Club Sweat! » Blog http://www.sweat954.com 954.728.9828 Fri, 03 Sep 2010 14:51:43 +0000 en hourly 1 http://wordpress.org/?v=3.0 September Special! $0* Enrollment! http://www.sweat954.com/blog/september-special-0-down/ http://www.sweat954.com/blog/september-special-0-down/#comments Thu, 02 Sep 2010 21:25:54 +0000 ahodge http://www.sweat954.com/?p=501 For the month of September we’re offering $0 Enrollment! This is a basic 12 month membership for $49.95 a month. Call 954-728-9828 for more information. First and last month required upon sign up.

]]> http://www.sweat954.com/blog/september-special-0-down/feed/ 0 Labor Day Hours http://www.sweat954.com/blog/labor-day-hours/ http://www.sweat954.com/blog/labor-day-hours/#comments Sun, 29 Aug 2010 16:58:14 +0000 ahodge http://www.sweat954.com/?p=496 We will be open Monday September 6, 2010: 8am-2pm. No Classes .

]]> http://www.sweat954.com/blog/labor-day-hours/feed/ 0 TANK TOPS ARE HERE! http://www.sweat954.com/blog/tank-tops-are-here/ http://www.sweat954.com/blog/tank-tops-are-here/#comments Fri, 20 Aug 2010 14:31:58 +0000 ahodge http://www.sweat954.com/?p=494 Its not getting any cooler anytime soon, get your tank top quickly before they’re sold out!!! $20 (VIPs get 25% off!)

Call 954-728-9828 or stop by to claim yours!

]]> http://www.sweat954.com/blog/tank-tops-are-here/feed/ 0 Congratulations to Kent and Kristen Lawlor and their newest edition!! http://www.sweat954.com/blog/congratulations-to-kent-and-kristen-lawlor-and-their-newest-edition/ http://www.sweat954.com/blog/congratulations-to-kent-and-kristen-lawlor-and-their-newest-edition/#comments Fri, 13 Aug 2010 16:24:53 +0000 ahodge http://www.sweat954.com/?p=490 Future Club Sweat member, Smith Lawlor!! Born July 27, 2010! Congratulations to the proud parents:) 8lbs 2oz, a bodybuilder in the making :)

]]> http://www.sweat954.com/blog/congratulations-to-kent-and-kristen-lawlor-and-their-newest-edition/feed/ 0 2 New Spin Classes added! http://www.sweat954.com/blog/2-new-spin-classes-added/ http://www.sweat954.com/blog/2-new-spin-classes-added/#comments Thu, 12 Aug 2010 17:57:13 +0000 ahodge http://www.sweat954.com/?p=486 Tuesday & Thursdays 6:00PM-7:00PM with Patti Leigh. Bikes are first come first serve! Please be considerate and save only your own bike. See you in the gym!! Don’t forget your water!!

]]> http://www.sweat954.com/blog/2-new-spin-classes-added/feed/ 0 2 New August Specials!! http://www.sweat954.com/blog/2-new-august-specials/ http://www.sweat954.com/blog/2-new-august-specials/#comments Mon, 02 Aug 2010 18:47:03 +0000 ahodge http://www.sweat954.com/?p=480 We’d like to extend a popular special for the month of August!

Classes Only for $29.95/month! Our classes range from $15-$20 per class, so this offer is a great deal for those who love to take lots of classes! This special is 1 year commitment and due to popular demand, we must include a 1 time enrollment fee and first & last months payments upon sign up.

Another offer we’re excited to announce is our WEEKEND WARRIOR!!

This special is $29.95/month NO ENROLLMENT! The weekend special gives access from Friday @5am-Sunday @2pm.

For more information on any of these offers, contact 954-728-9828 for more details!

