Spunk Fitness Golden Ring

So you have finally taken the plunge and decided to start a gym membership with Spunk Fitness. Congrats! Now what? It is easy to sign up for a gym and think that means that you have done all that you need to do. However, to get the full benefits from your Spunk Fitness membership, you have to put more effort in than that. Here are our tips for getting the most out of your gym membership: Make Time For It An extremely popular excuse for not working out is that “there isn’t enough time.” However, if you make exercise a priority, you will make time for it. Even if you only have time for a half hour workout, go for it! You can always take a long walk after dinner if you do not feel you got everything you could out of your workout. Be Prepared If you are always ready for the gym, you have one less excuse not to go. Keep a gym bag packed and either near the entrance of your home or in your car. This way, any time you have to workout, you can take advantage of it, no excuses. Visit During Of

If your body was a car, food would be the gasoline you use to keep it going. If you want to be productive and get somewhere, you need a full tank of gas. However, not all foods are created equal. There are some pre-workout snacks that will help you build muscle, shed fat, and increase your endurance. Before you come in to your favorite fitness center, Spunk Fitness, here are some foods that will give you the fuel you need to power your workout to your full potential: Bananas Bananas are powerful fruits that can give you just the fuel you need for a great workout. The carbohydrates will help jumpstart your metabolism, and the potassium with help with your muscle function. Oats The fiber in oats helps you maintain your energy levels by slowly releasing carbohydrates into your bloodstream, making it an excellent pre-workout food. The B vitamins in oats also go a long way to energize you and keep you going. Greek yogurt and berries Greek yogurt is an excellent source of protein, which help

Among the many pieces of equipment that tend to intimidate even long-time fitness gym users is the cable trainer. At first glance, this frame with cables, pulleys, and attachments can give the impression it’s complicated and difficult to use, when in fact, neither is true. After gaining a little background knowledge of how to use the machine, and what kinds of exercises it’s good for, you’ll no longer view the cable trainer as a foreign machine, but a piece of useful equipment in your everyday workouts. First of all, the cable trainer has several aliases and comes in a few different varieties. It is often referred to interchangeably as a cable crossover gym, a functional cable trainer, or simply a cable trainer. The simplest variety of cable trainer possesses a single arm, whereas the crossover trainer has double arms (makes sense, right?). Finally, the most deluxe variety not only has two arms, but can be adjusted both vertically and horizontally. Your fitness center may have one or a

You have been working your butt off (or trying to, at least), but that number on the scale still won’t budge. Though this can be disheartening, don’t give up now! All that means is that it is time to reassess your fitness plan and pinpoint exactly what is preventing your weight loss. Here are some possible reasons you could be hitting a plateau: You aren’t drinking enough water Staying well-hydrated is an essential element of losing weight. First of all, water helps suppress your appetite, stopping you from overeating. Additionally, dehydration causes your kidneys to not function properly, so your body has to rely on your liver to make up the difference. The effort from your liver forces your body to store the fat rather than burn it off. As a rule of thumb, you should be drinking half of your body weight in ounces every day. You are too stressed Stress stimulates the release of cortisol, the stress hormone, which acts as an appetite stimulant. Too much cortisol also slows the metaboli

At Spunk Fitness, we are cardio experts. As your favorite local gym, we can help you develop a cardio routine that works for you. However, first you need to understand certain common myths about cardio before you hit the treadmill. MYTH: Focus on cardio over strength training to lose weight. Actually, strength training builds your muscle mass, which in turn increases metabolism and burns fat. The more muscle you have, the more calories you are burning daily. Therefore, it is important to implement both cardio and strength training into your routine. MYTH: Start with cardio and then do strength training. Actually, if you do start with cardio, you are burning through your energy before you get to strength training. It is better to give each their own separate days so you can fully focus your energy on each. MYTH: Burn more fat by doing cardio without eating. Your body’s muscles rely on the carbohydrates and fats from what you eat for energy. If you are working out on an empty stomach, yo

We have all been there: it is the end of a long day, and after working for hours, plopping down on the couch for the night sounds better than hitting the gym. It is easy to come up with a million excuses not to hit the gym; we have heard them all here at Spunk Fitness! However, as easy as these excuses are to make, they are also easy to poke holes through. Here, we debunk some of the most common excuses you may make to skip your workout: “I don’t have time.” This is the most common reason people give for skipping the gym, and it is also the lamest. The truth is, the issue isn’t that you do not have time, it is that you won’t make time. Even if you have a particularly busy day, there is still time to fit in thirty minutes of physical activity, even if you have to break it into ten minute increments. Make sure you have your gym bag packed and ready to go the night before to save yourself time in the morning. “I’ll go tomorrow.” If you use this excuse every day, tomorrow will never come,

Whether you’re trying something new or just getting back into your pre-summer fitness gym routine, be prepared to deal with some muscle soreness. For newbies and seasoned athletes alike, delayed onset muscle soreness (shortened to DOMS) comes with the territory of improving fitness. Setting in 24 to 48 hours after a workout, this is the ‘good’ pain referred to in the overused slogan “no pain, no gain.” It’s easy to get discouraged when DOMS hits, especially if it’s so severe it keeps you out of the fitness center for a few days and makes everyday tasks seem twice as hard (stairs after leg day, anyone?). Remember that soreness is a sign your muscles are adapting and changing to the new challenges you’re giving them. In other words, soreness = results! In the meantime, here are some tips for dealing with the dreaded DOMS. 1.    Always Cool Down and Stretch If you’re tight on time, it’s tempting to complete your workouts full-throttle and then rush out,  but you’ll regret it later. Taking

