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Standard or Sumo Deadlift?

Not so sure which deadlift to incorporate into your Greenville health center weight training routine?

The answer to whether you select the sumo deadlift or conventional deadlift is: it all depends.

Both are good. Both emphasize your backside. But often, one works better for your particular body composition. It all depends on your level of flexibility, as well as your torso and limb length.

For those of average to short height, the standard deadlift generally works better.

For the long torso and/or long-limbed folk, the sumo is often better.

If you’re of the long-limbed, long torso category, the sumo lowers your center of balance and shortens the range of motion by widening your stance. This makes it more suitable because you don’t have to worry about your knees getting in the way on the way up as they are out to the side, which lends more efficiency to the movement.

Also, if you have lower back issues (or a tight lower back), the traditional deadlift, which requires you bend over more, may cause some lower back flare-ups. If that’s the case, the sumo is probably your best bet, as it’s more upright and easier to keep your spine long.

To really determine which one you should go with, try experimenting with both variations.

Be sure you practice your deadlift – sumo or standard – with good form. If you aren’t sure, seek the guidance of a Greenville gym trainer to learn how to execute proper technique before incorporating the movement into your Greenville sports club routine. There are so many benefits to this movement, including planting more muscle on your whole body, but without good technique you won’t get all of the benefits deadlifts have to offer. Plus, you will be more likely to suffer an injury.

Be smart! Be safe!

Have questions regarding the Greenville health club personal training service? Call (864) 292-8875 or email info@greenvillegym.com.

 

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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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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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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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3 Reasons to Visit the Greenville Gym Nutrition Center

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!

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3 Reasons to STEP IT Up

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!

 

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Fitness Tips for Women

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.
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7 Thoracic Extension Exercises

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!

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