The Role of Mindset in Achieving Fitness Goals "The mental game is what separates the good players from the great players. So anything I can do to get that mental edge to help me stay my best, I'm gonna try and do it." ~ Aaron Judge The mind plays an important role in determining your success in reaching your fitness goals. Many people focus on physical activity and nutrition when following fitness goals while [...]
Happy and Healthy Heart With February being American Heart Month, let's talk about cardiovascular health and exercise – the dynamic duo that keeps your heart happy and healthy. A major step to heart health is physical activity. Physical activity is one of your best weapons for strengthening the heart muscle and protecting your arteries from high blood pressure, high cholesterol, and high blood sugar that can cause a heart attack or stroke. It also helps [...]
Foods That Help Reduce Inflammation and Promote Recovery Have you ever wondered what you can eat to help your body recover faster and feel better after those intense workouts? We all know the feeling after a good workout – the burn, the sweat, and that satisfying exhaustion, and the next day, that familiar soreness creeps into your muscles. It's a good indicator of a job well done, as your workout produced microtears in your muscles, [...]
Let's be honest, we've all been there. You're putting in the sweat, the time, and the effort, but suddenly, it feels like you're stuck in quicksand, and those gains you were making seem to have vanished into thin air. Don't throw in the towel just yet. We're going to share tips, tricks, and advice on how to overcome those plateaus and keep the progress train moving. We'll explore workout strategies, nutrition advice, and the mental [...]
Maximize Your Workout: Unleashing the Power of Functional Training Functional training has been gaining significant popularity in the fitness world and for a good reason. It goes beyond traditional exercise routines by focusing on movements that mimic real-life activities, improving your strength, flexibility, and balance in a way that directly translates to everyday functionality. Whether you're an athlete looking to enhance your performance or simply aiming to improve daily activities, functional training has something to [...]
Member of the Month The member of the month for June is Jason Milligan. Jason has been a member of the Club for 9 ½ years. He has significantly improved his strength and body composition during his time here. He has gained 20 pounds of muscle over the years as well as his mental determination. The Chatham Club and his dedication to his health have been great for his mental health, balancing stress, [...]
What is VO2 Max and 4 Ways to Improve Yours Are you working out regularly, eating healthy, and getting enough sleep, but you're not happy with the outcomes of your efforts? You want to make improvements to your fitness goals and push the needle even further. There are many options to consider when it comes to improving your health, but increasing your VO2 Max is one of the most beneficial self-improvement tasks you can take [...]
Fuel Your Workouts Fueling your workouts is critical for providing the energy and nutrients required for peak performance. Exercise depletes your body's glycogen stores, which are the primary energy source for high-intensity activity. Refilling these stores with a well-balanced diet rich in carbohydrates, protein, and healthy fats is critical to maintaining your energy levels and avoiding exhaustion. Here are some suggestions for fueling your workouts: Eat a healthy diet. A balanced diet is necessary for [...]
Hydration: Why It's So Important Water plays a critical role in the human body as it helps regulate body temperature, cushions and protects vital organs and aids digestion. It is a key component of muscle tissue, making up 75% of it and about 10% of fatty tissue. Additionally, water functions at the cellular level to transport nutrients and eliminate waste. Dehydration can significantly impact your ability to work out effectively and safely. When you're dehydrated, [...]
How To Deal With Muscle Soreness A common side effect of exercise is muscle soreness. This muscle soreness usually occurs 12 to 24 hours after exercising and can last up to 72 hours. This delayed soreness, known as DOMS (delayed onset of muscle soreness), is due to microscopic damage to muscle fibers and surrounding tissues. Muscle damage occurs when you engage in physical activity that your muscles are not used to or when you [...]
