Working out regularly is one of the best things you can do for your overall health and wellness. Exercise has been shown to have numerous benefits for both physical and mental health, and it doesn’t have to take up a lot of time to be effective. In fact, just 30 minutes of exercise per day can provide a wide range of benefits. Here are five benefits to joining our 30 minute Express Classes, with a focus on group exercise.
In conclusion, our 30 minute Express Classes can have numerous benefits for both physical and mental health. And when you participate in group exercise, you can enjoy additional benefits such as motivation, accountability, a sense of community, and increased enjoyment. So if you’re looking to improve your health and wellness, consider joining a group exercise class or finding a workout buddy to help keep you on track.
“New year, new me” is not a tired cliché. It’s something your 2023 can become if you set your mind to it. A new year’s resolution that sticks is not declared at a random moment. It’s carefully planned beforehand.
If you’re ready to get into shape, these are all the steps you’ll need to follow!
This is the most effective way to achieve your new fitness goals. You’ll be in the perfect environment to inspire you with all types of different workout methods available.
It doesn’t have to be a sacrifice, either. There are plenty of delicious but healthy foods.
What do you consider a treat? Whatever it is, indulge in it every time you complete one full week of workouts.
Your new fitness goals will be hard to achieve if you’re tiredall the time.
As people, we feel beholden to doing something we’ve promised we’re going to do for other people. Make this work in your favor, and be a way your new year promises are upheld.
What does this have to do with fitness? Everything. Clutter puts a serious damper on motivation.
If you push yourself to the limit the first time, you won’t come back. Stamina builds in increments. Meet yourself where you’re at. If you only move for 15 minutes at first, it’s still something. You can always do more later.
Not only does it lack nutritional value, but it actively drains your energy.
Music has a powerful effect on our mood. Pick a set of songs that get you in the mood to get up and moving.
This has two functions. First, you work out different muscles. Second, it’ll keep the novelty up so you’ll stay interested.
The biggest new year resolution killer is stress. It has an extremely close relationship with fatigue, which will make it harder for you to find the motivation to work out.
This way, if you don’t feel like making the trip to the gym some days, you can still get your workout in.
Start the new year by putting a reminder on your phone for workout time. It’ll serve as another enforcer.
Your new fitness goals begin today. A healthy lifestyle comes down to making choices that are beneficial to your mind and body every day. If you wake up every day committing to good choices, the results you desire will come naturally.
There are several ways to enhance the performance of your immune system, from establishing good sleep patterns to eating healthy to learning how to manage stress. But, have you ever considered working out to boost immune system function?
Cardio and strength training both enhance immunity against bacterial and viral infections and other diseases such as cancers.
Most research on the link between exercise and immunity has looked at moderate-intensity aerobic training. Still, newer research shows that high-intensity interval training, rapid plyometric strength training, and weight-based exercises are also effective.
Sign up for strength training classes at Fit Athletic and reap the benefits today!
Usually, only a few immune cells circulate in the body, with the rest being in lymphoid tissues and the spleen. Exercise of any sort causes an increased rate of blood flow. Muscle contractions during exercise increase lymph drainage, resulting in more immune cells circulating in the body at a higher rate.
It particularly helps recruit specialized immune cells that target pathogens, such as natural killer cells and T cells. This lowers your risk of infection and means you experience less severe disease when infected.
Working out reduces chronic inflammation in the body, including in the immune system, enhances its function and allows it to spend more resources on fighting infections.
Not all inflammation is bad. Muscle-damaging exercise creates a localized pro-inflammatory state that draws in lymphocytes and mobilizes leukocytes, enhancing the immune response temporarily.
Strength training that emphasizes eccentric muscle actions (slowing the downward phase) tends to cause the most skeletal muscle hypertrophy, and increased muscle mass has benefits for the immune system. You have a greater pool of amino acids to draw on, allowing your body to mount a more effective response.
Regular strength training also maintains the quality of your muscles, with less interspersed fat, which boosts immune functioning and reduces the risk of certain cancers. Cancer is caused by your own cells going rogue and multiplying out of control: a healthy immune system catches these harmful rogue cells before they proliferate.
More muscle mass also creates a hiding place for CD8+ T cells, which become “exhausted” by chronic infection. Since long-term illness also depletes muscle mass, working out to boost your immune system while you’re chronically sick is not as ill-advised as you may have thought. Just don’t overdo it!
If you’re working out to boost immune system function, avoid intense strength workouts that cause a lot of muscle damage. You will need a lot of recovery time for muscle repair, and it will compete with your immune system for resources.
In particular, lifting very heavy weights or doing eccentric exercises tends to cause damage. If this sort of exercise is new to you, sign up for strength training classes for expert guidance on what to do.
Strength training classes also give you a community to keep you on track. Join Fit Athletic today!
We all know the benefits of staying in decent physical shape, whether that’s via making consistent visits to your local gym or signing up for regularly scheduled pick-up basketball games. Nonetheless, establishing physical activity as a constant habit in your life can become quite a challenge, not to mention the everyday responsibilities that could prevent you from maximizing your fitness potential.
This is where working out with a loved one, friend, or co-worker might come in handy – especially if you’ve ever been involved in a debate with them about who can squat or bench the most. Here are four great benefits of working out with a friend.
Waking up early on Monday morning, eating a balanced breakfast, and heading off to the gym takes discipline.
Even when you’ve fully immersed yourself in the process, the hardest part about going to the gym is simply staying committed and establishing consistency. Working out with a friend will hold you accountable. It’ll push you to eat that healthy breakfast and motivate you to workout.
For some, lifting heavy plates and dumbbells over and over again can be a boring, unfulfilling experience, especially when done alone. Going to the gym with a workout buddy is the perfect way to spice up the opportunity. Having fun, above all else, is the single biggest reason why new habits stick around.
Working out with a friend who is likely to have a similar mindset and ambition in regard to their fitness goals also makes the experience far more rewarding once both of you see how far you’ve come. You’re also bound to learn more about fitness, nutrition, and exercising methods by chatting with your friend and seeing what works best for both.
Drive and motivation are the two biggest repositories of fuel needed to be successful at the gym. While you can conjure enough motivation to go at it alone, imagine the effect of those two fuel sources multiplied by simply having a friend pushing you on to close that last rep instead of giving up.
Working out with someone – or in a group fitness environment – will increase the intensity of your exercise regime, and researchbacks this notion up as well.
If you’re trying to get to know someone better – for instance, a coworker – the gym is an excellent medium to strengthen relations between the two of you and build natural chemistry that can translate to the workplace and other environments.
Starting with the common interest in trying to improve your fitness levels, the natural comradery that takes place at gyms makes it easy to chat about other subjects while you workout. Group fitness classes are excellent for this as well.
If you want to start working out with a friend, you’re in luck! Be sure to refer a friend to Fit Athletic via our guest pass and start working together on achieving your fitness goals. Moreover, if group fitness classes are more of your thing, check out our class schedules and find a time that works best for you today.
Running is an intense sport and therapeutic for most people. That is why running clubs have increased over time — more and more people want to join the sport for fun, to compete, or as a form of exercise to get fit in San Diego.
Running clubs have multiple benefits, including regular training, a community, motivation, and helpful tips. However, most people are not part of a fit athletic club for various reasons. For example, some people will not be part of any fitness classes in San Diego because of a lack of time.
Others do not believe that it is necessary to be part of a gym and still belong to a fitness club at the same time. While all those are valid reasons, it is important to join a running club if you want to grow as a runner and interact with like-minded people at least once a week.
Read below to know why you should join Fit’s San Diego running club today.
You will never have enough friends in life. Friends add color and variety to our lives. We should jump at opportunities to make meaningful relationships.
Once you join a Fit Athletic club in your area, you will automatically meet a group of diverse people that could add value to your life in one way or another. For example, you can make local friends at a local spot like Fit East Village.
It allows you to make connections or even lifetime friendships. Instead of doing your runs alone on the streets, it would help to run with people you can also share a meal or conversation with later on.
It’s easy to get bored when running, especially if you have a monotonous routine that follows the same route every day or has the same exercises each day. Joining a running club will give you variety as you can borrow from other runners and change routes from now and then.
