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Indoor cycling is a highly effective, low impact cardio workout that's suitable for all fitness levels. Check out some of the benefits:

1. Improved Cardiovascular Fitness
ACSM recommends that healthy adults participate in aerobic physical activity for a minimum of 30 minutes, 5 days per week or vigorous intensity, aerobic activity for a minimum of 20 minutes, 3 days per week.
Our indoor cycling classes will keep your heart rate up for the entire class. Done consistently this can lower your blood pressure, LDL cholesterol and reduce your resting heart rate.

2. It's a Major Calorie Burner
If your health and fitness goals include weight and/or fat loss indoor cycling is for you. According to, a person can burn between 400-600 calories in a 45 minute indoor cycling class. Combine a few classes per week with a healthy diet and watch the scale move.

3. It's Low Impact
Even though indoor cycling is a high intensity workout, it's very low impact. If your bike is set-up properly you won't leave class with aching knees, hips or ankles. In fact, many people recovering from orthopedic injuries use indoor cycling to help get them back on track.

If you've never tried indoor cycling I challenge you to give it a try. Come to your first class a few minutes early and ask the instructor to help set up your bike. If you have any injuries or limitations let the instructor know and they'll help you modify when necessary.

Spin Bikes


Everyone needs a rest day to let their muscles recover, rebuild, and become stronger. A rest day does not mean lying in bed and watching your favorite Netflix series, though. There is still a way to get a workout in and let it aid in the recovery process without imposing undue stress on the “injured” body parts. That is known as an active rest day, otherwise known as active recovery.

An active rest day involves performing lighter exercises with less intensity than on your normal workout day. You may still be working out but the demands placed on your body have been severely decreased, this will help aid in recovery and decreases delayed onset muscle soreness.  There are many more benefits to an active rest day, such as reducing injury due to over-use and repetitive strain injuries. These injuries are very common in those that do “too much”. Repetitive strain on your muscles and joints will end up being more harmful than beneficial. The workload you are placing on your body will not give your muscles the time they need to recover, rebuild, and grow. This is why an active rest day may be great for you. You are still able to work out - just at a lower intensity of training. You may think doing more is better; in fact, it is true that sometimes doing less means more. Too many people are obsessed with the amount of time they spend in the gym. For those that do not see a great increase in their overall fitness, it may be better to rethink your workouts and focus on quality over quantity.

Active rest days are catered towards more elite lifters, athletes, and those who tend to work out more than the average individual. A few example workouts for an active rest day include:

  1. Yoga
  2. Cycling
  3. Swimming
  4. “Lighter weightlifting”
  5. Playing a sport you enjoy


Written by Dustin Oliver, Personal Trainer at Paul H. Broyhill Wellness Center.

For more information about active recovery, check out this article on Built Lean


The power of time:

Time is defined as  - the indefinite continued progress of existence and events in the past, present, and future regarded as a whole. As a trainer I use time to measure a rest period, duration of a workout or an interval of a specific training modality. I use time to make clients work out hard or let them take a break for a few seconds before I have them work on another exercise.

Today I was reminded how precious time is and how valuable it is when you have family and friends. How we spend our time is even more important when we come to the gym several times a week. Prioritizing workouts during a busy week will result in a healthier lifestyle, increased mental clarity as well as decrease your chances of chronic diseases.  Making time is hard, but if someone offered you a $1000 you would do it in an instant. Putting important things first will give you the power to stay in control and you get to decide how you really want to spend your time. Your time at the wellness center should be spent working on your goals, working out hard and continuing to improve your health. If you ever have questions about if your training program is benefitting you or how you could improve on your time spent here at the wellness center, do not hesitate to contact any trainers.

Check out the tips below for making sure you get your workout in!


  • Go to bed early. Don’t have caffeine or anything that messes with your sleep at least an hour before bed.
  • Prepare the night before. Have your workout clothes and everything else you need for the day packed and ready to go.
  • Put your alarm away from the bed. If you have to physically get up to turn the alarm off you’re much more likely to stay up.
  • Schedule your workout with a friend. You’re less likely to cancel if a friend or trainer is waiting on you.
  • Keep it interesting. Don’t do exercises you don’t like. Focus on activities that you like and enjoy doing. If you are looking forward to doing something you are more likely to make time for it in a busy schedule.


Use your time wisely and take some time to watch this video and read this article for more information.

Article: Exercise is Medicine

Video: Time Management

By Jaco Gerbrands


As we near Christmas and New Year’s the hustle and bustle of the holidays can become overwhelming. All the chaos can be stressful and rob us of the joy of this time of year. Sometimes, we need to just slow down and use simpler, more hassle-free ways to celebrate. This is a great time to pull out the slow cooker that is hiding somewhere in your kitchen cabinet or pantry. You can assemble the recipe in the cooker in the morning and then let it cook throughout the day while you go about your other holiday activities.  Afterward, you can come home to a meal that is well on its way to being ready to serve. Slow cookers can also be handy for preparing, holding and serving hot items for holiday gatherings and parties.

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You have probably heard of or even tried a “detox diet”. It’s currently a popular trend in the world of nutrition. “Detoxing” describes a process that removes toxins from your body. Toxins is a pretty general term; it can mean byproducts of metabolism such as urea, the breakdown of medications, or you may even hear someone say they had a wild weekend and they need to “detox”.  The human body is fascinating because it has entire processes and organs dedicated to the removal of toxins. These organs and processes are at work all the time. Even so, your body can never remove 100% of all toxins in your body, but rather keeps them at a healthy and manageable level.

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The holiday season is almost in full swing as the arrival of Thanksgiving is this week. For many, Thanksgiving begins the time of the three F’s: Family, Feasting and the beginning of not Fitting into our clothes.  Thanksgiving is a time to get together and be thankful for all the blessings that we have received in the past year.  It is tradition to celebrate this holiday with lots of good food including turkey, dressing, cranberry sauce, green bean casserole, pumpkin everything and lots of desserts. 

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The holidays can be a rough time if healthy eating and an active lifestyle are your goals. It’s getting colder out, and we just aren’t as inclined to get outside and get some exercise. Not to mention the two to three month stint of decadent meals and drinks that are at our fingertips as a means of celebration. Don’t get me wrong, I love this time of year. The cakes, the cookies, the pies…there’s nothing wrong with sampling a slice here and there, but if I am going to eat something sweet, I make a conscience effort to eat something sweet. But for a lot of folks, we eat things that have been sweetened with sugar and we aren’t even aware. Coffee and energy drinks, yogurt, frozen pizzas, even salad dressings can have a lot of sugar in them (personally, I would rather have a chocolate chip cookie to top off my meal versus a big spoonful of Ranch dressing as my dessert, how about you?).

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