Group Fitness

Some people prefer exercising alone, while others thrive off the camaraderie created by working out in a group. But one thing is for sure, regardless of whether you do your sit-ups and squat jumps solo or with others, there is something undeniably motivating about working out as a team.

There is a reason T.E.A.M. classes have such high success rates (T.E.A.M. Weight Loss boasts a 90% success rate!), and why so many Life Time members are huge group fitness fans. When we know others are counting on us to show up to the gym, it helps hold us accountable, and keeps us on the right track for achieving our fitness goals.

I sat down with Mitchel Black, T.E.A.M. Training Coordinator at Life Time Fitness in Johns Creek, GA., and Kelly Tamm, Group Training Coordinator and Personal Trainer at Life Time Fitness in Chanhassen, MN., to find out why they think the team dynamic is so effective in helping people realize their weight loss and healthy lifestyle ambitions. Read on:

Life Time Fitness: Do you think the group dynamic of T.E.A.M. and group fitness classes helps members lose weight, see better results and stick to their fitness goals? Why or why not?

Mitchel Black: I believe that T.E.A.M. participants and group fitness participants are much more likely to achieve their fitness goals by sticking with a group. They know that they have people who are expecting them to be at the gym at a certain time. That moral supports is what keeps people from hitting the snooze button in the morning, or skipping their workouts after work. In my opinion, groups always work better when it comes to long-term motivation.

LTF: What is it specifically about the team atmosphere that motivates members to stick to their workout regimes?

MB: In T.E.A.M., everything is science-based and catered toward the participants' goals. Members know that when they come, they will be one step closer to reaching their goals. The instructors also make or break the class. With a good and energetic instructor, the class will fly by and you will have a blast.

LTF: How important do you think the team culture is when it comes to the success rates of the T.E.A.M. programs and group fitness classes?

MB: It's a fact that you are 20% more likely to reach your goals by writing them down. You are about 80% more likely to reach your goals by committing to a program. When you commit to a 3-month program or a small group of friends to do group fitness classes with, you are in! You know that you have to go. The culture is amazing when it is done properly. You have group fitness classes and sometime as many as 3 T.E.A.M. classes going on at the same time. When you have that culture in the club, it makes the members who are working out on their own wonder what is going on and why they are not involved.

Kelly Tamm: The team atmosphere is very important, without it they would be just like any other member who works out and sees only some results.  In my opinion, it is the key to weight loss.

LTF: Do you think teams and working out in groups hold members accountable and keep them on track? Maybe they’re no longer just working out for themselves, but doing so with, and for, a group as well?

MB: We come in as a T.E.A.M. and we leave as a T.E.A.M. -- this is what I always say to our members! When accountability is put into action (which it must be ALL the time) the results are amazing! If the instructor does what he or she is supposed to do, and calls the members who don't show up, attendance rates usually go up. They know that if they miss, their friends will jokingly give them a hard time, too! Accountability is one of the biggest factors with it comes to T.E.A.M. success.

LTF: Do most T.E.A.M. members know one another when they begin the programs? Or do they meet and bond as time goes on?

MB: Most of the time, members do not know each other. However, that makes it fun. One of the pieces of feedback I always get is that they had fun meeting the other people. They establish relationships that last much longer than the 3 months in which they are participating in T.E.A.M. This also keeps them coming back for more.

KT: Members don't usually know one another. They create a bond while in class. Then if one person isn’t continuing and the other is, it really helps get the other member back in class again and refocused. And once the group knows each other they get more competitive with each other also.

LTF: Anything else you want to add?

MB: I believe T.E.A.M. and group fitness classes work so well because they are fun, structured, science-based, and innovative. You'll get a different workout every time you come in, so it's exciting and enjoyable!

KT: T.E.A.M. works well because of everything people get out of the program, from progressions in their training, to education on exercise and nutrition, to motivation and accountability.  The class is all about heart rate training and making sure the member is in the appropriate zones to meet his or her goals.

So there you have it. Even if you really enjoy working out on your own, perhaps try a T.E.A.M. or group fitness class simply to see if it pushes you a bit harder, keeps you accountable and motivated, prevents boredom with your workout routine, and -- here's the big bonus -- helps you make some great new friends!

