Fitness & Wellness

Fitness Products You'll Love

Fitness Products You’ll Love

If you live in Houston, TX, and want to improve your potential for success or give yourself a special treat for a job well done, new fitness products can do both. Some are low-cost items yet improve fitness results for the average person without breaking the budget. Others are special clothing that helps improve results and boost the success you hope to achieve. Many of the items don’t cost much but provide a huge benefit.

Have you tried exercise bands?

Resistance bands, also called exercise bands or strength bands, help streamline your figure by toning muscles and building strength. They’re inexpensive and far easier to store than bulky weights, kettlebells, and exercise machines. They add a new dimension to every workout and boost results every time you use them. You can use different colors to get different resistance levels, so they’re perfect for personalizing every routine.

Waist trainers give you motivation.

You’ll get quicker results when you use waist trainers, even if they’re short-term ones. You can use them before you have a big event to get the look you want. You can even wear a waist trainer to that event for a sleeker, smaller waist. While the results aren’t permanent, seeing your waist smaller makes a lasting impression. They help you focus on posture.

Use a smart-scan program or meal plan to help you lose weight.

If you’re shopping for healthy food, many food scanners grade food based on nutrition. Using a meal planner takes all the guesswork out of eating. Meal planners provide menus and shopping lists. They focus on personalizing your diet to fit your needs and preferences. You’ll also save money by using a meal planning service. There’s no waste. You use the food for several meals. You do all the cooking in one day, so it’s quicker than a drive-through during the week. You don’t have to wait to treat yourself to this fitness product, it will save you money.

  • Home gyms are excellent additions to your fitness journey but may be too expensive or bulky for most people. TRX systems are often more reasonably priced and can substitute for busy days when working out at the gym isn’t an option.
  • If you’re pushing it to the limit, don’t make your breast ligaments do the same. A good sports bra can keep the girls in good shape even when it’s high-impact. Good sports bras improve posture and keep you comfortable.
  • Heart rate monitors can help you check the intensity of your workout and keep it within safe levels. You can push yourself without worry when you know your heart rate. It doesn’t replace checking with your healthcare professional.
  • Whether it’s Ztepshift, our 90-Day Challenge, or the 15-Day Ab Attack our online services will help you get into shape faster and on your schedule, not ours.

For more information, contact us today at Reggie C. Fitness

Are You Swimsuit Ready?

Are You Swimsuit Ready?

It’s already warm and expected to get warmer. You know what that means! It’s time to make sure you’re swimsuit ready. If you haven’t even started, there’s still time to improve significantly in how you look in your bathing suit. It’s never too late to get ready for swimsuit season. Create a weight loss goal and then start exercising to shed those extra pounds and tone the muscles to get a trimmer, slimmer appearance. You may not reach your ultimate fitness goal, but there’s no better time to start than now. You’ll get the benefit of most of the summer to enjoy fun in the sun with your new appearance.

It takes a healthy diet and regular exercise to get in shape.

Even if you exercise all day for days in a row, you won’t get the results you want if you eat junk food the rest of the time. You can’t out-exercise a bad diet. Junk food doesn’t provide the nutrients you need to build muscle tissue. It contributes to cellulite and causes weight gain. Learning how to eat healthier isn’t dieting. It’s all about making better food choices. Fill your plate with colorful vegetables, healthy fat, and high-quality protein. If you snack, make it whole foods like fresh fruit or nuts. It’s time to enjoy the bounty that nature provides.

Start moving.

You can get in shape with small group training and Lifestyle bootcamps at RC Fitness. Whether you’re new to exercise or a seasoned veteran, there’s a program specifically for you. You’ll push yourself harder than you thought possible, but you’ll also see such good results you’ll want to work even harder. You’ll get the fastest possible results. You’ll work every part of your body. Exercising can help no matter what your goal is.

Track your progress.

People always do better when tracking their progress. It’s human nature. If you’re motivated, holding yourself accountable helps on those few times when you’re tired and don’t feel like exercising. Tracking your progress makes it more like a game. Winners keep score. You can track both your food intake and exercise program. If you stick with healthy choices in food, track only the unhealthy options, like food containing added sugar or highly processed food.

