i.e., feeling the “burn”) are all indicators that you are putting in work that will pay off.
  • Balance Strength Training and Cardio: Ladies, you can’t get toned, lean muscle by limiting your workouts to cardio routines. You will burn up all the muscle that you have and end up looking stick thin. So, pick up a barbell or some free weights, and/or bust out some pushups and pullups, to kickstart the strength-building process. Check out the Greenville Sports Club Group Fitness schedule to find classes that feature a balance of strength training and cardio.
  • Modify. There’s no shame in modifying an exercise. Modified push-ups, for example, have long been considered the weak girl’s exercise. Just not so. If you have a difficult time doing the knees-off-the-ground variation – so much so that your form ends up suffering – the move is futile. Be smart, do the modified style, and get more bang for your bod, including a stronger upper body and core.
  • Eat to Win. Don’t make the mistake of thinking you can eat whatever you want because you’ve put in a hard workout. Nutrition is a HUGE piece of the fitness puzzle. If your nutrition is off, you will not realize the results you want. What you eat and how much you eat matters, workout or no workout. Eat well. Eat clean. Eat enough. To put together a diet plan, consult an expert at the Greenville Gym Nutritional Center.
  • Minimize distractions; maximize results. To really get your head in the gym game, enjoy the privacy of the Greenville athletic club ladies only gym – a 4,000 square foot beautifully appointed and fully equipped facility complete with a separate ladies service staff. Featuring a 1,500 square foot group fitness area and separate strength and cardio equipment, this fem-friendly space boasts all of the gym essentials.

If it’s your first time stepping foot into a gym, these beginner fitness tips are for you.

  1. Warm Up: Try a beginner yoga sequence to build heat and prep your body for the workout ahead. This step-by-step sequence will fit the bill for a beginner yogi.
  2. Hydrate: If you’re not hydrating, you’re doing yourself and your Greenville gym workouts a huge disservice. Drink up!
  3. Consult an Expert: Before you dive in, consult a Greenville health club personal trainer. If you’re trying to shed pounds and are new to the exercise scene, you need a plan that you can actually commit to. Book a session with one of our personal trainers to devise a well-balanced, reasonable workout and nutritional plan to maximize your time and efforts at the Greenville sports club.
  4. Leave Your Ego at the Door: You don’t have to prove anything here at the Greenville athletic club. We don’t care how hard you run or how heavy you lift, as long as you’re giving it your all. Follow this mantra: train hard, stay humble. The moment your ego starts creeping in, is the moment you start making stupid moves that could make you look silly or worse, jeopardize your safety.
  5. Wind Down: Don’t forget to seal your workouts with a cool down! This is crucial for countering the physical stress you’ve put on your body and to reset mentally. To stretch it out and calm the mind, try this 11-minute yoga sequence. To wind down even more, consider a gentle Greenville yoga class.
  6. Recover: A good workout just isn’t complete without a proper cool down. What you do immediately post-workout affects how your body reacts and responds to all that hard work. Be sure to rehydrate, stretch it out, and consume a high-protein, high carb snack. Also, follow up all that hard work with clean, balanced eating. Working out only gets you so far. You must complement all of that effort with proper nutrition!

The upper/mid-back (thoracic spine) are typical areas of stiffness in athletes and gym enthusiasts.

A double leg squat assessment is all it takes to reveal thoracic extension limitations. Many times you’ll see that athletes are unable to keep their upper backs erect as they squat down low. The shoulders collapse forward, the upper/mid-back rounds, and the chest cavity caves in. A similar phenomenon occurs in yoga during poses including Chair Pose and Squat Pose. More times than not, the “collapse” is due to an inability to maintain extension through the mid-back.

Poor thoracic extension not only looks ugly, but is also does ugly things to the shoulders. Thoracic spine extension is a major player in shoulder health, so it’s wise to bring awareness to it. Starting your Greenville gym workout by warming up and priming for thoracic mobility, especially prior to a heavy lift day, is a great place to start.

Here’s 7 thoracic extension mobility poses/exercises you can practice at the Greenville health center to facilitate upper body extension, which will better your shoulder mobility and enhance actions like overhead barbell movements. Bottom line: If you fall into the brutally stiff category, these yoga poses are definitely calling your name.

1. Cat/Cow Exercises

These exercises are great to integrate into your pre-lifting, warm-up routine at the Greenville sports club. Feel your outer body relax as physical and/or mental stress and tension dissolves.

2. Upward Facing Dog and/or Cobra

If you’re new to the practice, Cobra is definitely a more accessible, intelligent place to start, as it’s more gentle on the lower back. Only once you build the appropriate level of strength, intelligence, and mobility, should you move into Upward Facing Dog, a very deep backbend.

3. Low Cobra (Sphinx)

Low Cobra is one of the more mild of backbends. As such, it’s accessible for all levels of yogis. Really lift your chest (pull the sternum forward and up) and lengthen your spine to create more openness in your front body and more extension through your back body (the mid-back region especially).

4. Camel Pose

As a more advanced backbend, Camel Pose may need some adjusting. Explore modifications and variations to keep your lower back healthy, while you open your chest and shoulders.

5. Yoga Strap/Towel Shoulder Opening Exercises

Prior to a heavy lifting workout at the Greenville health club, grab a yoga strap (or towel), and enjoy moving your upper body in all directions. 

6. Saddle Pose (Virasana)

Promote thoracic extension using a prop of your choice as an access point to facilitate segmental extension. Let your head and upper back sink back perhaps using a block or a bolster or foam roller as an access point. To get more bang for your back, reach your arms up over your head. The key here is relaxing your spine over your choice prop in several different segments along the thoracic spine to really deepen the release and increase the mobility in the vertebral joints of the thoracic spine.

