Club Blog

Summer is just around the corner and that same question always pops up…How can I get my mid-section in top shape?  Balance these four simple steps into your daily routine and you will be seeing the results you want!

1. Nutrition: When it comes to carbohydrates opt for a sensible amount of high quality carbs.  (example 45-65% of total calories.) Slowly add more fiber to your diet over the course of a month. Drink a lot of low or no calorie drinks.  Watch the sodium.  And eat light at night.
2. Cardio: Burn some extra calories by adding 20-30 minutes of cardio 3 to 4 times a week at a challenging pace.  For those who are already doing that, kick it up to 45 minutes or 4-6 times a week.
3. Weight Training: Weight training at least 4 to 5 times a week will help burn fat and increase lean muscle mass which increases your resting metabolic rate.  You will then be burning more calories throughout the day!

And last but not least….

1. REST!: Sleep loss appears to do two things: makes you feel hungry even when you are full, and increases fat storage. 
2. Get ready to hit the beach!!

Summer is almost here and having a body you can feel confident in is a great way to kick-off!  At La Jolla Sports Club they know the secrets to getting a great body fast!  Conditioning your abs helps this process move along quickly!

Conditioning Classes at La Jolla Sports Club Include:

I am sure that you are aware that a body can only survive a few days without water. All of our bodily fluids are mostly made of water. Water carries all the essential ingredients to nourish our body systems and acts to remove metabolic waste. Water also participates in many complicated chemical reactions required to maintain essential bodily functions. It lubricates our joints and protects our tissues and organs from shock. Water is definitely the most important nutrient for an athlete.

For an athlete to achieve optimal performance proper hydration must be maintained. If you wait until you are thirsty to drink water you are already dehydrating. Remember to drink 6-8 ounces of water every fifteen minutes during your workout. Here are a couple of ways to see if you are adequately hydrated.

• Weigh in before and after a workout. Drink two cups of water for each pound of body weight lost.
• Check the color of your urine. A dark gold color means you are dehydrated. Pale yellow or clear urine indicates a proper level of hydration.

Drinking water is essential to overall great health and body function!  At La Jolla Sports Club, they understand this and their personal trainers work hard to ensure that your workouts are both effective and safe!  They even have a great nutritionist to help you on the way! 

La Jolla Sports Club has a nutritionist on staff that has a B.S. in Dietetics and Nutrition. Make an appointment today to set up an initial assessment. Meal plans will be provided based on current nutrient deficits and personal needs. Constant contact and follow-ups will be provided to help all clients stay on track. Other services are provided as well such as trips to the grocery store, educational seminars, and weekly consultations.

It’s easy to fall into the trap: A workout buddy passes along an exercise tip, and then you pass it on to several folks you know. One day, you’re at the fitness gym, and sure enough, you hear the same tip repeated, so you figure it must be true. But in the world of fitness, myths and half-truths get passed around often – and some of them may be keeping you from getting the workout you need.

Some myths are just harmless half-truths, but many others can actually be harmful, according to La Jolla Health Fitness Trainers. They can be very frustrating and sometimes even lead to serious injuries.

One reason myths get started is because we all react a little differently to exercise. So what’s true for one person may not be true for another. In this sense you sometimes have to find your own ‘exercise truths’ – the things that are true for you. That being said, experts say there are also some fitness myths that just need busting, and the sooner the better! So to help put you on the path to a healthier, safer, and more enjoyable workout, we figured we would discuss what’s not true when it comes to exercise tips:

Fitness Myth No. 1: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.

Fitness Myth No. 2: Doing crunches or working on an “ab machine” will get rid of belly fat.

Fitness Myth No. 3: An aerobic workout will boost your metabolism for hours after you stop working out.

Fitness Myth No. 4: Swimming is a great weight loss activity.

Fitness Myth No. 5: Yoga can help with all sorts of back pain.

Fitness Myth No. 6: If you’re not working up a sweat, you’re not working hard enough.

Fitness Myth No. 7: As long as you feel OK when you’re working out, you’re probably not overdoing it.

Fitness Myth No. 8: Machines are a safer way to exercise because you’re doing it right every time.

Fitness Myth No. 9: When it comes to working out, you’ve got to feel some pain if you’re going to gain any benefits.

Fitness gym boot camps may be one of the fastest ways to go from zero to fit. The setup is simple enough: A La Jolla Sports Club Staff trainer leads a group of clients through an intense hour of cardio and functional-strength training. The secret lies in the circuit-style workout that toggles between cardio and muscle building. This leaves little if any down time, and the shuffling of routines prevents boredom and exercise ruts. For people willing to put in the work, boot camps enable exercisers to see results quickly, the better to stay motivated.

Boot camps have some special features. Many are held outdoors and often incorporate common environmental features such as stairs or ledges for cardio as well as functional exercises using only body weight or free weights. Encouragement comes not just from the instructor, but also from the other participants, who cheer and clap for fellow campers. And people are often paired or grouped for friendly competitions, fostering a camaraderie and support not usually found in regular fitness classes.

Come check out boot camp classes offered at your local La Jolla Health Fitness Gym.

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.