Are you ready to spice up your dancing? Get ready to burn up the dance floor at holiday parties!
Six Week Beginner Salsa Class - Starts November 1st!
Monday Night 8:30PM to 9:45 PM in Boost Fitness Hudson.
Sunday, October 24, 2010
Thursday, October 7, 2010
Free Sample Bootcamp Class w/ Angela - October 15th in Hudson
Come Try Bootcamp! Let Angela Doherty take you through a high intensity, calorie burning, muscle conditioning work out. If your looking for a program to help lose weight, jump start your work out program or just need help getting motivated -- Bootcamp might be for you. There is only a couple spots left in the 12 week program -- try it on Friday to see if Bootcamp is right for you.
Friday - October 15th at 6AM in Hudson. Please reserve your spot today - CLICK HERE! Hurry, space is limited.
Tuesday, October 5, 2010
New Bootcamp Added to Westford
Due to popular demand we have added a second 12 week Bootcamp to the schedule for the Westford Location. Join Rich as he leads the class through 24 high intensity, challenging workouts. Guaranteed to help you lose weight, strengthen and tone!
Class will meet Wednesday and Saturday at 7AM . We still have a few spaces open. If you would like to see what all the buzz is about - come try a sample class Wednesday October 13th at 7AM.
Please Reserve your spot today by clicking here!
The 12 week bootcamp will begin on Wednesday October 20th!
Wednesday, August 25, 2010
Strength Training..
Strength
Strength training is designed to define, tone and strengthen your whole body! This is accomplished through the use of resistance which can take the form of a weighted bar, plates, or body weight in Group Power, weighted dumbbells, plates, or body weight in Group Active, or the body weight in Group Centergy, Group Kick or Group Step. In addition to this resistance training, the cardio portions of all of these classes and other cardio based Group Fitness classes have a strengthening benefit as the muscles overcome the resistance of the cardio workout.
Two Group Fitness based strength training programs you might find at your club are Group Power, which focuses exclusively on strength training, and Group Active, which incorporates cardio, balance, and flexibility training in addition to strength training.
The Benefits of Strength
How can strength training help you? Check out the proven advantages:
In addition to these benefits, strength training keeps your bones and connective tissues strong. Since we may start losing muscle and bone strength beginning in our 20s, a strength training program like Group Power or Group Active can help reduce or stop these losses in their tracks.
What to Expect in Class
One of the great parts of Group Power, or the strength portions of Group Active, is that you work with adjustable weights so you can pick the perfect weight for your. As you gain strength, you can choose to add weight when you're ready, or it you have to take some time off or are having a bad day you can remove a bit of weight so that you can still benefit from a challenging but not overwhelming experience. The important thing is that you pick a weight that is challenging for YOU on any given day.
In addition tot he benefit of adjustable weights, using the plates alone in Group Power or the dumbbells in Group Active allows us to use both arms together, or one at a time. You'll usually experience both in every release. This helps keep one side of the body from compensating for the other and helps balance the strength of the body.
Don't forget the importance of core strength or strength in the muscles of the abdomen and the back. This area plays a big role in good posture, athletic performance, and in overall well being. Group Active, Group Centergy, Group Kick, Group Power, and Group Step all have one or more sections that typically incorporate core strengthening exercises.
Group Power and Group Active strength training take a whole body and peiodized approach to strength training. The whole body aspect means that you will be training most, if not all, of the major muscle groups during the class time frame. This also has the benefit of balancing strength so that no single area of the body becomes stronger than another. This is important because muscle imbalance, or one side of the body being much stronger than the other (for example the front versus back of the leg), can lead to injury.
Periodization refers to the variation of a workout over time. Group Power and Group Active training is designed with this in mind. Because our bodies are so good at adapting to stress, if we always do the same workout, it will eventually not be challenging any longer as your body adapts. Varying the workout keeps the body "guessing" so that the results and corresponding benefits keep coming.
Strength training is designed to define, tone and strengthen your whole body! This is accomplished through the use of resistance which can take the form of a weighted bar, plates, or body weight in Group Power, weighted dumbbells, plates, or body weight in Group Active, or the body weight in Group Centergy, Group Kick or Group Step. In addition to this resistance training, the cardio portions of all of these classes and other cardio based Group Fitness classes have a strengthening benefit as the muscles overcome the resistance of the cardio workout.
Two Group Fitness based strength training programs you might find at your club are Group Power, which focuses exclusively on strength training, and Group Active, which incorporates cardio, balance, and flexibility training in addition to strength training.
The Benefits of Strength
How can strength training help you? Check out the proven advantages:
- You lose weight
- You lose body fat
- You tone your muscles
- You have more endurance
- Your clothes fit better
- You burn more calories both during exercise and when resting
In addition to these benefits, strength training keeps your bones and connective tissues strong. Since we may start losing muscle and bone strength beginning in our 20s, a strength training program like Group Power or Group Active can help reduce or stop these losses in their tracks.