Do you think you need to lose weight? When asked this question, most would say yes and even throw out a number – 10 pounds, 50 pounds, 100 pounds. Acknowledging the need to lose weight is an important first step to improving both health and fitness, but what is it based on –actual need, or appearances? Influenced by images in the media, many people get the wrong impression they need to weigh less even if they’re already at a healthy weight. Others get a goal weight in mind that just isn’t realistic for their age, sex, build and genetics. So what criteria should you use to determine what weight range is healthy for you and how much you actually need to lose? The following information will help you base your weight loss goals on facts rather than illusions. Candidacy for Weight Loss According to medical definitions of obesity and its associated health risks, these are the numbers that should indicate whether you’re a candidate for weight loss: A waist-to-hip ratio higher than .8 for wom

Running is one of the most natural movements for the human body, but it’s still possible to do it wrong. Poor running form negatively affects efficiency and speed while increasing the potential for injuries. Even seasoned runners need a reminder of good form now and then, since bad habits have a tendency to creep in over time. If you’re a runner, check for these common treadmill running mistakes in yourself and others the next time you visit the fitness center. ·      Running too close to the front of the treadmill. If you’re really close to the front of the treadmill deck, your legs won’t have enough room and your stride will suffer, as well as your posture. What’s more, you might accidentally bump the controls and force a sudden acceleration or stop that leads to an injury (or at least embarrassment, which -- in the moment -- feels just as bad). ·      Jumping off and on a moving treadmill. This is one many seasoned runners are guilty of. You may think you’re saving time by keeping t

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Everyone has their own reasons for losing weight. Whether you want to feel more comfortable with your body, improve your overall health, or tone up, you started your weight loss journey for good reasons. However, staying motivated to lose weight is easier said than done. You can make as many ambitious goals as you want, but when you are dealing with your daily stresses, it can be difficult to keep your eyes ahead towards your svelte future. If the reasons you made your weight loss goals aren’t enough to keep you motivated, keep these other reasons in mind. Reduced cancer risk When you are overweight, you are at higher risk for many types of cancer, including kidney, pancreatic, bowel, breast, throat, and gall bladder. Obese people are 40 percent more likely to develop cancer than people who are at healthy weights. By sticking with your weight loss goals, you can lessen the likelihood that you are will develop cancer. Better cardiovascular health Excess weight increases the risk of hear

Experts have been giving us the simple formula for weight loss for years: eat less, exercise more. It may seem easier to throw in extra workouts at the fitness center than to gain control of our eating habits, but recent studies have shown that what we eat has a greater impact on our weight than how active we are, in spite of the health benefits. If you’re stuck at a weight loss plateau even after increasing the intensity of your workouts, consider whether one of these six eating habits is the culprit. Mindless Eating Mindless eating is reflexive eating while our minds our occupied elsewhere, such as watching television, browsing the Internet, studying, etc. It sabotages us because we’re rarely hungry when we do it, the types of food we eat mindlessly are far from nutritious, and the only ‘stop’ signal we get is when the bowl or bag is empty. Take control of mindless eating by, first of all, limiting your access to snack food during these types of activities. Secondly, if you can’t res

Are you a born competitor? Early in life, it might show up as sibling rivalry, excelling in academic and athletic competitions, and making just about everything you do in life into a competition. This approach can get you in trouble when it comes time to work with instead of against others, but the competitive bug can be very beneficial to helping you achieve health and fitness goals at the fitness center. You don’t have to look far to find signs that many of us are motivated to exercise by our obsession with data, the chance to beat our own records, and the excitement of competing with others. One of those signs is the rising popularity of fitness tracking devices and mobile apps. Are you the competitor when it comes to exercise, and life in general? Use it to increase your fitness and that of others you draw into a friendly competition! Here are a few apps to try. 1. Fitocracy. This workout app’s main advantage is that it turns working out into a game. When you complete workouts, rea

Some people say exercising too much (or too intensely) at the fitness center is harmful to your health. Although that could be true in certain cases, there’s much more scientific backing for the reality that sitting too much can literally take years off your life. Even if you exercise for one hour a day (more than the CDC0-recommended 30 minutes a day), following that up by sitting for more than 6 hours a day could still seriously impact your health and longevity. Don’t believe it? Statistics show that from 1980 to 2000, Americans’ exercise level stayed about the same, while hours of continuous sitting increased about 8 percent. During that time, the obesity rate more than doubled. To emphasize the dangers of sitting, here’s a brief rundown of what sitting for extended periods of time does to each area of your body and aspect of your health. Your Brain: Blood Clots Excessive sitting restricts the movement of blood and encourages blood clots to form throughout the body. Blood clots that

 If you are like many people, your day starts something like this: blurry-eyed and yawning, you wake only because your annoying alarm clock won’t stop blaring. You might hit the snooze button two or three times before you can finally climb out from under your comforter, only looking forward to the moment when you can crawl back into bed at the end of the day. Because you spent so much time procrastinating getting out of bed, you have to rush through your morning routine, and may find yourself five or ten minutes late to work if you choose to quickly grab a coffee and a doughnut at the drive-thru. You spend the rest of the morning in a fog, not really waking up before mid-morning. Many people start their days in this way, and don’t understand why they feel dissatisfied with their lives. However, the way you wake up sets the tone for the rest of your day, so if you start in this reluctant and negative way, you can expect this attitude to prevail beneath the surface the whole day. There a