As Thanksgiving and the rest of the holiday season approaches, you may fear for your diet and fitness routine. It can be easy to fall behind on workout routines, indulge in more food and relaxation time, and possibly end up sending yourself backward on your fitness journey! However, some simple steps can be taken to help decrease the negative impact of your upcoming Thanksgiving feast, giving you the room to enjoy the holiday while also avoiding a bigger setback:

1 – Don’t focus on appetizers and finger food! If your Thanksgiving dinner starts with appetizers earlier on, then try to pass or skimp on them in order to focus on the real meal. These are both extra calories to digest as well as harmful to your appetite for the main course.

2 – Pass on buns, rolls, and other types of bread. These extra sources of butter, flour, and carbs are not only potentially harmful to your diet, but they can also work to distract from the main course. Who wants to fill their appetite too quickly on another aspect of the meal that isn’t the main focus? Moreover, saving this room for meats, vegetables, and other foods can prove more nutritious.

3 – Try to skimp on gravy, sweet sauces, butter, and other holiday extras! These meal add-ons are often full of sugars, fats, and extra calories that can weigh down the effects of the meal as a whole. Focusing on limiting or avoiding them is best!

4 – Avoid the dark meat and skin of the turkey. Both of these parts are high in fat, especially the skin, in varying intensities depending on how it’s cooked. The lighter meat is far preferable, with fewer fats and calories.

These small steps can make a large impact on your Thanksgiving food intake, limiting the negative effects of the meal. If continued throughout the holiday season, they can surely make a difference in helping you avoid an all-around fitness setback. This, coupled with the continuation of your regular workout routine, can ensure you only continue to move forward. Count on Platinum Fitness to get you through the season!

While this month signals the return to class for many students, Platinum Fitness is also ready to take you back to school! Not only are we here to stay as a part of your fitness routine throughout the semester, but we offer classes of our own to get you into shape and help you maintain your progress. Whether you’re just starting out, you need some fresh motivation, or you’re interested in one of the subjects we offer, our classes are open to everyone and cover a wide range of skill and fitness levels! While we do offer a wider selection, let us talk you through a sample of our roster:

– Pilates – Pilates is a combination of physical movements and mindfulness, with a wide range of benefits to improve both your mental and physical health. Among these are stress relief, flexibility, body conditioning, joint elasticity, and more! Join our Pilates sessions for a thorough but low-intensity approach to working out, with an emphasis on the importance of breathing and form.

– Spinning – Interested in cardio equipment but don’t know exactly what you’re doing? Or, are you just needing a push to get an intense workout? Our spinning classes are meant to drive you forward, with an energetic array of terrain and intensity segments to keep things interesting. Endure climbs, jumps, and sprints simulated by the intensity and push your cardio and leg muscles!

– BODYJAM™ – Need more zest in your workout routine? Try out BODYJAM™ and use dancing for your fitness needs! This fun, upbeat class features a mixture of dancing, culture, and music to make working out fun. If you love dancing, this is a class meant for you! You’ll get a full-body workout without feeling like you’re at the gym!

– BODYATTACK™ – Not a fan of dancing, but have experience or interest in sports? BODYATTACK™ is made with athletes and sports fans alike, with inspiration drawn directly from common sports. This class is built on running, lunging and jumping as well as strength exercises to get you moving and keep you on your feet. If you’re looking for an athletic feel to your routine, then add this class in to your schedule!

At Platinum Fitness, we have classes in a variety aimed to suit anyone! From beginners to pros, with any fitness level in mind, our selection has something ready just for you. Take a look at our full class roster here to learn more about each of them and explore all of our options fully.

Gyms may not be hard to come by, but Platinum Fitness aims to provide a quality that’s few and far between. We aren’t just another gym– we’re a community of support, a wide variety of resources, and a structure that can help you to hold together a truly lasting fitness routine. We’re here to be your guide and your backbone throughout your fitness journey, from the first time you step through our doors, whether you’re new to fitness or you’ve been into exercising and competitive fitness your entire life. So, why pick us? Let’s give you a run-down of our top reasons!

1 – ALL of our trainers are certified. This should be a given at any fitness business, but that’s not the reality. At Platinum, you can trust that when you rely on one of our experts, they truly do know what they’re talking about and have the experience to back it up. We know what we’re doing and we’re passionate about sharing it with you!

