Engaging in regular physical activity has been shown to have a positive impact on mental health. Exercise can help reduce symptoms of depression and anxiety, improve mood, and enhance overall cognitive function. Here are some workouts and activities that can contribute to better mental health:

1. Aerobic Exercises:

• Walking: A simple and effective way to boost your mood. Aim for a brisk walk for at least 30 minutes a day.
• Running: Helps release endorphins, which are natural stress relievers.
• Cycling: Both indoor and outdoor cycling can be great for mental well-being.

2. Yoga:

• Yoga: Combines physical postures, breathing exercises, and meditation. It’s excellent for reducing stress and increasing mindfulness.

3. Mindfulness-Based Exercises:

• Meditation: Regular meditation can reduce symptoms of anxiety and depression and improve attention and concentration.

4. Strength Training:

• Weightlifting: Building physical strength can translate into improved mental resilience.
• Bodyweight Exercises: Push-ups, squats, and lunges provide both physical and mental benefits.

5. Dance:

• Dance Workouts: Dancing is a fun way to stay active and improve your mood. Many dance workouts are available online, ranging from salsa to hip-hop.

6. Outdoor Activities:

• Hiking: Being in nature and engaging in physical activity can do wonders for mental well-being.
• Gardening: The combination of physical activity, creativity, and being outdoors is great for mental health.

7. Group Classes:

• Group Fitness Classes: Joining a group class can provide social interaction along with physical activity, combating feelings of isolation.

8. Sports:

• Team Sports: If you enjoy sports, consider joining a local team. The camaraderie and physical activity can boost your mood.
• Swimming: Swimming is a full-body workout that’s easy on the joints and is known for its calming effect.

9. Breathing Exercises:

• Breathwork: Practicing deep breathing exercises can instantly reduce stress and promote relaxation.

10. Consistency and Variety:

• Consistency: Whatever exercise you choose, consistency is key. Aim for at least 150 minutes of moderate-intensity exercise per week.
• Variety: Keep things interesting by varying your workouts. Trying new activities can prevent boredom and keep you motivated.

Remember, it’s essential to choose activities that you enjoy. If you find joy in what you’re doing, you’re more likely to stick with it, leading to better mental and physical health. Here at Star Fitness, we can help you get on the road to mental and physical health.

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Genetics can play a significant role in weight loss and overall body composition. While weight management is influenced by various factors, including diet, physical activity, and environmental factors, genetics can contribute in the following ways:

1. Metabolism: Genetic variations can impact your basal metabolic rate (BMR), which is the number of calories your body burns at rest. Some people may have a naturally faster metabolism, allowing them to burn calories more efficiently, while others may have a slower metabolism and find it easier to gain weight.
2. Fat storage and distribution: Genetics can influence where your body tends to store fat. Some individuals may have a genetic predisposition to store fat in certain areas, such as the abdomen, hips, or thighs. This can affect the ease with which they lose fat from these areas.
3. Appetite and hunger regulation: Genetic factors can also affect your appetite and how your body regulates hunger hormones. Some people may have genes that make them more prone to overeating or experiencing intense cravings, making it harder for them to control their food intake.
4. Response to different diets: Genetics can influence how your body responds to different dietary approaches. For example, some people may respond better to low-carb diets, while others may do better on low-fat diets. Understanding your genetic profile can help tailor your diet for better results.
5. Physical activity response: Genetic variations can impact your athletic performance and how your body responds to exercise. Some people may have genes that make them more inclined to build muscle or have a higher endurance capacity, which can affect their ability to lose weight through physical activity. Here are Star Fitness we have personal trainers who can assist you.  Check with our front desk today.
6. Risk of obesity-related conditions: Genetics can also increase your risk of developing obesity-related health conditions, such as type 2 diabetes, heart disease, and high blood pressure. If you have a family history of these conditions, it may be an indicator of your genetic susceptibility.

It’s important to note that genetics is just one piece of the puzzle when it comes to weight loss. While you may have a genetic predisposition that influences your weight, lifestyle factors like diet and physical activity still play a critical role. Healthy eating habits and regular exercise can help you manage your weight and mitigate the impact of genetic factors.

If you’re interested in understanding how your genetics might affect your weight loss journey, you can learn more here or you can consider genetic testing or consulting with a healthcare professional or registered dietitian who specializes in personalized nutrition and can provide guidance based on your genetic profile.

