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2019 Summer Passes

Are you a student (or parent of a student) that’s home for the Summer? Stay fit with one of our great Summer Pass options!

2019 Summer CrossFit Pass

When you sign up for the CrossFit semester pass, you get a full Wellness Center Membership for FREE!

Who
The semester pass is available for Students, ASU and CCC&TI staff, military, police, firefighters, and paramedics.

What
Enjoy all this with your pass:

  • Unlimited CrossFit Classes
  • Access To CrossFit Equipment During Open Gym Times
  • Full Access To The Broyhill Wellness Center
  • Access To Swimming Pool, Yoga and Other Classes
  • A Wodify Account to Track Your Progress

When
May  12th – August 17th

Cost:
$175 for Full Pass (May 12 – August 17th )
$100 for Half Pass (May 12-June 29th or June 30th – Aug 17th

Wellness Center Summer Pass

When you sign up for the Wellness Center semester pass, you get a full access to the Broyhill Wellness Center!

Who
The semester pass is available for Students, ASU and CCC&TI staff, military, police, firefighters, and paramedics.

What
Enjoy all this with your pass:

  • Full Access To The Broyhill Wellness Center
  • Access To Swimming Pool, Yoga and Other Classes

When
May  12th – August 17th

Cost:
$175 for Full Pass (May 12 – August 17th )

Call us at (828) 266-1060 or come by the front desk to get your pass.

Hands, Feet, & Mind: The Tools of the Warrior

On Mondays & Thursdays at 8:15 the Wellness Center offers a kickboxing class that is unlike a traditional kickboxing class. If you attend with the intent of a Tae Bo style class, you are mistaken. This class focuses on fitness first, defense second and great community third.
Each class is different focusing on different skills, partner work, and more. However, it’s not for the faint of heart. You’ll be tested physically and mentally though the 45 minute class, but the experience you receive is like none other.
Modeled after traditional Muay Thai (Thai boxing) training, with each striking part of the body utilized. The arms, legs, knees, and elbows are all moving during class to receive a workout unrivaled by any other. Additionally, pairing with a partner allows for your mind to become a tool to be honed and improved upon.
No class is identical. Each experience is unique. The skills you gain are not only for fitness, but for having the ability to defend yourself also. You come in not knowing what you are capable of, and leave feeling empowered.
Join the community of fighters who see an improvement in their lives both physically and mentally. Join us on Mondays & Thursdays at 8:15.

By, Martin Hubner MS, Pn1

The Myth Behind Youth Weight Training

For years weight training has been a topic of discussion for today’s adolescent. This is due to the most common myth that early resistance training will stunt their growth due to damage of the growth plates that control the lengths and shapes of their bones. The issue with this is that weightlifting itself does not cause the damage, the damage to the growth plates come from improper form which causes undue stress to the growing areas. Take a barbell squat for example; the lift needs to be done correctly to assure the growth plates at the knees are protected. If the lift is done incorrectly there is a greater amount of stress directed towards the growth plates, which ultimately causes the damage.  As long as the weightlifting movements are done correctly direct injury can be avoided. (more…)

5 Reasons You Shouldn’t Skip the Stretch

Yes, cardio exercise and building muscle are important. But it’s also important not to skimp on the third element of overall health: flexibility. As we age we tend to lose flexibility. Keeping yourself active can help maintain your flexibility.

Why does flexibility matter?

 

When you focus on stretching and flexibility, you will:

  • Move more freely
  • Have better posture
  • Be more relaxed and serene
  • Reduce muscle tension and soreness
  • Reduce the risk of injury

 

Dos and don’ts of stretching

 

DO:

  • Warm up your muscles BEFORE stretching. Failure to warm up may increase your risk of injury. Do a light walk on the treadmill or an easy ride on the bike to get your blood flowing.
  • Hold the stretch for at least 30 seconds at a time. Do this 2-4 times alternating left and right sides.
  • Ask for help. The Wellness Center personal trainers can give you tips and creative stretches.

 

DON’T

  • Do not overstretch the muscle. In other words, if it hurts, then do not stretch that far.
  • Don’t bounce. You could strain a muscle or even worse, injure it.
  • Don’t hold your breath! Breathing is important to carry oxygen to your muscles as they stretch.

