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Fitness Tips

The Importance of Calculating Your Total Daily Energy Expenditure

By Austin Barton, NSCA Certified Personal Trainer, BS Exercise Science, NCCPT Certified Weight Management Specialist Whether your fitness goal is to improve your body composition, increase athletic performance, or simply feel more energized, there is one crucial aspect thing you that must be considered above all others: Your calorie intake compared to your calorie output. When you learn how to calculate your calorie intake and your calorie output, you’ll be able to truly see what you need to do to achieve the body you want. Calculating your calories burned throughout the day may seem simple, but it can be more complex than you realize. Understanding Your Total Daily Energy Expenditure Your calorie output is defined as your TDEE, or Total Daily Energy Expenditure. You can find multiple resources like calculators that can estimate how many calories you burn every day, but this isn’t always the most accurate way. Every single person has a different genetic predisposition to how their body utilizes the fuel they put into their bodies.One method of finding your TDEE may not work as effectively for another! The difficult part in finding your TDEE is determining how active you are outside of your scheduled workouts. How can Read the full article…

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4 Great Reasons Why You Need Machines In Your Gym Routine

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A Great Exercise Machine To Target Your Lower Abdominal Muscles

Whichever particular exercises you dread doing the most are normally the exercises you should be doing first in your workout at a Phoenix gym. For most of us, this means doing ab exercises at the start of our workout. (After all who enjoys doing abs?) Now we’re all familiar with variations of crunches but what machines can help you build your core? Today we want to take a look at vertical knee raise machine. Now most of you may recognize the vertical knee raise machine but for many of us this equipment may seem intimidating. The truth is there is nothing to be afraid of. The vertical knee raise machine is actually quite simply to use.     How to Use The Vertical Knee Raise Machine 1). Step onto the machine and face outwards 2). Grab ahold of the handles and use your forearms to hoist your legs 3). While keeping your legs straight, slowly raise your legs until they are positioned in front of you (as if you’re sitting down in a chair) 4). Keep your ab muscles engaged while slowly raising your legs back down to their starting position (this is 1 rep) 5). Complete 3 set of 10 reps (raising your Read the full article…

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3 Incredible Fitness Lessons From, “The Biggest Loser”

All over the world, night after night, millions of people are riveted to their TV sets – but not to watch the latest soap, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No – they are spellbound by the efforts of a small band of people trying to overcome the effects of years of overeating. It’s not surprising that for so many people this is compulsive viewing. Obesity is a new epidemic across America and the percentage of overweight Americans is starling.  A television show that captivates the lifestyle and health issues that many Americans face is naturally intriguing.  As we all sit down to watch, “The Biggest Loser”, we begin to become inspired with our own journey for better health and wellness. But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it’s a false situation. As the players keep Read the full article…

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Hit a Weight Loss Plateau? Here’s The Science Behind How To BreakThru

The human body is capable of achieving a number of incredible feats that seem to suspend or defy the way science tells us things work. Athletes, through sheer willpower, can end up lifting something that their bodies should not be able to without suffering anything worse than muscle spasms. People can adapt to extreme physical trauma caused by a car accident and defy predictions that they’ll never walk again. While, in general, these amazing feats are useful in a number of situations, there are physical reactions that some people look upon with quite a bit of disfavor. Among these disfavored reactions is something known as a weight loss plateau. Essentially, the plateau is a term used to describe a situation where the body has become incapable of losing any further weight, usually due to developing a tolerance for the weight loss pills and methods being used. Essentially, the plateau is hit when the body develops tolerance for the regimen’s limitations and practices, thus allowing the metabolic rate of the body to adjust to whatever weight loss pills or techniques were being used. Most diet books decidedly ignore the existence of the plateau, primarily because it can be seen as negating the Read the full article…

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5 Dumbbell Exercises You Can’t Afford to Skip in the Gym

Working out with dumbbells is an absolute must. They can be easier on your joints than their barbell equivalent – allowing for more natural movement – since each side can be moved independently of the other. Dumbbells can also be safer than barbells when you’re training solo and don’t have a spotter. They’re at every single EOS Fitness gym location and should absolutely incorporate them into your workout. Today we introduce the 5 Dumbbell exercises you can’t afford to skip in your solo gym workout: The Alternated Biceps Curl is a great way to improve your biceps and forearms. The exercises vary, but a common element is the curling motion: The weight is raised until the forearms are vertical, while the elbows and upper arms stay close to the body. There are multiple variations that you can use: raising both dumbbells at the same time; keeping your palms facing each other throughout the movement for a hammer variation; limiting your movement to halfway up for a concentrated version; or using a preacher curl pad. The Triceps Kickback boosts your triceps, which assist the chest in virtually every pushing movement. You’ll need to rest one knee on a flat bench, and Read the full article…

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