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New Rules of the Road



A great deal has changed in the world of fitness. With our overexposure to daily infomercials, new research and fad diets, it’s easy to be confused about what to do and who to trust. Like any profession, the arena of personal development experts is inhabited by a wide range of interesting characters who collectively bring an even wider range of qualifications, philosophies, egos, attitudes and motives to the self-help table. Some are incredibly knowledgeable while others are, to put it plainly, full of crap.

Most of us have a limited amount of time to work out, and we shouldn’t waste a second of it on outdated facts. To clear the confusion, here’s a quick primer...

Old rule: Do crunches for a strong midsection.
New rule: Get a strong core with functional full-body exercises.

Abs are only one part of your core. The full core also includes obliques, transverse abdominis and erector spinae (lower back). Some experts even consider your hips to be part of your core. A strong midsection keeps your back healthy, improves posture, allows you to move with greater control and helps with balance. So don’t just crunch; do a variety of planks, side planks, twists, rotations and balance work.


Old rule: Always rest between strength-training sets.
New rule: Circuit train to make the most of your workout.

While there’s nothing technically wrong with resting between sets, who has time? Circuit training is a method borrowed from athletes and modified for us regular folks. Traditionally, circuit training is done in stations that alternate between different muscle groups – moving from one station of exercise to the next with little to no rest. Because you keep your heart rate up throughout the workout, you not only build muscle, but  also get the benefits of cardiovascular training.


Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky.
New rule: Choose weights that challenge you.

For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky. Unless you spend hours upon hours at the gym, that just isn’t true. If you can lift a weight 20-25 times, it’s time to go heavier. Select a weight that is heavy enough to get you to muscle exhaustion – the point where your muscle is too tired to do another rep with proper form – during your last couple of reps in a set (I recommend 8-15 reps with 1-4 sets).


Old rule: Do yoga and Pilates to make your muscles longer and leaner.
New rule: Round out your workout routine with yoga and Pilates.

No form of exercise has the ability to lengthen your muscles. Your muscles are a certain length, and training doesn’t make them longer. Yoga and Pilates are fantastic activities that add value to any workout program – reduced stress, improved focus, core strengthening and greatly improved flexibility – but they don’t fully replace cardio or strength training unless the kind you’re doing is extremely vigorous and advanced, and for most people in group classes and utilizing workout DVDs that is not the case.


Old rule: No pain, no gain.
New rule: If you feel bad or are in pain, stop, rest and modify your workout.

While “feeling the burn” is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain. It’s a sign that something is wrong with your body and it needs rest or exercise modification, like walking instead of running or front lunges instead of backward. Remember, exercise is supposed to make you feel better, not worse!

When it comes down to it, the new rules for fitness are common sense and help you to reach your goals faster. Incorporate these new “rules” into your repertoire and you’ll be amazed at what a difference such small changes can make!

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Calendar

April 2019

Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

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Celebrate Easter with a trip to Andy Alligator’s Fun Park! On Saturday and Sunday, get $5 off an All-Day Pass with our Eggcellent Easter Special. All-Day Passes include Go-Karts,...

Cost: $23.95

Where:
Andy Alligator's Fun Park & Water Park
3300 Market Pl
Norman, OK  73072
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Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

More information

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The Annual Mentorship Exhibition features pieces from Oklahoma City high school students that visit the Artspace studio each month. Throughout the duration of the program, the students engage with...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Sponsor: Artspace at Untitled
Telephone: 405-815-9995
Website »

More information

Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

More information

The OSU Symphony Orchestra will conclude the 2018-19 season with Schubert's monumental and majestic Symphony No. 9 in C ("The Great"). The concert opens with The European Anthem,...

Cost: General Admission: $10; Students & Seniors: $7

Where:
Oklahoma State University Department of Music
132 Seretean Ctr
Stillwater, OK  74078
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Sponsor: Oklahoma State University Department of Music
Telephone: 405.744.6133
Contact Name: Dr. Thomas Dickey
Website »

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The Annual Mentorship Exhibition features pieces from Oklahoma City high school students that visit the Artspace studio each month. Throughout the duration of the program, the students engage with...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Sponsor: Artspace at Untitled
Telephone: 405-815-9995
Website »

More information

Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

More information

Potbelly Sandwich Shop is giving back to the local neighborhood with Feed Your Smile, a fundraiser supporting Concordia Life Care Community.  Show this flyer on your smartphone or...

Cost: Free

Where:
Potbelly Sandwich Shop
8500 N Rockwell Ave
OKC, OK  73132
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Sponsor: Potbelly Sandwich Shop
Telephone: 405-792-5112
Contact Name: Katy Fabrie
Website »

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The Annual Mentorship Exhibition features pieces from Oklahoma City high school students that visit the Artspace studio each month. Throughout the duration of the program, the students engage with...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Sponsor: Artspace at Untitled
Telephone: 405-815-9995
Website »

More information

RexFest will feature an interactive art exhibit called a luminarium created by Architects of Air. From April 25-28, visitors can walk through the inflatable sculpture, which disperses light and...

