3 Tips for Keeping Your New Year’s Fitness Resolutions

During the holiday season, many of us are getting together with friends and family, exchanging gifts, and enjoying some fine home-cooked meals. At the same time, a lot of us are preparing our New Year’s resolutions, and as usual, many of them are probably health and fitness-related.

We’ve all heard the numbers on the percentage of Americans who succeed in sticking with their fitness goals for the new year. They are not encouraging. However, it’s not just about luck and willpower: far from it! If you’re looking for tips, take it from the pros—there are plenty of common sense tricks for keeping your New Year’s resolution, giving you the keys to start reaching your personal goals rather than feeling discouraged. Check out some tips from your team here at Horsham Athletic Club.

 

  1. Keep your goals simple

One rookie mistake when it comes to fitness resolutions is to focus on grand and dramatic changes, such as committing to intensive exercise seven days a week starting from scratch or to completely upend one’s diet overnight. Sadly, such resolutions usually fall flat.

Instead, try setting small but concrete goals for yourself, such as committing to an exercise routine two or three days a week, or to gradually adjusting some of your eating habits. Think of your resolution as being more of a marathon than a sprint, and remember that it’s slow and steady that wins the race.

 

  1. Find a group

A lot of times, shouldering your new fitness resolution alone can be tough. Sticking to your resolution and goals can be made easier by having others to keep you motivated and accountable. If you’re looking for a group to get fit with, check out our group fitness classes in Horsham, PA.

 

  1. Keep track of your progress

Closely logging your progress can be a powerful motivator to continue with your new commitments, whether you use a pencil and paper or a phone app. By having the ability to see precisely how you’ve been doing, you are more likely to motivate yourself to keep going and be aware of previous lapses.

To learn more about Horsham Athletic Club’s group fitness for Warrington, PA, give our team a call today at 215-398-1343!

 

5 Potential Health Benefits of Cryotherapy

In addition to cultivating a healthy lifestyle through regular exercise and a proper diet, having a grounding knowledge in the various types of physical therapy can potentially become essential to maintaining your bodily health. In this month’s blog post from Horsham Athletic Club, your premier source for fitness classes for Warrington, PA, we’re going talk a little bit about cryotherapy, exactly how it’s done, and some of the benefits it could potentially offer.

 

An Overview of Cryotherapy

Cryotherapy is a technique where one’s body is exposed to extremely low temperatures for several minutes. It can be delivered to just one area or the entire body, and it can be administered in various ways, including through ice massage, ice packs, coolant sprays, ice baths, or even through probes administered directly into tissue. In whole-body cryotherapy, the individual’s whole body from the neck down is enclosed in a chamber or small enclosure and exposed to temperatures between negative 200–300°F for roughly 2-4 minutes. Cryotherapy can be done in a one-off session, on a permanent and regular basis, or for a temporary period to treat a particular health issue, and is frequently utilized by athletes.

 

Some Benefits of Cryotherapy

Cryotherapy has been shown to have multiple health benefits, including:

 

  • Reduces migraine and headache symptoms. Cryotherapy can help with headaches and migraines by numbing the nerves in the neck and the blood flow through the carotid arteries.
  • Numbs nerve irritation. The cold from cryotherapy can numb irritated nerves, making it useful in treating acute injuries and chronic pain.
  • Reduces pain from arthritis. Whole-body cryotherapy has been shown to significantly alleviate arthritic pain, allowing for more aggressive occupational therapy.
  • Treats low-risk tumors. Cryotherapeutic techniques have been used to freeze and destroy cancer cells in low-risk tumors for certain cancer types.
  • Helps treat mood disorders. In whole-body cryotherapy, the super-cold temperatures can stimulate hormonal responses and the release of adrenaline, noradrenaline, and endorphins, which can help combat anxiety and depression.

 

 

For more information on the uses and benefits of cryotherapy, don’t hesitate to contact Horsham Athletic Club, your go-to fitness center for Hatboro, PA, by calling us at 215-398-1343 today!

