The FIT experience: Fit members seek the best of the best in all that they do, which is why they choose FIT, and all of the amenities it has to offer. With five premium locations in San Diego, FIT has been voted the “best gym” every year. We focus on all pillars of health, to ensure balance in your lifestyle. We believe customized fitness is creating a lifestyle with all pillars of health in mind to create a unique plan made just for you!

Customize Your Workout Plan

By joining FIT, you’re able to customize your workout and wellness plan with our premium amenities, locations, staff, and programs. We work together on a plan to help you properly nourish and move your body and achieve better health. It’s important to customize your fitness as you adapt and reach your goals.

Equipment

Our locations are built to inspire. We strive to make working out a seamless experience for our members. We offer the most effective strength and cardio equipment with a reimagined expansive floor plan- whether you’re hitting the bench press or pushing the limits on the rower.

Challenge yourself with all types of equipment – to fit your unique needs. We have extensive and premium free weights to improve your core and muscle imbalances. With our multiple racks, there’s plenty of room for everyone and there’s no waiting around for your favorite set of weights. Now is the time to target particular zones with endless possibilities.

fit mission beach shirt with workout gear

In addition, we have unique equipment ranging from plyometrics equipment to sturdy punching bags. Whether you’re letting off steam after work or practicing for an upcoming competition, using a variety of equipment can help train all different types of muscles for optimal performance.

Personal Training

Built with science and delivered with passion, our top-performing trainers will develop a custom program that fits your lifestyle. This plan starts by assessing your current condition; weight, sleep, nutrition and more. From this a Personal Trainer will create a plan that factors in all pillars of health including best stretching, cooling down practices, sleep and nutrion. our FIT Personal Trainer will be focused entirely on helping you assess and achieve your goals. Together, you will accomplish lasting results.

Group working out using kettle bells with fitness trainer

Unlimited Group Fitness

Curated, diverse group experiences taught by passionate instructors. Experience fitness and community at all five locations. If you’re looking to de-stress from the week in a Vinyasa Flow or crush your workout goals with a kickboxing class, you’re able to improve your skills and learn a new activity you may never have thought possible with unlimited group fitness. A sense of community is felt as you work up a sweat with the San Diego fitness community.

Two men with woman in middle after a workout

Inbody Scan

Our FIT Inbody Scan goes beyond the scale. This scan uses body composition analysis to reach your fitness goals through understanding how much of your weight is muscle, fat, or water. We recommend this scan to track your progress healthily and keep an eye on your progress through your fitness journey. The Inbody scan breaks down your muscles throughout your body, what to work on and whether you need to balance out your body’s muscle percentage.

Woman signing up to be a member at fit athletic gym

Nutrition

Nutrition is a huge part of customizing your fitness. FIT offers a wide selection of ready-made nutrient-dense meals, for all dietary needs, conveniently located on your way out of the gym. This buys you time for meal planning and keeps you on track for your fitness goals! Our delicious meals follow a lean protein and maximum flavor plan.

Community

Along with community-driven group fitness classes, we have unique FIT events throughout San Diego. From Golf Tournaments, Outdoor Yoga Classes, exclusive events, and more! You can get more out of our FIT membership with FIT Perx. This unique aspect allows you to access exclusive discounts at local San Diego businesses, ranging from spas to activities.

Ready to create your custom fitness plan? Join FIT today and start seeing results!

Sleep and fitness go hand-in-hand. When you schedule your workouts, you know that warming up properly and stretching afterward is crucial for you to progress in your fitness. However, what you do outside the gym is just as necessary, such as nutrition, stress levels, and, most importantly, sleep. It is proven that individuals have to sleep to progress in their fitness.

We exercise for our health, to help build muscle and keep our body functioning at its best. Whatever your fitness goal is, sleep is a critical part of how to get there. If you don’t include sleep as a priority, you won’t achieve the fitness goals you’re working towards!

How Sleep Affects Your Body

We all know the feeling of waking up tired, sluggish and knowing that you didn’t get your whole night’s sleep. Studies show that it’s essential for us to receive seven to nine hours of deep sleep each night. When this need is not met, we start to see unwanted side effects such as:

 

Combating the body’s need for sleep with caffeine can also detriment your body’s natural circadian rhythms when consumed too late in the day. There are many different cycles of sleep that we go through, such as REM sleep. REM sleep, also known as Rapid Eye Movement sleep, is one the most critical parts of a good night’s rest- due to the benefits of our bodies processing information and storing memory accurately. So long story short – skipping out on your zzz’s is more detrimental to your physical and mental wellbeing is short-term and long-term standards.

Does Getting Better Sleep Help My Workout?

The more rested you are, your mind and body function properly – including your hard-hitting workouts. Having a set sleep schedule helps you stay motivated to stick to your health and wellness goals. Getting enough sleep for your body drives more strength at the gym and enables you to focus and concentrate more easily outside of the gym.

muscular guy in black tank top tieing shoe lace of orange shoes

If you aren’t prioritizing your sleep, it is shown that your workouts can seem harder. Although sleep deprivation doesn’t affect your cardiovascular system or muscle strength directly, you will fatigue faster. This makes those intense HIIT Group Fitness classes harder to work out at “max capacity.”

How to Get Quality Sleep

Many factors can interfere with sleep. From stressful events at work to screen time late at night, here are a few tips to meet your seven hours of sleep and stay on track for your fitness schedule!

 

FIT + Your Wellness Journey

Now’s your time to redefine your life with FIT. The FIT experience is not only premium amenities, all-star PT training, or unlimited group fitness- it’s a lifestyle to bring all pillars of health together. Our FIT community is here to encourage everyone to be the best version of themselves!

madison lavern meditating

Ready to get FIT today? Sign up for a membership now!

No matter what your favorite way to sweat is, we know how important it is to keep up a consistent workout routine to maintain a healthy mind, body, and spirit. Hopefully, you have been keeping up a good exercise regime using one of our virtual training programs while our Fit clubs are temporarily closed. However, we understand that you enjoy working out at the gym for a plethora of reasons like the equipment, environment, personal training, classes, and culture to name a few. It is challenging to stay motivated when you are thrown off of your routine. So, don’t feel bad if you’ve taken a step back without having access to your usual amenities. We miss seeing your shining faces in person as much as you miss having access to the facilities, and we can’t wait to get you back to Fit! We are taking this time to prepare for a sweet and safe post-pandemic reunion with our beloved Fit Family!

As the vaccine rollout is happening, now is the time to get your body ready to return back to Fit and a little sense of normalcy. We are eagerly awaiting the news of when we can open our doors again. Don’t worry, you will be the first to know when we get the go-ahead! In the meantime, here are 4 tips on how to safely prep your body for a post-pandemic return to the gym.

We’re Getting Ready to Welcome You Back

While you are getting your body ready to head back to the gym, Fit is getting ready to welcome you back to our clubs with the amenities you’ve been missing during our temporary closure. We miss you all so much and are taking necessary precautions to ensure that our facilities are clean, safe, and ready to kick your butt once it is deemed safe to return! In the meantime, you can take advantage of our Virtual Training to help stay on top of your fitness goals and prep your body for the sweet post-pandemic return to the gym!

Personal trainers are the expert consultants of the fitness world. They’ve thoroughly studied different training approaches, worked with hundreds of clients, and tested countless diets to determine what works best.

Needless to say, getting personal training in San Diego is a tried-and-true way to take your workouts to the next level, regardless of whether your goal is to lose weight, build muscle, or prepare for an athletic competition.

But how do personal trainers do this? What exactly happens when you hire one and show up for your first training session? How will your personal trainer ensure you achieve your desired fitness results? Keep reading to find out! (more…)

Whether you’re just starting out with an exercise program, or you’re not getting your desired results with your current routine, hiring a personal training professional in San Diego may be just the thing you need to get the most out of your workouts.

But why is this so? What are the 3 main advantages personal trainers provide that you can’t get on your own? How useful is a personal trainer if you’re trying to build muscle? Read on to learn the answers to these questions! (more…)

Getting into the world of fitness and home workouts isn’t easy, especially if it’s been a while since you last exercised. Having the right mindset and hiring a reliable San Diego, CA, virtual trainer can help a lot, but it still takes some time to get used to your new schedule. 

In an effort to help you stay active during the COVID-19 lockdown, we have prepared a list of 3 tried-and-true fitness tips that will make your workouts more effective even if you’re a total newcomer to the world of fitness. Read on to learn more. 

How can a beginner start working out at home?

First off, you’ll need some equipment. Don’t worry, it’s nothing fancy! Just get some comfortable clothes (sweatpants, t-shirt, and sports bra) and a pair of running shoes (make sure they’re clean so you don’t mess up your floor). Depending on the type of training you do, you may also need a yoga mat. 

Here are the top 3 tips to follow if you’re looking to start exercising at home:

1. Set concrete and realistic goals

Get a piece of paper and write down your goals in a way that’s clear, easy to track, and not impossible to achieve. For example, “lose weight” is way too vague, while “lose 100 pounds by doing 3 hours of cardio every day” is unrealistic and probably dangerous for your health. 

A great beginner weight loss goal would be: “lose 15 pounds by doing 20 minutes of cardio a day and eliminating processed sugars and refined grains for a month”. This tells you exactly what you need to do and allows you to clearly track your progress by checking your weight. 

2. Make sure the workout fits in your schedule

The realities of modern life mean that free time can be in short supply even when you’re working remotely. That’s why it’s important to create a general daily schedule that leaves enough time for physical activity. Failing to do so will reduce the quality of your training and constantly give you excuses to postpone or avoid it. 

3. Work out with a professional

It’s no coincidence that most actors, models, athletes, and other people who place great value on their physical health and looks use personal trainers. Simply put, having an expert to guide you and keep you motivated during your training is the single most effective way to exercise.

The good news is, modern virtual workout programs are highly affordable, effective, and no less convenient than in-person training. Enlisting in one is the single best way to kickstart your home workout regime and make sure you stick with it.

When is a home workout not enough?

If you’re a beginner, the answer is: NEVER. The only times home workouts aren’t as effective as going to the gym is if you’re a bodybuilder looking to compete at Mr.Olympia, a professional swimmer training for the next Olympics, or a similar high-powered athlete.

In these and similar cases, you’re simply going to need a lot more equipment and space than you probably have in your home. If you really are training at this level, it’s best that you consult with your personal coach or manager on how to train during coronavirus

San Diego, CA, virtual trainerWhere can I find a dependable San Diego, CA, virtual trainer?

Are you looking to enlist in a state-of-the-art virtual training program? If so, look no further than Fit Athletic. As the leading fitness club in San Diego, we provide top-notch virtual training services that include access to seasoned personal trainers, as well as on-site training at multiple locations.

For instance, our Carmel Mountain gym includes high-end workout equipment, an olympic-size swimming pool, indoor cycling, yoga, and group fitness classes, and more. Get in touch with us today!

Most people in California are result-oriented, and you really can’t blame them for it. Between holding a full-time job, commuting to and from the said job, taking care of their family, and having a social life, they’re already busy enough as it is and don’t want to waste their valuable free time on something that’s unlikely to give them the outcome they want.

While this approach can work well in many areas of life, it’s often used as an excuse to avoid staying active during the COVID-19 lockdown. This can be a serious problem, as leading a sedentary lifestyle for months on end is far less healthy than exercising at home even a little

It’s also unnecessary, as people are more than capable of having an effective workout at home, especially if they hire a San Diego virtual trainer to help them out. Keep reading to learn more about how to make the most of your home workouts

Can you get the same results working out at home?

It all depends on what your goals are and how you go about obtaining them. If you’re looking to lose weight, build strength, improve your looks, maintain good cardiovascular health, stay more active as you get older, and target a specific muscle group (eg., you want to straighten your core muscles to relieve back pain), then the answer is a resounding YES. 

The vast majority of all the benefits you can get from working out, you can also get at home with practically no equipment. For the best results, you should enlist in a tried-and-true virtual training plan that gives you access to experienced personal trainers. 

Other benefits of working out at home include:

How long does it take to see results from working out at home?

Unfortunately, a one-size-fits-all answer to this question doesn’t exist, as it all depends on your personal situation and goals. For example, an individual who wants to lose 50 pounds or more will naturally take a longer time to do it than someone who’s only looking to shed a few pounds in order to get their “beach body”. 

Either way, you should never be focusing on short-term results when working out. Your goal should always be to improve your health and energy levels over the long run. Constantly keeping track of time can only cause you to become demotivated. 

How long does it take to see results from working out at homeWhere can I find a second-to-none San Diego virtual trainer?

Here at Fit Athletic, we can proudly say we offer the best virtual training program in San Diego. By signing up for Fit Virtual Training, you’ll be getting access to a state-of-the-art virtual training app that includes the complete range of cardio, mobility, and strength workouts as well as access to top-notch personal trainers. 

If training on-site is more to your liking, our Mission Beach gym boasts cutting-edge workout equipment, an indoor pool with a retractable roof, group fitness and yoga classes, a sauna and steam rooms, and more. Visit us today! 

As any successful athlete will tell you, the right mindset is by far the most important thing when it comes to staying fit and achieving your goals. Not even the best sports equipment and virtual training in San Diego, CA, can get you where you want to be if you see every workout as an obstacle or a chore. 

It doesn’t matter if you’re lifting weights in the gym or doing cardio in your living room, nor does it matter if you’re an experienced athlete or a newbie to the world of fitness. The only thing that matters is being able to motivate yourself to put in an effective workout. 

Keep reading to learn how to do just that!  (more…)

With the COVID-19 pandemic still in full swing, it’s safe to say that most Americans will be spending the next few months indoors. In order to stay healthy and avoid putting on too many extra pounds, we all need to find ways to exercise without leaving our homes

For some people, this means hiring a virtual trainer in San Diego. For others, it means adapting their usual training regimen to fit the current situation. However you decide to go about it, you can use the 4 tips in this article to get the most out of your home workouts. Read on!  (more…)

It’s an unfortunate fact that the COVID-19 outbreak is still a serious issue in many parts of the world. Since we have no idea when a vaccine will become available, we have no choice but to hope that face masks, social distancing, and self-imposed quarantine will protect us from this dangerous disease.

If there’s a silver lining to this whole situation, it’s that at least now we all have enough time to exercise in the comfort of our homes. In fact, working out in your house can be more beneficial than doing so outside, especially if you have one-on-one access to seasoned trainers.

But how do you plan a home workout? What’s a good cardio routine if you’re a beginner? Do you need to purchase expensive equipment, or are San Diego virtual training workouts enough? Keep reading to learn more!

How do you plan a workout at home?

The answer to this question varies widely from person to person. Your specific circumstances and what you’re hoping to achieve will determine how often you train, what you eat, and what your average workout looks like.

Ask yourself the following questions:

What is my goal?

Are you a professional athlete, or are you simply trying to stay healthy and possibly get a little leaner in the process? Is your goal to become “jacked”, build up your strength, or lose a lot of weight?

Do I have any underlying health conditions?

Are you suffering from any health issues that may interfere with your training? For example, you’ll probably want to refrain from doing deadlifts if you have a bad back. On the other hand, people with bad backs may want to adjust their workouts to include exercises that strengthen their core and reduce the strain on their back.

How much am I willing to spend?

While workout equipment generally offers good value for the money, the upfront costs can quickly exceed most budgets, especially if you’re buying a treadmill or an exercise bike. If you’re looking for a cost-effective option, your best bet is to join a virtual training program.

Am I allergic to any foods?

A proper diet is a crucial part of any workout regime. Being allergic or otherwise intolerant to some foods may limit what you can achieve with your workouts. For instance, you likely won’t be able to get enough protein to build huge bodybuilder muscles if you’re allergic to meat.

What is a good everyday workout routine?

Your health, age, available equipment, and which results you’re going for are just some of the things you should consider when planning your home workout. If you’re not sure how to proceed, it’s best to reach out to a reputable health club and get advice from a personal trainer.

Here’s a 15-20 minute cardio workout for beginners:

Who provides the most effective San Diego virtual training workouts?

How do you plan a workout at home?Whether you’re looking for a first-rate virtual training program, or you want to join the top health club in San Diego, you can’t go wrong by giving Fit Athletic a call. A rooftop pool, high-end workout equipment, and group fitness classes are just some of the many great things you can find in our East Village gym. Contact us today!

To say that the COVID-19 crisis has disrupted our society would be a massive understatement. With no vaccine on the horizon, and no way to tell when the pandemic will subside, we’re forced to reorganize our lives and find new ways to do things we once took for granted.

Which brings us to the topic of this article: how do you stay fit without leaving your house? After all, going to a sports court or a public pool is out of question, while hiring a personal trainer or building an extensive home gym is too costly for most people.

The solution: harness the power of the internet! You can get some much-needed exercise by following a San Diego virtual training program that’s specifically designed to cater to your fitness needs. Read on!

How can I keep myself fit at home?

Believe it or not, working out at home often yields better results in the long term. This is because most Americans can’t find the time to go to a gym on a regular basis, or may be prevented from doing so by unfavorable weather or other complications.

Exercising in your living room saves you time and gives you full control over your workout. Since consistency is key when it comes to staying fit, and since individuals who get in the habit of exercising at home are more likely to adopt a fitness lifestyle, this dramatically reduces the chance of them slacking off or quitting early on.

Here are the top 3 most effective ways to stay healthy at home:

Everything is an opportunity to exercise

Whenever you have to lift something that’s even a little heavy (eg., a milk carton), instead of placing it straight into the fridge, lift it up and down a few times, or maybe even do half a dozen bicep curls with it.

Other ways to incorporate exercise into everyday activities include:

Watch your diet

Being at home all day can get boring, and boredom can cause you to drink or eat more than you should. In order to avoid putting on extra weight, consider making a diet plan and keeping an in-depth food diary for everything you eat.

Enlist in a virtual training program

Unless you’re a fitness freak or a pro athlete, you likely find it hard to stay motivated and keep yourself accountable while working out. The good news is, you don’t have to do everything on your own!

There are state-of-the-art virtual training programs that are specifically designed to help you set realistic goals, keep track of your progress, and provide you with ready access to experienced trainers.

Where can I get top-quality San Diego virtual training?

How can I keep myself fit at home?Whether you’re a lifelong athlete looking to continue your training regime during the epidemic, or you’re a newcomer to the world of fitness, don’t hesitate to give Fit Athletic a call.

Our San Diego gym is equipped with all the amenities you could possibly wish for, including cutting-edge workout equipment, a sauna, steam rooms, a hot tub, a rooftop pool, and even an outdoor cardio deck with a view of the Petco Park. Reach out to us today!

Knowing what to expect from virtual training is just as important as being familiar with the staples of virtual training. Being thoroughly aware of the ins and outs of virtual training will help you when trying to stay fit in your home, as well as assist you in creating a home workout routine more easily

Although virtual training is relatively new, it has been gaining popularity during the last couple of months as an excellent exercising method that does not require you to leave your home in order to do it. There are also many other benefits to it, but let’s first see how you should actually approach your virtual training workouts in San Diego. (more…)

When there are little traditional exercising options available to you, it’s easy to quickly lose motivation. However, have you considered giving virtual training a try? If you don’t know what to expect from virtual training, know that it is one of the best methods to stay fit at home, and that a well-made virtual training platform can help you easily plan a home workout session

Virtual training is, in practice, a lot better than people think it is. It’s more than just a surrogate training routine for when you can’t do “real” training. It is an exceptional exercising method in its own right, and you should definitely consider trying out virtual training from your home in San Diego.  (more…)

When you’re stuck at home, as we all are nowadays, keeping at it and continuing to practice yoga and maintaining your fitness can get challenging. Even mellow everyday stretches can become a chore. Netflix and chill, right?

But, seeing how there’s a lot more to yoga than just the regular stretching positions, maybe it’s time to reconsider your habits and try to plan a different yoga routine? You can always call on the help of qualified yoga instructors in Mission Beach, San DIego, CA. Until then, see how you can incorporate some novelty into your daily stretch yoga routine at home. 

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The times being as they are, working out has become a bit more difficult. However, doing some yoga at home is a great way to keep exercising and stay fit. But still, be careful not to overdo it with stretching, as there are various types of yoga stretches that can still be a bit difficult to do correctly.

Don’t get discouraged. Just because you’re home, you can still do some awesome stretch yoga to keep yourself active, among other types of yoga. You still need to come up with a plan though, so here’s some help with it. And remember – if you need any advice, feel free to contact experienced yoga pros in Mission Beach, San Diego. 

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What exactly is yoga about? Is yoga all about stretching, or is there more to it than that? Yes, you can definitely stretch through yoga, and there are many yoga stretches you can do to reap many benefits, as long as you stretch safely and slowly

But, yoga’s definitely not just about that. There are many aspects of yoga that are less frequently discussed, but just as important. If you go to yoga classes in Mission Beach, San Diego, you’ll do more than just stretch. Let’s see what that “more” actually is. 

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Stretching safely with yoga or with any other stretching routine is paramount. Safety should always be a top priority. Although there’s a lot more to yoga than just stretching, it’s great for that as well.

However, if you plan to do yoga primarily for stretching, there are two things you should do before going to Mission Beach yoga classes – thoroughly plan your yoga routine, and inquire about some good yoga stretches you can do. But, first, let’s see about safety, shall we?

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Let us be perfectly clear on this one – yoga was basically designed for calming stress and anxiety. It’s the single biggest benefit of yoga. Yes, yoga is also beneficial for your posture, yoga can promote muscle relaxation, and there are many yoga styles perfect for improving flexibility.

But, again, yoga’s there to make you feel calm, relaxed, and at ease. So, if you’re wondering if practicing yoga in Mission Beach, San Diego can alleviate some stress and anxiety, the answer is a resounding yes, and here’s why.

Can yoga calm anxiety?

Would a simple yes do? Would a hundred yesses do? Or a thousand? OK, we’ll be serious. But really, yoga does calm anxiety. It’s what yoga does best. Have you seen all the ooooms in those stereotyped yoga ads?

Well, in this case, the stereotypes are true – yoga is an excellent method for relieving both stress and anxiety, and you should definitely think about trying it out, especially if everything else you’ve tried has failed.

Trust us, even the experts from the California Department of Public Health would agree with us. First try yoga, and if it fails, which we don’t think will happen, you can move on to other methods. But, let’s now see the ways in which yoga helps you battle anxiety.

How does yoga help calm my anxiety?

Now that you know that yoga can actually calm you, let’s see how it does that exactly.

  1. Yoga regulates breath – Breathing is closely connected to the nervous system, and the more rapidly you breath, the more stressed you become. That is why yoga promotes slow, steady breathing as one of the ways to calm you.
  2. Yoga lowers body tension – In addition to promoting relaxed breathing, yoga also relieves the tension from our bodies. The slow, precise movements makes your muscles relax, thus promoting relaxation of the mind too.
  3. Yoga breaks worry cycles – Sometimes, you simply can’t break the vicious cycle of worrying, which only leads to more stress and anxiety. When you start practicing yoga, however, every session turns your mind to your body, and you’ll have no chance but to stop worrying.
  4. Yoga fosters body awareness – Although this sounds a bit far fetched, it actually isn’t. As yoga increases your body awareness, you become more capable of actively working on making your body more relaxed, even when you’re not practicing yoga.
  5. Yoga also involves meditation – Finally, there are slow, mellow styles of yoga that focus more on meditative techniques. These types of yoga are, you’ve guessed it, awesome for calming you down, as meditation usually is.

Can stretching help with anxiety?

Can stretching help with anxiety?

Sometimes, it’s difficult to separate yoga from stretching. When you observe people practicing yoga for some time, you’ll notice that there’s a lot of stretching involved. And it is because of that fact that stretching is also great for reducing anxiety.

However, even though yoga involves stretching, vice versa is not at all true. There’s no yoga in stretching, or, if there is, there’s very little of it. That doesn’t mean that stretching is in any way not suitable for reducing stress and anxiety.

Stretching is only a different way of doing exactly the same thing, and it’s great for that purpose too. Just try to pay attention to your breathing while stretching, make your stretches as slow as possible, and try to keep them for extended periods of time. This will ensure maximum relaxation through stretching.

“Where can I destress through practicing yoga in Mission Beach, San Diego?”

We understand, there’s little you can do to calm your anxiety in these trying times. You can’t even visit the Gaslamp Quarter and let your mind relax for an hour or two. Times are tough, no question about it.

Even practicing yoga at a gym in Mission Beach is not something you should think about doing right now. However, at Fit, we think about our clients, so you can give us a ring anytime and we’ll save you a spot as soon as the situation improves. Call us now!

 

Do you want to learn how you should stretch to improve your flexibility and posture? Are you thinking about implementing yoga into your exercising routine? On the one hand, you know that yoga massively improves posture, and you also know that yoga stretches help relax both body and mind, as well as that yoga is great for calming your anxiety.

But does yoga also improve flexibility? Will attending Mission Beach yoga classes make you as bendy as Mr. Fantastic? It will, trust us. But, we know that, and in order to trust us, you need some information first. So, here it goes.

How do you stretch for flexibility?

In order to maximize flexibility gains through stretching, you have to apply certain rules to your daily stretching routine. Here are our top tips for flexibility through stretching you won’t learn about from the San Diego Institute for Public Health:

  1. The optimal amount – Don’t think that you should perform stretches over the point of comfort in order to improve flexibility. If something doesn’t feel right, don’t do it.
  2. Timely static stretches – Static stretches are excellent for increasing flexibility, but only if you do them after a bit of exercising. Don’t perform static stretches as warm-up.
  3. Timely dynamic stretches – Although static stretching is better for flexibility, you should also do dynamic stretches prior to actually stretching to improve flexibility.
  4. No bouncing – Don’t perform vigorous, ballistic stretches. They can be detrimental, rather than beneficial.
  5. Proper technique – Finally, make sure you’re doing all the stretches as correctly as possible. If not, you can end up doing more harm than good to your body.

Does yoga increase flexibility?

Not every type of training increases flexibility. In fact, some types of strength training do just the opposite – they make our bodies stiffer. More muscular, certainly, but stiffer nonetheless. And that’s not good.

That is why exercises that promote flexibility are paramount for a well-balanced exercise routine. And yoga is the best remedy for a stiff physique around. Yoga was almost made with flexibility in mind.

Virtually every yoga position is a type of static stretch, and, as we’ve learned, it is these types of stretches that work wonders for the flexibility of our body. So yes, yoga will not only make your body a lot more flexible, it’s probably the best method for doing so.

Which type of yoga is best for flexibility?

OK, to be completely honest, there is one type of yoga that is the ultimate yoga style for increasing your flexibility. And we’re going to name it, don’t worry. However, we’re also going to tell you about the best-for-beginners style that will make you more flexible, as well as an advanced one.Does yoga increase flexibility?

  1. Iyengar – This is the most popular yoga style for beginners, but also the best style if you’re just starting to try yoga out, but would also like to improve your flexibility. If you’re just starting your journey, this is the style for you.
  2. Yin – Now, yin is the absolute best yoga style for people who want to become more flexible. Yin yoga focuses on the connective tissue, not just the muscles, providing you with an all-encompassing yoga experience for flexibility.
  3. Power – Finally, one of the most demanding styles out there, power yoga certainly isn’t for everyone. But, if you’re an experienced yogi who’d like to work the muscles besides working on your flexibility, this is definitely the yoga style for you.

“What is the best Mission Beach yoga spot for me to start frequenting?”

Although it is not yet time for you to actually start with yoga classes at a gym, it is always prudent to reserve a spot in advance. And, seeing how Fit is the most sought-after yoga place in Mission Beach, you should think about contacting us as soon as possible.

We give it our all to teach you the fundamentals of yoga, and then guide you until you become a yoga master. So, until you’re able to walk freely and visit SeaWorld San Diego again, contact us and let’s see when you can start practicing yoga. We’re waiting.