2 – We offer a wide variety of amenities. We have cinema rooms, tanning beds, saunas, a full-service spa, a huge selection of classes for every level, and more! With a wide variety of activities to keep you interested and involved, we’re ready to make your fitness journey an action-packed, fun experience with the room to change things up if you ever want to. Something new is always going on, so you’ll never be out of things to do with all of our resources.

3 – We offer a free 7-day pass! We know what we offer is a quality experience– so we’re willing to let you try it for free! With that kind of deal, why not take advantage? There’s no risk in using the resources we offer for a free week, so sign up for yours now!

At Platinum Fitness, we’re a community, not just another gym. Between our certified trainers, various amenities and resources, and the free trial period, we’re ready to be your partner in your fitness journey! Our web of support is ready for all of our members, with our doors open to everyone no matter your skill or ability level. To learn more about us, give us a try for yourself!

Summer is just about to begin– are you ready for it? June 21st is the official start of summer so if you’re going to plan the summer, now is your last chance to do so. There’s no better time to start up your own personal fitness plan to prepare you and keep you on track for the season! After all, the season is changing, so why not also change up your routine? Giving your usual schedule a fresh change can be just enough to keep you motivated throughout the year. Let us explain the other benefits and reasons to get ahead by making a plan this season in more detail!

Summer is not only a change in season, but for many, it’s also a change in your weekly schedule! Work may pick up or slow down, the kids are out of school, people are planning family time and vacations, bikini season is here, and more! With every other change going on, it’s only fitting that you alter your fitness routine to fit your changing summer lifestyle. You can now more easily bring your kids along with you, helping them stay fit without P.E., and prepare for fall sports. You can also take the motivation of bikini season or vacation plans to heart and snag a friend to work on your summer fitness goals with! Having a workout partner is always great, but there is plenty of other motivation available to you now!

For many, summer means planning to relax, so it can actually be a danger to your fitness goals! Making a designated plan to stick to this season can keep you on track, despite how tempting it may be to slack off. Don’t let the heat make you lethargic– write own your plans to workout weekly and you’ll have no excuse to not stick to them. A great way to stay consistent or start forming a routine is by joining a class! Platinum has a wide variety to offer for all skill levels, so be sure to give them a look!

Start today by signing up for a FREE 7-Day Pass at Platinum Fitness! Our trainers will be glad to help you form and achieve your fitness goals, with the equipment you’ll need, and all of the resources to keep you motivated. Consider making a change this season and committing to staying on track by forming a clear summer fitness plan, and you’ll be on your way to making the most of this season!

Getting prepared and taking the first steps to start on a fitness journey can be the most difficult part of getting into shape. Between how hard it can be to change your lifestyle choices, the determination required to maintain a fitness routine, and the need for the right space and equipment to do so, the journey can be tough. However, that doesn’t mean you need to handle this process alone. At Platinum, we’re ready to assist and guide you in this journey, starting with these 6 steps to starting up a fitness routine at our facilities!

– Start your sessions with a warm-up. From your first session, through weeks into your routine, even years into a standard fitness routine, warming up is a crucial step to this process. Not only does it loosen up your muscles and get your blood flowing, but it can help switch your mindset into a focus on fitness as well as prepare your body to prevent injury and strain. What do you do to warm up? Consider about 20 minutes of cardio on an elliptical or treadmill!

– Start small. Workout in short increments to start with, with easy levels, at smaller numbers, and for a shorter overall time. For instance, try using a 15 lb weight if that feels relatively easy for you, instead of going for a higher number. Only do 10-20 reps to begin instead of aiming for as many as possible. Limit this portion, after your warm-up and before your cool-down, to only about half an hour. The important part of this is building up a routine that’s manageable without the risk of overdoing it and risking injury or hurting your morale. It will give you a building block to set as your minimum that you can work to gradually increase upon it.

– Save the cool-down time for after your primary workout session. It’s crucial that you don’t take many breaks during your workout routine! Building up that intensity, sweating, and making sure your heart rate is increasing are important parts of working out, so don’t take breathers between every machine or frequent, unneeded breaks to sit down and cool off. Take a break if you feel the need for one, but try to keep it in your mind to limit them.