Yoga Poses for Cold Recovery

As the autumn chill creeps up the East Coast, cold and flu are bound to arrive along with it. While it might be tough to think about gearing up for cold season when we just had T-shirt weather what feels like 5 minutes ago, protecting yourself against seasonal sickness is about more than just keeping your medicine cabinet stocked.

In fact, learning some simple yoga poses can be an incredible way of clearing your system if you are already sick. How? Read below to learn some yoga techniques for combating the common cold, courtesy of Horsham Athletic Club. For more expert advice on how yoga can kickstart your body’s health, try taking a look at the personal training in Upper Dublin, PA we have to offer.

 

 

Before Anything Else…

Before starting your yoga routine, wrap your forehead with a wide ace bandage of about 4”. It should feel snug without being uncomfortable. The pressure of the bandage will help bring some relief to your congested sinuses.

 

Uttanasana (Standing Forward Bend)

Standing straight up with your feet together and arms by your side (as in the photo at right), reach your hands overhead into a prayer position, then swan-dive your arms and chest down towards the earth. Put your fingertips at either side of your feet, and as you inhale, raise your head and chest up as you keep your fingertips on the floor, then slowly begin to bring your chest in towards your knees.

What does this have to do with your stuffy nose, you may ask? It helps bring energy to your head and respiratory area, while also clearing your sinuses.

Viparita Karani (Legs Up the Wall Pose)

With the back of your pelvis on a bolster placed 4″ to 6″ from the wall, swing your legs up the wall. Drop your sitting bones into the space between the blanket and the wall and open your arms out to the sides. If your hamstrings feel tight, try turning the legs slightly in, or move the bolster further away from the wall. Hold for a minimum of five minutes. Among other things, this pose will help open up your chest cavity and facilitate breathing.

Interested in learning more about some the yoga classes we have to offer, or in our personal training for Warrington, PA communities? Call Horsham Athletic Club today at 215-398-1343.

3 Ways to Get a Good Night’s Sleep

As the summer winds down, you may be quite pleased with how your season has gone health-wise. You’ve more-or-less kept the resolutions you made about exercising and eating better, and you’ve gotten good use out of your Horsham, PA gym membership. However, there is one important factor you may be neglecting: Sleep!

A good night’s sleep is just as vital to your health, both mental and physical, as diet and exercise. A lack of shut-eye, in many ways, can be just as harmful as a lack of physical activity or even a lack of a well-balanced diet.

Being that Horsham Athletic Club promotes health in all areas, we want to share tips for improving your slumber. After all, the average person spends roughly ⅓ of their life sleeping, so it’s worth knowing how to make the most of your nighttime hours.

  1. Find your schedule and stick to it

Your body’s internal clock is attuned to your regular bedtime and wake time, and like an actual clock, you can adjust it when you wish. By coming up with a strict schedule for when you go to bed and when you get up, your body will soon get into a routine, helping you fall asleep faster and wake up feeling more refreshed.

However, getting into bed at 10:00 PM on the dot will not be possible every night. Things happen, after all. If for any reason you get to bed late, still try to wake up at the same time, rather than sleep in later to compensate for the lost minutes. Ultimately, this will help you maintain your body’s sleep rhythm, ward off morning grogginess, and fall asleep on time the next night.

  1. Snack on healthy carbs before bed

While having a full meal right before hitting the hay is usually not the best idea, having a snack can help you not just fall asleep faster, but also to stay asleep through the night. While researchers disagree on the reasons why, most agree that foods rich in carbohydrates such as bread or pasta can assist with inducing sound Zs.

  1. Keep cool

When you sleep, your core body temperature decreases, which is why many of us wake up feeling colder than we did before falling asleep. Likewise, turning down the thermostat of your bedroom can help signal to your body that it’s time to drift into slumber, and much research has shown that the optimal temperature for a good night’s rest is a somewhat chilly 60-67° Fahrenheit.

Are you interested in learning more about attaining a healthy sleep schedule? If so, or if you’re looking for a gym membership in Will Grove, PA, give Horsham Athletic Club a call today at (215) 398-1343!

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3 Benefits of Taking a Zumba Class

If you aren’t an exercise enthusiast, but you love dancing, then this is the fitness class for you.