 

To learn how to incorporate stretching into your workouts, visit the front desk or Contact us online to ask about fitness instruction.

Post Workout Nutrition

Post workout nutrition is a very important and often overlooked step.  It has been proven to provide numerous benefits including improved recovery, glycogen replenishment, and decreased muscle soreness.  Before diving into what post workout nutrition is, let’s break down each step one at time.  I’ll do my best to keep things simple.

What is glycogen?

Our working muscles require energy to perform at their best which is provided from glycogen.  Glycogen is made from dietary carbohydrates that have been broken down and linked together to form chains in the muscle tissue.  When muscles are utilized during workouts those chains are broken down to provide energy.  The more that a muscle is utilized the more glycogen is depleted until those stores are eventually completed exhausted. The feeling of hitting a wall is typically felt when that happens.  Muscles are only capable of storing around 250-400 grams of glycogen.  These amounts can vary depending on training status and dietary intake. In general that is around 1000-1400 calories from carbohydrates. So if you are not staring at the back of your eyelids by now, let’s move onto the more exciting stuff.

Why am I so sore after exercising?

Ever had that feeling especially after a tough leg workout that if you dropped something on the floor, the pain of having to bend down to pick it up just isn’t worth it?  I know I have been there and it can be rather amusing to watch from the sidelines, especially if you attempt to pick it up.   Muscle soreness is caused from muscles being damaged while working out.  When those muscles are repaired they become stronger and depending on type of training, bigger.  So until they are repaired muscle soreness could continue for days and days.  I don’t know about you but I would prefer not being sore that long.  I wish there was a way to decrease that soreness…

Alright so what in the world is post workout nutrition?

I’m glad you asked that question!  After working out your muscles are primed and ready to accept nutrients needed for repair, energy replenishment, muscle strength, and growth.  Just think of them as a sponge ready to soak up anything they receive.  There is also a “window” that those nutrients need to be consumed by and it opens immediately after working out till around 2 hours after.  After that “window” passes that sponge will not soak up those nutrients as well and be used for other things.  Hello post workout nutrition!  Now as a side note, post workout nutrition can vary according to exercise type/intensities, training status and body composition goals.  So rather than bore you with the details of all the math and science calculations, let’s keep to that simple plan.

What should my post nutrition meal look like?

The best post workout nutrition meal should contain a combination of both protein for muscle repair and carbohydrates for glycogen (energy) replenishment.

A few meal ideas:

  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado spread on toast.
  • Salmon with sweet potato.
  • Tuna salad sandwich on whole grain bread.
  • Oatmeal, yogurt, banana and almonds.
  • Cottage cheese and fruits.

So to wrap things up

If you want to decrease muscle soreness and continue to have energy while working out, post workout nutrition is your answer.  It doesn’t have to be complicated just remember to eat a meal containing protein and carbohydrates immediately and up to 2 hours after exercising.  You will be amazed at how much more you are able to accomplish, including picking up things you dropped on the floor.

Until next time workout safe, smart and as often as you can!

Eric Tucker

The Power of Christmas

The Power of Christmas

December is speeding by. The holidays are rapidly approaching. This is the time of year where we may often find ourselves embracing more merry making than muscle making. However, one of the best examples of physical fitness in the modern world is all around us this time of year, you just may not have realized it.
Santa Claus.
Yes. I said it.
Santa Claus.
You may be looking at your screen now and thinking, “Is this Horton guy crazy?” The answer, I am here to tell you today, is no. While depicted as white-bearded and festively plump individual that eats too many cookies and drinks too much milk, Santa Claus is actually the most physically fit individual in existence, and can serve as a huge source of inspiration in both our lives, and our workouts. To really understand this, we must analyze what it is that Santa Claus does.
Santa Claus’ feats:
1. Carries millions of tons of toys and coal in a bag.
2. Visits millions of homes in a single night.
3. Fits through chimneys.
Let’s break down these feats to understand the training that Santa Claus has surely put in to be able to do them.

(more…)