More information on our holiday health/fitness contest. 

From the Trainer

More About The Trainer.

1. Always keep control of the weight when doing strength exercises.

2. Never bounce on exercise movements, especially stretching movements (ballistic movements).

3. Focus on (visualize) the muscle as it's being worked.

4. Try to relax all other muscles that aren't being worked, at that time.

5. Always keep back straight in all exercises (don't slouch, keeping shoulders back adds to the natural curve of the spine).

6. If you are using heavy weight with your lower back, use a supporting weight belt.

7. Always remember to breathe when exercising, use your breathing to help you. Breathe out on the positive (pushing weight up), and breathe in on the negative (pushing or pulling weight down) part of the exercise.

8. Drink your water, at least 8-10 eight ounce glasses with some good filtering system.

9. Never stay in the gym when you really don't want to be there. If you have to, just leave for the day. If this becomes a regular occurrence, you should re-analyze your goals. This should always be a positive experience. 

10. Read labels on food at the store. Try to avoid eating something you don't know what it is or can't pronounce.

11. When exercising or just physically doing something, try to use both sides of the body. This means if you are right handed, try to write, spread, nail with your left equally.

12. Learn how to listen to your body. As you become in tune with your body, it will tell you when it ex. dehydrated, tired, low on nutrients, do more reps, etc.

Health and Fitness Code:
Physical
Mental
Spiritual

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!