Why Wait ’til January?


As you head out to just about anywhere this time of year, you’re sure to see and hear the unmistakable signs of the approaching Holiday Season – the food, the traditions, the food, the decorations, the parties, the food, the gifts, family, friends, the food. Did I mention the food? Right alongside commercials for crescent rolls and the perfect “gift for him under $50”, are ads specifically designed to make you think ahead to January and loosing the average 7 pounds that the typical American puts on during the holiday season.

January doesn’t have to be the start of diet season! Incorporate some of the following tips into your daily life NOW so that by the time the ball drops at midnight New Years Eve and everyone is talking about their future health goals, you’ll be well on your way to making 2014 your healthiest year yet!

  1. Portion Control. Prepackaged weight loss programs often feature food plans that incorporate a wide variety of food – from pizza to cheeseburgers, even desert- that can be eaten while still losing weight!  The same is true of any balanced weight management system. Moderation is key! You can incorporate just about any type of food into a healthy lifestyle, albeit with much smaller portions and healthier substitutions.
  2. Convenience. Commercial programs offer prepackaged meals to make it easy to stick to the plan even on busy evenings filled with obligations. Prepare meals and snacks in advance. Just a few minutes each day preparing for the next day can make all the difference in staying on track.
  3. Eat Frequently. We know it may sound contradictory, but it’s true! Eating a balanced meal or snack every few hours keeps your metabolism humming and prevents the kind of ravenous hunger that leads to a cookie binge! Eat about 300 calories containing protein, carbohydrates, and fat every 3 to 4 hours to keep hunger at bay and avoid feeling deprived!



Why wait until the New Year to put your health plans for 2014 into effect?  Let the staff of the staff at Westmoreland Athletic Club & Galaxy Fitness  inspire you through the holiday season to design a plan that will help you feel great through 2014 and beyond — without the added pounds!

“When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way.”

Wayne Dyer



10 Reasons Why to Attend Our Spinn-a-Thon


10. Crazy Calorie Burn
I wasn’t too fond of spinning when I started because it was hard on my lazy legs. However, as I began to get accustomed to the work out and saw the pounds begin to melt away faster than they had when I worked out on any other cardio equipment I was hooked.
A good thirty minute workout on a Spinning Cycle can burn as much as 500 calories. Even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time. For our Spinn-a-Thon each session will last between 45-1hour. Longer workouts burn from 800 to 1,000 calories.
9. Meet New Friends
Regardless of your fitness level riding Spinning bikes keeps everyone together. This goes beyond sitting in the same spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off of the energy of other riders when you begin to fatigue and start thinking you might want to quit.

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who spins can reach their goals.
8. Mental Training
Spinning also builds mental strength. When you spin, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times. Push up hill climbs and push through endurance training.
Self discipline of the mind gained in spinning can be applied to all areas of life. I have found it most beneficial in areas of self-control and confidence. Spinning helps develop a positive, “can do” attitude.
7. Prizes
There will be great prizes given out during each hour!
6. Hour of Zumba!!
We decided that why limit it to just indoor cycling and what’s more fun than dancing! So we added an hour of Zumba with Melinda at 6pm!! It is $5 in advance to sign up or $10 at the door!
5. The atmosphere in class
It’s a group exercise class so you know it will be full of energetic individuals. You’ll find the others around you will push you along and you won’t even realise it! With the combination of pumped up people and a catchy playlist in the background, you will burn off more calories than you even knew you had! If you need that extra bit of motivation, invite a friend along so you can encourage each other and joke along the way.
4. Low Impact Workout
Spinning is a great exercise because it is very low impact. Unlike running on a treadmill or participating in sports like basketball, football or soccer, spinning places no great impact on the joints in your body. By riding on a bicycle, you’ll get all the resistance that is necessary in order to work out your muscles and your cardiovascular system, but you won’t face the potential dangers of participating in one of these other high impact activities.
3. You don’t need any skills and you can be at any level
Unlike some other group exercise classes, where a certain base fitness or experience level is necessary in order to actively participate, in spinning classes people of all fitness levels and athletic abilities are welcome. Because you will be working at your own individual level and not at the same exact pace of the other people in your class, you’ll find that you can push yourself to your own limits without having to conform to other people’s goals.
You will not need to have any predeveloped skills or coordination in order to successfully participate in a spinning class. Similarly, you don’t need to be exceptionally coordinated or balanced in order to get the most out of your exercise program in spinning.
2. What else are you going to do on a Friday night and Saturday morning?
Our Spinn-a-Thon event is this Friday and Saturday September 21 & 22!

