7 Tips for Starting a New Workout Routine

So you’ve decided you want to start exercising. First off, congratulations! You’ve made the decision to enrich your life and improve your health. To help you get started on the right foot, we’ve put together this list of seven tips to keep in mind when you start a new workout routine. At Ellis Athletic Club in Newtown Square, we’re passionate about giving people the tools, knowledge, and motivation they need to reach their fitness goals. Ready to get started? Well, let’s go then!

 

-Start off slow

When you’re first starting a new fitness regimen, it’s important to take it easy at first. Even if you were an athlete in high school or college, if you haven’t kept up with working out, you’re not going to be at the same fitness level you once were. While it is an admirable goal to want to bench what you did when you were 17, that’s not where you should start. Work up to your goal slowly. When we get older, there are a variety of factors that cause our body to lose strength and stamina, so it’s something you have to account for. If you ignore this, you’re putting yourself at greater risk of getting injured.

-Understand your limits

As you get started, you’ll start to learn what your limits are. The human body is exceptionally adaptable. You will get more out of a workout that challenges those limits, but it’s important you don’t push it too far. If you put yourself through a punishing regimen, you’re more likely to get hurt. What happens when you get hurt? You can’t exercise, which means you can’t make progress. This is what makes working with a professional trainer — either individually or in a class — so valuable. A trainer is able to guide you up to the edge of your limits, but help you reign it in when you need to. It’s good to find a middle ground in how intense your workout is. Are you able to read a book or make a phone call while you exercise? You might need to bump it up. Are you feeling aches and pains over a week after you last hit the gym? That’s a sign you should slow down.

-It’s not just about exercise

Something that can’t be understated when discussing fitness is that exercise isn’t the only factor to consider. In order to get the most out of your new exercise regimen, you have to take a three-pronged approach. The first of these prongs is, naturally, working out. The next, and maybe most important, is your nutrition. You have to give your body the right fuel in order for your hard work to actually take hold. Finally, the prong which is too often overlooked is getting enough sleep. Your body needs enough time to repair itself, rebuild, and burn fat. This requires ample rest. That burning sensation you get after a workout? That is caused by microscopic damage being done to your muscles as you use them in a way they aren’t used to. Sleep and rest help your body recover and repair that damage to make your muscles stronger.

-Practice proper form

The number one cause of exercise-related injuries is when an exercise is done with the incorrect form. In fact, doing an exercise with the wrong form is worse for you than not doing that exercise at all. This is another area where a professional trainer can be invaluable, as they’ll guide and spot you as you work out, giving you pointers for how to maintain your form and avoid getting hurt. When you exercise with improper form, you’ll put a strain on parts of your body you’re not intending to work, while not getting the results you’re actually hoping for. Not only does this lead you to get hurt, but it also puts your goals further away than when you started.

-Using a sauna can help with recovery

As we touched on earlier, rest and recovery is a vital part of any workout routine. You should always be doing cooldown exercises before you finish for the day. One way to recover that many people swear by is using a sauna or steam room. Through the use of heat therapy, your body is able to increase its production of growth hormones, which are valuable to the process of muscle repair, as well as speed up the metabolization of fat. This will help you recover from injuries while lowering your body’s oxidation levels. Heat can even detoxify your body.

-Nutrition helps with soreness

Many people who love to work out feel great when they’re sore after a day at the gym. It’s a sign that they worked hard. However, that muscle soreness (also referred to as delayed onset muscle soreness, or DOMS) shouldn’t hang around too long. You can help get rid of that soreness with the right diet. When you drink enough water, you are hydrated enough to give your muscles greater elasticity, which means they’ll be strained less when you exercise. If you’re on a weight loss program, eating a high-protein diet will help a great deal as well.

