Neck Pain and Exercise Benefits: 3 Reasons to Add Neck Exercises to Your Workout

When most people consider a workout routine, they think of three major areas: lower body, back/arms, and abs. While this is a good place to start, it does not include all of the major muscles in your body. One of the easily forgotten areas that people tend to look over is the neck. Many people experience neck pain, which they attribute to poor sleeping habits or overworking other muscles. In reality, the neck has muscles just like every other part of your body, and they can be weak too.

Benefits to Exercising Your Neck

There are many reasons to include a few neck exercises into your weekly routine.  These benefits include:

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The Benefits of Foam Rolling

Self-mayofascial release, also known as “foam rolling”, is a fancy way of saying self massage to release lactic acid from the muscles, relieving muscle tightness and soreness. Foam rolling can be useful in alleviating “trigger points” or “knots” in the muscles, or help reducing soreness from prior workouts and can get the muscles back to normal function more quickly.

Foam Rolling is primarily done with a lightweight, affordable personal roll you can purchase from any sports store. The roll is used by allowing the person to apply direct pressure to sore spots in the body, promoting deep tissue massage and healing. Use the roll by laying across it and use the precise pressure to break up muscle knots and reestablish proper movement.

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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.

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Benefits of Yoga

You’ve heard about yoga, you’ve even been to a class, but is it really going to help you? What are the benefits of yoga? If you’ve been asking these questions, this post is for you. Today we’ll be sharing some of the benefits, both mental and physical that you’ll receive from the intense stretching and meditation that comes from doing yoga.

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Fitness Over Forty – Five Tips for Feeling Lean & Loving Your Body

Those wonderful lines that slowly appear giving our faces the distinguished, “I’m 40 plus,” look. Skin starting to lose elasticity, joints that are more susceptible to injury and the predisposition for storing fat easier are just a few of the wonderful benefits that come along with the aging process. Due to this ever-changing process and being more susceptible to injury, we definitely need to know which aspects of exercise are going to be more beneficial for us as we age.

Since strength typically decreases with age, not only should we hold on to the muscle we have, but building muscle in these years to come is more important than ever! What should we replace high-impact cardio with? The irrefutable answer is strength training! Men and women over forty can reverse the loss of muscle mass that accompanies aging and do it in less time than one might think. With the demands of life and juggling forty-plus hour work weeks, families and a social life, there isn’t a lot of time to waste on marginally effective exercise programs.

High-quality exercises are those that hit multiple muscle groups simultaneously. By building a weight training program around appropriate exercises, all the major muscle groups of your body will benefit in the most effective and efficient way possible sand will continue to produce the results we so desire. These exercises also result in a greater energy expenditure and a more favorable hormonal response. Meaning you’ll build more muscle, get stronger and burn more fat.

 

With the aging process taken into consideration, even if you are moderately or extremely fit now, the body is going to present some new boundaries in the years to come. Also as we progress through life, balance becomes another small hurdle that we take into consideration when designing our exercise regimen.

 

Many people first feel the effects of age in their joints. As we age, our connective tissue (like cartilage, tendons and ligaments) becomes less elastic which can lead to a greater risk of injury to the joints. That’s why  it is important to shift your focus from those high impact group fitness classes or running five miles a day to cycling, using an elliptical trainer or continuing a version of your running program on a much more forgiving surface that a commercial grade treadmill offers. Higher-impact exercises don’t feel as good as they once did. In fact, the aging of the baby boomer generation is one reason low-impact fitness choices like elliptical trainers, recumbent bikes, functional training and working with a personal trainer have become so popular. However, softening the impact is not the only way we should change our routines as we age. It’s also more important than ever to do strength training. As you grow older, you lose muscle mass and there’s a decline in
metabolic rate.

 

Just being  aerobically active does not prevent loss of muscle mass which is directly correlated to your metabolism. If you do nothing but cardiovascular/aerobic activity, you will lose muscle mass and increase fat storage. Strength training is the only way to preserve and increase your muscle mass. Our goal for you is to understand the correlation of metabolic potential (or speed of your metabolism) and the amount of lean muscle mass you carry with you throughout your day.