  • To boost results, increase your activity level. Instead of circling the parking lot trying to find the best space, park further from the store and walk. Take the stairs instead of the elevator. If you’re at a desk all day, get up and move at least once an hour.
  • Focus on your posture. Walk taller. You’ll look thinner and more confident when you do. That makes everyone look better. Look at yourself in the mirror as you slump. Change to good posture. It makes quite a difference.
  • Hydrate frequently. Even mild dehydration can make you feel tired. Drinking water a half hour before eating also fills you up, causing you to eat less. Avoid sugary soft drinks and fruit juices.
  • Get adequate sleep. Lack of sleep affects your hormones. It causes the body to produce more of the hunger hormone and less of the hormone that makes you feel full. You eat more when you lack sleep and move less.

For more information, contact us today at Reggie C. Fitness

The Power Of Active Release Technique (ART)

The Power Of Active Release Technique (ART)

If you live in Houston, TX, you may have heard of the Active Release Technique (ART). It’s a way to relieve pain. Chiropractors, massage therapists, doctors, and physical therapists provide the services. It has been shown to help relieve pain and improve mobility. It helps by finding knots in muscles and fascia and using pressure to release them. It can aid nerves, tendons, fascia, and muscles to move pain-free.

What do they do that helps?

Before any healthcare specialist uses ART, they gather your pain and medical history. They assess and evaluate your situation. Once the general location is determined, you either lay or sit comfortably as the provider uses his hands to locate a lump showing contraction or a tight area that indicates tissue tension. It might hurt. If it does, you need to let the practitioner know so he can reduce the pressure. The tender area is where there’s an adhesion or tightness of the underlying tissue. It’s often a lump. The practitioner pushes it as you move in a specific way that helps pull on it and free the adhesion. It takes about 15 minutes to a half hour for a treatment.

Not all pain can be treated with ART.

Even though it helps many conditions, it’s not helpful for some. It’s why the healthcare provider has a lengthy evaluation before starting. It can help with iliotibial band syndrome, which causes the iliotibial band at the side of the knee to become painful. It can help with shoulder pain, shin splints, surgical scars, plantar fasciitis, hip pain, back pain, knee pain, neck pain, bursitis, and tennis elbow. ART can also help improve limited motion or pain from soft tissue.

It’s becoming more popular because it works.

Many people love it because they feel better afterward. It causes their pain to diminish and eventually disappear. It helps improve range of motion, functional mobility, and flexibility. There’s less tension in the tissue and improvement in the injured muscles. As the soft tissue adhesions break up, your movement improves, and you’re less apt to damage or pull other muscles or tissue in your body.

  • One back pain study showed that when comparing myofascial release to ART, ART brought superior pain relief. A different study showed it superior to myofascial release for plantar fasciitis.
  • The combination of pressure and a specific movement is the key to achieving release. You may not be able to do the complete movement. Do as much as you can. If the pain becomes unbearable, let your provider know.
  • If scar tissue causes pain, ART can help. Signs of scar tissue include stiffness, pain when exercising, sharp pain near the heel, numbness, reduced flexibility, inflamed joints, decreased strength, and tingling or weakness.
  • There are four areas of certification and training for ART. The upper extremity, lower extremity, spine, and nerve. Check for accreditation before getting treatment. Always discuss using ART with your primary healthcare provider first.

For more information, contact us today at Reggie C. Fitness

How To Beat A Plateau

How To Beat A Plateau

One of the reasons I love working with people in Houston, TX, is that they’re tough and keep pushing until they accomplish their goals. It can be extremely difficult, especially if you’re plateauing. You may be dutifully hitting the gym or sticking closely to online workouts and not experiencing any weight loss. It may be because you’re plateauing. That occurs for many reasons. It doesn’t mean you can’t get past it. You can beat a plateau by making a few changes.

It’s easier to lose weight initially.

You change your eating and exercise patterns dramatically when you first start. You also weigh more. It takes more energy—calories—to do everything. If you were ten pounds heavier, it’s like carrying a ten-pound weight everywhere. You’re bound to burn more calories. You don’t require as many calories to maintain your new lower weight or burn as many calories. Your weight loss will slow or stop unless you readjust your diet or workout. How do you solve it? Make your workout more difficult as you get fitter.