-Written by Marissa Kristal

For those of us who weren’t blessed with naturally toned abs, a “six-pack” can seem like an impossible, eternal quest even with the help of gimmicky gadgets that promise to whittle away your waist in less time than it takes to rattle off your credit card number. Even though the goal of firmer, tighter abs can seem daunting, don't give up – they can be attained through the combination of exercise and proper nutrition. Following are 10 tips I came across that can help in your quest of amazing abs and refuel your motivation (like it did for me!).

1. TRADE CRUNCHES FOR PILATES
To firm up the muscles beneath your love handles – known as the external obliques – try the Pilates "100s." This exercise was found to challenge more overall muscle in one shot (specifically, the muscles spanning the waist) than traditional crunches, according to a new study by Michele Olson, Ph.D., at Auburn University in Montgomery, AL. To do the 100s, sit on a mat and make a V with your body (your butt forms the bottom of the V). Reach your hands past your knees, arms parallel to the floor. Pump your arms up and down 100 times, inhaling and exhaling every five counts.
   
2. GRAB A BALL
Women who did their ab workouts with a stability ball beneath their glutes and lower back got bonus benefits, in a study from the Journal of Strength and Conditioning Research. The women used both their abs and their back muscles, key for making you stand tall and look slender. If you're not doing abs now, don't start on the ball – this can damage your spinal disks, says abdominal-training expert Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance. Build strength and stability off of the ball first.

Try "crossover crunches":
In standard crunch position, bring one shoulder toward your opposite knee. Hold for two to three counts. Start with five to 10 reps on each side. Progress to 10 counts and 20 reps. Do this three times a week, and you can move to the ball after three weeks.

3. LET YOUR BACK COME OFF THE FLOOR
When lying on your back with your knees bent, you should be able to get your fingers under the hollow of your lower back. Maintaining your back's normal curve lets you work your abs without straining your spine, according to McGill. Instead of sucking your navel to the floor, "brace" your abs as if someone were about to punch you in the stomach. Keep that tension (and the arch) while doing ab work.

4. ADD WEIGHT, NOT REPETITIONS
Your abs are just like your biceps: To make them stronger and tighter, you don't need 500 reps. Instead, try grabbing a three- or five-pound weight. Place it behind your head or on your chest and do one set of eight to 15 sit-ups, working up to more sets as you get stronger.

5. SLOW DOWN
You'll get the body you want faster by doing 10 slow repetitions instead of 20 fast ones. Moving slowly--two counts up and two counts down – allows you to use more precise form, which can stimulate your muscles better and make them stronger, says Rodney Corn of the National Academy of Sports Medicine. (The faster you go, the more likely you are to use momentum instead of your abs.) Your muscles should feel tired in 15 reps.

6. LIFT WEIGHTS ONE ARM AT A TIME
Your core muscles get a workout when you exercise on an unstable base – like when you're standing on one leg or on top of a wobbly rubber disk – because your weight is off-center, causing your core to kick in a little harder. Similarly, when you do upperbody moves one arm at a time, the off-centeredness gives ab and back muscles an extra challenge.

7. INVEST IN CARDIO
To show off the abs of steel you've been building, 30 minutes of cardio gets you further than 30 minutes of crunches. To burn off the layer of fat that's hiding your muscles, ab-specific contractions just don't do the trick, says Len Kravitz, Ph.D., professor of exercise physiology at the University of New Mexico. Ab moves burn about two to six calories per minute, while cardio blasts 10 or 12.

8. TRY CHINESE FOOD
A standard turkey sandwich on whole wheat has a measly four grams of fiber. The problem? Studies show that people who eat more fiber tend to be leaner and have smaller waistlines than people who don't eat as much of it. Better: A serving of chow mein with extra broccoli and brown rice has about 10 grams of fiber. Worried about the sodium in Chinese food? It's a myth that sodium noticeably changes your abs, says Liz Applegate, Ph.D., director of sports nutrition at University of California, Davis.