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Documenting your fitness journey can offer numerous benefits beyond just tracking your progress. Here are five compelling reasons why documenting your fitness journey is a valuable practice:

1. Track Progress and Celebrate Achievements: Documenting your fitness journey allows you to visually and quantitatively track your progress over time. By regularly recording metrics like weight, measurements, body fat percentage, and fitness achievements, you can see how far you’ve come. This tangible evidence of your improvements can be incredibly motivating and help you stay committed to your goals. Here at Star Fitness, we offer many options to help monitor your progress and keep you on track. Such as our INBODY 570. Make sure you check it out. 
2. Stay Accountable: Sharing your fitness journey through documentation can hold you accountable for your goals. When you know that others are following your progress, whether it’s through social media, a blog, or a fitness app, you’re more likely to stick to your routines and make healthier choices. The sense of accountability can help you resist temptations and stay on track.
3. Identify Patterns and Learn: Documenting your fitness journeyallows you to identify patterns in your behavior, diet, and exercise routines. By reviewing your documentation, you can pinpoint factors that contribute to success or setbacks. This self-awareness enables you to make informed decisions and adapt your approach as needed. You can learn from both your positive and negative experiences to refine your strategy over time.
4. Inspire Others: Sharing your fitness journey can inspire and motivate others who might be on a similar path. Your progress, struggles, and triumphs can resonate with others who are working towards their own health and fitness goals. Your documentation could serve as a source of encouragement, showing that transformation is possible with dedication and perseverance.
5. Boost Mental and Emotional Well-being: Documenting your fitness journey isn’t just about physical changes; it can also positively impact your mental and emotional well-being. Reflecting on your achievements, setbacks, and the journey as a whole can foster a sense of accomplishment and boost your self-confidence. Additionally, the act of documenting your thoughts and feelings throughout the process can provide an outlet for stress, anxiety, and other emotions you might experience on your fitness journey. The Mayo Clinic offers a great article concerning mental health and exercise.  

How you document your journey is up to you. You can use written journals, photos, videos, social media posts, or fitness apps. Choose a method that resonates with you and that you’ll consistently use. Over time, your documentation can become a powerful tool for reflection, learning, and motivation on your fitness journey.

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It’s a beautiful day, do you choose to exercise outdoors or at the gym? Although the outdoor choice may be tempting, working out indoors can actually offer several benefits. Check out the top 8 benefits listed below.

1. Temperature control: Working out indoors allows you to control the temperature and create a comfortable environment. You can adjust the air conditioning or use fans to keep yourself cool, which can be particularly important during hot summer days.

2. Protection from extreme weather: Summer often brings high temperatures, humidity, and intense sunlight, which can make outdoor workouts uncomfortable and potentially dangerous. Exercising indoors protects you from heat-related illnesses like heat stroke and dehydration.

3. Reduced sun exposure: While sunlight is essential for vitamin D synthesis, excessive exposure during intense summer hours can lead to sunburns, skin damage, and an increased risk of skin cancer. Exercising indoors allows you to avoid prolonged exposure to harmful UV rays.

4. Allergy management: For individuals prone to seasonal allergies, exercising indoors can be a relief. Indoor spaces typically have filtered air that reduces the presence of allergens like pollen, dust, and mold, making workouts more comfortable and less likely to trigger allergy symptoms.

5. Convenience and flexibility: Indoor exercise facilities, like Star Fitness, offers a wide range of equipment and amenities. You can easily access treadmills, stationary bikes, weights, and other equipment, enabling you to have a diverse and well-rounded workout routine.

6. Privacy and focus: Indoor workouts provide a level of privacy that outdoor exercises may not offer. This can be particularly beneficial if you prefer to exercise without distractions or feel more self-conscious in public settings. Indoor environments allow you to focus solely on your workout goals.

7. Access to structured classes and programs: Here at Star Fitness we offer structured classes and programs led by professional trainers. These can include activities like indoor cycling, yoga, dance, strength training, or HIIT (High-Intensity Interval Training). Participating in these classes can help you stay motivated, learn new techniques, and challenge yourself.

8. Safety and reduced injury risk: Exercising indoors minimizes the risk of accidents or injuries associated with outdoor activities, such as uneven terrain, traffic, or unpredictable weather conditions. Indoor environments often provide cushioned floors, proper lighting, and well-maintained equipment, ensuring a safer exercise experience.