You may not be plateauing, just experiencing normal weight loss.

If you chart the weight anyone loses, you won’t see a straight line. People will lose more weight in one week than they might in another. You may need to reset your expectations and look at fitness gains over several weeks. You may lose four pounds one week but only lose one or none the next. You still average two pounds a week. You still average two pounds a week. You may be gaining muscle mass that weighs more than fat tissue. If you’re losing inches but not weight, that’s the reason. You’re still making progress.

You may need to push yourself more when you workout.

You might experience plateauing if you’ve been doing the same workout since you started and didn’t increase the number of sets or reps. Your body becomes efficient at any movement it does repeatedly. As it becomes more efficient, it burns fewer calories. Whether you’re doing online workouts or in-person training, we always keep the sessions fresh and make frequent changes to prevent body efficiency. It also helps prevent boredom and keeps you motivated.

  • Check your calorie intake. You don’t have to overeat to gain weight or hit a plateau. You might not be counting the calories you drink. If you love fancy cappuccinos or drink a few soft drinks daily, it could be the problem. Fruit juice is also high in natural sugar and calories.
  • Don’t fret too much about one week of stalled weight loss. Just focus on eating healthy and exercising the next. If you don’t see any progress in two or three weeks, it’s time to change your routine.
  • Track your food intake if you’re plateauing. It makes you more aware of everything you eat. You might discover you frequently grab a handful of the kids’ candies or treats. Those handfuls add up.
  • Continuously pushing too hard and working out at maximum intensity can work against you. Your body needs rest. Alternate your workout between high-intensity workouts and active recovery, such as walking.

For more information, contact us today at Reggie C. Fitness

Become More Productive

Become More Productive

Getting more done in the same allotted time is part of many goals, even fitness goals. You can become more productive by making some changes in your workout. One example is using HIIT—high intensity interval training. It’s not an exercise but a way of doing any exercise. You alternate intensity throughout the workout, going from peak intensity and then back to a recovery pace, then back to peak intensity again. You need 150 to 300 minutes of moderate exercise weekly but only 75 to 150 minutes of intense workouts. You can’t maintain a high intensity for long. Alternating intensity allows you to do that.

Have a workout plan.

When you use a trainer or online workouts, they provide the plan. You’ll get to work immediately without wasting time deciding what to do next. There’s no indecision or waiting when you know what to do next. Waiting too long between workouts due to indecision allows your heart rate to drop, making the workout less efficient. If you have a written plan that uses gym equipment, if the next machine is in use, skip it and return later when it’s empty.

Include warm-up and cool-down exercises.

Warm-up exercises are stretches. They involve moving your body in a similar way as your workout entails. Unlike cool-down or static stretching that you do after you workout, they’re dynamic stretches. Dynamic stretching continuously moves through different stretches, while static stretching is stretch and hold, like toe touching. Squat-to-heel-raise, jumping jacks, and walking lunges are examples of dynamic stretches. They slowly increase your heart rate and body temperature and promote blood flow and oxygen to the muscles. They increase your range of motion, decreasing the risk of injury. All these things help optimize your performance so you increase benefits from your exercise session.

Do strength training or add weight to cardio workouts.

If you’re doing cardio, wearing ankle weights and wrist weights can increase the calories you burn. Holding dumbbells while doing lunges or squats increases difficulty and provides more benefits. Don’t forget to include strength training in your workout program. Strength training builds muscle tissue as it burns fat. The more muscle tissue you have, the higher your metabolism is. It also can help prevent osteoporosis, lower your blood pressure, improve your mood, and make you less prone to injury.

  • Do compound exercises that use more muscles and joints, such as squats or lunges. If your exercise only targets one muscle group, like bicep curls, they won’t build as many muscles or burn as many calories.
  • Have a cup of coffee a half hour before working out. Caffeine in coffee can boost your energy level by stimulating your nervous system. You’ll have more energy and enjoy the workout more.
  • Plan your workout for a time when you won’t get interruptions. Turn your phone on airplane mode if you must have it with you.
  • Track your workout. Track the number of sets and reps you do each session. You can also track how easy or difficult they were to do. That helps you make necessary modifications to your program.