 

Yes, stretching really can help you relax. There’s more to stretching than just preparing you for an exercising session. Did you know that stretching can also build muscle mass, and that stretching regularly can improve your posture?

Yes, stretching can do all that, but let’s first see how stretching can be similar to going to a yoga class in Mission Beach. Let’s see how stretching can help you unwind.

Does stretching help you relax?

Some people find driving a motorbike through several rings of fire in the style of Evel Knievel massively enjoyable and utterly relaxing, while others get their fill or r-n-r from a hammock ,a cool drink and beautiful scenery. It all depends on just what kind of a person you are.

However, stretching seems to be as relaxing as an activity can be for the majority of people who’ve actually tried stretching in this capacity. The slow, precise movements, the holding of a stretch, the deep inhale and a slow exhale… Admit it, you’re becoming more relaxing just reading this.

And that’s exactly what stretching is like, and why it feels so good and so relaxing to simply stretch. San Diego Institute for Public Health advises stretching prior to any exercising, but they really should expand on that a bit and proscribe stretching as a mandatory relaxation technique.

How can stretching help your mind?

There’s a saying, albeit not a very well-known one, that states “stretch your body, stretch your mind”. It means that performing slow movements that relax your body will also work wonders for relaxing your mind.

For example, excessive stress can cause your muscles to become stiff and tense. OK, why not try a bit of stretching to relieve some of the tension? So, you stretch, relax your muscles, but hey, what’s this – I’m no longer stressed? How can that be?

That’s the power of stretching – you focus on relaxing your muscles, and you end up relaxing your mind as well as your body. It has to do with you giving your mind a break, focusing on the physical aspects of exercising, unconsciously allowing yourself a mental break.

How does stretching contribute to muscle relaxation and stress relief?

We would like to apologize to begin with, as to explain just how stretching contributes to muscle and mind relaxation demands that we take a deeper dive into the science behind it all. Yes, there’s science involved, biology, to be more precise.

Again, stress – it not only causes your mind to become a crumpled mess of negative emotions, it also causes your body to feel stiff, tense, and sore. You sit, thinking about how you could improve your current state.

Enter stretching. You see, when you stretch, you stimulate the receptors inside your nervous system, receptors that slow down the secretion of stress hormones. However, that’s not all stretching does. The mental benefits of stretching are threefold:

How quickly can yoga improve flexibility?

Does stretching help you relax?

Understandably, the majority of people eager to practice yoga are looking for one of two things, usually both – to relax their minds and to make their bodies more flexible. Normally, they want to know how long before they achieve full-body flexibility.

Now, we have to be honest – the results do not come right away. Many people become discouraged if they do not notice results after a week of practicing yoga. That’s too short a time period for any results to become noticeable.

It takes a bit longer than that – a couple of months. This can sound like a long time, especially in the fast-paced world we live in, but it’s the truth. You will start noticing considerable improvements after a month, but it takes two months for you to become truly comfortable with yoga.

The good news is this – once you’re off, you’re really off. Three months in and you’ll feel like a true yogi, self-confident, content, and happy to be practising yoga each chance you get. And that’s the true power of yoga – once you start doing it right, you’ll fall in love with it!

“What Mission Beach yoga class should I attend?”

When the situation the whole world’s facing passes, there’s only one place you should even consider going to – Fit. We’re a gym that places great importance on yoga classes, which is why we’ve got the best instructors out there. Once the Mission Beach Boardwalk starts bustling with life again, stop by our place and see just how great our yoga is!

If you had no idea that stretching can actually improve your body posture, we don’t blame you. It’s not exactly common knowledge. But, it doesn’t hurt to learn just how beneficial stretching actually is. Stretching can even help calm your mind and soul, similar to attending yoga classes in Mission Beach. But, first, let’s see how stretching helps posture, shall we?

Does stretching improve posture?

As odd as it may sound, since stretches are nowhere near the first thing to pop into your mind when thinking of improving your body posture, yes, stretching definitely can improve your posture drastically.

Now, even though you may not have heard of stretching being recommended for body posture by the California Department of Public Health, it should be. Doing stretches is undemanding, quick, and you can do it basically anywhere, even when queueing.

In a time when we spend the majority of our days hunched behind a computer, stretching is an amazingly quick and easy method for improving your overall fitness, posture, and balance. But, how does stretching actually accomplish that?

How can stretching improve your posture and balance?

The thing about developing poor posture and, consequently, bad balance, is that it happens gradually, without you even noticing it. Enter stretching. You see, when you hunch, you make your muscles weak.

As you perform stretches, you put those muscles to work, strengthening them, making them do their job again and, as a result, you’ll start to notice your posture improving. Couple that with the added benefit of stretches relieving tension from your back, and you’ll be able to stand and sit up straight again in no time.

And, as your posture improves, you’ll become happier, more alert and confident, and you’ll stop feeling down. And all that due to stretching improving your body posture. And, if you’d want to improve your posture, these are the best stretches to do:

  1. Shoulder rolls
  2. Chest release
  3. Pyramid
  4. Standing forward bend
  5. Seated elbow grasp
  6. Shoulder squeeze

Can yoga improve posture?

Can yoga improve posture?

When you take a quick look at a yogi exercising, what’s the first thing that comes to your mind? What does yoga remind you of? What is yoga virtually identical to? Might it be stretching? Now that you mention it, yoga does look a lot like stretching.

Obviously, there’s more to yoga than just stretching. If stretching and yoga were one and the same, there would only be the one or the other, not both, right? That being said, the fundamentals of the basic yoga styles do rely a lot on stretching.

And that is precisely why yoga can be extremely beneficial to your posture, especially if you stick to slower, more mellow styles of yoga, such as Hatha or Vinyasa. These styles of yoga work wonders for both your posture and your balance. But wait, there’s more.

What yoga is best for stretching?

Hm, not sure exactly what you mean… Are you thinking of the best yoga styles for stretching, or the best yoga positions that will stretch your body to the max? Nevermind, we’ll cover both. Here’s our list of the best yoga styles and yoga positions for stretching.

What are the best yoga styles for stretching?

Speaking about the best yoga styles for stretching, here are our top 5 picks:

  1. Hatha – Yes, we’ve mentioned it. Hatha is the most basic of the basic yoga styles. It’s slow, mellow, it will help you stretch your body while being easy enough for everyone to do.
  2. Vinyasa – Although Vinyasa is a bit faster paced, especially when compared to Hatha, it is still easy enough for beginner yogis, but highly effective for improving posture and balance.
  3. Iyengar – If you’re experiencing neck problems or back problems, you need to stretch the muscles in those areas thoroughly. No better style of yoga for that than Iyengar.
  4. Bikram – Bikram yoga is so good for stretching that it will massively improve your flexibility, while also working wonders for your posture. Yes, it’s a bit more demanding but hey, nobody’s saying you should try out Bikram immediately.
  5. Kundalini – Although many say that Kundalini is more for calming the mind, we tend to disagree. Although it is really slow, that’s why it’s so good for stretching. You’ll hold the positions for longer, elongating your entire body.

What are the best yoga positions for stretching?

Finally, here’s our list with the top 10 yoga positions that are perfect for stretching your body:

  1. Standing forward fold – Improves flexibility of your lumbar spine.
  2. Cat-cow pose – Works wonders for the flexibility of your spine.
  3. Warrior I – This position improves the range of motion of your core muscles.
  4. Cobra pose – This will loosen and strengthen your spinal column.
  5. Bow pose – Your entire back will benefit from this position.
  6. Bridge pose – If you’re experiencing back pain, then the bridge position is for you.
  7. King dancer pose – This position provides ample stretching for the majority of your body.
  8. Butterfly pose – Increase the flexibility of your groins and your hip.
  9. Reclining spinal twist – Another position great for whole-body stretching.
  10. Seated forward bend – This pose will stretch your hamstrings, neck, and back

“What’s the best Mission Beach place for yoga classes?”

No place is great for yoga in these troubling times. We understand that you might even be too take a stroll to Balboa Park… But, there’s one gym in San Diego famous for its yoga classes, and we can’t wait for them to start again – Fit! We boast the best yoga instructors in the business, and we can’t wait to show you what we’ve got once all this blows over. Stay safe, and see you soon!

It should come as no surprise that stretching can make you a lot more flexible than you used to be. While it may be astonishing that stretching can really work your muscles, flexibility stemming from stretches is generally common knowledge.

However, not many people know how this happens and what exactly stretching does to your muscles to increase their flexibility. So, before you head to Mission Beach and join one of the professional boot camp classes, learn a bit more about stretching and flexibility.

Can flexibility be improved?

Of course flexibility can be improved. We understand your fear, we really do, as it is never comfortable beginning to notice your body starting to get less and less flexible with each passing day. But no need to rush off to California Department of Public Health just yet.

If your body is aching as you make the most normal movements, or if you’re no longer able to bend your body to your desire, as you once could, it really is time to start thinking about ways to improve your flexibility.

Even though your body’s not in a state you’d want it to be, or even a state you remember, it is possible to break this vicious circle and get back on the right track. And the solution might even be simpler than you could have ever thought.

Does stretching make you more flexible?

And here it is – stretching. As we’ve said, the solution to your problem, the method to improve your flexibility and get your body feeling right again is easy and demands as little effort from your part as possible. But, mind you, you still need to put in some effort.

So yes, stretching really can massively improve your flexibility. Any physical activity can make you more flexible, but stretching especially so. It has to do with the specific movements you perform during stretching.

Let’s say you’re trying to reach your toes with your hands. The mere motion of doing so will work the muscles in your back, legs, and arms, elongating them, making them stronger, which, in turn, strengthens the area around your joints, making them function better.

This is what passive stretching does. Active stretching is also beneficial to your flexibility. When you warm up, for example, your wrists, you turn them around, which improves their function, getting them to, once again, become accustomed to the movements they once could perform.

Why does stretching make you more flexible?

Why does stretching make you more flexible

We’ve just given you a, let’s call it, physical explanation, and now, we’re going to present you with a neurological explanation as to how and why stretching actually improves your flexibility. Don’t worry though, it sounds a lot more scientific than it needs to be.

The nervous system controls all of your muscles. There are sensors around your body called muscle spindles, and they are the centers that detect a change in the length of your muscles and immediately notify the spinal cord. This will cause your muscles to contract in order to resist the stretch.

However, in time, as you continue stretching, these spindles adapt, they start notifying the spinal cord less frequently, which allows your muscles to remain a bit elongated, allowing you greater flexibility.

However, flexibility also stems from your brain, which controls the pain you might be experiencing with reduced flexibility while doing various movements. Regular stretching can also help reprogram the brain, allowing you to increase your range of motion.

How long should you stretch to get flexible?

We’re going to give you several pointers as to how much and how often you should stretch. The important thing to note first is that you should not overdo it when it comes to stretching.

And that’s it. Follow this pattern and you’ll soon increase your flexibility.

“Who in Mission Beach can show me how to stretch properly?”

If you’re looking to prepare for those engaging Mission Beach boot camp classes by learning how to stretch, you’re in luck, because you can do both at the same place – Fit! We are a gym that focuses on its clients, and we do all that we can to help them get fit!

So, if you’re ever strolling down to Mission Bay, thinking how you’d like to get back into shape, remember – Fit’s near, and you have a place where you can start working out and quickly get into shape. At our fitness centers, you can also join stretching sessions and work on your flexibility from 15 to 30 minutes. Fit should always be your first option!

Did you have any idea that stretching can actually help strengthen your muscles, increase your muscle mass, and, if need be, make your muscles mean and lean? Stretching can also massively improve your flexibility, but that’s a story for another time…For now, let’s see how regular stretching before a fitness boot camp class in Mission Beach can dramatically improve the state of your muscles.

What happens to muscles when stretching?

They stretch. Come on, this was easy. No need to consult the San Diego Institute for Public Health on this one, right? Although the answer seems rather simple and blatantly obvious, the truth is somewhat different. Yes, muscles stretch, but how does that happen exactly?

Contracted muscles produce a large amount of tension at the place where the muscle connects to a tendon. This is the location of the Golgi tendon organ that sends out a message to the spine to trigger the body’s own defense mechanism and relax and elongate contracted muscles.

However, this leaves muscles weakened for a certain amount of time, which is unfavorable. That is why you should do what you can to elongate and relax your muscles by doing stretches. You will spare them becoming weakened, you will not trigger the body’s defense mechanism, and you will take care of your muscles.

Can stretching increase muscle mass?

When wanting to gain muscle mass, stretching is probably the absolutely last thing on your mind. Stretching serves only as a preparatory activity before exercising, and muscle relaxing activity after “real” exercising, right?

However, not only can stretching, in itself, increase the mass of your muscles, it can also greatly facilitate your muscle gain when practiced regularly in conjunction with other exercising methods.

This is how it works – muscles are encased in connective tissue known as fascia. This tough tissue is what holds your muscles in place. However, it is also what restricts the unhindered growth of your muscles.

And this is where stretching comes in. Stretching your muscles also means stretching your fascia, providing your muscles more room to grow, thus vastly increasing your muscles’ potential to increase in mass. So yes, stretching is a sure way toward increasing your muscle mass for more reasons than one.

Does stretching give you lean muscles?

Can stretching increase muscle mass

Wanting to get fit and build muscles doesn’t mean you’re going for that coveted “Hulk” look. You’d probably want to increase your muscle mass a bit, while still aiming to keep your muscles lean and long as much as possible?

Well, if you’re exercising towards such a result, stretching should definitely be high on your list of priorities. As you already know, stretching elongates your muscles, preventing them from staying contracted for too long. This is especially true for those post-exercising stretches.

And this is exactly what’s going to help your muscles remain lean and long. Stretching returns your muscles into their previous, elongated state, which is exactly what you want when trying to keep your muscles from becoming all bulky.

So, regularly perform stretches such as hand walks, walking spiderman, scapular wall slides, reverse lunges, etc., and they will help you achieve the look you’re aiming for. Stretching is a lot more than just an activity for warming up and cooling down.

“Where in Mission Beach can I stretch to my heart’s desire?”

Even if you’re a person who likes going to incredibly interesting fitness boot camp classes in Mission Beach, you’d still do well to stretch before and after. And, if it’s stretching you’re eager for, then Fit is what you’ll be needing.

We’re a fitness establishment that goes all out to please our visitors. We’ll show you how to stretch and work towards the goals you’ve set. You can join our stretching sessions and work on this important fitness aspect for up to 30 minutes. Not even diving in Wreck Alley can replace a good stretch here and there. Make Fit your go-to place for keeping fit!

Did you have any idea that stretching can help you shed some pounds? No? Well, that’s because people often only want to know what goes on in your body when you stretch, for how long to stretch their muscles, or where to attend boot camp classes in Mission Beach.

For example, did you know that doing stretches regularly can help you keep fit too? No? Well, that needs to be corrected. But, let’s first see how stretching burns calories.

How stretching can help me lose weight?How stretching can help me lose weight

First of all, allow us, for a second, to sound like we’re from the San Diego Institute for Public Health and say – stretching is excellent for losing weight. It’s also often overlooked as a method for weight loss and quite unjustly so.

While some people, well, a vast majority of them only perceive stretching as a way to prepare for proper exercising, in reality, stretching is a lot more than that. It will help you burn calories at a faster rate than you usually would and it will allow your entire body to lose weight better.

Why does stretching help with weight loss?

There are several reasons why stretching is an excellent way to shed some pounds, but we’re going to list only the top 4 ones:

  1. Calories – As we’ve briefly mentioned, you’re going to burn calories with every second you hold a stretch.
  2. Metabolism – The poses we’re going to give away greatly help with bringing your entire digestive system into a state of balance.
  3. Stress – There’s a calming quality to stretches and a calm body is a body that reacts better to every kind of physical activity.
  4. Muscles – Finally, stretching builds muscles as well, because different stretches target different muscle groups, which, when combined correctly, does wonders!

What stretches should I do to lose weight?

We’re going to list all the 10 most important types of stretches you should do on a regular basis if you’re looking to lose a bit, or a lot, of weight:

  1. The cobra stretch – Lie down on your stomach, and lift your upper body towards the sky, helping yourself with your arms.
  2. Seated twists – Sit down, back straight, bend one leg at the knee and place it over the other one, which you should keep on the floor and straight. Then, turn your upper body in the opposite direction.
  3. The warrior – Perform a slight forward lunge while keeping your arms straight above you, and your hands clasped together and your back straight.
  4. The bridge – Lie on your back and raise your pelvis as much upward as you can. Hold for half a second to a second.
  5. Side lunges – Stand up with your back straight and spread your legs sufficiently apart, then transfer all your weight to your one knee while bending it.
  6. Inner thigh stretches – Sit on the floor, keep your back straight, and bring together the soles of your feet while dropping your knees slowly to the sides.
  7. Knee squeezes – Lie on your back, fold your legs at the knees, and bring them towards your upper body while squeezing them with your arms.
  8. Triceps stretches – Stand up, back straight, and bend your arm at the elbow and place it behind your head, reaching toward your lower back as much as possible.
  9. The bow – Lie on your stomach, take your ankles with your hands and bend them forward. Hold for half a minute.
  10. The downward dog – Start this stretch on your hands and knees, and then straighten your arms and your legs into a V shape while pressing down.

How long should I hold a stretch?How long should I hold a stretch

As you can see, sometimes we provide an average time a person should hold a stretch. However, the amount of time you should spend holding each stretch is wildly individual.

The rule of thumb is that you should try holding a stretch until you start feeling “the burn”, that is, until you feel your muscles reacting to it, and then a couple of seconds longer. The important thing is not to overdo it, as even stretching too hard can cause injuries.

“Where can I learn to stretch in Mission Beach?”

If you’d like to learn how to stretch the calories away, but you’re unsure how to begin, don’t despair, there’s still hope – just come to Fit Athletic! Here, you can stretch, lift, do yoga, or join incredible boot camp classes in the Mission Beach community!

Whatever you want to do, you can, and stretching is our specialty. Our stretching sessions are available in our Fit gyms, so consider joining for increased flexibility. The sessions last from 15 to 30 minutes, so you’ll have plenty of time for other types of exercises, too. We can teach you how to do it properly, and we’re happy to do so. Who says that only the Giant Dipper is a blast? Fit classes are too, so stop by and see why!

Stretching and keeping fit are not often mentioned together, other than in the “stretching before working out” way. But, can the good feeling of stretching be of value for more than just preparing to exercise?

Now, we know that you probably have more questions about stretching before exercising at a boot camp class in Mission Beach, like what happens if you refuse to stretch, or for how long you need to stretch. But, let’s first see how stretching can help get you fit.

Does stretching count as exercise?Does stretching count as exercise

Stretching has been regarded solely as a pre- and post-workout routine for so long. So, it can be rather difficult trying to debunk the myth that stretching is nothing more than workout preparation.

However, stretching definitely is a form of exercising. You don’t have to consult the experts of the California Department of Public Health to find that out. Every time you perform orchestrated physical actions with your body, you’re working out.

So, when you stretch, you not only prepare your body for the full workout to come, but you’re also exercising already. Your body’s moving and you’re burning calories and that’s all that matters.

But, still, we do have to point out that while stretching is vastly important as both a warm-up routine as well as an exercise method in itself, it cannot, completely, replace a half an hour or an hour exercising session. But, it does a great deal of good nonetheless.

Can you get fit by stretching?

Stretching can definitely help you become a fitter individual. As we’ve previously said, stretching definitely counts as a form of exercising and it can, 100 percent, help you become more fit than you currently are and nudge you in the direction of a healthier lifestyle.

This is especially true if you’re somewhat active. If you’re in OK physical condition and want to keep all your joints well-oiled, doing the right stretches every day should be quite enough to allow you to not only remain fit, but to also improve your overall fitness.

What stretches should I do to get fit?

Now, as we’ve said, you should do the right stretches if you want to get or keep fit, and the following are the ones you should do on a regular basis:

  1. Quad stretch – Lunge as much as you can forward with one leg up front, while keeping your back as straight as possible. Great for thigh muscles, inner hip, inner thigh and glutes.
  2. Swan stretch – Lie down with your face towards the floor, place your arms slightly in front of you, and push yourself up while working your back as much as you can. This will work your quadriceps, but also your abdominal muscles.
  3. Can you get fit by stretchingTriceps stretch – Stand up and keep your back and neck straight, then take your arm and pull it as much back as you can, pushing gently with your other hand. Hold until you feel the burn, and give your triceps an awesome workout.
  4. Bend stretch – Sit on the floor with your legs extended in front of you and close together. Reach out toward your toes with the rest of your body, keeping your legs straight. This is good for hamstrings, but also lower back muscles.
  5. Neck flexion – These simple movements can do wonders to increase the flexibility and strength of your neck muscles. Sit down, legs crossed, and gently stretch your neck by moving your head first toward your chest, then toward your back, and then to both sides. Do this slowly, gently, but firmly, and you’ll start feeling the effect soon enough.
  6. Side reach – Stand with your feet apart, shoulder-width, and place your arm on your hip. Reach towards the other side of your body with the other arm as far as you can, hold, switch arms, and repeat. This stretch works your lower back and obliques.
  7. Hamstring stretch – Lie down on your back, bend one leg at the knee as much toward the rest of the body as you can, and lift the other leg toward you while keeping it as straight as possible, helping it along with your arms if necessary. This will work your hamstrings gloriously.

So, there you have it – do these stretches that target all the major muscles of your body, and you’re golden!

“Where in Mission Beach can a trainer teach me to stretch properly?”

If you’d like to try out stretching and you’d like to do it at a boot-camp style class in Mission Beach, then we’d like to invite you to Fit Athletic. We offer professional guidance from experienced trainers that will help you with everything you need, stretching included.

Additionally, you can also sign up for our stretching sessions at the Fit gyms that last from 15 to 30 minutes and increase your flexibility with our help. So, if you’d like to stretch with the best of them, stop by our place on your way to Belmont Park. Amusement parks are a blast, but so is Fit!

There seems to be little you need to know when it comes to stretching your muscles properly. However, wouldn’t you like to know what exactly happens to your muscles when you stretch them?

Also, when you’re at it, why not see if stretching itself counts as a form of exercising and whether stretching can help you shed some pounds? But, first, let’s see the answer to the burning question – “for how long should I stretch before working out?”.

How long does it take for muscles to stretch?

Although it seems simple enough, stretching properly does require some knowledge. For instance, you should know how long you should hold a stretch.How long does it take for muscles to stretch

Now, this has to do with static stretching, as it involves a person elongating a part of the body and holding it in a certain position for an amount of time. Although this sounds simple, you should know that it is possible to overwork your muscles or overstretch. So, the California Department of Public Health advises taking it slow.

Here are a few tips:

Is it possible to overstretch?

Yes, it is completely possible to overstretch, which is why we feel the need to emphasize that you should always begin gently and pay attention to what your body is telling you.

Don’t try to force yourself into a position that just doesn’t feel right or feels too difficult to do. Start off easy by holding your stretches for shorter amounts of time and work your way up. Stretch to the point of beginning to feel the stretch, but without it becoming painful.

What happens if you never stretch?

Stretching is extremely important and everybody should stretch, not only before and after exercising, but also as an everyday routine. However, not all people do so, which is why we’re emphasizing the importance of stretching by stating what can happen to your body if you never stretch.

What happens if you never stretch

  1. Reduced flexibility – Regular stretching sessions keep our bodies flexible. If you don’t stretch, the flexibility of your body will greatly reduce.
  2. Reduced range of motion – Your joints will suffer too, as they also need regular stimulation. If you keep on not stretching, you’ll start noticing that once comfortable movements are becoming a tall order.
  3. Stiffness – If you don’t elongate your muscles on a regular basis, you begin to notice that your body is feeling stiffer and stiffer and that even common movements can cause unpleasantness.

As you can clearly see, you should definitely stretch, and, if you can manage, on a daily basis. Stretching is the simplest form of physical activity that allows your body to remain in good condition for as long as possible.

“Is there a gym in Mission Beach I could join to start stretching and exercising?”

If you’ve ever thought “I’d like to find a good fitness boot camp close to my location!”, you’re in luck, because Fit Atheltic provides the best possible solution to your needs. You’ll not only learn how to stretch and exercise properly at our boot camp, but you’ll also lose weight, get toned and fit, and increase your muscle mass. Yes, all that, and it’s free for all the members of our gym. So, if all this sounds good to you, come on your way back from Mission Bay Park. We’ll be there!

You should definitely know what happens to your body when you stretch. That way, you’ll also begin to realize just how important stretching is, and what can happen to your body if you don’t stretch.

Also, you should definitely inquire whether stretching is a form of exercising and if stretching can help you lose weight. Woah, who thought there would be this much to say about stretches, right? But, let’s first see what happens if you stretch before every workout session.

Why does it feel so good when you stretch?

What actually happens when you stretch

You know that feeling when you wake up in the morning, still warm and cozy, but then the moment of utter dread when you realize yeah, you do have to get up? But then, you feel a stretch coming and you place your arms above your head as you stretch and yawn?

Is there a better feeling in the world at that particular moment? Well, according to the San Diego Institute for Public Health, that’s actually called pandiculating and it specifically means stretching and yawning at the same time.

As for why any type of stretching feels so good, there are several reasons for that:

  1. Mind – Believe it or not, stretching allows you to completely clear your mind of any excess mental clutter by allowing you to focus all your attention on your body.
  2. Hormones – Stretching releases endorphins, which entails a burst of happiness.
  3. Blood – As you stretch, you elongate your muscles, which increases blood flow throughout your body, making you feel prepared for the activities to come.

What actually happens when you stretch?

As you might already know, there are two types of stretching – dynamic and static stretching. These two types do different things to your body, so we’re going to see what exactly goes on:

  1. Dynamic – Dynamic stretching has to do with getting your joints all nice and warmed up for a potential exercise session that is to come. These stretches improve your range of motion and decrease the risk of injury, and they’re great as a warm-up activity.
  2. Static – Static stretching is what the majority of us think of when someone mentions stretching. It’s the lying-in-bed type of stretching. When you do it, you elongate your muscles, increase blood flow, and activate the parasympathetic part of your nervous system, relaxing your entire body. This type of stretching is great as a post-exercise activity.

Where can I find high-result workouts in Mission BeachSo, when you stretch, you’re basically preparing your body for the upcoming activities or helping your body relax after a long day or a strong workout session. And herein lies the importance of stretching.

On the one hand, by prepping your body for all the activities you might end up performing, you’re minimizing the risk of injury and allowing yourself to do everything that awaits easily.

On the other hand, stretching after exercising helps your body relax and recuperate from all the activities you’ve just completed, which is paramount if you don’t want to feel stiff or sore. So yes, stretching brings a lot of benefits to your body. Just don’t overstretch!

“Where can I find high-result workouts in Mission Beach?”

Whether you’re looking for a well-equipped gym or highly effective beach bootcamp in Mission Beach, there’s only one solution that will meet all your needs – Fit Athletic. During our customized workout sessions, you’ll be able to tone your muscles, lose weight, improve your endurance, increase your flexibility, and learn how to stretch properly for optimal results.

And, the best thing is – our beach bootcamp is free for all members. So, if you’d like to join our gym family, stop by on your way to Belmont Park. We’re waiting!

So, you’re unsure if you should stretch before or after a workout session? It’s recommended that you know all about the importance of stretching and why muscles need to stretch, as well as what happens if you don’t stretch?

Even if you don’t, you have to start somewhere, right? Knowing when to stretch is important, especially if you’re planning on doing some serious exercising at a fitness club in Little Italy. That is why we’re here to help!

Is it better to stretch before or after a workout?Is it better to stretch before or after a workout

Why not both, every time? Honestly, and we’re not joking, it’s almost impossible to determine if it’s better to stretch before or after a workout. We know that the San Diego Institute for Public Health advises stretching both before and after a workout, but why is that? Why can’t you just do it once and be done with it?

