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

Customize Your Workout Plan

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

Equipment

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

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

fit mission beach shirt with workout gear

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

Personal Training

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

Group working out using kettle bells with fitness trainer

Unlimited Group Fitness

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

Two men with woman in middle after a workout

Inbody Scan

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

Woman signing up to be a member at fit athletic gym

Nutrition

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

Community

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

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

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

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

How Sleep Affects Your Body

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

 

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

Does Getting Better Sleep Help My Workout?

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

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

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

How to Get Quality Sleep

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

 

FIT + Your Wellness Journey

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

madison lavern meditating

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

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.

Add On the Weight

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!

Warmup with a Dynamic Workout

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

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.

Try a New Workout

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.

Reduce Stress

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!

Fitness Made For You

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.

What is Sound Healing?

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.

Person running pestel around golden bowl to make vibrations

The Benefits of Sound Healing

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.

woman in white sitting on yoga mat uses pestel and bowl to make vibration sounds

What Does a Sound Healing Class Look Like?

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.

How to Try Sound Therapy

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.

woman in white on a yoga mat in a yoga studio using a pestel and bowl to make vibratio sounds

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!

Bored With Your Old Workouts

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.

Crush Your Goals

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.

Learning More About Fitness

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

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.

 

What to Expect on Your First Training Session

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.

Health Benefits of Swimming

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.

Types of Strokes in Swimming

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.

swimmers-in-lane

Additional Health Benefits of Swimming

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.

Safe For Everyone

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.

kid-swimmer

Swimming at Fit Athletic Club

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!

 

Relaxation

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

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.

 

Aids Weight Loss

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.

 

Skin Clearing Benefits

sauna-body-sweat

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.

 

Reduces Blood Pressure

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.

 

Using Saunas at Fit

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.

 

About Meditation with Breathwork

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.

 

Meditation

meditation

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 as a Type of Mediation 

 

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.

 

The Benefits

 

Emotional 

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:

 

 

Physical 

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 MeditateWays to Practice Meditation Every Day

Meditation 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!

 

 

Meditation at Fit

 

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 and Wellness

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.

fit sign

At Fit Athletic Club, we create an inclusive community that prioritizes inspired living and taking time to address mental health.

Simple Mental Health Improvements

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:

Simple Mental Health

 

 

Developing Long-Term Health and Wellness

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).

Brain on Fit

Your Brain on Fit

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!

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

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

Can yoga calm anxiety?

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

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

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

How does yoga help calm my anxiety?

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

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

Can stretching help with anxiety?

Can stretching help with anxiety?

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

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

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

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

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

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

 

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

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

How do you stretch for flexibility?

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

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

Does yoga increase flexibility?

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

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

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

Which type of yoga is best for flexibility?

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

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

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

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

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

 

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

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

Does stretching help you relax?

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

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

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

How can stretching help your mind?

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

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

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

How does stretching contribute to muscle relaxation and stress relief?

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

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

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

How quickly can yoga improve flexibility?

Does stretching help you relax?

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

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

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

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

“What Mission Beach yoga class should I attend?”

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

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

Does stretching improve posture?

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

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

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

How can stretching improve your posture and balance?

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

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

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

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

Can yoga improve posture?

Can yoga improve posture?

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

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

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

What yoga is best for stretching?

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

What are the best yoga styles for stretching?

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

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

What are the best yoga positions for stretching?

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

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

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

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

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

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

Can flexibility be improved?

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

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

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

Does stretching make you more flexible?

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

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

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

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

Why does stretching make you more flexible?

Why does stretching make you more flexible

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

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

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

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

How long should you stretch to get flexible?

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

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

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

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

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

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

What happens to muscles when stretching?

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

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

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

Can stretching increase muscle mass?

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

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

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

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

Does stretching give you lean muscles?

Can stretching increase muscle mass

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

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

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

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

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

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

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

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

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

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

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

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

Why does stretching help with weight loss?

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

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

What stretches should I do to lose weight?

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

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

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

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

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

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

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

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

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

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

Does stretching count as exercise?Does stretching count as exercise

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

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

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

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

Can you get fit by stretching?

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

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

What stretches should I do to get fit?

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

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

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

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

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

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

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

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

How long does it take for muscles to stretch?

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

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

Here are a few tips:

Is it possible to overstretch?

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

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

What happens if you never stretch?

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

What happens if you never stretch

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

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

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

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

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

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

Why does it feel so good when you stretch?

What actually happens when you stretch

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

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

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

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

What actually happens when you stretch?

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

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

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

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

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

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

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

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

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

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

Are fitness classes better than gym?

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

Are fitness classes better than gym

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

What are the benefits of attending fitness classes?

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

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

What are the benefits of hitting the gym?

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

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

What exercise class is best for losing weight?

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

Cycling/spinning

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

High Intensity Interval Training

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

Zumba

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

Boxing

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

Running

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

CrossFit

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

Swimming

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

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

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

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

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

What are the latest fitness trends?

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

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

What are the most popular fitness programs?

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

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

What is the best fitness class for beginners?

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

What is the best fitness class for beginners

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

Needs

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

Schedule

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

Place

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

Staff

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

Group

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

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

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

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

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

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

What are the tips to stay fit?

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

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

How can I get toned and fit?

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

  1. More cardio

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

  2. Weight

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

  3. Triathlon

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

  4. Weight no, body fat yes

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

  5. Eating habits

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

  6. Fruits and veggies

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

  7. Rest

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

How can I get toned and fit

How long does it take to get toned body?

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

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

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

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

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

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

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

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

How can I make my workout more effective?

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

  1. Time

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

  2. High-intensity

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

  3. Protein

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

  4. Water

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

  5. Carbs

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

  6. Stretches

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

  7. Speed

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

  8. Weight

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

  9. Single set

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

  10. Compound exercises

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

  11. Mix it up

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

  12. Cardio

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

  13. Hills

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

How do you get the best results from the gym?

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

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

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

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

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

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

What every gym should have?

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

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

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

Experienced trainers & friendly staff

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

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

Innovative facilities with high-end equipment

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

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

A range of personalized fitness courses

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

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

What is the best gym membership?

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

When will Fit Little Italy open?

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

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

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

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

Where will Fit Little Italy be located? 

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

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

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

What perks and comforts does the gym offer? 

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

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

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

Which gym is the best to join?

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

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

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

When does Fit Little Italy open?

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

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

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

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

Can I lose weight doing yoga?

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

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

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

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

What are the best yoga styles for weight loss?

What are the best yoga styles for weight loss?

Ashtanga Yoga

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

Vinyasa Yoga

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

Bikram Yoga

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

Can yoga help lose belly fat?

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

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

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

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

What are the best yoga postures for eliminating belly fat?

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

  1. The Boat Pose

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

  2. The Bridge Pose

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

  3. Various balancing poses

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

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

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

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

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

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

How often should a beginner do yoga?

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

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

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

What type of yoga is best for beginners?

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

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

  1. Hatha Yoga

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

  2. Restorative Yoga

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

  3. Vinyasa Yoga

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

  4. Yin Yoga

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

  5. Kundalini Yoga

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

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

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

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

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

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

How do you get a toned body?

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

How do you get a toned body

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

What are some of the best exercises for getting toned?

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

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

How can I get toned fast?

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

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

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

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

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

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

Is working out in the pool good for you?

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

Is working out in the pool good for you

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

Why is working out in the pool so good?

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

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

How do you get a good swim workout?

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

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

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

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

How can I improve my swim workout?

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

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

Can you lose weight doing water exercise?

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

Can you lose weight doing water exercise

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

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

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

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

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

Is it OK to work out every day?

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

Will I lose weight if I go to the gym everyday

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

Why should I sometimes skip a workout session?

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

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

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

How do I see results at the gym?

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

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

How can I get results faster?

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

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

How do I see results at the gym

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

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

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

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

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

Can you change your body shape by exercise?

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

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

What is the best gym to join

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

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

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

Will my body shape change if I lose weight?

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

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

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

What is the best gym to join?

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

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

What should a good gym have?

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

Will my body shape change if I lose weight

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

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

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

Is Pilates a good way to lose weight?

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

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

How does Pilates help me lose weight?

