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Group Classes at InCharge Fitness!

  |  in Blog, General, News, Upcoming EventsNo Comments

InCharge Fitness now offers group classes. Classes will be beginning the week of Sept. 10th and are free to InCharge members and $5.00 per class for participants who are not members. We have teamed up with some AWESOME and FUN instructors who are sure to give you a great workout. Check out our schedule below and we hope you can join us!

Week Day Class Time Instructor  
Mondays Cardio Kick, Step & Tone 5:30 – 6:30PM Melanie Schmidt  
Tuesdays Bootcamp 6:00 – 7:00PM Susan Bruno  
Wednesdays Total Toning 5:30 – 6:30PM Melanie Schmidt  
Thursdays Circuit Training 5:30 – 6:30PM InCharge Staff  
Saturdays Cardio Kick, Step & Tone 8:00 – 9:00AM Melanie Schmidt  
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How To Decrease Body Fat

  |  in General, Motivational Tips, News, Nutrition Tips, ServicesNo Comments

How to Reduce Body Fat Percentage in 12 Steps

1.  Build more muscle. One of the best ways to reduce body fat is weight training. As you increase lean muscle mass you burn more calories.

2.  Eat for great health. When you eat for great health you’re making sure to have the necessary energy to exercise and enjoy your life.

3.  Avoid refined carbs. Sugar and other refined carbohydrates, zap your energy, ruin your health and contribute to excess body fat. Stick with whole grains, fresh fruits and vegetables and other high fiber food.

4.  Enjoy your protein. To make sure you reduce fat and not muscle when losing weight, it’s essential to get enough protein. Use low calorie high protein shakes for mini meals. And have fun adding fruit or flavorings.

5.  Drink more water. As you up your water intake to at least 8 glasses a day, the less hungry and more refreshed you’ll feel.
 
6.  Increase activity. If you’re eating less calories, low impact physical activity, like walking, swimming and yoga for at least 30 minutes a day, burns fat, builds a strong lean body and helps boost metabolism activity.
 
7.  Know your calories. When we eat unconsciously, calories start adding up. Make sure you’re not storing up more than you burn for energy.

8.  Have 4-6 mini meals. Instead of 3 big meals a day, go for 4 to 6 small meals. It helps increase metabolism and burn extra calories.

9.   Eat more veggies. Most plain vegetables are so low in calories and so high in fiber content that it’s almost like you’ve eaten no calories at all.

10.  Eliminate sodas. Sodas are bad for your health and add unnecessary calories. Learn to love drinking pure, clean, calorie-free water.
 
11.  Enjoy other pleasures. Whenever possible, indulge in simple healthy activities that you enjoy (besides eating). Make a list and have fun.

12.  Get much stronger. Strength training improves flexibility, increases fitness, strengthens joints and bones, builds muscle and helps reduce fat.

Now that you know how to reduce body fat percentage, the rest is up to you. Just add one step at a time and increase your pace slow and easy.

Come in and talk to Alisha or Amy at InCharge to discuss how YOU can decrease your percentage of body fat.

http://commonsensehealth.com/Healthy-Living/How_to_Reduce_Body_Fat_Percentage.shtml

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Heat Illnesses

  |  in General, News, UncategorizedNo Comments

While exercising this summer, it is very important to be aware of heat illnesses and what the symptoms are. Staying hydrated and wearing weather appropriate clothing will help decrease your risk of suffering from one of these illnesses.

Here are a few heat illnesses to watch for while exercising in the summer heat. Also, be aware if you travel somewhere and exercise. The climate differences can be severe, and if you are unacclimatized you may be more prone to these illnesses.

Heat Exhaustion:

  • Diagnosis – Inability to continue exercise in the heat. Body temperature approximately at 102 degrees F. Sweating is profuse. Mental function and thermoregulation are mildly impaired
  • Treatment – Rest and cooling increase venous blood flow to the heart. Replace fluids to body by hydrating with plenty of water.

Exertional Heatstroke:

  • Diagnosis – Thermoregulatory overload or failure. Body temperature approximately at 104 degrees F or higher. Symptoms include vomiting, diarrhea, coma, convulsions, and impairment of mental function and temperature regulation. Sweating may or may not be present. Onset may be rapid in patients who have been exercising.
  • Treatment – This is a true medical emergency. Water immersion provides the fastest cooling rate, and also improves venous return to the heart.

Heat Cramps:

  • Diagnosis – Associated with whole body salt deficiency. Cramps occur in the abdominal and large muscles of the extremities.
  • Treatment – Drink 1/3 tsp. table salt in 1 L of water. If symptoms such as nausea and vomiting occur, consider seeking emergency care where they can use IV solutions.

Heat Syncope:

  • Diagnosis – Brief fainting spell without a significant increase in body temperature. Pale skin is obvious. Pulse and breathing rates are slow. Presyncope warning signals include weakness, vertigo, nausea, or tunnel vision.
  • Treatment – Lay the person in the shade and elevate feet above the level of the head. Replace fluid and salt losses. Avoid sudden or prolonged standing.

Armstrong LE. (2000). Performing in Extreme Environments.
Pages 39-40. Champaign, IL: Human Kinetics. ISBN: 0-88011-837-7

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We are now a 24/7 facility!

  |  in General, NewsNo Comments

Yes. It’s true. InCharge Fitness is now a 24/7 facility meaning that you have access to our fitness equipment anytime during the day.We are very excited about this change as it will give people the flexibility to work out when it is most convenient for them.

Key cards are available to purchase at the office M-F between 8:00 am and 5:00 pm. Cards are $10 and Key Fobs are $15. This is a one time fee.

Also, the front door is now the main entrance. Please scan your card at the front door to allow access. This will also track your number of visits.

We hope everyone is excited about the change as much as we are!

Remember: 80% of Success is just showing up. – Woody Allan

Happy exercising and stay consistent!
Your InCharge Wellness Team

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