While outdoor workouts have their own advantages, exercising indoors during the summer can be a practical and enjoyable alternative that allows you to maintain a consistent fitness routine while mitigating the challenges associated with extreme weather.

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Just as you wouldn’t put low-quality gasoline in a luxury car, you need to make sure the fuel (aka food) you’re putting in your body can help it perform at optimal levels. What you eat before and after your workouts can be the difference between reaching your goals and falling up short.

Pre-workout:

There are certain foods you should eat before working out that will assist in your body being more prepared for the task. These foods are known for being the perfect balance of fats, carbs, and protein.  They can fuel your body, stave off hunger, fight fatigue, and even aid recovery. 

Carbs and Protein: The ideal combo would be carbs that break down quickly and are used as fuel during your workout while eating protein which is stored a little longer and is used to prevent muscle damage, so it really is a perfect pairing.

If you are a bodybuilder, you’re trying to stay lean and build plenty of muscle. Eating a small meal about an hour before your workout is ideal. Your small meal should be made up of equal parts lean protein and carbs. But for overall energy make sure you’re providing your body with complex carbohydrates that will help fuel your workout.

Here are a few pre-workout suggestions

• Fruit smoothies.
• Yogurt parfaits with granola and fruit.
• Bananas.
• Oats.
• Whole grain bread with a couple of slices of lean meat.
• Chicken with rice and vegetables.
• Apples with peanut butter and raisins.
• Greek yogurt.

Pre-workout:

On the other hand,  a post-workout snack is just as important. Skipping a snack can increase your level of fatigue and inhibit your body’s repair and recovery processes. It can also decrease your performance the next time you exercise. Here is what you need and why.

High-quality protein should be consumed afterward to build and repair muscle tissue that was broken down while working out. You should shoot for 10 to 20 grams of protein. 

High-antioxidant food is needed to protect your cells from exercise-induced damage.

Here are a few pre-workout suggestions

• Oats, Greek yogurt, fruit.
• Eggs, spinach, and potatoes.
• Meat, rice, vegetables.
• Smoothie with berries, avocado or nut butter, and protein powder.
• Greek yogurt, fruit, and grain-free granola.
• A protein shake made with two bananas, whey protein powder, and whole milk.

However, not all workouts require the same post work out refuel:

Exercisers who train two to three times a week for 30 to 45 minutes can easily recover by having their usual balanced meal that contains carbs, and protein.  

Those who spend 60 to 70 minutes working out at a higher intensity might benefit from a 200-calorie snack consisting of carbs and protein before their main meal.

Regardless of your workout routines, a pre and post-workout meal will contribute you a healthier happy you.  Have questions about your routine or workout?  We have answers! Stop by our front desk and we will be glad to let you speak with a trainer who can help.

Read more about Post work out meals and tips at Forbes Health

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Muscle soreness is extremely common for fitness enthusiasts. It can even prohibit fitness beginners from continuing with their goals. 

According to Lauren Murray, health fitness coordinator and personal trainer at Houston Methodist. “If your goal is to challenge your muscles — which it should be regardless of your age or gender — muscle soreness can’t be prevented. But the good news is that there are ways to lessen the severity of the soreness you experience.”

Let’s look at 5 of those ways to help lessen the soreness. 

Continue Moving:

This is probably not what you want to hear, but if it is just sore muscles and not an injury the best thing to do is continue to move and push through the pain. You may want to hold back and not push yourself to your full potential but get back to the gym and move.

Pain Relievers

Sometimes anti-inflammatory medications may help with the discomfort. It will not treat the sore muscles but may help you feel better as the muscles recover.  But take note these types of medications can cause stomach upset. So read the directions ad only take as directed.

Heat Therapy

Applying heat immediately after exercising can reduce delayed onset muscle soreness. Studies have found that while both dry and moist heat helped with the pain, moist heat was shown to offer even more pain reduction. You may want to try warm damp towels, moist heating pads, or a warm bath.

Dynamic Stretching

Not all stretching is created equally.  Static stretching involves stretching a muscle to the point of minimal discomfort and holding it for a period of time. Which may actually inhibit muscular performance.  So instead studies have shown that dynamic stretching is much better for you. Such as repeatedly moving your muscles and joints like walking, lunges, and arm circles. Dynamic stretching prepares your body for a workout by increasing your heart rate, improving blood flow, and improving your flexibility.

