Proper Attire: This includes a sweatshirt w/ long sleeve shirt (preferably Under Armour-type material) and sweat pants. You can never over-dress in cold weather. While you may feel slightly uncomfortable, keeping your muscles warm is key to preventing injury.

Dynamic Stretching: Stretch before running. Dynamic stretching improves flexibility and is useful as part of your warm up for aerobic workouts like running, dance, or martial arts. Dynamic stretching consists of gentle, controlled leg and arm swings gradually building to your range of motion – no “jerky” movements. This also differs from static stretching which involves stretching in place. Controlled leg swings, walking leg kicks, walking quad pulls, and arm swings are all good examples of dynamic stretching.

Static Stretching: At the end of your run, save time for static stretching. This relaxes your muscles and helps maintain your muscles for future workouts. Hold each stretch for no more than 20 seconds.

Using these tips, you’ll be well conditioned to run outside without injury. Do you have any other cold-weather warmup or cool down activities? Let us know!

Every year, fitness-based resolutions are always quite popular. However, sticking to those resolutions is more challenging than ever due to everyone’s busy life. The expert trainers at Ambler Athletic Club put their collective heads together to form this list of potential New Year’s Resolutions. Give it a look and let us know which you plan to try for 2012!

1. Come to Ambler Athletic Club more often! One key to losing weight and/or staying fit is exercising more often. If you come to the gym once each week, try to double it – come twice. If you already come four times a week, try to sneak in an extra visit every other week. Using that new 2012 calendar you received for the holidays, reserve your gym time now!
2. Eat Healthier. This recommendation is probably easier said than done. For starters, keep a log of what you eat on a daily basis. After a week, look for items you can change or cut out completely. That afternoon cookie might not be necessary after all!
3. Find a Partner. Keeping your fitness-based resolution on track is easier with someone to hold you accountable! Bring your significant other, friend, or child with you to workout to make sure it stays on top of your priority list.
4. Drink more water. Experts recommend 8 glasses of water each day – that’s over 64 ounces! Carry a water bottle with you daily to make sure you’re staying hydrated throughout the day. Drinking enough water leads to easier workouts and less hunger!
5. Don’t give up. It’s a long year – 52 weeks and 365 days. If you have a bad week for whatever reason, don’t throw in the towel for the whole year. There’s plenty of time to make up for it … just stick with it!

We look forward to seeing you at Ambler Athletic Club in 2012!

Objective:

• Use as many cards as possible with as little time in between cards as possible.

• Red Cards = Push-Ups
• Black Cards = Sit-Ups or Crunches

• Hearts: Push-Ups
• Spades: Sit-Ups
• Diamonds: Burpees (start standing, drop down to a push up position, perform push up, jump back to starting position)
• Clubs: Body weight squats (start standing, squat until knees are at 90 degree angle while keeping weight on your heels, then return to starting position)

• 2-10 = Number on card
• Face Cards = 15 reps
• Aces = 20 reps
• Joker = 2 sets of 15 reps!

1. Useful Workout Gear. Lots of great options here including hats, gloves, shoes, dry-fit, and even Ambler Athletic Club attire! Nike has put together a great “Gear Up” area of their site which recommends gifts based on answers to a few quick questions.
2. Accessories. These gifts can help keep that loved one going in the midst of their workout. Garmin has a collection of GPS-infused watches for keeping track of workout details. Other ideas include sweat bands, water bottles, and iPod armbands.
3. Monthly Gift Certificates to Ambler Athletic Club (AAC). Even for someone less fitness-inspired, a monthly gift certificate to AAC is a great way to stay true to those New Year’s Resolutions. Working out with a friend/loved one can also provide greater motivation to make the trip to AAC a regular occurrence.
4. Personal Training Sessions. AAC offers 1-on-1 personal training sessions to focus  on exactly what you need – weight training, fitness, boxing, and more. Stop in for more information on these unique programs.

What other ideas have you come across? Please let us know what other ideas to include!

With Black Friday upon us, the holiday season is officially here. Since people are generally busier this time of year, it’s generally more challenging to find time to work out.

Thankfully, we’ve prepared the top 3 holiday shopping exercise ideas so you can try your best to stay fit while on the go this season:

1. Park Further Away. By making a consistent effort to park further away while shopping, you can end up walking quite a bit further on a daily basis. Park and walk to burn more calories.
2. Take The Stairs. Every multi-story mall has elevators. They also have escalators and stairs. If you can find the stairs, take them! You’ll be quite surprised how your legs feel after just a few flights. Can’t find the stairs? Walk up the escalator.
3. Carry Gifts Further. When possible, carry those bags from store to store without dropping them off at the car as frequently. This may also help curb some spending habits, too!