9. CHOOSE THE COOKIE WITH SUGAR
Many sugar-free cookies are sweetened with sugar alcohols, which can cause gas and bloating, says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. To skip these sweeteners, avoid ingredients ending in "-ol," including sorbitol, lactitol, and maltitol. Many sugarfree versions, by the way, have almost as many calories as the originals. Other artificial sweeteners, such as sucralose (Splenda) and aspartame (NutraSweet), don't appear to have the same bloating effect.

10. HAVE THREE SELTZERS THIS WEEK
Swapping Alcohol for seltzer or another beverage can slim your waist. That's because calories metabolized from alcohol are more prone to be stored as fat around the belly, says Applegate. Of course, going low-cal is even more slimming: Skipping three pomegranate martinis a week trims about 2300 calories a month. That's eight pounds of fat per year.

Source: marie claire

Fluid Strength, an energized fusion of easy-to-follow movement, yoga, and strength, is set to launch in a limited number of locations for Fall schedule and nationwide in January. To learn more about this exciting new class, I asked Kimberly Spreen, National Director of Group Fitness and creator of Fluid Strength, a few questions. 

Where did the idea for this class come from?

Fluid Strength has been in the works for several years. Seven years ago, I developed and began presenting a format called “Go With The Flow” as instructor workshops at fitness industry events. Over time and in partnership with international presenter Rob Glick, the class evolved, more yoga was incorporated and “Fluid Strength” was born.

Who is this class good for?

It’s a “give back to your body” kind of class…very balanced between challenge and release. Great for ALL levels and a great “gateway” class for those interested in trying mind/body classes, but not yet comfortable doing so.

What does this class target from a fitness standpoint? What will an attendee gain from coming to this class?

Class objectives include:
·   Improved flexibility and active range of motion
·   Developed muscular endurance
·   Improved balance and flexibility
·   Relief of stress

Any additional comments about this class?

If you can move, you can do Fluid Strength!

To learn more about this new class and to view a video sample of Fluid Strength, click here. 

Some of our Rockville members at the May Big16 event incorporating tip #2 (see below)!

Calling all people who have lost the desire to exercise! Is your workout starting to feel like just plain ‘work’? Here are a few ideas that will hopefully help you ‘keep a good thing going’…

1. Make it a Priority! We all schedule meetings and doctor appointments and social outings. Why not schedule your exercise as part of your regular weekly routine? Group Fitness classes are great because they offer a wide variety of consistent options for you to rely on. Oh, and “penciling it in” is not an option! Commit yourself or it will be too likely that something else may come along and take priority. So, pen it in! Use a permanent marker for that matter!
2. Be Adventurous! Mix it up and try new activities often. It’s easy to fall into too much of a routine, which leads to boredom and the dreaded results plateau…uggh. Be bold enough to try anything and everything that may even slightly peak your interest. And, be sure to give it the “‘ol' college try”; at least 4-6 times, that is. Don’t give up too soon – there’s a learning curve to just about everything in life. What’s the worst that could happen? You try it, it doesn’t click for you and you move on to something else, right?
3. Hooked on a Feeling! Remind yourself how you typically feel after you workout. Have you ever gotten to the end of a workout and wish you hadn’t done it? The “endorphin rush” alone is enough reason for most of us to answer “no” to that question. If you can take a moment to remember how great you feel post-workout, it can help you take that first(and hardest) step.
4. The Scale is a Liar! Please, please do not weight yourself every day. Nowhere on that scale can it tell you how much of what you weigh is fat or how much is muscle or bone or water for that matter! When we weigh ourselves too often(which in my opinion is annually ☺), we risk becoming discouraged by a number that doesn’t even give us a clear picture of how healthy or fit we are. Try measurements or think instead about how you feel or how your clothes are fitting because discouragement can quickly lead to giving up. Let’s not let that be an option, okay?
5. Are We Having Fun Yet?! Choose activities that you enjoy! This is different for everyone. Some may love to run while others would much rather burn up the dance floor in a group fitness studio. Many like to play sports while others instead couldn’t imagine missing their yoga class. If you’re unsure of what activities will bring a smile to your face, please reread # 2 above. ☺
   

So, as my 7th grade math teacher would always say, “keep on keepin’ on”. Make no mistake – maintaining a motivated mindset can be tough. Other priorities, obligations and even people will always compete with your exercise routine for your precious time and energy but, at the end of the day, you get to chose what will make you a stronger, healthier person…right?