The thing is this – not all stretching exercises are created equal. What we mean to say is that not all stretching exercises are meant to do the same thing. There’s stretching that prepares your body for a workout, and there’s stretching that helps your body recover from a workout. These two variants are dynamic and static stretching.

What is dynamic stretching and why should I do it?

Dynamic stretching is a type of physical activity that is most often considered a great warmup activity to get your body into the exercising mood. It helps your muscles and your nervous system prepare for the activities that lie ahead, improving the overall results and making you less prone to injury.

Dynamic stretching involves getting your muscles all warmed up by performing various motions that feel comfortable within your range. That means no overdoing it, but staying strictly in your comfort zone. It mostly focuses on all the major joints of your body, readying them for what’s to come.

You should perform dynamic stretching for a single reason we’ve already mentioned – preparing your body for an exercising session. It will make the session easier, worthwhile, and, most importantly, safer.

What is static stretching and why should I do it?

On the other hand, there’s static stretching – a stretching method for helping your body recover after a workout. It involves stretching your muscles for twenty to thirty seconds. This helps your muscles elongate and relax, making it easier for them to return to their normal shape and size.

You should not skip static stretching either as it helps your entire body recover after a spot of exercising, eliminating spasms and longer-lasting muscle imbalance. It will help you feel better after a workout, and also help you get rid of that pesky lactic acid which makes your muscles burn. And wouldn’t just that be enough?

Is it necessary to stretch after a workout?

Stretching after a workout certainly is a wise course of action as it makes you recover quickly and gets your body ready for the return to the normal routine.

That being said, if you’re not too keen on stretching, you sometimes don’t have to stretch every single muscle after a workout. You should, but you don’t have to. If you’re too knackered, focus on the muscles that feel especially tight, and stretch them. This is not as good as whole-body post-workout static stretching, but hey, it’s better than nothing!

How do you stretch properly?

Ok, so we’re going to take a slightly unorthodox approach to this. We’re not going to share the usual stretching exercises you should do before and after a workout. Rather, we’re going to give you a list of stretching “do’s” and “don’ts”.

How do you stretch properlyWhat should I do when stretching?

We begin with the “do’s”:

  1. DO perform static stretching in order to maintain and boost your flexibility before a workout.
  2. DO control the area of the muscle you’re stretching. As with exercising, stretching also demands you maintain proper form.
  3. DO dedicate more of your attention to muscles that feel tighter than others.
  4. DO try and stretch your spine too.
  5. DO place slight pressure on your muscles when you’ve only begun stretching.
  6. DO breath while stretching.

What shouldn’t I do when stretching?

Now, onto the “don’ts”:

  1. DON’T stretch too intensely for more than 15 seconds when doing static stretches.
  2. DON’T stretch immediately after getting out of bed, especially if you’ve got issues with your back.
  3. DON’T perform static stretching before a workout. It just doesn’t work well to prepare them.
  4. DON’T contract the muscle immediately after stretching it. It defeats the purpose.

“Is there a good fitness club near Little Italy where I could learn to stretch?”

If you’re struggling to find a fitness club that can cater to all your needs, you probably haven’t visited Fit in Little Italy! We’re a premium fitness center that has everything you need, including experienced staff who will show you how to properly stretch both before and after a workout. So, continue just a bit past Waterfront Park, and see what we’re about!

If you’re looking to find out why everyone says stretching is very important, you should definitely ask about other aspects of it too. You should know how to stretch properly before and after a workout and how long it takes for muscles to really stretch. Additionally, knowing how your body should feel after stretching can help you identify any possible issues or injuries.

But, before you go to your favorite gym in Little Italy and start stretching away, let’s see why everybody should consider doing some stretches when working out.

Why is stretching important?Why is stretching important

It’s not just professional athletes who should stretch before and after a competitive endeavor. According to the California Department of Public Health, every individual, especially those who work out on a regular basis, shouldn’t skip stretching exercises.

But, why is stretching so important when it seems so simple? Well, stretching is what keeps your muscles strong, flexible, and healthy. It’s stretching that does wonders for your range of motion, and it’s stretching that elongates your muscles, greatly decreasing the risk of injury.

Take this as an example – Imagine you’ve spent the majority of your day sitting, making your hamstrings tight. Even walking would be less than easy in this condition, let alone exercising. If you task your muscles with a demanding activity without warming them up properly, you risk muscle damage, which will pull you away from the exercise mat for some time.

And that’s the gist of why stretching is hugely important – it prepares your entire body for activities that await, making your workout efforts more fruitful and your body less prone to injury.

Can stretching make you taller?

From a strictly scientific viewpoint, stretching can’t make you any taller. Stretching elongates and relaxes your muscles, but height has nothing to do with muscles. The structure of your bones determines how tall you are.

However, that being said, even though stretching can’t make you taller, it can make you appear taller. You see, when you constantly slouch, you’re not giving it everything you’ve got in terms of your height. But, stretch a bit, and that will change.

As already said, stretching will relax your overly tight muscles, improve your posture, make you stand up straighter and get you to walk taller. So, while stretching can’t make you physically taller, it can certainly make you feel that way.

What happens if you don’t stretch after a workout?

Skipping stretching after a workout is never a good idea and here’s why:What happens if you don’t stretch after a workout

  1. Contraction – When you work out, your work your muscles and, when you work your muscles, they contract and become tighten up. It is difficult for muscles to recover quickly when in this state, but if you do some stretches, you will help your muscles relax and recover rather quickly.
  2. Lactic acid – Ever get that burning sensation in your muscles after a good workout? Well, that’s lactic acid for you. It accumulates in your body as you exercise, making it more difficult to function afterwards. However, with adequate post-workout stretching, it can leave your system fast.
  3. Imbalanced muscles – When you’re working out, you contract certain muscles while elongating others. If you let your muscles remain in these positions after a workout, you put them at risk of imbalance. Luckily, proper stretching prevents it.
  4. Spasms – Finally, if you skip stretching you might experience muscle spasms all over your body, but mostly in your back. If you want to avoid these painful occurrences, never skimp on stretching!

“I need a place in Little Italy with a gym staff willing to teach me how to stretch!”

If you’re looking for a gym where you can not only exercise, but also learn how to stretch properly before and after working out, you’re in luck! Fit in Little Italy is just the place for you because we care about our customers. We’ll teach you more than just exercising – we’ll teach you how to take care of your body in the process. So, if you’re ever thinking of visiting the Maritime Museum of San Diego, think about visiting us too because we’re nearby. You won’t regret it!

The best way to lose weight is to be dedicated to the workout method of your choice and push through it. However, many people would like to know about the latest trends in exercising and fitness in order to increase the effectiveness of their workout and find some tips on how to stay fit.

And we like to oblige, which is why we’re going to explain if fit classes in Little Italy are a good way to lose weight, as well as which exercise methods are the best for doing so. 

Are fitness classes better than gym?

It all depends on what you’re trying to get out of exercising, which style suits you, and how you like to go about things in general. For example, the San Diego Institute for Public Health makes no distinction between the two, stressing that exercising in general is important for personal health.

Are fitness classes better than gym

So, rather than trying to give you, and by you we mean every individual who wants to start exercising, a single answer, we’re going to give you the upsides of both approaches, and let you decide.

What are the benefits of attending fitness classes?

Group fitness is the clear favorite for many and usually for these reasons:

  1. Motivation – When you’re surrounded by other dedicated people trying to do the same thing you are, it’s easy to get and stay motivated to push yourself even more.
  2. Structure – With fitness classes, everything is planned for you, so you don’t have to worry about a single aspect of your workout session. 
  3. Form – The fitness instructor will show you the proper form for each of the exercises, and they will make sure you do every exercise as it should be done.
  4. Variety – There is a ton of variety when it comes to group fitness classes. From kickboxing-inspired routines to beach fitness, you can find your heart’s desire. 
  5. Fun – Let’s face it – fitness classes are loads of fun. You’ll end up laughing every single time, we guarantee it, as everything is more fun when in a group of like-minded individuals.
  6. Injuries – When an instructor demonstrates how to do an exercise properly, you diminish the risk of injury that could otherwise be significant, especially if you’re a beginner.
  7. Accountability – Finally, if you’ve paid for it and cleared your schedule to accommodate for fitness classes, there’s less chance of you actually skipping. Plus, the group’s going to miss you.

What are the benefits of hitting the gym?

For some, there’s no alternative – the gym’s the only option, and here’s why:

  1. Equipment – If you choose a good gym, you’ll have all the equipment you’ll ever need, and more, so you can do pretty much any exercise you’d like to.
  2. Help– Although gym staff is not always next to you, telling you how to do things, if you’re ever unsure about how to properly do an exercise, you can always ask for help.
  3. Membership – Paying for a gym membership at, let’s say, the beginning of the month can greatly motivate you to keep going at it.
  4. Choice – You can choose whether to hit the gym alone or make an appointment with a gym buddy to work out together.
  5. Distractions – There are fewer distractions at the gym than there would be if you were to exercise at home as every gym is all about the workout.
  6. Friendships – Even if you start out alone, you can quickly meet new people who could become your friends, which is always a plus.
  7. Lifestyle – Choosing to hit the gym on a regular basis is great, and it can prove to be just the change of lifestyle you’ve desperately been searching for.

What exercise class is best for losing weight?

Now, here we can point you in the direction of some of the most amazing exercising methods that will help you burn all of your unwanted body extras quickly and efficiently.

Cycling/spinning

This will kick-start your weight loss, and you’ll start noticing results really quickly. It will also strengthen your glutes, quads, hamstrings, and hip muscles, and burn about 700 calories per session. What exercise class is best for losing weight

High Intensity Interval Training

If you’re looking to shed some pounds, HIIT should definitely be on top of your list. The classes are short, never longer than 25 minutes, but the intensity is so high that you’ll burn through those calories like slicing a cake.

Zumba

Zumba seems enjoyable, but many people don’t take it seriously enough. However, it’s an amazing method for losing weight as it combines dynamic dance movements with great cardio.

Boxing

Boxing will make you sweat and you’ll shed pounds without even noticing it. We’re kidding, you’ll definitely notice as boxing can be demanding, but also very rewarding.

Running

Ah, the classic among these modern exercising methods, you still can’t beat running when it comes to losing some belly fat and improving your general form. Oldie but goldie.

CrossFit

From classics to modern takes, CrossFit has appeared relatively recently, but has already taken its place among the weight-loss superstars. It’s rough, it’s tough, it’s challenging, and you will really lose weight.

Swimming

We feel it’s important for the last entry on our list to be another one of the classics – swimming. It works pretty much all the parts of your body, helps you lose weight, tones your body, and improves your overall fitness.

“Where can I find a place that offers both fitness classes and a regular gym experience?”

If you’re out on the prowl for fit classes in Little Italy, you don’t have to worry anymore, we’ve got just the place for you – Fit, the greatest gym in Little Italy, and beyond. We’ve worked long and hard to create a place where both the beginners and the more experienced ones could do all they wanted to, be that fitness classes or weight programs at the gym. Our staff will help you take your first steps already, so if you’re ever trying to find those organics at the Farmer’s Market in Little Italy, come and pay us a visit too!

Looking into the latest fitness trends can mean any or all of the following – You’re trying to improve your workout routine; you’re trying to get fit and toned quicker; you’re comparing gyms and fitness to see which one’s better for you.

Whatever your reason for trying to learn what trends are currently popular in fitness, we’re here to help you find the answers. Of course, the best way to do so is to find the best Little Italy fitness classes and see for yourself. But, before you do, here’s our take on it.

What are the latest fitness trends?

Fitness is extremely popular, even with the California Department of Public Health. That means it’s constantly undergoing changes to maximize gains. So, here’s an overview of what’s hot in fitness today:

What are the latest fitness trends
  1. Shorter workouts and classes – People live busy lives, and free time is no longer a given, but a gift. That’s why fitness classes are getting shorter, but more energetic to accommodate for the busy schedule.
  2. Group classes – When you’re exercising in a group, you have people around you to motivate you and help you power through, especially in the beginning, which is why group classes are very popular.
  3. Treadmill classes – Fitness on treadmills is the single fastest spreading trend in fitness. Running is great cardio, and incorporating treadmills into fitness classes makes fitness an even more of an all-encompassing method. 
  4. Swimming – Swimming has an almost universal appeal among people trying to get fit and healthy. It’s dynamic, but easy on the joints and your back and works pretty much all your muscle groups.
  5. Apps – Fitness apps are an ever-increasing trend. They tell you which exercises to do, set daily, weekly, and monthly goals, and keep you motivated to continue exercising on a regular basis.
  6. Nutrition – If you’re going to get fit, you need to do more than just exercise, which is why eating properly has become increasingly important. Nutrition experts will help you achieve a balanced diet that will maximize results.
  7. Home workouts – Some people simply don’t have the time to visit a gym, so they try to do as much as they can in the comfort of their own home. Naturally, nothing can replace the atmosphere and the equipment at a gym, but a good home workout can be the next best thing.

What are the most popular fitness programs?

There are so many currently popular fitness programs, it’s literally impossible to list them all. However, we’ll try to name the most interesting of them:

  1. Yoga Sculpt – Adding some free weights to regular yoga classes increases the intensity and sculpts your body better.
  2. Beach workout – Take the workout outside, enjoy the sun and the sand, and increase the enjoyment.
  3. Deep-water workout – This is a non-impact method, a variation of water aerobics, which incorporates flotation equipment and the comforting depth of deeper water.
  4. Master’s swim – If you enjoy swimming, take it to the next level with these organized swimming classes that will improve your technique and tone your body.
  5. Power Pilates – It’s pilates, but with a twist – the pace is fast and the gains are greater!
  6. Synchopace – Combine a stationary bike, good music, and great vibes, and you get Synchopace – a highly energetic and interesting workout.
  7. Just Dance! – Just Dance gives you an opportunity to let your hair down and enjoy the fluid motions, but also challenges you with the yoga-inspired positions.
  8. Knockout – A cardio routine that is extremely fast-paced and incorporates kicks and punches from kickboxing for increased intensity.
  9. BOSU Fit Challenge – Strength-and-cardio focused exercising method done on BOSU platforms that will improve your coordination and balance while also making you sweat.
  10. Various yoga classes – Finally, yoga is a fitness trend that is always present, which only speaks to how good it actually is. There are various types of yoga, and you can’t go wrong choosing any one of them.

What is the best fitness class for beginners?

Every person has different needs, even as a beginner, and that makes it really difficult to provide a uniform answer to which fitness class is best for beginners. 

What is the best fitness class for beginners

However, there are a couple of tips on how to choose a fitness class that is best for you:

Needs

The first one on your list – place your needs first. Think about what it is you’re trying to achieve and start there. If you’re looking for a low-impact method, try aqua aerobics. If you’d like something with a fast pace, go for power pilates. Your needs have to come first!

Schedule

When you’ve decided on a fitness method, you need to think about fitting the classes into your busy schedule. So, once you’ve decided what you’d like to do, figure out if you can make it work. If not, keep searching, as you can’t modify your obligations to accommodate for fitness classes. Which is unfortunate, to be honest.

Place

Don’t just focus on the schedule. You need to find a gym that you’d feel happy going to on a regular basis, which is why you should always choose a place you like, not just the one that is convenient. Sometimes a longer drive is worth it!

Staff

Meet the trainers that will be working with you during your fitness classes. Ask about their credentials, see if you’re comfortable around them, and watch a class or two and see if you like their way of doing things.

Group

Finally, if you’re opting for group classes, which can be a good choice, ask about the structure of the group. People are usually more comfortable exercising around people who are at a similar fitness level, especially if they’re shy. 

“Where can I find carefully devised fitness classes in Little Italy?”

If you’re looking for the perfect place to start your journey to a healthier life, then you need to go to Fit – the best gym in Little Italy. We’re more than a team of fitness experts – we’re a family, and we’d like to welcome you into it. 

We’ll make your beginning easy and pleasant, and your every visit enjoyable and worthwhile. So, if you’re ever visiting the Our Lady of the Rosary Church, visit Fit as well. You won’t leave disappointed!

People looking for the best tips on getting toned and fit are usually looking for various ways to make their workout more effective. However, is it enough to simply follow the latest trends in fitness, and is fitness really an alternative for hitting the gym, regular style?

It all rather depends on your wants and needs, as any workout is good workout. But, if you’re a beginner, you definitely need some advice on getting toned and fit, and staying so. Don’t worry, we’ll help you make the best out of your Little Italy fitness endeavors.

What are the tips to stay fit?

Woah, where do we begin? It would be easier if there was a California Department of Public Health proscribed “stay fit list”. But there isn’t, and there’s so much advice on the topic… Lucky for you, we’re quite experienced in the matter, and here’s what we have to say about it.

What are the tips to stay fit
  1. No diets – Keeping fit has nothing to do with being on a diet. Instead, incorporate healthy eating into your everyday lifestyle. Don’t eat healthy just when you think you have to.
  2. Enjoyment – Don’t exercise just to keep fit, or just because you feel like you have to. Try to enjoy it. Listen to your favorite music while exercising, or mix up your routine until you find the perfect one that is enjoyable to you.
  3. Priorities – Being fit does require a bit of sacrifice. If you want to become really fit, and stay so, it means keeping your priorities straight. Waking up 15 minutes early, exercising on holiday… You need to develop a habit, and stick to it.
  4. Slack – But, every now and again, you need to cut yourself some slack. Eat some chocolate, grab a burger, have a coke… Indulge from time to time, but never too frequently.
  5. Calories – Yes, you should indulge yourself sometimes, but staying fit at other times means being careful of how many calories you take in every day. Plan your meals according to how much you plan on exercising each day.
  6. Activities – Keeping fit is not just about hitting the gym. You need to stay active whenever you can. That means walking or cycling instead of driving, taking the stairs instead of taking the lift, having active weekends instead of lounging about…
  7. Sleep – You need to be well rested in order to exercise properly, and sleep provides you with the energy you need to get through the day, no matter if you work out or not. Sleep well!

How can I get toned and fit?

You want to become a lean, mean, toned and fit machine? We say good for you! And, if you want some advice on how to do so, you’re in the right place.

  1. More cardio

    Some people say that the best way to burn fat is to put all your efforts into building muscle mass. It’s true, to an extent, but we think that the best way to become toned and fit is to focus on cardio and watch that fat burn away.

  2. Weight

    When you do more cardio, you burn fat, but you also lose muscles. In order to balance it all out, lift some weights, but try to maximize the weight and to get as many reps as possible.

  3. Triathlon

    Let’s be honest, doing triathlon training in order to get fit sounds a bit extreme, but trust us, it’s great. Every day is a new challenge, every training is different, and you’ll have loads of fun. Nobody says you have to actually do a triathlon. 

  4. Weight no, body fat yes

    When trying to get fit, many people make the mistake of only keeping track of their body weight. You should, instead, keep track of the amount of body fat, as the less you have the more fit you become.

  5. Eating habits

    It doesn’t matter if you’re eating healthy or unhealthy food. OK, it does matter, but it also matters whether you’re eating when hungry or out of boredom of habit. Only eat when you’re hungry, and stop the second you feel full.

  6. Fruits and veggies

    Try to incorporate as many different fruits and vegetables into your everyday diet. They have lots of vitamins and fibers, and they’re low on calories. A win win!

  7. Rest

    Finally, don’t just exercise non-stop. You need to rest, and your body needs it too in order to function properly. Being well-rested is just as important as exercising regularly, so don’t push yourself too hard.

How can I get toned and fit

How long does it take to get toned body?

Now, this is a questions there is no definite answer to, nor would we dare even try to answer it with any measurable amount of certainty. It all depends on you as an individual, and because of that, giving a single answer is impossible.

However, we can give you some rough pointers, but they all also greatly depend on what you’re aiming to achieve. If you’re going for Chris Hemsworth’s Thor look, but not the one from after the events in Infinity War, then it’s going to take a while.

However, if your aims are a bit more modest, you’ll be able to witness first results in about six to eight weeks. Then, if you stick to it, in some three or four months you’ll start getting pretty pleased with yourself. 

After that, the sky’s the limit. The sky, your desires, and your goals. The longer you exercise, the better you’ll look, the better you’ll feel, and that’s it, no wisdom to it. Keep it up and you’ll start looking like Thor, sooner or later. 

“I’d like to find a place in Little Italy for fitness, but I’m struggling…”

Your struggles have come to an end! If you haven’t found the perfect fitness place for you, you probably haven’t visited Fit – the finest fitness club in Little Italy! We have everything you need, from experienced and helpful staff, to great atmosphere and excellent amenities. Whatever you need, we have it, and we’re sure you’re going to be thrilled to have found us. So, anytime you’re near the Firehouse Museum, you’re near Fit. Stop by and let’s get you started!

So, you’re looking to completely max out your workout results? You’d like to get fit and toned, but you’re unsure whether you should follow the most popular fitness trends as the best way to lose weight quickly?

Whichever workout routine you choose to dedicate your time to, be it a “classic” gym, or a Little Italy fitness club, there are ways in which you can maximize your workout gains. Let’s see what they are.

How can I make my workout more effective?

Working out on a regular basis, as the San Diego Institute for Public Health states, is something all of us should try to do. But, sometimes, exercising doesn’t yield expected results. Perhaps you’re doing something wrong? Don’t worry, we’ll give you some advice on how to maximize your workout routine.

  1. Time

    The more time you spend at the gym the better? Not really. You’ll get maximum benefits after thirty or forty minutes, with high intensity. Any more than that – the intensity lowers, and the gains decrease. How can I make my workout more effective

  2. High-intensity

    If you’re a beginner, or if you’re just trying out a new exercise, by all means, take it slow. In all other instances, try to do every exercise with as much intensity as you can, in order to boost effectiveness.

  3. Protein

    Your muscles need protein in order to grow and rebuild, and modifying your diet to increase protein intake can be just as important as working out. 

  4. Water

    Hydrate, hydrate, hydrate! However, never drink plenty of water right before exercising. Not only will you feel uneasy, but the body also needs some time to absorb all the water, making it ineffective to drink a lot at once.

  5. Carbs

    Your body needs fuel, and contrary to popular belief, carbs are not the enemy, but a great source of energy. Bananas are a great choice, just don’t overdo it.

  6. Stretches

    Stretch your entire body well before and after working out. This will prepare your body for the session, but also loose all the muscles after it, making the entire effort easier and more fruitful.

  7. Speed

    Or rather lack of it is important for a good workout session. Don’t just rush through the lift, take it slowly. This maximizes the effectiveness of the weight lifting greatly, especially when the motions are correct. 

  8. Weight

    Again, in the beginning, stick to low weights. But, as your form increases, so should the weight. The more weight you lift, while keeping the form good, the more you will gain from every rep.

  9. Single set

    Many people make the mistake of doing multiple sets with lower weights. Instead, take on greater weights, and perform single sets to failure, with proper form.

  10. Compound exercises

    Don’t separate your exercises per muscle group. Do exercises that target multiple muscle groups simultaneously. This way, you’ll get a full-body workout more quickly.

  11. Mix it up

    When you stick with the same workout routine for too long, your body will adjust to it and the gain will keep on decreasing. By mixing it up, you’re always keeping your body on its toes.

  12. Cardio

    Never skip cardio. But, we’re not talking about just that. Do cardio that you’ll enjoy doing. So, if you don’t like running, go swimming and that’s it!

  13. Hills

    Finally, if your cardio of choice is walking, running, or biking, be sure to incorporate hills, as doing these kinds of cardio only on level ground is much less effective.

How do you get the best results from the gym?

Rather than giving you some more advice on how to get more out of your every gym visit, we’re going to point out some common mistakes all of us have made when frequenting the gym, only so you don’t have to repeat them.

How do you get the best results from the gym
  1. Socializing – Having a friendly chat at the gym can motivate you to do better, but overindulging in the social component can leave you less efficient during your gym hours.
  2. Calories – Don’t rely too much on the calorie burn the machine is telling you you’ve achieved. Those numbers are highly general, and while the machine says you’ve burned 1000 calories, the truth is that you might have only burned 500. 
  3. Technique – OK, so you’ve done 15 reps with heavy weights, but have you done it properly? Exercising with improper technique can seriously lower the effectiveness of your workout.
  4. Too soon – Having enthusiasm for exercising is great and all, but you mustn’t overdo it in the beginning. Pushing your body too hard too soon can leave you open for injuries and soreness, and that will just slow down your progress down even further. 
  5. Cardio – The most common mistake when doing cardio is that you focus on your lower body, and neglect your upper body. This is especially true for treadmills, stair steppers, and stationary bikes. 
  6. Plan – Don’t just waltz into the gym and start improvising. You need to have a plan in order to make your every visit to the gym as effective as it can be.
  7. Professionals – Gym staff is there for a reason, so don’t be afraid to ask them for help, as they will explain everything you need to know and make it easier for you to exercise properly.
  8. Eccentricity – Don’t just stick to the regular workout methods and routines. Every now and again it is wise to put your body through an unusual exercise and to keep it as interesting as possible.
  9. Direction – When doing cardio, change the direction every once in a while. Don’t just keep going forward, jog, run, swim or walk sideways and backwards too.

“Do you know a good fitness club in Little Italy I could start going to?”

Finding a good fitness club that checks all the boxes can be tricky, but, this time, it really isn’t, not when Fit is here! We’ve created a perfect atmosphere for fitness in Little Italy, and our experienced staff is there to help you take your first steps. So, if you’re ever at Piazza Basilone, stop by our place and see what we’re about. We know you’ll love it!

Yes, our Little Italy gym will soon welcome all the fitness enthusiasts and professionals who are ready to embrace a healthy lifestyle. Not only does our new gym boast an authentic setting in the boutique Carte Hotel, but it also brings you a range of fitness amenities that will elevate your workout to a whole new level.

At our new facility, you’ll be able to lose more than just a few extra pounds. We will help you gain more confidence and strength, adopt healthy habits and level up your mindset. Get ready to shed the dissatisfaction with your body and transform your lifestyle!

What every gym should have?

In addition to opening in a vibrant, close-knit community, our outstanding Little Italy gym has so much to offer. The moment you enter our new fitness facilities, you’ll find out why fitness enthusiasts around San Diego have been waiting for our new club with nothing but excitement. 

Simply put, we have it all and we’re ready to bring it to you! Have you dreamt of enjoying an inspiring yoga session with a view of San Diego Bay? Or would you prefer socializing with other members, sharing ideas, advice, and unforgettable moments? Just visit our gym as soon as it opens and get everything you need to be fit, healthy, and happy in one place!

“But, what exactly does your gym near me bring to the table?” you may ask. Well, everything you need to achieve your desired fitness goals, and more! Here’s what you can expect from our upcoming fitness sanctuary. 

Experienced trainers & friendly staff

The leading fitness professionals await you in our advanced fitness center in Little Italy. Assisting our community members in achieving their desired goals is among the most important fitness instructor duties and responsibilities of our trainers. Our team is highly qualified and professionally educated to work with individuals of different ages, providing them with tailored fitness plans. 

Working with our personal and group instructors in Little Italy will be a true pleasure since we’ve handpicked patient, experienced, and amicable experts. In addition, our service staff is also here to accommodate your requests and maintain a pristine facility that matches the style and glamor of the Carte Hotel. 

Innovative facilities with high-end equipment

Our Little Italy gym features an appealing, modern, sleek look that reflects the elegance of the surrounding areas. Stretching over 28,000 square feet, our new fitness club has everything you need to lose weight, tone your muscles, increase your flexibility, change your diet, and more. At our new facilities, you’ll find the best commercial gym equipment in the region.

On top of all this, your new favorite gym will also charm you with some unique areas. For instance, you’ll fall in love with our rooftop heated pool with a spa zone for relaxation. Yes, you heard it right! We mix business with pleasure by providing our gym members with an opportunity to work out and have fun to their hearts’ content. 