A running club will also incorporate various training exercises to help your body stay in shape and relax before and after races. The diversity in training might even make you a better runner and keep you interested in the sport for longer. Do not shy away from joining that Fit Little Italy club. It might spice up your morning runs.
You might never know how you compare to others if you are always running alone. It is essential to run with other people to see how you rank. That helps you understand your strengths and weaknesses as a runner and enables you to improve to become a better runner.
Joining a Fit Mission Beach club will help you challenge yourself and get out of your comfort zone. Eventually, you will be a better runner because the team in the running club will bring out the best in you.
Running clubs have many benefits for you as a runner. The same way fitness classes in San Diego will give you motivation is the same way a running club will do. Join a running club and start building your running community and increasing your knowledge of the sport.
When you think of working out, the first thing that comes to mind is hitting the gym or signing up for fitness classes. However, most people do not know there are different ways to work out and make the most of your Fit Athletic Club membership.
Depending on your fitness level and personal objectives, fitness classes in San Diego provide different training programs or ‘splits’ you can follow to get the best results. A workout split is an organized routine that assigns other exercises to each day of the week.
At Fit Athletic Club, professional trainers know how you can reach your goals and use splits as a tool.
The optimal workout split for beginners will have three-four workouts each week in which you train each major muscle group and one cardio session. While intermediates can handle slightly more training volume, advanced trainers should stick to strict one to two rest days on weekly workouts for adequate recovery.
How you organize your activities is up to you, but a general guideline is to hit each muscle group more than twice weekly.
If you’re new to working out, you’ll want to start with an introductory fitness program that targets each major muscle group. Don’t know where to start your fitness classes in San Diego? Consider Fit Athletic and join at any program location, including:
It will allow you to ease the process without feeling overwhelmed by an overly complex routine.
Typically, a beginner’s split will include three workouts per week: one for your upper body, one for your lower body, and one for your core. In addition, it’s wise to save cardio for a separate session to allow for more rest and recovery time. Finally, ask your trainer for a resistance training routine for the best results.
Intermediate exercisers can add more exercises and focus on improving specific areas. For example, if you’re still lacking in the upper-body department, you can add more push-up variations. Intermediates can also replace the core-specific session with a more general “core-stability”’ routine to work the entire midsection.
Getting to intermediate shows your commitment to the fit gym lifestyle. So congratulations, keep getting fit, San Diego fitness lovers.
As you advance in your fitness journey, your main goal will be to increase your strength and lifting volume in upper and lower body splits. At this point, you’ll know what works best for your body and what you want to achieve.
A well-rounded advanced fitness program will include around four-six weekly workouts, each hitting one or more muscle groups.
Your best workout split depends on fitness level and personal goals. A beginner’s split will help you ease into the process and focus on building fitness. Intermediates can tailor their programs to target specific areas or improve strength. Advanced trainers can focus on increasing overall lifting volume and power.
Don’t wait any longer for the body of your dreams. Join programs at Fit Mission Beach, East Village, or Little Italy. At the Fit Athletic Club, meet with your professional trainer to guide you on your journey.
The fitness industry will never go out of style. After all, individuals want to look and feel their best. What better way to do this than through exercise?
This industry has opened the door to personal trainers. These individuals are great options for those that need a little push or don’t know where to start. They’ll help you reach your fitness goals and stay on track.
Personal training styles vary, making it important to understand the different types of personal training. Here’s what you need to know.
Let’s start with the type of personal training you’re likely most familiar with: the fitness coach.
These types of personal trainers are often seen at gyms. They walk their clients through exercises and push them to achieve new strengths. They’re experts in the field of both fitness and exercise, helping with the following:
If your goal is to become stronger or lose weight, a fitness coach is what you need.
Sports trainers specialize in (you guessed it) sports. They help athletes improve their skills whether they play soccer, football, baseball, volleyball, or tennis.
With this type of personal training, you can expect someone that’s highly knowledgeable in one specific sport or several. Along with helping athletes strengthen their bodies, they also create rehabilitation programs for injured athletes. They specialize in treating muscle injuries and preventing them as well.
Nutrition is part of staying fit. A health coach helps improve and implement lifestyle changes to improve physical health. They help their clients reach nutritional and fitness goals through a wellness program.
Health coaches are readily available to assist clients at gyms or fit athletic clubs. They’ll use their knowledge of nutrition, lifestyle, and diet to help you meet your goals and retain the results.
Are you a fan of cardio? If you are, you’ll love working with a cardio trainer. If you’re not, this type of trainer will help motivate you and squeeze the right amount of cardio in.
Through cardio training, individuals will condition their heart and lungs through specialized exercises. This is a great way to strengthen heart health, feel good, and lose weight in the process. Other benefits of cardio include:
Perhaps one of the more rigorous types of instructors, boot camp trainers walk their clients through high-intensity interval training. They usually train in the outdoors whether it’s a park, sports field, or arena.
If you’re looking for a challenge and want to stay fit in San Diego, exercise in the beautiful outdoors. Sign up for a boot camp training class today!
There are several options when it comes to choosing personal training. The above five are some of the most common personal training offered.
If you’re ready to take your workouts to the next level, get in touch with our staff at Fit Athletic Club. We’re ready to help you accomplish your Fit San Diego goals!
We all know that exercising regularly is extremely important for keeping us healthy and in shape. However, many people struggle to stay motivated while working out alone, while others hit a plateau and then get frustrated when they can’t seem to improve their performance.
If you’re struggling to stay dedicated to your workout routine, group exercise could be the answer. Dedicating yourself to attending a regular fitness class could provide the structure and the camaraderie you need to meet your fitness goals and even exceed them.
Keep reading for a detailed look at the benefits of group fitness, including how signing up for classes at Fit Athletic Club can help motivate you toward getting in the best shape of your life.
Working out alone can provide time for personal growth and a chance for you to hone a specific skill or muscle group. On the other hand, exercising by yourself means there’s no one around to correct your form, which could lead to injury if you aren’t careful. Additionally, it’s demonstrably more difficult to stay motivated and inspired while working on a solo project than when performing as part of a team.
In contrast, research has shown that group exercise does more to reduce stress and improve quality of life than solo workouts do. Participants in a study by the University of New England College of Osteopathic Medicine showed an impressive 26 percent reduction in stress levels after 12 weeks of working out in a group setting, while participants who exercised alone for 12 weeks showed no significant change in stress levels.
People who work out in groups have the advantage of being able to encourage each other to try harder and set new goals, as well as acknowledging and celebrating the moment when those goals are met. Group exercise classes aren’t just beneficial for your physical health; they can also improve your mental and emotional health by lowering the risk of burnout and providing much-needed anxiety relief.
There’s nothing like working out with other people to get you motivated and inspire you to boost your performance to the next level. Being able to compare your efforts with others allows you to set clear goals for yourself, as well as make adjustments and improvements to your form and technique. For the best group fitness classes San Diego has to offer, check out your closest Fit Athletic center and join online today.
Fit San Diego operates several locations all over the city, so you’re sure to find a Fit Gym near your home or office. For instance, if you work downtown, why not check out our evening classes at Fit East Village? Other popular locations include Fit Little Italy and Fit Mission Beach.
Take the next step in your fitness journey and see for yourself how motivating working out with others can be. Sign up for a free guest pass for group fitness classes at your nearest Fit Athletic Club location today!
Everyone has days when going to the gym is the last thing they want. Whether it be the stresses of work, your relationship, or just plain couch potato syndrome, we all go through this.
While this is perfectly normal, there are ways to shake off the fatigue and actually make it to the gym. A great way is to join a strong fitness community that wants the same results as you do. When you’re on your own, seeking any justification for skipping today’s workout is a piece of cake. However, it becomes more difficult to do this when you have an accountability partner(s).
Here are 5 reasons to cultivate a strong fitness community with your friends, coworkers, and relatives.
Finding the motivation to lift blocks of weights above your head day in and day out can be tricky if you’re going at it alone. This is especially the case if you’ve been working on your craft for some time and not seeing any significant progress.
A single compliment from a friend or colleague can be the difference between sulking in self-pity for your inability to lose weight and doing what it takes to reach your fitness goals. Having a motivating support system can do wonders for self-improvement and lead to better habits.