 

Studies have shown that resistance training helps with joint elasticity, flexibility and bone density. Through our fitness studies, we’ve taken people that are extremely weak or have not exercised in years and put them through our functional training, 360 HEAT, program. Just three weeks has shown to have a greater effect on lean muscle mass than aerobic exercise alone and remarkably positive effects on fat loss at every level. The old catchphrase ,“use it or lose it,” has some perspective now. You need to use it or you will lose it, but you don’t have to use it at the same degree you did when you were in high school or even college. Here are some tips for our forty and up fitness fans. Whether you’re getting started or an experienced exerciser:

 

1. Warm up and stretch.

Be sure to warm up before a workout and stretch afterward to reduce the risk of injury. Stretching after a workout increases your range of motion and aids in recovery.

 

2. Modify moves that cause discomfort.

 

3. When is it time to make changes?

Listen to your body and stay in tune with what your muscles and joints are telling you.

 

4. Haven’t been weight training? GET STARTED!

Strength training not only preserves and increases muscle mass and bone density, it boosts your metabolism and you burn more calories. I suggest three times per week.

 

5. Proper Form

Concentrate on smooth movement in both the contraction and extension of the muscles during any resistance exercise. Slow controlled movement is far more important than increasing the weight.

 

6. Get advice from a Personal Trainer!

If possible, hire a personal trainer to create a program for you that demonstrates proper form and control. If you don’t belong to a health club, check them out! Being a member to your club of choice can be very fun and rewarding! Take advantage of the programs offered. 360º Fitness offers a free fitness consultation, including body fat testing, with our personal trainers to help you learn to use the equipment.

 

If you haven’t been in shape and decide it’s time to give it a go, you have made the wisest decision of your life! There has been much research conducted on the benefits of exercising to baby boomers. Recent studies have shown that exercise and physical activity can help you increase or partly restore your balance, strength, flexibility and even improve your quality of sleep. If  you are sleeping better, you’ll feel better overall, deal with stress better, and have more energy with a better outlook on life. When you turn forty, you have to realize that your joints are also forty years old, and you may need to modify your exercise intensity and routine in keeping with the physical, physiological and hormonal changes that have and are taking place. Since there is a tendency to gain about 10-15 pounds per decade after age forty, (primarily due to loss in muscle mass – if you gain 10 pounds after forty, the net gain is usually from adding 15 pounds of fat and losing five pounds of muscle which further decreases your metabolism)!

The normal reaction to this phenomenon is dieting, which leads to further muscle loss. Each lost pound of muscle decreases the body’s fat burning potential by about forty calories per day.

 

7. A clean diet and proper supplementation with healthy fats are important.

 

8. Consume five or six small meals per day.

 

9. Make sure your daily protein (meat) intake is 1.0-1.2 grams of protein per pound of lean body weight … ie: have your body fat tested!

 

10. Protein intake should be thirty percent of daily dietary intake, carbohydrates about fifty percent and fats twenty percent.

 

11. Drink a protein shake after your workout.

 

12. Increase intake of fibrous carbs and limit the intake of simple sugars.

 

13. Eat slower burning glycemic index foods such as beans, regular and sweet potatoes, oats, brown rice and whole grain breads.

 

14. You must lift weights on a regular and consistent basis.

 

15. You must increase your protein intake to feed your muscles.

 

16. You must drink a gallon of water per day.

 

 

 

Want more information on how you can get healthy, learn and love your body? Click here to get access to our top tips on exercise, nutrition and lifestyle success management!

How Personal Training Will Push You to the MAX!

It’s easy to get caught up in the daily grind and skip the gym. You might be planning a post-work workout but the grueling commute home to change clothes lands you on the couch. Lifestyle changes are difficult and regular exercise can seem impossible to do on your own. Get personal training and let a fitness professional help you meet your goals.

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Cross Training: Start Mixing Things Up!

