New Life Fitness World

Member I so sorry we go out of business. It cold outside now. I smile everyday. But you know dis. Bah Bah Bah . God Bless you.

SORRY MY FELLOW COMMUNITY FRIENDS. IT'S COLD OUTSIDE NOW, SO WE OFFER CHEAP MEMBERSHIP. WE MERCEDEZ BENZ. COME IN AND SMILE . WE CHARGE YOU ONLY $10 A MONTH BECAUSE I LOVE YOU ALL. HAPPY HOLIDAY, GOD BLESS AMERICA.

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Here is some great information about stretching from NLFW Personal Trainer Corey Jungclaus.

Stretching

WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise.

The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.

You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.

Ps. Tell Corey thanks for the info next time you see her in the gym.

challenge yourself

Challenging yourself is no easy task. You have to be focused, determined, and dedicated. You also have to know what you really want. Do you want to lose weight? Gain weight? Get ripped? Do you want to run faster? Lift more weight from the week before? etc. The list goes on.
However, once you figure out what you want to challenge yourself to do, the rest is just planning and being able to execute that plan.

Having expectations for yourself: If you're new to weightlifting or even if you not, you should know that nothing comes overnight. There is no magic without hard work.

Remember not to set outlandish or impossible goals. Start small and build your way up.

Here's an example

You're on let's say the bench press and you can bench 125 pounds around 10 times. Your goal is to increase your bench 10 pounds in a 2 1/2 week period making it come out to 135 pounds. Alright! Your first step is to get a scribbler or a notepad and track and record your progress.

For instance, on your next workout go up 2-5 pounds and see how many times you can lift it. Mark it down on your notepad. If you didn't lift it 10 times, get a spotter to help you. Do this weight until you can do it comfortably 10 times and then raise it another 2-5 pounds.

Once you reach your goal, plan a new one and if you're having trouble, don't beat yourself up. Instead push yourself and focus on the troubled area.

Look back on your workout to see what needs improvement. Also, if you're by yourself at the gym and need a spotter, don't be shy. Most people are glad to help.

By learning your body and the way it works, you will be able to achieve your goals faster and more efficiently. You will be able to lose weight, gain weight, get ripped, slim down, or achieve whatever you want to accomplish.

Never give up!

Running better, from head to toe.

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

great group this morning.

Indoor cycling, is a form of exercise with classes focusing on endurance, strength, intervals, high intensity.

5 Ways Laughter Can Enhance Your Workout:

1. It works your core to release tension – It’s called a belly laugh for a reason. With core strength and agility being so vital to physical fitness, its good to know that laughing exercises the diaphragm while also contracting your abdominal muscles and even your shoulders. The result is not only a mini workout crunch (according to laughteryoga.com), but also a release of tension throughout the body to keep your muscles loose and limber for the long haul.

2. It improves your mood to keep going – The benefits of having a workout buddy aren’t limited to motivation or safety, like lifting spotters. Sharing a laugh with friends exponentially raises your pain threshold, as the group dynamic posted strong results in the Oxford study. “Laughter is obviously good for your mood and social bonding,” says Barrett. “Camaraderie at the gym or among running buddies helps get people get out and exercising, and also motivates them to keep going as they fatigue.”

3. It teaches you to breathe properly – Anyone who invests heavy time in cardio or weight lifting knows the essential importance of breathing technique. While you may feel somewhat out of breath during a serious laughter outburst, the process of emptying your lungs has a positive effect on the respiratory system, according to Barrett. “It makes it easier to push through uncomfortable parts of your routine. An excellent stimulation of your lungs–much like power-breathing yoga–gives you little aerobic bursts when done between workouts.”

4. It increases your cardio capacity– “Laughter is a great workout for the respiratory system, and somewhat for the cardiovascular system as well,” says Barrett. It’s been shown in studies that laughter does in fact lower your blood pressure and ease the natural flow of blood through your body, improving cardiovascular strength. In fact, laughing 100 times a day has been known to equal 15 minutes of cardio exercise. Of course, low blood pressure also equates to low stress and having a tense-free session at the gym.

5. It fights off germs to keep you healthy – With winter rolling in, many of us will have to combat cold and flu season while keeping up with our gym routines. Good thing that laughter also assists another bodily system that you’d probably never assume. “Several earlier studies have found that laughter boosts the immune system, raising levels of antibodies and natural killer cells,” says Barrett. Whether you’re baring the outside cold or combating gym germs, having a strong immune system is key for winter workouts.

COME USE OUR SAUNA, BELOW ARE SOME BENEFITS :)
Sauna therapy refers to a confined room of about 160-180 degrees Fahrenheit. Generally the room is made of a dried, wood planks and heated with hot granite rocks. The sauna is a place for people to sit, relax and sweat for both social and health purposes. With benefits ranging from alleviating arthritis pain, lowering blood pressure, helping with respiratory disease and clearing up your complexion, sauna therapy is a relaxing way to ease the body and mind.
Health Benefits-
The high temperature in a sauna stimulates blood flow and circulation, causing blood vessels in the skin to expand and become more flexible. This better blood flow helps lower blood pressure. Sauna therapy also helps with respiratory problems by alleviating chest congestion, which can relieve complications from bronchitis, laryngitis and other respiratory disease.
Body Cleansing-
The dry heat of sauna therapy helps the body sweat out toxins and flush excess water and waste. The heat causes the body to react much as it would if you had a fever, activating your immune system, white blood cells and antibodies. This helps ward off or fight a cold or flu.
Weight Loss-
Sauna therapy is also used as a weight loss aid; although your body might feel relaxed, your heart rate is actually increasing due to the dry heat. A 20-minute session at approximately 165 to 175 degrees F) will burn over 500 calories. In fact, the body's metabolism speeds up similarly to the way it would from physical exercise.
Physical Therapy-
Sauna therapy is an excellent complement to physical therapy. The dry heat of the sauna enhances the oxygen and nutrient supply to muscles and deep tissue, relieving tired, achy muscles. It is often used to treat the pain and stiffness of arthritis but is beneficial for everyone to revive stiff, pulled or achy muscles.
Mental Health-
The steam and heat help muscles relax, soothe the mind and rejuvenate the body. Increased blood flow and an enhanced oxygen supply relaxes your body and your mental state. Use the sauna as a place to unwind and find relief from stress.
Skin Benefits-
Your skin is the largest organ in your body, and one of its jobs is to flush toxins via perspiration. The heat of sauna therapy increases sweating to release impurities and body wastes through the skin. You are not only cleaning your pores but increasing circulation, leaving a healthy, glowing complexion.

Berry Good Shake

Ingredients:
2 scoops of raspberry yogurt and protein powder
4 strawberries
15 blueberries
16 ounces of nonfat milk
1/2 cup of ice cubes

It is so good that you should serve it with a little umbrella in it!