Friday Times

  • 5pm with Sue
  • 6pm with Lou
  • 7pm with Jill
  • 8pm with Jill
  • 9pm with Sue

Saturday Times

  • 7am with Sue
  • 8am with Jess
  • 9am with Sue
  • 10am with Pete
  • 11am with Jill
All of our instructors and great and will give you a hard workout!
1. Team Survivor is a great organization to donate to!
The local affiliate, Team Survivor Laurel Highlands, was started by the Mighty Tri Girls in 2008. Laurel Highlands offers fitness opportunities, at no cost, to women with a past or present diagnosis of cancer. They welcome women of all ages and fitness levels.

What Team Survivors Have To Say:

“Team Survivor has given me the ability to come together with other cancer survivors in fellowship & sweat.. I love the feeling of networking together as a team… encouraging each other at different levels . It is a great feeling to have accountablity in a positive way, so that I can reach my goals.. and I believe I can with Team Survivor!!!
Ovie Marshall, Team Survivor Member“Participating in the Team Survivor triathlon program gave me an incredible sense of accomplishment, and I found myself surrounded by the most positive group of people I’ve ever met.”
Sandy Andre, Team Survivor Member“Finding the Mighty Tri-Girls and being able to participate in my first triathlon is something I will cherish forever! Participating in the Team Survivor/Mighty Tri-Girl program gives you a guiding hand, helping you face things inside you that you didn’t realize were there. It gives you strength to smile and just do it! Love ya Sue! Thank you for giving us Cancer babes a home to be strong!”
Olga George, Team Survivor Member

Team Survivor Info from Training with Sue

Top 6 Calorie Burning Workouts

While there is no secret formula for losing weight (It all comes down to simple math: You must burn more calories than you consume), there are smarter, faster ways to achieve your goals. The following  six workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and weight-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fall off.

1.    Kickboxing: 800 calories per hour

Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. In our Body Combat class you can burn 800 calories an hour!

2.    Biking: 700 calories per hour

You can burn up to 700 calories at your average spinning class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

3.    Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com.  However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4.    Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. 

5.    Aerobic Step Classes: 600 calories per hour

Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
According to WebMD’s calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn’t a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.

Learn How to Punch Correctly to Prevent Injury

Recently I’ve been working with a trainer and we have done a lot of boxing type workouts. Jump roping, punching and kicking are the main things we work with. I’ve noticed though that while punching and after we are done that my pinky fingers and knuckles in that area are sore. Well I decided to google it (of course) and find out why that was happening and what I can do to prevent it!

The most common injury when you do this type of workout is known as “boxer’s fracture.” This is a fracture of the long bone that runs across the top of your hand (metacarpal) and/or the knuckle of your little finger and sometimes the ring finger too.  Other common injuries include the fracture of the wrist and/or the elbow.

The reason why these types of injuries happen is because most people do not pay close enough attention to how they line up their hand when they punch. Turning your hand so that the little knuckle (and sometimes the knuckle of the ring finger too) strikes first is the most common cause of boxer’s fracture., which is exactly what I have been doing. Another problem is that people do not align their entire wrist correctly when doing the basic front straight punch. If you bend your wrist during contact, injury to your wrist can occur. Another way to cause injury is if you allow your elbows to flare outward during a straight punch, doing this will cause your wrist to turn and you will end up hitting with your pinky finger and knuckle.

When you are doing a boxing type workout you want to put a lot of force into it. But when you are putting force out to your opponent or your workout partner you also have to absorb as much force as you deliver. This force that you absorb can cause injury if you do not disperse it through your entire body. The easiest way to prevent injury is to align your hand, wrist and arm properly so that the force you are going to absorb is transmitted up your entire arm and into your body as a whole and not just into your hand and wrist. Now lets learn how to punch in the correct way!

Punching Correctly

The striking surface: The point of impact should be as if it was coming from either the second or third spaces between your fingers, in-between the index or first finger and the long finger knuckles OR between the long finger knuckle and the ring finger knuckle. Realistically you will strike your knuckle first and not the spaces between the knuckles, but if you focus on either of these points then your hand is aligned properly. The difference between the two points is that the first one (between the index and long fingers) is for a straight on punch, whereas the second one (between the long and ring finger) is for what is called a 3/4 twist punch.

The wrist:

Your wrist should be perfectly straight to align the bones to transmit force up and through. Wrist injuries can result from your wrist bending upon impact. This is one reason people tape their wrists. Boxers often tape their hands and wrists into the proper position so that the force is automatically aligned to go down their wrist and into their arm.