-It’s a marathon, not a sprint

Maybe the most important piece of advice we can provide is this little tip about your mindset. Fitness is not a quick process. There aren’t any get-ripped-quick schemes. It’s a process, and one that you have to understand takes time. While you might not see results right away, it’s vital you don’t get discouraged. Patience is a virtue, as they say, and that’s certainly true when it comes to working out. Give it time, keep moving forward, and you’ll get there.

Beginning your journey to a healthier you is one of the best decisions you could ever make, but it’s going to take work to make it happen. The good news is that you don’t have to do it alone. Here in Newtown Square, you have Ellis Athletic Club to help you along the way. Whether you sign up for one of our many classes or you want to spend some quality one-on-one time with a personal trainer, we’ll help you set goals, learn proper form, and get motivated to put in the work. Call us today to learn how to get started!

Ellis Athletic Center Presents Our Kids Summer Camp!

If you’re looking for a low-commitment summer activity for your children, our Kids Summer Camp at Ellis Athletic Center might be the perfect fit.

For children ages four through 10, the Kids Summer Camp at our gym in Newtown Square gives children a chance to play sports, complete obstacle courses, play outdoor games, and much more! There’s no better way to keep your children healthy and busy this summer than our active summer camp.

Kids Summer Camp Details

We know that summertime gets busy between planned family vacations, sleepaway camps, and sports leagues. For this reason, our gym in Newtown Square offers a lot of flexibility when it comes to registration and participation.

  • Children ages four to 10
  • 9 a.m – 12 p.m, Monday through Friday
    • Lunch Bunch option from 12 p.m. to 12:45 p.m. with meals from the Luigi & Giovanni cafe (cost: $15/day)
  • Session dates:
    • July 23 – 27
    • August 20 – 24
    • August 27 – 31
  • Note: You can register per day or for the whole week
  • Cost: $30/day

If you want to register your child for our Kids Summer Camp, find the registration form here! For additional information, feel free to contact Liz at echiliberti@factsfitness.com.

Reasons To Sign Your Child Up For Our Kids Summer Camp

There are myriad benefits when it comes to promoting an active lifestyle from a young age. However, registering your child for the Ellis Athletic Center camp isn’t just about them — it’s also about you

Having a Gym With Childcare Gives You Time For You

When you drop your child off at 9 a.m. for their fun-filled day, you get three hours to yourself. Since you’re already at the gym, you can get in whatever workout you want without needing to rush back to pick your children up from child care. Plus, since the camp extends for three hours (with the option of an additional 45-minute lunch), you also have time to actually relax at the gym.

When’s the last time you were able to take a long shower after your workout, taking advantage of our laundry service and locker room amenities? Have you ever had time to just sit down and grab a refreshing smoothie from our Juice Bar? When your kid is having a blast and making new friends on the basketball court, you can relax at the gym.

Or, since our local gym is conveniently located in the middle of the Ellis Preserve, you can run around town and do some errands while the kids are busy.

Whatever you choose to do with these three hours, they’re yours!

Our Summer Camp Is Flexible

Registration for the Kids Summer Camp was designed to make your life as a parent easier. You don’t need to worry about whether you’re around for the whole week, whether you need to pick your kid up early on Wednesday for an appointment, or whether you want to make a game-time decision about camp. You can register on a daily basis or for the week(s), so there’s nothing too binding about the camp.

If you have a child who tends to be shy or to get separation anxiety, a three-hour camp is also the perfect amount of time. You can see how they do on the first day without worrying about paying in advance for a week they might not even want to attend. (That’s usually not a problem, though, as our trained counselors are well-versed in supporting all types of children and keeping the kids very engaged!).

The Kids Summer Camp Is A Blast

Our summer camp itinerary isn’t just a quick game of basketball or tag outside. We create an enriching and active environment where kids of all abilities can come together and play. Your child will participate in sports activities, including learning the fundamentals of a few different sports, crafts, obstacle courses, outdoor games, peer-to-peer relationship building, and much more! Each camp is supervised by licensed and trained professionals, so your children are in good hands.

If you want details on our specific activities, be sure to give us a call today at Ellis Athletic Center.