Cost: $8 for kids; $10 for adults; $30 for families of four

Where:
Together Square
400 W Sheridan Avenue
Oklahoma City, OK  73102
View map »


Sponsor: Delta Dental

More information

Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

More information

Show More...
Show Less...

The Annual Mentorship Exhibition features pieces from Oklahoma City high school students that visit the Artspace studio each month. Throughout the duration of the program, the students engage with...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Sponsor: Artspace at Untitled
Telephone: 405-815-9995
Website »

More information

RexFest will feature an interactive art exhibit called a luminarium created by Architects of Air. From April 25-28, visitors can walk through the inflatable sculpture, which disperses light and...

Cost: $8 for kids; $10 for adults; $30 for families of four

Where:
Together Square
400 W Sheridan Avenue
Oklahoma City, OK  73102
View map »


Sponsor: Delta Dental

More information

Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

More information

"Deliberately silencing the internal chatter and not overthinking. Conscious, but not over-trying. With this approach, things just seem to happen—it’s where all the substance is...

Cost: Free

Where:
Individual Artists of Oklahoma
706 W. Sheridan Ave.
Oklahoma City, OK  73102
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Sponsor: Individual Artists of Oklahoma
Telephone: 405.412.2541
Contact Name: David Smith

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Shop over 200 vendors at this indoor event with everything from vintage furniture, retro and mid-century decor to handmade goods, antiques, industrial finds and architectural salvage!

Cost: $5 at the door, 13 and under free

Where:
Heritage Place
2829 S. MacArthur
Oklahoma City, OK  73128
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Sponsor: Junk Hippy
Contact Name: Kristen Grandi
Website »

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A Sporting Chance will host the 25th annual Track and Field Meet at Branson Junior High in Branson, Missouri. A Sporting Chance provides year-round sports and recreation programs designed for those...

Where:
Branson Junior High
263 Buccaneer Boulevard
Branson, MO  65616
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Sponsor: A Sporting Chance
Telephone: 404-314-2188
Contact Name: Hannah Schachinger

More information

RexFest will feature an interactive art exhibit called a luminarium created by Architects of Air. From April 25-28, visitors can walk through the inflatable sculpture, which disperses light and...

Cost: $8 for kids; $10 for adults; $30 for families of four

Where:
Together Square
400 W Sheridan Avenue
Oklahoma City, OK  73102
View map »


Sponsor: Delta Dental

More information

This one-day festival is rooted in the printing of large-scale woodblocks carved by local Oklahoma artists. We bring in a 5-ton steamroller and print pre-carved blocks throughout the day on Tyvek...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Sponsor: Artspace at Untitled
Telephone: 405-815-9995
Contact Name: Evan
Website »

More information

Men and women from across the American West played critical roles - both “over there” and on the home front - in helping the Allies win World War I. The National Cowboy & Western...

Cost: $12.50

Where:
National Cowboy & Western Heritage Museum
1700 Northeast 63rd Street
Oklahoma City, OK  73111
View map »


Telephone: 405.478.2250
Contact Name: Jenni
Website »

More information

The Annual Mentorship Exhibition features pieces from Oklahoma City high school students that visit the Artspace studio each month. Throughout the duration of the program, the students engage with...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Sponsor: Artspace at Untitled
Telephone: 405-815-9995
Website »

More information

Andy Alligator's is celebrating teachers! On Saturday and Sunday, teachers with a valid ID will receive a FREE All-Day Pass and $5 off for each family member! An All-Day Pass includes...

Cost: Teachers receive a FREE All-Day Pass; family members get $5 off

Where:
Andy Alligator's Fun Park & Water Park
3300 Market Pl
Norman, OK  73072
View map »

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America’s largest interactive comedy murder mystery dinner show is now playing at the Skirvin Hilton Hotel. At The Dinner Detective, you’ll tackle a challenging crime while you...

Cost: $59.95

Where:
The Skirvin Hilton
1 Park Ave
Oklahoma City, OK  73102
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Sponsor: The Dinner Detective
Telephone: 866.496.0535
Website »

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Get a sample of the nightlife of Spain at Tulsa Botanic Garden's "Viva La Vida." The Garden is bringing star chef Jamie Bissonnette (Toro restaurants in Boston, NYC, Bangkok and...

Cost: $250

Where:
Tulsa Botanic Garden
3900 Tulsa Botanic Dr
Tulsa, OK  74127
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Sponsor: Tulsa Botanic Garden
Telephone: 918-289-0330
Contact Name: Lori Hutson
Website »

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2nd annual gathering of "The Big Lebowksi" fans at The Dude Abides OKC All Oklahoma City Urban Achievers, Abiders and Coen Brothers fans are invited to join us at Fassler Hall OKC and...

Cost: Free, contests have entry fee

Where:
Fassler Hall
421 NW 10th
Oklahoma City, OK  73103
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Sponsor: Revolve Productions
Telephone: 405.810.6977
Contact Name: Tobi Coleman
Website »

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