7 Desk Job Woes. Un-Desk Yourself!

October 11th, 2018


7 Desk Job Woes


Many of us have health issues that we attribute to bad genes, poor diet, or possibly even the environment. Now that we have a better understanding the effect of excessive sitting, it’s probably safe to say that our daily habits can also play a large role in our health problems. Here are some of the issues you may experience as a direct side effect of sitting too much:

Weight Gain

It’s no secret that an inactive lifestyle can lead to increased weight gain. Too much sitting has been shown to have a negative impact on the body’s ability to burn fat. This leads to increased fat stores and encourages the use of carbohydrates (instead of fat) for fuel, then the body will continue to gain fat even while consuming a low-calorie diet.

Poor Blood Circulation

Another often ignored issue with prolonged sitting is poor circulation. Prolonged sitting can slow down your circulation and cause blood to pool in the legs and feet, which can lead to varicose veins, swollen ankles, or even dangerous blood clots.

Heart Disease

When our body burns less fat and blood circulation is poor, there’s an increased chance of fatty acids blocking the arteries in the heart. This can lead to elevated cholesterol levels, high blood pressure, and heart disease. In fact, a study has shown that men who spend more than 10 hours a week riding a car or over 23 hours a week watching television had 82% and 64% greater risk of suffering from heart disease compared to those who spent significantly less time on both activities.

Weakened Muscles

Sitting all day loosens and weakens the muscles in the body. Without strong legs, our lower body becomes unable to hold us up when sitting down or keep us stable when walking and jumping, putting us at risk of injury. As they say, if you don’t use it, you lose it.


According to a 2017 study that examined the link between diabetes and total sitting time, there is a higher risk of diabetes sedentary people. This is because decreased muscle mass and strength can result in lowered insulin sensitivity. The lower the body’s sensitivity to insulin, the higher the incidence of diabetes.

Posture Problems

Aside from making our muscles more weak, prolonged sitting and slouching causes a variety of problems for your neck, shoulders, back, and hips. Your neck and shoulders curve and stiffen, your spine loses its flexibility as it absorbs pressure, and your pelvis rotates the wrong way, especially if you don’t use an ergonomic chair or already have bad posture to begin with.

Chronic Body Pain

The longer you sit and maintain bad posture, the more likely you are to experience chronic pain in areas such as your neck, shoulders, back, hips, and legs. Back pain is a major health problem in the U.S. and is considered one of the most common job-related disabilities. In fact, according to a National Health Statistics Report by the Center for Disease Control, over 50% of American adults (125 million) have some type of pain in the lower back, sciatica, neck, joints, as well as other related conditions—while 20.3% reported having lower back pain.

If you have been experiencing any of these issues Granite Falls has a great program coming up. Check out our “Un-desk Yourself” class taught by Howie Patterson, CPT coming November 1st. Be sure to register and get your free foam roller before all the spots are taken.

Get Your Spin On!!!

October 3rd, 2018


If you are looking to try a new workout that will not only boost your endurance but will also shred hundreds of calories, maybe you should look into taking one of our popular indoor cycle classes. Cycle is challenging, fast-paced, and a fun Granite Falls fave.


How Does Cycle Class Work?

In a cycle class, you pedal along on a stationary bike as the instructor guides you through a visualization of an outdoor workout. The pace and speed will vary throughout the workout, sometimes requiring break-neck speed, and other times pedaling happens from a slow, standing or “out of the saddle” position. If you’ve never been to a cycle class, don’t be intimidated, everyone has been a beginner at one point or another. But here are a few tips for you to make your first class more comfortable.


First Of All, Nobody’s Judging You.

It can always be intimidating to go to any new workout class. What if I don’t know the lingo? What if I don’t know how to use the equipment? Am I wearing the right outfit? Am I really expected to keep up? Don’t get worked up about it, cycle class is fun and everyone is supportive. Plus, it’s dark inside the room and everyone’s focused on their own ride.


Go Ahead, Ask questions. 

If this is your first, second or even third time in the cycle class, don’t be afraid to ask the instructor questions. Instructors can help you figure out the best seated position for you on your bike, including how far your knees should extend during a cycle rotation and even how to adjust the handlebars for workout comfort. Our instructors want you to have fun and have a great workout, so take advantage of their expertise.


You’re In Complete Control.

For the first few classes, it may be hard to keep pace—that’s normal, and still happens when you’re a regular. Just so you know, if you’re struggling, it’s absolutely fine to bring your hand down to the resistance knob when your instructor tells you to and…not actually turn it up all the way… the instructor won’t know. Besides, you’ll eventually get stronger and crave the challenge.


Snack Smartly Before Class.

Showing up to class after a heavy meal will obviously make you feel sluggish and gross. But did you know that riding on an empty stomach means you’ll run out of steam too fast?



Spinning makes you sweat. A lot. So hydrate with at least 16 oz. of water at least an hour before you start a class. And then bring a water bottle with you! Also be sure to remember lots of water when you’re done as well.


Bring a towel. 

If all goes well and you’re in the zone, all that sweat will probably be dripping down your face and over the handlebars of your bike. A towel can help remedy that during lulls in intensity.


You WILL Burn Calories.

Spinning gets a lot of street cred as one of the best calorie-blasting exercises, and not without good reason. Depending on factors such as weight and the intensity of your workout, a single one-hour class can help you scorch about 400 to 600 calories.