Workout Recovery 

If you are experiencing muscle soreness you may want to spend time in your gym’s workout recovery room. Instead of giving in to the sore muscles and staying on your sofa, go in for a light workout and take advantage of the gym’s recovery room before and after the visit.  Then always make the gym’s recovery room a part of your workout routine to assist in future muscular soreness. 

If your gym does not have a workout recovery room then you need to consider joining a gym like www.starfitness.com that offers a recovery room along with many other amenities.  Call today to experience the STAR FITNESS DIFFERENCE!

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Most of us think that the holidays are the perfect time to break our routines and take time off from the gym.  Don’t get me wrong a little R&R is good for the soul, it can rejuvenate and help us become even more determined in our quest for a healthy lifestyle.  But we should not devote ourselves to a total derail like sleeping in, eating and drinking more, and basically becoming a holiday couch potato.  Here are a few reasons why we believe you should not fall into the holiday trap.  

Breaking Routine

We all have a tendency to never go back when we break our routines.  So instead of not going to the gym at all during the holidays try shortening your work out or instead of 3 classes a week opt for 2. 

Holiday Stress

We all know the holidays can be super stressful, so what better way of combating the extra stress than a good workout before the inlaws arrive? According to the American Psychological Association exercise is the perfect antidote for stress. 

More Energy

Keeping up with a busy holiday schedule can be exhausting.  The first thing we usually consider cutting out of the schedule is, our gym time. But according to an article from Harvard Health Publishing, that should be the last activity to remove from the holiday calendar. This blog describes how exercise actually increases our energy and what better time is there to get an energy boost.  

Mood Booster

Not everyone finds the holidays particularly joyful. In fact, for those who have recently lost family members, have split with a partner, or those already struggling with loneliness, the holidays can be extra painful. Therefore exercise during the holidays can become an instant mood booster.  Plus just being around other people who are also in the gym can put a smile on your face as well. 

Holiday Weight Gain

No one wants to turn down all those amazing holiday treats. But we also don’t want to step on the scales in January to realize we just gain 15 pounds. Exercise can combat this risk by burning calories, and by maintaining muscle mass which sustains metabolic rate. So if we continue to work out we can eat drink and be merry without all the extra stress of weight gain. 

If you feel you need help staying on track over the holidays stop by our desk and let us help by finding you a holiday accountability workout partner.  As we all know, we are in this together! 

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Last month we looked at 4 of the top 2022 Fitness trends: Personal Trainers, Wearable Technology, Group Workouts, and Yoga. To learn more about these visit https://www.starfitnesstn.com/2022-fitness-trends/

This month we are going to learn about 4 other trends that have taken gyms by storm in 2022. So let’s dive in. 

1. High-Intensity Workouts

You may be familiar with the term High-Intensity Interval Training. More and more people are jumping in on this regime, and it can be highly effective.  As a participant, you perform several high-intensity workouts with short intervals of low-intensity sessions. This is a great program choice for someone who wants to get in share quickly.

2. Senior Fitness

Senior citizens are becoming more health-conscious and in tune with their overall fitness needs.  This has led to people living longer healthier lives, and it has created the need for specific workout programs geared toward this age group. Here at star2.devarea.me we recommend the Silver Sneakers program and we offer additional support through other classes such as yoga.  Take a look at our up coming classes and join in. 

3. Bodyweight Training

Bodyweight training is a regiment that assists you in getting into shape through the use of your own body. This is done by implementing exercises like the plank, push-ups, and other similar activities. Because these exercises are only based on your body weight, they generally don’t require any equipment. But it is safer if this form of exercise is done in a gym setting with a safe surface workout area.

4. Medical Exercise

Exercise is now becoming one of the more prescribed forms of treatment for patients who are experiencing a range of disorders. Physiotherapy is growing incredibly popular, and people are constantly being told to engage in some form of exercise to maintain good health. This is something that is essential, even for those who aren’t facing any immediate medical conditions.