A range of personalized fitness courses

Do you want to join the best health and fitness courses San Diego has to offer? Then be the first in line when our new gym opens in Little Italy. Our fitness team specializes in a range of physical activities and plans, so there’s no doubt you’ll find a class that meets your needs. 

Whether you want to join a group training, try hot yoga classes, or engage in strength and cardio training, you can do so at our fitness center. We offer a variety of fitness courses, so the only thing you need to do is to discover which one meets YOUR needs.

What is the best gym membership?

This one is easy! The one that gives you all of the mentioned benefits. But that’s not all! Here at Fit Athletic, we believe that a gym is more than just a place to work out. That’s why we’re ready to take things up a notch in our Little Italy gym and provide our community members with: 

When will Fit Little Italy open?

Sooner than you think! In fact, you can plan your visit to our new gym the beginning of next year. Yes, that’s right! The opening ceremony is scheduled for 2020 and we’ll be more than glad to celebrate this day with you.

Reap all the benefits of regular physical activity while simultaneously enjoying one of the most luxurious gyms in San Diego. Discover what our new gym has to offer!

The very moment you arrive at the opening of the Fit gym in Little Italy, you’ll discover that fitness and luxury can go hand in hand. Our Fit Little Italy gym will be the new favorite hotspot of everyone who wants to enrich their lifestyle and improve their wellbeing. 

Visiting our new gym will give you an opportunity to become your best self surrounded by like-minded individuals in a setting that inspires you to overcome even the most challenging obstacles. Fit brings you the gym you’ve been waiting for: one designed to delight and equipped to inspire. And all this comes at a location you cannot but love. 

Where will Fit Little Italy be located? 

Featuring one of the most charming Fit gym locations yet, our newest fitness facility is located in the heart of Little Italy. In fact, it’s an integral part of the luxe Carte Hotel San Diego, offering hotel guests access to one of the city’s most unique gyms.

The hotel itself is an emblem of elegance and sophistication, boasting no fewer than 246 lavishly designed rooms with all the comforts you could wish for. As you relax in your comfortable and cozy hotel room after a rewarding and energizing workout, you can admire the view of the Embarcadero waterfront. 

Here, you can start your day working out in the exclusive Fit fitness facility and then recharge your energy over a delicious meal overlooking the sea. There’s more! You can savor and sample all the cocktails and wines the hotel has to offer without worrying about a few extra calories. You have the city’s most eagerly expected gym on your side!  

What perks and comforts does the gym offer? 

Aside from the amenities that every gym should have, our Fit fitness hub brings you a few other perks that will truly delight you. Our facilities offer you state-of-the-art equipment in combination with a relaxed, pleasant, and welcoming atmosphere. At our gym, you can look forward to both outdoor and indoor workouts that guarantee maximum health and fitness benefits. 

“What can your fitness haven offer that other gyms near me cannot?” Well, our gym is located in one of the most popular boutique hotels in San Diego, covering 28,000 square feet. This means that plenty of fitness zones await you, from yoga areas to steam rooms and saunas.

Towel service and an exceptional locker room are also one of the comforts you can enjoy at this Fit Athletic gym. However, the best and most exciting of them all is the ultimate relaxation experience and alfresco ambiance – the rooftop pool with a soothing hot tub.

Which gym is the best to join?

With all the perks that our gym offers, the unique setting of Carte Hotel, friendly staff, experienced trainers, and class variety, there’s no better gym for your fitness needs than our Fit Little Italy.

With our professional assistance and fully equipped facilities, achieving your fitness objectives will be easier than ever before. Not only will you have all the support you need from your personal trainers, but you’ll also be able to reach your full potential in the company of enthusiastic, like-minded gym members.

Finally, our fitness club in Little Italy is also stocked up on healthy foods, snacks, and beverages. This means that your physical transformation can be accompanied by a healthy diet that will help you achieve optimal results!

When does Fit Little Italy open?

You can expect the new Fit Athletic club to open in 2020, so the ultimate workout experience in a one-of-a-kind environment is just a few months away. Of course, our other facilities across San Diego are also at your disposal until our Little Italy location opens.

At our fitness club, not only will you get the recommended amount of physical activity, but you’ll also have fun doing so. We invite you and other fitness enthusiasts to join us and cut the ribbon. Welcome!

Exercising is not only healthy, but it also makes us look and feel better. If you’re struggling with weight, although you might not think it, yoga is amazing for losing weight quickly and efficiently. Beginners have many questions, and we understand.

As a newbie, you want to get some yoga tips for beginners to help you prepare, you are curious about whether yoga is helpful for body toning, and you’re often unsure if yoga is enough for all your needs. Well, if you’re thinking about frequenting yoga classes in Mission Beach to get toned, let us answer your most burning questions. 

Can I lose weight doing yoga?

The short answer would be yes, but we do need to elaborate a bit further. One of the prerequisites for weight loss is an increase in your heart rate. So, in order to shed pounds more effectively, your heart needs to really get racing.

Now, some people say that yoga cannot get you there, that yoga is too gentle and too mellow for losing weight, and that you definitely need to combine yoga with other types of exercising in order to lose pounds effectively.

In a way, there is some truth to these statements. The more gentle among various yoga styles definitely won’t help you lose weight as efficiently as, say, running. However, yoga has a powerful effect on the endocrine system and can boost your metabolism to burn more calories.

If weight loss is your primary goal, you can always choose a more fast-paced style of yoga that will get your blood pumping and your heart beating quickly. Yoga styles that get you sweating are just as good for weight loss as the more traditional exercises like running or aerobics, if not better. Regular yoga practice will do wonders for your body and your mental health!

What are the best yoga styles for weight loss?

What are the best yoga styles for weight loss?

Ashtanga Yoga

Ashtanga is a series of primary and advanced poses designed with the intention of building heat in your body, increasing your heart rate, and boosting circulation. And, with all of this, weight loss follows.

Vinyasa Yoga

Sometimes, Vinyasa is called “flow” yoga, and that’s exactly what it is. You’ll flow like a stream through a series of gradually intensifying postures, doing each one a bit more quickly than the last. Vinyasa will get your heart pumping quickly and effectively, leading to weight loss.

Bikram Yoga

Finally, probably the best style of yoga for weight loss, but also the one not suitable for beginners. You’ll be practicing in a 100-degree room, you’ll sweat and puff, and you’ll love every second of it.

Can yoga help lose belly fat?

Again, yes, yoga can definitely help you trim some of that pesky belly fat, but, again, only when you use the correct yoga styles and positions. More on that a bit later. For now, we have to say that yoga helps you reduce belly fat in more ways than one.

First and foremost, yoga promotes a healthy lifestyle. It inspires you to change the habits that may have a negative impact on your overall well being, and embrace a healthier alternative.

Secondly, yoga also encourages every individual to find a routine that works best for his or her needs. So, if your goal is to lose belly fat, consult your instructor and come up with a sequence of yoga postures that will help you do just that.

Finally, but, perhaps, most importantly, yoga makes you engage your core, and that is the most obvious way in which yoga helps you eliminate belly fat. This will make your abs strong, and your belly fat will start disappearing rapidly. Now, let’s see about the best yoga postures for losing belly fat.

What are the best yoga postures for eliminating belly fat?

There are three main postures that will help you make quick work of your belly fat.

  1. The Boat Pose

    This is a yoga position that really engages your core. First, you need to hold the boat pose for about five breaths, then go to the full Boat Pose, with your legs and your upper body hovering. Hold it for a single deep breath, and then repeat. Do this five times a week, and witness a trimmed waistline in no time.

  2. The Bridge Pose

    Shedding belly fat is not just about your abs. You also need to pay attention to all the muscles supporting your core. And this is where this pose steps in. Tighten your abs as you get into bridge pose, then start gently lowering your backside until you tap the ground. After that, raise your hips again to finish a rep. Do this for ten to fifteen repetitions, three to four times a week, and your belly fat will burn.

  3. Various balancing poses

    All balancing poses help strengthen your core, and a strong core means less belly fat. Combine different balancing poses with the boat and bridge forms, and give your body an all encompassing belly-fat-losing workout.

“Where can I start doing yoga in Mission Bay?”

If you’d like to follow the advice of the California Department of Public Health and start leading a healthier lifestyle, while receiving some other benefits like less belly fat, yoga is the perfect exercise for you. And we have just the Mission Beach yoga classes you’re looking for!

Fit Athletic provides incredible conditions for practicing yoga, and our instructors will help you achieve the results you desire. They are dedicated and experienced yogis who know which style of yoga is best for your needs and will develop a routine that fits your wishes. If you’d like to get ready for the surfing season at Mission Bay, stop by our place and let’s get cracking!

If you’re unsure what yoga style is best for beginners, don’t worry, you’re not the only one. Starting yoga can be daunting, but a lot of fun too. So, instead of wondering if yoga can help you lose weight, what the benefits of yoga are, and if doing only yoga can keep you fit, our advice is just go for it.

Yoga is amazing, and it can help you in ways you would not even dream of. Exercising regularly is a must, per advice from the San Diego Institute for Public Health, and practicing yoga is the best way to keep yourself fit. All you need to do is find a Mission Beach yoga place for you, and get cracking. 

How often should a beginner do yoga?

When you’re just beginning to exercise, no matter the chosen routine, you should ease into it. But, easing into yoga is not the same as easing into other exercising routines. Regardless of whether you’re already in shape or not, you’ll need to start slowly and with awareness. 

Choose simpler styles of yoga, which we’re going to discuss later on, and gradually move into the more demanding styles. Listen to your body and your instructor and, over time, you’ll notice major improvements in coordination, flexibility and strength. 

If you want to reap the full benefits of yoga, commit to a regular practice under professional guidance. You really can’t overdo it if you’re doing it right. Try to do yoga 3 to 5 times a week. Although it seems like a lot, you need to properly familiarize yourself with it and develop a routine. With yoga, consistency is just as important as frequency, and you should do your best to be committed and organized. 

What type of yoga is best for beginners?

Not every style of yoga is slow and mellow. There are some types of yoga that will seriously put your body to the test, and we advise not to begin with Hot Yoga, Bikram Yoga, Power Yoga, or Aerial Yoga. These styles may prove to be a bit much for a yogi newbie. 

But, there are many other styles of yoga that are perfect for anyone who’s just starting out, and here are some of the most popular ones.

  1. Hatha Yoga

    The perfect style of yoga for every beginner, and the type mostly practiced throughout the United States. You will learn how to breathe, how to relax, and how to hold various postures. Hatha will slowly introduce you to the wondrous world of yoga.

  2. Restorative Yoga

    This is probably the most relaxing and the least physically demanding style of yoga. Don’t be afraid of it because there are props involved. Restorative Yoga is slow, methodical, and focuses heavily on breathing, and it is perfect for every greenhorn.

  3. Vinyasa Yoga

    Vinyasa is a yoga style that’s all about the flow, i.e. a correct sequence of different yoga poses seamlessly taking one another’s place. You will slowly move your body as you adjust your breathing, and you can gradually advance to more difficult combinations of positions.

  4. Yin Yoga

    Yin is all about stretching your body to its limits, especially your connective tissue. You will try to hold every position for three to five minutes, and it can be a bit demanding in the beginning, but it is slow and can help you find your yoga feet in no time.

  5. Kundalini Yoga

    It is similar to Vinyasa, but a lot faster, so when you think you’re ready to be out of breath, it is time to transition to this fast-paced yoga style that consists of different poses combined into a rapid flow of constant movements.

“What is the best place in Mission Beach for a yoga beginner?”

There are many places you can practice yoga at, but only one provides the perfect atmosphere, the necessary amenities, and the view that will inspire you to do yoga with the best of them – Fit Athletic gym.

Our superstar team of yoga instructors will give it their all to show you the amazing world of yoga, and you’ll love every second of it. Who knows, once you master it, perhaps you can do a Karate Kid moment at the Mission Beach Boardwalk. But, before that, visit our yoga place in Mission Beach and see just how incredible it is!

Everybody would like to know how to get toned in a jiffy, and it’s understandable, since all of us seem to have less and less free time on our hands. Trying to change your body shape by exercising every day, or by working out at a swimming pool on a regular basis can be difficult to accomplish, so everyone would like a shortcut.

And we can help with that. Well, we can at least give you a short enough guide on how to get toned as quickly as possible. Just how fast you’ll get ribbed depends on how determined you are to give it your all at gyms in Pacific Beach, California. We’ll give you the know-how, the rest is up to you.

How do you get a toned body?

Let’s be honest, all of us would like to get a toned body, but not all of us are willing to dedicate enough time out of our busy schedules to do so. But, if you’re willing to set aside some of your free time for getting toned, we can help you achieve your goals.

How do you get a toned body

So, getting a toned body means exercising on a regular basis. But, getting a toned body does not have to include lifting weights and going overboard on the whole thing. Let’s see about some of the exercises you didn’t even know could get you fit.

What are some of the best exercises for getting toned?

Here are some of the easiest-to-do, but also the most effective workout techniques for getting your body into shape, which are even to California Department of Public Health’s liking! 

  1. Push-ups – With push-ups, especially if you do different types of them, you can start toning your body without much trouble. 
  2. Squats – Everybody knows squats, but not everybody does them. And they should, as squats are an all-round excellent exercise for your lower body.
  3. Crunches – If you do various types of crunches regularly, you’ll become abtastic more easily that you might think.
  4. Glutes – Although squats do activate your glutes, try to incorporate some extra exercises for this muscle group, such as clamshells, frog pumps, or walking lunges.
  5. Plank – No better way to increase the strength of your core than to plank often and plank hard. 

How can I get toned fast?

If you’re pressed for time and your toning efforts need to be as quick as possible, all you have to do is intensify your routine and do as many reps as you can, right? Yes, right, but there’s also a bit more to it than that, and we’ll give you some advice on how to maximize your toning schedule.

How can I get toned fast
  1. Be active every day – If you’re in a hurry, you’ve definitely got no time to lose.
  2. Work your way up – Although you’re pressed for time, you have to build your endurance gradually in the beginning.
  3. Don’t overdo it – It’s not wise to push yourself beyond the limit, as it will inhibit your progress as soon as tomorrow.
  4. Avoid bad food – Maintaining a healthy diet is the key to toning your body quickly.
  5. Portions – Refrain from overeating, even if the food is as healthy as it can be.
  6. Nutrients – Choose food that is rich with all the right nutrients you need, such as vegetables, grains, proteins, fruit, and some healthy dairy products.
  7. Water is your friend – Drink as much water as you can, as it will cleanse your organism of toxins and keep you hydrated through the process.
  8. No fad diets – Don’t fall for the false promos, just modify your nutrition and give it your all.
  9. Routine – Organize your daily workout routine and stick to it.
  10. Stay motivated – Don’t let a small bump on the road keep you from achieving your goal!

“Where can I find help when trying to get toned?”

If you’re unsure how to approach this matter, if you don’t know what the best way to start is, why not try seeking help at the best among Pacific Beach gyms – Fit Athletic. We have all the necessary equipment for your needs, and our staff is going to provide plenty of helpful advice for your toning struggles. If you plan on getting your body ready for strutting around Belmont Park, than you should definitely stop by one of our gyms.

People who want to try out exercising in a swimming pool are usually full of questions. “Will it help me change my body shape?”; “What will I accomplish if I exercise like that every day?”; “will it allow me to get a toned body?”. And many more, in fact. 

Woah, hold your horses, we can’t answer all of it right away, but we can start by telling you just how good exercising regularly at one of the indoor swimming pools near Pacific Beach can be, and why.

Is working out in the pool good for you?

To keep it as short as possible, yes, working out in the pool is not only good for you, it’s an amazing workout through and through. In fact, some say that it’s even the best type of workout you can do, as all your muscles are constantly doing this or that while submerged in water.

Is working out in the pool good for you

Even simply going swimming for a couple of pool lengths can be more beneficial than you might think, especially if you mix up your swimming styles, thus activating all of your muscle groups. Even the San Diego Institute for Public Health agree on this.

Why is working out in the pool so good?

Let’s see why many consider water exercise to be one of the best types of workout.

  1. Low joint impact – Water provides buoyancy, which decreases stress on your joints.
  2. Water keeps you cool – If you work out hard, your body can overheat quite quickly, especially in the summer. When you exercise in a pool, there’s little to no chance of this happening.
  3. Water provides resistance – Aside from providing buoyancy, water also naturally resists your every movement because it’s thicker than air, making you work extra hard.
  4. Burning the calories – Because of the greater resistance, exercising in water burns calories more quickly.
  5. Water supports the body – When you exercise in water, you don’t have to worry about stressing your back or ligaments, especially if you’ve been experiencing some problems recently. 

How do you get a good swim workout?

Getting a good pool workout consists of many factors, the most important of which is your dedication for it. If you have that, we’ll have an easy enough time helping you with the rest. Let’s see about some of the best water training techniques, and about the advice for taking your swim workout to the next level.

What are some of the best swimming drills I could try?

There are many things you could do in water, but here are some of the most rewarding ones.

  1. Kick drills – Take a kickboard, and keep it in front of you, roughly at an arm’s length. Then, practice your kick drills. The best ones to do are flutter kicks, frog kicks, and butterfly kicks.
  2. Butterfly and breaststroke drills – Strikes where you use every single inch of your body are amazing exercise, and they improve both your speed and your endurance. To begin with, try to do 15-meter swims every 30 seconds.
  3. Water running – The other term for aqua jogging, this is an excellent technique for getting a cardio exercise of a high intensity without the impact of striking a hard surface.

How can I improve my swim workout?

Now you know the best exercises to do in water, but let’s see how you can elevate your game even further.

  1. Slow down and breathe – Don’t rush it! Slow down your strokes a bit, and focus on your breathing rhythm.
  2. Warm up – Don’t just jump into the pool and start stroking. Take some time to properly warm up before starting your swim session.
  3. Ask a professional – If you feel like you’ve been plateauing for some time, consult a professional swim coach for some tips on how to elevate your swimming.

Can you lose weight doing water exercise?

You definitely can lose weight doing water exercise, but perhaps not in the same way you would lose weight doing different types of “earthly” exercises. Working out in water tones your entire body , since water provides an environment where your every muscle is met with some level of resistance.

Can you lose weight doing water exercise

It is because of this fact, but also because of the fact that you’re not going to sweat in the water as you would when working out in a traditional environment that you might not notice the weight loss as quickly as you would otherwise.

However, this does not mean that working out in water will not lose pounds. It will, but in a different way. You will lose weight proportionately across your entire body, which will take some time to notice, as you will not see inches melt from, let’s say, just your belly. So, keep at it, and you’ll be amazed at just how much weight you can lose by doing water exercise.

“Where can I find the best indoor swimming pool in Pacific Beach?”

If you want to try out water exercising, you’ll need a good swimming pool to do so. And the best one in Pacific Beach can be found at Fit Athletic, a premium gym for all your workout needs. Fit Athletic employs the best staff, boasts the finest equipment, and has the perfect atmosphere for working out. If you want to prepare your body for the swimsuit season at Law Street Beach, pay us a visit!

How will working out every day help me?”, you ask? “How can I change my body shape?”, you wonder? “Is working out in a swimming pool a good option for getting toned fast?”, you contemplate? Well, you don’t need to anymore, as we’ll help you with whether or not everyday workout at a gym in Pacific Beach is the way to go or not.

Is it OK to work out every day?

First off, we have to point out that, technically, there isn’t anything bad in working out every day. Doing some sort of physical activity on a daily basis is advisable, but with a twist – if you’re keen on everyday workout sessions, you have to vary the intensity, so as not to get your body too used to the same rhythm.

Will I lose weight if I go to the gym everyday

So not, exercising every day is not necessarily a bad thing, but it can be if you overdo it, if you continually overwork yourself. In that case, the results might not be as you’d expect them, and here’s why.

Why should I sometimes skip a workout session?

Here are some of the most important reasons for you to consider skipping a session on a regular basis, courtesy of the San Diego Institute for Public Health.

  1. Muscles grow best when you rest.
  2. Women can overtrain themselves to a point of disrupting their menstrual cycles.
  3. If you’re experiencing trouble sleeping, chances are you’re overtraining.
  4. Mood swings can also be a common occurrence when pushing yourself too hard.
  5. Your appetite will increase as a result of you exercising constantly
  6. Exhaustion can become a serious problem as well.
  7. You’ll have less and less free time for other activities.

So, just because you’ve paid a membership at a gym in Pacific Beach doesn’t mean that you have to “make the most out of it” by working out every day. Ask the gym staff for help in devising a schedule that suits you and start training.

How do I see results at the gym?

If you’re wondering when the results of you hitting the gym are going to start surfacing, it does take some time to get started. But, if you’ve been exercising for a couple of months and you still don’t notice any visible results, it might mean that you need to change some things.

Many people fail to get their desired results by actually making mistakes while training. There’s more to it than simply lifting as much weight as many times you can manage. Working out is a carefully orchestrated dance, although it might not seem so, and you have to learn the steps before you can truly boogie.

How can I get results faster?

There are many, many ways for you to start seeing the results of your hard work faster, but we’re only going to share the ones we feel work best.

Will I lose weight if I go to the gym every day?

How do I see results at the gym

You, will, at first. But then, you’ll get to what is called a weight-loss plateau. This means that you will hit your weight-loss ceiling due to pushing your body too hard. The defensive mechanisms our bodies have to protect against sudden and extreme weight loss will kick in, leaving you stumped after working out every day, and not losing weight. 

That is why the best course of action is to allow yourself some rest in between regular training sessions. Not only will your muscles grow, but you will not mess with your body’s internal functions, allowing you to lose weight at an even rate while still putting on some muscle mass and toning your body.

“I’d like to try the gym experience, but I don’t know which gym in Pacific Beach to choose.”

With so many gyms all around, it is an extremely difficult task to choose the one to frequent. All of them seem quite good, and they’re gyms, how different can they really be? Well, one does stand out above all the other Pacific Beach gyms, and that’s Fit Athletic.Not only does Fit Athletic employs the best trainers, buys only the most modern equipment, and assures all the necessary amenities for its members, but it also occupies the finest locations, so as to make your workout sessions as enjoyable as they can be. If this sounds good to you, and we see no reason why it shouldn’t, stop by our place after a visit to the Capehart Park and see what we’re all about!

If you’d like to change your body shape, but you don’t know if working out every day is the way to go, or if you should mix it up with some regular swimming workout in order to get toned quickly, you’re not alone. This one’s for all of you who would like to get fit and lean, but don’t know how to do it at a gym in Mission Beach CA.

Can you change your body shape by exercise?

Most of us, especially those entering a gym for the first time, have little idea of what awaits them. We’re unsure about whether or not working out will get us the desired results, and we have no idea how to actually achieve them. And, the majority of these people would like to enhance their body shape a bit.

Well, you don’t have to consult the California Department of Public Health to get an answer to this one. 

What is the best gym to join

On the one hand, as we approach adulthood, our body proportions and our bone structure is pretty much fixed, and there’s little you can do to change that, gym or no gym.

However, you can definitely alter the structure of your muscles, reduce fat, and thus alter and improve your overall physical appearance. 

So yes, you can definitely change your body shape by hitting the gym on a regular basis. You just need to put in some work and dedication, and the results will come, without question.

Will my body shape change if I lose weight?

Hm, the answer is not as simple as it might appear at first. You see, simply losing weight will only get you so far when it comes to altering and enhancing the shape of your body. Losing weight is, in most cases, simply not enough to achieve the bod of your dreams.

So, you need to lose weight if you think you should, but you also have to exercise regularly to get your muscles toned and raise your overall fitness. If you’re low on muscle mass, just losing weight will still not get you that fit look you’re probably working towards.

All this being said, the straight answer to whether or not your body shape will change after shedding some pounds is yes, it will, but to a limited extent. To make your body really alter you need to work on in a bit more.

What is the best gym to join?

There are good gyms, there are bad gyms, there are excellent gyms too, like Fit Athletic, but there is only one perfect gym, and perfect in this case means it should suit you and your needs. That is why it is difficult to recommend a single gym and tell you “Go, join, enjoy!”. 

You need to know exactly what you’re hoping to get out of the experience, and then you have to go find a gym that ticks all the necessary boxes. We can give you an idea of roughly what a great gym should have. Then it’s your job to work on it from there.

What should a good gym have?

Here’s a brief list of the prerequisites every gym that wishes to be considered premium should fulfill.

Will my body shape change if I lose weight

“Where can I find such a gym in Mission Beach CA?”

If you’re looking for a Mission Beach gym to call your own, there’s really very little searching to be done. All you have to do is head to Fit Athletic and sign up for a membership. It’s that simple. Fit Athletic gyms boast incredible locations, state-of-the-art equipment, excellent staff and useful amenities. Only the best is good enough for us, and it should be the same for you. That is why you should stop by our place on your way home from Ulysses Track and see for yourself!

If you’re wondering if Pilates is better than yoga, or vice versa, you’re in the wrong frame of mind. They’re both great, but in different ways. Instead, the questions you should learn more about include what Pilates actually is, if it can help you with belly fat, and if you need to join a gym to practice Pilates. We will first tackle the most obvious choice – if regular Bankers Hill Pilates workout sessions can help you lose weight.

Is Pilates a good way to lose weight?

Just to make one thing clear – California Department of Public Health states that any type of exercising is good for weight loss. The only real difference between them is the projected speed at which you should expect to reduce your weight. And, you should never lose sight of another important aspect when trying to shed a couple of pounds, and that’s proper nutrition.

So yes, Pilates is a good way to lose weight, just as good as all the other types of exercising. It may not be as quick as, say, cardio, but that only means it’s a bit gentler on your body, and a bit less aggressive. 

How does Pilates help me lose weight?

There are several reasons why Pilates is a good workout method for losing weight, and almost all of them revolve around the six basic principles of Pilates you have to master if you want to maximize your results. Here are the most important reasons why Pilates is the choice of many when it comes to losing weight.

How many times a week should I do Pilates?

Unlike other workout methods, where you’re not entirely sure how many times a week you should commit to them, Pilates does let you know just how many times a week you should do it. And when we say Pilates lets you know, we mean Joseph Pilates, the creator of Pilates.

how many times a week should i do pilates

In his book, Joseph Pilates clearly suggests that the best way to practice Pilates is to do it four times a week minimum. Yes, minimum. 

You see, Pilates is not like other forms of exercising. It’s gentle to your body, it’s slow, and you can’t overdo it with Pilates. You can do Pilates any chance you get, and not worry about the consequences, as there aren’t any. But, if you’re pressed for time, two to three times a week will do just fine. 

What to wear to a Pilates class?

Pilates can be a bit demanding when it comes to the clothes you should wear when doing it, but it’s only like that in the beginning. And it’s easy if you follow these simple rules.

“Sounds good enough, just need to find a good Pilates place in San Diego.”

That’s a lot easier than you think. Fit Athletic is not just a good, but the best place for all the methods of exercising, Bankers Hill-based Pilates included. We have all the equipment, we have all the amenities, and we’ve managed to create an atmosphere in which exercising is a true joy. If you’re ever visiting the Cabrillo National Monument, pop to our place on the way home and check it out. You’ll get a membership as soon as you step foot in it.

Some people like dumbells, treadmills, the pumping of adrenaline, the pulsating of muscles achieved with every press. But some don’t. Some would like an alternative to the gym experience. Some would like to know if it’s possible to lose weight with water aerobics at an indoor pool at a gym in Mission Beach.

High time we saw if swimming and water exercises can be a worthwhile replacement for gym visits. And, don’t fret if you still feel like a fish out of water in, well, water. There are plenty of swimming lessons to take, enough to get you started.

Is exercising in water good?

It is no secret that virtually all health institutions, be they private or public, San Diego Institute for Public Health included, advocate any type of physical activity as no only advisable, but essential to your health. And that’s a fact.

