According to the American Heart Association, May is National High Blood Pressure Education Month. High blood pressure can lead to a series of very serious health issues including heart attacks and strokes. In order to ensure you do not become a victim of HBP, a healthy diet and regular exercise is key. The AHA recommends 2 hours and 30 minutes of moderate intensity aerobic physical activity each week. This works out to about 30min, 5 days a week. That is where we come in! Here are some ways you can meet your exercise quota each week.

1. Group Classes
Each week, we have an array of really great workout classes that promise to not only keep you healthy, but with dedication, can also help you lose weight! Each class is an hour long and open to any fitness level. Do 3 of these classes each week and you’ll be golden!

2. Personal Training
Another great way to ensure you meet your exercise quota is by signing up with one of our personal trainers. They can create a customized workout plan that is on par with your fitness level and will make sure your heart is pumping! They can also help you choose the right foods for your body to help you stay healthy and get in shape.

3. Create Your Own Workout Plan
While this requires the most dedication, it can be highly rewarding! We have several different kinds exercise machines for you to use, plus circuit training areas and weight machines. Just make sure you allot 30 minutes of exercise 5 days a week to meet your quota.

Whichever plan you choose, it is essential to incorporate exercise into your lifestyle to keep your blood pressure and heart healthy. If you are interested in signing up for group classes or a personal trainer, visit our website! There are many different membership plans that can help you meet your goals. For more information on high blood pressure, visit the American Heart Association website.

Summer is right around the corner, which means bathing suits, short shorts, and tank tops. Getting in shape alone can be challenging for a lot of people, so why not grab a friend and head to a group fitness class together!

Two of the awesome group fitness classes that we offer are Body Pump and Body Combat. Both of these classes are LesMills group fitness classes and will get you ripped for summer time in a hurry.

Body Pump is the original LesMills barbell class that will get you in insane shape, fast. With the Rip Effect formula that involves using low weight loads and high repetitions, Body Pump will strengthen, tone and sculpt your entire body. A new Body Pump class is produced every three months so you can keep pushing your limits and increasing your fitness level.

Body Combat is a LesMills fitness class inspired by a mixed martial arts background. Body Combat draws from a wide range of disciplines such as karate, boxing, taekwondo, tai chi, and muay thai. Like Body Pump, a new Body Combat class is created quarterly to keep you on your toes and constantly improving. Body Combat will get you in ridiculous shape and comes with many health benefits including: improved heart and lung function, increased stamina and stability, and improved posture.

To see when Body Pump and Body Combat classes are available at Fitness 2000, take a look at our schedule.  For more information about us, visit our website.

Less than a month to get back into your skinny jeans? Too good to be true, right? Wrong. We at Fitness 2000 can help you with our new eBook: 7 Steps to Skinny Jeans in 29 Days or Less!

The eBook provides fitness and fat-loss secrets, and walks you through the seven steps that will not only help you lose weight, but also get you on track with a healthy lifestyle – long-term.

Diet is a major part of getting back into those skinny jeans, and we included easy steps to make your diet healthier and how to make better choices at the grocery store or at any restaurant. Download it and watch the pounds fall off in 29 days or less!

Download the eBook here!

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Whether you’re traveling or staying local for Spring Break, it’s the week that everyone is thinking of kicking back and relaxing. While it’s good to take time to unwind and de-stress, Spring Break shouldn’t be used as an excuse to treat your body like a garbage disposal. Using these tips could help you stay healthy and fit as you relax. After all, it is National Nutrition Month.

Hotel Room Workouts
Being away on vacation shouldn’t be an excuse to forget physical activity. Before you go out to the beach for the day or in between activities take time to do a few sets of crunches, push-ups or lunges in your room. Also, if they have one, take advantage of the hotel gym. If you want to be really dedicated, pack a few 5lb weights in your bag!

Pick a Meal, Any Meal
While on vacation, you’ll of course want to experience the local culture and cuisine. Just don’t get crazy. Spring Breakers tend to gorge themselves with high calorie meals 3 times a day, brushing it off with “I’m on vacation!”. Remember, your body doesn’t know whether is on vacation or its a normal day. Pick one meal a day to try that not-so-healthy dish you’ve been wanting to try. Keep the other meals balanced with fruits, vegetables and lean proteins.

Choose a Better Drink Option
Spring Break is traditionally a time when people partake in the hard stuff a little more than usual. Keep away from the tropical temptations filled with sweet syrups and mixes. Usually the more ingredients a drink has, the more calories it has. Keep it simple and avoid having too many.

Walk When You Can
Most hotels are close to attractions you want to see. Take advantage of proximity. Even if your destination is a little far away, walking there and back can be beneficial. Not only do you get a little exercise, but walking is also a good way bond with the people you came with. It also allows you to take in the culture and vibe of your vacation destination. If you walk to dinner, walking back is a good way to settle a full stomach.

Pack Your Own Snacks
When traveling it is easy to give in to fast food or gas station snacks for two reasons, it’s fast and cheap. If you’re taking a road trip, you can limit the time you spend off of the road and minimize your fast food intake. Just make sure you’re packing healthy snacks like apples, carrots, and granola bars.