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

How many times a week should I do Pilates?

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

how many times a week should i do pilates

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

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

What to wear to a Pilates class?

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

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

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

“Hm, what does Pilates do for the body?” “Is Pilates different than yoga?” “Does Pilates require me to join a gym?” “Can Pilates help me lose belly fat?” These and many others are questions that plague all the enthusiasts who are thinking about signing up for great Bankers Hill San Diego Pilates courses. But, first things first, let’s see what Pilates is all about.

What kind of workout is Pilates?

The mere name of it, “Pilates”, similar to “yoga”, brings an air of mystery to this form of working out. Where are my dumbbells, my treadmills, my medicine balls and my ropes? And you’re right to wonder as Pilates is still considered to be a novelty by many. But it should not be so because Pilates offers numerous invaluable benefits.

Pilates explained

Explaining Pilates, on the other hand, is a lot easier than the name would suggest. It’s an exercising method which primarily focuses on the strength of your core. And, according to the San Diego Institute for Public Health, if your core is as strong as it can be, your overall fitness and wellbeing levels will improve massively too.

Essentially, Pilates is mostly comparable to yoga as it also focuses on balance, posture, and flexibility. And, like yoga, it seems quite simple, yet it’s actually quite physically demanding. Yes, you probably will be sore in the beginning, but that’s just the good old burn.

What are the six principles of Pilates

And, it has to be said, Pilates is also extremely beneficial. You might not think it, but it can massively improve your physical fitness in ways you didn’t think were possible with this kind of exercise. These are just some of the things Pilates is good for:

As you can see, Pilates is a well-rounded form of working out, one that is a bit easier on your body, a bit easier to get into, but one that is highly beneficial nonetheless. 

What are the six principles of Pilates?

Joseph Pilates, the creator of, you’ve guessed it, Pilates, has identified the six basic principles of Pilates in his work called “Contrology”. He considers Pilates to be more than just a body workout. It’s also an exercise for the spirit and the mind. Because of it, he identified six essential principles:

  1. Centering – When doing Pilates, the whole idea is that the source of all your energy comes from the center of your body, between the pubic bone and your lower ribs. This is the area of focus when doing pilates.
  2. Concentration – Obviously, you need to concentrate on whatever it is you’re doing at the moment. But while you can let your mind wander while treadmilling, Pilates does require your maximum attention to yield best results.
  3. Control – With Pilates, nothing is left to chance. None of your body parts are left to their own devices, and you have to obtain complete control of virtually every muscle in your body in order to practice Pilates correctly.
  4. Precision – No hectic movements when it comes to Pilates, no flickers of hands, no jerkings of legs. Every move you make has to be properly envisioned and adequately aligned to the rest of your body.
  5. Breathing – Every Pilates exercise should be done in tune with breathing. Breathing is an essential part of the majority of Pilates exercises, and it’s integral to Pilates as a method.
  6. Flow – Pilates flows like water. Fluidity is a vital part of it, and your every movement should arise from the previous and continue into the next one. Everything is carefully orchestrated to achieve complete harmony of physical expression. 

“I’m sold, what’s the best place for Pilates in San Diego?”

If it’s Pilates in San Diego’s Bankers Hill you’re looking for, then you’re at the right place. Fit Athletic is one of those rare gyms that boasts a serene atmosphere and effective workout methods that Pilates and yoga require. Sometimes, it’s more than just the equipment and amenities, which we also have, and it’s more about the feeling you get when you enter a gym. And that’s why we stand out. So, if Pilates is something you’d like to try out, stop by our place after a walk through Coronado and consider signing up. You won’t regret it!

“I do not need a gym membership to get into shape, I can do it all on my own!” is a sentence worthy of applause, as it shows confidence and determination. But, it is also rash. Yes, nobody says you have to take swimming lessons at a gym, nor that the only way to enjoy the perks of exercising in water is at an indoor pool in Pacific Beach. You seem to have solved the “exercise indoors or outdoors” conundrum pretty quickly.

But, let’s get back to the “rash” part. Although it may seem that paying a gym membership in order to work out is a waste of money, have you really taken the time to slowly and calmly make a pros and cons list? Well, if you haven’t, we’re here to do it for you.

Do I need to go to a gym to get fit?

Lately, there have been many reports about how people don’t need gyms to get fit anymore, how all you have to do is run outside and make the world your workout oyster. And, while there are some valid claims to this, most primarily the fresh air and beautiful scenery, there are some untrue ones as well.

  1. Train anywhere, anytime – In theory, yes, but do you really want the judging looks on you as you go for a run around your apartment building? While it’s not exactly this extreme, exercising outside a gym still entails doing so at specified locations or nature. And, at home, your possibilities are even more limited.
  2. Variety – Yes, you’ll have potential variety of scenery, but variety of exercising equipment? Probably not. This becomes all the more important if you choose to work out at home.
  3. Progress-tracking – People say that it is completely doable to track your own progress. And it is, you can certainly do it alone. But, when you have a professional tracking your progress for you, it is a lot easier to know what areas to focus on, and what areas are going great.
  4. It’s cheaper – It is, unless you think about it more carefully. If you plan on working out at home, you have to buy equipment. If you plan on exercising in nature, you still need money for petrol, bus fare, or taxi. Whereas, if you opt for a nearby gym, you get all the equipment, you don’t need transportation, and you receive professional guidance.

Are gym memberships worth it?

Gym memberships definitely are worth it, and there are many reasons why it is so. Here are just some of the most important ones that will help you see just how great gyms can be.

  1. Equipment – Gyms have everything you need, even more.
  2. Amenities – Taking a shower or going to a sauna s a big plus for gyms.
  3. People – it is the other people exercising beside you that push you beyond your limit.
  4. Trainers – Professionals can greatly help with your exercising endeavors.
  5. Classes – Organized fitness or aerobic classes cannot be found outside of gyms.
  6. Atmosphere – Gyms are for working out. Period.

There are many more reasons why it is worth paying a gym membership, but it would take too long to list them all. However, there is one prerequisite of paying a gym membership, one that is even more important than all the urging of the San Diego Institute for Public Health for regular exercise, and it’s your willingness to visit a gym.

If you plan on hitting the gym once a week, don’t pay the membership, you’re only wasting your money. You won’t see any results, you won’t have continuity, and you’ll be lying to yourself. However, if you do plan on going regularly, then a gym membership is definitely worth it.

How do I choose the best gym?

Choosing a gym is easier than you might think, but there are still some boxes to think if you truly want to find the perfect gym for you.

  1. Vicinity – The closer, the better.
  2. Hours of operation – You need a gym where you can work out at any time that suits you.
  3. Hygiene – You want a gym that’s clean.
  4. Machines – You want equipment that suits your needs.
  5. Amenities – If you expect a pool or a sauna from your gym, then find one that has them.
  6. Personal training – Inquire about the options and the possibilities for potential personal training.
  7. Privileges – Ask what kind of perks do you reap as a member.
  8. Money – You can’t afford to break the bank.
  9. Personnel – Choose a gym with pleasant staff.

“So, what is the best gym in Pacific Beach?”

If we had to choose one, we’d say it Fit Athletic. The professionals working there are top-notch, the locations are stellar, the equipment state-of-the-art, and the atmosphere amazing. It even offers such amenities in Pacific Beach as an indoor pool. Fit Athletic has absolutely everything you will ever need from a gym. Visit us if you’re ever headed to Fanuel Street Park and see for yourself!

Before taking up regular exercising, people gave plenty of questions. They want to know about the benefits of indoor exercising, they are curious about starting with swimming lessons, they inquire about the advantages of various types of water exercises, and, lastly, they ask about whether or not it is necessary to become a gym member.

Well, all these questions have their merits, and all of them are worth answering. But, we have to start somewhere, and where better than with helping you choose whether to exercise in the open air or look for the best among the Pacific Beach CA gyms.

Is it better to exercise inside or outside?

If you’re looking for the definitive “California Department of Public Health advocates solely indoor/outdoor exercise” kind of answer, you’re out of luck, because it does not exist. However, there are benefits to reap from both indoor and outdoor exercising, and we’d be glad to present them to you.

What are the benefits of exercising indoors?