The elbow:

Your elbow should be kept close to the body so that the direction of the punch is parallel to the movement of the centerline of the body. Correct alignment of the hand makes sure that any force that is rebounded from an impact is transmitted up your entire arm and your body as a whole absorbs the force not just the striking portion of the hand. Keeping the elbow in close to the body is just as important, for otherwise the force will stop at your elbow. You may not break your elbow, but you will injure the ligaments holding the bones in place and that will hurt for a very long time!

Correct Punch

As you can see from the picture above he is leading with this first couple of knuckle with now twist in his arm, wrist or hand. This will prevent injury because the hit is landing on the correct area and the force is being absorbed through the wrist, arm and body.

So when you are doing a boxing type workout with a trainer or even in our Body Combat class make sure that you are aligning your hand, wrist and arm correctly to prevent injury. Now that I know this I’m going to make sure to pay attention to how I punch so that I do not cause damage to my knuckles, wrists and elbows! I encourage everyone to try and work with someone who does this kind of workout because you get a great whole body workout during it and if you’re in a bad mood it helps you get some aggression out! Have a great weekend everyone!

From One Extreme to the Other: Kickboxing

Yesterday was Yoga which is relaxing and clam, but today is going to be about kick boxing!! I don’t know about all of you but sometimes I just want to punch and kick things. Maybe I just have pent up anger or something but doesn’t it feels so good to just hit something? Okay moving on, so I’m going to talk about different kickboxing techniques you can do at home, benefits of kickboxing and a little bit about our Body Combat class here at the club.

Let’s start with what kickboxing is and some techniques you can easily do at home if you can’t get to our Body Combat class!

What is Kickboxing?

Kickboxing is combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. It doesn’t involve actual physical contact between other people it’s just a cardio workout that has many benefits to the body.

Kickboxing Moves

Here are some simple moves that you could do at home when you can’t come to the club! (these are from Fitness Magazine.com)

The first thing you need to learn before you start a kickboxing routine or a Body Combat class is the Fighting Stance. You will be using this a lot during the whole workout.

Fighting Stance

  • Stand with feet staggered, knees slightly bent, rear heel lifted.
  • Bring fists to chin, elbows near ribs, palms facing each other.



This is a straight punch; if the right foot is in front, the right hand is jabbing.

Imaginary Target: Nose

  • Stand with right foot forward in fighting stance.
  • Rotate right hip forward, extending right arm.
  • Twist forearm so the fist is parallel to the floor at full extension, arm in line with shoulder.
  • Recoil immediately.

Quick Tip: Jabs are fast, surprise punches, so strike as quickly as possible with control.



A straight punch thrown from the rear hand, so if your right foot is in front, your left hand does a cross.

Imaginary Target: Nose

  • Stand with right foot forward in fighting stance.
  • Turn left foot, knee and hip to the right at the same time, followed by the left shoulder and left arm.
  • Twist your forearm so your fist is horizontal at full extension; don’t lock your elbow.
  • Recoil and return to fighting stance immediately.

Quick Tip: The force of the cross originates from the hips. By using your core, you’ll pack a more powerful punch.



Punch in a circular motion, thrown with the lead hand.

Imaginary Targets: Ear, Cheek

  • Stand with left foot forward in fighting stance.
  • Pivot on the ball of your left foot, turning left knee, hip, shoulder, and arm simultaneously as you punch from left to right.
  • Bring left forearm parallel to floor, thumb up; keep right fist by face.
  • Recoil immediately and return to fighting stance.

Quick Tip: To get the pivoting motion correct, think of putting out a cigarette under the ball of your foot.



Punch in an upward thrust with the fist pointing at the ceiling.

Imaginary Target: Chin

  • Stand with your left foot forward in fighting stance.
  • Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly forward with knuckles facing the ceiling and palm facing body.
  • Keep your left fist by your face.
  • Recoil immediately and return to fighting stance.

Quick Tip: To generate more force, drive the punch from your legs up. Don’t punch up beyond the tip of your nose.


Front Kick

A jab with the heel of the foot; can be done with either leg.

Imaginary Targets: Knee, Groin, Chest

  • Stand with left foot forward and fists by face in fighting stance, then shift your weight to right foot.
  • Bring left knee up to the chest, foot flexed, heel close to the glutes (not shown).
  • Keep fists up and kick straight out from the hip as if you were punching with your heel; retract immediately and return to fighting stance.

Quick Tip: Picture slamming a door open with your foot.


Roundhouse Kick

A circular kick (your leg moves in an arc). Montagnani recommends doing it with the front leg because it puts less stress on the opposite knee.