– Switch between different parts of your body. Especially when starting out, spending all of your time focusing on one area of your body will not only prevent a thorough workout, but it can cause overstrain that can lead to loss of morale or even injury. Switching between different body parts and workout types will help you get a more complete experience in a safe, beneficial manner!

– Cool down afterward. To finish off your workout, give yourself a cool down period of about 10 minutes of cardio to wrap up your efforts. This gives you one more chance to increase that heart rate, burn off the excess energy, and leave you feeling invigorated but, hopefully, tired in a way that’s satisfying. You can also spend part of this time stretching, flexing the muscles you’ve just put to work and easing them back into motion.

– Treat yourself! Why not give yourself encouraging treats to help along the way, like a great snack, a movie in one of our theater rooms, or even a visit to our sauna or the FACE.It Aesthetics spa! This will help you keep up your motivation and give you a positive note to end your gym trip on.

Congratulations! Trying out these steps means you’re well on your way to starting a fitness routine, which can be a big, life-changing decision. Many get caught up on the thought of it, but following through and reading along with our advice means you’ve got the determination to take this journey one step at a time. Your next step? Sign up for one of our FREE 7-day passes and test out these steps for yourself!

Physical education is crucial especially to those that are still young and maturing, not only in helping them to grow strong and maintain wellness but in instilling good health habits that will last a lifetime. Does your child’s school have P.E.? A great alternative or additional option is to start bringing your kids with you to the gym! Even your older kids and those in college, students have physical fitness needs that need to be met, and fitness should be a lifestyle, not just an option for a social hour at school or made a requirement. We’re here at Platinum Fitness to not only help meet your family’s fitness needs but to help encourage kids to enjoy their healthy choices!

Nutrition, fitness, and general wellness are important to emphasize— no matter the age of your children, it’s never too late to start! We know that parents want the best lives possible for their kids and we’re here to help build this strong physical foundation so that these dreams can be more easily attainable. Being there to support and join in your child’s fitness journey gives them a pillar of support and role model, but also grants you a fitness partner for motivation and all too valuable family bonding time.

Platinum Fitness also works with various schools and program directors who are looking to incorporate physical education into their student’s routines. According to the CDC, children ages 6-17 should have a minimum of 60 minutes of physical activity every day. Is your family staying active and reaching this amount of daily physical activity?

Platinum can also help you with fitness goals for your children, from developing skills in our classes to maintaining a healthy body and even to honing their bodies for specific sports. We have a wide range of classes to discover, which can become hobbies and skills that they can carry on further in life. From self-defense, dancing, lifting, we have a lot to offer to suit your kid’s abilities and preferences! Our selection of equipment can assist in increasing agility, building strength, and finding better ease with the movement needed for their sports activities.

That’s not all! Fitness isn’t just about the benefits it can have on your body, but about how fun some of these routines can be! Our locations also each offer cinema rooms for use as well as childcare services run by employees dedicated to engaging with your children while you get your workout in. Your trips to the gym can be fun family outings— make it a lasting routine!

Right now at our Oracle location, we’re offering a FREE Body Composition Analysis and Fitness Assessment to those who are ready to get in shape, or for those who want to see where they stand with their goals. For families looking to start a fitness journey together, this is a perfect opportunity! Call and make an appointment with a personal trainer today while there’s still room!

Join us in celebrating the New Year by welcoming 2018 with new goals and resolutions! Making new goals to abide by in the new year is all about coming up with achievable goals, creating a workable plan, and reaching out to resources that will help you along the way. When it comes to your fitness and physical training needs, our three Platinum Fitness locations are here and ready to help you make resolutions to follow through with!

Whether your goals are focused on nutrition, improving your physical fitness level, or even achieving body image goals, we’re here to help you along the way. Staying active and maintaining a healthy body are both strong goals to start with, then adjustments can be made depending on your current fitness and health. If you’re working on achieving body improvement goals, then consider what areas you’d most like to work on, or which you’ve been neglecting the most in your current routine. These may be the best areas to really focus in on and to prioritize in your routine!