There are many perks to exercising in a gym, too many, in fact, to list them all. So, here are the biggest ones.

  1. Equipment – Gyms feature plenty of workout equipment, something you simply can’t have outdoors.
  2. Group classes – Sometimes, you need a mate to push you past your limit, to motivate you to go harder, and to keep you from giving up. Sure, you can run outside with a friend, but group chemistry is something you have to feel to understand.
  3. Amenities – Sweaty after a workout? Take a shower at the gym. Body sore after a strong session? Perhaps a massage? You can get all of this, and more, at a gym, and right away. Not the case with the great outdoors.
  4. No allergens – If you’re suffering from allergies at certain period of the year, than outdoor exercising can be undoable.
  5. No weather problems – Come rain or come shine, a gym is always there for you. No need to check the forecast.
  6. Personal trainers – If you want a personalized workout regime, complete with nutrition advice and progress monitoring, there is no other option than a gym.

What are the benefits of exercising outdoors?

There are benefits to working out outdoors but, unfortunately, not as many.

  1. Fresh air – Exercising outdoors can prove a real treat when you take a lungful of the crisp, morning air. However, if you live in a more polluted area, it kind of takes the thrill away.
  2. Great weather – If the weather serves you, outdoor exercise is amazing. But, if the weather is horrid, your workout plan flies right out the window.
  3. Scenery – Going for a run up a beautiful hilly track sure can be a pleasure to behold. But, if you live in a densely populated city, with nature not so near, setting out in search of unspoiled views can be a hassle.

Why is it better to exercise indoors?

We’ve listed all the benefits of exercising indoors, and we’ve listed all the perks of going outside for a run, a hike, or a bike ride. As you can probably see for yourself, the lists don’t lie – indoor exercises are a far better alternative. But, why is that specifically?

First of all, let us separate one from the other. Nobody’s saying that you should not visit nature as often as possible. Such trips can work wonders for your mood, can improve your vitality, and are a pleasure on their own. However, if you’re serious about exercising, outdoors should not be your primary option. Why?

The easy way out for us would be to say “Well, because of all the benefits of indoor exercise!”. But, the matter goes beyond the equipment, the amenities, personal trainers and group workouts. Not to sound to ethereal, but it all boils down to the atmosphere.

When you’re outside, it’s normal to stop and enjoy the view, or take a detour to that oh-so-gorgeous location. All that sumptuous distractions do exactly that – they distract you from your primary goal of improving your physical readiness.

When you come to a gym, though, every single object in there is dedicated to one thing, and one thing only – exercising. All the other people are doing it, the machines are there for the taking, and your goal is clear – do your best for the time you’re there. No distractions, just you and your aim.

And that is the main reason why gyms remain the superior place for getting your body into shape. They are built for that specific purpose, and you are there to partake. Nobody’s saying you should never go for a run outdoors. You definitely should, spice it up. But gyms should remain your primary destination.

“Now that I know, what’s the best gym in Pacific Beach?”

Fit Athletic is not only the finest gym in Pacific Beach CA, it is an amazing gym in every respect. It offers the most modern equipment, incredible amenities, great staff and an outstanding location. There really is no downside to coming to workout at our gym.

Of course, the best way for you to see just how good we are is to come and see for yourself. So, if you’re ever planning a visit to the Kate Sessions Memorial Park, drop by our place on the way. We know you’ll love it!

So, you want to get rid of that pesky belly fat, and you’re unsure whether losing weight on a treadmill is a viable option, and if you should join a gym. You just need to pick one of the gyms in Little Italy, San Diego to begin your calorie-burning journey. Well, let’s see.

Can you lose belly fat by running?

Oh yes, running will definitely help you get rid of belly fat. In fact, running is one of the best all-round exercises for improving your level of fitness, getting your health under control, and lose weight, even according to the California LEAN initiative.

How long should you run on a treadmill to lose belly fat

However, simply starting to run will not burn belly fat as quickly as you were hoping to. There are two tricks you have to follow in order to get the best out of running in terms of losing weight.

  1. Intensity – Jogging and power walking are great exercises, but they just don’t cut it if you want to lose weight by running. You have to run at a fairly intense pace if you want to see your belly fat disappearing.
  2. Vary the intensity – Once you get your running intensity up to snuff, and once you build up plenty of physical fitness for prolonged running sessions, start implementing variations into your routine. For example, run at a high pace for some five or ten minutes, then lower your pace for two to three minutes, and repeat.

Can you lose belly fat by running on a treadmill?

Again, yes, you can. Treadmills are great substitutes for outdoor running, and perhaps a better alternative in some respect. Treadmills are easier on your joints, and they are the preferred running alternative for people with severe overweight conditions.

Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good. Plus, even if you end up gaining some weight down the road, treadmill running not allow the deep belly fat to return. If this has convinced you to try out treadmills, quickly pop to a gym in San Diego and see just how good treadmills are.

How long should you run on a treadmill to lose belly fat?

Although the “as long as possible” answer does seem a bit too easy and convenient, it’s actually quite true. Not in the extremes though. Try to put in at least thirty minutes on a treadmill every day, and you’ll start noticing results very soon.

Yes, treadmills are that good when it comes to burning belly fat. However, in all honesty, it’s not just about jumping on a treadmill and giving it your all. There are other aspects you need to consider when putting your treadmill to good use.

Can you lose belly fat by running on a treadmill
  1. Calories – You have to watch your calorie intake if you’re really serious about eliminating belly fat.
  2. Injuries – If you’re new to it, start slow, don’t overdo it. Start running at a slow pace, and work your way up.
  3. Heart rate – If your heart is not pumping, the fat is not burning. The ideal heart rate for optimal fat burning is about 60% – 85% of the maximum heart rate.
  4. Stop – That is, know when to stop. Thirty minutes a day is a minimum, but there is also the maximum. Never go for more than 45 minutes of running on a treadmill, as the burning of the fat above that mark becomes too slow for the effort.

“I don’t have a treadmill at home, where can I run on one?”

There are plenty of gyms in San Diego that have loads of treadmills, dumbbells, exercise machines and yoga mats, but there is only one that has all of those and a lot more – Fit Athletic.

Not only do we have more equipment than all other gyms in Little Italy in San Diego, but we also offer fantastic workout atmosphere and highly experienced staff od personal trainers. We’re absolutely certain you’re going to love our place, so if you’re ever strolling the Piazza Basilone, stop by our place and see just how good our gym is.

To top it all off, we also boast effective Pilates workout plans that can help you attain your fitness goals. We can also advise you on how often you should practice Pilates depending on your objectives. Contact us today!

Wondering if you need a gym membership for a Little Italy fitness club in San Diego for building your muscle mass or burning belly fat on a treadmill is an understandable questions. Gym memberships cost money, and perhaps you can do it on your own.

To be completely honest no, gym membership is in no way obligatory. The only problem is just how great the results are going to be if you decide to go it alone. Here’s a couple of points that will help you decide whether or not gym memberships are a good choice.

Should I join a gym?

In order to help you reach a gym-joining decision, here are some reasons why you should definitely consider becoming a member of a nearby gym, and why even organizations such as the California Adolescent Nutrition and Fitness Program advise so.

Do I need a gym to build muscle
  1. Health benefits – By regularly exercising at a gym, you reap health benefits such as regulated blood pressure, cholesterol level, diabetes, reduces risk of heart diseases, etc.
  2. Equipment – By working out at home, you either do without any equipment, or you have very little of it. Gyms offer all the equipment you will ever need.
  3. Friendship – It’s always good to expand your circle of friends, and the people you meet at the gym might soon become your closest ones.
  4. Routine – Gym-going requires dedication and building an exercising routine. Once you establish regular visits, you’ll start wondering how you ever managed without it.
  5. Energy – Sure, during the first month you’ll be more tired than pumped with energy after a good work out, but it will soon become a huge energy burst.

Do I need a gym to build muscle?

We’ve said it at the beginning, and we’re going to say it again – it is not a prerequisite to become a member of a gym in order to build muscle mass. However, there are three main reasons why working out at a gym makes building your muscles both quicker and easier.

