6. Control Portions with Low Glycemic Index (GI) Foods • The GI index is used to measure how quickly the body converts certain foods into sugar to be stored in muscle tissue. • Low GI foods break down slowly providing sustained energy and prevents an extreme drop in blood sugar (hypoglycemia) that can lead to low energy and type II Diabetes. • Examples of low GI foods are whole grains, fruits, vegetables, lentils, and nuts.
7. Reduce the amount of Liquid Calories a. Replace soda, juice and alcohol with water to stay lean. Many of these sugary drinks also contain high amounts of the dreaded High Fructose Corn Syrup (HFCS).
8. Avoid the low carbohydrate trap a. Carbs are the body’s #1 preferred source of fuel. b. In the absence of carbs the body produces energy by dipping into your precious protein stores that make up your muscles, a process known as gluconeogenesis. c. For every 1-gram of carbohydrate we ingest we store 3 grams of water. d. Cutting out carbs will help you lose weight, but the weight lost is from muscle and water loss not fat.
9. Water Yourself
a. Hydrate readily throughout the day especially before and after strenuous exercise. Remember to drink 6 oz. every 15-20 minutes during exercise.
10. Eat more fiber
a. This means trading your white bread for heart-healthy whole wheat and increasing intake of fruits, vegetables, nuts and beans.
At La Jolla Sports Club, they know that all great fitness programs start with YOU! Being healthy is a key factor in remaining in-shape and feeling great! Personal training is also another key factor in maintaing your health! ]]>La Jolla Sports Club offers the most qualified and experienced staff of Certified Personal Trainers in the area. All of our personal training staff have a nationally recognized certification and complete continuing education courses on a regular basis. We only hire personal trainers that have at least a B.S. in a related field or several years of experience. All of our Trainers are equipped to help you meet and exceed your goals through a combination of both traditional and functional training techniques. Our diverse team is available seven days a week to keep you on track and take your fitness to the next level.
- Get Plenty of Sleep
- Aim for at least 8-hours a night.
- Reduce Fast-food intake
- Not only will your health increase so will your bank account.
- 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.
- Listen to your body’s signals.
- Eat Fish
- Fish have no legs and are therefore the healthiest of protein choices.
- Fish provides very lean protein and omega-3 fatty acids, which improve brain function, sex cell formation, mood enhancement and heart health.
- Trade Saturated fats for Monounsaturated fats
- 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).
- 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.
- 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.
- Regular exercise provides many of the same benefits as sound nutrition. When coupled together perfect health is not far behind.
- Avoid High Fructose Corn Syrup at all costs
- HFCS is a modified fruit sugar that serves no purpose in the body. It is processed by the liver and stored as subcutaneous fat.
- HFCS is also thought to be the leading cause of syndrome X that consists of obesity, insulin resistance and Type II Diabetes.
- With Fruits and Vegetables aim for the Rainbow
- Choose fruits and vegetables try to eat the colors of the rainbow.
- Different color fruits and vegetables represent differing vitamin and nutrient content.
- Eat a Daily Multi-Vitamin and Mineral
- Even with a balanced diet, a Daily vitamin and mineral supplement should be used as insurance.
- Develop informed nutrition strategies that become habits for life!
- Old habits die-hard, which is especially true for eating habits.
- 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!
- 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.
- 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.
- 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….
- REST!: Sleep loss appears to do two things: makes you feel hungry even when you are full, and increases fat storage.
- 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.