Holding yourself accountable throughout your fitness journey is probably one of the trickiest tasks known to humankind. It’s far too easy to break a great diet just for a single moment of fleeting happiness in the form of twelve greasy, buffalo sauce-drenched chicken wings from your local fried chicken shop.
Therefore, having people who can keep the group’s habits in check and motivate everyone to stay on track goes a long way. This means fewer slip-ups and more motivation to push yourself far beyond what you originally thought you could achieve.
Accountability partners make all the difference in seeing progress.
Have you ever walked into the gym and bumped into someone you’ve seen frequently, only to notice how big or slim they’ve suddenly gotten?
Let others’ success stories inspire you to stay on track with your fitness goals. The power of seeing someone accomplish something you once considered unattainable for them will probably light a fire in you to be better. Perhaps your own fitness journey could inspire others to embark upon their own.
Finding the energy exercise every day is tough when you’re going at it alone. It’s easy to get bogged down by your work and other commitments. However, the benefits of finding the time to do so are countless in terms of your mental health, and you’ll have an even better time in a supporting, positive environment.
There’s no better feeling in the world than taking out your workplace frustrations and finding a second wind to finish that pesky set.
Arguably, the most burgeoning feeling one gets when working out with a like-minded fitness community is a sense of kinship. At the end of the day, you’ve all found time from your busy routines to meet up every day and strive towards similar goals.
Knowing you’re not alone on your fitness journey can improve your overall well-being and keep pushing you to stay consistent with your attendance.
Cultivating an infectious environment where everyone is motivated, sets better habits, and is willing to go beyond their limits, will benefit your fitness journey. From instilling motivation to kinship, we hope we’ve convinced you of the benefits developing a strong fitness community brings! Join the FIT community here.
While the sauna might seem like a space dedicated to pleasure, there are a variety of benefits that come with using it after a good workout. It’s an environment that contributes to recovery after a workout, shedding a few extra pounds, and all-around better health.
Keep reading to hear about the benefits, so you can start taking advantage of your local gym’s sauna today.
When in a heated space, your body releases endorphins and improves blood flow, which calms your muscles and contributes to stress relief. This will help improve your daily routine without wearing down your body after some exercise, making for better health as well.
Going to the gym is a great way to improve stress relief. But following it with time in the sauna can increase this benefit. Professional athletes have spoken about how using this amenity has helped inside and outside the gym with muscle tension.
After a hard workout, your muscles can get overworked and shut down. The heat is a great way of keeping your muscles relaxed so that when you come back for the next workout, sore muscles won’t hold you back as much. It can also make them calm for when you go to complete your other daily tasks and you have this regular source of stress relief and healthy muscles.
Excessive sweat may not sound fun, but it’s crucial to better health. Sweat is your body’s natural release of water and small concentrations of chemicals, leading to recovery. Studies have attributed the release of toxins and heavy metals to this process, which are harmful substances that negatively impact your health.
This benefit requires deep sweating, a process made easy by the steam room’s heat without forcing yourself into an uncomfortable environment or clothing. Consider this space the equivalent of wearing a sweatsuit.
Additionally, by releasing sweat, your body is releasing built-up water weight. While this weight loss is only temporary, it can be a signal that your metabolism may be speeding up.
From skin benefits, improved sleeping habits, and better health, there are a lot of things to be obtained from a relaxing sauna session. Mainly, the easiest thing to obtain is the calming feeling which comes from the endorphins. This is an immediate reward which can be an excellent treat following a workout.
Skin benefits come from the sweat release, which pushes bacteria out and rejuvenates your pores. This gives your skin a soft feeling and contributes to the replacement of dead skin cells.
Another benefit worth noting is a sauna’s contribution to increasing white blood cell counts, something which helps fight illnesses. This ensures you’re able to fight general illnesses and ailments. The steam can also loosen your mucus and help recover from smaller illnesses such as a cold or allergies.
While there’s lots of pleasure to be derived from the sauna in your local gym, a variety of health benefits have been associated with the amenity. Try it out after your next workout and see what the sauna can do for you. Claim your guest pass and try it out after your next workout to see what the sauna can do for you.
If you are looking to amp up your workout results, whether that’s increasing your endurance to looking stronger, leaner, or fitter – it’s possible without increasing your workout time. Here are easy ways to see your wanted results in your workouts.
A fan favorite, High-intensity interval workouts are one of the best ways to build up endurance in a short amount of time. Start at a rate you feel comfortable with, and step up the intensity to increase the effectiveness of the workout.
HIIT workouts are usually a mix of strength and cardio training, with a mix of isometric and compound exercises. Combine these all together and you’re sure to feel the burn!
Try a FIT GRIT workout! From cardio to weights, every split in FIT Grit is perfectly designed to help strengthen your muscles + efficiently burn an excessive amount of calories.
Get one step closer to accomplishing your goals. Use our app to sign up for a class today + view each club’s FIT GRIT schedule.
Half of how to see your results is paying attention to what you’re eating – make sure you are getting the proper amount of protein to rebuild your muscles and sustain nutrients after training hard.
FIT has you covered – we offer nutrient-dense and delicious premade meals at all our locations. This makes convenient meals no matter where you are on your fitness journey. In addition, when you add on EatLove Nutrition to your FIT membership, you’re able to create healthy eating habits, with personalized coaching to meet more of your fitness goals.
Instead of isolating your muscles with specific exercises, like bicep curls or tricep dips, you can maximize the time you spend with each workout by doing exercises that work out multiple muscle groups at once! Certain exercises can get you a full-body workout!
Try these compound exercises next time you’re at FIT:
No matter where you are on your fitness journey, consider scheduling with our FIT Personal Trainers. They specialize in creating a unique and customized workout for your to reach your goals with the added accountability we all need.
It’s no secret that doing a type of cardio workout you don’t like will be harder to motivate yourself to go to the gym! Pick cardio that you enjoy whether it’s walking, swimming, spinning, rowing, using a Stairmaster, or something else. Once you find a consistent routine with this, you’ll start to enjoy it more and look forward to it.
It’s important to mix up your workout routine or your body will adjust to the stress level and you won’t be able to have an effective workout. Looking to add more strength training? Change your routine every few weeks. Are you building up your endurance? It is more effective to cross train than only run or jog every time.
Join online today and get started on maximizing your workouts at FIT. We offer premium amenities, Group Fitness, customized Personal Training, and most importantly a community of like-minded people to support you on your journey.
When you view health and fitness as a lifestyle rather than a part-time hobby or monthly challenge, you develop healthy, sustainable habits that will improve many areas in your life.
Adopting a new routine can help you in areas such as self-discipline, stress, adaptability, and balance. Pushing yourself to make these changes for good can help you show up as a better version of yourself in all aspects of your life.
It’s easy to feel intimidated by the health and fitness community. But, looking at this lifestyle change as an ‘all or nothing mentality can make you easily overwhelmed – that’s why small steps in the right direction will create lasting results.
When you choose a fitness-focused lifestyle, you set an example for others to follow. Everyone can be affected by the choices you make, so it’s important to make healthy ones that can inspire those around you.
Adopting this lifestyle also has obvious health benefits. From feeling self-confident to reducing the risk of disease, simply making these choices can impact your entire being.
As with starting any new habit, the most important step is to be consistent. When you set extreme goals, you’re more likely to find yourself in burnout or feel completely defeated if you miss a workout. Set your expectations for nothing extreme or intense. The goal isn’t to be perfect, it’s just to be the best version of yourself.
If you eat a ‘not healthy’ meal or skip a workout, don’t stress! Making this lifestyle change is a marathon and not a sprint. Just get back on track the next day and focus on the long-term goals. A healthy life isn’t about an ‘all or nothing mentality, and skipping or missing something here or there won’t make an impact on your health but getting rid of all your habits will.
When you try to force yourself to do exercises that you don’t enjoy or feel are wrong in your body, you are not setting yourself up for long-term success. The best practice is to find exercises that make you feel good and something you can commit to regularly.
