Club Blog

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.

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.

What makes the weight room seem intimidating to women? What should women consider when beginning to plan their weight and La Jolla fitness personal training sessions?

Some of the intimidation comes from the idea that men all know what they’re doing and women don’t. But that’s just not true! More and more women are lifting weights. In fact, statistics have clearly demonstrated that more women are participating in weight lifting today than ever before.

Consider the following tips when you plan your training session:

● Take advantage of your gym’s complementary personal training sessions and have a trainer create your own personalized program.
● Find a training partner who has some experience with lifting.
● Share the cost of La Jolla Sports Club Personal Training sessions with a buddy.
● Have your trainer demonstrate each of your specific exercises.
● Ask a floor trainer at your local La Jolla Health Fitness Center club to help you out.
If you need help in getting started on a new weight training program, please contact Laleh Yaghoubi, La Jolla Personal Trainer.

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