Zumba has undoubtedly become one of the most popular fitness classes in recent years. Not only is it fun, but there are several health benefits that come with it including its ability to burn calories, increase endurance, boost metabolism, aid coordination, and improve confidence. Learn more of the advantages a Zumba class can offer, courtesy of the exercise experts here at Horsham Athletic Club.

Full-body Workout

This dance-based form of fitness will engage just about every muscle group in your body while also working your cardiovascular system. This smooth, comprehensive fitness regimen will make your workout more efficient, and help you create a completely toned body.

Improves Posture

Zumba classes involve movements that you won’t come across in most other workouts. By combining movements of salsa, samba, mambo, and merengue, participants will work out unique muscle groups and accustom their joints to more unusual stretches. These movements reduce tension and improve range of motion, in turn, boosting over flexibility and posture.

Reduces Anxiety

To some, going to a gym can be an intimidating and frustrating experience. It can be overwhelming to newcomers who are inexperienced and afraid to look foolish in front of more athletic gym-goers. Zumba, on the other hand, is a social, communal-based activity, which results in the release of endorphins and neurotransmitters that can decrease stress hormones and improve your mood!

Here at the Horsham Athletic Club, we offer two types of Zumba classes:

Zumba

A fusion of Latin and international dance themes result in a dynamic and exciting fitness environment. The dance-like routines feature aerobic interval training that combines both fast and slow rhythms.

Zumba Step/Toning

This class combines the toning and strengthening power of step aerobics with the fun and positivity of Zumba. Increase your cardio level, burn calories, and sculpt your abs and legs!

What are you waiting for?

To learn more about our group fitness classes, please contact our director Donna Vogel. You can reach her by calling (215) 675-4535 x 103 or emailing Donna@horshamathletic.com.

The Benefits of MMA Training

Want to be the next Conor McGregor or Ronda Rousey?

If not, that’s okay. Even if you don’t plan on stepping foot inside the octagon, mixed martial arts (MMA) training at Horsham Athletic Club is an incredible way to get in shape.

You’ll learn how to strike like an MMA fighter using fists, elbows, knees and kicks in our all-new class! We also offer groundwork, which teaches you how to transition to and from the ground, as well as learn how to attack, position, and defend. Learn the essentials of powerful mixed martial arts striking techniques including elements like:

  • Boxing
  • Kickboxing
  • Muay Thai
  • Clinchwork
  • Defense
  • Footwork

Taking our class will help you in the following areas:

Strength and Power

The explosive strength necessary for powerful strikes combined with the enduring strength needed for grappling makes MMA training an ideal selection if you want to improve your functional strength. Of course, MMA fighters undergo harsh conditioning regimes to enhance strength and power by utilizing both bodyweight and weight lifting exercises.

Endurance

The combination of partner skill training, interval training and high-intensity cardio sessions make MMA fighters some of the fittest people on the planet.

Balance and Coordination

The ability to stay on your feet and control your body is crucial in MMA. Balance and coordination are the foundation for powerful strikes and effective takedowns. Skill training along with balance-board training and core stability exercises will hone your abilities.

Flexibility

Oft-overlooked, flexibility is a vital part of martial arts. Passive flexibility is necessary for grappling. The more mobile you are, the more submissions you can perform and withstand. Active flexibility, on the other hand, combines strength and control with flexible movements used for fighting. Dynamic flexibility is important for generating high and powerful kicks.

Personal Safety

Knowing how to defend yourself is definitely a good thing. However, you shouldn’t be looking to inflict pain on others just because you can. That’s not what martial arts are about. If someone were to attack you, try to rob you or any other unfortunate situation were to present itself, you’ll be glad you took MMA classes.

Self-Esteem

Acquiring impressive skills will leave you with a sense of pride and achievement. You’ll enhance all of the aforementioned physical characteristics, which in turn, will make you look better. All of this will have you feeling more confident.

Sign up Today!

To sign up for MMA classes at Horsham Athletic Club, we encourage you to call 215-675-4535 or browse our website. Feel free to stop by our location (400 Horsham Road) and check out our impressive facility in person.

Self Defense Workshop

Power 3 Workshop

MMA With Mike Spahits