September 11th, 2018



Create the “Experience” of Great Customer Service

August 29th, 2018


Whether a potential customer is at your facility for their first visit or they are returning as your current member. It is “your” customer’s perception of your gym and staff that will leave a lasting impression. Below are some steps to think about to create the best staff you can be proud of.

TIP: Employees who feel valued are more likely to report better physical and mental health, higher levels of engagement, satisfaction and motivation compared to those who do not feel valued by their employers.”
Acknowledgement by: American Psychological Association

What skills do you look for when you hire staff members?
1. Promptness
2. Eagerness to learn
3. Patient – we need patience with co-workers and customers
4. Good listener
5. Positive attitude
6. Attentiveness
7. Good Acting skills
8. Time management
9. Calming and persuasive
10. Professional
11. Polite and courteous

Employee Engagement Activities/Ideas Read the rest of this entry »

7 Muscle Foods for Men

August 15th, 2018


Building abs and sculpting muscles starts long before you ever hit the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with lifting weights. The right formula will fuel workouts, repair muscle tissue, and help you sculpt your physique.


Nutrition Game Plan

  1. Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.
  2. Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium. Sports nutritionists Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.
  3. Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which, Rosenbloom says, is thought to be a trigger for muscle growth.
  4. Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.
  5. Eggs “contain all of the essential amino acids,” Rosenbloom says. One a day is fine according to the 2010 Dietary Guidelines, but don’t throw out the yolk. According to Rosenbloom, “Half the protein is in the yolk along with other import nutrients like lutein for eye health.”
  6. Nuts — unsalted and either raw or roasted — are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.

Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants. Read the rest of this entry »

How to Eat Carbs and Still Lose Weight

August 1st, 2018


Think potatoes, pasta, and bread are fattening starchy carbs you need to avoid if you want fab abs? Think again. Despite what the Keto diet and other extremely low-carb weight loss programs might lead you to believe, you can enjoy carbs without derailing your diet.
A recent study from Stanford University shows that you can lose weight on any type of diet (low or high-carb). Neither strategy is superior: cutting either carbs or fats shaves off excess weight in about the same proportion. What’s more, the researchers found that neither insulin levels nor a specific genotype pattern could predict an individual’s success on either diet. What does determine success? Sticking with it.
Since staying on track is the key, if you’re a carb-lover, choosing a diet that includes your favorite carbs is a better strategy than banishing them altogether, feeling deprived, and then giving up.
Here’s how to keep your favorite carbs as part of your healthy eating plan:


A medium potato (5.3 oz) has just 110 calories, 2 grams fiber so it won’t make a dent in your daily calorie budget. Plus, they’re an excellent source of both vitamin C and potassium and are rich in B-vitamins. Potatoes are often considered a diet no-no because of how we eat them—as high-calorie french fries, potato chips and mashed with butter and gravy. If you enjoy potatoes baked, broiled or roasted and without the high-cal toppers, even the most conscious calorie-counters can fit potatoes into their diet.
Read the rest of this entry »

Electrolytes and Food

July 18th, 2018


Have you ever wondered what foods to put together for a great natural taste that also helps you replenish electrolytes?
See below for some ideas!