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Olympia Gym & Fitness Center
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21 followers
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July 21st Zumba Master Class
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Only 16 more weeks until summer. What are you doing to get prepared? We can help - Stop in Today!
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There are seven days in a week and one day isn't one of them. Get to the gym!
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One method for increasing the likelihood of achieving your goal is to make your workout schedule less flexible. Start by setting a livable schedule to exercise regularly (minimum 3 times per week). When requests for your time pop up that also interfere with your exercise schedule politely say, “I have a workout commitment at that time”. Over the long run you are far more likely to get other things accomplished if you take care of yourself physically.
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Move to Improve! Exercise has tons of benefits and it doesn't take months to see results. Heck, even 5 minutes of moderate exercise can enhance your mood. We suggest taking a modest approach to beginning an exercise program. You could start by walking on our treadmills and progress moderately until your ready to increase the speed to a brisk walk or even ramp up the elevation for an uphill climb. Your body will adapt quickly and when you're ready to progress you'll feel it. You may even want to do one set of light strength training exercises (one for each muscle group) and soon that will lead to multiple sets and then varying strength training exercises for each muscle groups. Need help? That's what we're here for! If you haven't started an exercise program in 2018 and you're ready to make a change - we invite you to stop in today for a workout or a tour. We'll answer all your questions - No Obligation!
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During this winter, remember to hydrate. Keep water, warm tea, soups, smoothies, fruit available. It's easy to forget to drink water, especially when we feel cold. Dehydration takes place during the cold days as well as hot days. To avoid dry skin, chapped lips, constipation, which are just a few side affects.....make sure to keep hydrated.
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Seated Cable Row: Start in a seated position with your legs extended (slight bend in the knees) and your feet planted on the foot rests. Bend forward with your arms extended and grasp the bar raising the weight off the weight stack until you’re in the upright seated position. Now to begin the exercise engage your core muscles and pull the elbows backward while contracting your upper back and rear shoulder muscles until your upper arms are inline with your torso. Exhale as you pull the weight back. Now begin to slowly return your arms to the extended position while staying seated upright. Inhale as you return to the arms extended position. Repeat for several repetitions to complete one full set. Once all repetitions are complete bend the torso forward and gently return the weight to the weight stack. If you need assistance with this or any other exercise please speak with on of our certified personal trainers.
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Want to live a Healthy life? Start your day with a light breakfast, eat 3 meals a day, drink at least 64oz of water a day, eat 3 cups of vegetables a day, eat at least 1 cup of fruit a day, exercise at least 45 mins 5 days a week, limit sugary treats to 1 a week, no need to eat after 9pm!
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If you are a person that tends to follow juice cleanse, make sure when you add in solid foods, you start slow. Keep your meals to 75% fruits and veggies. Slowly add in the starch and lastly the protein. Try to keep your proteins from plants, like beans, legumes, nuts, nut butters.
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Instead of using ketchup, mayo or sour cream...use, salsa, hummus, hot sauce, mustard, plain Greek yogurt.
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