This Is What A Perfect Day Of Eating Looks Like

This article is just a few years old, but it rings as true today, as it did then. This is such a great example from Prevention.com. Obviously, change the times according to your own schedule, but everything looks great. You may not have career where continuous breaks for short bursts of exercise is feasible, but you can definitely take a 5 minute walk during your regular breaks throughout the day.

The closer you can get to an active, movement-filled day WITH multiple small meals throughout, the better you will be.

Take a look at this great article describing the PERFECT day of food. Fill in and substitute as you see fit, but THIS IS THE BLUEPRINT!

Five Post-Baby Exercise Tips

Congratulations! You’ve welcomed your beautiful, bouncing bundle of joy. After the new motherhood fog begins to wear off you’re probably yearning for a little “me time” and may want to get back into your workout routine. We’re here to help you settle back in, but before you do, check out our post-baby exercise tips.

Read More

The Importance of Meal Plans In Your Workout Routine

Many people want to lose weight, feel great, and enjoy life. for a lot of people, this involves exercise and creating meal plans. Losing weight is a challenge for many people because you cannot have an awesome workout plan without having an awesome meal plan. Read on for more information regarding meal plans, exercising, and losing weight.

Your Consumption At A Glance

Calorie Consumption

Calorie intake is essential whether you intend to lose weight or build muscle. If your goal is to shed fat, your caloric deficit is ideally 20 percent below your maintenance level. If your goal is to build muscle, you need to focus on adding 250 more calories to your current maintenance level. if you are a woman wanting to build muscle, you need an additional 125 calories for your current maintenance level.

Read More

Personal training: How do you know who to choose?

In this day and age, health, wellness and fitness are around every corner. It can be overwhelming to sort through so many companies and options to know what isn’t going to end in just another failed New Year’s Resolution.

If you have decided that today is the start to a healthier, more fit you, then you may be overwhelmed with all the options out there to make that a reality. There are at home programs, fitness centers and gyms, group workouts and personal training, to name just a few. The second decision that you will need to make is which one is right for you.

Read More

Personal Nutritional Counseling – Finding Your Body’s Favorite Diet

Often, people diet by cutting food from their diet, but is this really a good idea? The answer is no. The foods we eat affect our energy, our moods, and, of course, our health. Cutting too much food from your diet is disadvantageous when coupled with your everyday exercise. So, if cutting food from the diet isn’t the solution, what is? How will you know what you need?

Read More

Nutritional Counseling – It’s Not All About the Body

You’ve been working out and eating right and you’ve lost some weight. The last few weeks, however, have found you at the dreaded plateau, or even worse, you’ve started to gain weight. Your personal trainer has made some changes to your exercise program in an effort to jumpstart your metabolism, but nothing has been working. You are out of ideas and quickly getting frustrated. There is a real fear that you are going to get completely disgusted, throw up your hands, and say, “forget it, I’m done”, and let all your hard work fall aside.

Nutritional counseling could be your saving grace and may very well be the unsung hero of weight loss and healthy living. Nutritional counseling does not just address what you should eat and not eat. It delves further into the “whys” behind your eating habits and patterns.

Read More

Gym Workouts vs. Home Workouts — Expectation and Reality

Fitness equipment is usually purchased with dreams of everyday use and easy accessibility. In the beginning, it appears a good investment, but over time, the distractions of life and the ever-beckoning couch draw us away. Treadmills become clothes hangers and exercise bikes end up in the next yard sale.

Our intentions are in the right place but in the end, we waste time and money with no lasting benefit.

What went wrong? An environment designed for relaxing and taking it easy makes it easier to break away or simply say, “I’ll do it tomorrow.” The tomorrows become more frequent and it’s on to the next expensive new equipment and the cycle repeats. This may also tie into our “New Year’s Resolutions”, as well. Be honest: if both of these statements have struck a nerve, maybe you need to rethink your fitness game plan.

Read More

Five Facts That Will Make You Reconsider Meal Plans

Meal planning is one of the single most important factors in reaching your physique and fitness goals. You cannot possibly get to where you want to be without the right fuel. Of course, exercise and rest play important roles. But you cannot drive across the country on a quart of a tank of gas. Fuel your body, fuel your life. If you are feeling a bit cautious about meal plans, here are five facts that can help relieve that stress and show you the truth!

Read More

Get better RESULTS, and a better YOU, by adding strength training to your workout plan

Did you know you can boost your exercise and training results by adding strength training to your workout routine? While any exercise is better than doing none at all, adding strength training to your routine will burn more calories, long after the workout is complete. Why is that? Muscle tissue burns more calories than fat, even at rest. And for those of you worried about “bulking up too much”, worry not. You control all of that through the workouts and weights you choose to do and lift.

Read More

3 Signs That You Need Nutritional Counseling When Trying to Lose Weight

Just about anyone could benefit from nutritional counseling, but this type of counseling can be particularly helpful for those who are trying to lose weight. The journey to fitness is a long and arduous one, but you don’t have to travel alone. Before you start, take time to reflect on your current and previous habits. This will better help you prepare for the journey ahead. These are a few signs that you should look into nutritional counseling while on your weight loss journey.

Read More

Helpful Tips for Thanksgiving Leftovers

With Thanksgiving finally passed (not that we didn’t enjoy…but geez!) you might be thinking of creative ways to get rid of these dang holiday leftovers! It would be nice to just throw it all away, but that’s wasteful. We won’t be advising that…EVER! So, here’s how we can enjoy some leftover turkey and dressing in a much healthier way.