Is swimming just as good as going to the gym

So, it is rather easy to answer the this question. Yes, exercising in water is good for you. It is excellent, as is any other type of physical activity, be it walking for a couple of miles each day, or working out at gym in Mission Beach. However, how do swimming and water exercises compare to more traditional methods of staying fit?

Is swimming just as good as going to the gym?

Hmmm, it’s not actually about swimming being better or worse that other manners of exercising, but it’s about the fact that it’s rather different from them. So, let’s see just how different from hitting the gym swimming is, and if swimming alone is enough for all your workout needs and wants.

How is swimming different from going to the gym?

First and foremost, swimming is a so-called resistance exercise, meaning that it’s quite similar to lifting weights, but without the added stress on your bones and joints. So, swimming works out your muscles, but doesn’t encumber the rest of your body, which is extremely suitable for people with joint problems and altogether weaker disposition.

However, although swimming does target mostly all the muscles in your body, it does strengthen some more than others. So, if you want to put on some even muscle mass, you might want to think about complementing swimming with occasional visits to the gym.

Lastly, swimming combines both the muscle work out with endurance, meaning that you probably won’t have to use the treadmill quite as much as with more traditional outings to the gym. Swimming is excellent cardio in itself.

Is swimming enough?

Depends on what you want to get out of it. If your goal is a lean swimmer’s body, and quite a bit of endurance that stems from regular swimming, then yes, swimming is just enough for everything you’re aiming to accomplish.

If, on the other hand, you want to build muscle mass, swimming is in no way sufficient for that. While swimming does strengthen and increase muscles, it does so in a way different from regular working out sessions at the gym. If muscles, muscles, and more muscles is your dream, then you have lift some weights as well.

What are the benefits of water exercise

What are the benefits of water exercise?

As you may have guessed, the benefits of water exercises are many, in fact, too many to name all at once. That is why we’re going to focus on the five biggest ones.

  1. It builds your strength – As we’ve said many times now, swimming builds strength by being a resistance exercise. It is much more difficult to swim for a mile than to jog for a mile. This way, your muscles grow strong and develop at a quick rate.
  2. It puts no stress on your joints – OK, it puts some stress on them, but a lot less stress than all other forms of exercising. There is very little to no risk of injury.
  3. It improves flexibility – Flexibility is often overlooked when it comes to personal fitness, and it really shouldn’t be. Water provides a unique environment for exercising, one that greatly enhances your body’s flexibility.
  4. It burns calories – There is a common myth that swimming can’t help you lose weight. Well, it can, and rather quickly so. Swimming is a calorie-torching activity.
  5. It’s healthy for your heart – Swimming will get your heart to pump like never before and it will boost the efficiency of your cardiovascular system.

“Where can I find a good place for all my water-related exercising endeavors?”

If you need a swimming pool, if you want to try water aerobics, swimming, or any other type of exercising in water, why not give Fit Athletic, the finest gym with an indoor pool in Mission Beach a go? We offer all kinds of water exercises, so you will surely find one that suits your needs. Taking a walk through Belmont Park is great fun, but come and see just how fun our water activities are.

There is a pristine beauty to swimming, primal even, being on your own in water, stroking your way through its reflective surface, leaving a rippling mark with each movement. A beauty too often lost to those who’ve put off learning to swim for far too long.

But is it really lost? Can it ever be past the perfect time to start swimming lessons? We think not. The earlier the better, as swimming is excellent exercise, but it is never late to get your feet wet at swim lessons at a gym in Mission Beach.

When to start swim lessons?

when to start swim lessons

When it comes to the perfect time to actually begin swimming lessons, we cannot give you a single, definite answer. Why? Because there are two distinct groups of people looking for swimming lessons. One group is kids, and the other adults. And that is how we’re going to answer this question.

When is the right time for my child to start swim lessons?

When it comes to children, it does seem that it can never be to early from them to learn to swim. As soon as your child starts walking and grabbing, stop at the nearest gym with a pool in it, and work out an arrangement with a swimming instructor.

But, it is wrong to think so. It is usually best to wait a couple of years, ideally to the age of four or five, for your child to begin taking his or her first lessons. The reason is twofold – your child may be unwilling to separate from you long enough to attend a gym lesson at an earlier age, and he or she may still be at a phase of development when it’s too early to start doing a more serious kind of physical activity.

Wait a couple of years, consult swimming instructors at Mission Beach, and only after that start looking for the best place for your child to learn to swim. Don’t rush it.

When is the right time for an adult to start swim lessons?

Luckily, the answer to the question is a lot easier for adults than for children. As soon as you develop a desire to learn to swim, do it. Don’t wait, as there is no reason to. Don’t hesitate, don’t be afraid, take the plunge and it will be worth it. Find a good instructor and swim on. Don’t worry, it’s never too late, you haven’t missed your train to Swimville.

What is the earliest you can start swim lessons?

We’ve touched upon this matter briefly, but let’s take a more detailed look into what is the earliest age for your or your child to start taking swimming lessons.

What is the earliest for children to start swim lessons?

When it comes to children, it all pretty much boils down to our previous statement of the perfect age for children to start swim lessons being four or five years. Simply put, that is the age when most children are in best developmental stage for swimming lessons, and California Department of Public Health does not advise an earlier start.

However, that is only for formal swimming lessons. Nobody’s saying anything about your child splattering about in the bathtub with you trying to instill the first nuggets of swimming wisdom. But for actual, instructor-led swimming lessons, best wait until your child is, at least, four years old.

How many lessons to learn to swim?

Honestly, we can’t say. It’s an individual matter, and that’s all there is to it. While children to learn to swim relatively quickly, it is a different story for adults. The rule of thumb says that children only need just a couple of lessons to actually learn to swim, with subsequent lessons dealing with swimming properly, while, when it comes to adults, nobody can really say.

how many lessons to learn to swim

Many adults have, by not learning to swim when they were young, developed a fear of water and swimming. And no person can actually learn to swim until he or she has beaten that fear. And, as far as saying how long that will take… We just don’t know. But we do have a single piece of advice – try not to be afraid, and don’t give up. It’s a lot safer and a lot easier than you might think it is.

“OK, I want to learn to swim beside my kid, but where can I do so?”

If it’s swimming lessons you’re looking for, no matter if it’s for you or your child, Fit Athletic in Mission Beach is the best place around. If you’ve ever walked the Mission Beach Boardwalk, looking lustfully at the ocean, yearning to take a swim, don’t despair any longer. Swimming instructors at Fit Athletic are seasoned professionals, and the pool we offer is adapted to fit everyone’s needs. Swim lessons at our gym in Mission Beach are a safe bet.

Knowing what to pack for the gym should at least be the easy part, right? There are so many more important questions to resolve, aren’t there? “How do I work out at a gym?”, “What machines do I use at a gym?”, and “How do I choose the right gym?” all seem far more complicated and important.

And it’s easy to see why you would think so. Packing smart for your visits to a gym in Downtown San Diego is just as important as knowing how to exercise properly. They say preparation is key, so let’s see how you should prepare.

First time going to the gym “What should I do?”

First time going to the gym “What should I do?”

If you’re new to the whole gym-going experience, if you’ve never ever ever visited a place like it, we understand just how daunting it can be. Being lost in the wild surrounded by a pack of hungry cougars doesn’t even begin to describe it. Yes, it sound scary, but it actually isn’t, not if you follow our advice.

How do I start working out at a gym?

Before you actually do sit at a machine and begin your session, there are some things you should do in preparation.

What do you pack in your gym bag?

Is there such a thing as proper gym etiquette?

Yes, there is. There are unspoken rules of behaviour in gyms, ones you should try to follow, in order to quickly become a gym native.

What do you pack in your gym bag?

Tracksuit, water bottle, shorts… We all have a general idea of what to bring to a gym, but let’s see just what a gym bag should contain on order to be perfect.

What do you wear to the gym?

When it comes to giving advice on what to wear when you work out, there isn’t a single answer proscribed by the Athletics and Fitness Association of America. You should wear whatever you feel comfortable in, as it is the only way to make sure you’re comfortable with yourself as you work out. However, we will tell you what to avoid wearing to the gym.

What do you wear to the gym?

What should I never wear to a gym?

Nobody can prohibit you from entering a gym if you’re wearing some of the items that follow, but trust us, avoiding these will make your gym-going experience a whole lot easier.

“My bag is packed, just need to find the best gym in San Diego!”

Who says you need to look at all? Fit Athletic is the Downtown San Diego gym you’re searching for, the gym you need, and the gym you want, all rolled into one. Boasting the most modern machines, best trainers, and the most pleasant atmosphere, Fit Athletic will make your first gym days easy and enjoyable. If you want to get your body into shape for the long, beautiful hikes through the Torrey Pines State Natural Reserve, then pay us a visit, we’ll get you into shape!

Finding the right gym in San Diego is definitely not an easy task. Yes, there are other aspects to consider, such as the number of calories to burn per training session, using the gym machines properly, and packing for the gym adequately. However, the most important questions still concerns finding the best among all the gyms in Downtown San Diego. Don’t worry, we can help you with it!

What every gym should have

What every gym should have?

When it comes to choosing the best gym in San Diego, the most important aspect to consider is the equipment that gym has. Also, you should pay attention to the trainers the gym employs, especially if you want to work out with a personal trainer. Having a degree from, let’s say,  the American College of Sports Medicine is certainly a big plus. So, let’s see what every gym that strives to be the best should have.

How do I decide what gym to join

How do I decide what gym to join?

Chances are there are several gyms that have all the necessary equipment you will ever need, and now you’re in a position of having to choose the one to go to. You might think it as easy as pointing a finger with eyes closed, but there are ways of making an informed decision.

Which is the best gym to join?

We’re sorry to say, but we are unable to give you a definitive answer on this one. Why? Because it’s not really our place to say so. What might be the best gym in the known universe to us might end up being a derelict slum to you.

OK, it’s not so extreme, but you get the idea. What is perfect for one person is far from perfect for somebody else, so we have only one last piece of advice for you – choose the gym you like. Don’t listen to anybody else. Visit several gyms, take a good look, soak in (pun intended) the atmosphere and choose the gym that feels right to you. There really is nothing more to it.

Which is the best gym to join

But seriously now, what is the best gym in San Diego?

OK, ok, if you really want to know what the best gym in Downtown San Diego is, if you really need to twist our arm, it seems we have to give you an answer… Fit Athletic! Fit Athletic is far ahead of the competition, providing the best equipment, the most professional trainers, and wonderful training atmosphere at to-die-for locations. If you’re on your way to SeaWorld San Diego, stop by and see for yourself. You won’t be disappointed!

Those looking for the best yoga classes San Diego has are probably familiar with all the benefits of hot yoga, the staples of core power yoga, as well as the numerous perks of Hatha yoga. However, few people consider the meditative aspects of it, rarely thinking “Hm, I’d like to see what a meditation class near me has to offer.”. Even the meditation enthusiasts are unsure what to expect at their first class. So, let’s answer some of the most common questions about meditation classes.

“What is the teacher at a meditation class near me going to be like?”

First things first – meditation instructors are friendly, inviting, pleasant, and kind. Above all else, they are passionate about what they do, and passionate about sharing their knowledge and inner peace with others.

You truly have nothing to fear. But fear itself? Even that will become a thing of the past once you spend half an hour at a meditation class. Professional and experienced meditation teachers will slowly take you through every step of the way, first relaxing you, and then, gently, into meditation.

One advice from us – if you want to ask, ask away. Meditation instructors will be more than happy to answer, as it is all part of the task they set before themselves – show every single individual the wondrous world of meditative exercise.

“How do I get into the right state of mind at a meditation class near me?”

Again, nothing to fret about. In fact, if you knew how to do it, wouldn’t you have stayed at home, meditating? The sole fact that you’ve come to a meditation class means you want to learn. More importantly, you want to see what it is meditation offers. Where there’s a will, there’s a way, right?

Just trust your teachers. Share your thoughts with them in the beginning, tell them about any problems you might be facing. Tell them if your mind is wandering. Tell them if you’re finding it difficult to block external distractions.

It is only through good communication with your teacher that you can truly learn the nuances of meditation. Be open, nothing more. Everything else will come in its own time.

“How do I best prepare for a meditation class near me?”

Mistake number one – there is no way to prepare for a meditation class! Expect the unexpected! Enter the unknown, then embrace it!

On a more serious note, you really can’t prepare for meditation. Every meditative experience is different. Meditation depends on the way you feel at any given moment, and, chances are, you won’t be feeling the same during each lesson. How can you prepare for it then? Well, as we’ve said, you can’t.

Nor should you want to. Meditation is about exploring your inner self. It is honest, introspective, and highly relaxing. By trying to prepare for it, you’d lose much of its charm in the process. Just come to a lesson, willing to listen and learn. Anything else is a waste of time and energy.

“Will the environment at a meditation class near me be serene?”

It probably will be. No, it most certainly will be. Meditation classes are held in beautifully furnished spaces dedicated solely to meditation. Plus, your teachers will give it their all to create an atmosphere of peace and tranquility during every class. You will practice meditation in an environment perfectly suitable for it.

We would like to, however, leave you with one thought. Isn’t meditation about finding your center, shutting out all distractions of your everyday life, and focusing on yourself? We think it is, and to do so in a less-than-adequate environment would be an even greater victory. So, once more, focus on you, and you alone. Let everything else fade away, and enjoy your meditation experience as much as you can.

“How do I have to sit at a meditation class near me?”

Well, you don’t “have to” sit in any particular manner. You can lie down, crouch, jump around… Ok, perhaps jumping around is a bit extreme. Meditation is an exercise of the mind, so a perfect physical posture for meditation shouldn’t exist. However, a proposed posture does, as there are some pointers as to how you should sit in order to make reaching the state of meditation as easy as possible.

Your back should be straight, albeit relaxed, as it allows for proper breathing and better energy flow. You can cross your legs, you don’t have to. You can sit on a chair, or on the floor, or have your back against a wall. Find what suits you, and then do it. You know best when you feel best.

“What if I fall asleep at a meditation class near me?”

The biggest fear of all meditation newbies – falling asleep. Just imagine waking up, you classmates’ fingers pointing at you in disapproval, their voices echoing about the room, silently condemning your lack of commitment. What horror!

It’s never like that though. Never. It’s happened to all of us at some point. If you fall asleep, it means you’re doing it right, at least in the beginning. It means you’ve become so relaxed you had no problem catching up on some z’s in a room full of people practicing meditation. It means it’s working!

“I want to try meditation, but how do I find the best meditation class near me?”

It really is no trouble, not when Fit Athletic is around the corner! If you want the best instructors teaching you how to meditate, and if you want to learn meditation in a blissfully-peaceful atmosphere, Fit Athletic gym is the place for you. Our meditation teachers will help you breeze into it all at your first class, and it will be all the easier once you see the space we’ve prepared for it. Come, check it out. We’re here for all your meditative needs and wants.

Those looking to stretch their bodies and calm their minds are probably searching for the best classes for yoga San Diego CA has to offer them. However, finding the best yoga place is only one part done. Some want to go incorporate some meditation classes into their routine, while others are not satisfied with the benefits of Hatha yoga and core power yoga. For those that can’t settle on a style of yoga, here’s something about a sweltering alternative and all the hot yoga benefits.

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If you looking to find the best yoga San Diego downtown place, but you think core power yoga might be too difficult, or that the pluses of hot yoga are not enough for you, while going to meditation classes might be physically too mellow for your taste, don’t worry. Perhaps hatha yoga poses and benefits this style offers are just the thing for you. So, let us take you through the motions, and see how Hatha will improve your everyday life.

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Most yoga enthusiasts, no matter if they’re beginners or adepts, go beyond looking just for the best place for yoga San Diego can boast. They want to find the perfect spot for their preferred style, be it the finest location to try out the different poses of Hatha yoga, or reap the many benefits of hot yoga styles. Some just want to find a serene atmosphere for their meditation classes. However, this article is for those yogis who’ve been thinking “Hmmm, I’d like to check out a class for core power yoga near me, and see what all the buzz is about.”

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Sometimes, just straightening your back is not enough to fix the problems with your posture. You need to become physically active, exercise, and tone your whole body. But nobody says good posture is all about dumbbells. You just have to find the best Solana Beach yoga classes and get cracking. Even yoga for beginners can work wonders, and we’re not even going to mention how much an advanced style, such as vinyasa yoga, can benefit your physical bearing. So, can yoga fix posture issues? It certainly can. Let’s see how exactly yoga does it.

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Many people associate yoga with slow breathing, long stretches, peace, and tranquility. However, they rarely stop to think about the unsung benefits of various yoga styles, they never ask about, for example, hidden Vinyasa yoga benefits, or stop to think “Can yoga fix my posture?”. Rarely do they scratch beneath the surface. So, if you’re trying to find the best place to do Vinyasa yoga in Solana Beach, you’ll probably be surprised by all the hidden benefits you didn’t expect from this style.

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So, you want to do yoga, you’ve already started looking for the hottest spot for yoga in Solana Beach, but there’s only one problem – you’re a yoga rook and you don’t really know what you’re doing yet. Worry not, we’ve all been there. Our detailed yoga for beginners guide will tell you all you need to know.

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If you’re fresh on the train to Yogaville, looking for great yoga classes in Solana Beach, maybe you should hold off wondering “Where can I find the best yoga classes near me?” and start off elsewhere. We are here to shed some light on what is probably the most strenuous decision every newcomer to this incredible exercise art form has to make – what style should I sail into?

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Is CrossFit Training The Right Choice for Me?

 

CrossFit is an approach to working out that draws on elements of several different strategies. The key is that every element of your training involves functional movements at a high rate of intensity. Do you think this kind of workout is right for you? Here are some signs that giving this approach to fitness a try is worth the time and effort.

It’s Okay If You Are Out of Shape

Here’s a quality that many people overlook when it comes to CrossFit training. Anyone can do it. You don’t have to be in great shape at the beginning. All you really need is a checkup with your doctor and some general guidelines on how much exertion is safe for you at present.

Since CrossFit workouts can involve any combination of exercises that produce steady and intense movement, you get to choose elements that are on a par with your current health level. Assuming you stick with it, you can replace some of those elements later with exercises that are more challenging. The point is to not let your current condition prevent you from working out.

You Love Variety

Some people love rigid workouts that never change. Others thrive on variety and love the challenge of doing something different from time to time. If you are in the latter category, this approach to working out is definitely for you. Start off with a routine that included elements of walking, bicycling, and swimming. Later on, vary things by substituting rowing for swimming, and lifting some weights in place of walking. As long as you are incorporating intentional movement into each routine and making sure every muscle group is getting a workout, mixing things up a bit is just fine.

You Want Something That Can Be Done at Home and at the Gym

Some days you like going to the gym. Other days you like to work out at home. With CrossFit, you get to enjoy the best of both worlds.

While all you really need for the gym is workout clothes, it’s easy to find the right equipment for home workouts at one of the local or online fitness stores.  Build a nice collection and keep it handy for days when it’s raining, you work late, or something else interferes with those trips to the gym. You get to keep on track and enjoy the benefits that come from working our regularly.

You’re Ready to Commit to a Schedule

In order to get the most out of CrossFit, it pays to stick with a schedule. If you commit to working out every Monday, Wednesday, Friday, and Saturday, there’s a better chance of reaching your fitness goals. Remember you can vary the routines from one day to the next if you like.

The key is to stay on schedule even if you are out of town on business. Remember the home gym equipment you bought? Take some of it along so you can work out in your hotel room. It never hurts to stay in a hotel with a fitness center.

You Want a Workout That Helps You Feel Better

CrossFit, like other approaches to exercise, usually attract people who want to feel good about the way they look. There’s another aspect to consider. Working out is also good for the mind and emotions. It alleviates stress, restores emotional balance, and sharpens the mind. When you enjoy the routine, that only increases the mental and emotional benefits. Since you already know that variety is something you love, this strategy for exercise lets you improve your emotional state as well as tone and build the muscles.

You Want to See Results Sooner Rather Than Later

Since CrossFit makes it easy to incorporate several different forms of exercise into one routine, you are likely to see results fairly quickly. Feeling better in general may occur in a matter of days. You may notice that a few of those extra pounds are gone after a week. You have to tighten the belt an extra notch in a couple of weeks. When people start commenting that there’s something different about the way you look, and they mean that in a positive way, you definitely know the workout is taking you on the right track.

Why not get started today? Choose your first combination of exercises and invest in the equipment that you need. Remember to purchase some type of crossfit software so you can track your activity and monitor the results. In a few months, you’ll wonder how you ever got by without working out several times a week.

There has already been enough debate on what is better – group or personal training near San Diego. We’re not going to discuss the benefits of one over the other, nor come to the conclusion on which option is better. It’s like asking if physical therapy is better than training. No. Personal training or group training? Let’s help you choose the best option for you. Ask yourself these questions. (more…)

When faced with an injury, people are often in doubt which road to recovery to choose. We agree, the personal trainer vs. physical therapy dilemma is a tough one to crack. However, instead of beating your head about which physical therapist or personal trainer San Diego to visit, look at the benefits both options bring to the table. And, did you know? Sometimes you don’t have to make the choice at all.

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There is a number of benefits that personal training San Diego instructors can provide. Whatever your fitness goals are, you will be surprised by what your body can do. Your personal trainer will provide support and guidance, constantly pushing you to get better results. However, every gym has its own personal training etiquette.

If you are new to fitness, there are certain mistakes you can make unknowingly. Everybody was a gym rookie once so don’t worry. Some of the rules are unspoken and sometimes not well known even for the most advanced visitors.

These tips will make your first and every other visit to the gym go smoothly.

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Want to achieve your fitness goals, get those envious and toned abs and sinewy biceps, lose weight, be happier and healthier? You can do all that, and more, with the help of the best personal trainers San Diego can offer!

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We all like to ride our bikes outside every once in a while but if you want a fast fitness boost that will transform your riding and your body, a spin studio in Solana Beach is just what you’re looking for. Spinning classes are all the rage right now and for a good reason. As a high-intensity workout, they will get you in shape in no time.

If you have been practicing yoga or you prefer low-impact workouts and now opt for this intense fitness fix but have never done spinning before, don’t be intimidated. Just remember that everybody has been a beginner once. With these tips, you’ll find out what to expect and see that spinning is not at all as scary as you may think. Read on and get ready for your first class!

Do I need special footwear for spinning?

Although you could wear your regular gym sneakers because there will be cages to keep your feet on the pedal, it’s best to equip yourself with a pair of cycling shoes. They have hard soles and will clip right into the pedals, making each stroke and your entire ride more efficient and smoother.

When you wear cycling shoes, you don’t just hammer down with your quadriceps; your feet are stabilized and all your leg muscles and glutes are engaged. Because your muscles are sharing the work, you will achieve greater muscle balance and avoid fatigue.

Do I need to adjust the bike?

The height of your seat is important. You’d want to adjust it to get adequate knee extension. Watch out not set you seat too high. You should be able to reach the bottom of the pedals with flat feet and slightly bent knees.

The same goes for the handlebars. The main goal here is to keep your shoulders away from the ears by not setting the handlebars too high but also not too low to avoid shoulder and back pain. You should also find the adequate distance between your handlebars and saddle.

Be sure to arrive at your first spin class in Solana Beach 15 minutes early so you have plenty of time to talk with your instructor and let him help you find the right setting for your height.

Can I take breaks?

Keep in mind that you can always spin at your own pace, especially when you are just getting started. Don’t disregard the signals your body is sending you. Your instructor is there to encourage and push you but when it comes to personal limits and fitness level, everybody is different. There is no shame in slowing down or stopping to catch your breath and lower your heart rate.

For this reason, take your time to choose from the studios nearby when signing up for your first spin class in Solana Beach. A dedicated spinning instructor will be able to give you great cues throughout your class about pace and form. Just follow the instructions and do your best. The rest will come in time.

Are all spinning classes the same?

Although each class is different, one thing is for sure, you will get a killer workout no matter what so be prepared to sweat (wear moisture-wicking clothes with good breathability)! After a warm-up, you can expect different paces, including sprints, climbs, and muscle isolations with intermittent lower-resistance.

There’s engaging and dynamic music to keep you moving and motivated throughout the entire class. Thus, you are about to have fun spinning and feel great afterward.

Choose fun and effective spinning classes in Solana Beach

Eager to start blasting up to 400 calories per class and get fit fast? Fit Athletic is here to help! If you live in Solana Beach or anywhere in San Diego, reach out to one of the premier fitness and health centers in the area!

Fit Athletic boasts high-end facilities and skilled fitness trainers and spinning instructors with extensive experience that will guide you through the workout and help you reach your fitness goals. Head to your first of many spinning classes you will love. It’s time to burn some calories and build strong, lean muscles!

 

As much as 9.5 percent of adult Americans (21 million) practice yoga, according to the National Institute of Health. As the number of yoga practitioners in Solana Beach yoga studios continues to grow, more studies are showing that yoga has a number of physical and mental benefits. Just as its name says when translated from Sanskrit, this practice truly encourages the union of the body and mind.

Increased energy levels, better mood, enhanced cardiovascular health, and improved strength and flexibility are not only the advantages of hiring a personal fitness trainer to help you stay fit; these are also the benefits that those immersed in yoga can experience on a daily basis. The story doesn’t end here. By encouraging relaxation and boosting self-esteem, yoga is effective in improving mental, cognitive, emotional and psychological health.

There are also some surprising benefits you may not be aware of that may rush you into the best yoga studios in the area. Read on!

Boosts your immunity

By providing a holistic upliftment to the body, yoga can bring down your stress levels. It has been shown that stress is a primary reason for a weak immune system so it’s a good thing that it can be managed by a regular yoga practice.

Instructors at the best yoga studios know which yoga postures are key to strengthening and supporting the immune system. Practicing them can help keep diseases at bay.

Also, one study showed that those postoperative patients who practiced yoga didn’t experience considerable immune system depression, which is quite common after surgery. So for better odds of a successful recovery from surgery, reach out to a yoga studio in Solana Beach or the area near you.

Protects bone density

Yoga also promotes healthy bones. It is a weight-bearing activity, just like walking, playing tennis or running. This means that yoga puts a mild stress on your bones, forcing them into laying down new growth.

However, unlike some other weight-bearing exercises, yoga will not stress the joints or damage cartilage. Your body will get stronger by having to resist gravity and your muscles will increase in length, improving bone density.

Helps you to make better food choices

Yoga is frequently associated with mindful eating and enhanced awareness of emotional and physical sensations related to eating. As you practice yoga, you will become more in tune with your body and its needs.

This will help you avoid cravings and bad food choices more easily. Yoga will decrease your cortisol levels and increase your serotonin levels so you will feel more satisfied and happy and, therefore, be less prone to engage in stress eating.

Helps your relationships

With its happiness-boosting and calming effects, there is no doubt that yoga is good for all your relationships, particularly your romantic ones. By teaching you compassion and patience, yoga can boost the psychological connection between you and another person.

Once your spirit and mind are at peace, you will be able to react in a more positive way towards others. By boosting your self-esteem and confidence, yoga can also help you express your own wishes and needs more openly. Rest assured the time you spend at the best yoga studios is well-spent – in meditation and contemplation, calming your mind, promoting a positive energy flow, and introducing a sense of balance.

Looking for the best yoga studios in Solana Beach?

Looking for the best workout regime and a way to empower yourself? Experience all the benefits yoga can offer at the best yoga studios and classes in Solana Beach! Fit Athletic is one-of-a-kind lifestyle brand and luxury fitness club in San Diego where you can explore a number of different types of yoga, such as Ashtanga Yoga, Yoga Sculpt and Vinyasa Yoga. All you have to do is reach out to us and find the right class for you!

Our dedicated and highly qualified yoga teachers with ample experience can help you strengthen and balance your body, mind and soul. It’s time to reconnect with your inner self. Call us and start your yoga journey today!