It is always preferable doing some exercise rather than no exercise at all, but your results will be even better if you cross train. In many cases, when you go to a gym, you will see people on the treadmills and stationary bikes, and other people lifting weights. Most of the time you will never see those two groups cross over, and that is where the opportunity for greater gain is lost.  If you can lift three hundred pounds, but can’t walk up a flight of stairs without getting winded; that is a serious problem. If you can run a 5 minute mile, but struggle carrying bags of groceries to the car; THAT is a problem. You want overall fitness; not just in specific areas. By cross training, you will address the strength and aerobic capacity of your body, and appreciate those improvements in your day-to-day activities. In the end, isn’t that what you want? You don’t go to the gym just because you enjoy going to the gym. You go to make yourself stronger, get in better shape, and then see and experience the results of your hard work when you are not at the gym.

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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.

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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.

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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.

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Top 7 Songs to Inspire a Longer Workout… And Ultimately Help You Not Fall Over and Die

You know the feeling… there you are at the gym and the last thing you want to do is one last set of deadlifts. In fact, you’d much rather go die… in a corner… where its cool and safe. However, then you remember that you came to the gym for a reason. You want to be a better, healthier you… and if you turn a few heads in the process – icing on the cake. (Oooo… cake. Focus. Focus.) Whether you are hitting up a fitness challenge at the office or just trying to meet your goals with friends at the gym, these 7 songs will help you go harder, work longer and get those results you’ve been dreaming about…

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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.

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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.

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Beautiful From the Inside and Out with Barre Classes

Barre classes are an amazing way to set fire to your current workout routine. With the squeezing, pulsing, repeating movements that barre classes incorporate, the muscles are able to become leaner and stronger. Barre classes incorporate all the amazing benefits of several different workouts into one rhythmic, free-flowing, muscle stretching and strengthening routine. 

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Low Back Pain and Low Impact Exercise Benefits

The human spine is made up of three sections. The cervical spine, the thoracic spine and the lumbar spine.The lumbar spine refers to the lower back, where the spine curves inward toward the abdomen.The Lumbar spine is strong, built for power and flexibility. This curved lower area of the back meant for bending, lifting and twisting.

The lower the vertebrae in the spinal column, the more weight it must bare. The vertebrae that make up this area of the back, L1-L5, are the biggest unfused vertebrae in the spinal column allowing them to support the full weight of the upper body. The two lowest parts of the Lumbar spine, (L4-L5) and (L5-S1) where the Lumbar spine meets the sacrum, otherwise known as the lumbosacral joint, bare the most of the body’s weight and are therefore more prone to injury. In this article we will identify causes of low back pain and exercise benefits of the back.

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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.

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Fit To Travel: Part II

Does the Texas heat have you planning an escape to cooler climates? Us too! I’m sitting in a hotel room in Boston typing this article. It’s a balmy 61° and I just finished the workout detailed below! You can have your cake and eat it too when you choose to exercise during your travels. OK, maybe not so much cake but, you get the idea. Be sure to get some extra calorie-burning aerobic activity in your day by attending popular walking tours or creating your own. Many cities have walking tour apps available to smartphone users that come complete with interesting facts and historical depictions. It’s a great way to offset any extra calories taken in from an indulgent meal and a fun way to learn more about your destination.

 

If you’ll recall, last issue we detailed a workout dedicated to toning your lower half. This time, we’re focusing on your upper body: Chest, Back, Shoulders, Arms and Abs. These workouts can be done in the comfort of your hotel room or a hotel fitness room, if you prefer. If you do get out of town this month…Safe travels to you and yours!

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Foods That Increase Inflammation

With all the media attention paid to health and diet, it’s hard to sift through and extract the information that is most crucial to regaining or maintaining our health. Inflammation has become a buzz word with notable doctors warning about the effects that chronic inflammation can have on overall health. Dr. Nicholas Perricone warns that persistent inflammation can create an environment where “the immune system mistakenly attacks normal cells, and the process that ordinarily heals becomes destructive.” And according to Prevention magazine, this inflammation epidemic has been linked to illnesses like Alzheimer’s, cancer, and heart disease.

Are you eating foods that increase inflammation? Read on to find out. You might be surprised!

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Barre Classes Bring On the Burn

Looking for a new way to add some heat to your workout?  Our barre classes will bring on the burn!  This full-body workout will check all of your fitness boxes in just 1 hour.

