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Here are some simple things you can do at your desk to improve your posture and decrease stiffness.

• Sit properly in a good chair designed for desk work or invest in a stability ball to use for a chair at your desk (increases ab strength). Your back should be straight, shoulders back and the top of your computer monitor level with your eyes.
• Stand up every half hour to stretch and/or walk around.
• Learn to stretch, especially your calves (for circulation) and your upper body.
• Roll your wrists regularly to help prevent carpal tunnel syndrome.
• Contract your abs or glut muscles, hold them for a few seconds (keep breathing), then release.
• Have a water bottle at your desk and drink 64 oz. per day.
• Take advantage of your down time at the computer and do push-ups, sit-ups, jumping jacks or stretching exercises.

We can help you design a “computer work-out”. Call Sheila to set up an appointment: 507-333-5430

What suggestions do you have for safety measures?

Fit for Life takes pride in our facility. Cleanliness and presentation of the club are of uppermost importance and it is the job of all employees of Fit for Life to do their part in making sure the club is clean and safe for all our members.

We have disinfectant spray bottles available throughout the club and members are instructed to spray down their machines/tools after use. Those at higher risk of getting sick should spray machines/tools down before use as well. Antibacterial gel is made available for members to use to help cut back on the spread of bacteria. Washing hands before and after exercising also helps decrease the spread of bacteria. It is important that everyone do their part to help prevent the spread of the seasonal flu’s that plague us.

What is the best method for testing?

Having your body fat tested allows you to determine how much of your composition is made up of fat and this is a better indicator of your overall health. There are several methods to choose from and each has its advantages and disadvantages. The best bet is to pick one method and stick with it, use the same technician for each test performed, watch trends rather than specific numbers and your results will be accurate for you. At Fit for Life we choose skinfold caliper testing because it works for all populations of people.

Our Exercise Physiologists and Personal Trainers have over 30 years of combined experience in body fat testing, we are confident in our analyses and we can design a program specifically for you!

Men and women, boys and girls of any age, race, size and shape are welcome at Fit for Life.

We cater to ALL! Access cards are given to anyone 16 years of age and older and those younger must be accompanied by an adult. We promote health to every age group including children.

What better environment for your kids to learn about being active than a fitness center! For the convenience of busy moms and dads, we also have a child care area for those 10 and under which is staffed several hours each week … no more excuses for not being able to get to the gym!! We would love to give you a tour of our facility and describe what we have to offer. We guarantee you’ll walk away with a new perspective on exercise!

Do you agree and what methods of exercise would work best?

Absolutely! One of the most significant benefits of exercise is an outlet for frustrations and therefore, a reduction in stress levels. This happens for many reasons.

• Exercise gives your mood a natural boost because it decreases stress hormones and increases endorphins.
• Exercise takes your mind off your problems, redirecting it to a different task.
• Exercise makes you feel better about yourself, giving you confidence to handle stressful situations.
• Exercise improves your overall health both in the short-term (increasing your immunity to fight off colds and flu) and in the long-term (increased longevity and “feeling younger”).
• And, most importantly, exercise lowers physiological reactivity toward stress.

Simply put, exercise not only helps you deal with your current stress, it supplies immunity toward future stress. Now that’s a great reason to exercise! I recommend a combination of both cardiovascular exercise (exercise that increases your heart rate) and weight training exercise (exercise that tones and defines your muscles) as a means of reducing stress.

I’ve never been to a gym before and I just got a membership… What is appropriate gym etiquette?

Whether you’re an expert exerciser or you’re just starting out, there are some unspoken rules that all of us should know:

• Share. If you’re doing multiple sets on a machine, it’s common courtesy to let others in during your rest periods.
• Clean up after yourself. Leaving your sweat behind is not only gross, it’s disrespectful. We provide towels for you to use while you’re exercising and have disinfectant spray bottles placed visibly throughout the club. If you leave sweat streaks on a machine, wipe it down.
• Put your tools away. If you put 300 pounds of plate load on an incline chest press, stack up a step to do plyometrics, use a resistance band or a Bosu, put them away when you’re finished.
• Use common sense. If you’ve been on a cardio machine for 30 minutes and there are others waiting (most likely someone will inquire, “how much time do you have left”),  it’s time to get off and move on. Cross training is more beneficial and chances are, the stairclimbers are open for use.

Both are cardiovascular machines meant to increase heart rate and burn calories and fat.  It’s a personal choice.  Stairclimbing is a more advanced exercise and requires more endurance than walking, but if you are planning to run and walk using a treadmill, then either would provide appropriate training for your cardiovascular system.  I would recommend getting either piece on a 30 day trial to be sure you like what you’re getting and that you’ll make a commitment to actually using it.  We have good intentions, but more often than not, home equipment gets used as a clothes rack more than it gets used for exercise.

At Fit for Life, we have both treadmills and stairclimbers in addition to recumbent bikes, Arc Trainers and Elliptical Runners for cardiovascular exercise.  Remember, the more choices you have, the more benefit you receive and the less likely you are to get bored with your routine.  Plus, you have the option of taking group classes, you have camaraderie and professional staff available to answer all your questions.  Choose a piece of equipment for 30 days on trial and come to Fit for Life for 1 week FREE and then make your final decision.

At Fit for Life, we not only make exercise fun, we assess your current fitness level and design an individual program to meet all your needs.  In addition, we offer 4 classes each week that are designed specifically for seniors as part of our SilverSneakers Program.  The classes are fun and rewarding!!

I recommend doing both machines and classes. Changing things up as much as possible helps prevent injury and works your muscles in many different planes of movement.

Call today to set up a time to tour our facility … you’ll be glad you did.