About Our Gym With Child Care

There are distinct benefits to joining a gym with childcare, including the ones that we covered in this blog. In terms of conquering summertime boredom and inertia, there’s no better time to join a gym with child care than now.

In addition to our Kids Summer Camp, we also host birthday parties, open play days, Ellis Kids Classes, and have a Play Care center. Whether you’re looking for something to do with your children or want a chance to prioritize your own self-care, Ellis Athletic Center is the local gym for you.

Stop by our gym for a tour, or learn more about our Kids Summer Camp today!

The Benefits of Hiring a Personal Trainer

Imagine your life if you had a personal stylist who was responsible for doing all of your shopping. They would choose outfits that fit you perfectly, and all you would need to do was put on the clothes. What about a personal chef? They would know your dietary restrictions, cook your favorite foods, and have meals waiting for you when you got home from work.

While a personal stylist and chef are luxuries that many of us cannot afford, what about a personal trainer? If you think about it, you get the exact same value: they help you to set fitness goals, plan workouts, and stay on track. All you need is the gym membership.

Unlike personal shoppers and chefs, personal training is actually affordable!

Committing to personal training comes with a host of benefits which we’ve outlined below.

To benefit from personal training in Newtown Square, contact Ellis Athletic Center today!

1. Personalized Workouts

Everything is better personalized. When you start personal training, you’ll notice immediately that the “personal” aspect rings true. Personal training is so much more than a coach encouraging you to do more push-ups. From the beginning, your trainer will work with you to make a customized fitness plan based on your fitness goals and lifestyle.

Whether you want to shed a few pounds before a beach vacation or if you are training for an Iron Man, a personal trainer will develop an individual plan to maximize your time and effort.

Gone are the days where you walk into the gym and spend 20 minutes deciding which machine to use, ultimately retreating to your favorite treadmill. Your personal trainer will have a plan for you, so you’ll waste less mental energy on planning your workout and spend more time getting into shape!

2. Injury Prevention

If you’re prone to injury, have any specific condition that makes it harder to workout, or if you’re recovering from an injury, personal training is absolutely the route to go.

Not only will fitness coaches tell you which exercises to avoid and which ones will help, but they will also teach you how to do an exercise correctly. Those machines that were once intimidating to use will now become a routine part of your workout. Your trainer will hold you accountable to good form in every exercise you do, helping to prevent injury and build strength.

3. Fitness Education

If you’re concerned about the price of a personal trainer, think about the proverbial “giving someone fish to eat” versus “teaching someone to fish.” When you invest in a fitness coach, you learn lifelong fitness skills that will pay off long after your personal training sessions end.

You won’t just learn the proper form for a bicep curl. You’ll also learn how to plan a well-rounded exercise routine, starting with a dynamic warm-ups and ending with a proper cool down. You’ll know when to plan leg days versus arm days, or how to get a full-body workout in a short period of time.

4. Accountability

Fitness coaches hold you accountable to your fitness goals. This is actually a primary reason why many people do not hire a fitness coach — it can be scary and intimidating to sign yourself up for something that will push you physically and mentally.

Ask anyone who has stayed true to a routine with a fitness coach, though, and they’ll tell you that the hard work was absolutely worth it. Plus, hiring a fitness trainer doesn’t mean you’re signing yourself up for boot camp. Your trainer will never yell at you. They’re professionals who are experts in kinesiology and motivation.

Personal Training Newtown Square

The advantages of personal training are clear. To give this experience a try, sign up for a complimentary personal training session in Newtown Square.

Have any questions about personal training? Contact Ellis Athletic Center today for more information.

Reasons to Join a Weight Loss Program

Joining a group weight loss program might seem like a nightmare at first. You workout with other people? You have to get sweaty and participate in group fitness classes with everyone else staring at you? And you pay for this torture? No thanks.