Read More

Focus Workout: Want to build a strong, V-Shaped back?

Walk into almost any gym, and look for anyone cranking out the pull-ups from an over-head bar. Chances are, you may never witness such a sight. Most people won’t even attempt them, probably remembering their embarrassing attempts in high school physical education class. The neglect of this reliable exercise is sad in itself, but what makes it sadder is that it is the single best exercise to build the Latissimus Dorsi (Lats), those muscles that provide that classic V-shape, which does wonders for your physique.

Read More

10 Foods That Help You Build Muscle

Most of us realize we need protein in order to build muscle. Lifting weights and strength training damages muscle fibers, and this sparks a repair process causing muscles to grow. We require the amino acids within proteins as the building blocks for this growth.

Something else we also need is fat. Despite popular opinion, fat does not make you fat. In fact, if you don’t eat enough your body will begin to store it. Nonetheless, let us not forget about the carbs providing us energy in the gym.

We have explored  good nutrition in the past. Today, we want to focus on the top foods that help build muscle and cut body fat.

Read More

Why Weightlifting Is More Important Than Cardio

There is no doubt aerobic exercise is important for overall health. We don’t want to diminish its significance. However, if you want to get into the best shape of your life, weightlifting is more important than cardio.

As we age, it is often not our aerobic health that causes us to become debilitated. It is the loss of muscle mass and bone density that causes issues as we get older. Only weightlifting will build muscle and increase bone density.

Read More

Post-Baby Exercise Tips for the New Mom

Carrying a baby and giving birth takes a lot out on your body. Not only is your range of movement highly limited for the final trimester of pregnancy, but your body naturally gains weight as your appetite increases to help your baby grow. Other symptoms like swollen ankles, worsened allergies, shortness of breath, and flat-out exhaustion are also common. It is no wonder why during the 9 months of pregnancy that many women’s fitness routines become less regular. However, there is hope to regain and maintain fitness after your baby is born. Read on to see our post-baby exercise tips for the new mom.

Read More

Exercise Benefits for New Moms: 3-Reasons New Moms Need to Exercise

There is nothing like holding your new baby and realizing your life will never be the same again. Your bundle of joy already has you wrapped around their finger, and there is nothing you can do about it. You realize there is nothing you wouldn’t do to ensure your child’s health and happiness. With all you have going on in your life now, is it any wonder you have little time to think about your needs? Here are some exercise benefits for new moms to help you get started.

Read More

How Meal Plans Can Help You Maintain Your Weight Loss Goals

You might have heard a lot of talk about meal plans and how they can help you lose weight. However, you still might not fully understand the value of working with a nutritionist and coming up with daily meal plans to follow. Doing so can make a big difference in your life and your weight loss plan; these are just three of the main benefits that you’ll enjoy if you work with a professional and get in the habit of making — and following — a meal plan.

Read More
360 Fitness, Tyler, TX

Overlooked: Weight Training to Control Weight

Many people begin a new physical fitness training program with one goal in mind: weight control. Whether it is weight-loss or weight-gain centered, their program is in place to control their weight one way or another.

Oftentimes, people who engage in weight control training programs focus on cardiovascular fitness. While cardiovascular fitness is important to weight control — no other type of training offers as much intensity over such a short period of time — one of the other outstanding sources of weight control is often over-looked: weightlifting.

Weightlifting for weight control may seem counter-intuitive at first, but when examined closely the benefits become obvious.  While cardiovascular exercises promote high heart rates and great caloric expenditures, they do not have the lasting or long-term effects that weightlifting can provide. Cardio routines last anywhere from 8 to 60 minutes, depending on the program. Throw in an additional 5 minutes for cool down time, and the workout is over, its’ entire benefit expended.

Weightlifting, except in extremes, provides lower cardiovascular involvement, but it also provides a longer term muscular involvement. By increasing the amount of activity in major muscle groups, non-aerobic activity increases over a longer period of time. The cool down period from a weightlifting training session is often on the order of days, rather than minutes. Entire days where the muscles are continuing to work at a greater than normal rate, extending weight control efforts over significant periods of time.

Contact us now to get involved with a training coach that can help you achieve your personal goals, and explain many of the other benefits of weightlifting program.

Simple Meal Plans Can Increase Energy and Promote Weight Loss

Most people think of dieting and eating healthier foods when they think of the words “meal plans“. One of the most important and often overlooked aspect of meal plans is the concept of scheduling your meals and snacks for the greatest health benefits. For many people, the pitfall in their dietary or eating habits is not necessarily that they eat bad foods or the wrong types of food, but that they consume too many calories at once, or at the wrong time of day.

Ideally, the best way to keep your energy up and your metabolism at peak efficiency is to eat 6 smaller meals or snacks instead of the traditional “three meals a day”. There are several benefits to eating on a six meal schedule. Your blood sugar will remain at a more stable level throughout the day. This is most important for people over 40 years of age, when the highest potential of developing Type 2 Diabetes occurs. On a six meal schedule your metabolism works at an optimal peak, which could potentially lead to weight loss without any other lifestyle changes such as exercise. Ideally, healthy diet and exercise go hand in hand when a person is trying to lose weight, but even a small increase in metabolism can shift things in favor of your weight loss goals.