What to Expect in Class
One of the great parts of Group Power, or the strength portions of Group Active, is that you work with adjustable weights so you can pick the perfect weight for your. As you gain strength, you can choose to add weight when you're ready, or it you have to take some time off or are having a bad day you can remove a bit of weight so that you can still benefit from a challenging but not overwhelming experience. The important thing is that you pick a weight that is challenging for YOU on any given day.
In addition tot he benefit of adjustable weights, using the plates alone in Group Power or the dumbbells in Group Active allows us to use both arms together, or one at a time. You'll usually experience both in every release. This helps keep one side of the body from compensating for the other and helps balance the strength of the body.
Don't forget the importance of core strength or strength in the muscles of the abdomen and the back. This area plays a big role in good posture, athletic performance, and in overall well being. Group Active, Group Centergy, Group Kick, Group Power, and Group Step all have one or more sections that typically incorporate core strengthening exercises.
Group Power and Group Active strength training take a whole body and peiodized approach to strength training. The whole body aspect means that you will be training most, if not all, of the major muscle groups during the class time frame. This also has the benefit of balancing strength so that no single area of the body becomes stronger than another. This is important because muscle imbalance, or one side of the body being much stronger than the other (for example the front versus back of the leg), can lead to injury.
Periodization refers to the variation of a workout over time. Group Power and Group Active training is designed with this in mind. Because our bodies are so good at adapting to stress, if we always do the same workout, it will eventually not be challenging any longer as your body adapts. Varying the workout keeps the body "guessing" so that the results and corresponding benefits keep coming.
Tuesday, August 24, 2010
Are You Drinking Enough Water?
Hit the Gym Wet
To get the most from your workouts, the American College of Sports Medicine recommends drinking about 17 ounces of water two hours before exercise to allow for adequate hydration and time for excretion of the exess. During exercise, drink regularly to replace the water lost through sweating. To test if you are drinking enough while exercising, weigh yourself before and after the workout; if you weigh less you are dehydrated.
Give Your Energy and Metablolism a Boost
For an energy Boost drink 12 ounces first thing in the morning. Your body loses fluid stored overnight, which can make your mind foggy. Starting your day with water may keep you from seeking out coffee or caffeinated tea, or at least help you cut back.
For Craving Control
Drink 12 ounces 30 minutes before meals. Whenever you feel a hunger craving, drink first. If you're still hungry have a balanced snack or healthy meal.
For Higher Metabolism
Drink water throughout the day. Mild dehydration can slow your metabolism by as much as 3%. A German study found that drinking 50 ounces of cold water can help you burn up to an extra 50 calories per day - that's 5 pounds per year - without exercising! Experts think the metabolism boost is due to the extra effort needed to raise the water's temperature to 98.6 degrees F.
Lack of Water Leads To:
To get the most from your workouts, the American College of Sports Medicine recommends drinking about 17 ounces of water two hours before exercise to allow for adequate hydration and time for excretion of the exess. During exercise, drink regularly to replace the water lost through sweating. To test if you are drinking enough while exercising, weigh yourself before and after the workout; if you weigh less you are dehydrated.
Give Your Energy and Metablolism a Boost
For an energy Boost drink 12 ounces first thing in the morning. Your body loses fluid stored overnight, which can make your mind foggy. Starting your day with water may keep you from seeking out coffee or caffeinated tea, or at least help you cut back.
For Craving Control
Drink 12 ounces 30 minutes before meals. Whenever you feel a hunger craving, drink first. If you're still hungry have a balanced snack or healthy meal.
For Higher Metabolism
Drink water throughout the day. Mild dehydration can slow your metabolism by as much as 3%. A German study found that drinking 50 ounces of cold water can help you burn up to an extra 50 calories per day - that's 5 pounds per year - without exercising! Experts think the metabolism boost is due to the extra effort needed to raise the water's temperature to 98.6 degrees F.
Lack of Water Leads To:
- Fatigue/Weakness
- Thirst
- Headache
- Cramps
- Stress on the heart
- Dizziness
Sources of Water
8 Glasses a Day
Research varies as to how much water a person needs to consume in one day. The general guideline of eight 8 ounce glasses per day is just that - a guideline to help you maintain healthy function. Water regulates your body temperature; aids in digestion, circulation and joint lubrication; maintains blood volume; flushes toxins from the liver and kidneys; and helps decrease the risk of numerous cancers by 50% or more.
Solid Foods
Water is ingested via our food sources as well. For example, fruits and vegetables are mostly water. Watermelon, apples, grapefruit, broccoli, lettuce, celery and carrots are all good sources of water.