]]> http://www.sweat954.com/blog/2-new-august-specials/feed/ 0 A Warm Welcome to all our new members! http://www.sweat954.com/blog/a-warm-welcome-to-all-our-new-members/ http://www.sweat954.com/blog/a-warm-welcome-to-all-our-new-members/#comments Thu, 29 Jul 2010 20:33:43 +0000 ahodge http://www.sweat954.com/?p=477 We’d like to welcome all our new members from Tangerine Fitness and those who now call us their home away from home! Whether your utilizing the facility for a quick workout or taking one of our outstanding aerobics classes! We are here to provide you with the best experience possible.

Thanks again!!

]]> http://www.sweat954.com/blog/a-warm-welcome-to-all-our-new-members/feed/ 0 Protein supplementation-how much do I need? http://www.sweat954.com/blog/protein-supplementation-how-much-do-i-need/ http://www.sweat954.com/blog/protein-supplementation-how-much-do-i-need/#comments Mon, 26 Jul 2010 22:34:02 +0000 DanC http://www.sweat954.com/?p=441 Protein is such an important part of  a healthy, balanced diet. But the amount of protein a person needs varies. And the source of protein is important as well. Most dietary guidelines recommend a 40/30/30 breakdown of carbohydrates/protein/fat.  So a 2,000 calorie a day diet would be 600 calories or 150 grams of protein.  But a 260 lb male bodybuilder will need more protein than a 115 lb female cyclist. And age matters too:

  • Infants require about 10 grams a day.
  • Teenage boys need up to 52 grams a day.
  • Teenage girls need 46 grams a day.
  • Adult men need about 56 grams a day.
  • Adult women need about 46 grams a day. One important exception is pregnant or lactating women, when the recommended intake rises to 71 grams of protein a day. (Source: webmd.com)

But these numbers are minimum requirements for certain ages and are generalized to a mostly sedentary population. The way to figure out exactly how much you need is to first determine your lean body mass. Take your bodyweight, minus your bodyfat, this is your lean body mass.  A bodybuilder is going to need a lot more calories daily and therefore, more protein. But studies show that ingesting more than 30-40 grams per meal is wasted, the body simply can’t absorb it and it is eliminated.

As the low carb diet craze continues it is important to note that many carbs are good:  Whole grains are full of nutrition as is fruit and berries. Consume whole grains in moderation and earlier in the day for long term energy.  A piece of fruit is a great pre-workout snack. Avoid white bread, white rice or pasta and refined carbohydrates. If you wish to “cut carbs” do so carefully being sure to get the fuel and nutrition your body needs.

Generally speaking I recommend .5 grams of protein per pound of lean body mass for the average sedentary adult. The active person needs 1 gram, the serious athlete or bodybuilder needs 1.5.  Be sure to get your protein from a variety of healthy sources: lean meats, fish, poultry, beans and legumes, nuts, dairy and soy.

For more information on diet and nutrition contact a trainer at Club Sweat.

-Dan, Certified Personal Trainer

]]> http://www.sweat954.com/blog/protein-supplementation-how-much-do-i-need/feed/ 0 Spaces were filled! http://www.sweat954.com/blog/spaces-were-filled/ http://www.sweat954.com/blog/spaces-were-filled/#comments Fri, 23 Jul 2010 11:56:40 +0000 ahodge http://www.sweat954.com/?p=469 Those who’ve visited us from Tangerine Fitness already are still eligible for the NO ENROLLMENT Special until Sunday June 25, 2010. For those who have not yet come in, we would still like to offer you 1/2 off the enrollment until July 31, 2010.

Call 954-728-9828 for more information!

]]> http://www.sweat954.com/blog/spaces-were-filled/feed/ 2 2 spots left for the NO ENROLLMENT SPECIAL!!! http://www.sweat954.com/blog/2-spots-left-for-the-no-enrollment-special/ http://www.sweat954.com/blog/2-spots-left-for-the-no-enrollment-special/#comments Thu, 22 Jul 2010 22:54:47 +0000 ahodge http://www.sweat954.com/?p=466 We want to welcome our new members and thank you all for bringing such positive energy to our facility!! We only have 2 spots remaining for  the NO Enrollment special we’re offering to the past members of the Tangerine Fitness Facility. Please contact us at 954-728-9828 for more information!

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