This is the time of year when we head back to the gym with resolutions still freshly in mind.  More often than not, the first thing we do when we get there is sign up for a fitness class.  While this is a great idea for a number of reasons, you are still faced with the decision of which class is the best for you.  Here are three quick tips for narrowing down your choices.

1. Mix it up: Look for classes that focus on interval training and that incorporate both cardio and resistance training. Don’t just burn energy (calories). Make sure you’re producing something with that energy.
2. Ask questions: Ask your instructor to tell you exactly how his or her workouts will build aerobic conditioning, endurance and strength. Ask how often you should take the class and when you should expect to start seeing results. Make sure the answers are in line with your fitness goals.
3. Look for the results: When you are in a good class, you gain real fitness that translates into real health benefits more directly than simply losing weight and body fat. If you’re not getting the results you want, look for a new class.

Follow these pointers and you’ll save yourself a lot of time and effort experimenting with fitness classes that don’t help you achieve your fitness goals.

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The new year is here and health clubs and fitness programs want you!!! They know that you made a resolution to shed some pounds when the ball dropped and they’re eager to capitalize on this ambition by boosting their memberships. However, you can use their desire to recruit you to your advantage by negotiating.

That’s right. The best deals for joining a gym can be had right now. All you need to do is walk into your local health club and negotiate the membership price. Chances are you’ll be able to lower or completely eliminate the initiation fee, lower the monthly fee and get incentives like free personal training sessions… but you have to ask.

Another tip is to strike up these negotiations at the end of the month because the sales consultants needs to make their quota. If the sales consultant doesn’t budge on the price, then ask for some extras they could throw in like towel service, free guest passes or unlimited use of their other clubs. Their are deals to be had if you press a little. Remember, there is no reason not to try to keep your wallet fat while you try to get slim.

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With major holidays just around the corner it’s the time of year where our focus comes to helping others, spending time with family, making our deadlines and creating new goals for the New Year. It’s a lot of stress to put into such a short amount of time. The risk of failure is huge.

But if you take a few minutes to plan out your week ahead, it will be a lot easier to keep your head, weight and happiness in check.  Avoiding any possible mental meltdowns, weight gains and unnecessary tension at an already stressful time of year.

This is not the time of year to make any life changing goals.  Rather check in with yourself and see if you are achieving the health and happiness you need.  Make a list of small goals that you want to achieve or improve.  Anything from drinking more water,  adding 20 minutes to your workout routine, eating more fruits and vegetables, or adding positive affirmations to your day can go a long way in achieving your overall goal…of a healthy mind, body and soul.

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Our lives are so busy, the last thing we want to do is spend countless hours on a treadmill, bike or eliptical, not to mention the 30 minutes it takes to drive to the gym and the inevitable wait time when you find out your favorite cardio machine is being used. The chunk of your day that is eaten up by the gym can seem massive and even deter you from actually going at all. Well, I may have a solution that can help you out.  While I can’t shorten your drive to the gym or kick that super fit triathlete off of your favorite machine, I can recommend a way to shorten the amount of time you actually have to spend doing cardio without sacrificing any of the benefits of a longer workout.  The answer is interval training.

Punching in the same old numbers into the machine, can get boring for both the brain and the body. The result is a longer workout with fewer results. If you are looking to cut down on pounds and time in the gym, your best bet is to vary your speed, going back and forth between an uncomfortable rate and a pace at which you can recover. On a treadmill, sprint for 30 seconds and then jog for a minute. On a stationary bike, do a high level of resistance for 1-2 minutes and then do 2-4 minutes at a lower level. These drastic fluctuations allow your heart rate to spike and recover, aiding in calorie burn and performance training. Best of all, you can achieve better results than your regular routine in just half the time.  So next time you hit the gym, mix it up with some interval training.  You ma just find that it gives you a bit more room in your pants and your schedule.

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Beach Volleyball is a physically grueling sport. Don’t think so? Just try walking in the sand. Now imagine jumping, sprinting, diving, lunging, and squatting on and off as fast as you can for up to 60 minutes in the sand. That is just one match and as a professional, I can play up to five matches in one day. While training has helped me endure these grueling day long sessions, it is equally important to my stamina and performance that I eat right as well.

While I try to eat  lots of foods that are healthy, natural and packed with energy like dried fruits, nuts, oatmeal, salad, and spinach, the frequency of my eating is equally important to my performance. On a day when I am playing in matches or just training, I try to eat every 2 to 3 hours. By eating this often I am able to avoid hunger, stay alert and keep my metabolism rocking and rolling. It is my key to getting through even the most grueling of workouts.  Of course, this practice of eating healthy and natural foods early and often is not just for professionals. It is also a great dietary approach for anyone looking to control cravings, have more energy and maybe even lose some weight. If any of these things match up with what you’re looking to accomplish with your diet, then I recommend you try eating like a pro.

- Angie Akers

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