Club Blog

It’s still early in the year for those of us continuing on the right foot with our fitness, but don’t have a lot of time to devote to the La Jolla fitness gym. What can you do to get the most out of the three days per week that you have to spend exercising? If you can only commit to exercising a few days a week, it will be necessary to train all fitness components to ensure that nothing is lacking in the program.

For example, if you can only fit in three workouts a week, you may do your cardio and progressive resistance training on Mondays, Wednesdays and Fridays. Combining cardio and muscle conditioning in one workout will also provide a very challenging workout – you’ll walk away knowing you did it all. Ask me for help and I would be more than happy to jump start your new workout program.

Laleh Yaghoubi, La Jolla Health Gym Personal Trainer

by Laleh Yaghoubi

Nutrients like vitamin D and zinc help stave off the cold and flu, but what should you eat if you get sick? Brew up a bowl of this feel-better soup! It includes six immunity-boosting ingredients that help you get back to work, and the fitness gym, sooner.

1. Boil a cup of chicken broth.

2. Add a handful of leafy greens.

3. Toss in mushrooms.

4. Throw in two raw garlic cloves.

5. Add a piece of salmon.

6. A dash of black pepper. Let all ingredients simmer on low heat for 10 to 15 minutes. Eat and rest up!

If you have any questions, please contact Laleh Yaghoubi, Personal Trainer.

RUNNING FOR FUN

Running doesn’t always have to be a chore.  La Jolla Health Fitness Center Gyms is located in one of the most beautiful cities in the country, take advantage of it!  Get off the road once in a while and head for the beach, running trails, parks, etc.  Mix it up a bit to keep it interesting, that way you don’t get bored and burnt out from doing your same neighborhood loop day after day.

RUN TO RELIEVE STRESS

Have a long day?  Lace up your running shoes and get out for some fresh air.  A little exercise is a great way to blow off steam and rid some of that unwanted stress from a long day at the office.  Exercising releases natural endorphins in the body that resemble opiates, creating a feeling of well-being and the ability to produce analgesia. This feeling is commonly known as a “runner’s high.” So next time you’re feeling down, go for a little run and crank out some of those mood-changing endorphins!

RUNNING SHOES

Having proper running shoes for your feet is an important factor to healthy running.  Some shoes are made for people with high arches, others for low arches, some wide feet, others narrow feet.  Point being, not every running shoe is fit for every runner.  Road Runner Sports is a great place to find out which type of shoe is best for you.  They have trained professionals that put you on a treadmill and watch your stride to evaluate your gate and see which shoe model you should be running in.  Another thing to keep in mind is that shoes should be switched out every 300-500 miles, or approximately every 3 months when training on a regular basis.

RUNNING & NUTRITION

Nutrition is super important when it comes to running.  Eat a well-balanced diet and staying hydrated are an absolute must.  Your body needs fuel to run properly, just as a car needs gasoline in order to perform and operate correctly.  Eat a well-balanced meal (400-600 calories) 2-3 hours before going on your run, or grab a quick healthy snack (100-200 calories) 30 minutes to an hour before you hit the road. This will ensure that you doing “hit the wall” as runners call it, when you’ve completely exhausted all of your energy sources and struggle to take even one more step.  As far as hydration, for long runs (8+ miles) it’s important that you begin hydrating a few days before.  Otherwise, drink 16-24oz of water or sports drink an hour before you head on your run, and an additional 4-8oz just before you start.  Keep in mind, you should also consume 4-8oz of fluid about every 20 minutes during a run.