  1. Equipment – We go back to equipment. Gyms, as said before, have all the equipment you will ever need, and that equipment is not present only to look good. Every gym machine targets a specific muscle group, meaning that you can build exactly the muscles you want to. That kind of targeted exercise is mostly impossible outside of a gym.
  2. Advice – Professionals who work at gyms are always there to help you along the way and give you invaluable advice that will make your journey to big muscles a lot easier and much more effective.
  3. Motivation – When you work out on your own, it’s easy to become demotivated if the results are not what you were expecting. At a gym, however, there are other people to spur you on, to instill the spirit of not giving up, as they’ve all been there before. It is this kind of camaraderie that will keep you working out through rough patches.

How often should you go to the gym to see results?

It depends on what exactly you want to achieve. The biggest differences are between wanting to lose weight and wanting to build muscle mass.

It also depends on the type of workout. For instance, the frequency of a Pilates routine will differ from a HIIT plan. So, you should take some time to find our what Pilates actually entails and take your fitness goals into consideration before making a choice.

How often should you exercise to lose weight?

When it comes to losing weight, it all boils down to the formula of more is more. Losing weight is a lengthy and demanding process, and if you want to do it as quickly as possible, you need to be willing to visit a gym five to six time a week and do all kinds of cardio and fitness exercises.

How often should you go to the gym to see results

How often should you exercise to build muscle?

If it’s muscle mass you want, then the frequency of exercising changes, as well as the type of workouts and their intensity. In order to build muscles, you need to work out each muscle groups two to three times a week. It sounds like a lot, but it’s the only way to do it quickly and effectively. Also, try to incorporate a day of rest in between workout sessions, as muscles need time to rest in order to grow.

“Gym seems to be the answer for my muscles, but I want only the best one!”

The best one you say? Fit Athletic it is! It is the finest gym and fitness club in Little Italy, boasting the most modern equipment, the most educated staff, and the most beautiful atmosphere. With a little help from our trainers, you will build your muscles like you never thought possible. So, if you’re ever visiting the Firehouse Museum in San Diego, stop by our place, it’s not far away!

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

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

Is exercising in water good?

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

Is swimming just as good as going to the gym

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

Is swimming just as good as going to the gym?

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

How is swimming different from going to the gym?

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

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

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

Is swimming enough?

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

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

What are the benefits of water exercise

What are the benefits of water exercise?

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

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

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

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

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

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

When to start swim lessons?

when to start swim lessons

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

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

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

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

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

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

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

What is the earliest you can start swim lessons?

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

What is the earliest for children to start swim lessons?

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

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

How many lessons to learn to swim?

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

how many lessons to learn to swim

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

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

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

What machines should I use at the gymWhen you’re just starting out, when you’ve just started visiting a gym, everything can be a mystery bigger than you ever could have imagined. You’ll come in, but you can very easily become overwhelmed with it all, not knowing where to begin at one of the gyms in Downtown San Diego.

How do I use equipment at the gym?”, “How should I work out?”, “How do I pack for my training session?”, and “How can I choose the best gym for my needs?” are just some of the questions all new gym goers face. In order to help you along the way, we will now answer questions concerning perhaps the most difficult aspect of working out – gym machines.

What machines should I use at the gym?

Choosing which machines to use at the gym usually depends on what you want to accomplish. For example, one machine is better for your biceps, while the other one works best for your triceps. You get the idea. However, we think it’s not the only way of looking at the problematic.

For people who are new to the whole concept of a gym, it might be better to know what machines are more beginner-friendly. That is why we’ve decided to advise you on which machines to use when you’re new, in order to make a proper entrance to the world of working out.

What machines should a gym beginner choose?

We know just how daunting and difficult it is to start exercising at a gym, so we’ve taken the time to give you some advice on which machines to start using when you’re new to the game.

Just one last note – If you’re a beginner, and you don’t exactly know how each gym machine works, it’s not enough to just start using it. The San Diego Institute for Public Health strongly advises consulting professionals in order to avoid injuries. Gym staff and personal trainers are there to help, and you should always ask for assistance if you’re unsure about how a machine works.

What machines at the gym work your abs?

Who doesn’t like a six pack? It is the look many of us desire and the primary reason why many of us start frequenting a gym on a regular basis. We want the abs, we want them firm, and we want to flaunt them once we achieve them!

The wishes being as they are, we feel we are obligated to respond to one of the most frequent questions people ask when new to the gym experience. So, here are our top picks for abs strong as bricks.What machines at the gym work your abs

The sit up bench

Working out at a sit up bench is a great way to increase the strength of your abdominal muscles and improve the rate at which you gain muscles in your abs. The sit up bench allows for careful manipulation, letting you easily find the difficulty that suits your current form. However, consult gym staff before you use it, as improper use might place more stress on your lower back than it should.

The cable crossover machine

As for the cable crossover machine, it is one of those machines that is simple to use but easy to master. With so many different exercises you can do with this machine, it is easy to see why it is high up on our list of best machines to work out your abs with. Plus, you can easily tweak the resistance of the machine, customizing it per your wishes.

The ab wheel

We end with an item so simple it can barely be considered a machine, let alone provide fruitful workout for your abs. But you would be wrong to think so, as this tiny gym helper is one of the most important tools for building your abs. It will strengthen your core immensely, allowing for easier ab exercises. And, me wary, as it is a lot more difficult to perform reps than it looks.

Which gym machines are best for weight loss?

We’ve saved the most asked question for the very end. So many individuals begin working out in order to shed some weight. They want to lead healthier and happier lives, and losing excess weight is usually the first stage of the journey.

However, losing weight is not an easy task. Monitoring your intake, changing your eating habits, daily routines… Choosing gym equipment that hastens weight loss is only one of the cogs in of the mechanism. But, if you’ve reached that point, read on and see what the best weight-loss gym machines are.

Which gym machines are best for weight loss

The treadmill

Number one on our list, the machine every gym has, and the machine most-seen in movies, it’s the treadmill. They are great tools as they are simple to use, accommodate for all levels of fitness, and yield great results. We have one trick to share with you that will increase the treadmill calorie burn – don’t hold onto the side handles. Sound silly, but it works, as you’re supporting your entire body weight when your hands are on your sides.

The cycling bike

Again, a classic, cycling bikes are an amazing tool for cardio routines, and, you know what they say – strong cardio means strong weight loss. You can adjust the bike to fit your body measures perfectly, set the resistance according to your current level of physical fitness, and work your way up from there.

The stepmill

The last entry on our list is the most difficult machine on the list as well. Stepmills are notoriously difficult, even for the more experienced among gym goers, so we advise you to either work your way up to it, or consult gym staff before using it. Some describe it as a treadmill with stairs. It’s excellent when it comes to weight loss, but quite difficult too.

Now I know the equipment basics, what gym should I go to?

Well, it all depends on what results you want to achieve. If you want to aim for perfection, if you want the best gym in San Diego Downtown, then there really is only one option – Fit Athletic. No other gym can boast the staff and the equipment available at Fit Athletic. Simply put, we are the best gym in San Diego for all your working out needs, period.

So, next time you’re thinking of visiting Old Town, please do, it’s an amazing place. But, stop by at our gym on the way, and see for yourself just how great it is. Soak in the atmosphere, consult our professionals, and schedule a training session. You will not be disappointed.

how old do you have to be to go to the gymGoing to the gym sounds easy. Grab a tracksuit, put on some sneakers, maybe a small towel, and you’re good to go. True to an extent, but wrong on so many levels. Frequenting a Downtown gym in San Diego is a bit more demanding. At least if you want to do it right.

That is why each gym newbie who wants to train properly has many questions. And it should be so. Knowing how to find the best gym and how often you should train is only the beginning.

From learning how to use gym machines correctly, packing your backpack for the training session, and learning when to start training, to burning the right amount of calories, training adequately for your desired results, and choosing the right gym, the questions just keep on coming. So, let’s see what’s what when you’re new to it.

How old do you have to be to go to the gym?

This is usually the question the youngest of gym enthusiasts ask before they begin going to the gym on a regular basis. It might sound silly to some, and it might seem like a question easily answered “You’re never too young to start training”, but to us, it is a question of paramount importance.

And it is important to not only state the minimum appropriate age to start training, but also to say whether or not a person can be too old to visit a gym. So, can you really be too young, or too old?

