Work Out West Blog

Hidden Benefits Of Working Out While Young

Thu, 17 May 2012 17:29:34 UT

Jumping into regular gym workouts and exercising at a young age pays off more than you may think. Evaluations were conducted on a group of 17 year old athletes and controls in 2006. Not surprisingly, the group of athletes that were working out enjoyed bone-building benefits that lasted for up to five years following. Notices of fractures were also down approximately 50% compared to those in the control group. I don't know about you, but that sounds like reason enough to hit Greeley's best gym.

Including the bone benefits gained by working out, brain health, mobility, and cancer prevention all increase with staying active. Lowered risk of hypertension. Obesity down by as much as 50%. Various studies even show that you learn at a faster and more effective clip. "Exercise alone provides psychological and physical benefits," says Dr. James Rippe. Your time at the gym doesn't just stop at the gym, it stems through the rest of your life.

Older gym visitors, don't look away, because this pertains to you as well, but here are several suggestions for our younger gym-goers.

Upping your intensity increase your gains on multiple levels. More effort equals more benefits

Order healthy. Really want a double cheese burger coated in grease, bacon, and everything else you love? Eating something like that means you probably have to spend a couple of hours at the gym just to break even.

Try something fun. Humming away on the treadmill for 30 minutes may sound like absolute torture. And just so you know, some of us "old folks" think the same. No way is the "right" way to work out. A pick up game of basketball or swimming can burn just as many calories as a "boring" treadmill run. Not everything at the gym has to be a pain.

Your mood and your physical activity are forever tied. There is a reason why there is a phrase like "runner's high." High intensity training for 30 to 40 seconds followed by five minutes of a gentle pace can leave you feeling euphoric. If and when you start seeing your fitness improvements, self-esteem and body image issues also improve.

Now you may just be in your teens or in college or anywhere else, but physical activity will be paying off for the rest of your life. Going to the gym on a regular basis has even shown decreases in Alzheimer's and other similar ailments. In 2000, researchers found that inactive men were four times more likely to develop Alzheimer's than those who worked out regularly. Normal exercise protects the hippocampus, which governs memory and spatial navigation. This doesn't even need to be a preventative measure. Having a brisk walk or jog built into your afternoon can blunt the impact of Alzheimer's even after it has begun.

If you would like to get into working out, Work Out West is standing by to assist no matter your age. Swimming, tennis, group fitness and others are always popular options for those that want to be physical active. Work Out West also has personal trainers, free weights, resistance training, and more for those looking to get a more intense workout. Only 15 minutes a day will start you off on a path that will continue throughout your life.

Realize your dreams. Live your life. Don't ever stop!

National Fitness & Sports Month

Tue, 08 May 2012 16:28:57 UT

Since 1983, May has been known as "National Physical Fitness & Sports Month". The goal of doing this is to get people moving. We know that all of our members are avid fitness lovers, why else would you be here? Check out this link to learn more about National Fitness & Sports Month and what you can do to promote fitness and healthy living! Let's do our part to get this country active! If we won't, who will?

http://www.fitness.gov/

Cinco De Mayo- Work Out West Style

Sat, 05 May 2012 00:55:16 UT

Cinco De Mayo. What a perfect opportunity to kick back with family and friends and enjoy some GREAT food/beverages. BUT.... while Mexican fare may be tasty, it can also be extremely unhealthy. As you know, here at Work Out West we believe in moderation and LOVE to find a way to "healthify" otherwise unhealthy foods. After some scouring, we came across some great recipes from wherelse but the Food Network! Check out these ideas and try them at your Cinco De Mayo gathering tomorrow. We'd love some feedback on what worked for you and what didn't!

http://blog.foodnetwork.com/healthyeats/2012/05/03/cinco-de-mayo-drinks-and-apps/

Enjoy!

Last Chance for Junior Tennis Playdays!

Mon, 23 Apr 2012 14:49:40 UT

This is the last chance to get your tennis star ready for summer at our Junior Tennis Playdays! All junior players 18 and under are invited to an afternoon of tennis at Work Out West.

From 1:00 to PM 3:00 PM, participants can clear away the winter rust with other players. Quickstart tennis will be used for players age 10 and under and informal games and points will be used for older competitors. Sign up ahead of time by calling us at 970-330-6707 Extention 1 or stopping into Work Out West to register. The cost is just $10 per player.