Being healthy on Spring Break doesn’t mean you have to miss out on the fun. Use these tips to stay on track and check out Fitness 2000’s class schedule to continue the fun when you get back!

Contrary to what some may believe, clean eating has nothing to do with Clorox and mops. The phrase “Clean Eating” has been buzzing around the health community the last few years. The idea behind clean eating is to eliminate all processed food and sugars, and eat food that is as close to its natural state as possible. The focus is more on a healthy lifestyle, rather than losing weight (though that could be a result). Here are some basics on what is involved with clean eating.

1. Eat fresh fruits and vegetables

Choosing fresh, unprocessed fruits and vegetables is a big component to clean eating. Through only eating fresh items, you eliminate the added salt, sugars, and chemicals that are often added to canned goods and juices. Choose fruits and veggies in their whole, natural state whenever possible. Visit your local farmers market for great fresh produce!

2. Avoid sodas and over-processed foods

Take a look at the ingredient list on the side of a soda can or bag of chips. How many ingredients are listed there? How many of those ingredients are actual food items? Clean eating looks to eliminate foods and drinks that have extra chemicals added. Try to eat/drink items that only have 1-5 ingredients that you can identify and are organic.

3. Choose lean, whole meats

Another aspect of clean eating is choosing meats that are lean and organic or grass fed when possible. If you are really serious about clean eating, you can choose whole cuts of meats from your butcher and grind it yourself. Pre-packaged meats may contain additives and preservatives.

4. Whole Grains Only

Choosing whole wheat and grains is important when following a clean eating lifestyle. Pay attention to labels on breads and rice. They may say whole grain, but often times still contain the highly processed white flour. Choose brown rice, whole wheat pastas and breads, and steal cut oats.

While switching to a clean eating lifestyle may seem daunting, it is certainly doable and can offer many benefits. Many people have found they have more energy and are much healthier. If you are interested in making the switch or have other nutrition questions, ask one of our personal trainers! They are here to help you get fit and stay fit.

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me·tab·o·lism
[muh-tab-uh-liz-uhm]
Noun
Biology, Physiology. The sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.

Our metabolism is a very important aspect when it comes to health and fitness. It controls how we burn fat and calories, as well as how much energy we have. While the speed and efficiency of this process can depend on gender and genetics, we still have a lot of control in the matter. If you have a sluggish metabolism, it is likely you will be packing on the pounds and dragging throughout the day. Here are some tips to help boost up those calorie-burning cells and get you moving!

1. EAT BREAKFAST
We put that in all caps because it is one of the biggest keys in having an efficient metabolism. When you skip that morning meal, your body goes into starvation mode and holds onto calories and fat. However, this is no excuse to eat sugary cereals and Poptarts. Eat a breakfast high in lean protein and complex carbs, like egg whites and oats.

2. Get Active, Often
Another beneficial way to boost that metabolism is to simply exercise. When we take a jog on the treadmill or hit the weights, our bodies are working over-time to keep up. For longer-lasting metabolism spikes, use interval training when you workout. To learn how to do this, visit our HITT blog [LINK].

3. Pack on the Protein
Even if you aren’t trying to be the next Mr. or Ms. Universe, getting plenty of protein in your diet will keep your metabolism going. Lean protein helps build muscle, and muscle burns more calories than fat. Shoot for 30grams of protein in each meal.

4. Add a Kick to Your Meals
There are two different ways to accomplish this. The first is to incorporate spicy food into your meals. Capsaicin, the compound in chilies and peppers that set your mouth on fire, can light a fire in your nervous system and thus boosting your metabolism. Another way to add a kick is with caffeine. Caffeine also gets your nervous system going and can help increase you metabolic rate. However, avoid drinking sodas and other sugar and chemical filled drinks. Go for black coffee, green tea, or black tea.

Whether you’re looking to lose weight or just maintain a healthy lifestyle, metabolism management is very important. Our personal trainers are equipped to help you not only get in a great workout, but they can also help you manage your diet and take your metabolism to a whole new level. If you’re looking for help, visit our personal trainer page! Don’t forget to like us on Facebook for fit tips and motivation.

Cold weather can be a great excuse to stay inside and fall into a bundled, docile state. So it’s a good thing that Spring Break is a month away, right? Well, it is good but it also means no more time savoring those chilly days on the couch, it’s time to prepare for fun in the sun now!

Spend your extra time focusing on getting into shape. Make sure that you aren’t in a mad dash to tighten and tone your way to hot bod a week or two before Spring Break. It can be difficult to stay motivated until the week of Spring Break, but we have a few tips to keep you on track.

Keep your friends close!
Sign up your friends for the guest pass at Fitness 2000 or have a friend join you for group class. These are both great ways to stay motivated. It could also provide some friendly competition to see who is making the most progress. Also, if you make plans with friends to go to the gym you may be less likely to skip out. You wouldn’t want to disappoint your buddy!

Think about the consequences.
When you get unmotivated to go to the gym or convince yourself that you have plenty of time to get in shape before Spring Break, think about the progress you can’t make because you’re not going. When you miss an opportunity to tone or tighten, you’re only delaying results. If you want noticeable results in time for Spring Break, take advantage of every chance to exercise.