Can I be too young to train?

Yes, you most certainly can. All those who say otherwise are wrong. And that’s a quick fact! Can you just imagine a toddler lifting weights, or a baby doing yoga? I mean, come on people, get your heads straight!

Seriously now, although there isn’t a defined age when it is safe to begin training, nor is there a proscribed age until which it would be inadvisable to train. There are, however, some aspects you should carefully consider when thinking about starting the gym experience.

Depending on the workout regime you want to implement, the age to go to the gym varies. If you do want to lift weights, you should at least wait until your body has finished fully developing. At least that’s what California Department of Public Health advises. 

As for other, less demanding types of training, it is ok to be a bit younger when you start. Stretching, cardio, yoga, and other types of training without intent to build a larger muscle mass are perfectly fine even at a younger age. If you’re under the legal age, just make sure that you are escorted to the gym by your parents. 

Can I be too old to train?

You most certainly cannot! As long as you’re sufficiently physically fit, you can never be too old to take care of your body. What’s more, it’s usually advisable! The older you get, the more care you have to take of your body. And what better way to do so than by going to a gym and exercising?

However, you do have to be mindful of certain chronic conditions some older individuals do develop over time. If you’re suffering from a medical condition, it is always best to ask for advice from your doctor. If you get a green light, off you go!

How many calories should I burn at the gym?how many calories should i burn at the gym

Again, there isn’t a right or a wrong answer to this one. Depending on what you want to do, why you want to do it, and how you want to do it, the answer varies significantly. To say “You should burn 500 calories every time you go to the gym!” would be rather foolish on our part.

There are, however, certain guidelines to follow when it comes to knowing just how many calories you can burn depending on how you plan on training. For example, it is rather a different story for a person trying to lose weight and for a person wanting to build muscle mass. And that is exactly how we’re going to tackle this question.

How many calories should I burn if I’m trying to lose weight?

When it comes to losing weight, it all comes down to burning more calories at the gym than your daily intake. So, let’s say your daily intake is about 1500 calories a day. If you want to lose some weight, it is normal to strive to burn more calories with every gym visit than you take in. But, this might be the wrong way of looking at the problem.

For example, it is always advisable to reduce your daily intake and exercise moderately, than to continue taking in the same amount of calories and pushing your body to its limits. So, if you’re aiming to lose some weight, modify your daily intake, keep training, and see whether the results are paying off. And always make sure you’re keeping a close eye on your health. If you start feeling woozy and frail, it is always best to ask for advice from a personal trainer or nutritionist.

How many calories should I burn if I want to build my muscle mass?

The answer to this one is a bit more complicated, and it really has nothing to do with burning the right amount of calories, but rather the rate at which different types of tissue burn calories. So, for example, muscles burn calories 5 times faster than fat does.

This means that, once you start exercising, you should not only look to burn the fat off, but also eat food that will properly feed the muscles you are trying to build. The only recipe for this one is to eat adequate food, most often packed with protein, and try to exercise regularly in order to reduce the amount of fat present in your body.

How should I work out at the gym?

Finally, the most important for many individuals concerns proper working-out techniques. However, we are not going to discuss said techniques per se, such as “fifteen repetitions per session with five-minute breaks in between” but rather see how to develop a good routine and whether you should ask for professional assistance.

How do I develop a good workout routine?

So, let’s begin with the basics. In order to maximize your training efforts, your beginning routine should always be the same. So, you come to the gym, put on some good music on your earphones, get motivated, and get in the proper mindset for the training session.

As for the exercises to start with, you should always perform basic stretches prior to each training session at a gym. This significantly reduces the risk of potential injuries, and prepares your body for a good sweat that is to come. But, what about the actual exercises, machines, and so on? This brings us to our next question.

How should I workout at the gymShould I always consult professionals when working out?

The answer is yes, and we are going to be rather brief and blunt about it. Especially when you’re a beginner. It would be best to first try and find a good personal trainer for some one-on-one time who would be able to devise an adequate training routine to fit your needs, which you would then be able to follow to the letter.

If you think that watching videos of people explaining how to train are enough, you are probably mistaken. Beginners do really need professional guidance, and you should always ask for it. Once you become more adept to the entire process of working out at a gym, you can start doing it on your own. But, when you’re just starting out, always ask, listen, and repeat.

What is the best gym in Downtown San Diego for me to go to?

This is a question with only one correct answer, and that answer is Fit Athletic. If you are 18 or older, join our gym in Downtown San Diego, and you will be amazed with results. Fit Athletic is a gym that employs the finest fitness and yoga experts, as well as the best personal trainers not only in Downtown San Diego, but in the entire San Diego area.

If you want to go to the gym, there is no better place to go. The atmosphere is brilliant, the staff friendly, professional, and always willing to help, and the location perfect. So, next time you’re planning to go to the Gaslamp Quarter, stop by our gym on the way, and see about starting your path to greater physical health.

Protect Yourself From These Common Sports-Related Injuries

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

Head injuries

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

Neck Pain

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

Lower Back Strain

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

Stress Fractures

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

Sprained Ankle

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

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

 

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

The Essentials

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

1.    Appropriate Diet

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

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

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

2.    Sufficient Hydration

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

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

3.    Regular Workouts

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

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

4.    Reasonable Timing

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

5.    Feeling Good

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

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

Conclusion

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

 

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5 Reasons Why Warm Up Exercises Are Important

 

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

1 . They help to increase body and muscle temperature 

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

2 . You’ll reduce your risk of injury  

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

3. They can help you to mentally prepare 

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

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

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

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

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

 

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

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

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

 

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

1. Determine what is going on.

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

2. “It’s overuse”.

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

3. When do I push through?

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

In Summary we want to

1. Determine what is going on

2. Correct posture and form to avoid injury.

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

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

Pushing too hard, too soon

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

Not exercising at your own pace

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

Not keeping track of your progress

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

Not thinking about proper nutrition

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

Not balancing cardio and weight training

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

Using improper exercise form

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

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

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

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

  1. Be inventive!

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

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

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

  1. Make your home into a space for activity

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

  1. Implement a rewards system (within reason)

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

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

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

  1. Resources, resources, resources

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

  1. Get started early

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

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

What is Kefir?

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

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

Nutrients and Workouts

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

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

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

Weight Control

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

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

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

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

Finding the drive to work out can be tough for many people especially if you find yourself doing the same mundane routine over and over. To keep yourself interested and motivated, it’s important to find new ways to exercise while having fun at the same time. Luckily, dog owners have an energetic companion to keep them active and committed to working out.

Canine companions, much like humans, need ample exercise to remain healthy. While many dog owners bring their pups on a daily walk, there are numerous other options to stay active. Dogs are active creatures that love to explore and play. Unique workouts provide a sense of adventure and bonding that no standard walk can provide.

Regardless of breed and size, most dogs are fully capable of keeping up with humans. In fact, dogs can keep their owners on track. There’s no better motivator to stay fit and healthy than an energetic dog. Fun alternatives provide you and your pup a new way to burn off calories for while providing exciting new stimulation. Instead of sticking to the same designated walking path, why not give these activities a try?

Kayaking

You don’t have to stick to dry land to get some exercise. Kayaking is a great activity that works out the core and arms. A single kayaking trip can burn hundreds of calories depending on the water current. For dogs, a kayaking trip is an exciting excursion that exposes them to something they’re not used to. Usually dogs will sit on top of the kayak while owners do all the work. However, dogs can also hop in and go for a rigorous swim if they’re comfortable and the water isn’t too rough.

The best type of kayak to use is a hollow model that’s designed to sit on top. Sit-in kayaks won’t provide enough room. Dogs can either sit toward the front of the kayak on a soft pad or near your feet. Either way, they should sit where they will be always in sight. It’s important to start off slow and stay in the safe shallows until the dog gets used to the ride. They should be taught to get into the kayak on their own and given a treat when they do it correctly for positive reinforcement.  Before long, the pup will love being out on the water.