As we begin to wrap up 2022 we are already looking ahead to 2023.  Whatever the trends, Star Fitness will keep you informed and be ready to provide you with all the latest classes and equipment. If you have any questions about these trends or any other fitness questions contact us https://www.starfitnesstn.com/contact/

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Fitness and its importance to our health have exploded in the past few years. People are realizing that if they want to live a healthy and strong life they need to exercise regularly. With the newfound awareness, we are seeing new or improved fitness trends. These trends have assisted people with everything from staying on track to developing a better workout.

Here are a few of the most notable 2022 trends.

1. Personal Trainers

The fitness industry is demanding more and more personal trainers and over the past few years, there has been a spike in certified professional trainer certifications. Most people are opting for individual training sessions because of the personalized fitness regime that they can implement. Which in turn allows for better results from their workout routine.

2. Wearable Technology

We see the wrist gadgets on our arms everywhere we go. Wearables, as they are referred to now, provide valuable data for those who are serious about their progress and workouts, and there is an option out there for everyone. According to Split Fit fitness technology is an excellent way to measure, track, record, analyze and keep us motivated. But these are only tools. The important ingredient will always be the wearer. Wearables do not determine our health and fitness level, they simply offer a way to help us see the tangible effects of our exercise.

3. Group Workouts

When we are at the gym we don’t see as many long rangers as we use to because 2022 has ushered in the trend of group workouts. Just like personal training, group training sessions hold you accountable for turning up and putting 100% effort into your workout. Combining group training sessions into your weekly workout routine can give you a structured foundation. A couple of other benefits are; people are keeping an eye on each other which offers a safer environment that can lead to fewer injuries and your group can evolve into a support group of friends.

4. Yoga

Yoga has become one of the fastest-growing wellness practices in the past decade and has even more popular in the last two years. According to Yoga Earth, worldwide approximately 300 million people regularly practice yoga. Approximately 36 million Americans practice yoga regularly. In the past 5 years alone, yoga practitioners in the U.S have increased by over 50%. You may have noticed the trend of yoga stations in mainstream fitness centers. This is because doing yoga after a strenuous workout has been found to be extremely beneficial. Yoga is a great recovery tool as it can stretch out your overworked muscles, while also aiding in bringing your heart rate down to a normal rhythm. So grab your mat and give it a try.

If you are looking for a personal trainer, group workouts, or yoga info, stop by our front desk or give us a call at 423.543.6730 and we will be glad to answer all your questions. Also, follow along with us next month as we will be exploring other 2022 Fitness Trends.

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One of the most important elements of performance and exercise is the recovery stage and it’s also one of the hardest things to do! According to ACE, recovery is the most important part of any person’s program. Taking time to recharge your body can be challenging mentally but has significant physical benefits.

Body stress

Then you are exercising you are exposing your body to stress. Different exercises induce different stress to different parts of the body. Once the body has been under these stressors it needs time to recover. Neglecting the recovery stage can lead to injuries. Therefore after every exercise, there should be a built-in time for recovery.

Recovery leads to better performance

The whole purpose of recovery in exercise is to allow your muscles to repair themselves and to engage muscles sore from your workout. There are also different things that you can do during the recovery stage to help move the process along and come out ready to perform better than in your pre-rest stage.

Keep in mind that just because you’re done building a sweat doesn’t mean that your workout is finished. What you do in the hour after you end the activity can be as important as what you do during it.

Here are a few recovery techniques that will ensure great results.

Stretching:

Take between 5-10 mins to transition to a resting state. This will assist with built-up muscle tension.

Hydrate:

During your workout, you have drained your body’s reserve of water. Hydration can lead to muscle cramps, headaches, and fatigue. Learn more about hydration by visiting https://www.starfitnesstn.com/blog/june.html

Massages:

Not everyone has the opportunity to get a massage after a workout. But using a handheld massage gun or setting in a therapeutic massage chair helps to loosen up muscles, increase oxygen and blood flow into muscles, remove lactic acid buildup (which is what makes you sore), and deliver nutrients from your body to your muscle.

Sauna:

Spending a few minutes in a sauna after your workout relaxes the mind and muscles while releasing endorphins. The high heat of a sauna also increases blood circulation which also helps to remove lactic acid that causes soreness.

It doesn’t matter if you are a beginner or advanced in your workout regime, you need to take time to recover. It will benefit your performance in significant ways down the road. Also neglecting the recovery stage can lead to injuries. Different recovery technics work for different people, so experiment and determine what’s best for your body. You can also consult one of our team members here at Star Fitness. Most importantly, take time to recover.

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