Everyone needs a little help with exercise sometimes and a personal trainer can do just that, and more. A personal trainer Solana Beach residents rely on can help in a number of ways. Do you want an individualized program, to lose weight, get in shape and stay fit? Or you need someone at your local workout gym in Solana Beach to encourage you to stay active and stick to your workout routine? Hiring a personal trainer may be just what you need to achieve your fitness goals.

Read on for some benefits of personal training!

Personalized workout

A personal trainer will ask what you want to achieve and take into account your current fitness level, physical condition, as well as medical background. The professional will then create a unique workout plan tailored to your abilities, needs and goals. They will also help you focus on one goal at a time and encourage you to start making smaller changes by breaking larger fitness goals into several smaller, more manageable ones.

A trained professional can adapt the workout program to accommodate an injury, bad knees or back, or any other obstacle that may otherwise prevent you from exercising. For example, if you have an old knee injury, you will need a different set of exercises but you can still achieve your goals! A personal fitness trainer Solana Beach gyms provide will see to it that you make progress. They have the knowledge and experience to make a huge difference to your training program.

Faster and better results

Regardless of whether you wish to gain endurance, strength or bigger muscles and/or lose weight, hire a professional if you want to see long-lasting, faster results. A personal fitness trainer will guide you through your fitness routine, optimize each minute you have available, and maximize the efficiency of your workout time. As your fitness level increases, your trainer will make necessary adjustments to ensure continued progress.

Instruction and reduced chance of injury

A personal trainer will help you stay fit and safe by teaching you the proper way to perform each exercise movement, coaching you through it and reminding you of the correct position during your workout.

They will not only select the proper exercises but also help you nail your technique, greatly reducing your risk of injury. By learning how to exercise right, you will also increase the efficiency of your exercise program.

Developing good habits

A good trainer will also help you build healthy habits. If you have tried to form good habits on your own, you know how hard it can be and how easy it is to fail in an effort to make healthier choices. By hiring a personal trainer, you will also have someone to nudge you in the right direction!

Not only will they teach you how to make exercise a habit, but also how to adopt and maintain healthy eating habits. With their help, you will have stronger, healthier body!

Motivation and challenge

How many times have you canceled on gym time and decided to engage in some couch time instead? A trained professional will make sure that you commit to healthy habits and stick to your fitness goals. No more skipping gym!

A personal trainer will tailor appointments to fit into your schedule. If you are about to meet them for a session, you are more likely to break through your exercise excuses. Moreover, a fitness trainer will challenge your abilities and take you to the next level. What’s more, you will make progress without getting bored with your workout routine!

#1 Personal fitness trainer Solana Beach

Choose the most experienced and skilled personal fitness trainer Solana Beach can offer! Join Fit Athletic, the leading gym in San Diego, to get the maximum results! It’s not just fitness we can help you with. Hire a knowledgeable and experienced personal trainer who will also be your nutrition guide and life coach.

Fit Athletic provides a number of fitness and wellness options to help you optimize your overall wellness. Our premier facilities, amenities and FIT cafes can become your home for recreation, nutrition, and relaxation!

According to the Centers for Disease Control and Prevention, a number of young Americans have unhealthy lifestyles. A June 2015 report shows that over 30 percent of adults aged 20 and over, 20 percent of adolescents, and 17 percent of children aged 6-11 years are obese. The number of overweight young people in the U.S. has been tripled since 1980. Physical activity is not part of our and our children’s days anymore as it used to be. Most Americans are sedentary and children who are inactive are more likely to become inactive adults. There are, however, many ways gyms in Solana Beach can instill healthy habits in children. One of the best things you can do as a parent is to encourage your child to be more physically active and create the habit of healthy eating and exercise.

Strong children are healthy children. Use the power of good habits in your whole family’s routine and instill healthy attitudes toward physical activity and exercise in your children. Consult a reliable personal trainer and feel free to add a splash of variety to your lives and into your parenting style!

Set a good example for your kid

You are the best role model for your kids! Use it well by setting a good example. Make sure that physical exercise and healthy habits are one of your top priorities. Your children will naturally follow you and become more active themselves.

You have an opportunity to teach your kid about the significance of exercise. Join one of the local workout gyms in Solana Beach, maintain a regular workout routine and show your child how committed a person can be to a healthy lifestyle.

Embrace the outdoors together

With our packed schedule, it is important to spend quality time with our kids. What better way than spending time together – outdoors! You and your child can have lots of fun out in the neighborhood, engaging in physical activity and bonding with each other.

Go to the playground, visit a park, play Frisbee together, or encourage your kid to ride a bike. There’s a myriad of fun activities you and your child can choose from. Each and every one comes with the benefit of spending time in nature and being more active – together.

Make exercise fun

Show your kid that exercise can be fun. Dancing is also a form of exercise! Just put on some music and turn your house into a dancefloor. Your child will exercise without even realizing it.

Your family can play tag or go rollerblading together. Baseball bats and bikes are great for getting your children moving. Preschool kids can ride pedal cars and tricycles. Providing your children with toys and equipment that are fun and will keep them active is always a good parenting decision.

Cheer your child on

If you cheer your kids on, you will not only give them support, but also help them build their self-esteem. Encourage your child to choose a sport she or he wants to be a part of.

Sports participation will increase your kid’s activity levels and reduce time spent playing video games and watching TV. Whenever possible, attend your child’s sporting events as their greatest fan, regardless of whether they lose or win the game.

Get your child away from the TV

Cut back on your child’s TV time and provide fun alternatives the kid can do instead. Smart phones and tablets also take time away from other activities. Reducing your child’s screen time has educational, health and psychological benefits.

Develop a system for managing screen time and do it in a positive way. If your child gets angry for not allowing him to watch their favorite cartoon, they probably won’t be eager to go out to ride a bike with you.

Bring your kid to the best among local workout gyms

Are you looking for local workout gyms that offer age-appropriate exercises and activities for children? If you live in the San Diego area, Fit Athletic is your and your child’s go-to place! We can encourage your kid to stay healthy and physically active.

Sign your child up for our individual classes specifically designed for kids. As part of our Fit Kids program available in Fit Carmel Mountain, trained professionals will help your child develop good habits, learn about nutrition and reach their full potential. Fit boasts first-class workout facilities and amenities that will help you and your child achieve your health and wellness goals. We also provide an outstanding playcare service in Solana Beach! Fit can make physical activity a fun part of your regular family life!

Prioritizing your well-being at all times can make you more engaged and successful in both your work and your private life. By giving their employees an ultimate corporate wellness San Diego experience, employers show a commitment to creating a healthy workplace, making sure that their workforce stays happy and healthy.

Companies benefit, as well. Promoting wellness and healthy living enhances productivity, lowers medical claims and workers’ compensation costs, leads to better employee recruitment and retention, reduces absenteeism, and more.

Here are a few ways your business can become more health conscious.

Personalized experience

Each person is different so there is no cookie-cutter approach to fitness. Each employee’s journey to a healthy lifestyle is one-of-a-kind and it needs to be treated as such. Some wellness initiatives may be important and interesting to one employee but not necessarily to another.

For an employee to reach their maximum potential and their health and fitness goals, a more personalized experience and specialized workout plan need to be created. The program should be developed based on the person’s fitness level, age, diet, preferences, free time, goals, expectations, etc.

Effective wellness programs that Fit Athletic provides are comprehensive, scalable and flexible. Our experienced corporate wellness San Diego professionals can make sure that the program is tailored to generate high levels of employee’s motivation, satisfaction and participation.

Holistic approach

Physical wellness is only a portion of the equation. A healthy lifestyle means regular exercise, healthy eating, as well as good mental and emotional health. A holistic approach to wellness is multidimensional and focuses on maintaining the balance between the body, spirit and mind. Corporate wellness can, therefore, encourage employees to stay in shape and keep their mind and soul centered.

For example, yoga classes, massages or spa can all help an employee clear their head. Such well-rounded corporate wellness programs go beyond exercise and allow employees to improve all aspects of their health. Employees will be able to better cope with stress, maintain good health, and find peace, happiness and balance. After all, we are truly fit only when our body, spirit and mind are in tune with one another.

Healthy meal delivery option

Even small changes to a workplace environment can make a huge difference. Promoting healthy eating in the workplace is an important way to help employees be healthier. Providing healthy snacks and lunch will encourage healthy food choices at work and improve employees’ energy levels, mood, concentration, as well as self-esteem. Check if your gym of choice offers a comprehensive corporate wellness San Diego package that may include freshly prepared, nutritious and delicious meals.

Corporate wellness San Diego businesses rely on!

If you want to get the best corporate wellness San Diego experience for your employees, reach out to Fit Athletic! We specialize in customizable wellness programs, healthy strategies and fitness practices for companies of all sizes. Here your employees can enjoy fitness, recreation and relaxation, as well as get their fill of healthy foods at Natural Foods café.

Contact us to learn more about the membership incentives, programs and amenities we offer. We boast a premier facility, dedicated and knowledgeable personnel, and state-of-the-art equipment. Together we can create a happier, healthier and more productive workforce!

Protect Yourself From These Common Sports-Related Injuries

Getting in enough physical exercise is important for our health. Yet, whether that physical activity involves working out at the gym or participating in sports, it’s important not to overdo it. Pushing yourself can lead to common, yet painful injuries. Being aware of ways to avoid these injuries can help you stay safe, while pursuing your fitness or sports goals.

Head injuries

These types of injuries are more common in competitive team sports and include everything from traumatic brain injuries to incidences of TMJ. Trauma to the jaw or skull is generally responsible for swelling or a fracture of the bone of the skull in both these types of injuries. That’s why regulations for contact sports, such as football or hockey, set guidelines for wearing face and head protection. While some types of sports don’t require this type of protection, that doesn’t mean there isn’t a risk of a head injury. For instance, TBI incidences are still common in sports like basketball and soccer, even though the players don’t wear helmets or mouth guards. In any physically active sport, it’s wise to consider wearing a helmet or similar protection to protect your face and head.

Neck Pain

When the neck becomes misaligned, it can cause pain that won’t seem to go away, but this isn’t necessarily due to an injury. In fact, it can begin in the office, while you’re working at you desk. Your neck becomes misaligned through poor posture, but the pain can really intensify later, when you hit the gym. It can become a bigger problem as you lay on the weight bench, if you don’t ensure your neck and upper back are fully supported against the pad. Doing lifts that force you to raise your hands over your head can really aggravate the condition. To strengthen these muscles, do reverse shrugs with the lateral pull down bar, adjusting the weight to a comfortable level. Just pull the bar down to 3-4 inches in front of you.

Lower Back Strain

This is a common injury at the gym, especially with those who don’t practice a proper form. Like the neck, the back relies on proper posture and, when it doesn’t get that support, it can cause a strain in the lower back. A sharp pain, while doing squats can be an indication that you’ve put a strain on your back. To prevent this type of strain, practice working with your neutral back posture, before you begin lifting or doing squats. By laying on your back with your knees bent and your feet flat on the floor, you can experience your natural posture. Get comfortable with this posture, before advancing your workout.

Stress Fractures

These a tiny, hairline cracks in the bones of the lower legs, shins, and feet. Generally, they are caused by performing a repetitive motion too excessively, or they can be caused by overexertion. Symptoms of stress fractures include sharp, shooting pain in the foot and shins, making it difficult to walk. Jumping, running, walking, and even standing still can cause the pain to grow worse and the area around the shin and ankle may swell. To prevent stress fractures, start slowly and increase the intensity of your workouts gradually. Each week, you can boost your workout safely by 10%, giving your body time to adjust and build muscle.

Sprained Ankle

This is common in every sport, among runners, and also in gym workouts. This often happens when you’re running and not paying attention to your footing. A misstep can cause your foot to twist beneath you, bending the ankle in an awkward position. The best way to prevent sprains is to run or jog on flat, even surfaces. If you’re on the treadmill, don’t forget to wear the clip that will stop the machine if you lose your balance. Outdoors, try to stay on concrete when running, as natural trails may be uneven and littered with branches and rocks.

Staying safe is important during any physical activity. To that end, be sure to wear the proper protective equipment and follow safety guidelines for that activity. While getting a good workout is your goal, overdoing it can lead to accidents and injuries that may leave you sidelined.

 

We all have those lazy days when we crave for a couch and can’t bring ourselves to go to the gym. Maybe we had a hard day at work and all we want to do is zone out in front of the TV. Almost anyone polled in gyms San Diego would tell you that there are days when they would rather stay in bed than work out. Many times they would just break out of their temporary rut and feel great afterward for bringing themselves to hit the gym.

That, however, doesn’t mean that there is never a legitimate reason to forgo the gym without the extra guilt for doing so. Sometimes it is completely okay to pass on a workout, as long as you don’t make a habit of it and listen to your gut feeling telling you if it’s just your own inertia or a valid excuse.

If you are injured

Regardless of whether your injury is gym-related or not, if you are injured, you should give yourself a break. You need to let your body recuperate so that you can get back on track.

Everything in our body is connected, so too much strain and movement could exacerbate the problem. As your body tries to compensate, you could risk further injury or even injure other parts of the body.

Ask your physical therapist or doctor which activities you are allowed to do with your injury. They will tell you if it is possible to modify exercises so that you can still work out and which exercises you should avoid. Once your injury heals, you will get the green light to ease back into the gym.

If you are sick

If you feel sick, don’t ignore the signals your body is sending. Having a cold can decrease your energy levels so even your everyday activities will make you feel wiped out with fatigue. Also, you are contagious the first 5 to 7 days.

Any personal trainer at gyms San Diego will tell you that it is totally fine to hit the couch, take plenty of rest and get enough sleep to get better. Your body needs time and energy to fight off illness. When you fully recover, you can resume your workout. Just be sure to listen to your body and ease back into your training routine until you regain your strength.

If you are sleep deprived

If you feel a little off and low on energy, exercise can actually help. It will probably give you a nice boost, increase your energy levels and reduce feelings of tiredness. However, if you are super tired, you didn’t sleep well (or at all) or you chronically get too little sleep, it’s best to skip the gym and get a good night’s sleep instead.

Ultimately, it’s up to you to recognize the difference between the exhaustion and a little fatigue. Generally, if you feel like falling asleep at 6 or 7 p.m. or have had a few nights of minimal sleep in a row, it is okay to give the gym a swerve.

If you had surgery

Feel free to skip your workout without an ounce of guilt if you are recovering from a surgery. Even a minor medical event requires some time off. Your body is working hard to recover from a traumatic experience so you should avoid putting extra strain on it.

You’d want to know what to expect after surgery and when you can get back to exercising so don’t hesitate to consult with your doctor. Follow their advice and you will prevent any problems that may arise on the road to recovery.

If you just had a baby

If you have just brought your baby home, you are probably wondering if it is safe to return to your regular fitness routine. If you’ve had a C-section or a complicated birth, you should talk to your doctor about when you can re-start exercise. Typically, it is recommended that you wait at least six weeks for your body to heal. After the six-week postnatal check, most women are given the green light to begin exercising again.

Looking for the best gyms San Diego has to offer?

If you are looking for a one-stop shop for all your fitness and wellness needs, Fit Athletic is your go-to place! As one of the most versatile gyms San Diego can offer, we provide a vast range of group classes, individual workout programs. At our premier facility, you can also get an unmatched spa experience and shop for healthy meals at our Natural Foods café. Together, we can work toward your desired goals!

 

Nowadays, everyone seems in a hurry to live. But when you stop for a moment and look at the bigger picture, you will see that being in complete agreement with yourself is crucial for true happiness. Fortunately, mind-body balance is best achieved by healthy lifestyle practices, which have other amazing benefits as well. Follow these 5 Major Pillars of a Fully Balanced Body and Mind Through Fitness and discover the importance of living a healthy balanced lifestyle!

The Essentials

Living in a total state of both inner and outer equilibrium is the key towards a successful existence. To help you accomplish this, here are the five major pillar of a fully balanced body and mind through fitness.

1.    Appropriate Diet

It’s no secret that what you eat is reflected both inside and out. For this reason, maintaining an appropriate diet is the most important principle of a balanced lifestyle. And to achieve this, you need to first and foremost rely solely on natural, organic ingredients. Therefore, fresh produce and free-range meats need to become a staple in your kitchen.

In addition, never forget the importance of regular interval meals. Although many people believe that you should eat three meals a day consisting of breakfast, lunch, and dinner, the reality is a bit more different. It is indeed important to have three meals, but you can also have four or five smaller ones too. As long as they’re at the same time each day, you’re set.

Furthermore, your meal plan needs to be in tune with your exercise routine. For example, if indoor cycling is your workout of choice, you need to find out more on what to eat before spin class so that you balance your physical activity with your nutrient intake. In the same way, if you’re a weightlifting enthusiast, that should reflect on your plate.

2.    Sufficient Hydration

Drinking plenty of water is essential in the field of fitness, and it is also a direct companion of any healthy diet. Hydration is important because it regulates all your bodily functions. It helps eliminate waste and toxins through urine and perspiration, it lubricates your musculoskeletal system, it promotes tissue elasticity and it maintains a steady core temperature.

Thus, the perfect mind-body balance cannot exist without it. Depending on your gender, age, height, and weight, you should ideally drink 2 to 4 liters of the stuff daily so that your well-being is preserved at all times. Generally, the average woman needs a 2.7-liter daily intake, while men should drink as much as 3.7 liters to support themselves.

3.    Regular Workouts

Although it’s true that diet lies at the base of any balanced lifestyle and is a focal point of reaching any fitness goal, let’s not forget about exercising. Regular workouts are also an essential part of finding the middle ground between your body and your mind. But how can you find something that you enjoy that also promotes your interior equilibrium?

According to Harvard Medical School, a good way to approach this is by having a go at Eastern-influenced physical activities that are both engaging and soothing at the same time. Yoga is perhaps the number one choice, but you can also choose the path less traveled and practice tai chi or qigong. Classic standing balance exercises are also an amazing alternative.

4.    Reasonable Timing

An essential part of your routine has to do with duration. Exercise for too long and you’ll be left feeling completely drained. On the other side of the issue, if you don’t do it enough, you won’t see any progress. Determine what the best timing is for you and your personal needs. A personal trainer can help you with that if you need further assistance.

5.    Feeling Good

There is a common misconception that toning and slimming down-related objectives are achieved through imposing limitations, undertaking the most difficult exercises, restricting what you eat and monitoring everything closely. While there is some truth to that, the most important part of the entire journey is actually ensuring that you feel good.

Not feeling pressured in any way keeps up your motivation, which in turn is beneficial to how much you engage with your workout routine. After all, the key to keeping balance and reaching goals is not what you do, but how well you do it. So, what are you waiting for? Throw your scale into the garbage and focus on what you’re experiencing.

Conclusion

At the end of the day, true balance needs to start with you. But paying attention to these practices is something that will surely further you down the path towards progress. And when you also manage to stay fit in the process, it’s a win on all sides. All you need is a little ambition and a lot of self-confidence.

 

Image Source: Unsplash.com

By the time noon rolls out and lunch approaches, your belly is letting you know it’s time to eat soon. You are up for something healthy because a well-balanced diet can help you manage your weight and stay active and strong, especially when you are working out at one of the top gyms in San Diego.

However, just thinking about a home-cooked lunch can make you feel like you don’t have enough time to cook and you don’t want extra stress about meal planning. On the other hand, committing to a healthy diet is one of the smartest decisions you can make. And guess what, packed lunches are not only for the kids.

You can always grab something nutritious at Fit café but if you want to want to whip up your own lunch, browse through some healthy recipes that will leave you feeling great and give your body the nutrients and energy for the rest of the day.

Kale stuffed pitas

As you could read in one of our previous articles, kale is pretty easy to combine with other food. To make a super healthy wrap packed with vitamins and minerals, you need are pitas, lacinato kale salad, hummus, carrots, cucumbers, and cabbage.

All you have to do is spread a bit of hummus inside each pita half, stuff it with ingredients and your lunch is ready to go. Be sure to make the kale salad in advance so that the kale has enough time to soften and marinate in the dressing. Feel free to get creative and play with ingredients. Mix all sorts of vegetables, add grilled chicken, lettuce, a healthy sauce of your preference.

Barley power salad

barley with vegetables and chicken - top gyms in San Diego

A barley salad bursts with nutrition and it is versatile enough to be served warm, cool or at room temperature. There are plenty of flavorful seasonings that make it healthy and delicious!

Barley is high in fibers, chickpeas are high in both protein and fibers. To add even more protein to your meal, trainers at top gyms in San Diego suggest that you grill the chicken and use only the lean white meat.

Follow the instructions on the package to cook one cup of barley. Drain, rinse, set aside and let it cool. Lay out the barley on a sheet pan, sprinkle with some olive oil and mix to coat well.

Grill two boneless chicken breasts and then chop into cubes. In a large bowl, mix with one cup of halved cherry tomato, two cups of pre-cooked chickpeas, and a bunch of fresh sage. Add the barley and season with salt, pepper and balsamic vinegar.

Rest assured you can definitely vary a few things and it can still turn out great. You can combine other salad ingredients with barley and chicken, such as a cup of dried apricots, a cup of pistachios, a few chopped green onions, and chopped parsley. Drizzle olive oil and lemon juice on it. You can also season the salad with basil, black pepper and Parmigiano-Reggiano. Possibilities are endless.

Quinoa salad

quinoa salad - top gyms in San Diego

Tasty, full of fibers and protein, a quinoa salad is low in fat and it can be your perfect choice for a light lunch or dinner. Cook one cup of rinsed quinoa according to the package instructions and salt to taste. To get fluffy quinoa, use twice as much water as quinoa and cook uncovered till the quinoa absorbs the water.

Prepare the vegetables while the quinoa cooks. Take one red pepper, one peeled and grated carrot, one diced cucumber, and two finely sliced scallions. English cucumbers are practical because you don’t need to peel them, though you still have to seed them so they don’t make your salad watery. Shred the carrot and slice other veggies into bite-sized pieces.

Then make the dressing by mixing fresh lime or lemon juice with pepper, salt, vinegar and mustard. Now you can combine the quinoa with the dressing, vegetables and chopped fresh basil and/or cilantro. Toss and pack – that’s your lunch ready to go!

Avocado sandwich

avocado sandwich -  top gyms in San Diego

A delightfully easy to make, a sandwich can pack a bunch of healthy ingredients like avocado, artichoke hearts, provolone cheese, and red onion. Whole wheat or whole grain bread will keep your blood sugar stable throughout the afternoon. It definitely won’t leave you hungry! Just be sure to keep the ingredients separate and assemble them before eating to avoid soggy bread. Serve with cucumber and tomato salad.

If you are an avocado lover and want a no-brainer solution, make a healthy sandwich in only 5 minutes. Slice up the avocado, tomato, Brie cheese (or any cheese you prefer), assemble them on a slice of bread, add a bit of fresh or dried cranberries, and drizzle a bit of balsamic vinegar. Now just close the sandwich with the second slice of bread and your lunch is ready to eat!

Looking for top gyms in San Diego? Stay fit & healthy with Fit Athletic by your side!

A healthy diet and the right workout routine are the key to staying fit and feeling great! Not all top gyms in San Diego can give you that! At Fit Athletic, we can help you get in shape and achieve optimal health and wellness. Our holistic approach, world-class amenities, experienced and qualified instructors and personnel will make it easier than ever to stick to your health goals.

Forgot to make your lunch at home? No worries. Need a meal after a workout? Not a problem. Fit provides a range of delicious ready-made meals that are high in protein foods. Visit FIT cafes in San Diego, Carmel Mountain Ranch, Little Italy, Solana Beach and Mission Beach and try our sandwiches, salads and other healthy options! They will give your body essential nutrients and leave you feeling energized.

Many people do yoga for physical benefits. However, yoga is a way of life. It is about the union of body, soul, spirit, and mind. If you want to reap all the benefits and achieve that balance, consider practicing one of the oldest forms of yoga, Ashtanga yoga in Poway or neighboring areas.

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5 Reasons Why Warm Up Exercises Are Important

 

The importance of warmup exercises should be considered by anybody who works out. Although warmups probably won’t help much with burning calories or building muscle, they’re crucial to the success of a workout! Before you even think about running or using the machines at the gym, you ought to make sure you complete a warm up and do a few stretches – but what makes them so important? 

1 . They help to increase body and muscle temperature 

A good warm-up will raise your body temperature, which is particularly helpful to your muscles. As your muscle temperature increases, oxygen becomes more available to your muscles, allowing them to contract and relax more easily – so you’ll be able to perform more strenuous tasks with ease. Your heart is also given a chance to prepare, meaning it won’t be too strained during your workout. 

2 . You’ll reduce your risk of injury  

The last thing you need when you’ve been faithfully attending the gym and reaching your goals is to become injured. Warming up will improve muscle elasticity and allow for efficient cooling, meaning less chance of accidentally hurting yourself or overheating during your workout and ruining your day! 

3. They can help you to mentally prepare 

Jumping straight into a workout without being adequately prepared can throw you off completely, especially if the preparation is mental rather than physical. It’s easy to give up when working out gets difficult, but you’ll be much less likely to do so if you’ve given yourself time to remember why you’re working out. Use your time warming up to think about what you’re about to do, guaranteeing that both your body and mind will be ready to succeed. 

4. You’ll increase your flexibility, which will help with other exercise 

Stretching is often considered something that should be done in addition to regular warmups. Stretching will increase blood flow to your muscles, and allow your body to increase its flexibility in both the short and long-term – always a plus when it comes to properly performing a workout. Stretch after you’ve already completed your warm up, as stretching when your muscles aren’t properly warm can lead to injury. 

5. You’ll be ready to tackle the heavy-duty machines at the gym 

Using machines to help build muscle is a great way to spend your time at the gym, but they shouldn’t be used before you’ve had a chance to loosen your joints! Warming up will ensure that both your body and mind are in the right state to handle gym equipment, again reducing your risk of injury.  

 

As well as a good warm-up, workout preparation should also involve ensuring that you have suitable equipment for the exercises you’ll be doing. Crossfit, for example, can be enhanced by the use of accessories; particularly helpful for its Workouts of the Day are resistance bands and palm guards. 

Popular warm-up exercises you might like to try include jogging on the spot for several minutes, cycling, or even simply performing your workout at a much slower pace to prepare your body. For your stretches, try static stretching, which involves stretching a muscle slowly and holding it in place for up to thirty seconds. 

The benefits of warming up are evident, and warm ups will help you to achieve your goals at the gym; it’s therefore clear that warm-up exercises should not be overlooked by gymgoers at any level. Once you’ve prepared your body and mind and done some stretching, you’ll be ready to make the most of your workout! 

 

Do you dread cardio day? Not a fan of spending 30 minutes on the treadmill or stair master? Here are a few fun alternatives to burn those extra calories! (more…)

Eating healthy no longer means bland food that requires special preparation. In fact, there are lots of healthy foods you can eat for dinner without worrying about the calories!

Fitness professionals from the best health clubs in San Diego remind you that what you eat is as important as the workout.

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“I’m going to work through it”. This is a common saying, especially when we have injuries, or something isn’t right while we are at the gym. Use these tips to help determine when are we “working through” and when are we making things worse.

1. Determine what is going on.

Like most of us, when life presents me with unknown challenges google is my next stop. However as many of you may have experienced, this isn’t the best place for medical advice. First, we can scare ourselves much more than necessary. If you are dealing with anything that alters your ability to go through your normal everyday activities, including what you do in the gym, get a professional’s opinion. It’s important to determine if it’s time to strengthen, make modifications to working out, or rest the area. Often modifications or rehab exercises can be prescribed to put you in charge of your recovery.

2. “It’s overuse”.

Our bodies are built to last when they are nourished properly. Look at overuse as repetitively stressing a tissue incorrectly. Having correct posture optimizes our blood and nerve supply. This allows tissues to repair correctly from our day to day stresses. Small injuries, decreased range of motion and poor posture all create compensations in our body. The more compensatory patterns the greater chance for serious injury. Formulate a plan with a trainer to achieve your goals and get the proper coaching on technique and form in the gym. Exercises with great benefits shift to dangerous without the right form.