For more information, contact us today at Reggie C. Fitness

Become More Flexible By Stretching

Become More Flexible By Stretching

Everyone should include stretching in their workouts. In Houston, TX, we incorporate stretching into the workouts to help people stay flexible. Staying flexible is vital to staying fit. It protects the muscles from injury when doing everyday tasks. Stretching helps increase the range of motion, allowing easier movement. It reduces the pain caused by tight muscles. It improves posture and balance, helps boost strength-building, and improves overall performance.

There are many types of stretching.

The two best-known types of stretching are dynamic stretching and static stretching. Dynamic stretching involves movement. It helps warm the muscles before doing an activity. The activity could be running, softball, weightlifting, or other fitness challenge. Dynamic stretching is active. You move your joints and muscles in a way similar to your impending exercise. Static stretching is a stretch-and-hold style exercise. Squats to heel rise and jumping jacks are examples of dynamic stretches. The cobra pose—aka core stretch—and head-to-knee forward bend are examples of static stretching.

Both dynamic and static stretching improve flexibility.

Dynamic stretching helps warm the muscles and increases the range of motion. You contract your muscles throughout the entire movement. It increases circulation to increase the range of motion to relieve stiffness. You do static stretches after your muscles are warmed. They’re more flexible and loose. That looseness allows you to extend your muscle’s range of motion which increases joint and muscle flexibility.

Stretching helps you stay fit even when you’re not exercising.

If you work at a desk or spend long periods sitting idle, stretching can help you stay fitter. Getting up and stretching increases the oxygen and nutrients to all parts of the body. It can loosen muscles and improve your posture. Poor posture not only reduces flexibility, it also can cause breathing difficulties, digestive issues, TMJ, and incontinence.

  • Yoga stretches can relieve back pain. Two yoga poses, the cat and the cow, combine to improve flexibility. Both poses start on the hands and knees. The cat pose stretches the muscles as you lower your head and arch your back. Drop your back and raise your head for the cow pose.
  • Side stretches and twists can relieve back pain, improve flexibility, build core strength, and whittle your waist. Stretch your arms out perpendicular to the body and twist your upper body so your left hand points in front of you. Twist the opposite way until your hand points behind you.
  • Relax your back and improve flexibility with a simple stretch. Let your hands dangle at your side and bend over, allowing your arms to drop forward with your fingers toward the ground. Bend as far forward as possible.
  • Stretching prepares your heart for more strenuous exercise. Besides increasing blood flow to the muscles, it increases blood flow to the heart and heart rate. It increases blood pressure slowly rather than spiking it.

For more information, contact us today at Reggie C. Fitness

Best Ways To Get In Shape By Summer

Best Ways To Get In Shape By Summer

It’s the perfect time to get in shape. There are still several months before summer is here. That gives you three to four months to get your body swimsuit ready. It doesn’t matter where you start, whether you’ve never exercised, are overweight, or just have to tone your muscles to look your best, starting now is all that’s important. You may not reach your ultimate goal, but you can make huge strides toward it. In the four to five months until mid-summer, you can lose 40-50 pounds, tone and tighten your muscles, and develop a healthy sexier appearance.

Focus on eating healthier.

You can’t out-exercise a bad diet. Healthier eating isn’t dieting. It’s making smart decisions and choosing food that helps you meet your goal. RCF offers custom meal plans as part of the personal training programs. If you want to build or tone muscles, your program will include food containing the nutrients to accomplish that goal. No matter what your goal is, the personalized diet will help you reach it.

Is your goal realistic?

You’ll never be six feet tall if you’re 5’1″ and fully grown. Some things aren’t possible. Losing over 200 pounds before mid-summer is impossible if you’re healthy. Hone in on your goal then create a plan of action to reach it. After changing your diet to a healthier one, create an exercise program. You should include strength building two to three days weekly, giving your body 48 to 72 hours between sessions. Include cardio, balance, and flexibility training in your workout.

Combining a healthy diet with exercise can trim and tone you.

