Down Under Sports & Fitness Newsletter
 


NOW THROUGH Jan 31st
ONLY$49.95
New Year - New You Supplement Program for Men & Women
  • Multi-vitamin
  • 2lb Tub of Whey Protein
  • PLUS FREE Protein Pancake Mix
PLUS

ONLY$49.95
Gift Cards available

Red Dragon Karate Program 
Would you like to learn how to defend yourself or perhaps your kids are in need of an after school activity and a little discipline.  If you would like to learn more please call Sensi Scott at 484-334-3385 or slechki@ptd.net.
 
SKI CONDITIONING
Starts back up TONIGHT
yourself for the slopes - you're training should continue through the season.  Once again, the Mon night Ski Conditioning class will start back on 1/12 at 6:45.
New Year Meal Plan?
Eating the same foods?  Not sure what you should be eating?  Would you like some tips on how to make better choices when eating out?
If you answered yes then you're in luck.  Down Under has a 1 month diet plan packed with the following:
  • Grocery Shopping List
  • 28-day Meal Plan (5-6 meals/snacks per day)
  • Tips on Eating Out
  • Tips for each the different food groups
  • Tips on Alcohol Consumption 
The above program is a jammed packed guide to help you make better decisions, You will save hundreds of $$$'s..  Stop by the front desk if interested or send us an email to info@downunderfit.com.  Get Your Gym On.
In the Kitchen with Sam

Life is good - when Sam is in the Kitchen.  Below are Five dishes to start your New Year Nutrition Program in the RIGHT direction - Click the Name or Picture for the recipe:Thank you Spartan.com

Restarting your Workout Routine
AND HOW TO STICK TO IT...
It's okay, you can finally admit it. It's been two months since you've seen the inside of the gym.  Getting sick, family crisis, overtime at work and of course - the holidays.  Now, the question is: how do you start again? 
 
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved.  But after a month, two months or possibly a year off, it can be hard to get started again.  Here are some tips to climb back on that treadmill after you've fallen off.
  • Don't Break the Habit -- The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don't drop it at the first sign of trouble.
  • Commit for Thirty Days -- Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
  • Make it Fun -- If you don't enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don't give up if you've decided lifting weights or doing crunches isn't for you. Many large fitness centers will offer a range of programs that can suit your tastes. 
  • Get a Buddy or a Trainer -- Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.  Hiring a trainer to help freshen up your workout routines is sure way to keep you moving in the right direction.
  • X Your Calendar -- One person I know has the habit of drawing a red "X" through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you've gone to the gym. Keeping a steady amount of X's on your calendar is an easy way to motivate yourself.
  • Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
  • Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
  • Stress Relief - What do you do when your stressed? Chances are it isn't running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
  • Measure Fitness - Weight isn't always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn't change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster. Habits First,
  • Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
  • Start Small - Trying to run fifteen miles your first workout isn't a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
GET YOUR GYM ON..
2015 "New You" Challenge
Begins NEXT Monday
  • Start making your New Year's Resolution a reality by by signing up for the 2015 New You Challenge.
  • Apple Products and Cash Prizes
  • Begins NEXT Mon. Jan 19th - Sign-up at the front desk.
Exercise of the Week
Mountain Climbers
    
The mountain climber exercise is a high power full body workout. The perfect combination of cardio and core training. It's good for the legs and hip flexors. You're upper body is being held up by your arms, chest, and shoulders so it's good for them too. It's great for your back. Heck, it's even good for the muscles in your feet! Ever think of them?
  • Get in the pushup position with arms directly under your shoulders.
  • Contract your abs.
  • Pull your right knee toward your right arm.
  • Extend your right leg back to the starting position and bring your left leg toward your left arm.
  • Your feet only touch the ground at the starting position.
  • Do this as quickly as you can.
  • Depending upon your fitness level begin with holding plank (top of push-up) and complete 5 to 30 reps per leg.  Complete 3 to 5 sets.
NEW Group Exercise Schedule
BEGINS NEXT WEEK
  • Beginning NEXT Mon. Jan 19th the NEW group exercise schedule will go into affect.
  • New Morning, Afternoon, and Weekend Classes
  • Beginner and Advanced Classes
  • Ab classes, Combat (Indoor/Outdoor class), Boot Camp, Cardio. We would like to bring Zumba back in Feb but we need participants (let us know at the front desk).  And STAR will be a permanent class.
  • CLICK HERE OR THE BELOW IMAGE

COFFEE - COFFEE - COFFEE
  • The "Caffeine Dealer" has arrived ask us for a FREE HOT Beverage
  • FREE Coffee through the end of the month
  • And a couple of 80's Style arcade games - think back to your Pac-Man & Ms. Pac-Man days.
                
MASSAGE Program - Relax & Enjoy
  • Did you know Down Under has a Massage program?
  • Did you know we have 2 amazing therapists?
  • Did you know we sold over 1000 massages last year?
  • Find out what your missing by scheduling a massage.
  • Pick from one of our Phenomenal Massage Packages:
    • 2 X 1-hr per month = $45 per hr
    • 4 X 1-hr per month = $39 per hr
    • 2 X 90m per month = $65 per 90-min
    • 4 X 90m per month = $59 per 90-min
       
Funny New Year Fitness




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