7. Downward Facing Dog

Once you get into this pose, let the mid-back sink to the ground, allowing gravity to assist the pose. Hold the pose for 10 to 15 breaths, allowing the thoracic spine or mid-back to sink lower with each exhale. If you feel your mid-back rounding, bend your knees aka Relaxed Dog. Keeping the knees bent, pivot at the hips and lift the tailbone high to find greater extension through your entire spine.

Athlete or not, if you’ve ever experienced neck pain, lower/upper/mid-back pain, shoulder pain, and/or even headaches, you may want to integrate thoracic extension exercises into your regular Greenville athletic club routine, so you can do what you love and stay healthy doing it.

Also, don’t forget to check out our Greenville Yoga class schedule!

Simply stated, working with a trainer is a great way to know 1) where you are and 2) where you want to be. Also, working one on one with an exceptional certified personal trainer is a great way to:

  1. Push past plateaus. Maybe you’ve hit a roadblock in your training. One of our Greenville health club trainers can help pull you out of your fitness rut, determine areas of weakness, and implement a combination of concentrated fitness and nutrition coaching specifically designed for you.
  2. Receive expert guidance. Maybe it’s your first foray into fitness. If you’ve limited gym experience, a Greenville sports club personal trainer can be incredibly valuable. Learn how to use the equipment effectively. Learn how to design a workout effectively. Learn how to make the most of your gym time so you can realize results in no time!
  3. Sharpen your focus. Maybe group fitness classes and standard gym settings are overwhelming or distracting for you. A more private, intimate training experience can definitely bring more focus and comfortability to your workouts.
  4. Tackle your fitness obstacles. Whether it be fat loss, strength, mobility, body transformation, sports performance, and/or injury rehab or intervention, we’ve got you covered.
  5. Exercise on your schedule. Personal training aligns with your schedule and needs.

Want to give personal training a whirl?

When you join the Greenville gym, we schedule a free initial personal training session so you can test out this service. During your intro session, your trainer will perform some basic fitness assessments and discuss your goals/background/nutritional habits to create a recommended training trajectory. No commitments to packages are necessary until you are sure this special service is for you.

Whatever your health and wellness goals, our Greenville athletic club trainers can help.

Elevate your heart rate, torch calories, and broaden your athletic abilities. Upgrade your cardio in all capacities and choose from one of these group fitness cardio classes, all available at the Greenville health club!

  1. Spinning or Cycle. If you want a motivating workout, try this “spin” on indoor cycling at the Greenville sports club. 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 some joint problems. If you think you’re only in for a leg workout, you’re in for a surprise. This is a full-body workout that will not only define and lean out your legs, but sculpt and strengthen all over. Greenville athletic club offers Cycle classes of varying levels and lengths to suit your individual needs. Put on your athletic shoes and get to pedaling!
  2. Zumba. Ditch the workout; hit the dance floor! Cha cha it out in this fun atmosphere set to hypnotic Latin, hip hop, and international rhythms. Combine fast and slow rhythms for an effective, easy-to-follow dance-like aerobic workout sure to target and tone your legs, abs, glutes, and arms. There’s no need for any previous dance experience to reap the benefits of this fat-burning, energizing form of interval training.
  3. Step. Move and groove! Step aerobics caught on in the 80’s as part of the aerobics craze and still prevails as a popular, complete full-body workout. Perform choreographed movements accompanied to music on a raised platform as you boost your cardio, strengthen your lower/upper body, increase coordination and muscular endurance, torch calories, and burn fat. We offer classes for all levels at the Greenville health center. For the beginner/intermediate stepper, join Jessica for a fun-filled hour-long STEP IT routine!
  4. Martial Arts. Everyone from elite athletes to supermodels have long been touting the benefits of Martial Arts as a complete body workout. Develop superior upper body and core strength, quickness and agility, and cardiovascular fitness, enhance posture, and relieve stress simultaneously! Our Martial Arts inspired classes, with programming for all ages and fitness levels, focus on specific techniques and drills. Test out an Air Boxing class with Greenville Gym Coach Dustin or an all levels Cardio Kick class to hone in on your boxing skills. End your session feeling physically and mentally empowered!

You’re bound to hit a point in your fitness journey where boredom begins to creep its way in. All of the familiar activities – treadmill/elliptical/rowing workouts and picking things up and putting them down – as beneficial as they are, are going to get redundant at some point. Of course, boredom serves as no excuse to just up and drop your Greenville gym fitness routine. But boredom may well serve as a signal that it’s time to switch things up with an unfamiliar Greenville athletic club activity, such as a Greenville yoga class.

Not only will yoga breathe new life into your fitness routine, but it will also complement all of those familiar gym activities. Yoga targets imbalances in the body, with its heavy emphasis on alignment. Yoga steadies the mind, with its emphasis on the breath. Yoga de-stresses the physical and mental body. Yoga strengthens, opens up, and detoxes the body. All of these yoga benefits are sure to boon your traditional Greenville health club routine.

But how do you start?

If a total newbie to the practice, start in a class designed for beginners. Like anything, it’s best to get familiar with the basics to ensure a strong, intelligent foundation before you approach more advanced practices and poses. If you jump right into an advanced practice, you’re bound to get overwhelmed, and even worst, injured. Ease into a practice that has you – a beginner – in mind.

If you want to cultivate a home practice, the Sun Salutations are a great starting point. A complete practice in itself, the energetic and accessible Sun Salutation sequence offers all of the benefits of yoga. You’ll sweat and detox, strengthen all of your muscles, stretch it out, and steady the mind through a focused, controlled breath. The Sun Salutations can also be a great warm-up for your workout. Hammer out a handful as quickly and mindfully as possible to wake up, warm up, and open up for your Greenville sports club workout ahead!