Barre Burn’s intense, yet low-impact, nature can benefit athletes from beginner to professional.  Inspired by elements of ballet, barre focuses on small, isometric movements, working the muscle to fatigue, then stretching to build long, lean muscles.  You will hear terms such as tuck, pulse, hold, and press — all different ways of producing the same result — bringing on the “shake” (literally)!  Throughout a Barre Burn class, you may find that your muscles begin to tremble.  This is good!  It means your muscle is reaching its point of fatigue.  Your goal is to hold that shake for as long as you can.

While you may be instructed to rise on your tippie-toes, no need to be Misty Copeland here!  Participating in Barre Burn does not require any dance experience (or any dancing for that matter).  A ballet barre is used as a tool for balance and resistance within the exercises.  That being said, your inner ballerina may surface in the form of sweat, endurance, a strong core, better balance and flexibility, and muscle definition worthy of a standing ovation.

The best part?  You can have all of these benefits without the fear of injury!  Barre classes are centered around exercises that put little to no impact on your joints, making it a popular fitness regimen suggested by health professionals for those recovering from surgery or injury.  So feel free to leave your worries at the door and get lost in the high energy, body pumping music!

Join us Mondays at 10am for Barre Burn! Contact us with questions and check our schedule for Barre Burn and other awesome classes.  Your muscles will thank you later with a high-five and a “shake.”

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.

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.

Unlock Functional Fitness with our HEAT Program

Our bodies are designed to move.

Our bodies are designed to move adventurously in all directions, with or without a load.  We can develop big bulky muscles if we do the right exercises over and over and over, but when we move across a natural range and variance of motions, we develop long, strong, toned bodies that let us move with assurance through our world.  The details of how and why get complicated, but the simple fact is that our bodies are designed to move.

At its most simple, cross training is nothing more than using different types of movements throughout a workout cycle.  Those types of movements can vary to a nearly infinite degree, depending on your levels of fitness, imagination, and motivation.

The effect can be dramatic, as shown in a recent study conducted by the National Institute of Health.  The women studied were Soldiers in the United States Army, and divided into groups who cross trained, ran only, weight trained only, or had no personal fitness program.  The conclusion says it all.

Women who participated in a cross-training program for personal physical fitness training had higher muscular endurance compared to the other fitness groups and higher aerobic endurance when compared to the no personal fitness group. There were no differences for all injuries and lower body injuries between cross-training and other fitness programs. Cross-training may be the best option for improving physical fitness when compared to just one mode of fitness training.

In other words, when we train our bodies for multiple events in the same session, we allow ourselves to work more fluid and stronger in our environment.  That concept is called functional fitness.

If you would like to develop a cross training program that can free the potential within you, contact us and let one of our fitness experts introduce you to our HEAT Training Program!

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!

barre class

Barre Class: The Missing Piece To Your Workout Regimen

Real results! Do you want them? 

Tired of going to the gym and feeling like you’re still lacking the definition you want? Ever wondered how to chisel out that last bit of body fat in order to obtain the ultimate definition? A barre class could be the perfect addition to your current fitness plan so you can completely transform your body into the ideal lean machine.

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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.

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.

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What to Look For in a Personal Trainer

Everyone wants to be fit. However, sometimes it’s hard to know where to start. Should you lift weights or should you focus on cardio? Should I go on a diet or not? How can I keep myself from getting bored? Hiring a personal trainer is a good way to answering those questions. But what should you look for in a personal trainer?

Listening Ability

A personal trainer is a “personal” trainer. The trainer is being paid to train you. That means that he or she should listen to you. You have to state your own goals and expectations as well as your reasons why you want to be fit. It is up to the trainer to make an exercise plan that fits them. You should not have to go through a program that does not fit your needs. If you want to lose a few pounds, your trainer should not put you through BUD/S training. Your needs and goals come first, not the trainer’s ego.

Knowledge

When you’re looking for a personal trainer, you want someone who has a vast knowledge of fitness and nutrition. Your trainer needs to understand that if you don’t workout properly, you will get injured. If you don’t do the right workouts, you’re not going to make any improvements. If you don’t properly feed yourself, you’re not going to have the energy to exercise and you won’t be able to recover properly from your workouts. Your trainer should have knowledge and the ability to use it to get the best results for you.