The beauty of Platinum Fitness extends well beyond the fact that we have 3 locations catering to all of Tucson. We also offer a wide variety of classes and fitness options to choose from. To name just a few:

· We are one of the few remaining Tucson locations for the Silver Sneakers Program .

· CrossFit is a global phenomenon that challenges the world’s fittest but is designed for universal scalability, making it the perfect program for any committed individual, regardless of their experience. At our Golf Links location, we house Crossfit East Tucson.

· We have our Studio Fit classes at all locations which are a great way to kick-start your fitness resolution with a certified trainer at the helm.

Our FREE 7-day pass is a great way to come in and experience all of the Platinum Fitness offerings. Our trainers are here to help you not only achieve, but to make plans based on your personal goals. We’re ready to help personalize your gym experience, and to work alongside you this new year.

If fitness is a goal of yours then you should consider making it an important part of your new year’s resolutions! Stand by your goals by having a workable plan, designed just for you with the help of all that we have to offer. At Platinum we are all about serving your needs and achieving your goals, so come in to any of our locations today to get started!

The start of the holiday season brings many temptations— temptation to stay comfortable at home instead of working out, to eat all of the festive dishes instead of watching for your nutrition, and to overall lose track of your fitness and health goals in order to celebrate. Celebrating throughout the holiday season doesn’t mean you have let your goals pass you by unattained! If you keep track of your holiday meal nutrition and your physical training, then you don’t have to face this common setback.

While it may be tempting to reach for that extra slice of pie or to lose track of what you’re putting into your system with the big holiday meals ahead, try instead to really think about the goals you’ve set and how this time can play into helping them rather than deter them. Staying on track doesn’t have to mean completely avoiding holiday meals — enjoy the festive foods, but stay aware of how much and what you’re taking in to keep yourself balanced and on track. You can even make your holiday plans with these needs in mind, pick a menu that will ultimately help you in achieving your nutrition goals, and try new recipes that will bring you that same warm holiday feeling without the guilt.

For example, try looking into different Paleo cookbooks or blogs. Many recipes still include the holiday, comfort food staples such as your holiday ham, chicken, potatoes and dinner rolls, but they cut out the ingredients that weigh you down. If you’re interested in checking out some options for new recipes, one author who is active online and on the shelves is Danielle Walker. She actually has a cookbook that goes through holiday traditional recipes in order of the year, her recipe for a holiday ham can be found here .

Nutrition coupled with training is the perfect combo to stave off holiday weight gain or losing your fitness progress. Physical training will keep your momentum up and balance all that you may eat this time of year. With your fitness goals in mind, step into the holidays with the mindset that this season is not unlike the rest when it comes to gym schedule obligations! Stay ahead by keeping to your schedule and viewing the holiday season as a special time to enjoy with those closest to you, but ultimately it’s just like any other day when you hit the gym. 

As you know, at Platinum Fitness, we are not a revolving door. When we say that we mean that our members and their goals are our priority and are our goals too. We want you to enjoy the holidays without guilt and go into the new year on track rather than having to start over again. Don’t be afraid to vent to your trainer or the front desk about the temptations you’re facing at the holiday parties, we are all here for the common goal of attaining a platinum level of health and fitness, so your struggles are our struggles and we are here to fight through them with you.

If you’re looking for a place to kick-start your physical training needs or help with maintaining your goals as a whole, then check out our offerings at Platinum Fitness! You can even share the gift of fitness with your friends and loved ones to help keep you motived as a team this holiday season! Check out our free 7-day memberships to get started, or give us a call today!

A diet containing complex carbs – read ‘lots of dietary fibre’ – makes rats with a dodgy pancreas slimmer and more muscled, we wrote a few days ago. A similar diet has the same effect on mice with a normal pancreas, researchers at the Children’s Hospital Boston discovered. What’s more, carbohydrates that are difficult for the body to absorb made the animals more physically active.

The researchers divided a group of male mice into two groups. Both groups were given a diet that consisted for 60 percent by weight of starch for a period of 40 weeks. In the control group the starch used consisted entirely of amylopectin; and in the experimental group it consisted of 40 percent amylopectin and 60 percent less easily absorbed amylose.