Friday, July 16, 2010
10 Minutes to Boost Fitness
10 minutes to Fitness
Getting in to the club, or starting a workout program can be a challenge - especially in the summer. Becoming physically fit doesn’t take as much time as you think. If you are thinking about starting a fitness program but don’t know where to start, here are a few simple exercises you can do at home.
Squats Keeping feet hip width apart, bend at your knees squeezing glutes and keeping shoulders square, return to start position and repeat. Do 15 – 20 reps working up to 3 sets. Exercising your legs is a great way to burn calories as developing the largest muscle groups has been proven to increase metabolism.
Wall push ups Stand facing a wall and ex¬tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two to three sets of 15.
These are a great way to build upper body strength and work many muscles at one time.
Bicycle Crunches Lie on your back and lift your knees up to your chest. Put your hands behind your ears. Point your toes. Squeeze your abs and press your back flat into the floor. Lift your shoulders off the floor and twist to the right. At the same time, extend your left leg straight out. Now, twist to the left and switch legs. Your left leg should now be bent and your right leg straight. Continue twisting your shoulders and switching your legs as if you were pedaling a bicycle.. Start with 10 twists per side, or 20 in total. Keep the low back pressed down the entire time. Work at a moderate speed.
For more information, or to schedule a free consultation with a Boost Professional Personal Trainer, please email us at info@myboostfitness.com
Getting in to the club, or starting a workout program can be a challenge - especially in the summer. Becoming physically fit doesn’t take as much time as you think. If you are thinking about starting a fitness program but don’t know where to start, here are a few simple exercises you can do at home.
Squats Keeping feet hip width apart, bend at your knees squeezing glutes and keeping shoulders square, return to start position and repeat. Do 15 – 20 reps working up to 3 sets. Exercising your legs is a great way to burn calories as developing the largest muscle groups has been proven to increase metabolism.
Wall push ups Stand facing a wall and ex¬tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two to three sets of 15.
These are a great way to build upper body strength and work many muscles at one time.
Bicycle Crunches Lie on your back and lift your knees up to your chest. Put your hands behind your ears. Point your toes. Squeeze your abs and press your back flat into the floor. Lift your shoulders off the floor and twist to the right. At the same time, extend your left leg straight out. Now, twist to the left and switch legs. Your left leg should now be bent and your right leg straight. Continue twisting your shoulders and switching your legs as if you were pedaling a bicycle.. Start with 10 twists per side, or 20 in total. Keep the low back pressed down the entire time. Work at a moderate speed.
For more information, or to schedule a free consultation with a Boost Professional Personal Trainer, please email us at info@myboostfitness.com
Monday, July 12, 2010
White bread, rice, and other carbs boost heart disease risk in women
Women who eat more white bread, white rice, pizza, and other carbohydrate-rich foods that cause blood sugar to spike are more than twice as likely to develop heart disease than women who eat less of those foods, a new study suggests.
In the study, published recently in the Archives of Internal Medicine, researchers analyzed data from a large, ongoing study of nutrition and cancer risk. The researchers surveyed roughly 48,000 Italian adults about their diets in detail, noting the amount and types of carbohydrates they consumed on a regular basis. Not surprisingly - the study was conducted in Italy, after all - bread, pasta, and pizza were common sources of carbs. During the eight-year follow-up period, 463 people in the study - 65 percent of them men - experienced heart problems (including heart attacks), had angioplasty or bypass surgery, or died of heart-disease-related causes. The women who reported eating the most carbohydrates had twice the risk of developing heart disease as their counterparts who consumed the fewest carbs.
When the researchers broke the carbs into high and low glycemic index categories, the increased risk was even more apparent: Women who ate the most high glycemic foods had about 2.25 times the risk of developing heart disease than women who consumed the fewest.
For more information, please email ereardon@myboostfitness.com for nutritional guidance.
In the study, published recently in the Archives of Internal Medicine, researchers analyzed data from a large, ongoing study of nutrition and cancer risk. The researchers surveyed roughly 48,000 Italian adults about their diets in detail, noting the amount and types of carbohydrates they consumed on a regular basis. Not surprisingly - the study was conducted in Italy, after all - bread, pasta, and pizza were common sources of carbs. During the eight-year follow-up period, 463 people in the study - 65 percent of them men - experienced heart problems (including heart attacks), had angioplasty or bypass surgery, or died of heart-disease-related causes. The women who reported eating the most carbohydrates had twice the risk of developing heart disease as their counterparts who consumed the fewest carbs.
When the researchers broke the carbs into high and low glycemic index categories, the increased risk was even more apparent: Women who ate the most high glycemic foods had about 2.25 times the risk of developing heart disease than women who consumed the fewest.
For more information, please email ereardon@myboostfitness.com for nutritional guidance.
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