Try a FIT group class at any of our locations to experience different workouts and find something new that you are passionate about! From high-impact to stress-lowering yoga classes, it’s important to schedule workouts that motivate you to continue with a healthy, balanced lifestyle.
View Our Group Fitness schedule.
Another huge step to developing healthy habits is accountability. When you’re finding yourself on the downward momentum of feeling unmotivated, our FIT trainers are there to help you. Our top-performing Personal Trainers will work with you to develop a custom program that fits your lifestyle. They work with you to create a schedule that you enjoy and keeps you on track for your fitness goals.
This is your life and your unique health journey – FIT is here to support you and make this lifestyle change seamless and supported. With premium amenities and joining a community of like-minded people, you’re on the right track to make healthy habits for life.
How does your health boost with group fitness? As the summer season starts to get busier and busier, you might find it hard to establish a steady workout routine. With an All Club Results membership, it’s easy to schedule in your workouts no matter what your time crunch is!
Research shows that individuals who are a part of a team, have more motivation. The same can be applied to Group Fitness classes! By working out side by side with uplifting members, you’re motivated to push yourself harder during a workout. Group fitness is an exercise program done with other people and is usually led by an instructor. Joining the FIT Group Fitness community means training alongside members who support you on your fitness journey and instructors who are passionate about leading you in workout.
We know that feeling, when you’ve snoozed your alarm three times in a row and missed your chance to workout. When you’ve signed up for a FIT Group Fitness class, you’re motivated to show up and work hard. We hold you accountable to stay on track for your fitness routine throughout the week.
FIT Group Fitness classes range from HIIT, Cycling, Yoga, Pilates, Meditation, Boxing and more! With many different class times, there’s a class that will always fit into your schedule – no matter how crazy.
Creating a workout routine that works for you can be difficult! FIT Group fitness is a great option for those who want help staying motivated, sticking to a routine, or even just need some accountability.
Are you looking to try something new? Sign up for a Boxing or Kickboxing class at FIT East Village! If you’re interested in trying a low-impact workout like Heated Yoga or Pilates, it’s easy to sign up to incorporate into your morning routine!
Swim laps at the Mission Beach Plunge Pool or enjoy muscle recovery in the hot tub at FIT East Village – the All Club Results Membership is right for you!
In addition to working out in a supportive environment like FIT Group Fitness, you’ll need to factor in your diet for optimal results. The muscles you engage during exercise, whether it’s cardio, resistance training or flexibility work, rely on the nutrition you provide them through your diet. Some basic guidelines to follow for nutrition while working out include:
Healthy eating habits are made simple EatLove! EatLove provides personalized nutrition plans, meal recommendations, and coaching to help you build lasting, healthy habits. Easy recipes, smart restaurant choices, grocery lists with optional delivery. Here’s how it works:
Sign Up Today and Ask About EatLove!
Committing to your health and fitness can be difficult at first, but once woven into your lifestyle becomes easier! We’ve put together tangible tips and steps you can take to create a new, awesome habit and ensure the transformation you’re searching for.
First things first, set a time for you to exercise during the day, and stick to it. It’s important to plan and have that time already blocked out. Treat your workout like any other task, and check it off when complete!
Try setting a time each Sunday to plan for your workout schedule ahead. Seeing your workout week will give you a good sense of what your other obligations are that week and how to prepare best for your workouts.
When making fitness a part of your lifestyle, you need to set goals for yourself. What are your large and small goals? If your initial goal is to incorporate more movement into your daily routine, small goals such as 20 minutes of movement will fit seamlessly into your day. No matter how involved your goals are, holding yourself accountable to your goals will help you get there faster.
Celebrate your victories! If you’ve fit in your workouts for the week feel proud of the hard work you’ve accomplished! Tools like digital planners or fitness trackers can also help remind you to stay on top of your goals.
When starting any type of new exercise routine, it’s important to start slow, slowly gain pace and avoid burnout. Jumping into a workout too fast without prior training or preparation can cause injury. Letting your body adapt to your initial workouts and picking up the pace as you go is the best way to start.
Consider training with a FIT Personal Trainer to provide structured guidance and help you meet your fitness goals at a timeline that’s right for you.
Mix up your workouts throughout the week to avoid burnout! Properly implementing this will make sure you won’t get bored of the training you’re doing. Not only will this keep you motivated and interested, but you’ll also use different muscle groups and different stresses on the body. Every time you work out, you cause microscopic strain to your muscles. When your body repairs those muscles, it gets stronger. Splitting up your workouts will give the body a chance to recover without breaking your muscles down over and over.
Summer is around the corner, are you ready to get FIT? Now is the time to make fitness a lifestyle and commit to your health – so you can start your summer off confident! Our Summer Shred Program includes:
Program begins June 1. Reach out to your Fit GM for more information!
What is a HIIT workout, and why is it growing in popularity? Incorporating different types of workouts is key to building up different muscle groups and seeing more results in your workouts. “HIIT” is a broad term for workouts that involve short periods of intense exercise followed by short rest periods. One of the most attractive benefits of taking a HIIT class is that you can get maximum health benefits in a small amount of time.
A typical HIIT workout can be anywhere from 10 to 45 minutes long, made up of a series of workouts in small circuits. This type of workout can be anywhere from sprinting, biking, jumping rope, lifting weights, ropes, bodyweight exercises, or more.
Since the workout is circuit-focused, one round or repetition of HIIT would most likely consist of 20 to 45 seconds of work, and a few seconds of rest. Do this for four to six reps for a complete workout. Depending on the exercises you choose to incorporate will affect the intensity of the workout.
HIIT classes are a great way to incorporate weight training and cardio into your weekly workout. A HIIT class is usually fast and furious but has also proven to be more enjoyable than a slower-paced exercise. It boosts class engagement and keeps your workout time efficient.
Shorter period, maximum impact is one of the largest reasons for the popularity of HIIT workout classes. In fact, research shows that members in a HIIT class burned 25-35% more calories than another form of exercise. Other long-term benefits include:
Muscle building- Given the nature of the class, you’re going to be introduced to more weightlifting. This allows the body to build more muscle mass with new weight lifting activities.
These two styles of working out are very different from each other and have their respective benefits. In a steady-paced cardio workout, like a long job, bike ride, or elliptical you’re going to work your cardiovascular system, and slowly increase endurance. But with only participating in a steady-paced cardio workout, you might not reach your desired fitness goals and can wear down joints more easily – think knee pain on the hard pavement when you go for a run.
During HIIT, you might switch up your cardio for 30 seconds sprint, 10 seconds off, for around 20 minutes. You can get your heart rate up much faster than a steady pace and burn more calories in less amount of time. The benefits of a great workout are more accessible in a condensed time period.
FIT unlimited group fitness now launches FIT Grit! Taking the best parts of weight training and cardio, FIT Grit burns stored body fat to increase your metabolism and burn calories even after your workout. This is a curated circuit training program designed to target all parts of your body. Led by passionate instructors, you’ll find a new sense of community, accountability, and motivation by attending each class.
Sign up for FIT All-Club membership and experience unlimited group fitness classes at any FIT location today!
Heat things up this summer with your workout routine! You don’t have to pigeonhole yourself in a boring workout rut – we’ve got some suggestions that will help you infuse summer fitness fun into your routine and keep you cool!
As the warmer weather heats things up, you might need to adjust your workout or the time of day you exercise. According to the journal Sports Medicine, your body may need one to two weeks to acclimate to the summer heat. For example, you’ll probably want to adjust your running time if you’re running in the thick of the heat in July.
Some great ways to acclimate to the warmer weather can be:
Download the FIT app and book a group fitness class!
A rise in temperature can lead to some dangers of dehydration or heat stroke during your workouts. If you’re planning your workouts on the FIT rooftop, it’s important to be mindful of sun exposure. The American Council on Exercise recommends drinking a significant amount of water before, during, and after your workout and utilizing electrolyte supplementation.
Having the right hydration means that your body will be able to perform in high temperatures. Water regulates body temperature and muscle and joint use. It helps deliver the proper nutrients to the rest of your body and prevents muscle cramps, dizziness, or other symptoms.
For more information on proper hydration and nutrition tips check out EatLove. EatLove is a nutrition system that provides custom meal recommendations and coaching to help build lasting, healthy habits around food.