If you want to lose weight, your goal is to look thinner. Toning muscles helps do that. Muscle tissue weighs more per cubic inch than fat tissue does. One pound of fat needs a larger container than one pound of muscle. It’s like comparing a container for a pound of feathers with one for a pound of metal. The container for feathers will be much bigger. Working out burns fat and builds muscle to make you look thinner. A healthy diet and exercise burn calories to help you lose weight. That also makes you look thinner. If weight loss is your goal, combining the two is the best way to reach it.

  • Increase your activity when you’re not exercising. Burning calories and getting beach-ready shouldn’t stop at calisthenics. Take the stairs instead of the elevator or walk to lunch rather than drive.
  • Get adequate sleep. When you don’t get enough sleep, your body creates more ghrelin, the hunger hormone, and less leptin, the one that makes you feel full. You’ll have less energy and want to eat more when you lack sleep.
  • Drink plenty of fluid, preferably water. Water fills you up without adding calories. It also flushes out toxins in the body, improves your skin, and keeps you energized.
  • Have someone hold you accountable. One reason our personal training classes are so effective is that you’re held accountable. You’re more likely to stick with the program. Our personal training program can be private or small group training. Both types hold you accountable to help you reach success.

For more information, contact us today at Reggie C. Fitness

Is It Time For New Workout Shoes?

Is It Time For New Workout Shoes?

In Houston, TX, working out doesn’t require you to make a fashion statement. As long as your clothes allow free movement, they’re good enough to workout, even if they’re old and torn. What you shouldn’t skimp on is workout shoes. Not all shoes are gym worthy. Tattered and torn shoes held together with duct tape and gorilla glue can lead to injury. The type of shoes you choose depends on your foot and the exercises you’re doing. Weight-lifting shoes are different from those you wear to do bodyweight exercises.

Can your shoes cause injury?

The answer is a definite yes. Good workout shoes have spring in them to absorb shock. A worn midsole limits that ability and allows your foot to move excessively. A worn shoe also causes the shoe’s form to change which will affect your foot alignment. It causes stress on various parts of the foot that correct alignment protects. That can cause stress and overuse injuries.

How long should your shoes last?

There’s not a specific timeline for how long workout shoes last. A lot of factors come into play. Better quality shoes will last longer than those that are of lesser quality. Quality isn’t always determined by price, so look for shoes that absorb shock when you jump. Does it cushion the shock? It’s the shoe’s compression ability. The National Strength and Conditioning Association—NSCA—suggests that running shoes last about 6 months or 4=300 to 500 miles. If you’re using those shoes in the gym to do high-impact cardio, it could take less time. If you do more low-impact exercises, expect your shoes to last longer.

Check the wear on the sole.

Look at the soles of your shoes. If you notice the heels are extremely worn or have lopsided wear, with one side showing far more wear than the other, it’s time for new shoes. That kind of wear puts your heel in motion and causes you to land unevenly, putting even more strain on your body. Does your foot slide from side to side inside the shoe? It’s time for new shoes.

  • If you notice a hole starting to wear in the ball of the shoe, toss it. It’s time for new shoes to protect your feet. Your shoes no longer protect the balls of your feet.
  • Did you buy new shoes and let them sit for several years? They may not be useful even if they look new. It depends on the materials they contain. Some materials can dry out in the outer sole, midsole, or upper area causing them to lose their ability to function properly.
  • Do a thorough visual inspection. It’s more than just the sole that wears out, the interior can show wear, too. Check for uneven wear everywhere. You can judge the life left in shoes by the wear they show.
  • How your feet feel when you wear the shoes makes a difference. Do the balls of your feet hurt? There’s no cushioning left. Do your knees hurt? Your shoes may be responsible for turning your feet at an odd angle. Even small changes can make a difference.

For more information, contact us today at Reggie C. Fitness

Say Goodbye To Back Fat

Say Goodbye To Back Fat

No spot-reducing exercises can take fat off one area and not another. When you lose weight, you lose it all over your body, not just in specific areas. However, toning the muscles in certain areas can change your body’s appearance, making it look thinner with less fat. Getting rid of back fat is possible by targeting the muscles in the back and toning them. By tightening the muscles, it builds muscle tone and alters the appearance for the better.

Start with a healthy diet.