Rollerblading and Biking

If your dog is always full of energy on your daily walks, you may want to switch to biking or rollerblading. Typically, energetic dogs are fully capable and ready to go for a run. Whether you’re cycling or rollerblading, you will personally experience an intense leg and core workout and your dog will burn calories while running alongside with you. . These activities also increase your heart rate to and burn off fat. With a dog by your side, you can push yourself harder than you might if you were alone.

Keeping your dog safe while working out together should always be a top priority. Dogs should always stay on their leash. This ensures they keep up and stay out of trouble. Biking or rollerblading with a dog can actually teach the dog to stay by your side. If you’re wary about the dog taking off after a critter and throwing you off the bike, you can invest in a springer lead. This device attaches to the bike frame and provides a bit of slack. The design absorbs shock so that it doesn’t throw you off your cycling game. When it comes to rollerblading, you’ll want to keep an eye on your pooch and be ready to slow down. It’s good to have a few rollerblading skills and a well-trained dog prior to heading out to ensure that you don’t end up falling and get injured.

Cross-Country Skiing

Like rollerblading, cross-country skiing is a great way to explore and exercise with speed. Snow is a great stimulus for dogs. Some breeds are designed to withstand the rigors of snow, while others will enjoy the cool weather, they may need some extra protection. Snow coats and booties will keep them warm and prevent frostbite.

Cross-country skiing is an excellent full-body workout. Everything from your core to your legs will experience the benefit. Furthermore, the activity is good for the joints. It’s considered a low-impact activity, making it ideal for people of all ages. When a dog is thrown into the mix, the activity becomes a game of exploration and fun. Dogs will enjoy the speed and fresh air while also receiving a great workout. It’s important to prepare the dog with ample protection and monitor its condition throughout the run to ensure that they aren’t experiencing hypothermia.

Scent Tracking in the Woods

Dogs have an exceptional sense of smell. While some breeds are better at tracking scents than others, all dogs have an innate sense of smell that goes beyond the abilities of humans. Scent tracking in a natural location like the woods will exercise your dog’s body and mind. Many competitive activities are available for participation. Scent trails are created beforehand, leading to a hidden object. Dogs must pick up the aged trail and find the hidden object. Alternatively, treats and familiar items can be buried or hidden to create a fun challenge.

In a wooded area, dogs will have to lead their owners through obstacles, hills, and rough terrain. In terms of exercise, the activity is very similar to that of a nature hike. The activity can burn hundreds of calories depending on the terrain. It’s important to keep the dog leashed. Without a bit of restraint, dogs can take off to follow the scent trail, leaving owners behind in the dust. Keeping them leashed will ensure that they pace themselves while still guiding you to the end. It’s also good to bring water for hydration and a treat to reward the pup for finding the final prize.

With a lovable pooch in tow, your workouts will be fun and rewarding. The unique activities are also a joy for your dog. Instead of following the same beaten walking trail, your dog will be exposed to new and exciting things. They can stay active and receive all the exercise they need. Activities like kayaking and biking with a dog will also keep you motivated and accountable. By regularly participating in these unique ways to work out with your dog, you’ll both quickly see the benefits of leading an active and healthy lifestyle.

 

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.

 

Revisit Your Goals

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.

 

Practice Visualization

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.

 

Go Public With Your Intentions

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.

 

Think About the Non-Physical Benefits

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.

 

Change It Up

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.

 

Establish a Reward System

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.

 

Get Inspired

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.

 

Make It Social

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.

 

Set a Schedule

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.

4 Ways Cold Water Benefits Your Body

Cold Water Perks: 4 Ways It Benefits Your Body

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

 

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

 

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

1. It Helps You Rehydrate

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

2.  It Prompts Weight Loss

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

3. It Stimulates Your System

Cold water stimulates your system in two different ways:

 

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

 

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

4. It Helps Muscles Recover

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

 

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

 

I get it. You’re short on time and your to-do list is longer than Santa’s. You have gifts to buy, people to see and parties to attend. As you dash about town spreading your good tidings and good will while sipping cider and adding sparkle to everyone’s day, just remember an overdose of holiday cheer can lead to extra pounds if you fill your belly like a bowl full of jelly.

‘Tis the season of giving. So give thanks. Give presents. And please give your body a break from the stress of the go-go-go by being creative when it comes to sneaking in a quick holiday workout and watching your diet.

 

  1. Avoid overindulging in libations. When it’s time for that cup of holiday cheer or two, go easy. You may not remember how much you consumed, but your derriere will get bigger anyway. In an average 4 oz glass, there are 96 calories in champagne, 83 calories in most red or white wines and beer can range from 95 calories for light beers to upwards of 300 calories for some of your bocks. Mixed drinks can have almost twice the number of calories as these. Moderation is the key. Have a glass of calorie free water in between cocktails to keep things in perspective.

 

  1. Walk more. Make that mad dash to the mall count! Park as far away from the entrance as you can each time you go shopping. That extra hike will help you burn more calories throughout the day. Moderate paced walking can burn up to 300 calories an hour.

 

  1. Pucker up. Hang out under the mistletoe or just take your own stash around with you where ever you go. It’s been said you can burn about 6.4 calories with each minute of kissing. Of course, if the kissing leads to a little holiday “hanky panky” then you can expect to burn about 144 calories per half hour (sounds like HIIT training has a little competition).

 

  1. Enlist a Friend – Come on, even Santa needs helpers. Besides, it’s more fun to train with someone else than doing it alone. If you commit to meet someone for a workout you’re more likely to show up for it. Why not get together for a cycling class? You can burn up to 800 calories in an hour and have fun while doing it.

 

  1. Take it to the ice. Change it up a little. Instead of eggnog and caroling why not try something new like an ice skating party? Even here in San Diego (thanks to modern technology) you can strap on your skates and give it a whirl and burn about 400-500 calories per hour, even as a novice. Head over to the infamous Hotel Del Coronado right here in our own backyard. Release your inner Michelle Kwan and free skate your way into a calorie burning holiday frenzy.

 

This year why not make a commitment to really enjoy your holidays and all the activities they bring? Keep your workouts in check so you can keep your stress levels under control. Yes, there are things to do, people to see and places to go; but if you keep it all in perspective, manage your stress load with planned workouts and occasionally refer to tip number three, it should be a very happy “Kwan-Hanu-mas” for all.

Want to avoid putting on your fat pants after you awake from your tryptophan stupor this Thanksgiving?  Then move on from the old-school style “gorge fest” (like licking the butter off your roll before you sop up the leftover gravy with it) and focus on a kinder, gentler holiday dinner that won’t play arterial pinball with the leftover lipids floating around in your blood.

The average American consumes over 4,500 calories and 229 grams of fat on Thanksgiving (says the Calorie Control Council, and yes, there is one!). Most people can also expect to gain five to ten pounds between Turkey Day and New Year’s.  Even though that keeps the fitness industry in business, it is sure to make the rest of you feel like cranky fat butts, and we don’t want that!

So listen up and make a pre-plan for your holiday feasts and parties to keep your eating under control.  Rounds of appetizing hors d’oeuvres and free flowing libations can wreak havoc on your gym efforts. The key is moderation. Variety is the spice of life and moderation allows you to have a little of it all. Simply sample small portions of your favorite selections, not necessarily one piece of every dessert, but petite portions of the spread.  You’ll have a better chance of avoiding a post meal coma and feel satisfied at the same time.

Of course, if you’re the cook then you have more control of the fat and calorie content and can opt for healthier design. Experiment with ingredients that create the same great taste, with all of the pleasure and none of the guilt.  Substitute whole wheat flour for all purpose flour, evaporated milk becomes evaporated skim milk and get the lower fat versions of butter and cream cheese.  You can also use two egg whites in place of a whole egg (unless the recipe specifically requires the yolk, like custards and puddings), use low-sodium, fat-free chicken broth in your mashed potatoes and stock up on fresh seasonal veggies such as green beans, sweet potatoes and winter squash.

However, if you are a muscle bound, health-conscious eater and you happen to be someone’s guest who isn’t, remember to mind your manners.  Avoid preaching to everyone about what they should or shouldn’t be eating.  That will get you about as far as a nickel’s worth of gas.  They might not care and you may not be invited back.  Try to lead by example if you can with your own portion control and food choices.  And don’t lift your shirt at the table to show off your six-pack to prove a point. That’s simply distasteful.

