Bob's Gym Blog

Tasty Treats: Blueberry Bran Muffins

Ingredients

1 cup high-fiber bran cereal

1 cup wheat bran

1¹/₂ cup fat-free vanilla yogurt

¹/₂ cup flaxseeds

2 cups whole wheat flour

¹/₂ cup maple sugar flakes

6 packages stevia

1 Tbsp baking powder

2 tsp baking soda

¹/4 tsp sea salt

¹/₂ cup low-fat milk

¹/₂ cup olive oil

2 egg whites

2 Tbsp vanilla extract

2 cups blueberries

Cooking spray

Coffee (or Spike) can kill the pain of exercise

So caffeine isn't just good for energy. According to research coming out of the University of Illinois indicates that it can actually reduce the amount of pain associated with athletic exertion. It actually helps block adenosine which creates a sense of pain. 

Robert Mohl, University of Illinois kinesiology and community health professor, believes that caffeine can make a big difference in workouts. "One of the things that may be a practical application, is if you go to the gym and you exercise and it hurts, you may be prone to stop doing that because pain is an aversive stimulus that tells you to withdraw," Motl said. "So if we could give people a little caffeine and reduce the amount of pain they're experiencing, maybe that would help them stick with that exercise."

For more information on this research, read the whole article here.

Don't be a Diva!

MSNBC has a great article on gym etiquette. Here are a few ideas from their article that if everyone practiced, Bob's Gym would be even better (what's better than Platinum Award Winner?):

• Wipe up your sweat. Get a good work. Push yourself and work up a good sweat. Just wipe up after yourself with the sanitizer and towels that are conveniently placed around the gym.
• Don't ogle. We are a gym, not a match-making site. If you are looking for love, check out eHarmony.com.   
• Smell nice or at least don't stink. Wash your workout clothing on a regular basis.  

  For more tips and amazingly funny stories, read the whole article  here. 

Spring Group Power Launch

Group Power: Your Hour of Power launches the latest Spring classes this week. These are the following launch dates for each of the Bob's Gym clubs:

West: Monday, April 13th at 9:00 AM & 6:30 PM

North: Tuesday, April 14th at 5:30 PM

Newburgh: Tuesday, April 14th at 6:30 PM

East: Wednesday, April 15th at 5:30 PM

Don't miss out. Come Wednesday and check out the new East location and take the new Group Power class.

Obesity continues to grow

Waistlines are expanding at such an alarming rate across the globe that, if trends hold, almost 58 percent of the world's population could be overweight or obese by 2030, according to researchers at the Tulane School of Public Health and Tropical Medicine.

Epidemiologic studies by Dr. Jiang He, the Joseph S. Copes Chair and Professor of Epidemiology and Medicine at Tulane, indicate that obesity and being overweight are two of the most important risk factors for diabetes, cardiovascular disease, cancer and premature death.

Trainer Tip: Five (more) ways to lose the gut

Looking to tighten up those stomach muscles before swimsuit season gets here. Here are five more tips from Personal Trainer Ashley Brand on how to lose some of those unsightly pounds in a hurry:

For the first five tips, check here.

6. Hit the weights. You don't have to turn into the Incredible Hulk or Governor Schwarzenegger. Start as small as 10 minutes a day, three days a week. Harvard research even recommends it. (Click here for more of Harvard's research on abdominal fat.)

7. Eat your big meal after you work out. It takes energy (calories) to digest food. Research indicates that it takes more calories to digest food after weight-training.

Trainer Tip: Five Ways to Lose the Gut

How do you make the transition from "abs of flab" to being a man of steel? How do you get your stomach to be more six-pack and less pony keg? Personal Trainer Ashley Brand offers the following tips:

1. Eat more protein. It takes more energy to digest proteins than it does carbs. Therefore, you burn more calories by choosing protein over carbs.

2. Embrace yardwork (and other chores). Any physical activity --- even something as mundane as dusting or mowing the lawn -- is better than no physical activity. So get outside and push the lawn mower.

Did You Know?

"Inactive overweight older adults who are in an exercise program for four months expended more fat and lost less lean muscle than those who relied only on diet to lose weight." -- Journal of Applied Physiology, September 2008.

Want to have those results yourself? Why not talk to one of our personal trainers? Or find a group exercise class that works for you. Get involved. and help yourself experience the results you've always wanted.

Another Life-Changing Success Story

"Less than one year ago I began training with Jeff Mayo.  In that year I have gone from a size 14 to a size 6.  I have been continually amazed to see my body changing before my eyes and received many compliments about the change.  I truly believe my success is directly connected to my trainer, Jeff.  He continually pushes and encourages me to make that extra effort that I know I would not do on my own.  I have always felt challenged but never pushed beyond my capabilities.  This comfort level has encouraged me to train two times each week.  Although the cost is a consideration, I know the money would be spent one way or the other. I choose training over medication!" -- Sherri

Notes from the Director of Fitness

Just a few notes of interest to tell you about....

Tomorrow Saturday February 28th beginning at 8 am is our 3rd Annual Bob's Gym Indoor Triathlon.  Our Aquatic Centers at North and Newburgh will be closed for this event.

Look at the New East-side Group Exercise Schedule.  It will change again after the first week in March due to increase studio availability.

We also have made a few schedule changes on the North and Newburgh Group X Schedule.

For more information go to www.bobsgym.com or call 812-402-2627