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15 Rules to Staying Healthy

1. Drink lots of water.
*Drinking eight 8oz glasses of water a day will help your body metabolize fat, rid itself of waste, and keep you from feeling false hunger pains.

2. Never go more than 3 days without exercising.

*Setting a standard for yourself will help keep you on track and in a routine.

3. No carbohydrates after 2pm.
*Eating carbs early in the day will give you a needed boost of energy and allow time for you to burn them off throughout the day.

4. Always choose natural foods.

*Processed foods are unfamiliar to your body making it more difficult for you to metabolize them efficiently.

5. Change up your workouts to challenge yourself.
*Your body will become acclimated to a repetitive workout routine. The best way to see results is to keep your body guessing by switching it up. Try incorporating HIIT as well.

6. Incorporate strength training with weights into some of your workouts.
*Did you know that strength training builds muscles and that leads to burning more calories? The more muscle your body has to maintain the more calories you will burn.

7. Avoid artificial sweeteners.

*Anything artificial that you’re putting into your body is probably not the healthiest choice. Although removing/avoiding artificial sweeteners is currently only a theory, these sweeteners are thought to maybe even cause weight gain.

8. Limit the amount of alcohol you consume and avoid mixed drinks filled with sugar.

*Not only will your beloved cocktail add calories to your diet but it will actually slow down your metabolism in order to enable your body to process the alcohol. Not to mention after having a few, eating an entire pizza doesn’t seem so taboo.

9. Try new healthy recipes.

*Grilled chicken and veggies are great but if that’s all you ever eat, chances are you will get bored and fall off the wagon. Add some variety and spice to your meals and truly enjoy your food!

10. Set goals for yourself so that you are always working to achieve something.

*Make sure to have a clear idea of what you want to accomplish…fitness goal or healthy eating goal or both. Also, don’t forget to celebrate the goals you have achieved!

11. Plan outings with friends around physical activities rather than dinner or drinks.

*Take temptation out of the equation and suggest spending time with your friends participating in a fun activity like paint balling, kayaking, mini golf or even a bike ride.

12. Meal prep is essential.

*Although initially it may seem like a lot of work, preparing your meals ahead of time will ensure that you are making good decisions and sticking to your healthy lifestyle.

13. Eat before a party or gathering so that you are less tempted to make bad choices.

*By attending an event already full, the only thing you will gain is an advantage. Even though your favorite dip may be in front of you, your judgment won’t be clouded by hunger therefore you are more likely to say no.

14. Keep healthy snacks on hand at home and at work.

*For those desperate times when you are starving and need to eat something immediately, these already prepared healthy snacks will be your lifesavers.

15. Be patient and stay positive.
*Although sometimes easier said than done, try and be patient because results won’t happen overnight. Embrace the journey and always try to maintain a positive attitude. Negativity will only bring you down and allow you to make excuses for yourself. As long as you are putting in the work, the results will follow.

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Am I Doing This Right?

If you find yourself in unfamiliar surroundings when it comes to the fitness world, you are not alone. There are so many options for different workout regimens out there it truly can become overwhelming. If you are starting out on your own, questions such as “What types of exercises should I do?” and “How long should I be doing these movements for?” will arise. All of these questions are legitimate and the best solution for a beginner is to seek guidance from a professional. Taking classes or hiring a personal trainer may be something you want to consider to ensure that you are on the right path to success.

A trained professional can assist not only with what you are incorporating into your routine but also in how you are executing it. Remember form is everything. If you aren’t using correct form you are at the risk of becoming seriously injured. When you’re squatting, for example, you may not realize that your feet are not in the correct position that in turn can hurt your knees. Now, imagine adding heavy weight onto your squats while using bad form. The effects over time can be detrimental.

Another important factor to remember is that whatever amount of effort you put into your workout is what you will get out of it. If your form is bad and you’re “cheating” or not engaging all of the correct muscles, you are not only at risk for injury but you are wasting your time. And time wasted reflects in the lack of results. Why would you want to spend 2 hours in the gym but only get 1 hour worth of results?

At Wicked Fitness we want you to make the most of your time while you are with us. Our professional instructors are motivational and helpful as they have your best interest at heart. The variety of classes that we offer can even be beneficial to the veteran gym goer who may need a refresher on form or a change of pace. Our affordable prices make it even more appealing to see what we are all about. Call, stop by or visit our website today to see what we can do for you!

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Strong is the New Skinny

When it comes to appearance many of us idealize the slim and beautifully airbrushed models and celebrities we see online, in magazines, movies and television. As an average woman however, it is hard to stay positive and be confident in ourselves when at every turn “perfection” is flashing in front of our eyes. It is nearly impossible not to compare ourselves to these images even though we know they may always be unattainable. Thankfully, as fitness trends are changing, it seems as if more women are focusing on being healthy and strong versus skinny.

A common misconception that many women have is if they lift weights, especially heavier weights, they will get “bulky” or start to look more masculine. The good news is this is incorrect and can be proved wrong scientifically. First, muscle burns fat and so the more muscle you have the more fat you will burn. Second, as women our body compositions are very different than that of men. So unless your goal is to become a female body builder you will not just haphazardly achieve that type of physique.

There are so many benefits to being strong and healthy and our Top 3 are:

  1. Gaining confidence as you watch your body transform.
  2. Becoming more capable of physical tasks in the real world.
  3. Cultivating a new and healthy lifestyle that you can be passionate about.

Modern fitness focuses more on interval training for shorter periods of time, utilizing weights while doing cardio and muscle confusion. Efficiency and intensity is what we recommend. So… stay positive and put in the work and you will have nothing to lose but inches and self-doubt!

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Healthy Tips for Aging Women

Senior Women, Exercise, Exercise Classes, Aging WomenAs we age, we tend to want to back off of exercises like squats or lifting heavier weights because we are afraid of injury. However, what many people don’t realize is that we squat and lift heavy weights all of the time in everyday life i.e. when picking up the groceries, lifting the grandchildren, cleaning underneath the couches, gardening, etc. By learning to do these exercises properly and maintaining a strong core in the gym, injuries can be prevented.



Cycle, Spin Class, Cardio, Senior Woman, Cycle Class, Spin ClassAlso, just because we getting older doesn’t mean we should cut out high-impact activity that can help with bone density. Marching in place, lunging and jumping rope are just a few examples. Lastly, try and get at least 4 hours of cardio in a week.  Whether it be walking, jogging, biking, swimming, kayaking or another favorite activity of your choice before you know it, your routine will be second nature and you will be on your way to a healthier more fit you!

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