We promise that this couldn’t be further from the truth. We know there is a lot of anxiety around joining any sort of group weight loss program, especially when self-esteem and an intense dislike of fitness might also be wrapped up into it.

There are so many advantages to joining group weight loss programs that ultimately outweigh the doubt you might have. Consider these advantages to joining our six-week weight loss program at Ellis Athletic Center and push yourself to give it a try!

Supportive, Judgement-Free Environment

When you picture a gym environment, you might think of in-shape twenty-somethings who have developed fitness routines…and muscles. It can be intimidating. When you join a weight loss program, however, you join a group of individuals who are usually at the same fitness level and have the same goal as you: weight loss.

As such, participants in these groups form incredibly strong and supportive bonds. It’s a team effort, and you’ll start to enjoy working out with other individuals who are serious about their weight loss goals.

Personal Training Sessions

During this six-week program, you get unlimited access to Ellis Athletic Center in Newtown Square and you work with a fitness coach during six small group personal training sessions.

Small group personal training sessions are one of the best ways to exercise. You benefit from the knowledge and attention of a personal trainer, but you also have a small group of individuals to motivate you and take some of the spotlight away.

Nutrition Seminars and Meal Planning

Losing weight and keeping it off in the long-term requires a holistic approach. A fitness bootcamp is no good if you don’t develop the lifestyle and nutrition habits to live a healthier life.

During our weight loss program, you attend six nutrition seminars, engage in meal planning, and start a food journal. As such, you learn and practice sustainable strategies that you can use well after the six weeks are up.

Sign Up Today

An old Chinese proverb reads, “The best time to plant a tree was 20 years ago. The second best time is now.”

It’s time to lay a foundation for better health and weight loss. Sign up for this six-week program for weight loss and personal training in Newtown Square!

Contact Ellis Athletic Center today with any questions!

FAQ: High-Intensity Interval Training (HIIT) Workouts

High-Intensity Interval Training (HIIT) is a prominent trend in fitness training. Even if a fitness class or training program doesn’t explicitly market itself as HIIT, most boot camps and exercise classes incorporate HIIT components. Because it is such a popular workout model, we wanted to answer frequently asked questions about HIIT workouts so that you can learn all the hard-HIITing facts you need to start this type of training.

Question: What exactly is HIIT personal training?

Knowing what the acronym stands for (high-intensity interval training) doesn’t necessarily demystify HIIT any further. In its most basic form, HIIT exercises follow this pattern: workout really hard for a short period of time, between 30 seconds and a few minutes, and then rest. Rinse — or wipe off sweat, in this case — and repeat and you have a full HIIT class. Indeed, “intervals” refers to these periods of exertion and rest.

A sample HIIT exercise for running would be:

  • Warm-up
  • Short sprint for 8 seconds
  • Rest or walk for 12 seconds
  • Repeat for 60 sets
  • Cool down

One of the most attractive parts about HIIT training is that you can incorporate all sorts of different exercises. There is no set sequence that you must follow, so you can keep HIIT classes fresh and geared specifically toward your fitness goals. At Ellis Athletic Club, many of our personal training sessions and group fitness classes follow a HIIT structure.

Question: Why is HIIT better than other forms of exercise?

HIIT isn’t necessarily better than other exercises, as “better” depends on your health goals and fitness ability. However, HIIT certainly comes with a whole list of benefits for your fitness. Adding a dedicated HIIT routine can:

Increase your metabolism: After this type of training, your metabolism can get a boost for up to two days! Your hard work during HIIT means you continue to burn fat hours later. This is referred to as “afterburn” or “excess post-exercise oxygen consumption” (EPOC).
Decrease fat: Afterburn contributes to your body burning a lot of fat. If you have weight loss goals, HIIT is particularly worth considering.
Gain muscle mass: What’s better than losing fat? Gaining muscle in its place! HIIT incorporates strength and bodyweight training, so your body increases its muscle mass while it burns fat.

Question: What makes HIIT good for personal training?