In addition to increased metabolism, meal plans featuring a six meal schedule will help to keep your energy up throughout the day. Fewer peaks and valleys in your blood sugar level will help ease or eliminate those morning, afternoon, and evening crashes one feels in between meals. Many people who eat on an erratic schedule consume too many calories late at night, and wake up without hunger and skip breakfast. Healthy meal plans that break up your caloric intake throughout the day prevent overeating late at night and waking up feeling sluggish and still full. Skipping breakfast allows that sluggish and bloated feeling to persist and keeps your energy low, which actually makes the body struggle to conserve its fat reserves. Waking up hungry allows a person to take in one of their biggest meals early in the day. This offers the body the longest amount of time to metabolize and use those calories, and provides energy for the body to function early in the day.

Contact us for more information on how scheduled meal plans can promote a healthier lifestyle and assist with your particular fitness or health goals.

Hit the Gym: Not the Couch

With modern conveniences making it possible to live out almost your entire life remotely, it’s a wonder any of us can find even one reason to go outside in a day. The one thing you should commit to go out for today however, is the gym.

While you may think it is possible to get as much from your home gym as you would from getting a membership with us; there are many reasons that is frankly untrue.

1) Cost Limits Workouts

While there are a plethora of exercises you can complete at home, there are many more that require expensive equipment that cost thousands of dollars. We have the equipment here for you to use! This will allow you to have a more comprehensive work out that targets every muscle and exercise you possibly need: this is simply not feasible in a home gym. Trust us, a year-long membership at 360°Fitness costs significantly less than buying your own machines upfront.

2) Our team

The internet is an amazing place and it can teach you quite a bit about how to properly stay fit, but nothing beats good experience for making an effective workout. At home you don’t have a team of trained specialists guiding and motivating you to become a fitter, better person. At our gym we get to know you individually and what you personally need to feel comfortable and move at your own pace. There is no YouTube video, article, or website that can do that for you.

3) Motivation

Working out at home sounds like a great idea, until you actually try it. At the gym, you spend every second of your time working out, because that’s the context of going out to the gym. But at home, it is just too easy to get distracted. You maybe started off wearing yoga pants, but instead of pumping yourself up to do the workout of your life, you’ve ended up on the couch, watching Netflix and eating ice cream, still in yoga pants. A workout isn’t effective if it isn’t a workout at all.

We can help

Commit to go to the gym today, and get ready for your workouts to finally start to count, contact us.

Use Physical Fitness to Change your Life: It All Starts With the Gym

Do you want to change your life for the better?

One of the best positive changes you can make is to begin an exercise routine. The benefits of routine exercise on the overall health of the human body have long been marked and marketed.

Change isn’t always easy though, and becoming the best version of yourself takes real work and dedication. Don’t worry though, the hardest part is just getting started!

One of the easiest ways to consider your own fitness options is to check out your nearest gym.

Why even exercise, can’t I just watch my diet?

Exercise has proven physical benefits to the body, including physical shape, energy levels, libido, life expectancy, and even sex appeal! It is tremendously beneficial to raise your heart-rate by controlled physical exertion. Building aerobic fitness assists your body in mastering its ability to move oxygen and blood into your muscles, which builds strength and efficiency.

So while dietary intake is important, even crucial, it alone is not a suitable stand-in for exercise.

Not sold on physical fitness alone? Consider the mental benefits

Perhaps you have a desire to engage in glorious battle against the mounting stresses of everyday life, or to actively attain more self-confidence to finally reel in a date with that elusive crush at work. More than that, isn’t it important to feel good about yourself when you look in the mirror?

Formulating a routine at the gym is an amazingly effective do-it-yourself therapy. As most gym-goers will attest to, a visit to the gym is often “just the thing” needed to help manage a stressful day, and to regain mental focus. Why not channel your excess energy or passion into a life-long hobby with endless benefits?

So, whether you’re interested in becoming brutish big, luxuriously limber, or wise in the ways of health and stress management, the gym might be just the place for you!

All right, so exercise is important. But why the gym?

Time and time again, the gym has proven itself as the perfect starting point to begin one’s adventure into the world of fitness. Here is just a small list containing some of what a gym membership can offer you, regardless of your current fitness level:

  1. Free Weights: This classic lifting method offers endless possibilities for weight-training, and requires minimal learning. Perfect for any level of fitness, with a high degree of customization.
  2. Machines: These offer singular or limited-motion resistance movements. Machines focus on a single muscle or group of muscles, and each machine has labels to demonstrate safe execution of the motion as well as the targeted muscles. As a side note, these machines and their corresponding labels are the perfect answer for newcomers that would rather teach themselves the ropes. Observe the labels carefully to ensure proper form and safety.
  3. Cardiovascular Machines: These include machines such as the treadmill, elliptical, rowing machine, step-climbers, bikes and more. These are great for improving cardiovascular endurance, weight loss, and targeted strength gains.
  4. External Training & Motivation: Scheduled classes are available for group sessions! Pilates, yoga, spinning and boot camps are available for those who prefer to work with others in a group setting. For those who are looking for a more 1-on-1 setting, there are personal trainers available to spend their time teaching you how to achieve your goals.
  5. Lifelong Knowledge of Health and Wellness: Everything you learn at the gym will go home with you, and after 20 hours at the gym it is very possible that you may find yourself with a new outlook on life!

The gym has something very real to offer anyone who wants to become a better version of themselves. Contact us today to find out more about how we can help you reach your fitness goals, and take a free tour!