Wearing sweat-wicking clothes is essential in the heat of the summer months. Wicking fabrics are designed to pull moisture from the body, through the fabric to the outer surface where it can evaporate. This process is what helps keep you cool, even as you sweat.
Check out our FIT apparel available near our Front Desk for premium workout outfits. Don’t forget to grab a pre-workout snack or energy drink from our cafe!
What is one of the best ways to maximize your workouts this summer? FIT Mission Beach is bringing back Beach X! The boot camp fitness program you’ve been asking for is here just in time for summer. Led by passionate instructors, our group fitness classes are free for all members.
As a FIT member, you’ll have access not only to our free boot camp classes but also to a rich variety of great amenities we offer at Fit Mission Beach, including an indoor pool, yoga classes, sauna, and more!
Enjoy the full perks of our premier outdoor bootcamp classes:
It’s time to maximize your workouts this summer at FIT! Join the FIT community and experience premium amenities, group fitness classes, free outdoor events, and more.
There are many mental, physical, and emotional benefits to incorporating group exercise into your daily routine! Group fitness is any form of fitness performed in a group setting, led by a personal trainer or group instructor. At Fit, we have a variety of group fitness classes for all locations and all levels. Here are our favorite benefits for joining a group fitness class at Fit.
Whether you’re adding in a Vinyasa yoga class after work or sweating it out in a spin class, studies show that members who participate in group fitness classes find a better quality of life and feel less stressed in their day-to-day activities.
They have also reported having better physical, mental, and emotional benefits than individuals who do not exercise in group fitness classes. This can largely be attributed to attending classes that provide a sense of community. The feeling of being synced in with a like-minded group, encouraging one another, and training together is incomparable to working out and training alone. In addition, that incredible mood-booster carries over to members’ moods altogether: feeling more equipped to handle stressful situations and higher quality of life!
The mental benefits of group fitness and working out as a group are shown to increase when incorporated into a daily routine. Members in studies showed mental health improvements as feeling more clarity in decision making, less anxiety in stressful situations, and feeling more positive throughout a busy day.
In addition, after your leave a sweat-filled workout, you may find yourself with an “after-glow effect” or feeling the result of endorphins released from the exercise. Endorphins are chemicals produced by the body to relieve stress and pain, which is why you may feel less stressed after a group fitness workout.
Physical benefits can include muscle mass increase, body fat decrease, improved coordination, and even disease prevention. With our group fitness classes ranging from 30 minutes to an hour, it’s easy to incorporate a quick yet effective workout into your daily routine. As well as feel motivated to reach your wellness goals with the community that surrounds you!
Group fitness can help you connect with family or friends in a fun social setting while still receiving the physical, mental and emotional benefits of exercise. With five Fit Athletic locations, there’s plenty of Group Fitness classes to choose from for various interests and levels.
Join us all summer long with unlimited group fitness classes! With a Fit membership, you can quickly jump into lively new fitness classes, as well as try customized personal training programs to reach your fitness goals. In addition, by joining our all-club membership with friends and family, you’ll gain access to multiple pools, an array of amenities, and events all year long.
With a Fit membership, you’re able to gain access to unlimited group fitness classes– view a class time that works in your schedule here and sign up for your Fit membership today!
Why do we go to the gym and get our regular sweat on?
We go to the gym to get an endorphin boost and enhance our overall well being. Regular exercise has great benefits for the body and mind. However, your body is ever-changing, and it’s easy to plateau in your fitness results or lack motivation. Here are our most effective strategies to get the most out of your training and exercise routine.
Having an effective workout routine is a balanced mix of cardio and strength training. Sometimes, we can get carried away with one or the other and not see the results we are working towards. However, strength training is more important than you think. By limiting your workouts to only cardio, you can quickly decrease your metabolism, making weight loss or muscle building more difficult, as well as a plateau within your workouts.
We recommend training consistently with weights that are comfortable with your body. Once comfortable with a weight set, increase the resistance. Doing this will start to build up lean muscle mass to increase metabolic rate. Weight training additionally strengthens your bones and connective tissue. The strength added here will improve your stability will help prevent injury and keep your body strong!
The way you warm up is essential to the way your workout will lead. This is because activating different muscle groups before your training will fire up other parts of your body you want to activate. A dynamic warm-up will do this. A dynamic warm-up is moving while you stretch to utilize a joint’s full range of motion and preparing muscles for more intense training to come. This type of warm-up promotes blood flow, prevents injury and uncomfortable soreness the next day. We recommend practicing this consistently before your workout for your body to adapt to new exercises.
Nutrition is a key player in seeing the results you want out of your workouts. It’s more than picking broccoli over a cookie; it’s choosing the right foods to fuel your body and mind. Start with the proper nutrition before and after your workout. It’s recommended to maximize your workouts before with energy, whether a protein shake or banana. Afterward, studies show to refuel your body with fluids, complex carbohydrates, and protein. In fact, According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates.
Keep in mind that a nutritious diet for a 45-year-old man is different from a 25-year-old woman’s. Every person’s body has different nutritional needs, but the baseline is the same. A balanced diet helps maintain blood glucose, concentration during exercise, maximize exercise performance, and improve recovery time.
Not only will switching up your workout routine help fight “getting bored” in a workout, but it will activate different muscle groups and joints, ultimately preventing injury and building strength and endurance in a new way.
Many people gravitate to cardio to cut weight or reduce fat, and while cardio is a great workout, it’s not the most effective long-term. Finding a balance between cardio and strength training is key. Here are some of our favorite types of exercises to switch up your training and get the most out of your workouts!
Interested in learning more about fitness and your workout routine? Schedule a training session with a FIT Personal Trainer, available at all locations.
If you find yourself under intense stress and pressure, this may cause your workout to plateau. Stress on the body causes it to produce more of the hormone cortisol, which promotes body fat and makes it harder to lose weight. Having stress is normal, but intense stress does have adverse side effects. Fighting off stress, working out, getting enough sleep, and slowing down as best you can are great ways to fight this.
One of our favorite ways to fight stress is de-compressing in a FIT sauna or steam room. Learn about the benefits of incorporating a sauna into your routine here!
Ready to get the most out of your workouts? Schedule an INBody Scan! The INBody Scan measures and analyzes your body fat percentage, skeletal muscle mass, and body water percentages. This information is vital in implementing wellness plans that are catered specially to your body and can do your workouts that much more effective and efficient.
FIT is not only voted San Diego’s ‘#1 The People’s Gym’, but a lifestyle. The FIT experience includes premium personal training, group fitness, workout facilities, social events, and more. So now’s the time to reach your fitness goals. Sign up for your FIT membership today!
Breathe in, breathe out. Let the harmonic sounds surround your senses, and your body falls into a deep relaxation state.
Sound can have incredible healing and therapeutic qualities. Sound healing is used in many cultures around the world to treat both physical and mental conditions. At Fit, we offer immersive sound healing classes for our members to experience this unique modality.
Growing in popularity, sound healing is a technique used to alleviate stress-related conditions. Some conditions can include anxiety, depression, abnormal heartbeat, and high blood pressure.
We live in an environment that is impacted by vibration and exposed to unnatural vibrations and “disharmonies” every day. This can be anywhere from the emergency sirens on the street, air conditioners in our homes, construction noises while at work, or cell phones ringing constantly. All of these aspects affect the stress levels of our bodies.
Sound healing is composed of different principles. One of the main ones being that being exposed to harmonious and clear sounds can bring our atoms, molecules, cells, glands, and organs in a ‘new frequency.’ Our bodies all have a natural resonant frequency that can easily be out of tune. This process of replacing disharmonious frequencies with a steady one stimulates the sympathetic vibration into the body, to relieve stress-like conditions.
Societies worldwide have practiced sound healing through healing ceremonies, singing, dancing, and more. Sound healing is done through instruments, like a sound bowl or even a human voice. The sound vibrations help facilitate shifts in the body through rhythm and frequency. The change in the body from ordinary waking consciousness to a relaxed consciousness provided intense stress relief on the body to release and move into a deep state of relaxation.
