This is the single best way to lose weight and keep it off. By adding more lean body mass you increase your metabolic rate, burning additional calories throughout the day. Research shows that muscle burns up to five-times as much energy as fat.

Muscle is constantly working to burn calories. Weight lifting and strength conditioning are not just for body builders, they're for everyone: Grandpa, Grandma, Mom, Dad and young adults. Your intensity, and whether you should lift free-weights, use machines or a combination of the two, depends entirely on your goals and experience.

Xtreme offers a wide range of strength training equipment. We have everything from free-weights to the latest in weight lifting machines. We offer classes like Pilates, Awesome Abs, Body Pump and Core Conditioning to help you build your deep muscle tissue and core strength. We have services to help assess your strength and set baselines for future development. You can consult one of our personal trainers to better understand which program is right for you.

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This is the best way to strengthen the heart, lower your resting heart rate and add years to your heart's life. Ideally you want to mix some sort of aerobic exercise with a good strength and conditioning routine. At minimum, you want to perform a cardio workout 3 times a week for at least 30 minutes. Intensity of the workout depends on several factors including age, fitness, body type and goals. Xtreme makes cardio fun and interesting by offering a wide range of aerobic classes:

1. Step Aerobics
2. Boxing for Fitness
3. Cardio Groove
4. Hip Hop Fusion
5. Cardio Kickbox
6. Spinning

Ask one of our personal trainers to determine which class(es) is best suited for you.

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Want to eliminate that lower back pain? Lower the risk of injury while working out? Get rid of that pinched nerve in your neck? Well, start stretching on a regular basis. Think it's a hassle? WRONG - It's crucial to staying fit. Think about it, what is the first thing you see your dog or cat do when it gets up after a nap? That's right - stretch. Instinct tells nature that stretching is key to maximum performance, and it's no different for us "smarter" humans. Stretching before, and in particular, after a workout will help you feel fresher and eliminate much of the soreness you typically feel the day after a workout. We offer special classes and services to help you achieve your flexibility optimum:

• Facilitated Stretching Techniques
• Yoga
• Mat Pilates

Increase your performance and blood flow by stretching - it is a staple for any complete fitness program. Consult one our personal trainers to develop a custom flexibility program for you.

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Regardless of how hard you workout or how much you lift, you will never reach your fitness goals or true potential if you don't incorporate a healthy diet. You can do all the crunches you want, but no one will ever see your six-pack stomach muscles through the fat around them if you don't eat right. What's right? That depends on the person, life style and goals, but in general here are the top ten nutritional tips:

1. Limit fast food - high in saturated fat.
2. Eat breakfast - the body is in famine mode in the morning, which slows your metabolism.
3. Eat something healthy every 3 hours. Don't allow yourself to starve.
4. Cut down/out the simple carbohydrates and sugars.
5. Limit soft drinks. They have no nutritional value and are basically pure sugar.
6. Don't eat after dark. This varies with life style, but in general, don't eat 2 hours prior to bedtime.
7. Limit red meat. The average American male has 5 lbs of undigested red meat in his intestines by the age of 55.
8. Drink half your weight in ounces of water a day - caffeine dehydrates the body.
9. Watch your alcohol intake. If you must drink it, make it red wine or clear liquor, and drink in moderation.
10. We recommend you don't smoke - it severely limits your lungs ability to support your workout routine.

Bottom-line, don't expect fitness miracles if you aren't willing to eat better.

To the average laymen all this can seem very confusing and complex. That's where a good certified personal trainer could help. Schedule a consultation with an Xtreme personal trainer today to more fully explore our award winning, proven philosophy to better fitness. A trainer will design a custom program that will meet your goals. Allow your trainer to create a "Total Fitness Simplified" program for you to understand and implement.

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