Is High-Intensity Cross Training Safe?

What is Cross Training?

Cross training is a term originally used by athletic trainers. When athletes are cross training, they perform exercises that strengthen muscle groups without focusing on the repetitive motions of their sport. For instance, athletes who run a lot need to cross train with weights so they are strong. Conversely, it is important for athletes who focus on weight training to also perform cardio exercises so they can stay lean. Lastly, stretching and flexibility are important for everyone, which is why many athletes cross train with yoga, ballet, and other disciplines that encourage those attributes.

Cross training has also become its own sort of sport. Thousands of people are learning about and training through workout programs that focus on training your body by mixing up workouts regularly. You can check out X – FIT for a generalized cross training class, or the HEAT Program if you want to kick it up a notch, here.

Benefits

Experts and trainers agree, cross training gives you a great workout, longer periods of residual fat burning, and in less time than traditional workouts. The range of possible exercises are nearly limitless. You may do pull ups, jumps, or squats; you may lift weights, flip tires, or wave the battle ropes as hard as you can. The main limitations are your fitness level, which will improve with each session, and your imagination!

Risks

When it comes to moving our bodies, there is always risk. Even for those who haven’t worked out in a long time, daily activities can strain weak joints, causing pain. Building muscle can actually help reduce that pain in some cases, and you should always talk to your doctor before beginning a new exercise routine.

A great way to reduce risk of exercise related injury is by involving a professional! When your car needs a tune-up, you go to a mechanic. If your body needs a tune-up, enlist the help of a personal trainer! A trainer can give you great workout plans to get you started, keep you motivated, and on your journey to success. More importantly, a trainer will ensure you are doing each exercise correctly.

For more information about 360° classes, trainers, and how to get started, contact us today!

Tasty Ways to Spice Up Your Meal Plan!

One of the biggest challenges faced by those committed to a healthy lifestyle is eating the right foods. It’s easy to grab what’s convenient when life gets hectic, but the quick choice isn’t always the healthiest one. These easy and tasty recipes are a great addition to any meal plan and give you the fuel you need for your workouts!

Bananas are known for their potassium, which helps to support healthy blood pressure. It also helps to maintain the electrolyte balance in the body, keeping cells hydrated. Get in your potassium with this tasty treat: peel and freeze a couple of bananas. Throw the frozen bananas in a blender with a little vanilla extract to taste. Blend, scraping down the sides with a spatula until you get a creamy consistency. Guilt free ice cream!

Avocados are a great source of healthy fatty acids, vitamin c and antioxidants which help to maintain cardiovascular health and fight free radicals. Indulge with this easy idea: toast two slices of whole grain bread, slice an avocado in half and scoop out the flesh. Mash with a little sea salt to taste and spread on the slices of toast. Sprinkle some chopped tomato and grated parmesan cheese on top.

Sweet potatoes contain Omega 3 fatty acids, vitamins, minerals, and beta carotene and anthocyamin which has been known to have an anti-imflammatory effect. Peel and slice up some sweet potatoes into sticks. Toss with melted coconut oil, cinnamon and sea salt and bake in an oven heated to 450 degrees for 15 minutes. A sweet and salty treat!

Pineapple contains vitamins A, C and B6, and minerals and antioxidants that can have an antiaging effect on the body. Slice a pineapple into sticks about an inch thick, and brush with olive oil. On a grill (indoor or out) heat pineapple for 6 to 8 minutes on each side. Enjoy as is, or dip into Greek yogurt.

For more on healthy eating to support an active lifestyle, contact us today!

Why Weight Training Aids Weight Loss

There are many misconceptions when it comes to weightlifting. Many people think of the big, bulky body-builders strutting their stuff at the gym or flexing in the mirror. However, when it comes to health and weight loss, weightlifting and strength training offers long-term effects and benefits.

Here are 3 reasons weight training will aid you in your weight loss goals and help lead you to a healthier lifestyle.

1. Building muscle burns more calories

Muscles burn more calories because they require a great deal of energy to repair themselves after a workout. As you build your muscles your body becomes more efficient at using calories to build muscle, not fat. By burning more calories at rest and increasing your overall metabolism, weight training becomes a more permanent solution to weight loss goals.

You will burn more calories during a workout as well, which benefits many people struggling to fit a workout into their day. Doing an eight minute circuit can burn up to 231 calories.

2. Raises your heart rate

By doing circuit training with weights and total body movements, you are still raising your heart rate AND including aerobic exercise in your workout. With similar benefits to a straight cardio routine, you may save time, but achieve greater results. This type of exercise will have cardiovascular benefits and may even help lower your blood pressure.

3. Increase physical ability not bulk

Many people are hesitant to include weight training in their workouts, especially women, due to the fear of becoming bulky. Weight training is not designed to add bulk, but to aid in weight loss and improve overall physical ability by strengthening muscle.

Working muscle will not make a woman bigger, but actually has a slimming effect. As the muscles begin to burn fat, they become denser and she will appear smaller. Muscle does weigh more than fat, so while the scale may not reflect progress in the desired way, clothes will fit better. That’s all that matters, right?

Weight training also prevents injury by strengthening weakened muscle. Many athletes incorporate weight training for this reason alone. For those seeking a healthier lifestyle, improving muscle tone and strength is only one of the many benefits gained by weight training.

If you are seeking a healthier lifestyle and would like to know more about adding a weight training regimen to your workout, please contact us for more information.