So let’s say you just ignore my advice and pig out like it is your last meal. Guess what you’re in for a dose of holiday reality because serious consumption leads to serious cardio repentance.

A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off only a 3,000-calorie Thanksgiving Day meal, according to Dr. Cedric Bryant, ACE chief exercise physiologist. If this “Thanksgiving Repentance Marathon” sounds appealing, then dive right in for another piece of that pecan pie and then get out your running shoes.

So dump piggin’ out and encourage your friends and family to do the same. Just be reasonable about your choices and give thanks. Seriously, give thanks. There is a lot in your life to be thankful for: your friends, some family members, pets, great travels, second chances, being in front of the line, killer parking spots, a passing grade, a promotion or an unexpected bonus (does that really exist?). But most of all give thanks for your health; you wouldn’t be here without it, so don’t take it for granted.

 

 

 

By Dr. Rafael Ramon; Acru Health: Precision Chiropractic

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

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

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

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

Don’t Surf:

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

The Caffeine Curfew:

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

Early to bed, Early to rise:

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

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

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

-Dr. Rafael Ramon

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

 

1. Washed Out – Feel It All Around

 

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

 

 

3. ODESZA – Bloom

 

 

4. ViLLAGE – The Touch (Original)

 

 

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

 

 

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

 

 

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

 

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

 

 

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

 

 

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

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

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

Melons

melons

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

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

 

Turmeric

Tumeric

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

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

 

Polenta

Polenta

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

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

Citrus Fruits

Citurs

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

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

Edamame

Edamame

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

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

 

Alfalfa Sprouts

Sprouts

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

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

 

Yogurt

yogurt

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

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

 

Asparagus

Beans

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

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

Sweet Potato

potato

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

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

Spinach

spinach

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

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

 

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

WATCH THE FULL VIDEO

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

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

 

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

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

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

 

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

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

 

 

How to Make Spring Cleaning Count as Exercise

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

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

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

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

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Sunday

You and your house look great. Take the day off and just enjoy what you’ve accomplished.

Tips to Add an Extra Calorie Burning Boost

If you want to add an extra boost to your calorie burn, try one or more of these tips:

While we are comparing two hours of cleaning with one hour of exercise, it’s important to remember that you’re not only getting a workout but you’re accomplishing tasks you would be doing anyway. By combining activities, you get the best of both and still have time for all the other mom jobs that make up your busy daily routine.

Megan Wild is an avid outdoor exerciser who enjoys hiking and biking outdoors. When she’s not sprucing up her home, you can find her updating her blog, Your Wild Home.

 

We are well into a new year. Your resolution to start eating healthier may already be a distant memory, but maybe it’s time to revive that decision with a kitchen makeover that provides the tools and inspiration to make it a reality. Below are a few suggestions for making your kitchen a healthy eater’s haven.

Color Me Healthy

Believe it or not, the color of your kitchen has an effect on your eating habits. The best color to help calm those junk food cravings is blue. If you can’t paint your kitchen, try adding blue accessories and decorations. If you don’t like blue, the next best thing is an earthy green. Think about small changes you can make like cabinet hardware or using dish towels in these colors.

Avoid bright colors such as red, yellow and orange — these are signature colors of fast food restaurants that want you to crave their particularly unhealthy fare. Emulating those establishments is probably not the best path to a healthier lifestyle.

Go for the Greens

Using fresh herbs can make you feel like a culinary connoisseur, and it enhances the quality of your food. An indoor herb garden can supply you with your favorite herbs all year round. If you’re the crafty, green thumb type you can build your own, or you can opt for one of many different self-sustaining herb planting systems available on the market.

Learn the Art of Food

Create a living still life centerpiece with fruits and vegetables using a decorative cake stand, a punch bowl or some other creative vessel. Add some fresh flowers to enhance its visual appeal, then place it in the center of your table or island so it’s in plain sight. Keep it well stocked so you can easily grab a healthy treat, but don’t create a masterpiece that’s too beautiful to eat. The purpose is to make fresh foods desirable and easily accessible.

Remember That Accessibility Is Key

Unclutter your countertops and replace that stack of mail and display of junk food with healthy appliances. For instance, if you plan to start your day with a tasty smoothie, having to dig your way through cluttered cabinets to find the blender is probably going to be counterproductive. Instead, keep the tools you need — like your blender, slow cooker and food processor — available and in front of you.

Shrink the Saucers

Portion sizes are important in developing healthy eating habits. Use smaller plates and trick your mind into thinking you’re eating your fill. Most adults will eat 92% of what’s on their plate. If you use a smaller plate, you can eat less and still maintain your membership in the age-old clean plate club. This tactic probably won’t work if you fill your plate with potato chips and pretzels.

Know There Is a Tool for Every Task

Making healthy eating a lifetime habit is much easier if you actually enjoy it. Learning to cook nutritious meals is a lot more fun if you have the proper tools. Throw out all of your mismatched measuring cups and spoons, melted spatulas and scratched and dented pans. Replace them with brand new utensil collections.

A good cutting board and set of sharp knives will make cooking an enjoyable cooking experience. Invest in some quality green non-stick cookware and one of those cute utensil caddies. Select kitchen tools that reflect your style, such bright fun colors or sassy stainless steel.

Go the Distance

Once your kitchen design reflects your commitment to making a healthy lifestyle change, it’s time to take it to the next level. Enroll in a cooking class or subscribe to a recipe kit delivery service like HelloFresh, Plated or GreenChef. These will introduce you to interesting new food concepts and give you a foundation on which to build more advanced cooking skills.

If you’ve already blown your New Year’s resolution, it’s not too late to implement and maintain a lifelong commitment to healthier eating. Before you know it, healthy eating will be a way of life — instead of a fleeting annual resolution.

—–

Megan Wild is passionate about living a healthy lifestyle that is aided by home design. She writes about her ideas on how the two correlate on her blog, Your Wild Home.

 

As the month of February focuses on the ones we love, we decided to showcase some of the “Things We Love” within the walls of Fit Athletic Club during this Valentine Season!

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Give a women the right shoes and she can conquer anything. There’s a whole lotta love in this pair of spin shoes. 15 years of love to be exact. And they could only belong to the one and only, Connie Cook – a spin class we LOVE!

shoes

Cardio can be a pain in the butt, but what’s not to love about this view?! Enjoy getting your sweat on with a VIP view of Petco Park from the balcony at Fit Downtown.

spin

Let’s be honest, happiness is a gym all to yourself. But true happiness is a gym that actually has the space to comfortably workout. If you haven’t already, check out the 5000 square feet Turf Zone at Fit Athletic Solana Beach!

turf

 

What’s better than sweating it out and not having to work for it? Take advantage of the Dry Sauna at any of our three Fit Athletic locations!

suana

 

Because who doesn’t like to hangout poolside on a rooftop deck? Oh, and not to mention with a stellar view of Petco Park.

pool

 

 

Tennis, the fun kind of cardio. Discover your inner Serena Williams at Fit Carmel Mountain’s tennis courts!

tennis

 

Each year at this time there’s a huge commercial attention placed on the status of your heart – is it broken, lonely, filled, overflowing, fragile or hardened? Just how much chocolate does it take to mend a wounded heart? How many flowers prove one heart loves another? How many sappy love songs confirm no one has the answers to the mystery of this thing we call love, which seemingly comes from our heart?

If this love struck holiday gets you thinking about the status of your heart, then the most important question to ask yourself this month is: “How STRONG is my heart?”  I don’t mean strong as in resilient. We’ve all been through a few daisies (“he/she loves me -loves me not”) and we ultimately get over it.  

What I mean is how efficiently is your heart performing? With each heartbeat your heart pumps blood around your body. Blood provides your body with the oxygen and nutrients it needs to function and it also carries away waste.  The average heartbeat is 72 times per minute. In the course of one day it beats over 100,000 times. In one year the heart beats almost 38 million times, and by the time you are 70 years old it beats an average of 2.5 billion times. That may be hard to comprehend considering your heart weighs less than a pound, but it’s a busy little muscle with more work to do than a hungry mosquito at a nude beach.