A recent study found that meditation aided by Tibetan bowls showed to decrease symptoms of stress and anger, with focus on those who were new to the practice. Another study found that those with fibromyalgia showed signs of decreased pain from the low-frequency stimulated by the bowls. Studies are continuing to grow about the benefits of this practice as well.
Although every sound healing class may differ slightly, the goal of relaxation and de-stressing is most common. Many classes begin with a guided breathing exercise. This process allows the body to shift the focus to hearing soothing sounds. For a class such as sound bath and vibrational therapy, participants typically are seated or lying down comfortably. Bowls are placed around the body and head for complete sound immersion.
In addition, some classes are more active, involving Vinyasa Yoga or Tai Chi. Finally, some one-on-one sessions are more focused on certain parts of the body that need help to relax. Sessions for all types of sound healing classes can last anywhere from 20 minutes to two hours.
At Fit, we offer a wide variety of group fitness classes. Experience the benefits of sound healing with our sound healing classes and crystal bowl special events.
Our upcoming Crystal Bowl Sound Immersion class on September 12th at East Village is now available. This sound practice will utilize seven crystal bowls, which are attuned to the seven primary chakras located along the spine. This tradition teaches that the “mind” is not simply contained within the confines of the brain and skull, but the “mind” is contained within the entire physical body. The chakras are energy centers that provide a road map to our holding patterns of predictable and mappable thoughts and feelings and emotions. Stuck energy in the form of negative, painful, or problematic emotions can lead to tension, tightness, and pain patterns throughout the body. This practice is designed to process through and resolve these holding patterns by moving energy. To pay and reserve your spot email rachel@fitathletic.com.
Use the power of your breath and try out this unique opportunity! Stay updated with Fit special events on our Instagram and newsletter.
There’s nothing better than that endorphin rush after a great workout. However, sometimes you find yourself in a fitness plateau and need extra support to achieve your fitness goals. In general, working out has many benefits, and people of all ages can benefit from it! Working out to get more toned, support weight loss, find mental relief, or learn more about fitness, working with a personal trainer can help you be accountable and achieve your goals. Here are our favorite reasons for hiring a Fit personal trainer for your fitness journey!
If you’ve been working out for a while, you may find yourself bored with the old routine of your workouts. A personal trainer can be an excellent choice for you to help with workout burnout, weight loss plateaus, or an injury.
Working alongside a personal trainer can bring a fresh perspective. They can work with you to improve your program that may need adjusting to make your workout more enjoyable and challenging. They can give you a much-needed push to achieve your goals. They are also knowledgeable about new activities and equipment to show you a new workout!
Try asking your trainer about circuit training, Tabata training, or different methods like supersets to challenge your body and mind.
As your body gets older or used to the same workouts, you might find yourself on a fitness plateau. If you’re looking to change your body or increase muscle mass, a personal trainer can help you achieve this. No matter your fitness level, a personal trainer helps you reach your goals. They understand how to activate specific muscles and for how long to train areas that are most needed.
Even if you are knowledgeable about different types of workouts and enjoy exercising by yourself, hiring a trainer on a bi-weekly basis can benefit you! They can assist you in proper form or new kinds of workouts to build stamina and endurance.
Our trainers at Fit have specialized training in different expertise. They can help with targeted exercises to help with a specific aspect of your workout. For example, you might love working out independently but would like assistance with weight training to activate the right muscles without injuring yourself.
Our trainers can also teach you about muscles and how they work. Learning about this is essential if you want to work out independently at home or the gym.
Fit Personal Training is powered by positive energy and driven by member results. Working with a trainer one-on-one creates an atmosphere of accountability between you and your trainer. Our trainers are experts at pushing you to your limit so you can reach goals you never thought possible.
If you’re looking for expertise-based personal training in San Diego, Fit Athletic is a great choice. Our team comprises experienced trainers who are fully committed to helping you reach your goals and strengthen your health through customized exercise and personalized advice.
After the initial consultation and paperwork, your Fit trainer will get you sweating! Essential exercising you can expect include lunges, squats, or kettlebell swings, adjusting accordingly to your fitness level. Your trainer will take this time to have you perform a few initial fitness assessments to help you track your progress for the future and create long-term goals with you.
The frequency of your training sessions largely depends on your specific goals. For example, if your goal is to gain muscle and lose fat, we recommend attending personal training three times a week. Don’t worry if you are not sure how often you should train- your Fit Athletic trainer can discuss everyday habits and goals to help you determine the best place for you. In addition, our inclusive gym is a safe and healthy place where you’ll love to de-stress and boost your overall wellness. Sign up today!
Swimming is not only a popular sport but a great way to stay active, healthy and have fun! It’s a healthy, low-impact activity that’s beneficial for all ages. An hour of swimming can be just as helpful as running and easier on the bones and joints.
Swimming is an exercise that activates the whole body! As you move through the water, you’re able to build endurance, muscle strength, and cardiovascular resistance- without stressing the body. This is a great all-around workout also to maintain a healthy weight, heart, and lungs. With almost all of your muscles being activated during swimming, this workout is beneficial for everyone.
By using different types of strokes during your swimming workout, you can focus on other muscle groups. Some basic strokes you can use include:
However, no matter what stroke you choose, the water resistance will still push your body for a full-body workout.
Going for a swim has tremendous physical benefits, but it also has mental and preventative benefits. Scheduling in a few laps can be a great way to unwind and is a great way to find peace and alleviate stress. The resistance against the water trains the body to improve coordination, balance, posture, and flexibility. It’s also a type of exercise that’s low impact, meaning no hard pressure on joints, which can provide great intense impact therapy for injuries. Finally, swimming is accessible in many places! This exercise is a great way to cool down on a hot day, from swimming pools to beaches.
Swimming is an exercise that can be safe for everyone. People who have arthritis, asthma, or other physical injuries can benefit and improve their health. In addition, swimming is a great aerobic workout for women who are pregnant and children. Remember to talk to your doctor before starting any new exercise programs with your related condition or are pregnant.
Try your next swimming workout at Fit! All of our locations have premium amenities and water access for you to practice your swimming strokes. With our Little Italy and East Village locations, you can experience an elevated pool with cabanas for lounging in aftward. Fit Solana Beach has beach access for members to share ocean swimming. In addition, Fit Carmel Mountain and Mission Beach include an Olympic-sized swimming pool for swimming exercises, swimming lessons, and pool parties for kids!
Swimming is easy to incorporate into your workout routine at Fit. Sign up for your membership here to experience the benefits of swimmings!
There’s a unique relaxing element to sitting in a sauna to unwind from the day or a workout! A sauna is a heated room between 158 and 212 degrees. This heated room is a great way to release toxins and a type of therapy that has been used for centuries. With over a million saunas in the United States alone, people gravitate towards this therapy for relaxation, cardiovascular health, and overall wellness for many reasons!
Traditionally, people use saunas to unwind, reflect and promote relaxation. The way your body relaxes in the sauna is due to increased heart rate, making the blood vessels dilate, ultimately increasing blood flow to the skin—improving skin circulation overall.
While experiencing the increased heat, your body’s response is to– sweat! Within this, the sympathetic nervous system becomes more active to regulate body temperature. This experience can make you less perceptive to pain and more alert. In addition, the heat physically relaxes the muscles, which creates an elation of relaxation after a long day or intense training session.
Relaxation is one of the most popular benefits of using a sauna. When you relax your body physically, a relaxed mindset will soon follow. A mental relaxation tip could be to try practicing meditation or intentional breathing exercises.
Pain relief is another benefit to why people incorporate saunas into their daily routine. When entering the sauna, pain relief occurs when your blood vessels relax and dilate in a sauna, blood flow increases. This therapeutic process help alleviates tension in the joints and relieves sore muscles. In addition, the blood flow can help ease the pain with arthritis and chronic pain.
Although long-term weight loss stems from burning more calories and increasing exercise– many people find that saunas help with weight loss. Losing weight directly in the sauna is more due to water weight; however, the heat in the sauna boosts metabolism, and essentials burn more calories than sitting stationary at room temperature.
Spending time in the sauna can have skin-clearing benefits. The heat from the room makes skin sweat and opens pores. The water in the air can then help bacteria in the skin wash away. If your skin is sensitive due to hormones or medications, saunas might not be suitable for you.