4 Tips to Mastering Meal Plans

One of the best ways to stay on top of your nutrition, and your food budget, is to plan your meals in advance. Whether it’s a week or a full month ahead of time, knowing what food will be fueling your body can keep your health regimen on track when your willpower is weak. And although everyone knows the benefits to having meal plans, it is a pretty daunting task to pull together days worth of healthy meals. Instead of throwing in the towel, check out our 4 tips that will help you become the master of your food.

Tip 1: Know Your Goals

Are you trying to gain muscular weight? Are you focused on losing body fat? Are you in maintenance mode? These are the types of things you need to take into account when planning what food to include in your meal plans. Lean proteins and vegetables are a safe bet no matter your goals, but do some research before deciding the amounts of carbohydrates and healthy fats to include.

Tip 2: Make a Master List of Recipes

There are many ways to get good, healthy recipes to include in your meal plans that support your fitness goals. Ask relatives, friends, and online contacts for some of their favorite recipes. Check out online forums for good ideas, as well as websites dedicated specifically to healthy eating. There are millions of recipes with variations and food pairings that may not typically cross your mind!

Tip 3: Put Meals to Days

Once you have an idea of the recipes you want to prepare, physically write what food you will be eating what day. Once it’s in writing, tell yourself it’s set in stone. So you’re not tempted to deviate, and eat unhealthy food.

Tip 4: Make Weekly Shopping Lists Ahead of Time

Once you’ve created your meal plans, create shopping lists of the ingredients you’ll need to prepare your food for that week. Make it as easy as possible for yourself to stick to your healthy eating.

Have questions? Need help coming up with delicious and healthy meal planning? Not sure where to start with your nutrition plan?

Contact us today!

Make the Most of Your Meals With Nutritional Counseling

No one wants to eat food that is bad for them. If given a choice between delicious food that is an excellent source of energy for the body, and delicious food that will make your body feel sluggish and slow, almost everyone would choose the delicious food that is also good for you.

The problem is that most people aren’t sure what foods are best for them, and when they have tried to eat healthier foods in the past they have sacrificed taste for lower calorie options that left them craving more flavor. Healthy eating can be delicious and satisfying. Our personal trainers know that exercise alone will not give you the total body transformation you really want. We also know that an extremely restrictive meal plan that doesn’t take your personal tastes and preferences into account isn’t something you’ll be able to stick to for very long.

That’s why our nutritional counseling offers an individual approach, so you can learn all about the best foods for your body, as well as how to incorporate some of your favorite foods into your overall approach to meals. As you see your life improving, it will be easier for you to say no to the types of food that interfere with your goals. We know that when you have the correct information about nutrition you can make better food decisions for the rest of your life, and that when you pair that with exercise and commitment, you will be unstoppable.

For more information on achieving your goals and becoming stronger, healthier, more confident and more energetic, please contact us.

Get Top-tier Personal Training with 360 Fitness

We have halfway through 2016. According to your New Year’s Resolutions, you should have reached your fitness and physique goals by now or at least, made it halfway. You should also have been holding steady with the training program, with little to no slip-ups.

Is that right? Is it CLOSE to right?

If it is not, don’t worry. You are not alone.

There are incredibly few people who can successfully motivate themselves. The vast majority of us desperately need some form of personal training to help us reach our goals. But which gym or club should you turn to in order to get in the best shape of your life? Look no further than 360° Fitness. Though I could write a book on the myriad reasons why you need us, I have prepared an efficient list as to why you absolutely need to give 360° Fitness a try.

1. Our personal trainers tailor their methods to optimize your health and fitness progress. A problem many trainers have is the “one size fits all” method they force on clients. Here at 360° Fitness, we understand that everyone is motivated differently, and has different goals. The first thing our trainers do is take time to get to know you on a personal level. They make sure to build a relationship so you consider them knowledgeable and trustworthy. After this, they create a workout plan made especially for you to improve your life, now and forever.

2. We truly care about your success and your well being as an individual. There are many trainers from other fitness clubs who view clients solely as a means to an end. The end, of course, being compensation. Whether or not you become a healthier, stronger and better version of yourself is simply secondary or even tertiary to them. However, that is simply contrarian to our business and the core values upon which it was founded on. No monetary value comes close to the satisfaction we enjoy when we help our new friends live their lives to the fullest. We understand that your body is a temple, and we strive to promote happiness and confidence by teaching you how to maintain it in the best way possible. Help us HELP YOU reach your full potential and contact us today!

Schedule your FREE CONSULTATION with one of our Fitness Professionals, today.

Home Workouts Are Fine, but Don’t Skip the Gym

On the surface, working out at home seems perfect. Home workouts save time and energy by eliminating the need for transportation to and membership at a gym, right?

Not exactly.

Home workouts are definitely very helpful tools, but they should be used in addition to the gym and not as a replacement. There are several reasons why exercising at the gym is essential and should never be eliminated from your routine.

Equipment. Gyms have a wide variety of expensive exercise equipment, machines that you may not have space or money for at home. This equipment allows gym members to target specific areas of their body or perform specific exercises much more effectively and in a much more controlled fashion than calisthenics at home would. In addition, gyms are better able to keep their equipment up to date and repair it quickly if it breaks.

Personal training. Personal trainers are extremely valuable resources for anyone trying to improve or maintain their health. The ability to work with a trainer to develop exercise and nutritional plans can be the difference between achieving your fitness goals and not. Supervised workouts are also crucial, as the trainer can ensure that you are using any equipment properly (or that you have the correct form for non-equipped exercises).

