1. Need to Drink More Water? Boost Your Metabolism While You’re at It

    We can all stand to drink more water. Besides making up 60 percent of our bodies, it’s vital for most daily processes, including the distribution of nutrients to muscles after a hard workout at the fitness center. Obviously, drinking water hydrates us, but did you know it can also boost your metabolism?   Detox diets take advantage of water’s toxin-flushing abilities, but it can do more f…Read More

  2. How Much Weight Do You Need to Lose?

    Do you think you need to lose weight? When asked this question, most would say yes and even throw out a number – 10 pounds, 50 pounds, 100 pounds. Acknowledging the need to lose weight is an important first step to improving both health and fitness, but what is it based on –actual need, or appearances? Influenced by images in the media, many people get the wrong impression they need to weigh l…Read More

  3. Dreading That Tough Workout? Here Are 7 Mental Techniques to Help You Push Through

    Often the biggest battle when it comes to getting fit isn’t the one with your body – it’s the one in your head. No matter how motivated, everyone has those days when merely showing up for an early-morning or late-night workout at the fitness center is an accomplishment. Instead of phoning it in the next time you feel defeated before you even start, try one of these motivation techniques and …Read More

  4. Combat Childhood Obesity with These Nutrition & Fitness Steps

    In September, families with school-aged children settle back into a busy routine full of sedentary activities and less healthy eating habits. Considering this national trend, one out of every three children in the U.S. is either overweight or obese. There’s also a 70% chance obese children will remain overweight into adulthood.  As National Childhood Obesity Awareness Month, September is a good…Read More

  5. Are Your Exercising Too Much? Look for These Signs

    Most people have a hard time finding motivation to make it to the fitness center, but some struggle with the opposite problem – spending too much time there. Exercise is great for you, but, like many other great things in life (like dessert), it’s possible to get too much of a good thing. Our bodies need one to two days of rest a week, and if you’ve been putting in extremely intense workouts…Read More

  6. Dealing with DOMS (Delayed Onset Muscle Soreness)

    Whether you’re trying something new or just getting back into your pre-summer fitness gym routine, be prepared to deal with some muscle soreness. For newbies and seasoned athletes alike, delayed onset muscle soreness (shortened to DOMS) comes with the territory of improving fitness. Setting in 24 to 48 hours after a workout, this is the ‘good’ pain referred to in the overused slogan “no pa…Read More

  7. Staying Motivated on Your Weight Loss Journey

    One common reason people get a gym membership is to lose weight. At Spunk Fitness, we love being a resource for our members looking to lose weight, and we are happy to provide the support, advice, and information you need to change your life. However, there is only so much that we can do to help you lose weight; you need to help yourself. This is easier said than done, because in the face of stres…Read More

  8. Common Kettlebell Mistakes

    Implementing kettlebells into your workout can be a great way to add a full-body workout to your routine that increases strength and resistance. However, as with any equipment in our fitness center, there is a right way and a wrong way to utilize these highly effective weights. At best, you could be wasting your energy on inefficient exercise; at worst, you could cause serious injury to your body.…Read More

  9. Yoga Poses For Before and After Your Workout

    It is important to warm up before a workout and take the time you need to recover from exercise because it takes a toll on your body over time. One way to address both the need to prepare for a workout and to recover from a workout is to do certain yoga poses before and after every workout. Why yoga? Yoga is helpful for both warmup and recovery. For warmup, yoga primes your muscles for exercise, e…Read More

  10. Common Workout Excuses, Debunked

    We have all been there: it is the end of a long day, and after working for hours, plopping down on the couch for the night sounds better than hitting the gym. It is easy to come up with a million excuses not to hit the gym; we have heard them all here at Spunk Fitness! However, as easy as these excuses are to make, they are also easy to poke holes through. Here, we debunk some of the most common e…Read More