Having high blood pressure creates strain on the heart and can increase heart attack or stroke. Often, medical professionals will prescribe patients who have high blood pressure to use saunas to improve the function and mobility of blood vessels. However, it’s always important to talk to your doctor for treatments with your medical treatments.
At Fit, we are leading the way for an all-encompassing gym experience for over 13 years. Our gyms include premium amenities such as saunas and steams steam rooms! You can experience the excellent benefits of a sauna at the convenience of your Fit location.
For more information about Fit Athletic and memberships visit our website.
Breathe in, breathe out. Meditation and breathwork are simple practices with great benefits. Both are great to practice mindfulness, as well as promote long-term wellness. Here are the best ways to incorporate these practices into your lifestyle to relay mindfulness every day.
Meditation and breathwork work seamlessly together. Mediation is a technique used for mindfulness, where breathwork helps by calming the body down physically. Together, you can use these elements to elevate your daily wellness routine.
Mediation is commonly known as a set of techniques to raise awareness and attention. Some people think of mediation by thinking about one object in particular to focus the mind. But meditation is much larger than a singular act; it’s about focusing your thoughts on living in the present moment and remaining grounded. Meditation can be used to make revelations of the heart through the mind.
It’s important to note that meditation has been practiced and valued in cultures worldwide for centuries. Many religions have traditions of using meditative exercises. While this is how mediation started- the technique has grown to many different types of practices.
Many people start to meditate by focusing on breathing as their “anchor” and letting the mind wander to let it clear and feel present ultimately. Meditation is more directed to feeling, healing, and manifesting.
Breathwork is the process of incorporating breathing techniques to change your breathing pattern intentionally. People practice breathwork for many different reasons– from improving your emotional state to lowering the body’s stress. In general, meditation breathwork refers to various breathing techniques, exercises, and programs to focus on the awareness of breathing for a certain amount of time.
There are plenty of different types of breathwork exercises ranging from gentle guided practices to trauma-healing exercises. Many people experience breathwork practices in a yoga class or right before bed to clear their minds.
Practicing meditation can have mental and physical benefits. It can provide peace and balance that boosts your overall wellness. Performing meditation throughout the week can help you manage emotional conditions, translating to physical benefits by being less stressed!
Specifically, the emotional benefits of meditation can include:
Meditation is helpful for physical benefits as well, significantly if you are greatly affected by stress. More research is being performed as we learn more about the benefits of meditation; however, recent studies have shown that meditation can help manage the following:
Ways to Practice Meditation Every DayMeditation is a creative practice, with no “right” way to try it. Don’t let this stop you from incorporating this into your daily lifestyle. What matters is that you make it work for you!
At Fit Athletic, we focus on the wellness of the whole body. Each of our locations encompasses premium amenities to help you achieve your goals physically and mentally. Our Group Fitness yoga classes are available for guided meditations at every location, and our new sound bowl healing class available at the East Village location.
For class times, visit our website and Instagram to stay updated on Fit Athletic news.
Fitness is more than the body– it’s the connection between mind, body, and soul. It’s essential to prioritize our mental health, which is why our ‘Your Brain on Fit’ campaign is set to raise awareness and highlight Mental Health Awareness month. We want to take a step towards prioritizing mental health not only this month but into our lifestyles for the long run.
Fit Athletic Club is not only a luxury fitness club, we aim to inspire healthy and inspired living. As we know, this past year faced many challenges. Our lives were transformed in more ways than we expected and mental health was pushed to the forefront. It’s important to prioritize a healthy mind– studies show it drives monumental factors in life including maintaining good relationships, productivity, being physically healthy, coping with stress, and more.
At Fit Athletic Club, we create an inclusive community that prioritizes inspired living and taking time to address mental health.
From preventive stress management to scheduling workouts that you can look forward to, will instantly help you heal and improve your mental health. Try these simple steps to improve your wellbeing throughout the week:
Developing these simple strategies to improve mental health can result in long-lasting wellness. The goal for these tips and campaign is to create small improvements in our life to find long-term balance through wellness.
A large emphasis within the campaign is the importance of setting long-term goals that apply to you. For example, don’t just set a goal to “prioritize working out”, make it a priority to find movement every day that agrees with your body. Feel intuitive about how you want to eat and work out throughout the day to enjoy your wellness journey, as well as maintaining your hard-earned progress (instead of short-term diets).
Mental and physical health are linked. If one is off balance, the other can’t work as well. When both are in good health, you feel a stronger feeling of who you are that translates to all aspects of life.
At Fit Athletic Club, our goal is to achieve a balance between the two. Our gym and high-end amenities are here to help you keep your physical and mental health in check. Check out our saunas, Group Fitness, Certified Personal Trainers and get involved with our fitness community- we are here to promote your mental health long-term wellbeing!
Restoring your mind and body is just as important as the hard work you put in throughout the week. Taking the time to find the balance between rest and work will help you from burnout or fatigue, and even maximize your productivity.
Sleep is one of the most restorative activities you can do for your mind and body. A great night’s sleep for an adult includes seven to nine hours of uninterrupted sleep. Our internal “body clock”, known as your circadian rhythm, controls a 24-hour cycle of your body and lets you know when to fall asleep and when to be alert. When your circadian rhythm goes “off track” it’s harder to see the great benefits of sleep.
Having a proper night’s sleep is essential for brain function and metabolism regulation as well! Without it, there’s a higher risk for certain diseases and medical conditions. Try the following to help develop an established sleep schedule.
Breathing exercises are a great way to ground your mind and body. Often found in yoga teachings, the practice of Pranayama breathing teaches you to consciously breathe in awareness. This deep breathing affects you by activating your parasympathetic nervous system, which slows down your heart rate and blood pressure, making the body feel calm. Our bodies are faced with everyday stress, which puts us in a fight-or-flight response, which leads to the release of stress hormones that make our body feel contracted and anxious. Breathing deep helps reverse this process and relax the body.
Try these exercises to help you breathe deep:
Exercising and sweating have many restorative benefits for the body. Exercising regulates mood and healthy immunity. In conjunction, sweating stimulates the lymphatic system, which removes heavy metals, chemicals, and bacteria from your body.
Make sure you’re doing the right workouts for your body– a FIT personal trainer can help you! Together you can create a custom plan to achieve your health and wellness goals that can help you develop a workout routine. Hop into the sauna room after to help with sweat-boosting lymphatic drainage!
Incorporating proper nutrition into your lifestyle helps the body restore muscle and transmit the nutrients it needs. Some of the nutrients you should always include is the following:
Restore your body properly with stretching, and it’s one of the simplest ways to reset your muscles. Stretching is for everyone– especially for people who sit and stand all day or athletes. Practicing stretching helps resolve tension in the body, and create better circulation to carry nutrients to tissues. Stretching also is a great way to calm the mind to reset thoughts throughout the day.
With the launch of our new Group Fitness classes, you’ll have the opportunity to join group classes that include restorative yoga. This is a great way to fit stretching into your daily routine or busy schedule.
Fit is here to help you achieve balance and restoration for your mind and body. From our Group Fitness classes, personal training, and other luxury amenities, you can use these practices to implement rest throughout your week.
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.
Some tried and true muscular endurance exercises you can do at home are plank, body-weight squats, walking lunges, push-ups, tricep dips, and calf raises. If you can perfect your form at home, you will be ready to dominate at the gym, safely, in no time. Be gentle, listen to your body, and ease yourself back into a good routine. Your body will thank you later!
A nice basic, beginner stretching routine you can do at home is quad stretch, swan stretch, triceps stretch, bend stretch, neck flexion, side reach, and hamstring stretch. Check out this blog post for detailed instructions on how to perform each of those stretches at home. This routine will prepare your body to perform at a high level when you get back to the gym, and it will decrease your risk of injury.
Add in some cardio – Again, think about things you can do in your living room/neighborhood. You may not have a treadmill, but our low-impact HIIT virtual training programs are designed to be user-friendly and performed anywhere and everywhere! It might not be the same as working out in the gym, but you will be drenched in sweat after one of these cardio-focused classes.