3. When do I push through?

Once we know what is going on and we have corrected form and posture, there will be a period that we “push through”. Our tissues are now repairing and have enough strength to withstand some resistance. When we return to the gym give yourself time to ease back to workouts. One of the most common mistakes is picking up where you left off and making the injury worse than before. When you are performing and exercise you feel a discomfort that is a 1-2 out of 10 and is NOT increasing it is okay to continue. It’s normal to feel some slight discomfort, like when you first started working out.

In Summary we want to

1. Determine what is going on

2. Correct posture and form to avoid injury.

3. Slight discomfort that doesn’t increase is ok when we return to the gym.

Is going to the gym and exercising regularly on your list of New Year’s resolutions? Whether you are a complete beginner or returning to your favorite fitness gym in San Diego after a hiatus, this article is the read for you. Discover (or remind yourself of) some of the mistakes most commonly made by fitness beginners and what to do to not get discouraged.

Pushing too hard, too soon

While you should challenge your physical limitations, you shouldn’t be pushing yourself too far, especially at the beginning. Unfortunately, many first-time gym members lack the patience necessary for a sustainable progress. Having an “all in” attitude and not listening to your body can lead to potential injury. Injury recovery can be long and be a major set back to reaching your fitness goals. So pace yourself, this isn’t a race! Lasting results take time.

Not exercising at your own pace

In the beginning, you may compare yourself with others. That’s not a bad thing, but you shouldn’t measure up your own progress to someone else’s. Some people may be able to see results quicker than others. You should set achievable goals that are reasonable for you and your body.

Not keeping track of your progress

Whether it’s taking photos or body measurements, it’s important to keep track of your progress. After time, your notes will visually help you to see the changes you’ve made and muscle groups that need improving. Plus once you start seeing results, it’s a great way to be your own motivation!

Not thinking about proper nutrition

What you eat is as important as your workout routine. A balanced diet is supposed to complement the workout. Not eating properly can sometimes cancel out all the effort you invest in your local fitness gym in San Diego. For example, bodybuilders; they think about nutrition ALL THE TIME. Proper workout and nutrition combo definitely yields two-fold results.

Not balancing cardio and weight training

It’s a common misconception that guys should focus extensively on weights whereas gals should do the same with cardio. While they yield different results, the combination of both is beneficial for both sexes. Cardio indefinitely burns calories and helps melt away fat, while weight training helps build and sculpt muscle. However, for both men and women, incorporating weight training in addition to cardio will keep the body burning calories for several hours after a workout.

Using improper exercise form

It is vital that you use proper exercise form. You will discover that using proper technique can be more difficult, but the payoff in the long haul will be much more rewarding. In order to start seeing changes in your body, you must activate muscles that have been inactive and you can’t expect this to be easy! Besides, using proper form is the best way to get results and most importantly – aids in avoiding injuries. Always quality over quantity.

Exercise properly at the go-to fitness gym in San Diego!

Fit Athletic Club boasts fitness professionals who will guide you through your workout. We’ve built a lifestyle brand that encourages a healthy and inspired living. Choose one of our world-class fitness facilities closest to you and experience an extraordinary country club-like atmosphere. Enjoy various perks, parties and other social events organized by Fit. Visit us today!

Convincing kids to exercise can be one of the hardest tasks on the modern parent’s agenda. With today’s proliferation of technology regularly tempting children away from the sports-field and onto the couch, those 60 minutes of push-play a day have never been harder to enforce. After reading the up-to-date tips below, though, you’ll be armed with a bevy of ways to get kids exercising. Wondering how to get kids to exercise? Keep reading to find out.

  1. Be inventive!

When it comes to how to promote physical activity in schools, we all know that our best teachers came up with creative activities that totally distracted us from the exercise being done. From tug-a-rope to the playground, tag to swimming, there’s multitudes of fun to be had if you think outside the box a little. There are also lots of school programs that one can explore and try!

  1. Remind them that it’s what the cool kids do

One of the best ways to motivate kids to be active is by reminding them just how common it is to join a group sport, or to take part in a class-based exercise. Whether baseball or hockey, ballet or judo, one of your kid’s friends is bound to be doing it – and often, that simple fact will be motivation enough.

  1. Make your home into a space for activity

Activity doesn’t just have to be done outside, or in purpose-built spaces – it can take place within the walls of your family home, too (especially when winter takes outside exercise out of the equation). There are many ways to keep your kids active indoors, including repurposing a spare room into a gym, purchasing activity-based technology like a Wii, or getting your hands on a family fitness video that you can all have a good old dance to.

  1. Implement a rewards system (within reason)

It’s never a great idea to promise your kid a bag of lollies after they complete a lap around the block, but other rewards of a slightly-healthier nature – like extra pocket money or their choice of a dinner meal – can work a treat in sustaining exercise habits.

  1. Tie activity in with the to-and-from-school commute

On the back of the previous point, you might consider telling your kids that in exchange for their walking or biking to school, you’ll organise a regular movie night for the weekend. That way, you gain some extra time in the morning, as well – it’s a win-win!

  1. Resources, resources, resources

Sometimes kids are object-based exercisers and need something physical to base their activity around. By buying a resource like a trampoline for your backyard, your kids will be moving before you know it.

  1. Get started early

The best thing that you can do to encourage kids to exercise is to normalize it in the family environment. If you don’t exercise on a regular basis, how can you expect your child to want to? Making a habit of family exercise, such as hikes, active summer holidays, and sport-watching will afford your kids a positive attitude towards exercise for life. Here are 7 great ways on how to get kids to exercise!

To Find the Original Article Click Here

To read more blogs written by Alex, visit her blog! Click Here.

 

Kefir is a unique fermented beverage that contains probiotics and other nutrients that are beneficial for many things, such as improved digestion and immunity, weight control, and building lean muscle mass. While most kefir products are cow, goat, or sheep milk based, there are 3 basic types of kefir: dairy milk kefir, coconut milk kefir, and water kefir. For the purposes of this article, we will focus on the dairy milk kefirs and how you can benefit from drinking these after a workout.

What is Kefir?

Kefir is similar in taste to yogurt, only in a drinkable form. It contains many of the same beneficial bacteria as yogurt, but it is thinner in consistency and contains almost no lactose. Lactose is the naturally occurring sugar in milk.

Kefir is made by fermenting the milk kefir grains. These aren’t actually grains at all. They are gelatinous masses that have different types of bacteria and beneficial yeast mixed in with milk proteins that are capable of fermentation at room temperature. The grains are removed from the milk and can be used to make a fresh batch of kefir, similar to how sourdough starter is repurposed. The end product is a very digestible dairy beverage that is loaded with beneficial bacteria, also known as probiotics.

Nutrients and Workouts

In addition to the beneficial probiotics, dairy kefir is a good source of protein and essential amino acids. 1 cup of kefir contains approximately 10 grams of protein. The whey protein in dairy products helps your muscles to recover after exercising, according to a 2011 review in The Proceedings of the Nutrition Society. The type of protein in kefir, casein, is a slower digesting protein. This may help your muscles to synthesize the protein for longer durations of time, thus promoting muscle growth.

Kefir also contains magnesium, calcium, and vitamin D. Magnesium and calcium together are essential for maintaining a healthy and calm central nervous system. This is beneficial for regulation after intense cardio workouts. Calcium and vitamin D together are necessary for bone health, according to The National Institutes of Health. Strength and resistance training, followed by drinking kefir will benefit your bones.

The B vitamins, including B12, are abundant in kefir. B12 is a natural energy booster. If your workout is intense, zapping your energy, you would do well to have a glass of kefir to restore energy, rather than reaching for a sugary energy drink.

Weight Control

After working out, you might feel famished and want to reach for a high-sugar, high-carb snack to get a quick, but temporary, recharge. This might make you feel good for a short period of time, but it will spike your blood glucose levels unnaturally with pretty empty calories. It won’t satiate you like healthy lean meals with plenty of protein and fresh produce will. You will be hungry again very quickly and may find yourself eating more than you need to.

If time is limited, and sitting down to a meal isn’t possible, consider having a nutritious smoothie made with kefir and fresh fruit. The Harvard School of Public Health noted in 2014 that “full-fat dairy may help control weight because it promotes more of a feeling of satiety and the fatty acids in full-fat dairy may help with weight regulation”.

While the newest diet trends for building strong bodies and controlling weight are leaning more toward eliminating grains, sugar, legumes, and dairy, there is some hard evidence that the protein, probiotics, and other nutrients found in fermented dairy may be the exception to current thinking. Chris Kresser, LAc, a leading authority on Paleo nutrition, refers to kefir as the “not-quite-Paleo-superfood”.

The next time you finish an intense cross-training workout, a boot camp session, circuit training, or whatever you enjoy, try drinking some kefir for muscle repair, satiety, bone health, and an energy boost. Be mindful of how you feel compared to having an energy drink or a high-carb snack.

4 Ways Cold Water Benefits Your Body

Cold Water Perks: 4 Ways It Benefits Your Body

Each year on New Year’s day, thousands of Canadians clad in nothing but bathings suits and take the “polar plunge” into the freezing English Bay to celebrate the start of a new year. In the Netherlands, more than 10,000 people do the same, collectively diving into the icy cold waters of Scheveningen in swimsuits, mittens, and hats. The United Kingdom has a similar tradition, the “Loony Dook” where over 1,000 participants parade through the streets of South Queensferry, Scotland dressed in crazy clothing before plunging into the freezing sea.

 

Places across the United States are even catching onto this tradition, with annual events held in states like Washington, Colorado, New York, Massachusetts, New Jersey, New Hampshire, and Minnesota. And while the thought of plunging into below-freezing water in the middle of winter might seem insane to you, you might think twice after learning just how good ice water is for your body. From gulping down glasses of the stuff to soaking in an ice water tub, experts have discovered that classic, cold H2O actually benefits the body much more than we ever thought.

 

As a health and fitness enthusiast, you’ll find these four cold water perks particularly interesting.

1. It Helps You Rehydrate

Do you feel like you suffer from a lack of hydration while exercising or that you tend to burn-out quicker than you used to? Switch to chilled water instead of warm or room-temperature water. Experts at Columbia University recommend cold water for athletes that exercise vigorously, as it helps lower your body’s core temperature to a normal range, which allows you to last longer and burn more calories during your workout. Studies have also shown that the human stomach absorbs drinking water that’s been cooled to approximately 41-degrees Fahrenheit much faster than warm or room temperature water, which ultimately helps fend off the side effects of dehydration.

2.  It Prompts Weight Loss

Before exiting your nice, warm shower, crank the water temperature down to as cold as you can stand and try to stay in the cold water for two to three minutes. By subjecting yourself to ice cold water, your body will activate what’s called brown fat cells.  Unlike white fat cells that are the predominate form of fat in the body, brown fat cells contain a large number of iron-containing mitochondria, which act as the cell’s heat-burning engine. Furthermore, the purpose of brown fat is to burn calories in the body in order to generate heat. Thus, when you withstand time in cold water, your brown fat cells will vamp up their heat-generating process and burn more calories.

3. It Stimulates Your System

Cold water stimulates your system in two different ways:

 

First, splashing cold water on your face makes you alert and helps wake you up. Underneath your skin lies thousands of tiny, sensitive sensors that, when exposed to cold water, send messages of shock to your brain. These shock signals tell your brain to pump up your adrenaline levels and the steroids aldosterone and cortisol, which gives you that jittery, heart-pumping feeling that get’s your body moving.

 

Second, drinking cold water boosts your immune system. Emerging, research-backed products like the ASEA Redox Supplement can bring your cellular communication to optimal levels which helps improve the health of every system in your body. Every cell in your body relies on something called redox signaling, a cellular messaging process that helps detect and correct problems within the cells. As you age and encounter more environmental toxins, cellular messages are sent less frequently and less efficiently, but with products like the Redox Supplement, these cells are stabilized and activated to improve the overall health of your body.

4. It Helps Muscles Recover

Whether you’re a current athlete, former athlete, or simply into fitness, you probably know first hand just how painful and annoying sore muscles can be. Within the last few years, however, experts have found that soaking in an ice bath after an intense workout can be incredibly effective. Chris Bleakley, PhD, and researcher at the University of Ulster in Northern Ireland says that an ice bath can reduce sore muscles by about 20%, especially in cases of delayed onset muscle soreness, or DOMS. By soaking in an ice bath, you can fight the inflammation, pain, stiffness, swelling, and localized muscle soreness that often comes after a hard workout routine or difficult new exercise.

 

The benefits of cold water for the body are important to understand if you want to give yourself an extra edge in overall body health and wellness. I hope the next time you’re in the shower after a tough workout, you’ll give a cold rinse an extra thought or two!

 

By Dr. Rafael Ramon; Acru Health: Precision Chiropractic

We all know that we should get more sleep, but what is the lack of sleep actually doing to our bodies? We tend to sacrifice your sleep for friends, work, family, or the next big thing. While I can respect the fact that so many of you are trying to do something amazing with your life, you have to realize that quality sleep is a non-negotiable. What ever you are trying to accomplish it can be done faster and with a higher level of quality if you are recharging the battery to its full level each and every night.

I want you to imagine your body as an iPhone. You would never leave the house to take on the day without making sure your phone has a full charge. Now I understand that some days you do, and that is the beauty of this, not everything has to be perfect. When you sleep you engage the parasympathetic aspect of your nervous system. That is the part of your brain that is in charge of sending out informational signals that tell your body how to heal and repair damaged tissues. It controls the immune system, rebuilds your muscles, regulates hormonal production, it activates the anabolic state that basically rebuilds and keeps you youthful.

Newsflash: When you sleep you are entering the deepest and strongest state of parasympathetic activity.

When you are not getting a large amount of good quality sleep you start to enter a state of sleep debt. Just like with a credit card, you can survive with a small amount of debt but it will continue to accumulate over time. Eventually our very adaptable bodies hit a wall and become overwhelmed with the amount of sleep debt…this is when we enter the sleep deprivation state. These effects suck for lack a better term. The dangers of sleep deprivation include immune system failure, diabetes, memory loss, depression, oh and let us not forget obesity. The list goes on but we don’t have time to sit here and scare you, we want to help you improve the quality of your sleep so that keep doing what you love and allow your body to heal and repair from the stressors of life. Lets look at three of the simplest tips for improving your sleep tonight.

Don’t Surf:

Don’t channel surf before bed! Actually don’t watch T.V. or use any electrical devices that have screens for a full hour before you go to sleep. This includes computers, tablets, and phones. When you look at the screen of your T.V. or device you are exposing yourself to an artificial blue spectrum light. This “blue light” tricks your body into producing more daytime hormones like cortisol and sets up a roadblock for your body’s natural sleep preparation phase. Now if you’re saying “there is no way I can not be on my computer before bed, I have e-mails to answer or work to do” then please do the next best thing. There are apps that block the blue spectrum light from exiting your computer (Unblue). If you have to use your devices please get these installed, your body will thank you for it. The newest apple update for iOS actually has a built in button called “night shift” that does this for you.

The Caffeine Curfew:

It may seem like common sense but when you drink caffeine it will arouse an alert state. While this may be a good thing in the morning, it can keep you awake when you drink it too late in the day. Caffeine mimics the structure and shape of something called adenosine in your body. Adenosine will act as a central nervous system depressant that helps your body move into a relaxed state and prepare you for a great night’s sleep. When Caffeine binds to the adenosine receptor sites there is no longer room for the adenosine to bind, therefore not letting your body move into the stages of sleep preparation. Depending on your tolerance, and how your body reacts to caffeine, your curfew may differ. I would say that a great starting point is 4:00pm. Try not to drink anything with caffeine after that cutoff time and watch your sleep (and life) improve.

Early to bed, Early to rise:

We all have sleeping patterns and rhythms that our bodies become accustomed to. Some of us believe that we are night owls, while others believe that we are morning people. The reality is that you are what you repeatedly do, so if you stay up late every night then yes, you will become a night owl. Get it? The human body is designed to sleep when it’s dark and you should be awake when it is light. This causes our bodies to produce different hormones when we are in the light vs. in the dark. If your goals include: building and repairing muscle, burning fat, and balancing your hormone production then you are going to want to make sure you are getting to bed at a decent hour.

These are just a few tips to improve the quality of your sleep and unlock your body’s amazing potential for health. There are other ways people regulate their sleep problems such as CBD oil and other natural remedies. Stay tuned for more information on other topics in order to be as healthy as possible.

Don’t forget… Life can be challenging and the stresses of our days tend to beat us up. It is imperative that we get enough sleep and allow our bodies to recover and recharge. You heal when you sleep, so enjoy it.  

-Dr. Rafael Ramon

Summer is officially here! Whether it’s poolside or during your FIT workout routine, enjoy our FIT SUMMER FEELZ playlist to jumpstart your summer jams.
Chill. Vibe. & Enjoy your three day weekend!

 

1. Washed Out – Feel It All Around

 

2. Toro Y Moi – So Many Details (Remix feat. Hodgy Beats)

 

 

3. ODESZA – Bloom

 

 

4. ViLLAGE – The Touch (Original)

 

 

5. Majid Jordan – A Place Like This (Rainer + Grimm Remix)

 

 

6. Skrillex & Diplo – To Ü ft AlunaGeorge (Official Video)

 

 

7. Doin’ Time (Remix) – Sublime and The Pharcyde

 

8. Macklemore & Ryan Lewis vs Major Lazer – Can’t Hold Us Remix (ft Swappi and 1st Klase)

 

 

9. ODESZA – Sun Models (feat. Madelyn Grant)

 

 

10. Prince & The Revolution – Purple Rain [Max Hydra Remix]

If you feel sluggish during the day, chances are that you usually rely on sugar, caffeine, or fast foods to keep you going. Doing so will make you feel energetic, but only for a short while before your energy levels crash again.

To sail through the day with your energy levels as high as possible, be sure to include these 10 healthy foods in your diet.

Melons

melons

Being dehydrated can cause you to have headaches and feel lightheaded, making it hard to focus on tasks at hand. While drinking adequate water throughout the day can help you stay alert and productive – eating foods with a high water content will also be beneficial.

Considering that melons have about 90% water content, snacking on them in the morning and afternoon will help you fight fatigue. Watermelon, honeydew melon, and cantaloupe are packed with important vitamins and minerals too!

 

Turmeric

Tumeric

The antioxidant, anti-inflammatory, and anti-cancer benefits of turmeric are no secret; this rhizome has a long and established history as an herbal medicine. The primary active ingredient in turmeric is curcumin, which has energy-boosting properties. Turmeric also aids digestion and increases metabolism and sweat production.

Use turmeric in small quantities in curries or have it as a tonic with lemon, coconut water, and honey.

 

Polenta

Polenta

This North Italian staple made from cornmeal is loaded with complex carbohydrates, unlike highly-processed grains that are rich in simple carbs. Complex carbohydrates are slowly broken down by your body, thereby slowing digestion and providing sustained energy release. What’s more, complex carbs keep your blood-glucose levels under control!

Polenta makes for a quick-fix meal, simply stir it with boiling milk or plain water until cooked and add dried fruit for some crunch. You can also boil it with broth or eat it with your favorite pasta sauce. If you love experimenting with your food, try polenta fries, pancakes, or cake!

Citrus Fruits

Citurs

Citrus fruits pack a fair amount of water and loads of fiber and vitamin C. Fiber makes you feel full by adding bulk to your food and helps carbs release into your bloodstream at a slow and steady rate. In other words, fiber gives your energy staying power and makes you feel active all day long.

Vitamin C needs to be replenished in the body on a daily basis, and low levels of this powerful antioxidant have been associated to low levels of energy, irritability, and depression. Eating fresh citrus fruits or sipping on citrus juices gives you a burst of vitamin C and natural sugars that can uplift mood and boost energy levels instantly.

Edamame

Edamame

Edamame beans or green soybeans are a smart pick because they are rich in protein and fiber. Since they’re nutty and chewy, they make for a great mid-day snack that fills you and keeps you from gorging on unhealthy foods that could make you drowsy.

With ample calcium, iron, and vitamins A and C, edamame beans have several health benefits too. Use them in salads, dips, soups, and stews or just eat them roasted with a dash of olive oil, salt, and black pepper!

 

Alfalfa Sprouts

Sprouts

These sprouts are rich in vitamin C which helps reduce oxidative stress caused by buildup of stimulants and toxins in the body. Apart from detoxifying your body, vitamin C keeps energy levels up and the metabolic rate steady.

Alfalfa sprouts are also packed with magnesium, which is important for regulating the body’s energy metabolism.

 

Yogurt

yogurt

Apart from eating less carbs and eating the right carbs, a good way to keep energy levels high is to eat more protein-rich foods. Greek yogurt is an excellent choice as it not only has ample amount of protein but is also rich in complex carbohydrates.

Have yogurt for breakfast or snack on it mid-afternoon with some berries for slow-releasing energy that lasts you all day!

 

Asparagus

Beans

Asparagus is a nutrient dense food that offers numerous health benefits. Most notably, this vegetable is rich in vitamin B, which helps your body function properly, making you feel energized all day without having to depend on stimulants.

Asparagus is rich in vitamin C and is a source of tryptophan. The latter is needed to create serotonin – a mood-regulating neurotransmitter – which can uplift mood and boost energy levels.

Sweet Potato

potato

This tuber is loaded with healthy carbohydrates and vitamins A and C. Sweet potatoes are also a good source of vitamin B, potassium, phosphorus, and dietary fiber. As such, eating them slows digestion and gives you a steady supply of energy.

You can enjoy sweet potatoes mashed or cut into strips and bake them for a healthy meal or a snack that is sure to keep you alert through the day!

Spinach

spinach

Spinach is rich in iron and eating a cup of this leafy green plant daily means giving your body all the iron it needs. Not getting enough iron can cause your body tissues to receive less oxygen than required, thereby causing constant fatigue.

To keep energy levels high, include spinach in soups, stews, pastas, muffins, and more!

 

Start eating healthy as soon as you can. If you can’t give up caffeine and sugary foods altogether, start small by replacing a cup of coffee or a treat with any one food from the list- you’re sure to experience a surge in your energy levels!

WATCH THE FULL VIDEO

Workout #: 3
Group Ex Class: Fit Booty Barre with Sophie Blicher
Location: FIT Downtown

I’ve always thought one of the most elegant and graceful forms of dance is ballet. That is until light hand held weights are used, it is formatted it into an hour long group exercise class and I’m added to the mix. I do not have a dance background, rhythm, or even the slightest knowledge of executing a precise plié. However, I do know that my inner thighs and booty have never felt more challenged than they did during Fit Booty Barre.
Fit Booty Barre is an amazing mix of butt wrenching, ballerina inspired, killer moves. Sofie Blicher, our classically trained instructor, exudes the perfect mix of grace and skill while inspiring the rest of us to perfect our posture. I learned first, second, and fifth position? I can’t tell you which one is which, but I can tell you that holding one of those positions while lifting weights will change anyone’s perspective on a ballet barre workout. Yet with pain, there will be gain. I’m hoping to soon be the proud owner of a well sculpted lower body and abs, with impressive flexibility, rhythm and enviable posture.

 

I believe this vision, even for me, is attainable under Sofie’s outstanding guidance. She is passionate about body awareness and even though I was thinking about a million different things I’d rather be doing while my inner legs screamed, “Stop!” Sophie stays focused and present and keeps her class on point. Her motto is: “Enjoy your workout, regardless of what it may be, and most importantly, be present.”

When I spoke with her after class she expressed to me how important it is not only to enjoy your workout, but to enjoy the benefits of being active. “Use a workout as a way to break away from your day and fully experience your body.” What a beautiful reminder; and I’ll try to think about that next time my legs are shaking like Jell-O in her class.

Not only is she an outstanding barre instructor, she has an amazing skill set in various dance styles including Latin, African and hip hop. Additionally she is currently studying for her Master’s Degrees in both Exercise Psychology and Nutritional Science.

 

As I write this, I realize Sophie’s class was not just physically challenging but mentally challenging as well. I now realize that if I can’t allow myself to be present with my body for a 60 minute class, it’s time to press the reset button and remember Sophie’s advice.

Don’t think of your workout as a workout, but as a gift to yourself. It’s time that we reflect on how extraordinary our bodies are. We don’t have to be in a yoga class to be present in mind, body and spirit. It can happen in Fit Booty Barre too!

 

 

How to Make Spring Cleaning Count as Exercise

Do you ever wish you had more hours in a day? Keeping up with kids, housework, laundry, shopping and all of the other mom jobs you do can quickly fill up your schedule, leaving you with little time to take proper care of yourself.

A great way to find time for those things that get left by the wayside is to multi-task, something most modern folks do quite well. Whether it’s listening to your favorite audio book on your way to work or running while listening to a new podcast, we’re always finding ways to do more in less time.

For instance, going to the gym is probably something you rarely have time for. But did you know sweeping your floor for 60 minutes gives you about the same workout as riding a stationary bike for 30 minutes? So why not take your spring cleaning tasks — something you have to do anyway — and turn them into an effective workout routine?

Below are a week’s worth of spring cleaning activities you can do in two hours or less that equal 429 calories burned, based on a 150 pound body weight, to help you get your house and your body in tip-top shape. To make sure you get the most out of cleaning time, you can add in small exercises such as squats, lunges and calf raises while you work.

Monday

Start with your windows. An hour of window washing will rid you of about 214 calories. Spend the next hour cleaning out a closet, unpacking some boxes and occasionally lifting with moderate effort, for another 250 calories and a grand total of 464 calories in two hours.

Tuesday

Tackle the tile and tub. Scrubbing your bathroom can burn as much as 271 calories an hour, and if you hand-scrub the floor as well you can double that amount, for a sparkly clean bathroom and a major calorie burn of 542 in a two-hour period.

Wednesday

Attack those floors today. Sweeping floors and carpets can burn up to 236 calories in an hour. Take another hour afterward to mop them, and you add an additional 250, for a satisfying expenditure of 486 calories.

Thursday

Washing dishes, taking out the garbage and other kitchen cleaning chores can net you a calorie loss of about 179. Hand-scrub the floor and you can add an additional 271 calories shed for a Thursday total of about 450.

Friday

Spring is a time for new beginnings, and re-arranging your furniture can make your home feel brand new. It can also be a major calorie burner, coming in at 429.

Saturday

Get the kiddos outside and spend an hour washing the car for a 312 calorie expenditure. While you have the hose out, one hour of watering your lawn burns an additional 107 calories for a total of 419 calories in two hours.

Sunday

You and your house look great. Take the day off and just enjoy what you’ve accomplished.

Tips to Add an Extra Calorie Burning Boost

If you want to add an extra boost to your calorie burn, try one or more of these tips:

While we are comparing two hours of cleaning with one hour of exercise, it’s important to remember that you’re not only getting a workout but you’re accomplishing tasks you would be doing anyway. By combining activities, you get the best of both and still have time for all the other mom jobs that make up your busy daily routine.

Megan Wild is an avid outdoor exerciser who enjoys hiking and biking outdoors. When she’s not sprucing up her home, you can find her updating her blog, Your Wild Home.

 

Fit Athletic Carmel Mountain member, Lynee Port, shares her uplifting story of discovering the balance of being a mom and living a healthy lifestyle.

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We are well into a new year. Your resolution to start eating healthier may already be a distant memory, but maybe it’s time to revive that decision with a kitchen makeover that provides the tools and inspiration to make it a reality. Below are a few suggestions for making your kitchen a healthy eater’s haven.

Color Me Healthy

Believe it or not, the color of your kitchen has an effect on your eating habits. The best color to help calm those junk food cravings is blue. If you can’t paint your kitchen, try adding blue accessories and decorations. If you don’t like blue, the next best thing is an earthy green. Think about small changes you can make like cabinet hardware or using dish towels in these colors.