Don’t Forget To Stretch After

Your hip flexors may feel a wee bit cranky when you disembark your bike. You could feel your calves whimpering for a reprieve. Or your shoulders, despite your best efforts to keep ’em calm, are a bit peaked. So do them all a favor and give ’em a good stretch after class. Your body will thank you.


We really hope you try a cycle class here at Granite Falls. Be sure to download the class schedule and, because Cycle Classes are so popular, you’ll need to reserve a seat in whatever class you choose. You can do that online or get help at the front desk or Fitness Office.


Meet Miss Cheryl

September 26th, 2018


Meet Miss Cheryl our experienced Gym & Swim instructor. Miss Cheryl, is a preschool teacher at Wake Forest Presbyterian Preschool and has been an Early Childhood Educator for over 20 years.

She has been working at Granite Falls for the last three year as a certified fitness and swim instructor. She teaches private swim lessons to beginning swimmers, leads group fitness classes for teens and younger children, and also instructs water aerobics classes for adults.

If your tracked out, in preschool or homeschooled take advantage of this great program that offers a variety of fitness activities including games, group exercises, swimming and more! The next session starts October 2nd. Signup HERE.

Explore the Benefits of Personal Training

September 26th, 2018


Benefits of Hiring a Personal Trainer

If you’re trying to decide whether to hire a personal trainer, here are a few key benefits to keep in mind:

Making Each Session Count

Who among us hasn’t started an hour-long workout only to call it quits after 25 minutes when the energy runs out? Motivation is one of the most important elements of a fitness regimen, and it’s also the hardest one to come by. Fortunately, that’s a personal trainer’s forte.

Knowing When to Push and When to Back Off

The old adage “no pain, no gain” has misled many aspiring fitness junkies. It’s true that you need to push past your comfort zone, but if you go too far, you can injure yourself enough completely derail your efforts.

The challenge is knowing where that line is and knowing the difference between good pain and bad pain. A personal trainer has the distinct expertise to help you make maximum progress without hurting yourself.

Targeting Specific Goals

Everyone starts their fitness journey with specific goals in mind. Maybe you want to lose weight, or to improve your performance in recreational sports, or to tone a specific weak area.

Your personal trainer will know exactly what types of exercises to have you do in order to target specific muscles or achieve distinct goals.

Keeping You Consistent

It’s easy to get home from a long day at work and say, “I just don’t have the time for a workout tonight, I’ll skip it.” It’s particularly easy if you’re the only one who will know.

A personal trainer isn’t just a coach but an accountability buddy as well. If you have a training appointment at 6 pm every Tuesday and Thursday, you’re much less likely to cancel it so you don’t inconvenience your trainer.

Teaching You Safe and Effective Form

The next time you’re at the gym, start doing one of your typical exercises but adjust it slightly by placing your feet at a different angle or shifting your weight slightly. It’s incredible what a difference this can make.

Maintaining proper form in each exercise is crucial for both your results and your safety. An experienced personal trainer knows all the tips and tricks to make the most of your workouts.

Making Workouts More Enjoyable

One of the most important weight loss tips is to find a way to enjoy your workout. This is true no matter what your long-term fitness goals are.

Having great company is among the best ways to make your workout more fun. If you hire a personal trainer you get along with well, it’ll make each session more enjoyable, and time flies when you’re having fun.

While it might be setting you up for problems to hire an existing friend as your trainer, it’s great to become close enough to your personal trainer that you actually look forward to each session.

Keeping You from Burning Out

There’s a common story behind a large number of unsuccessful fitness journeys. You’re motivated and ready to kick some butt and take some names, so you start off strong. But you start too strong focus all your time and effort into this one goal. After the first week, you’ve completely exhausted (or even injured) yourself so you throw in the towel, never to pick it up again.

A personal trainer can guide you along your journey, making sure that you make progress without burning out. It’s a lifestyle change, not a short-term bootcamp, and a trainer knows how to achieve this.

Access to More Tools and Equipment

We’ve all seen a great workout we’ve wanted to try but then discovered that it required several tools we didn’t have access to. One of the hidden perks of hiring a personal trainer is that they often have access to a wider arsenal of fitness equipment to bring to your sessions.

Nutritional Guidance

Any health or fitness journey require both a healthy diet and a regular exercise regimen. Few people know that personal trainers are also knowledgeable about nutrition. He or she can help you design meal plans to complement your specific goals and your workout needs.

Motivation to Keep Your Diet on Track

On top of teaching you how to eat right, a personal trainer inadvertently helps you stay on track with your diet as well.

Going off your diet will diminish the results you’ll get from your workout sessions. When you’re putting your hard-earned money into each session by hiring a personal trainer, you’re more likely to take it seriously and avoid backtracking on your results.

The Next Step to Hiring a Personal Trainer

Clearly there’s no shortage of advantages to hiring a personal trainer. If you’re ready to make the move into working with a trainer, Granite Falls has a team of very qualified personal trainers. Contact Fitness Director Jeremy Buchholz for recommendations on who may be a good fit for your fitness goals. You can email Jeremy at jeremy@granitefallsclub.com, or stop by the Fitness Office and introduce yourself.



Hurricane Florence Drop Off Center

September 20th, 2018

We are an official drop off center for hurricane Florence relief efforts. Please help with food, water, hygiene products, first-aid, socks, etc. We will have a drop box for items in the lobby, or just leave them at the front desk!