If you have a safe place to jog outdoors, that is another good way to build your cardio endurance back up. Even a brisk 45-minute daily walk can make all the difference when it comes to staying in cardio shape and improving immune function!
Some movements you can do are skipping rope, jump squats, jumping jacks, light jogging, and dynamic stretching. Not to sound like a broken record, but be mindful of your movements during this time. The warm-up is not only an important part of getting your body ready for your workout, but it also jump starts your mind-body connection. This will prevent injuries and have many mental health benefits such as improved memory function, decreased anxiety + depression, and increased energy levels.
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!
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!
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.
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.
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.
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.
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:
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.
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!
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.
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!
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!
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.
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.
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.
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.
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.
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.
The importance of warm–up exercises should be considered by anybody who works out. Although warm–ups 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?
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.
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!
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.
Stretching is often considered something that should be done in addition to regular warm–ups. 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.
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!
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.
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.
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.
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.
At some point everyone faces setbacks on the road to fitness. While it is easy to beat yourself up about missing a workout or hitting a weight loss plateau, it is important to keep moving forward. To get back on track, use these tips that will help you forget that you ever experienced a setback.
Start by taking a second look at your goals to make sure you didn’t set standards too high and overwhelm yourself. You can eventually hit your goals if you break loftier goals into smaller ones that give you a sense of achievement. If you have recently experienced an injury or new health condition, then it is important to alter your goals to fit your current level of physical health.
Once you have your goals set, it is time to start thinking about the future. Professional athletes utilize visualization techniques to hone their focus before competitions and you can use this same method to increase your motivation. Whether you are looking to finish a marathon or need to master that complicated gymnastics routine, spend a few minutes each day visualizing what you want to happen.
Having goals is important and sharing them with others helps to keep you accountable. Let your coach or best friend know what you are attempting to accomplish. Alternatively, you can create a social media post or start a blog detailing your journey. Whatever method you choose, make sure to keep the people involved updated, and invite them to ask you about your achievements along the way.
People often get frustrated when they don’t feel like they are seeing the effects of their workouts on their body. Instead of getting stuck ruminating on a scale that won’t move or your inability to lift that certain amount of weight, try to see that each workout builds your stamina along with improving your mental health. That elevated mood you get after a strenuous workout is just as important as looking amazing in your swimsuit.
Boredom is a big reason for fitness setbacks, and losing motivation means that it is time to change up your routine. As you plan for changes, try to come up with ideas that are completely different for your normal routine but that will increase your skills. For example, a football kicker might take dance lessons to fine tune their kicking skills while still enjoying a cardio workout. Alternatively, a swimmer might go for a long run to increase their stamina. Just doing something out of your normal routine will kick start a positive attitude making your regular workouts more interesting.
While it might be tempting to go out for a luxurious restaurant meal after winning that marathon, it is important to stick to healthy rewards. Giving yourself little markers for your achievements helps improve your motivation while reinforcing positive behaviors. Consider giving yourself something fun like a stadium blanket with your favorite team’s logo, or you could get some new gear such as running shoes. Either way, rewarding yourself sends signals to your brain that will keep you wanting to achieve even more.
Remembering why you care about fitness is as simple as watching others who also pursue a healthy lifestyle. Take a break from your regular workouts, and go watch a professional or high school sports team in your field of expertise. From catching a football game to enjoying a gymnastics competition, watching others playing at their peak performance will help you renew your determination to hit your fitness goals.
It’s possible that you have been focusing too much on your workouts and not enough on how much fun physical fitness is when you add some friends. Get your friends or teammates together and head to the park for a game of soccer. Alternatively, you could schedule a weekly jog with a friend. Even walking with another group of moms as a stroller group turns a mundane workout into an uplifting experience, and having someone depending upon you to show up helps keep you accountable.
Changes in your routine are another common reason for setbacks that are easily correctable. Getting sick, having a baby or starting a new job are all potential hindrances to your normal workout schedule, and it is possible that you just need to change it up. Think about what happened before you got off track, and see where changing your workout schedule might help. For example, you may just need to get up an hour earlier in the morning instead of doing your jog at night. Once you set your schedule keep in mind that flexibility is still important. On days when you can’t stick to your routine, have a backup plan such as breaking your workouts up into smaller chunks so that they are more manageable.
Talk to any professional athlete, and they will tell you that setbacks happen to everyone. The important thing is to not let it deter you from accomplishing your goals. While you can’t take back the time that you have lost, you can take control over the future by implementing these strategies for getting back on track. By renewing your focus and adjusting your workout routine as needed, you will be able to accomplish every one of your fitness goals.
Oh, exercise. We all know that we should do it, we all understand its benefits and yet so many of us struggle to make it a daily part of our lives. It’s not necessarily because we’re lazy; rather, we all deal with mental roadblocks that keep us from lacing up our gym shoes and hitting the jogging path.
If you struggle to find the motivation to hit the gym, don’t sweat it. (Pun intended!) Instead, use these eight motivational methods to help yourself to get into a better mindset to make exercise a regular part of your life.
1. Visualize Your Goals
There’s no shame in physical changes being a huge motivator for you to workout. Plenty of people exercise primarily for aesthetic reasons. This is why it can be useful to visualize what you would like to look like. Whether that’s an older version of yourself or a popular Instagram fitness model, there’s nothing wrong with focusing on what you would like your end goal to resemble.
2. “Just Do It”
Nike didn’t come up with this phrase randomly. The concept of “just doing it” can be incredibly helpful when you’re trying to get into a fitness mindset. If the idea of hitting the gym feels overwhelming, then just get up off the couch and go for a walk around the block. You’ll have done something, which is better than doing nothing.
3. Write Out Your Intentions
Putting pen to paper can be a great way to make your goals seem more real. It’s a good idea to sit down and actually write out an exercise schedule that you’d like to follow. Try not to plan for too much too soon. If you’ve been a couch potato, don’t start out with a full week of difficult boot-camp classes.
4. Consider The Non-Body Benefits
Sure, a lot of us workout because we want that swimsuit body. But there are other benefits to fitness, such as combatting depression and addiction. For example, many facilities offering sober living in Los Angeles advocate fitness as part of therapy. If the physical results aren’t enough to motivate you, focus on the other benefits of exercise. Addiction Helper states “Taking up a sport will keep you active and healthy and will ensure that you always have something to do. Team sports will also mean meeting new people, which is an added bonus. That is why sports plays a massive part in the recovery process fro recovering addicts.”
5. Stop Focusing On The Scale
Focusing on the scale can be frustrating and discouraging. After all, our weights fluctuate and you rarely see quick results at the beginning of a new fitness regimen. Instead, try focusing on athletic achievements. For example, if you can only run a mile, keep training until you can run two miles. Focusing on your accomplishments instead of your weight can be far more motivating.
6. Reward Yourself For Accomplishing Goals
No, we’re not talking about rewarding yourself with pizza or beer. Instead, promise yourself a non-food treat if you stick to your fitness schedule for a month. A great reward would be a new dress or suit, which you’ll probably need if you’ve stuck to your program.
7. Recruit A Friend
If you’re trying to meet fitness goals, odds are one of your friends is as well. Recruit a like-minded buddy to be a source of motivation, inspiration and accountability. The two of you can keep each other on track and help one another to stay motivated.
8. When You Fail, Get Back On The Horse
So many people beat them+selves up when they miss a day of working out. While it’s great to stick to your fitness goals, keep in mind that even professional athletes occasionally skip a day. If you miss a day of working out or fall off of your set schedule, don’t beat yourself up. This is bad for motivation and bad for your morale. Instead, just pledge to get back on that horse the next day.
Exercise isn’t just beneficial to our bodies, it’s beneficial to our minds and overall senses of wellness. If you use these tips, you can stay motivated and stay on track as you work to accomplish your fitness goals. Remember that getting in shape is a marathon, not a sprint. Pace yourself and eventually you’ll get to where you want to be.
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!
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!
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.
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!
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!
Because who doesn’t like to hangout poolside on a rooftop deck? Oh, and not to mention with a stellar view of Petco Park.
Tennis, the fun kind of cardio. Discover your inner Serena Williams at Fit Carmel Mountain’s tennis courts!
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
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