HIIT is such a great all-around workout because it keeps your heart rate elevated through the entire regimen. Even during rest, you are active and working to produce more oxygen.

When it comes to personal training, HIIT is a favorite because it allows you to maximize the time you have in the gym. Even though it involves “rest,” you’ll see as soon as you complete your first HIIT exercise that this isn’t necessarily the right word. Think of it as active rest and recovery; your body working to prepare for the next active interval.

Personal training also tends to incorporate HIIT because it is much easier to do when someone else is keeping track of the time, number of reps, and designs the interval sequence to perfectly suit your level of fitness.

Not all personal training involves HIIT, as you might be focusing more on cardiovascular stamina or proper form, but it is a well-suited for personal training sessions. The next time you are at the gym or sign up for personal training, ask more about HIIT!

Question: Are there any concerns related to HIIT?

As with any form of exercise, you want to make sure you have medical clearance and a safe foundation. According to researchers at the University of British Columbia, HIIT might cause undue stress on participants who do not already exercise. If you fall into this category, consider personal training sessions instead so that you work with a trained expert. In a fitness training session, your coach should assess your fitness, mechanics, and recommend the right exercises for you.

If you want to learn more about HIIT or living an active lifestyle, contact the fitness team at Ellis Athletic Center. We offer a range of small group exercise classes, HIIT workout classes, state-of-the-art facilities, and personal training in Newtown Square. Visit today or learn more about our membership online!

The Time to Work On Your New Year’s Resolution is Now

There are only 65 days left in the year! With the holiday season officially upon us, those 60+ days are going to go fast. Before you know it, you’ll be ringing in the new year and trying to decide what this year’s resolution is going to be. If you are like most Americans, you’ll be making a fitness-related resolution this year, and it’s probably not the first time you’ve done it. Most people who make a fitness resolution have made them many, many times in the past, too.

If that sounds like you, then it’s time to do things differently this year. Instead of waiting for the new year to begin, it’s time to start working on your resolutions now. Because our gym has child care, personal trainers, and all the classes and equipment you could need, Ellis Athletic Center is the perfect place to get it done.

Why You Should Start Working on Your Resolution Now

Avoid the post-New Year’s gym crunch.

If you’ve ever joined a gym after the New Year, then you know what we’re talking about. A lot of gyms are packed with people who have made it their resolution to achieve a fitness goal. By February, they start to disappear. But why bother with the packed gyms when you could start working out now and start to see the results well before the new year arrives? That way, you avoid disappearing from the gym in February, too, because you’ll be motivated by the progress you’ve already made.

You’ll skip the holiday weight gain.

We all know how easy it is to gain weight over the holidays. If you start your new fitness routine now, though, you can avoid the weight gain and even get a jump on knocking off some of those excess pounds you are already carrying. Our personal trainers can work with you to ensure you are able to enjoy the holidays and avoid depriving yourself of those tasty holiday treats while still staying healthy and fit.

You’ll enter 2018 feeling good about yourself.

How do you usually feel on January 1st? A lot of people look in the mirror and aren’t happy with what they see. They’ve put on weight over the holidays. They haven’t been exercising. And now they are starting another year feeling down about themselves and not feeling or looking their best. Is that how you want to start 2018? Or would you rather start it feeling like a champion?

You could actually achieve your fitness goals.

If you’ve been making New Year’s Resolutions year after year about your fitness and you aren’t achieving your goals, then it’s time for something to change. It’s time to try something different. Starting now and working with a personal trainer can help you stay focused and motivated, instead of hitting the gym hard in January and avoiding it like the plague by March. Working with a personal trainer and starting today could be what you need to do to finally hit those goals.

We have a team to help you do it.

Our personal trainers are ready to get to work. If you want to start achieving your fitness goals now and not two months from now, we’re ready to get started, too. Talk to our team about becoming a member of Ellis Athletic Center today. And if you are already a member, ask how you can get a free one-hour personal training session!