Environment. Many people struggle to remain committed if they only exercise at home. Gyms are not only free from distractions, they are also supportive environments where members have access to a variety of encouragement and advice. Attaching a social importance to activities has also been scientifically shown to make the activity more desirable.

While home exercises such as calisthenics and non-equipped aerobics can be used to augment gym attendance, they should never supplant it. Contact us for more information on choosing the best gym for your needs.

How Weight Training Accelerates Fat Loss

Have you been struggling to lose weight? If so, you may want to consider adding weight training to your workout regime. You may think that weight training is only for professional athletes and bodybuilders, but the truth is that anyone can benefit from it. Weight training is great for anyone who is trying to lose weight or get in shape, and can help bring results faster than doing just cardio.

Here are some things you need to know about how weight training accelerates fat loss:

Build Muscle

Don’t assume that lifting weights will make you big or bulky. Doing a few weight-based workouts a week won’t turn you into a professional lifter. What it will do, however, is build muscle. Muscle is more dense than fat, so don’t just go by the scale when trying to lose weight. If you lose three pounds of fat in a week, but gain two pounds of muscle, you’re really chipping away at your body fat percentage. Even though you may think you only lost a pound, you’re really benefiting from working out with weights.

Speed Metabolism

This is the beauty of using weights! Muscles burn calories, even at rest. What does that mean? When you build muscle, your body will burn more fat, even when you’re at rest. Therefore, weight training keeps working long after you put the dumbbells down.

Make The Most Out Of Your Workout

If you’ve reached a fitness plateau, or simply want to challenge yourself, consider adding weights to your current routine. Simply adding light hand weights can help you push your cardio or aerobic workout to the next level. You can even incorporate light weights into Barre routines. This will really help you maximize the benefits of your fitness routine, so you really get the most out of your workout time.

Are you looking for a new gym? Are you ready for a lifestyle change? Contact us!

Five Ways to Win at Fat Loss

Muscle building and toning will improve your health and your looks, but sometimes you need to focus on fat loss before you can really enjoy those benefits. Bulking up muscle under layers of fat can actually have a negative impact on your physique, but never fear.

Here are five trusted methods for burning away those extra reserves to reveal the firm and fit body underneath:

  1. Build a moderate amount of muscle. Muscle tissue burns more calories regardless of what you’re doing. As long as you don’t go overboard, muscle building will improve your looks and your performance, and it will help accelerate your fat loss too.
  2. Cut back on sugar and fat. It’s time to get real about what you eat. Big bones or not, the food that goes in has a lot to do with how your body turns out, so make sure those Oreos are worth more than the slim waist you want. Make sure that fried bacon and cheese sandwich is worth the extra work you’ll have to put in to take it off. Your taste buds will adjust to healthier foods, and your body will be busy burning fat reserves instead of making more.
  3. Add a cycling class to your week. These workouts are easy on the joints, a source of super beneficial “moderate-intensity” aerobic activity that are so effective for those who want to lose fat and they’re relatively stress-free. You don’t have to worry about keeping rhythm, impressing your peers or remembering a dance routine.
  4. Consider the kettlebell. Adept at working groups of muscles at the same time, kettleball workouts use many more calories than you’d burn through on the treadmill for the same amount of time. They’re also good at working your shoulders, neck and back, three areas of the body plagued by problems when you’re carrying extra weight.
  5. Hire a personal trainer. Sometimes it’s difficult to know your strengths and weaknesses, and it can be even harder to see when your efforts are working against you. Working with a professional can help you pinpoint your major obstacles and find innovative new ways of reaching your goals.

Make sure your actions support your real objectives. Contact us to check out your workout options. At 360° Fitness, we have the equipment and support to tackle your biggest challenges with ease, whether you’re working to burn fat or bulk up. Check out our programs today.

Five Methods for Eating Less When You’re Attempting Weight Loss

If you’re one of the many people who struggle with weight loss, then you know the most difficult thing about losing weight is trying to eat less. In today’s world, the portions are super-sized which isn’t any good for our health, let alone our waistline. But there are a few simple techniques that you can use to help shed those extra pounds.

Chew Gum While Grocery Shopping or Baking

Most likely, you’ve heard that it’s not a good idea to go grocery shopping when your stomach is growling. Before you enter the supermarket, you might consider popping a piece of sugarless gum into your mouth; good flavors to chew are ones that are strong like cinnamon or spearmint. If you chew gum, you won’t feel quite as hungry or desire junk food as much; thus, you’ll make smarter, healthier snack choices like fruits and shy away from high-calorie treats such as cookies. Another good time to chew a stick of sugarless gum would be when you’re baking; if your mouth is busy chewing, you won’t be inclined to eat the cake batter off of the beaters or sample the cookie dough.

Don’t Eat from the Carton

If you can’t see the quantity that you’re eating, then most likely you’ll end up overeating. Take time to read labels and pay attention to the serving size; place the food on a napkin, small plate or in a little bowl so that you’re able to view it all prior to your initial bite.