Imaginary Targets: Knee, Obliques, Head

  • Stand with right foot forward in fighting stance.
  • Bend right knee, bringing heel toward glutes, and pivot on left foot, turning hips to left (not shown).
  • Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.
  • Retract and return to fighting stance.

Quick Tip: Imagine slapping target with your shoelaces.


Side Kick

This kick is the strongest, because the force comes from the glutes. Keep your foot flexed as you kick out.

Imaginary Targets: Torso, Chest

  • Stand with your left foot forward in fighting stance.
  • Turn hips to the right, and pivot right toes out slightly.
  • Lift your left knee toward the chest, keeping your foot flexed (not shown).
  • Forcefully extend the left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body toward the right.
  • Keep hands in fists near face. Retract the kick and immediately return to fighting stance.

Quick Tip: Think of kicking through target with heel.


Those are some great easy moves you can do and even practice to get your form right before you go to Body Combat! Now here are some benefits of doing this kind of workout!

Benefits of a Kickboxing Type Workout or Class

Reduce Stress

You can kick and punch your stress away when you are taking your high-energy kickboxing routine. The moves and techniques you do in kickboxing challenge your core muscle groups and will give you a total body workout!

Boost Confidence Levels

Kickboxing helps you release endorphins that give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.

Improved Coordination

If you’re suffering from posture problems and have poor coordination, you can strengthen your ‘core’ and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.

Burn Mega Calories

Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you increase your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape!

Energy Boost

Kickboxing is a high-energy cardio routine that will give your body and mind a boost and will increase your energy levels. You’ll be breathing hard and sweating out toxins; this process will increase your energy levels.

Better Posture

Kickboxing workouts will challenge many muscle groups that you don’t enough throughout the day, and you’ll start to build up your core. Core muscles in and around your abdominal wall are targeted with kickboxing routines because you need to use your waist and abs for balance, and to execute each move.


Our Les Mills Body Combat class is a high energy cardio kickboxing type class that will get you into shape fast! Karen Ruth, a instructor here at Galaxy said that, “Body Combat is body changing.”

So next time you are trying to mix up your regular workout routine or just want to try something new try Body Combat! You won’t be disappointed!

Body Combat Classes:

  • Monday- 9am and 5:30pm
  • Tuesday- 9:30am
  • Wednesday- 6:45
  • Saturday- 9:30am

11 Things You Get From Yoga

Recently I started taking yoga at Galaxy and I’ve gone around 6 or 7 times I think and let me tell you how much I despised it in the beginning. 🙂 Well actually let me start by saying I have trouble sitting still, quiet and calm for less than 30 seconds. Because of that I had issues with my first couple of classes. It was hard at first putting your body in positions you don’t normally do and told to concentrate on your breathing. Yea, I instead would concentrate on whatever I had to do after the class or the next day and I just breathed however I needed. As the class went on I found out how hard it can really be to concentrate sooo much! By the end I was ready to go and laying in corpse pose for 5 minutes did not make it any better.  So after that not so great experience I decided to try it again, its best to take a class 3 times and then decide if you want to stick with it or not. I decided to do that and after the next couple of times I started to like it! I even bought a yoga mat (only $9 at Target!) and super cute yoga toe socks ($10 at Target) I found that I tend to slip a lot when I’m in all of those crazy positions, hence the yoga socks! Now I try to go to the Galaxy yoga classes every week! (Here at Galaxy Monday 8pm and Wednesday at 8). I really actually like it now and if you do what your supposed to (breath correctly and focus) you really can see some benefits and improvements! So here are some things you can expect to improve when you start taking yoga!! First thought is some background on yoga!

What is Yoga?

Yoga’s classical techniques date back more than 5,000 years. In ancient times, the desire for greater personal freedom, health and long life, and heightened self-understanding created this system of physical and mental exercise. which has since spread throughout the world. The word Yoga means, “to join together,” and it brings the body and mind together into one harmonious experience. Yoga arrived in the United States in the late 1800s, but it didn’t become widely known as it is today until the 1960s. As more people found out about the benefits of yoga it gained respect and acceptance as a method for helping to manage stress and improving health and well-being.

The Yoga system is built on three main structures: exercise, breathing, and meditation. The exercises and positions of Yoga are designed to put pressure on the glandular systems of the body, which will increase your body’s efficiency and total health.

Breathing techniques are based on the concept that breath is the source of life in the body. When doing yoga you would gently increase your breath control to improve the health and function of your body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and you will find an easy approach to a quiet mind that allows silence and healing from your everyday stress. Regular practice of all three parts of yoga produces a clear, bright mind and a strong, capable body.

