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Why It’s Okay to Pig Out on Thanksgiving

It’s okay to indulge, even overindulge, once good ol’ Turkey Day comes ‘round. Cheat meals – even full-on cheat days – are good for the body and even more satisfying to the brain.

Restricting, psychologically speaking, just isn’t going to work in the long-term. Eventually, no matter your willpower, you will cave to temptation. You’ll scoop away at that pint of ice cream. You’ll feast on that fried chicken. You’ll pop open that bag of potato chips. Whatever the temptation, it’ll reel you in eventually. It’s okay. In fact, it’s even better than okay. It can be good for you, if done properly.

Food, even the junk, can be enjoyed without damaging your physique or putting a dent in your health and wellness goals at the Greenville sports club. Really? Yes. Really. It’s simple. The trick is scheduling these indulgences into your Greenville gym plan, either at one cheat meal or cheat day per week.

According to health guru, Tim Ferriss, there are two reasons why you should most definitely “cheat” on your Greenville athletic club routine.

  1. If you don’t allow for indulgences, you’ll go mental. The mind naturally wants what it can’t have. When you do allow for a cheat day/meal once per week, it’s easier to keep temptation at bay because eventually, you know you’ll be able to have whatever it is that you want. It promotes peace of mind, focus and healthy eating for the rest of the week.
  2. Your body actually benefits from a weekly cheat day/meal. Without it, your body will enter starvation mode. NOT GOOD. “Cheating” on your Greenville health center routine keeps you out of this state and actually supports fat loss.

Yeah, it might sound too good to be true, but it’s truly not. Sure, there are some caveats. To get the best experience from your Turkey Day cheating, read up on the important dos and don’ts in this post: The Ultimate Guide to the 4 Hour Body Cheat Day (www.slowcarbfoodie.com).

Cut your brain and body a break this holiday season, and schedule Turkey Day as a guilt-free cheat day. Get it out of your system so you can eat well (and have zero desire for those leftovers) and optimize your Greenville health club training.

Looking for an easy-does-it workout this holiday season? Greenville yoga is where it’s at, offering a great counter to the stress of the season. Contact us for the Yoga Greenville class schedule.

 

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The Big Benefits of Bench Press

Think the bench press is best reserved for bodybuilders?

Think again.

There are reasons why the movement is so trendy in the bodybuilding world. And these reasons extend to the casual lifter, as well.

Here are three reasons why you should consider incorporating the bench press into your Greenville health club weight lifting regimen:

  • Muscle building. The bench press targets the upper-body with a special focus on the pectoralis major muscles of the chest. Though predominantly a chest-building exercise, the movement also engages and works the deltoids, triceps, biceps, rhomboids, rotator cuff, serratus anterior and abdominals. As such, the bench press is a compound workout, meaning that almost all the muscles of your body are involved. If performed correctly and consistently, this movement is bound to boost the muscle definition and strength of your chest area and upper-body as a whole, with the added bonus of fat loss. If you’re short on time and need your upper-body workout fix, bench press is what you want to do.
  • Bone health. As research has suggested again and again, weight training does wonders for your bones, increasing your bone density while also, decreasing your odds of developing osteoarthritis. If nothing else, bench press to keep your bones happy and healthy!
  • Pushing power. When it comes to making you stronger for pushing exercises, the bench press is where it’s at! The movement hits the upper-body hard, which will increase your pushing power for other pushing exercises including standard push-ups, overhead press, handstands, handstand push-ups, bridge push-ups, or dips. For anything that requires a good push, the bench press is the best exercise to boost your power.

To really absorb the benefits of bench press, be sure you practice with proper form. If unsure, seek the guidance of a Greenville gym trainer and learn how to execute proper technique before integrating the movement into your Greenville athletic club routine.

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Shed the Sugar: Greenville’s Halloween Detox Solutions

Go too hard on all the Halloween-themed candies and cocktails over the weekend? No regrets! But when you’re ready to toss out the leftover goodies and see the sugar binge come to a bittersweet end, consider Greenville gym your place to detoxify your body and get back on track.

To kick-start your metabolism — and sweat out all of the toxic stuff — sign up for a Greenville health club group class to shed those post-sugar-binge blues.

To treat yourself, here’s 3 sweat-inducing and system-cleansing solutions to promote your post-Halloween detox:

  1. Want a more easy-does-it detox? Take a Greenville yoga class. It’s not only good for system, but good for the soul. A more heating practice will deliver the best detoxifying results. Really work those twists deep when they come around to squeeze out lingering toxins.
  2. Cardio enthusiast? Try the Greenville health center “spin” on indoor cycling. This cardio session will most definitely deliver a full-body workout, complete with an adequate sweat.
  3. Don’t really feel like “working out”? Ditch the workout and hit the dance floor! Try a Greenville athletic club Zumba class. Cha cha it out in this fun atmosphere set to hypnotic Latin, hip hop, and international beats. Combine fast and slow rhythms for an effective, easy-to-follow dance-like aerobic workout sure to deliver a sweat whilst keeping a smile on your face.

But here’s what you probably don’t want to hear: exercise, while important, only takes you so far. It isn’t enough. Remember to clean up your eating this week to counter the candy consequences. Toss out leftover temptations and incorporate more of these 3 L’s into your diet: lean meats (protein!), legumes (because you still need carbs!) and lettuces (more greens, always!). Also, drink plenty of water.

Happy, healthy detoxing!

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Simple Tips for Lifters with Lower Back Concerns

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.

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5 Reasons to Take a “Spin”

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!

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5 Fitness Travel Tips

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!).

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3 Quick Routines to Train Your Core

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.

 

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3 Reasons to Make Greenville Your Local Gym

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!

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Yoga for a Better Back Squat

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!

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Why You Should Try HIIT: 5 Reasons

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!

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