Our Junior Tennis Program runs from early January through the middle of May. These three and four week sessions are designed to help players learn everything from basic hand eye coordination and tennis etiquette to court awareness and match play strategy. We have something for every skill level.

We look forward to seeing you out there!

In Rememberance

Thu, 19 Apr 2012 16:33:52 UT

Tomorrow is April 20th. A significantly sad day in history, especially for the state of Colorado and community of Denver. It was this day in 1999 that the Columbine High School Shooting happened. We know you remember this. How could you not? 13 students killed and 24 injured during a rampage by 2 kids. Tomorrow, during the midst of the your crazy Friday-heading into the weekend, take a second for a moment of silence in honor of the victims and their families. Take a second to stop and reflect on what happened. Use it as fuel for the future: remember to spend time with the young people in your life; invest in them and help our community build a strong next generation. By doing so, you are helping to make sure that something like this doesn't happen again.

Easy Everyday Swaps

Thu, 12 Apr 2012 14:32:11 UT

Summer is just around the corner. Shorts, bathingsuits, tank tops, dresses, sandals. You want to look and feel your best right? We want to help you! Here are some easy swaps to make in your everyday routine to help you get where you want to go!

On the Nutrition Side...

- Mustard over Mayo...Ditch the cheese on your sandwich...Choose WATER over soda (even diet) and everything else for that matter!... Replace processed snacks with whole foods (think fruits & veggies)... Try eating yogurt or fruit for dessert instead of a high-calorie treat... Go for fish or chicken over fatty beef cuts... Attempt to be a vegetarian for 1 meal/day.. Forgo the butter on your roll, toast, bread of choice (you really won't miss it)...Try sugar free lemonade instead of the higher calorie, sugar laden kind... Try drinking a big glass of water before you eat a meal... Replace the cream in your coffee with reduced fat or fat free milk.

On the Activity Side...

-Park your car in the very LAST spot in the lot, and walk... Don't just let your dog have all the fun, actually take them for a walk/jog both morning and evening (and no, that's not the day's work out)... Take your stairs 2 at a time and feel the burn... While chatting on the phone get some squats and calf raises in (the other person can't see you anyway)... Instead of driving your family to a nearby park or neighbor's house, ride your bike or walk. You get the bonus of more family time and an extra work out... Carry in your groceries 2 bags at a time instead of loading up both arms. Even better if you have stairs to climb...Take a "preview" lap around the store before you start purchasing anything.

All of these things might seem little, but they add up. 25 calories here, 100 calories here, a few lunges and squats there and before you know it you'll drop extra pounds and tone up at the same time. Every little bit helps when you are talking about health and feeling good.

Here's to a season of looking and feeling good!

Decoding Food Labels

Mon, 02 Apr 2012 17:02:48 UT

Misleading. Confusing. Intimidating. These are just a few of the words that people use to describe food labels. You know that the nutrition content of what you're eating matters. You're trying to eat healthier. These food labels are throwing you for a loop though. You aren't sure what the numbers mean. Don't worry! We've got a great visual to help you decode these labels and make healthier choices.

As you can see, from the very beginning you have to pay close attention. The calories in this sample are shown for 1 serving.. however there's 2 servings in a container. This is an easy place to get thrown off. In this case, you would have to double the calories. fat grams, etc. to get an accurate count of what you would consume if you ate the whole container. The yellow section highlights what you want to limit. Something to keep in mind though, is that while you want to limit SATURATED fats from your diet, UNSATURATED fats are important to your body's every day functioning. Make sure you are taking in enough of the good kinds of fat (nuts, avacados, and peanut butter are good examples).

The blue highlights important vitamins and components, so upping your intake of these is crucial. Fiber has been a big topic of conversation recently for a reason. A key note with fiber is to make sure to drink enough fluids in order to avoid bowel issues. The sections that are not highlighted, ie: protein and carbs, are also very important parts of a healthy diet. The amount you should consume varies based on exercise habits, overall activity levels, and your personal goals. The purple part shows how much of a standard daily diet is used when consuming this item. Please keep in mind that these could vary for you, as this is for a 2,000 calorie diet.