Never Skip Meals and Eat Protein

Do you skip meals? If so, you’re probably hungry in the evening and overeating to compensate for the lack of food during the day, right? This kind of eating isn’t good for your body! You run the risk of not obtaining enough calories and that can create a sluggish metabolism which is unhealthy. If you skip breakfast because you simply don’t have time, try getting up earlier, make your breakfast the night before or create a small meal you can eat on the go. If you skip lunch or snacks, make something at home and bring it with you to work so that it becomes second nature to eat. You should always eat three small meals and two snacks each day and include protein in every meal. Some good protein foods that don’t contain added fat are beans, egg white and lean meats. Indulging in protein makes you satiated quicker because it takes longer for your stomach to digest it.

Pause Prior to Yielding to Your Cravings

Being stressed, tired or bored is never a good reason to eat. Fight the impulse to give in to your craving. For example, when you crave chocolate, go do something else for 10 minutes then decide if you really want to eat. Most likely the craving would’ve withered.

Make the Kitchen Off-Limits Two Hours Prior to Bedtime

If you normally go to bed at 11 pm, then the kitchen needs to be “closed” by 9 pm. This will aid in promoting good digestion. Don’t worry, this will become a habit for you after a week. Numerous new apartments, condos and homes have one or two nooks in the kitchen and many use this for their computer. Is your kitchen equipped with a nook? Keep only cookbooks or other kitchen-related items in the nook. Your computer devices and supplies should be kept in another area of your house to prevent you from being in the kitchen during off-hours.

Of course, it takes more than just reducing your food intake to lose weight; you need to exercise too! That’s where we come in—if you’re having a hard time with exercising and need some motivation or just need a different fitness program, we can help. Please, contact us so we can assist you in becoming a healthier, slimmer you.

Focus Workout: 5 Exercises for Developing Stronger Feet and Ankles

When people perform their fitness routine, they normally concentrate on back, shoulders, arms, abs and legs. Many seem to forget to exercise the part of the body that holds them up—their feet and ankles! It’s important to keep your feet and ankles strong to provide you with better balance, flexibility, circulation and to avoid injuries. A focus workout of stretching exercises for the feet and strength, balancing and plyometric exercises for the ankles will do wonders for accomplishing this. The best part is that this simple workout is done in just 5-10 minutes each day in the comfort of your own home before or after your gym routine.

image_title_7zg4n

Heel Raises – This is a terrific foot activity to do before your cardio program since your feet’s reflex points corresponding to the lungs and heart will be stimulated. You might want to stand near a wall or counter to help keep your balance. Stand with your back straight, tight abs and feet hip-width apart. Raise both of your heels off the floor high enough that you’re standing on the balls of your feet; hold for 3-5 seconds and slowly lower your heels back down to the floor. Perform this exercise 10 times. For an added challenge, attempt to stand on one foot and raise your heel of the foot you’re standing on; perform 10 reps and then exercise the other foot.

One-Leg-Balance

Single Leg Balance Reach – To perform this ankle balancing exercise, stand with your back straight, contracted abs and feet hip-width apart. Your feet need to be flat on the floor with your arches raised; don’t roll your ankles or move the rest of your body as you perform this routine. Lift your right leg an inch off of the floor. Stretch your right leg out in front of you, hold this position for 5 seconds then bring it back next to your left leg. Move your right leg out to the right side maintaining good form and hold this for 5 seconds before bringing your leg back to the standing position. Extend your right leg backwards holding for 5 seconds and return the leg next to your left leg. Now repeat all of these for your left leg.

Double-Pulse-Jump-Squats-20-Reps

Squat Jumps – To start this plyometric exercise for the ankles, your arms should be at your sides and relaxed; feet should be side by side and hip-width apart. Bend your knees, as you jump swing your arms over your head to aid you in getting more height; during the jump, point your toes down. As you gently land form a squat; this absorbs the jump and gets your ready for the next jump. Perform these for one minute.

toe fan

Rock Out – This quick and easy activity will reduce the chance of any ankle injuries and improve your balance. Stand with your feet hip-width apart, abs tight and your back straight. Turn your feet to one side so that you’re now standing on the outside of your feet; return to the start position and complete 5 more of these. Take a short break keeping your feet flat on the floor. Next, turn your feet so that you’re standing on the inside of your feet; return your feet flat on the floor and perform these 5 more times.

13509256(300x300)

Band Inversion/Eversion – For this foot- and ankle-strengthening exercise you’ll need to sit on the floor with your legs straight in front of you and toes pointed up. Loop a resistance band around the ball of the inside of your left foot and tie the other end of the band around a secure piece of furniture that’s foot high—like a couch leg. Now, turn your left foot inward—an inversion—and you’ll feel the pull against the band. You should do 2 sets of 10-20 repetitions. Remember to exercise the right foot too! To perform an eversion, reposition the band so that the loop is now on the outside of the ball of your foot; rotate your foot out and feel that resistance! Again, exercise the other foot 2 sets of 10-20 reps. While you’re performing these band exercises, make sure your legs remain unmoved; only your ankle and foot should be turning.

If you take time to perform these simple exercises every day, you’ll discover that you’ll be better aligned, have improved balance and enhanced flexibility. Thus, you’ll get more out of your fitness program at the gym. If you’d like more advice on strengthening your feet and ankles or would like a custom workout, please contact us.

Personal Training for Postpartum Weight Loss

If going back to the gym after having a baby is giving you nightmares, or if your old routine isn’t working like it used to, and you don’t know where to turn, you’re not alone. It’s important to understand that your body has gone through massive changes and may work differently than it used to. Take the fear out of this challenging time by working with a personal trainer.