Benefits of Yoga

Stress reduction: With its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.

Increased fitness: As you learn and refine new poses, you may enjoy improved balance, flexibility, range of motion and strength. And this means you’re less likely to injure yourself in other physical endeavors or in your daily activities.

Management of chronic health conditions: Yoga might help with a variety of health conditions, such as cancer, depression, pain, anxiety and insomnia, by helping with sleep problems, fatigue and mood. Yoga also can help reduce heart rate and blood pressure.

Weight loss: If you’re overweight or have binge-eating disorder, yoga may help you make the healthy lifestyle changes necessary to gain control of your eating and drop those extra pounds.

Flexibility: Stretching your tight body in new ways will help it to become more flexible, bringing greater range of motion to muscles and joints. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips.

Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Some exercises require you to move slowly in and out of poses, which also increase strength.

Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.

Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.

Better Breathing: Most of us breathe very shallowly into the lungs and don’t give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body. Certain types of breath can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits.

Mental Calmness: Yoga practice is physical. Concentrating so intently on what your body is doing has the effect of bringing a calmness to the mind. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

I really suggest trying a yoga class, it’s different than the Les Mills classes we have, it’s not fast paced and crazy. It’s slow and calming that will relax you and relieve lots of stress! See you all at the next class! 🙂

6 Ways to be an Effective Exerciser

I sit at WAC all day and I wonder how some of these people are here day after day doing their workouts. Apparently I just don’t have the ‘i need to workout all the time’ gene, I wish I did, really I do. I admire the people who come in here all the time and do what they do! So I decided that I’m going to attempt to be like that and to help me I found an article in Fitness Magazine on ways to be an effective exerciser! Just what I needed! So here are 6 of those ways and hopefully I can follow them and be like the hardcore exercisers!! 🙂

1. Don’t Put Away Your Gear:

This ones a big one for me, I tend to toss it in a corner or in the laundry and not look at it for days on end. So if you keep your workout gear, like your shoes, yoga mat and barbells, in plain site when you get up in the morning or in random places around you house you are more likely to workout! This is because seeing these things are visual cues for your brain and gives you a wake-up call. I’ve decided I’m moving my things right by the door so I have to look at it every time I leave the house!

2. Turn Your Commute Into a Workout:

If you live close to your work and you are able to walk or jog to your job then you will increase your effectiveness as an exerciser. If you aren’t able to do that you can park your car further away in the parking lot that you normally would. That’s the same with whenever you go to the store or the mall; don’t park in the first few spots. Make yourself walk and get a little extra exercise! Working at a fitness club I have the perfect opportunity to workout but I don’t always do it but another coworker and I think that watching people work out we will get fit through osmosis. We are going to try that and see how it works 🙂

3. Invest in More Workout Clothes:

This is my favorite one, who doesn’t like to shop! If you have a good amount of workout clothes you are more likely to go to a fitness club because you have something to wear! I always have the issue of my workout clothes being in the wash or are dirty, if I just spent a little bit of money on some nice workout clothes I would go!

4. Log Your Workouts Online:

I just started logging my workouts and what I am eating online, it is a lot easier that doing it a notebook (which I have tried.) There are a ton of websites and apps that your can use to log your workouts in. Using these can help you set and keep up with your goals. Here are a few different websites that have these features!

DailyMile.com – This one is more for the athelete, you are able to track all of your distance for running, walking, swimming, anything really.

DailyBurn.com– This site has a lot on it, different programs you can do, exercise plans, nutrition plans. It also has an iphone app! (This is the one I use and its really nice! I haven’t tried the app yet but I will be soon!)

5. Make Friends with Class Regulars:

I discussed in Group Fitness that to succeed you should make friends so you will be more likely to attend the class more often to see those friends. Well that is number 5 here! If your making friends at Galaxy you are more likely to keep coming back if you are having fun and talking with people. I enjoy making new friends it makes me happy and if you ever see me in a class (especially yoga, sorry) I tend to chat, so come chat with me!

6. Create an Exercise Contest:

Create a contest with your friends! This could be anything, the most steps walked, highest percentage of body weight loss or most meters swam. This will bring competition to your workout and make you want to try harder! This one I have yet to start or try, maybe I’ll try to come up with some type of competition for in the future if I get a lot of positive response to the idea! So let me know!! 🙂

So those are some great ways to start becoming an effective exerciser!! Do any of you do these things? Let me know, comment or Facebook me! Or Facebook the Galaxy Page!