Be good to yourself and others,
Kimberly

Kimberly is the National Group Fitness  Director for Life Time Fitness. She is also one of Exercise TV’s Star Trainers, has led several popular exercise videos, and travels the country as a  National Presenter, Motivational Speaker, SPRI Elite Fitness Pro, GRAVITY  Trainer, and Continuing Education Provider for ACE, AFAA, and IFTA. Known for her  passion, enthusiasm and humor, Kimberly has been educating and motivating  instructors, students and clients for 15 years.

I live for summer (and I know I’m not the only one). The warm days and sunshine, extra hours of daylight, and primo opportunity to enjoy the great outdoors is the crux of my love affair with this sunny season. And when you add the prospect of a brisk walk or blade around the lake, it makes it all the sweeter. But in our haste to fit time into our hectic schedules to enjoy the sublime weather, it’s important to include proper hydration before, during, and after our activities.

Not only does water taste good, but it’s also responsible for delivering oxygen to the muscles, which provides the necessary fuel during exercise. When the mercury goes up, your body uses more water during the skin-cooling process (aka perspiration) and, in turn, needs more water to effectively accomplish this goal. If you don’t consume enough fluids, your body won’t receive adequate hydration and may become unable to properly sweat and cool off, potentially causing the life-threatening condition known as heat stroke. Heat stroke occurs when the body is unable to dissipate heat, causing the body’s temperature to rise. Symptoms can vary from one person to the next, but many times start with heat exhaustion, which may include nausea, vomiting, fatigue, weakness, headache, muscle cramps, and dizziness. If the condition progresses to heat stroke, symptoms can include high body temperature, the absence of sweating with hot red or dry flushed skin, rapid pulse, difficulty breathing, strange behavior, hallucinations, confusion, agitation, disorientation, seizure, coma, and death.

There are several ways to prevent dehydration and ensure you’re adequately hydrated. One way is to begin consuming water several hours before you plan to exercise. To avoid dehydration during a workout, the American College of Sports recommends you start with approximately 16 ounces of fluid two hours before your workout.

However, before you start loading up on the liquids, you may want to begin with a baseline, or your ideal amount of water intake on any given day (sans exercise). To determine this, Mayo Clinic experts suggest to divide your body weight in half and use this number as the ounces of water you should consume. For example, if you weigh 150 pounds, you should consume 75 ounces of water every day. And when you add activity to the equation, the amount of water you need to consume increases. One idea is to weigh yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 24 ounces of fluid, and replacing fluid lost during exercise is very important.

On the other hand, some experts warn against consuming too much water, which can cause Hyponatremia, or water intoxication, a serious condition that occurs when your body’s sodium levels are dangerously low. This rare ailment’s symptoms include lightheadedness, dizziness, clouding of consciousness, nausea and/or vomiting, and in severe cases, seizures, unconsciousness, or death. Although less likely to occur in an every-day exerciser vs. an endurance athlete, the prospect of this threatening situation only reinforces the need to know precisely how much hydration is right for you. Think of it as your very own hydration plan or strategy.

Some recommend to drink no more than one cup of water every twenty minutes when exercising for those not running a race, and for those in race-mode or anyone exercising more than 40 minutes, a sports drink with sugar or salt is ideal as it helps increase the level of fluids that go into your body as well as speed up the process.

Another helpful suggestion to ensure you’re ready for exercise in the heat may be to prep your body for it. For example, give yourself anywhere from 10 days to two weeks before an event to get your body used to the heat. You can gradually build up both intensity and duration over this timeframe. Also, focus on lighter, lower-intensity activities in the afternoon and reserve more intense workouts for the cooler morning hours.

And in case you need extra incentive, staying properly hydrated has been proven to stave off migraine headaches. So, enjoy your workout and don’t forget to drink up!