To lose back fat, just like losing any fat, you have to lose weight all over your body, but you’ll make it less noticeable. To eliminate back fat, focus on eating a healthy diet. To lose one pound, you need to eat 3500 fewer calories than you burn. You can make it easy on yourself by switching to healthier options and eliminating foods with added sugar and highly processed food. Pile on the greens and fresh fruits and vegetables.

Is that back fat or just a sagging muscle?

It’s often hard to tell the difference between fat and sagging muscles. One thing is certain, the appearance of both isn’t attractive. Upper body exercises focusing on the shoulders and back can help tighten the area and tone the sagging muscles. You’ll still have to burn extra calories to reduce the amount of fat and for that doing cardio and strength-building exercises work. Kettlebell workouts can build the back muscles while also burning lots of calories. HIIT workouts—high intensity interval training—also burn loads of calories, but don’t necessarily tighten back muscles.

Work all areas of the back.

Back fat can be in the shoulders and upper back, mid, and lower back areas. How do you work all the areas to maximize the results? Doing core exercises will work. Simple core exercises like the Superman can tone all the back muscles while building abdominal muscles. Planks, pull-ups, push-ups, burpees, and seated dips are also excellent for toning back muscles.

  • Create a circuit of back toning exercises and do it. If you cut the rest time between sets, you’ll create a HIIT workout that burns even more calories.
  • Add weight to your workout. Including weights can tone muscles faster and burn extra calories. You’ll tone and tighten your muscles by including weights or doing bodyweight workouts.
  • Check your posture. Exercise can help improve posture, but also focus on it throughout the day. Sit straight and walk tall. Focus on keeping your shoulders back and your head up.
  • Do a little air boxing. It can be fun to do, especially if you imagine you’re punching out someone you don’t like or defending the championship. Use resistance bands as an alternative to weight training. They’re inexpensive and take little storage room.

For more information, contact us today at Reggie C. Fitness

How To Stay Motivated To Exercise In 2024

How To Stay Motivated To Exercise In 2024

If you’re like many people in Houston, TX, you probably made some New Year’s resolutions. One of them may be to exercise regularly and get into shape. Most people who make that resolution are sincere and start well, but as each day passes, they find it harder to stick with their goals. You can stay motivated if you have realistic goals. Are you trying to push too hard and accomplish an impossible goal? Having a realistic goal will keep you motivated longer.

Identify why you want to get fit.

If you make a goal that doesn’t mean much to you, you probably won’t achieve it. The goal should excite you and have a purpose. If you want to get fit because a friend is doing it or someone told you that you should, you won’t be as motivated. If that person who told you that you should get fit is your physician and he added that if you don’t there are serious health repercussions, you’ll be more motivated. Maybe you’re a grandparent or parent who wants to play with the kids but is too out of shape to do it. That’s a driving force. Even someone mocking your appearance can be turned from a depressing moment to a driving force.

Take your big goal and break it down into smaller more achievable goals.

If your goal is to lose 50 pounds, it can be overwhelming and take a long time to lose. You won’t get the reinforcement that success offers for a long time. Break your goal down into smaller, easier-to-accomplish goals, like losing two pounds a week for 25 weeks. Your ultimate timeline will be 25 weeks from the date you start, but along the way, you can stay motivated with mini successes.

Create a photo journey and track your progress.

Start your journey by taking a picture in close-fitting clothes. Every month, take a picture standing in the same spot and wearing the same clothes. Keep a separate album on your phone to show your results or share your journey on social media. Track your progress using measurements or weight. Use glucose levels and blood pressure if that is your goal. When you track your progress, you can see how far you traveled on those days when you get discouraged.

  • Use procrastination as your friend to help you reach your goal. Procrastinate getting up for a snack. If you’re working out, procrastinate quitting by attempting to do just one more set.
  • Feel your muscles work during the exercise. When you become familiar with it, you’ll have more control over each muscle group. Also, focus on how good you feel after a workout. You do more of what feels good.
  • Get active. Besides working out, find ways to be more active daily. Take the stairs instead of the elevator. Park further from the store and walk more. Do fun activities like dancing.
  • Schedule your workout at the same time every day. When you schedule it like an appointment, you increase the potential of doing it. Doing it each at a specific time makes it become a habit.

For more information, contact us today at Reggie C. Fitness