Spunk Fitness Golden Ring

Cellulite is a word that strikes fear into the heart of every woman, no matter how fit she is. Appearing as unsightly dimples in the skin is, cellulite is the term for free-floating fat cells. As women age, their skin loosens and the fibrous support tissue that keeps fat cells in place weakens with it. It’s also tied to genetics and hormone levels, which is why some women seem to struggle with it more fiercely than others. Contrary to what the health and beauty industry would have you believe, there’s no magical “cure” for cellulite you can slather on your skin, but there are three key ways to combat it naturally – from the inside out. 1.     A balanced diet with plenty of leafy greens and fruit Getting your eating habits under control by cutting out processed food, watching portions, and eating a balanced diet with a special focus of fruits and vegetables is a sure way to get leaner. Eating cleaner will also help reduce the appearance of cellulite as your body eliminates toxins and fi

We all know it’s important to get our 4 to 6 servings of vegetables a day (a “serving” is one cup if you’re eating them raw, and a half cup if you’re eating the cooked). But, after the fourth day in a row of eating a salad for lunch, it can get tough. The good news is that there are plenty of creative and tasty ways to get your greens in without suffering through endless days of boring salads. Here are a few ideas to try at each meal. Breakfast Breakfast can be one of the hardest meals to fit some green into. After all, who wants to eat veggies first thing in the morning before hitting the fitness center?  If eggs are your mainstay, try scrambling some kale or spinach into your frying pan. These greens wilt nicely and add great flavor and texture to your protein. While you’re at it, add some green pepper. You’ve probably seen asparagus with eggs and toast featured on health food sites, and for good reason. Not only does this combination provide a healthy punch of vitamins and fiber alo

Depending on where you live and what type of pollens you’re allergic to, allergy season has been in full swing for a few months now. If you’re one of the 50 million Americans who suffer from nasal allergies, this is a rough time of year for feeling your best and getting in quality workouts. Despite the inevitable seasonal battle with allergies, here are some coping methods you can use to keep them from hindering your active lifestyle. 1.     Adjust where and when you exercise Simply moving outdoor workouts to the fitness center during your peak allergy season can help you stay on top of your goals to get fit this spring and summer. Check the forecast:  dry, sunny, breezy conditions encourage allergens, while cool, rainy weather keeps the air cleaner. Also, check the pollen count: days with low pollen counts may be better ones to take your workout outside to enjoy the sunshine. 2.     Be smart about your allergy medication. Medication can be a tremendous help for seasonal allergies, esp

July is high blood pressure education month, so we’d like to take some time to talk about it. Maintaining a healthy blood pressure directly ties into your pursuit of a healthy lifestyle at the fitness center. First, you may have heard that high blood pressure (also called hypertension) is one of the leading causes of stroke, and that stroke is the 5th leading cause of death in the United States. But, what you may not realize is that high blood pressure doesn’t just show up in older adults – it affects roughly 1 in 4 men and 1 in 5 women ages 35 to 44. Do you have high blood pressure? Let’s look at the symptoms and how to both treat and prevent it, whatever your age and health condition. The symptoms? The worst thing about high blood pressure is that’s very hard to detect. The American Heart Association affirms there are no hard-and-fast symptoms or tell-tale signs. No wonder an estimated 11 million adults with high blood pressure don’t even know it! That’s why it’s often referred to as

Physical fitness is about more than what you weigh. The U.S. Department of Health designates 5 areas of fitness: body composition, cardiorespiratory endurance, muscular endurance, muscular strength, and flexibility. Keeping each of these aspects in balance will achieve the greatest level of fitness for you, individually, at whatever age and stage of life. The main way to do so is through regular activity — outdoor sports, recreation, and fitness center workouts. If you’ve noticed the need for better fitness in these areas but aren’t sure where to start on the journey to improvement, we’d like to suggest practical ways to achieve balanced physical fitness. Body composition Improving your body composition (a.k.a. reducing fat and increasing lean muscle mass) can’t be tied to any one exercise program or diet because it depends on your current fitness and goals. Not everyone wants to reach the single digits of body fat, but most of us can stand to lose a few pounds of it. The best way to d

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The end of the year is a good time to check in on your health and fitness goals — even if you choose not to call them resolutions.  So, how did you do? And how do you know? Overall progress is usually very visible.  All you need to do is look in the mirror, step on a scale, or try on a favorite pair of pants and compare that to when you first started your fitness journey. But, to see what made the difference day to day and allowed you to achieve your overall goals, you need the details — and a workout journal is one of the simplest ways to do that. The Earliest Fitness “Tracker” Before we had fitness gym equipment that stores workout stats, personal trackers, or smart watches that do it all, there was paper and pencil. This is what the great athletes and trainers of the past used to record, monitor, adjust, and track their training and improvement over time. Yes, there’s plenty of technology available to make tracking your workouts easier, but writing still holds at least a few advanta

While you are working out have you thought about getting the kids into our professional martial arts program? During all this down time kids physical conditioning has likely slacked off. Come try a FREE TRIAL and see why our martial arts program is so successful! Best of all we have many classes so you can workout while the kids are in class! Message us for more information and to schedule a FREE TRIAL! See Martial Arts Memberships At This Club

No matter how careful you are to use proper form, stretch, foam roll, and exercise within your limits, minor injuries will happen from time to time. While it can be discouraging to feel like you’re losing ground with your fitness during recovery, the way you handle your nutrition can make the difference between slight losses to fitness and major setbacks from weight gain. First, it may be necessary to modify what you eat – even if you have healthy eating habits.  Due to your injury, you may not be able to work out as hard or as often at the fitness center as before. This means you’re burning fewer calories and need to eat less to meet your body’s needs. If you’re only down for a few days or a week, there’s no need to worry; but, the longer you’re less active and still eating for a higher activity level, the easier it is to gain weight. Decreasing calories during an injury is much easier said than done, of course, because our appetites don’t automatically line up with our activity level

If you’re looking for a fitness center that’s easy on your wallet and doesn’t require a long term commitment, then Spunk Fitness is the right gym for you. We have redefined staying healthy with affordable, spacious gyms loaded with cardio and strength training equipment that’s ready to use at any time of the day. We know that long-term gym memberships can be intimidating, so Spunk Fitness has made it simple — pay monthly! Stay with us for as many months as you want. No long-term contracts! Call (410) 238-0044 Today! See memberships at this club! See martial arts memberships at this club! Get your 1 day pass today!

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If you’ve recently started over with making regular fitness center workouts a part of your lifestyle, you’re prepared to face some discomfort. It starts with pulling yourself out of bed earlier than usual, continues as you try to catch your breath with lungs that feel like they’re on fire, and ends with one of the most dreaded discomforts of all —muscle soreness. Many people misunderstand what muscle soreness indicates and how to respond to it, so we’d to dispel a few of the common myths and get you set up for fitness center success. Myth #1: Only people who are out of shape experience muscle soreness The crazy thing about muscle soreness is that, if you’re taking steps to improve yourself physically, you’ll never be “done” with it. While your breathing and heart rate will improve as you adjust to increasing cardiovascular intensity, muscles can be worked in so many ways that all but the most balanced of exercise programs will still result in occasional soreness. For example, elite ath

At Spunk Fitness, we believe that everyone should have access to affordable, high-quality fitness equipment. Whether you’re stepping into a gym for the first time or you’ve been working out for years, Spunk fitness is here to support you through every step of your journey. Be sure to check out our e-books on the side of the page, and come by our Golden Ring fitness center if you would like to learn more about joining Spunk Fitness! We look forward to seeing you soon. See memberships at this club Get your 1 day pass today!

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