The difference between amylose and amylopectin lies in their structure. Amylopectin is a branched chain. The digestive enzymes can loosen the glucose molecules from the amylopectin at different locations at the same time and absorb them. This process goes pretty fast. Amylose, on the other hand, is a straightforward chain of glucose units.

To be digested the units have to be loosened one by one, and that takes time. Most of the glucose molecules are not absorbed by the body.

The sugar chains that are not absorbed form an ideal medium for beneficial micro-organisms in the large intestine to feed off. These convert glucose into short-chain free fatty acids. Researchers suspect that the positive effects of fibre – fibre is a collective noun for all carbohydrate chains that your small intestine can’t digest, and which are partially or wholly fermented in the large intestine by micro-organisms – are partly a result of the work of the short-chain fatty acids. These are thought to boost the metabolism a little.

The starch combination had no effect on body weight, but it did affect fat mass. That means that they built up more lean body mass.

The researchers came up with two partial reasons for the positive body recompositioning effect of the slow carbs. The respiratory quotient [RQ] of the mice that ate slow carbs was lower. That means that they burned a little more fat and less carbs. But perhaps a more important factor was that the mice moved more.

The researchers registered the mice’s movement by placing light-sensitive sensors in their cage, and the mice that ate slow carbs moved more. So they were more physically active. “Higher levels of physical activity are characteristically associated with greater lean body mass”, the researchers suggest cautiously. Between the lines you can see that they don’t think that that little bit of extra exercise in the SAC mice doesn’t explain their different body composition. Nevertheless, the increase in physical activity is in itself interesting.

“A low glycemic diet could increase spontaneous physical activity level, a possibility that might have important implications for the prevention and treatment of obesity and promotion of physical fitness”, the researchers conclude.

For more information about how this and other nutritional subjects, be sure to contact one of our personal trainers today. Not a member? Take advantage of the 50% off voucher now!

Source:
Am J Physiol Endocrinol Metab. 2008 Nov;295(5):E1126-31.

Source: http://www.ergo-log.com/slowcarbsmuscular.html

Q: If 4×10 [as in the 4X technique] is so effective at achieving both power and density for developing maximum muscle mass, why would one bother with 10×10? You wrote that a trainee should stay on 10×10 for only three to four weeks since doing it longer may compromise the power component. If you believe 4×10 is clearly superior, why waste time on 10×10?

A: Well, 10×10 is a pure-density shock tactic that can produce big gains in muscle size quickly—and you do it only on one key exercise for each bodypart. That means it takes only 10 minutes to thoroughly and completely blast a muscle into the endurance-component growth zone—but we recommend the pure-density approach only for a four-week shock phase.

Because 10×10 is all density, it’s ideal to use it for a time after six weeks of multi-angular power-style training—which is what most trainees do all the time.

That’s precisely why so many people respond so well to 10×10 density training—because they’ve been on methodical power-oriented workouts for so long. That’s due to the common misconception that only heavy weights build muscle mass. Not true. A change to pure-density training can instantly create new muscle gains, specifically in the sarcoplasm of the 2A mass fibers. Nevertheless, 10×10 can be monotonous after three to four weeks, so I recommend moving to something else—like 4X.

4X is more balanced, giving you power and density. You use a heavier weight than for 10X10 because you do only four sets with 30 seconds’ rest between them. If you get 10 reps on your fourth set, you add weight to that exercise at your next workout.

Standard 4X sequences, just like 10×10, can become monotonous. That’s one reason we’ve been experimenting with 3X pyramids—adding weight on each set with a 30-second rest between sets. Those provide more power with two weight increases and lower reps on each successive set—10, nine, seven. It’s more power-oriented than standard 4X.

If that’s still not heavy enough to satisfy your need for power-style training, you can always alternate a power-style workout with one that has more density-oriented sets. That, as well as many more power-density training methods are explained in our new free e-book, Secrets to Ultimate Muscle Growth, available at X-Rep.com and IronManMagazine.com. I’m mentioning it a second time because it contains so much critical information about how muscles grow and the type of training that builds extreme size. As I said, it’s free, so you’ve got nothing to lose—and loads of muscle to gain.

See a Platinum Fitness trainer today for more information and to have your current routine examined. Not a member? Click here and join today!

Source: http://www.ironmanmagazine.com/site/4x-vs-10×10/