Club Blog

How Can An Individual Benefit From A Group Fitness Plan?

When you work with a group in an exercise program, it offers an avenue for accountability, support provision and motivation. Every member of a group program would usually do their best to keep up a good record; this is also applicable in exercise program; each member would doggedly adhere to the stipulated fitness routines in order to keep-up a good record and also make the other members of the group happy; in return, effectiveness would be realized.

When people carry out exercise in a group or with a partner, there are better chances that such individuals would stay on track; to this end, the American Academy of Physician Assistants suggests that exercises should involve friends, family members, spouses and even pets to form a group fitness program, which would in return facilitate great results. A group exercise member comments “embarking on a group exercise can be a fun-filled adventure; when friends and family members are involved in an exercise workout; there’s an air of fun and energy is also boosted while motivation is heightened”

Another benefit that group exercise offers is that of courage to successfully finish a given exercise routine while being energized and eager to take up a tougher one without getting bored or tired. If you want to get results from a fitness program, the best way to achieve that is by getting involved in an exercise group.

One of the greatest energy and motivation boosters is compliments; this is one of the gains of hanging out with a group for a keep-fit program. As your group members continue complimenting significant changes on your body structure; you would surely be motivated to even take a giant step to another level in your exercise workout.

However, one of the challenges of exercising with a group is this; if the group grows larger, you might loose a sense of belonging especially if you are new and just beginning exercise workouts. This can easily interfere with proper learning of exercise forms; in such condition, it is easy to drawback.

Did you know that 1 out of 3 older adults (65+ years) fall each year? And, after you fall once you are at greater risk of future falls. Some people might think that falling is a normal part of aging. But, this is NOT true. Falls are preventable; the following simple steps can prevent you or a loved one from falling:

1. Physical Activity:  Balance, flexibility, and strength training reduce the risk of falling. It is never too late to begin an exercise program. Start simple with weight shifting, low impact exercises, and don’t forget to stretch.
2. Medical Management: Talk to your doctor. Medications and especially combinations of medications can make us dizzy which can increase risk of falling. Also, have your vision checked. Changes in vision and inner ear functioning can directly effect falls.
3. Home Modification:  Installing grab bars and even removing floor clutter can reduce the risk of falls. Adequate lighting and bathroom modifications are important to stay on your feet.
4. Get informed:  There are many fall prevention local resources available. Go to www.sandiegofallprevention.org and check out the resource guide which lists local fall prevention resources.

 Remember, falling is not a normal part of aging. Stay independent, active, and aware.  La Jolla Sports Club has many programs to help people of all ages be healthy, active, and fit.  Building a strong body and mind are key to maintaining health.  See what La Jolla Sports Club has to offer today!

1. Get Plenty of Sleep
2.   Aim for at least 8-hours a night.
3. Reduce Fast-food intake
   1. Not only will your health increase so will your bank account.
4. Eat-Slower
   1. Most people eat so fast that they outrun the signal from the brain that lets you know you are full. This causes extreme overeating, calorie intake and fat storage.
   2. Listen to your body’s signals.
5. Eat Fish
   1. Fish have no legs and are therefore the healthiest of protein choices.
   2. Fish provides very lean protein and omega-3 fatty acids, which improve brain function, sex cell formation, mood enhancement and heart health.
6. Trade Saturated fats for Monounsaturated fats
   1. While saturated fats clog arteries by increasing bad cholesterol (LDL), monounsaturated fats help clear clogged arteries by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL).
   2. Monounsaturated fats are liquid at room temperature and readily found in nuts, seeds, and oils (especially olive).

Spin Classes are a great way to stay in shape and help build a strong heart and a sleek physique.  La Jolla Sports Club offers a wide variety of these spin classes with instructors to mee your every need.  Work up a good sweat with this indoor cycling program. It’s a great activity for all skill and fitness levels. Beginning and advanced cyclists can ride side by side in a non-competitive environment.

Classes Include

• Spinning: Indoor-cycling program using every aspect of high-performance racing bicycle designed by Schwinn that’s fully adjustable and stationary.
• Structure & Spinning: Indoor cycling class using every aspect of high-performance racing bicycle in a master class setting. This workout is designed to enhance your cycling through a charted and timed workout.
• Spin & Sculpt: A combination of resistance and cardiovascular workout, alternating intervals between the bike and strength moves, using hand weights and body bars.

1. Exercise 

• Regular exercise provides many of the same benefits as sound nutrition. When coupled together perfect health is not far behind.

1. Avoid High Fructose Corn Syrup at all costs
   1. HFCS is a modified fruit sugar that serves no purpose in the body. It is processed by the liver and stored as subcutaneous fat.
   2. HFCS is also thought to be the leading cause of syndrome X that consists of obesity, insulin resistance and Type II Diabetes.
2. With Fruits and Vegetables aim for the Rainbow
   1. Choose fruits and vegetables try to eat the colors of the rainbow.
   2. Different color fruits and vegetables represent differing vitamin and nutrient content.
3. Eat a Daily Multi-Vitamin and Mineral
   1. Even with a balanced diet, a Daily vitamin and mineral supplement should be used as insurance.
4. Develop informed nutrition strategies that become habits for life!
   1. Old habits die-hard, which is especially true for eating habits.
   2. It takes about 3-weeks of effort to begin breaking old eating habits and replacing them with new healthier eating habits. Hang in there!

 Working out, especially with friends, is a great tway to maintain your body and your health.  Conditioning keeps you going with increased levels of energy and muscle mass.  

• Body Conditioning: Full body workout using, hand held weights, body bars, balls, and your own body weight for resistance training. Abdominal and stretch exercises included.
• Bosu Abs/Core Training: A thirty minute condensed CORE strengthing class with special emphasis on intense abdominal and core conditioning using the Bosu Ball, Exercise Ball, and Pilates based exercises.
• Bosu Pilates/Function Fitness: A class dedicated to total body muscular and strength training by applying a variety of modalities such as Bosu Ball, hand weights, fitballs, bands, and body resistance. Floor exercises inspired by the work of Joseph Pilates that strengthen your body’s core muscles. Pilates exercises strengthen the body from the inside out.
• Conditioning with Bosu Ball: This class is 20 minutes cardio, 20 min conditioning, and 20 minutes of abs. All work is done on the bosu ball.
• Extreme Legs: A patented strength and conditioning class targeting legs, glutes, and abs.

Clark Gracie is a member of the family synonymous with the art of Jiu Jitsu. He’s a brown belt with the Clark Gracie Team, four-time national Jiu Jitsu champions. Clark was trained under his father, Carley Gracie, who is known today as one of the most technical instructors in the discipline. Clark Gracie has found a home here at the La Jolla Health Fitness Gym, where he is the resident Jiu Jitsu instructor.

Jiu Jitsu is the art and skill of controlling and resisting opponents in ways that force them to submit. Because the majority of physical confrontations end up on the ground, combined with the fact that control is generally easier on the ground, much of the technique of Jiu Jitsu focuses on taking the opponent down to the ground with the idea of leveraging dominant control positions that render the opponent helpless.

Classes are taught five times a week. Come and try an introductory class, we’re confident that Jiu Jitsu will not only become a new favorite La Jolla Sports Club Fitness program, but also one of the most cherished and enjoyable aspects of your life. It will give you a confidence, knowledge, body dexterity and fitness that a few people will ever know.