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.
Is interval training right for you?
In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise (or “active rest”). As you get more fit, you decrease the “rest” time and increase the high-intensity periods. According to La Jolla Health Fitness Trainers, you’ll see big fitness gains if you train this way regularly.
For example, if you now run for 30 minutes at 6 mph, try this routine: Jog for five minutes to warm up. Then, increase your speed to 6.5 mph for one to two minutes (less if you can’t go that long). Then, jog for a few minutes at your normal speed, then again at the faster speed, and so on until you reach your time limit. Your ratio of work to active rest would be 2:3 if you ran for two minutes at 6.5 mph, then jogged for three minutes at 6 mph.
You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you’re on a treadmill) to get your heart rate to 85% or 90% of maximum for one to three minutes. Then, go back to jogging at the 70% heart rate, and continue alternating.
As your fitness improves, your heart rate will be lower at the higher speeds, and then you can spend more time at those speeds. A good starting ratio of work to active rest is 1:3; you can always vary the ratios if they turn out to be too hard or too easy. Gym Trainers recommend interval training just once a week to start, as it is more intense than you may be used to. Once you get a feel for it, you can do it more often.
Marathon Magic Foods
When training for a marathon or any long run, nutrition can play a vital part in maximizing your performance. For long distances, runners need all of the energy they can get, and a big source of that is what they eat. Certain foods produce better performances, and ultimately it can make or break your fitness goals. See what Gemma Carter has to say as she takes you through the basic foods of a runner’s diet as well as performance maximizing foods and drinks.
Eat well, train well:
At the foundation of any runner’s diet should be a balanced range of nutrients generally high in carbohydrates, low in fat and with moderate amounts of protein. Eating well should be part of your routine just as much as the training itself.
La Jolla Health Fitness Trainers say to maximize your performance as an athlete, it is important to make sure you are getting the right ingredients from your diet, and in the right quantities. This is a great way additionally to fight off infection, keep your energy levels high and sustain yourself throughout your training. Make sure that you fuel up before and after a run, preferably 2 hours before a long run to give your system enough time to digest the food fully and aim to refuel after a run as soon as is suitable.
Here are a few of my top foods:
Greens (kale, broccoli, spinach, asparagus) – a great source of iron fueling the body. Low iron restricts your body’s ability to produce haemoglobin, and thus reduces its oxygen-carrying capacity. So your mum was right after all, eat your greens and become Popeye!
Kiwis, tomatoes and red peppers – packed full of vitamin C. They boost your immune system and fight off illness. Most colorful fruits should have high levels of vitamins in them so why not vary your fruit intake and every time you visit the supermarket try a new one. Some fruits and vegetables such as apples and red onions are rich in the antioxidant of quercetin, which boosts muscle endurance.
Carbohydrates (pasta, potatoes, rice and cereal) – this is your body’s main fuel and important energy foods for hard training. Look for foods with slow release energy instead of sugary snacks.
Seeds and nuts (almonds) – many runners love eating these as they are easy to take with you when you travel and a great energy booster, packed full of the right kind of fats – Omega 3/6.
Eggs – a great source of protein, especially for those of us who are vegetarian. If you are not a fan of eggs try something like kidney beans (full of protein also)
Frozen vegetables and frozen fruits – being frozen they are packed with the nutrients straight from the ground that may have been lost otherwise such as vitamin B and C and Beta Carotene as well as many other minerals.
Mixed salad leaves – great for any meal, low in fat and tasty. This can be a great source of iron as well as a great variety of other minerals and vitamins depending on the leaf.
Fish (E.g.-salmon) – as well as being great brain foods, fish have high levels of Omega 3/6 in them which reduces heart disease and can lower blood pressure.
Magic marathon food and drinks:
Here are a few extras that you can add to your diet when training just to give you that extra boost:
Flat cola – great post run drink, with caffeine to boost muscle recovery and keep energy levels high. Having the cola flat is easier on the stomach.
Bananas – a great source of magnesium, reducing muscle cramps.
Chocolate Milk – a source of Calcium and great recover drink after a run.
Ginger and mustard – strange but true these ingredients are great for muscle aches.
Green tea extracts – packed with antioxidants which fight off infection. If you don’t like green tea try white tea or a herbal tea like peppermint instead.
Herbs and spices – herbs like rosemary have great anti-inflammatory properties, whereas parsley, mint and coriander can be great for digestion and stomach cramps. Be sure to stock up on these. Try adding them to your cooking. So go on be adventurous!
So there we go, be adventurous and experiment with a good range of basic food substances! If you are not sure of the properties of some foods, look at the labels and don’t be afraid to do a bit of research. With a healthier diet, you’ll feel more energized and happier. So get cooking!
On a final note – don’t forget to hydrate, hydrate!!! I can never remind you enough of the importance of getting enough water before, while and after training. It is so important for optimizing performance and preventing cramps and muscle aches by flushing out the toxins in your body built up from exercise. Water also cools the body down and can prevent exercise induced headaches.
La Jolla Sports Club and Camelia Clum invite you into a special retreat where you can lose track of your daily stress from the outside world… at least temporarily. Relax, reflect, rejuvenate, and rejoice in your La Jolla Sports Club spa experience.
Camelia Clum, La Jolla Sports Club’s massage therapist, will guide you to a heightened level of luxury as they indulge your senses and pamper your skin and body with an advanced therapy, custom designed for you. We hope that we will not just meet your expectations, but exceed them. Retreat, indulge, rejuvenate, relax and enjoy. Enjoy Spa Services and packages that include skin care therapy, waxing, massage therapy and body therapy.