Avoid bright colors such as red, yellow and orange — these are signature colors of fast food restaurants that want you to crave their particularly unhealthy fare. Emulating those establishments is probably not the best path to a healthier lifestyle.

Go for the Greens

Using fresh herbs can make you feel like a culinary connoisseur, and it enhances the quality of your food. An indoor herb garden can supply you with your favorite herbs all year round. If you’re the crafty, green thumb type you can build your own, or you can opt for one of many different self-sustaining herb planting systems available on the market.

Learn the Art of Food

Create a living still life centerpiece with fruits and vegetables using a decorative cake stand, a punch bowl or some other creative vessel. Add some fresh flowers to enhance its visual appeal, then place it in the center of your table or island so it’s in plain sight. Keep it well stocked so you can easily grab a healthy treat, but don’t create a masterpiece that’s too beautiful to eat. The purpose is to make fresh foods desirable and easily accessible.

Remember That Accessibility Is Key

Unclutter your countertops and replace that stack of mail and display of junk food with healthy appliances. For instance, if you plan to start your day with a tasty smoothie, having to dig your way through cluttered cabinets to find the blender is probably going to be counterproductive. Instead, keep the tools you need — like your blender, slow cooker and food processor — available and in front of you.

Shrink the Saucers

Portion sizes are important in developing healthy eating habits. Use smaller plates and trick your mind into thinking you’re eating your fill. Most adults will eat 92% of what’s on their plate. If you use a smaller plate, you can eat less and still maintain your membership in the age-old clean plate club. This tactic probably won’t work if you fill your plate with potato chips and pretzels.

Know There Is a Tool for Every Task

Making healthy eating a lifetime habit is much easier if you actually enjoy it. Learning to cook nutritious meals is a lot more fun if you have the proper tools. Throw out all of your mismatched measuring cups and spoons, melted spatulas and scratched and dented pans. Replace them with brand new utensil collections.

A good cutting board and set of sharp knives will make cooking an enjoyable cooking experience. Invest in some quality green non-stick cookware and one of those cute utensil caddies. Select kitchen tools that reflect your style, such bright fun colors or sassy stainless steel.

Go the Distance

Once your kitchen design reflects your commitment to making a healthy lifestyle change, it’s time to take it to the next level. Enroll in a cooking class or subscribe to a recipe kit delivery service like HelloFresh, Plated or GreenChef. These will introduce you to interesting new food concepts and give you a foundation on which to build more advanced cooking skills.

If you’ve already blown your New Year’s resolution, it’s not too late to implement and maintain a lifelong commitment to healthier eating. Before you know it, healthy eating will be a way of life — instead of a fleeting annual resolution.

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Megan Wild is passionate about living a healthy lifestyle that is aided by home design. She writes about her ideas on how the two correlate on her blog, Your Wild Home.

 

Fit Family Member, Jennifer Demarco, tells us her inspiring true story of recently beating Ovarian Cancer. Follow Jen as she brings us on her Journey back to her life of Fitness.

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As the month of February focuses on the ones we love, we decided to showcase some of the “Things We Love” within the walls of Fit Athletic Club during this Valentine Season!

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Give a women the right shoes and she can conquer anything. There’s a whole lotta love in this pair of spin shoes. 15 years of love to be exact. And they could only belong to the one and only, Connie Cook – a spin class we LOVE!

shoes

Cardio can be a pain in the butt, but what’s not to love about this view?! Enjoy getting your sweat on with a VIP view of Petco Park from the balcony at Fit Downtown.

spin

Let’s be honest, happiness is a gym all to yourself. But true happiness is a gym that actually has the space to comfortably workout. If you haven’t already, check out the 5000 square feet Turf Zone at Fit Athletic Solana Beach!

turf

 

What’s better than sweating it out and not having to work for it? Take advantage of the Dry Sauna at any of our three Fit Athletic locations!

suana

 

Because who doesn’t like to hangout poolside on a rooftop deck? Oh, and not to mention with a stellar view of Petco Park.

pool

 

 

Tennis, the fun kind of cardio. Discover your inner Serena Williams at Fit Carmel Mountain’s tennis courts!

tennis

 

Each year at this time there’s a huge commercial attention placed on the status of your heart – is it broken, lonely, filled, overflowing, fragile or hardened? Just how much chocolate does it take to mend a wounded heart? How many flowers prove one heart loves another? How many sappy love songs confirm no one has the answers to the mystery of this thing we call love, which seemingly comes from our heart?

If this love struck holiday gets you thinking about the status of your heart, then the most important question to ask yourself this month is: “How STRONG is my heart?”  I don’t mean strong as in resilient. We’ve all been through a few daisies (“he/she loves me -loves me not”) and we ultimately get over it.  

What I mean is how efficiently is your heart performing? With each heartbeat your heart pumps blood around your body. Blood provides your body with the oxygen and nutrients it needs to function and it also carries away waste.  The average heartbeat is 72 times per minute. In the course of one day it beats over 100,000 times. In one year the heart beats almost 38 million times, and by the time you are 70 years old it beats an average of 2.5 billion times. That may be hard to comprehend considering your heart weighs less than a pound, but it’s a busy little muscle with more work to do than a hungry mosquito at a nude beach.

If your heart is unable to pump the amount of blood required to meet all of your body’s needs, then blood is diverted away from less-crucial areas, including your arms and legs, in order to supply the heart and brain.  When this happens you will often begin to feel weak and tired. Then, simple, ordinary activities such as walking, climbing stairs or carrying groceries will begin to feel exhausting.

The good news here is that unless you have some pre-diagnosed heart condition, you have control over how healthy your heart can be. Yes, you have the power to create a healthy heart through what you choose to eat, how you choose to use your body and the life you choose to live.

You are what you eat and that is not a cliché. (Think about that the next time you reach for a Ding Dong!) We live in a world of convenience with quick bites and fast foods practically knocking on our doors. Unfortunately, the “good for you” food isn’t always around. But if you will simply make a daily effort to put fresh, clean food in your body on a regular basis there is a higher chance t your arteries won’t get clogged up with junk and your heart will be able function efficiently.

Unless you‘ve been living under a rock for the last, let’s say ten years or so, you should have some idea of the do’s and don’ts of eating healthy. It’s practically impossible to screw it up if you just use some common sense. Did it grow in the ground or on a tree and are you eating it in as close to its natural state as it can be, like an apple? Good. Is it wrapped in plastic, like a caramel apple? Not so good. Did you get a 2 for 1 deal at the drive through, like fried apple pies? Run Toto Run!

Now back to your heart. Your heart is a muscle and to make it stronger it needs to be trained just like all the other muscles in your body. You do that by getting your heart pumping by moving with vigor and energy. I know some of you think treadmills, stair climbers and cross trainers are the devil’s spawn, but sweat and dedication on these machines can help create healthy hearts.

There are endless ways to raise your heart rate and strengthen your heart and they don’t have to be regimented to a piece of equipment.  James Brown suggested many years ago: “Get up off that thang and dance til you feel better!” I agree. Dance! It frees the soul and is a great way to express yourself at the same time. Walk the dog, skate, swim, play tennis, take a bike ride or just pucker up with your Valentine; because even a good roll in the hay has its cardio advantages!

Living as stress free as possible is one of the best ways you can protect your heart. All too often we get way too caught up in the daily little nuisances that trip us up and raise our blood pressure: bad drivers, bad breath, irritating co-workers, annoying sounds, lost  homework, lost causes, lost keys, long lines, short patience, and the list goes on. These things add up and can cause stress to your heart’s performance without you even being aware of it. Try your best laugh things off when you can, like you do when you’re watching your favorite sitcom and these things happen to someone else.

Nuisances, however you define them, will be with us for a long time. Get over them and don’t let them get the best of you, it’s not worth the stress and potential damage you can do to your heart.  Instead, lighten up and live longer. If you’re going to harbor things in your heart, make sure the things you hold close are positive and worth holding on to. Leave the stress behind so your heart can thrive. Your heart has plenty of room for good company.

 

Connie Cook
Area Group Fitness Director
Fit Athletic Club

Fit Member, Travis Bain, tells us his inspiring true story of overcoming a tragic accident and becoming a competitive body builder. This is a journey you can’t miss.

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Workout #: 2
Group Ex Class: 12:00pm BOSU Fit Challenge with Tori Brillantes
Location: FIT Carmel Mountain Ranch

WATCH HERE

It’s a New Year and with that comes with the expectations of new goals. Maybe floss my teeth more, dabble to learn the guitar or speak a new language. This year, the goal on top of my list is to finally discover my inner Jillian Michaels and hopefully end up with washboard abs.

Some mornings are hard when you’re reaching for the gold and this morning was no exception. My goal was to make the drive to Fit Carmel Mountain and take Tori Brilliantes’ “BOSU Fit Challenge” noon class. Little did I know what kind of workout I was about to walk into.

Tori is a straight badass. It doesn’t matter if you’re a marathon runner, body builder or weekend warrior this class is a legit Fit Challenge. Holy smokes! I am 26, in relatively decent shape (but like I said…still in search of my abs), and I was the youngest person in Tori’s class.

To my amazement everyone was perfectly in sync with Tori, but it was clearly evident to me and everyone else that I was the most uncoordinated person in this class. It was comical, really.

Tori’s vitality for fitness is contagious and never in a million years would I think this woman is 56 years old. She’s ripped and has the body that I could only dream of (ladies, there’s still hope!). She worked out with us the entire class, if not just as hard then harder and coached us through the full workout. The class was high tempo, core centric with a definite focus on breathing. I was sweating from head to toe. Even my biceps were drenched! Yea, it was that kind of class. The class was awesome and you must try it if you’re looking for a super charged workout incorporating balance and strength training with killer cardio.

I spoke with Tori after the class, thanking her for a solid butt kicking. Come to find out the lady is a Full Contact Stick World Champion who won the title at the age of 40. I asked her what got her into such a sport, especially later in life. She said that every year she challenges herself to do something fearful.

This struck me. Not that my goals are not substantial enough, but it ignited the reminder that fear isn’t always a bad thing, that fear brings discovery and growth.

I didn’t write this blog to create fear about the BOSU Fit Challenge class, or maybe I did. We should embrace our fears in a positive manner and confront them head on. Tori’s mantra as an instructor is to extract the best out of her clients, no matter what fitness level they are. So consider this your reminder to allow fear to bring out the best in you.

 

Workout #: 1
Group Ex Class: 11:30am Vinyasa with Stephanie Powell
Location: FIT Solana Beach

I woke up this morning with a migraine and everything about today screamed, “Just lie here with your eyes closed… Forever.” But as the infamous Instagram meme says – ‘Drink some coffee (or in my case, pounded it + 2 Excedrin), put on some gangsta rap and deal with it.’

How happy I am to have dealt with my migraine by the balls. I decided to take Stephanie’s Vinyasa 1130am class at Fit Solana Beach. My oh my, how much she made me feel more than better.

I forgot my yoga mat and Stephanie said “no problem,” she had a moment before the class started and had a loaner in her car. She came back with the yoga mat, but to my surprise she was wearing 3 inch heels and yoga pants (not to mention that this is during the recent San Diego monsoon).

This woman, Stephanie — at the age of 52, is straight killing it. Her energy, poise and charismatic vibe immediately made everyone feel right at home. In the dimmed light, she welcomed each one of us. Her introduction – “that this class is our own personal journey, at whatever moment we might need to take a different path, the path is ours to take.”

After the class I had a chance to speak with Stephanie and was seriously blown away by her insight on her practice. Her passion to help people find the sacred space within Yoga and her drive to encourage people to hold the poses was so inspiring.

This class was the perfect balance for any beginner or intermediate Yogi. A beautiful flow of sun salutations to more challenging balance postures. Everything about her class came off as a positive feeling. The part that struck me the most was when she said, “the challenge is in holding the poses.”

Side note; I’ve never really cared for yoga. Mainly because I hate holding the poses for so long.

But for the first time, Stephanie made it clear to me that it’s not that I don’t care for Yoga, it’s the challenge that I’ve been avoiding.

Challenge accepted.


A note from our blogger: Hi there!

I am the Social Media Coordinator at Fit Athletic. I’m a cat lover, wine enthusiast and drive a 1991 Volvo. I’m not a personal trainer or the girl looking for a fitness quick fix. I am your average girl who goes back and forth of wanting 6pack abs and the reality that I want that dark chocolate and sea salt candy bar more. This is my Fit Journey through GroupEx classes, workout playlists and fitspo. Cheers to sweaty selfies and finding Lululemon on sale.


We know, we know…you’ve been on your feet all day and are too tired to get to the gym. We all do it – forget to eat, skip the gym or give up on routine all together. The truth is, not taking care of yourself during your day to day tasks will leave you behind. It’s time to trade in those excuses for some functional routines. From a Student to a Retiree, New Mom or Desk Job – we have the Fit Tips to keep you in shape and on the move.

Find your lifestyle below!


 

SERVICE INDUSTRY

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Fit Tips for Service Industry Professionals with Personal Trainer, Michelle Trapp.


NEW MOM

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Fit Tips for Mom with Personal Trainer, Amy Rauch.


SEDENTARY PROFESSION (DESK JOB) 

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Fit Tips for a Sedentary Profession with Personal Trainer, Murray Webb.


PHYSICALLY DEMANDING

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Fit Tips for a Physically Demanding job with Personal Trainer, Aaron Bazz.


RETIREE

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Fit Tips for a Retiree with Personal Trainer, Kim Brutzman.


HIGH STRESS PROFESSION

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Fit Tips for a High Stress Profession with Personal Trainer, Jacques Stroud.


STUDENT

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Fit Tips for a Student lifestyle with Personal Trainer, Abe Al-baba.

 

 

Fall activities, exercise, cleanses, holiday recipes and more! We’ve got you covered for a Fit fall.

The summer’s heat lingers on, but fall is in the air and it’s the season to eat, drink and be cozy. Yes, we all want to kick back and bundle up after a summer of fun in the sun, but it’s time to fall into action! Get back into a routine with some basic essentials.


Fall Activities
Energy flows where intention goes.

yoga

Yoga
Make it your intention to create a fall foundation. Whether it’s a dynamic, athletic experience or slowing down and rejuvenating, Yoga is the best way to get yourself re-centered and back in routine. Regardless if you are a beginner or advance yogi, it’s about making your body feel the best it can, even if it takes a few falls along the way.

Fall activities
It’s back to school for the little ones, and that means getting them back into a routine. Fall activities for kids are the best way to start off your school year. Give your active adventurer their “me time” before they have to practice their ABC’s and 1,2,3’s.


Fall Cleanses
A healthy outside starts from the inside.

cleanse

A fall cleanse is the best way to re-start. The word “cleanse” may sound intimidating, but the truth is, its mind over matter. Give yourself a fresh-start by letting go of the “cleanse concerns” and having fun with it! It can take as little as 24-hours to give your body the jump start it needs. A good rule of thumb is don’t choose the cleanse that seems the most popular, choose the one that fits your needs and your lifestyle. It’s time to clear your mind and palate. –  here are two Fit suggested essential cleanses.

Vitality Tap
If your palate prefers sweet, spice and everything nice, then a Vitality Tap 1-day “Juice Fest” cleanse is for you. This cleanse is filled with fresh, raw, organic cold-pressed fruits and vegetables. Each colorful juice (6 all together) leaves you with a variety of tastes; from a sweet start to a spicy, energetic middle and ending with a grounding medley. These fun juices won’t leave you feeling starved or tired like most cleanses. Instead, they will keep you feeling nourished while giving you boosts of energy throughout your day.  Allow yourself a day for this cleanse. A simple work out and a great night of sleep and you’ll wake up feeling completely refreshed and back on track. Busy schedule? Quickly order online and pick up a Vitality Tap juice cleanse by visiting one of their many locations, including their new Carmel Valley location opening at the end of this month!

Beaming
For the down to earth taste type, Beaming’s 1-day reset is your perfect Fit. This reset is not only raw & vegan but incorporates plant based, organic superfoods that detox and renew. The best part is you get to eat actual food while you juice! Beaming’s 1-day reset is great for both a beginner juicer and your weekly kick-starter type. Simple and easy, this reset gives you all the essentials to make it through your day feeling completely balanced. Beaming’s 1-day reset comes equipped with delicious juices, a salad and an anytime snack.  You will taste, feel and see the difference – get started today by visiting livebeaming.com!


Trick or Treat
You’re never to old to want candy.

trick

Fall, the season of pumpkin spice lattes, caramel covered treats and gravy soaked, well everything. After all that work you put in, now is not the time to lose sight of your wellness goals.

Make yourself a “trick or treat bag” filled with healthy choices to satisfy that sweet tooth while you’re on the go! Toss in an Energy Truffle Bar, Fudge Brownie Paleo Pops or a S’mores Quest Bar. Kill that craving with Glutino Yogurt Covered Pretzels, or pump your protein with a Pumpkin Spice or Snicker Doodle Complete Cookie. It’s easy as stopping by your Fit Café or local store and grabbing these tasty treats after your next work out.


Fall recipes and Thanksgiving dishes
May you be healthy and full this holiday season.

recipes

Don’t sit at the table this season and think “I wish I could eat that.” Instead prepare your fall dishes with a healthy mix. Follow these fall favorites that can be used for everyday meals and Thanksgiving recipes. Enjoy the best part of the holidays without feeling guilty by switching out some of your favorites for its healthier counterpart.

Extreme Wellness Physician, Dr. Clayton’s Cauliflower Mashed “Potatoes” would be a great addition to any meal. Meanwhile his Thanksgiving Turkey Dressing would a perfect topping to your thanksgiving dinner. Following up with a Pumpkin Spice Mousse, fitting for a special Autumn night in or thanksgiving dessert. (Click to download all recipes.) Dr. Clayton’s wellness program will soon be offered at Fit locations!

Fit Natural Food’s Executive Chef has some appetizing selections for you. A savory Grilled Chicken Butternut Squash/Pumpkin Puree and a Paleo Frittata with Sweet Potato Crust could fit right in your fall meal plan. (Click to download all recipes.) Need a meal to go? Pick one up at a Fit location or order online.


Life starts all over again…

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“Life starts all over again when it gets crisp in the fall” – F.S.F. Don’t let a season be your excuse for bad habits – eat, drink and be cozy this fall with a Fit piece of mind.

What time is it?

Featuring: Andre Houle, Rachel Mulvaney, Julie Quinn, Dominic Mineo, Leah Berzon & Dylan Jones

Want to try a Fit Yoga Class? Visit www.fitac.staging.wpengine.com for a FREE day pass and schedules!

Suns out, buns out! We know you have been working on having the best asset all year long, but summer is officially here and it’s time to kick it into high gear. For the baddest butt in town incorporate these four Fit trainer suggested exercises into your workout.

 
Bulgarian Split Squat

Burn, baby burn! Grab a Smith machine and lower the bar down to the lowest hook and wrap one or two cushions securely around it. Assume lunge position leaving one foot on the ground and the top of the other on the bar. While keeping the body square and upright drop into your lunge. Fit trainer Scott Hoare says, that although you may see something similar done by others using a bench, “this is non-optimal as it places their pelvis in an undesirable position at the bottom of the movement.” Once this exercise becomes comfortable with body weight, grab a pair of dumbbells. Scott suggests, “Combining set structures such as 4×10 reps with a moderate weight one day as well as 4×4-6 reps with a heavy weight on another day will achieve the best booty building results.”

 

Walking lunges

Keep it moving with walking bodyweight and weighted lunges. From a standing position, take one step out and step down so that the lead leg forms a 90-degree angle at the thigh and calf. Make sure to sink down in a vertical fashion and drive yourself up through the heel while keeping your chest out to prevent your torso from dropping forward. Fit Trainer Eric Sax says that “Stride length is key here, a longer stride will target the hips and glutes more than a shorter stride. For a challenge, place a barbell behind your head. Really switch things up with a swoop step. Swooping the leg across the body as you take a step to target the hips. Eric suggests four sets of 20-30 lengthy strides.

 

Elevated Glute Bridge

Elevated Glute Bridges or what we like to call, Booty Bridges are an awesome exercise for lifting and perfecting your bikini bottom. Fit Trainer Natalie DiTerlizzi adds, “Bridges are a great way to stretch out the hip flexors while simultaneously strengthening the glutes.” First, lie down on the ground and place one foot on an elevated surface while the other leg is up towards the ceiling. “Elevating one foot allows for a bigger range of motion and will work the glutes and hamstrings,” says Natalie. Once in position, raise the hips off the ground while squeezing the glutes.

 

Curtsy Lunge

Flex those glutes! Fit Trainer Cleveland Haggerty’s favorite glute exercise benefits not only include a high and tight bottom, but will also help to increase your range of motion. Begin in the standing position with the kettlebell in the left hand. Move into a reverse lunge bringing the left foot behind the right while angling the hip flexors and left foot to a 45-degree angle. “This will trigger the hip flexor and gluteus to begin to engage,” says Cleveland. Return to your original upright standing position and swap the kettlebell into the other hand and repeat on the right side. Cleveland suggests 3 sets of 12 reps to get a banging booty.

 

*Please ask your trainer if you have the mobility to perform this exercise safely.

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No one is more incredibly difficult to buy gifts for other than good old Dad. There are only so many handmade cards, macaroni frames and number one Dad mugs to show how much you care. With the help of Fit Perx partners, here are 7 awesome gift ideas every type of FIT Dad and wallet will love.
 
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Sun, sweat, sand and songs are all essential ingredients for a sizzling San Diego summer. Nothing compares to the vibes that music contributes, so we decided to get a head start on collecting some of our favorite songs to assure you have the perfect playlist to kick off the 2015 season. Whether your schedules jam packed with barbecues, hanging out by the pool or workouts to stay in sun worthy shape, here our top ten 2015 summer songs.

1. This Summer’s Gonna Hurt Like A Motherf***** – Maroon 5



2. Cheerleader (Felix Jaehn Remix) – OMI


3. Hold My Hand – Jess Glynne

4. Pretty Girls – Britney Spears & Iggy Azalea

5. Nobody To Love – Sigma


6. Lean On – Major Lazer


7. Sun Goes Down – Robin Schulz



8. Five More Hours – Chris Brown


9. Bang That – Disclosure

10. Ride Out – Kid Ink, Tyga, Wale, YG, Rich Homie Quan


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Break out those crop tops and tank tops – the season of music festivals is upon us! If the festivities snuck up quicker than you expected, have no fear, we’ve got Fit Athletic Master Trainer David Sutton here! Follow our bulletproof guide to get you whipped into shape for an epic weekend of music, heat and fun in the sun!


Fit Athletic Trainer David Sutton - Jackknife Abs

Abs – Don’t forget your favorite six-pack
To develop envious abs, try David’s favorite exercise – The Jackknife. “Begin by holding a weighted medicine ball and lying on your back with your arms behind you. Leave one knee bent while the other knee lies straight on the ground. Bring your straight leg and torso up simultaneously to meet in the middle. Make sure to bring your shoulder blades up off the floor, allowing for your abdominals to contract,” says David. Power through three sets of 15 reps on each leg to reach a “concert core.”


 

Fit Athletic Personal Trainer David Sutton - Pull Ups

Arms – Curls for girls and tris for guys
No need to practice your hand on hip sorority pose after this workout. “A neutral grip pull up using your body weight will get your biceps, shoulders and lats on point,” suggests David. Not ready for a full pull up? Try the assisted Pull-up machine. The goal is to reach the state of fatigue around the 8th-10th rep for four to five sets. Long recovery breaks between sets allows the ability to maintain the 8-10 rep range.


 

Fit Athletic Go Macro Bar

Diet – Don’t “Coachella Diet”
David’s most important nutrition advice – “Keep clear from fad diets, they are not sustainable and only work short term. Stay festival ready all season long by eating real food…personally I like to balance my macros. Apps like MyFitnessPal help to track proteins, fats and carbs keeping you on track. Journaling your food intake will help you stay within your macros and caloric limit.” Keep confident with your physique throughout the festivities; bring some non-perishable healthy snacks, like a GoMacro bar. Why not go crazy? Bring the whole box for you and your festival friends.


 

Fit Athletic Cardio

Cardio – Dancing in the dark
Prepare your body to look and feel good while dancing the night away! Let’s be honest – nobody looks forward to cardio. High intensity cardio intervals will help you shed those extra pounds fast. “I preach interval training, HIIT causes an undulating heart rate which produces the best hormonal response for maintaining muscle mass and shedding unwanted fat,” says David. Start with a five-minute warm up, and then aim for 30 seconds of high intensity cardio hitting an exhaustion level of eight or nine on a scale of 10. Take off some resistance or speed for a minute and a half for active rest allowing your heart rate to fall and breathing pattern to revert back to normalize. Completing 10 sets of these intervals should take you 25/30 minutes and having you looking fly in no time.

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Long yoga flows, live music, massages and healthy juices at sunset are our idea of a perfect date night here at Fit. Many thanks to Lululemon Fashion Valley staff & guests and our very own yogi superstar Andre Houle for a fashionable and fun yoga evening by the pool! Take a look at our favorite Lulu ensembles from the stylish soiree:
 
1. Happy Hour Chic
 
Happy Hour Chic
 
All eyes were on Mariah in her Lululemon “Party Onesie.” This chic piece will keep you comfy and looking fabulous! The sheer peek-a-boo back detail accommodates your favorite strappy sports bra and with just a swap of sandals for a pair of heels, you can take the party from day to night.
Party Onesie
Free To Be Bra
 
2. Long-line Look
 
Long Line Look
 
As Emily left the yoga room, we couldn’t help but fall in love with her Lululemon long line sports bra paired with basic black crops. The longer sports bra is perfect for hot group exercise classes when you can’t bear to wear another layer. The “If You’re Lucky Tank” is perfect for throwing on after class while still showing off your criss-cross straps. For a casual look, simply swap out the black crops for a pair of cutoff shorts.
Bonded Sports Bra
If You’re Lucky Tank
 
3. Dress To Impress
 
Dress To Impress
 
Be the effortless fashionista with this simple ensemble. Whether it’s lunch with friends or running errands, this is the perfect casual outfit. To replicate Alisha’s look we suggest pairing Lululemon’s “Breezy Skirt” and “Studio Racerback” tank. Throw on your own chambray button down and favorite sandals or go sporty-chic with the Atomic Flower Lululemon “Define Jacket” and a comfortable sneakers.
Breezy Skirt
Studio Racerback
 
4. Swiftly Styled
 
Swiftly Styled
 
Soft and stylish, Fit Athletic Personal Trainer David looks ready to sweat. These Lululemon Surge Shorts are made of soft moisture wicking fabric to keep you comfortable during a long workout. The Lululemon Get the Funk Outta Here long sleeve shirt is perfect to combat the post workout chill.
Surge Shorts
Get The Funk Outta Here
 
5. Go With The Flow
 
Go With The Flow
 
Don’t be afraid to play with color. Steph’s In The Flow Lululemon crops are a favorite amongst yogis and a staple piece in stores. Choose from a variety of colors and patterns to pair with this laser cut tank, you’ll be fully suited in a lightweight breathable downward dog get-up.
In The Flow Crops
Water Bound Singlet
 
6. Stand Out Strong
 
Go With The Flow
 
Theresa is dressed and ready to take on any workout thrown her way. Are you hesitant to try printed bottoms? I bet your face will be striped with surprise with Lululemon’s Speed Tight II pants. These tights are an essential piece for keeping your gym look fresh while staying on the reserved side of style. A pop of color on top will bring life to your workout – it’s important to have fun and feel comfortable in your athletic apparel!
Speed Tight II
105 Singlet
 
*Please note, these styles are flying off the shelves and will only be available for a limited time!
 
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Whether it’s your first time lacing up a pair of running shoes or just trying to get back into an old routine, this guide will help you get back on track.

running 5k infographic

 

 

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