Print this chart and study it. Make sure you feel comfortable reading food labels so that the next time you go into the grocery store you feel prepared. Knowledge is power when it comes to making healthy decisions. If you have any questions or want to discuss a more specific diet plan for you, feel free to call our Personal Training Lab: 970-330-9109 to talk with a trainer today!

Sleeping: The Easiest Workout Of The Day

Wed, 14 Mar 2012 21:26:32 UT

National Sleep Awareness Week concluded this past week, an event created to highlight the need for obtaining a sufficient amount of sleep every night. For those with an active lifestyle, this requirement becomes even more crucial as the body attempts to rebuild muscle following your workout.

The National Sleep Foundation recommends that adults average between seven and nine hours. Unfortunately 37.1% of adults report regularly sleeping less than seven hours per night.

Those reporting less than seven hours of sleeping on average during a 24-hour period are more likely to suffer from a number of problems than those getting enough sleep, including self-reporting anxiety, mental and physical distress, and even depression.

As you push yourself hard at the gym, it is critical to take it easy when you are away. Allowing your body sufficient time to recover from your past workout. Not only does it provide your muscles time to rebuild, but can also help you lose more fat. Researchers at the University of Chicago found that dieters who were well rested lost more fat than dieters who were sleep deprived. While both groups lost similar amounts of total weight, 56 percent of the weight loss for the well rested group was in fat while the sleep deprived group lost more in muscle.

If you would are one of the millions of Americans that suffer from sleep related problems, these suggestions might help:

Set A Bedtime: You might not be 10 anymore, but setting a bedtime every night cues your body that it should be falling asleep.

Bed Is Bed: Instead of watching tv or reading to wind down in bed, do so on the couch. Getting into bed will trigger that it is time to sleep.

No Caffeine: Try to resist coffee or colas six to eight hours prior to sleep. It is considered a stimulant drug for a reason!

Getting a good night's rest should be the easiest workout you complete each and every day, and hopefully is the one where the "no pain, no gain" adage gets thrown out the window!

National Nutrition Month

Thu, 08 Mar 2012 22:10:58 UT

Nutrition. What does the word mean? Is it a strict diet: no sugar, no carbs, low fat, etc.? Does it mean consuming lots of highly advertised drinks, shakes, bars, etc? Only eating fruits and veggies? Drinking nothing but water? Let's chat about it and maybe by the end of this we can broaden your view of the word.

We want to start by acknowledging that nutrition means different things to different people. For example: what may be nutritious for a body builder or power lifter can be very different than what's nutritious for a long distance runner. Healthguidance.org defines the word nutrition as "the sum total of the processes involved in the taking in and the utilization of food substances by which growth, repair and maintenance of the body are accomplished." That's a pretty serious definition. From this definition, it seems that our very existence is connected to our nutrition. Maybe that's why "Good Nutrition" and "Healthy Eating" have become a forerunner in our culture today. Maybe that's why a whole month has been dedicated to promoting it.

If you're wondering what nutrition means to us, read on. We believe good nutrition can include just about everything we listed in the first paragraph. We believe people's nutrient needs vary depending on their activities and goals. Most importantly, we believe that good nutrition is putting the food and liquids in your body that will help your body function best. There will of course be exceptions, times when you treat yourself and indulge a little. Maybe have that piece of cheesecake or margarita you've been wanting. That's okay. In fact, it's necessary in order to maintain an overall healthy lifestyle. Just don't make it the norm.

I challenge you today to take a look at your definition of the word nutrition. Maybe it's time you broadened your scope a little and thought outside the box. Really evaluate what you are putting in your body and how you feel after. Most importantly, remember that everyone's needs are a little different. Find what works for you and stick with it. You've got one shot and one body to get it right and it's NEVER too late to start!

HAPPY NUTRITION MONTH EVERYONE!

Junior Tennis Playdays Continues in April

Fri, 10 Feb 2012 22:18:05 UT

Time to get your little Maria Sharapova or Roger Federer into the swing of things as we continue our Junior Tennis Playdays on April 22, 2012. All junior players 18 and under are invited to an afternoon of tennis at Work Out West.

Work Out West will be hosting several other Junior Tennis Playdays throughout much of the year. Our final date is:

May 12th

We look forward to seeing you out there!