Personal Training Sessions: Personal training sessions will provide you with individualized instruction, help you stay motivated, and ensure you are doing the most safe yet effective exercises for your body. Within the first few weeks it’s perfectly normal and healthy to start exercising again, with gentle lower belly, and pelvic floor exercises, to help the areas most affected by the pregnancy. Every body is different, every mom and situation is unique, therefore customizing the routine is essential to maximizing results. Knowing when it’s healthy, safe, and appropriate to step up the intensity is your trainer’s job. Moms need a personalized workout plan that will create a lasting body transformation, with no gimmicks or miracle pills, just highly trained professionals that understand different body types, and have the training to know what workouts will most be most effective.

Why It’s so hard to lose postpartum weight: Many new moms fail to ever drop the weight they gained during pregnancy based on fear, and physical insecurities. Your doctor most likely encouraged you to gain between 25 and 35 pounds during pregnancy, and with breast-feeding, healthy diet, and an exercise routine, you should have the weight off in as little as two months. However, if you were overweight to begin with, gained more than your doctor recommended, or have never had any weight to lose, you may be facing a bigger challenge. It’s without a doubt that your new baby is on the top of every single one of your priority lists, but taking care of your own body is key to your infant’s health as well. Most moms know, a healthy mom makes healthy milk and that makes a healthy baby.

Fight Exhaustion with Exercise: Exhaustion is very normal during the first few weeks of motherhood, and exercise may seem like the last thing you want to do. However, exercise is proven to increase the endorphins in your brain which will improve your mood, give you more energy, and make you feel more alert. And exercise is healthy whether you had a vaginal birth or caesarean section. Exercise will also help prevent injuries by building the muscles you will need to be a new mom. The Family Education Organization suggests, “Regular exercise improves immune function and increases the production of antioxidant substances in the body. It helps you to sleep better at night and feel more energetic during the day.”

Postpartum weight loss: Postpartum weight loss doesn’t have to be a year-long battle, and one you fight on your own; whether you have 20 pounds, or 80 pounds to lose, desire a high intensity or low intensity workout plan, please contact us today for customized programs tailored to your fitness goals, and start your journey to the best body you’ve ever had from professionals devoted to your results.

3 Signs That You Need a Personal Trainer

It’s true that you can work out and lose weight all on your own, without the assistance of a personal trainer. In fact, you don’t even have to have a gym membership to achieve your weight loss and fitness goals. However, there are a lot of people who do better in achieving their goals when they work with a personal training professional. These are a few signs that you need a personal trainer.

1. You’re Having Trouble Getting Motivated

If you are like many people, you might be having a hard time getting motivated. Although you might try hard, you could have trouble with things like sticking to your diet or achieving your fitness goals.

Luckily, a personal trainer can help. Along with helping you come up with an exercise and dieting plan, your personal trainer can help hold you accountable. Knowing that there is someone at the gym who will hold you accountable if you don’t strive to meet your goals can kick you into gear.

2. You’re Not Seeing Results

If you have been working out and dieting but still aren’t seeing any results, then you could be wondering what you’re doing wrong. A personal trainer can help you identify these problems and can help you change your plan so that you can start seeing results again.

3. You’re Dealing With Physical Issues

Do you have any physical issues going on, such as previous injuries or pain when you work out? If so, working with both your doctor and a personal trainer can help you come up with exercises that won’t be so hard on your body.

As you can see, there are a lot of people who can benefit from hiring a personal trainer. If any of these things apply to you, contact us to schedule an appointment with a personal trainer.

pricing button

59 Detox Recipes That Actually Contain Food!

Get a jump start on the Resolutions by adding these simple and healthy detox recipes to your menu.

Tasty recipes that are high in fiber, protein, and cancer-fighting antioxidants will sure to make this whole “healthy eating” thing much more appealing. If you enjoy it, then it’s not really work, right?!

Our friends over at Greatist.com have compiled some great New Year’s recipes to add some ‘oomph!’ to your resolutions! Great food with a great benefit to your body. Get rid of 2015’s sludge, and start 2016 off the RIGHT way! Read more…

weight loss

How To Finally Succeed At Weight Loss

It’s June now. How are you doing with those New Year resolutions you made last December? You’re not alone if you’ve slacked off a little. In fact, many have already abandoned the weight-loss goals they set for themselves at the onset of the new year. If you started out 2015 with good intentions, but you’re now too discouraged to follow through with them, don’t lose hope. You may just be using the wrong approach. So many people believe that weight loss is like a tool, something easily picked up and put down when it has served its purpose. But successful weight loss isn’t about simply doing something until you achieve a desired number on the scale or fit into a certain dress size and then give it up.

Read More
at-home workouts

At-Home Workouts Can’t Compete With Working Out At The Gym

Peruse the health and fitness section of Pinterest, and you’ll see a plethora of at-home workouts that claim they can offer you the same intensity as workouts at the gym, while giving you the results you want. It might be tempting to tell yourself you’ll save time and money by working out at home, but here are the top reasons why a gym membership is often a better choice.

Read More
personal trainer

Five Reasons Why A Personal Trainer Is Worth It

This winter, many people have been enduring cold winds, blizzards, ice storms, and freezing temperatures. But visions of spring and summer’s warm weather are starting to dance in everyone’s heads. And of course, along with warm weather comes the inevitable swimsuits, tank tops, and shorts. Are you ready? Have you considered using a personal trainer to help you get in shape? You should! Here are five reasons you should hire a personal trainer.

Read More