Represent yourself well.
On whatever trips or adventures you have planned for Spring Break, you will be around others that are traveling from their respective cities. Spring Break is the prime time to take pride in your improved physique and represent who you are. Show off!

Join us now to get the best Spring Break body! Remember, it takes time to get in shape, no matter who you are. Sign up for a guest pass or get membership details on our website. Also, be sure to like us on Facebook for fitness tips and motivation.

Let’s face it, sometimes fitness training can get a little monotonous. Doing the same routine week in and week out can not only get really boring, but it can also result in a less effective workout. Combat the droning exercise by adding some HIIT to your routine! Here’s a short guide to what it is all about and how to incorporate it into your weekly exercise schedule.

High Intensity Interval Training is a concentrated form of training that combines short intense exercises with longer intervals of low to moderate intensity exercise.
You are pushed to your limit for a short spurt then slowed down to allow your muscles to recover. It allows for fat burning for hours after working out and is a highly time efficient exercise.

The other benefit to HIIT training is that there are countless ways to perform the exercise for people at any level. You can do it on a treadmill, elliptical, or even on a mat. Adding two different HIIT trainings per week can really boost your fitness level and calorie burn. Here’s a basic example:
5 minute warm up
20 seconds fast run, 40 seconds walk, 5Xs
5 minute cool down

Depending on your fitness level, you lengthen or shorten the times of intervals. The key is to get your heart pumping and to go as hard as you can in the intense interval for maximum effectiveness. Because this is a high intensity workout, it is important to gradually build up in your training.

If you are interested in getting started with HIIT training, come by the gym! Our personal trainers are here to guide you and help you to safely get an awesome workout in. Visit our website to sign up for a trainer or see our special events. Let’s cut out the dull routine and reach our full fitness potential!

The same thing happens to most of us every year. We put on our big sweaters, cozy up on the couch with a bowl of chips and become inactive for hours. Studies have shown that when the winter months come around with less sunlight and dropping temperatures, we go into something similar to hibernation mode. Don’t fall into the winter slump; here are some tips to help keep you motivated this winter!

1. Shed The Winter Coat – It’s very easy to bundle up in that giant, fluffy sweater to hide the extra weight around your middle. Give yourself a little motivation and wear that skin-tight dress to the Christmas party or a fitted button up. If you know you have to fit into something, you’re more likely to get off the couch!

2. Limit the Treats and Sweets – This is probably a no brainer, but we all struggle when grandma makes her special sugar cookies. Try to limit your sweet intake by only having one a day. That means, 1 cookie, 1 scoop of ice cream, 1 (small) slice of pie…and stick to it! You’ll be glad when bikini season comes around.

3. Get Moving! – You are probably sitting down reading this right now. Get up! Don’t put those PJs on until you have come to the gym and exercised. Even 30 minutes five days during the week is better than sitting on the couch for hours. Don’t make us send one of our trainers over there…

4. Wear Layers – We live in Texas. It does not get THAT cold. When heading out for a workout, wear thin layers that wont get in the way of your workout but will keep you warm. Wearing layers will help keep your muscles from tensing up from the cold.

5. Make it Fun – No one said that your workout has to be boring. Make a holiday playlist to listen to while you’re on the elliptical. Bring that page-turner novel you can’t put down and read it on the stationary bike. If you know you can do something fun while you get your exercise in, you’re more likely to go!

While these may seem obvious, during the winter-time they can be harder to combat. Come by and see us this month to get the motivation you need! We’ve got personal trainers who are happy to help you eat right and reach your full fitness potential! Visit our website to see the calendar and sign up for a personal trainer.

Every year, around January, people resolve to better themselves in some form or fashion. Whether it’s to lose weight, get fit or stop eating a pint of Ben and Jerry’s everyday, we all have goals. However, once Martin Luther King Day rolls around, most of us have already written the book of excuses on why we can’t meet those goals. The trick to keeping your New Years Resolutions is to make them attainable. Here are some tips on how to keep your fitness goals for all 365 days of 2013.

1. Start Small: Instead of trying to move a mountain in a day, just kick a rock down the road for a week. When trying to reach fitness goals, we tend to go into panic mode and overdrive until we burn out. Start by exercising a few times a week and keeping a food journal. As you progress, add days or more time to your workout schedule.

2. Get Help: We all could use a little encouragement, especially when we are shifting to a new lifestyle. Whether you get a friend to join in the fitness journey with you or you get a personal trainer, having someone there to help push you and ignore your excuses can make all the difference. If you’re interested in a personal trainer, visit our site.

3. Stay Positive: Don’t beat yourself up over eating that cookie or missing your workout. Tearing yourself down does way more harm than good. When you get off track, the best thing to do is to tell your encourager and start over the next day. No one is perfect and a healthy lifestyle is a journey.

No matter what your goals are for next year, as long as you stay practical and focused, nearly anything is attainable. If you need an encourager to help you reach your goals, our personal trainers and nutritionist are here to help! Visit our website and call your respective location for details. Happy New Year!