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  • Common Fitness Mistakes and How to Avoid Them:

    Common Fitness Mistakes and How to Avoid Them:

    Beginners and experts in the world of fitness all make mistakes throughout their journey that can easily be avoided. Today we are here to point out some of these common mistakes and tell you just how to avoid making them: Incorrect Form: One of the most common mistakes in the fitness world has to be improper form. You may do a specific movement with improper form for months/years without even realizing it! Now, this is not a mistake to ignore, as it can lead to injury. One of the best ways to ensure you have proper form is to start in-person group fitness classes or consulting with a certified personal trainer. Look for an instructor who pays attention to specially new people ....

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  • Why Diet is Just as Important as Fitness

    Why Diet is Just as Important as Fitness

    A common misconception among beginners in fitness is that you can workout and then eat whatever you want. Although we wish it could be that simple, this unfortunately is far from the truth. Your diet actually surpasses fitness in importance by a landslide at a 75 to 25 ratio. As many say, “Your body is made in the kitchen”! You can’t out-exercise a bad diet, and that is why you should also focus on nutrition! The traditional rule regarding calories simply means that for every kilogram of body weight, you will need to eat 30 calories. For example, if you are 132 pounds (60 kg), you need (30 X 60 =) 1800 calories per-day to maintain your weight. This rule of thumb ....

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  • How to Stay Motivated in the Gym as a Beginner:

    How to Stay Motivated in the Gym as a Beginner:

    Starting in the gym can be difficult in the first place, but finding the motivation to keep going can be even harder! We are here to provide you with a few quick tips on how to stay motivated in the gym as a beginner: Find a Gym Buddy: Here at Excel Body Fitness in Cary/Morrisville, we offer a wide variety of group fitness classes that are sure to introduce you to a friend(s). One of the best ways to stay accountable is to have someone who not only makes sure you show up, but helps you finish that last rep. Many of our members send each other text messages before class to hold each other accountable and motivated! Track your progress: Sometimes when we first start our ....

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  • Workout Supplements and How To Incorporate Them Into Your Daily Routine

    Workout Supplements and How To Incorporate Them Into Your Daily Routine

    Talk about workout supplements has been on the rise recently within the fitness community and it comes to no surprise that many people are interested in incorporating them into their daily routine! Although supplements are not necessary to see results in the gym, they can give you that extra boost to push you even closer to your goals. Two of the most common workout supplements are Pre-Workout and Amino Acid’s (BCAA’s): Pre-Workout: Pre-Workout incorporates caffeine and all of your daily vitamins into ONE to give you all the energy and strength you need to push through that last set. Pre-workout typically comes in a powdered form that you mix into water, or you can find ....

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  • Creating SMART goals for fitness journey (Specific, measurable, Attainable, Realistic, Time-bound)

    Creating SMART goals for fitness journey (Specific, measurable, Attainable, Realistic, Time-bound)

    When starting your fitness journey here at Excel Body Fitness in Cary/Morrisville, it is important to know just exactly what goals you are aiming to accomplish. Using the SMART goal method is a great way to ensure your goals are not only reasonable, but achievable as well. The acronym goes as follows: S- specific When thinking about your goals, have a SPECIFIC idea in mind. Rather than saying “I want to tone up”, say, “I want to create muscle growth and definition in my legs, arms, and back.” With specifying your goal, you are more likely to take the exact steps needed to achieve them. M- measurable Making sure your goals are measurable is also a key ....

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  • Correlation between good sleep and reaching fitness goals

    Correlation between good sleep and reaching fitness goals

    It is no secret that sleep has a large impact on us and how we get through our day, but did you know that a lack of sleep can actually delay your progress in the gym? The main time that our muscular recovery takes place is actually when we are asleep! As your body enters the REM stage of your sleep cycle, your pituitary gland releases growth hormones that stimulate muscular growth and repair. Lack of REM sleep can also cause decreased exercise ability. Doctors recommend that we get 7-9 hours of sleep per night in order to function properly and to the best of our ability. A great way to ensure you're getting enough sleep is to keep track of your sleep with a journal. This can be in ....

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  • Gym Tips for Beginners

    Gym Tips for Beginners

    Being a beginner in the gym can feel intimidating, but here at Excel Body Fitness, we can assure you that we are a no-judgement zone! Our Cary Morrisville Gym facility offers an open-gym option, group fitness classes, and one on one personal training that are sure to help you get back into the swing of things. Here are some tips on getting back into the gym as a beginner and how to get started: Finding a Gym Buddy: Whether you meet them at our facility or you've known them for a while, having a partner in crime when it comes to exercise is a great way to motivate each other to stay on track and keep showing up! You can hold each other accountable, motivate each other to ....

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  • Relieving Muscle Soreness & Tension

    Relieving Muscle Soreness & Tension

    After completing a week's worth of workouts here at Excel Body Fitness, you may experience some muscle soreness and tension in certain areas of your body. This response is completely normal and is the result of micro-tears in your muscles which in turn results in growth once these tears are healed. Although muscle soreness is normal, it can be uncomfortable and not ideal for your day to day activities. We are here to help with a few tips and tricks on how to alleviate the symptoms of muscle soreness and tension: Antioxidant Supplements: Antioxidants such as Turmeric, Prunes, Walnuts, and Green Tea are amazing for reducing inflammation which in turn alleviates some pain from ....

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  • Memorial Day Treats

    With Memorial Day weekend approaching, we know that some people may struggle with finding a balance between enjoying your favorite foods and staying on track. We are here to reassure you that one weekend will not diminish your progress and food is FUEL! We have some fun, healthy, and delicious snack ideas that are not only nutritious, but super satisfying: Patriotic Fruit Platter: Fill a platter with Strawberries, Blueberries, and greek yogurt dipped pretzels in the pattern of the American Flag. Frozen Banana Popsicles Freeze whole bananas, dip them in melted dark-chocolate, and toss on some red, white, and blue sprinkles! Pico De Gallo & Blue Corn Tortilla ....

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