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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Most of us have a limited amount of time to work out, and we shouldn’t waste a second of it on outdated facts.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

September 2018

Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

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Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

Show More...
Show Less...

Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

Show More...
Show Less...

Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

Show More...
Show Less...

Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

Organizations making a positive impact on the health of Oklahomans will be honored at the 2018 Champions of Health Gala. All proceeds benefit the Oklahoma Caring Foundation, a non-profit...

Cost: TBD

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


Sponsor: Blue Cross and Blue Shield of Oklahoma
Telephone: 918.551.2164
Contact Name: Ellen Devereux

More information

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Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

Escape the ordinary, and learn about OKC from a different point of view. Relax in the climate controlled cabin on one of our 65’ cruisers, or enjoy the breeze on the viewing deck and listen...

Cost: $15 for Seniors and kids under 12, $20 Adults

Where:
Regatta Landing
701 S. Lincoln Blvd.
OKC, OK  73109
View map »


Telephone: 405.702.7755
Contact Name: Business Office
Website »

More information

The evening Cocktail Cruise offers stunning views of the downtown skyline, the Boathouse District and Finish Line Tower, the Wheeler Ferris wheel and quite possibly an amazing Oklahoma sunset. Come...

Cost: $15 for Seniors and kids under 12, $20 Adults

Where:
Regatta Landing
701 S. Lincoln Blvd.
OKC, OK  73109
View map »


Telephone: 405.702.7755
Contact Name: Business Office
Website »

More information

Show More...
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Take Steps is the Foundation’s largest nationwide fundraising event where patients, loved ones, friends and supporters empower and inspire each other to continue the fight against...

Cost: Free

Where:
Stars and Stripes Park
3701 S Lake Hefner Dr
Oklahoma City, OK  73116
View map »


Sponsor: Crohn's & Colitis Foundation
Telephone: 972.386.0607
Contact Name: Jackie Peterson
Website »

More information

Price Tower Art Gallery in Bartlesville will host Women Artists of the West's 48th annual juried art exhibition, featuring over 200 original art works, created by women in all mediums, subjects...

Cost: Free 2018-09-21,22,23

Where:
Price Tower Art Gallery
510 S. Dewey Ave.
Bartlesville, OK  74003
View map »


Sponsor: Price Tower Arts Center
Telephone: 918.336.4949
Contact Name: Angelina Bourgou
Website »

More information

Escape the ordinary, and learn about OKC from a different point of view. Relax in the climate controlled cabin on one of our 65’ cruisers, or enjoy the breeze on the viewing deck and listen...

Cost: $15 for Seniors and kids under 12, $20 Adults

Where:
Regatta Landing
701 S. Lincoln Blvd.
OKC, OK  73109
View map »


Telephone: 405.702.7755
Contact Name: Business Office
Website »

More information

The evening Cocktail Cruise offers stunning views of the downtown skyline, the Boathouse District and Finish Line Tower, the Wheeler Ferris wheel and quite possibly an amazing Oklahoma sunset. Come...

Cost: $15 for Seniors and kids under 12, $20 Adults

Where:
Regatta Landing
701 S. Lincoln Blvd.
OKC, OK  73109
View map »


Telephone: 405.702.7755
Contact Name: Business Office
Website »

More information

Show More...
Show Less...
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