Communication

In order to achieve results, you need to communicate. Your trainer should be talking with you about your health the make sure that you’re feeling alright and if you are improving. If something isn’t going right, it can be fixed. If your trainer doesn’t talk with you, that’s a problem and you need to find a new trainer.

For more information about personal trainers, contact us.

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You could be in the best shape of your life: Add some weightlifting to your workouts

  • It’s a bold statement, of course, but the benefits of weightlifting are not restricted to muscle-bound bodybuilders who spend all day at the gym. Weight training has many benefits for people of all ages, body types, and athletic abilities– it is not just for weight loss, or solely for strength gain

    The Physical Benefits of Weight Training are Almost Universal.

    The benefits of weightlifting are holistic; they encompass every part of your body and mind. For athletes, the benefits of weight lifting are clear.  Making the body stronger to pursue one’s athletic passion is something that has been done for many years; it is not a surprise that weightlifting is one of the key supplemental exercise regimens recommended by coaches.  However, individuals just beginning their weight loss or fitness journey also benefit from strength training.

    Physiological Benefits Happen Inside and Outside the Body.

    There are very real physiological benefits to weight training. Weight training reduces the likelihood of heart attack and stroke by reducing LDL (“bad cholesterol”) and increasing HDL (“good cholesterol”) levels in the body.  For both women and men, a strength training regimen can reduce the risk of breast cancer, diabetes, and cardiovascular disease.  Weightlifting strengthens the body and the bones and reduces the likelihood of injury during other activities, including other athletic pursuits. Many people–particularly women– fear that weightlifting will make them “bulky,” but in reality, weightlifting and strength training in general will reduce the storage of adipose tissue and make the individual appear leaner.

    Risks and Rewards– Why Weightlifting Is Worth It

    The risks associated with lifting (such as injury) can be minimized through partnership with a good personal trainer or coach.  Please contact us to begin your weightlifting journey today– we have amazing, experienced trainers on staff available to assist beginners with everything from a weightlifting plan to spotting and form checks.

New Classes & New Team Member Launch

Looking for a little something new to add spice to your workout program? We are so excited to launch two brand new classes next week. Former Personal Trainer and dancer extraordinaire, Kristi Franks, will be leading these fun and effective training sessions. Join us next Monday and Wednesday at 10am as she will lead us through a series of fun and effective exercise programs that will leave you feeling lighter, tighter and rejuvenated.

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knees

Keeping Your Knees Strong

You’ve committed to improving and maintaining your health with regular exercise, so make sure that your knees are up for the challenge! Don’t let knee pain or injuries derail your workouts. Here are some super-simple focused workouts that will strengthen the muscles around your knees, and make sure that you have a strong foundation for the rest of your fitness goals. You can do these workouts anywhere: at the gym, home, or office.

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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.

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cross training

The Many Benefits of Cross Training

Cross training is a training routine that incorporates several different types of exercises. For many people who exercise, cross training helps maintain a high level of overall fitness because it gives the opportunity to vary the amount of stress put on specific muscles or even the cardiovascular system. Cross training avoids the dreaded plateau. At that point, your overall fitness is limited and the conditioning you get from exercising is reduced. You are simply maintaining a certain level of fitness, rather than improving.

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benefits of personal trainer

3 Surprising Facts About The Benefits Of Having A Personal Trainer

Do you see a doctor when you’re sick? A lawyer when you need legal advice? A veterinarian when Fido needs a check up? Sure, you can do lots of things yourself, but your health is your most valuable asset. You treasure your valuable possessions, right? Then take care of your physical health by working with a trainer who has the knowledge and expertise to get you where you want to go quickly and safely.

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hot apps workout

Hot Apps To Improve Your Workout

The only thing more daunting than starting a new workout regimen are all of the options for accessories. After you find your perfect class or training program at 360° Fitness, you might want to track your workouts at home. Fitbit and all of its counterparts are great, but what’s even better are the hot apps that will improve your workout that is waiting for you at your smartphone’s app store.

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