What’s HIIT?

February 27th, 2018

Guest Blog by Granite Falls Personal Trainer, Sarah Roskilly

High intensity interval training (HIIT) is alternating periods of short intense anaerobic exercise with less intense recovery periods. These days HIIT is a buzz word in the exercise world- but why?

HIIT burns more calories during and after a workout than continuous aerobic training. The bursts of increased intensity simply increase the caloric expenditure thus more calories are burned. HIIT burns more calories for about two hours after exercising, adding to greater caloric fire. Exercise post oxygen consumption (EPOC) is the body’s natural ability to return to homeostasis after exercise. With HIIT the total calories burned is greater in EPOC after HIIT than EPOC after continuous exercise.

Studies claim people reported more enjoyment of HIIT over continuous vigorous-intensity exercise or continuous moderate-intensity exercise.

It can boost your endurance and overall health, seen through measures like improved blood pressure and higher counts of mitochondria which help fuel your body and brain.

Another study compared two groups of people with Type 2 diabetes. One group walked continuously for 1 hour five times per week for 4 months and the other group interval walked for the same duration and frequency for 4 months. VO2 max (maximum or optimum rate at which the heart, lungs and muscles can effectively use oxygen during exercise, used as a way of measuring a person’s individual aerobic capacity) increased in the interval-walking group, there was no change in the continuous-walking group. Body mass and fat mass also decreased more in the interval-walking group. This group also showed better glycemic control.

HIIT intervals are more efficient and time exercising can be reduced by half.

All forms of cardio can be switched to HIIT.

HIIT increases the flexibility and elasticity of arteries and veins better than continuous exercise because of the increased pressure demand of HIIT the vessels get a workout too.

Come see how HIIT is incorporated into some of our members-only classes like Bootcamp, Cycle and Crossover Fitness.

Be the Biggest Chooser!

January 2nd, 2018

Guest Blog by Granite Falls Personal Trainer, Josh Goguen

Good news, everyone! The Biggest Chooser Challenge is back for 2018 and better than ever. This year, we have more teams, more trainers and more time slots available to fit your schedule. We all have different reasons for putting fitness goals at the top of our 2018 to-do list, so why not give yourself an edge?

Maybe you have a reunion in the spring. You want to look your best because Debbie’s going to be there (not you, Debbie- the other Debbie). She thought she was all that back in high school but you’ll show her who’s still got it.

Perhaps you have a particular bathing suit you’ve been eyeing for the summer and those selfies will be so satisfying knowing Debbie is totally going to be Facebook stalking you after the reunion.
You might even be one of those people that isn’t concerned with appearance as much as just wanting to live a healthier lifestyle, unlike Debbie. She’s so shallow.

Whatever your reasons are, The Biggest Chooser Challenge is here to help.

So, what exactly is The Biggest Chooser Challenge? It is a 12 week, team-based weight loss challenge to kick start your progress and set you up for success. Teams are based on workout and weigh-in availability with results being assessed on the percentage of total weight lost for the team. Something different this year from previous years, teams will be smaller allowing for a better trainer to client ratio than ever before.

When you join a Biggest Chooser team, you have access to a trainer, a small group fitness class once a week and measurement tracking, but that’s not all. This friendly competition between our trainers and their teams will give you the intangibles that can make a huge difference. Being on a team will help increase motivation, build camaraderie, and create accountability.

But, the most important factor is FUN and this is going to be fun.

2018 is your year, not Debbie’s. So why not give yourself every advantage possible? There are still Biggest Chooser Challenge spots open, so it’s not too late (yet) to jump on board and set yourself up for success.

Happy Hour

December 12th, 2017

“Does wine actually have sugar?!” is a favorite question I get from clients. During this time of year when there are more celebrations and after work happy hours, it’s easier to hibernate on the couch and sip wine because of the early onset of darkness. And yes, alcohol can absolutely interfere with any weight loss efforts. And during this season especially, it can add up quickly and promote an increase in body fat. Pick your indulgences wisely and on those occasions, give yourself a limit. If you want to linger with a drink in hand, opt-in for sparkling soda water with lime. And go for calorie-free mixers. At the end of the day, all alcohol counts, so sip slowly and consume water in-between drinks.

You are not alone. The average American gains 5-10 pounds over the Holiday season. If this includes you, never fear, the Personal Training team at GFSAC is here to help. Please join a team in the Biggest Chooser 2018 Competition. You will be motivated to shed those extra pounds packed on over the Holidays & held accountable on your path to a healthier, new you!!! Working in a group not for you?…We have 10 trainers on staff that are ready to push you with one on one sessions.

Psst… our GFSAC Training Gift certificates make awesome stocking stuffers. 😉 Stop by the Front Desk to purchase one.

The Annex

November 7th, 2017

Introducing the ANNEX: Small Group Training Studio at GFSAC

Located in the Lazy River Cabana, our new studio is creating a buzz. This new space will house our small group training programs: Boxing, Functional Movement, Max Strength, Outdoor Bootcamp, Mako’s Dry Land coaching, the Biggest Chooser groups, Personal Training, Run Club stretch & much more!!!

Small Group Training offers the best of two worlds—social dimensions of Group Fitness with the accountability and attention of Personal Training. Typical sessions meet for five weeks with a coach/personal trainer and a small group of peers.

Sign up for a scheduled session or bring your own group for a custom training program.

What Would You Do for a Snickers Bar?

October 24th, 2017

Halloween unofficially marks the beginning of the holiday feasting season. And for anyone trying to watch his or her weight, the scariest part of Halloween is not ghosts and goblins but the ever-abundant Halloween candy. Sugar and mostly empty calories is what you get in candy, and the truth is that most of us don’t exercise enough to warrant those extra calories.

“Don’t get sucked into the ‘see food diet’ mentality that makes you want to eat the candy simply because you see it and not because you are hungry,” says Brian Wansink, PhD, a Cornell researcher and author of Mindless Eating: Why We Eat More Than We Think. “We eat more of visible foods because it causes us to think about it more, and every time you see the candy bowl you have to decide whether … you want a piece of candy or not.

Those cute little fun-size candy bars seem harmless — and they are, if you can limit your consumption. But that’s easier said than done. See the chart below for exercise amounts that can help work off the extra calories if you have consumed…. YOU ate it!!! NOW negate it.