Drum Hill Fitness

Best Fitness Drum Hill Club will be offering a 3-hour Boot Camp to raise money for MDA's Augie's Quest which is a non-profit research initiative dedicated to finding a cure for ALS (Lou Gehrig's Disease).

For more information, click here to download flyer, or contact Best Fitness Drum Hill Club.

Group boxing class is starting back up Saturday mornings at 11am in April. Ask Ryan or stop at the front desk for more details.

...By Travis Webb

One of the main features of any gym is the dumbbells and barbells. Each piece of equipment can be used by either hands or two depending on the exercise. Dumbbells are primarily used with one handed exercises. Barbells are primarily use two hands and can be found with either fixed weights or plate additions. The barbell can also be found as a straight bar or EZ bar. The main feature of both the dumbbell and barbell is the concept of “dead weight,” so it is very similar to using objects of day to day life. Along with explaining the concepts of dumbbells and barbells, I will briefly explain how to keep your joints safe while using them in exercise.

We all have dominant hands and dominant feet, so it makes perfect sense that you would favor one side of your body over the other in exercise. Normally your dominant side will take the majority of the load in any exercise, this means that as you get stronger an imbalance may start to form. Imbalances normally lead to discomfort. One of the uses of dumbbells is to find whether or not one side of your body is stronger than the other. If one side is stronger than the other all you have to do is continue working out at the same weight range until the other side catches up.

Barbells can allow for more stability in an exercise than dumbbells and you can lift more weight. You are able to focus all of your effort on one point rather than two; this makes it easier to balance. When it is easier to balance it is also easier to lift more weight. While using plates on a barbell always make sure to put the clips on the ends that keep the plates in a fixed position.

You can basically use dumbbells or barbells in the same exercise; it just depends on how much weight you are lifting. Whether its chest presses, rows, bicep curls or squats, using the correct weight will protect your joints. Also a basic rule is never extent any joint all the way while holding weight. No matter what the exercise may be, extending your arms or legs all the way is not a good idea! Always keep a slight bend in your joints while exercising and you will be less susceptible to injury.

...By Travis Webb

One of the most important areas of your body is the core. Over time the fitness community has changed their focus of ab workouts to core workouts. This is mainly due to our growing understanding in how the core works. As our knowledge has grown we have also developed equipment to activate and utilize the core more efficiently such as the stability ball.

Your core wraps around your torso and includes a variety of muscles in your hips. One of the ideas behind sitting on a unstable surface, like a stability ball, is more muscles will be recruited to stabilize as you move. If your form is correct you can help stabilize your core in this fashion. Some of the benefits include reduced lower back pain, improved balance, increases in strength throughout the body, improved coordination and decreased susceptibility to injury.

You can use a stability ball in sit ups, pushups, squats as well as hundreds of other exercises ranging from beginner to expert. I’m frequently asked what size stability ball should be used and the answer is in how tall you are and what exercise you are looking to do. The size and density of a stability ball can vary from large to small and high density to low density. I’ve found a method to be standing next to the stability ball, if it is as high as your knee you are good to go!

Join with a Friend and Get Started with No Money out of Pocket for You and Give Your friend a Free Month.

When you join with a friend at Best Fitness of Drum Hill until the end of January you will pay nothing and your friend will only pay one month down.

See Club for details.

Statistics show that most members will refer at least three friends and/or family members to the club in their first year. At Best Fitness we will reduce your monthly dues or give you’re a FREE month for every person you bring in.

Stop by and ask a Fitness Counselor for more details.

By... Travis Webb

Each new year there is a huge boost in goal setting and the drive to become more physically fit. Gyms become packed with members trying to achieve a multitude of goals. Some include losing weight, gaining muscle, strengthening a damaged area or just overall health. While goal setting it is very important to think outside the box and come up with a variety of goals to stay driven.

Here are a couple ideas you can add to your goal list. Some can be small such as doing pushups or holding a plank for a certain amount of time. Other harder goals could be doing a full pull up or running a certain distance. You could even pick a mud race like the warrior dash, rugged maniac, Spartan sprint or even the tough mudder. Mud races are a GREAT way to experience something brand new and succeed through a challenge!

The most successful members and clients are those who focus on what drives them. To make life more interesting come up with your own motivation and continue to evolve. You could be very surprised with how far you can go and how much you achieve if you continue to challenge yourself forward. My goal for 2012 is to run all four mud races, maybe I’ll see you there!

...By Dave Melton

Bring a Buddy for Free!

5 reasons why working out with a partner will help achieve your fitness goals:

1. Time goes by faster with a friend
2. It creates accountability
3. Friends can give you an objective view
4. You will always have a spotter
5. You can celebrate successes together

Best Fitness of Drum Hill wants to help you achieve your goals with your buddies so we have added an option that will allow you to bring a friend with you for free every time you come to the gym. Whether you want to bring a spouse or child for their daily exercise or an occasional buddy to join in on your workout you will be able to do so. Ask at the front desk how you can bring a friend for FREE.