If your heart is unable to pump the amount of blood required to meet all of your body’s needs, then blood is diverted away from less-crucial areas, including your arms and legs, in order to supply the heart and brain.  When this happens you will often begin to feel weak and tired. Then, simple, ordinary activities such as walking, climbing stairs or carrying groceries will begin to feel exhausting.

The good news here is that unless you have some pre-diagnosed heart condition, you have control over how healthy your heart can be. Yes, you have the power to create a healthy heart through what you choose to eat, how you choose to use your body and the life you choose to live.

You are what you eat and that is not a cliché. (Think about that the next time you reach for a Ding Dong!) We live in a world of convenience with quick bites and fast foods practically knocking on our doors. Unfortunately, the “good for you” food isn’t always around. But if you will simply make a daily effort to put fresh, clean food in your body on a regular basis there is a higher chance t your arteries won’t get clogged up with junk and your heart will be able function efficiently.

Unless you‘ve been living under a rock for the last, let’s say ten years or so, you should have some idea of the do’s and don’ts of eating healthy. It’s practically impossible to screw it up if you just use some common sense. Did it grow in the ground or on a tree and are you eating it in as close to its natural state as it can be, like an apple? Good. Is it wrapped in plastic, like a caramel apple? Not so good. Did you get a 2 for 1 deal at the drive through, like fried apple pies? Run Toto Run!

Now back to your heart. Your heart is a muscle and to make it stronger it needs to be trained just like all the other muscles in your body. You do that by getting your heart pumping by moving with vigor and energy. I know some of you think treadmills, stair climbers and cross trainers are the devil’s spawn, but sweat and dedication on these machines can help create healthy hearts.

There are endless ways to raise your heart rate and strengthen your heart and they don’t have to be regimented to a piece of equipment.  James Brown suggested many years ago: “Get up off that thang and dance til you feel better!” I agree. Dance! It frees the soul and is a great way to express yourself at the same time. Walk the dog, skate, swim, play tennis, take a bike ride or just pucker up with your Valentine; because even a good roll in the hay has its cardio advantages!

Living as stress free as possible is one of the best ways you can protect your heart. All too often we get way too caught up in the daily little nuisances that trip us up and raise our blood pressure: bad drivers, bad breath, irritating co-workers, annoying sounds, lost  homework, lost causes, lost keys, long lines, short patience, and the list goes on. These things add up and can cause stress to your heart’s performance without you even being aware of it. Try your best laugh things off when you can, like you do when you’re watching your favorite sitcom and these things happen to someone else.

Nuisances, however you define them, will be with us for a long time. Get over them and don’t let them get the best of you, it’s not worth the stress and potential damage you can do to your heart.  Instead, lighten up and live longer. If you’re going to harbor things in your heart, make sure the things you hold close are positive and worth holding on to. Leave the stress behind so your heart can thrive. Your heart has plenty of room for good company.

 

Connie Cook
Area Group Fitness Director
Fit Athletic Club

Fit Member, Travis Bain, tells us his inspiring true story of overcoming a tragic accident and becoming a competitive body builder. This is a journey you can’t miss.

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Workout #: 2
Group Ex Class: 12:00pm BOSU Fit Challenge with Tori Brillantes
Location: FIT Carmel Mountain Ranch

WATCH HERE

It’s a New Year and with that comes with the expectations of new goals. Maybe floss my teeth more, dabble to learn the guitar or speak a new language. This year, the goal on top of my list is to finally discover my inner Jillian Michaels and hopefully end up with washboard abs.

Some mornings are hard when you’re reaching for the gold and this morning was no exception. My goal was to make the drive to Fit Carmel Mountain and take Tori Brilliantes’ “BOSU Fit Challenge” noon class. Little did I know what kind of workout I was about to walk into.

Tori is a straight badass. It doesn’t matter if you’re a marathon runner, body builder or weekend warrior this class is a legit Fit Challenge. Holy smokes! I am 26, in relatively decent shape (but like I said…still in search of my abs), and I was the youngest person in Tori’s class.

To my amazement everyone was perfectly in sync with Tori, but it was clearly evident to me and everyone else that I was the most uncoordinated person in this class. It was comical, really.

Tori’s vitality for fitness is contagious and never in a million years would I think this woman is 56 years old. She’s ripped and has the body that I could only dream of (ladies, there’s still hope!). She worked out with us the entire class, if not just as hard then harder and coached us through the full workout. The class was high tempo, core centric with a definite focus on breathing. I was sweating from head to toe. Even my biceps were drenched! Yea, it was that kind of class. The class was awesome and you must try it if you’re looking for a super charged workout incorporating balance and strength training with killer cardio.

I spoke with Tori after the class, thanking her for a solid butt kicking. Come to find out the lady is a Full Contact Stick World Champion who won the title at the age of 40. I asked her what got her into such a sport, especially later in life. She said that every year she challenges herself to do something fearful.

This struck me. Not that my goals are not substantial enough, but it ignited the reminder that fear isn’t always a bad thing, that fear brings discovery and growth.

I didn’t write this blog to create fear about the BOSU Fit Challenge class, or maybe I did. We should embrace our fears in a positive manner and confront them head on. Tori’s mantra as an instructor is to extract the best out of her clients, no matter what fitness level they are. So consider this your reminder to allow fear to bring out the best in you.

 

Workout #: 1
Group Ex Class: 11:30am Vinyasa with Stephanie Powell
Location: FIT Solana Beach

I woke up this morning with a migraine and everything about today screamed, “Just lie here with your eyes closed… Forever.” But as the infamous Instagram meme says – ‘Drink some coffee (or in my case, pounded it + 2 Excedrin), put on some gangsta rap and deal with it.’

How happy I am to have dealt with my migraine by the balls. I decided to take Stephanie’s Vinyasa 1130am class at Fit Solana Beach. My oh my, how much she made me feel more than better.

I forgot my yoga mat and Stephanie said “no problem,” she had a moment before the class started and had a loaner in her car. She came back with the yoga mat, but to my surprise she was wearing 3 inch heels and yoga pants (not to mention that this is during the recent San Diego monsoon).

This woman, Stephanie — at the age of 52, is straight killing it. Her energy, poise and charismatic vibe immediately made everyone feel right at home. In the dimmed light, she welcomed each one of us. Her introduction – “that this class is our own personal journey, at whatever moment we might need to take a different path, the path is ours to take.”

After the class I had a chance to speak with Stephanie and was seriously blown away by her insight on her practice. Her passion to help people find the sacred space within Yoga and her drive to encourage people to hold the poses was so inspiring.

This class was the perfect balance for any beginner or intermediate Yogi. A beautiful flow of sun salutations to more challenging balance postures. Everything about her class came off as a positive feeling. The part that struck me the most was when she said, “the challenge is in holding the poses.”

Side note; I’ve never really cared for yoga. Mainly because I hate holding the poses for so long.

But for the first time, Stephanie made it clear to me that it’s not that I don’t care for Yoga, it’s the challenge that I’ve been avoiding.

Challenge accepted.


A note from our blogger: Hi there!

I am the Social Media Coordinator at Fit Athletic. I’m a cat lover, wine enthusiast and drive a 1991 Volvo. I’m not a personal trainer or the girl looking for a fitness quick fix. I am your average girl who goes back and forth of wanting 6pack abs and the reality that I want that dark chocolate and sea salt candy bar more. This is my Fit Journey through GroupEx classes, workout playlists and fitspo. Cheers to sweaty selfies and finding Lululemon on sale.


We know, we know…you’ve been on your feet all day and are too tired to get to the gym. We all do it – forget to eat, skip the gym or give up on routine all together. The truth is, not taking care of yourself during your day to day tasks will leave you behind. It’s time to trade in those excuses for some functional routines. From a Student to a Retiree, New Mom or Desk Job – we have the Fit Tips to keep you in shape and on the move.

Find your lifestyle below!


 

SERVICE INDUSTRY

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Fit Tips for Service Industry Professionals with Personal Trainer, Michelle Trapp.


NEW MOM

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Fit Tips for Mom with Personal Trainer, Amy Rauch.


SEDENTARY PROFESSION (DESK JOB) 

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Fit Tips for a Sedentary Profession with Personal Trainer, Murray Webb.


PHYSICALLY DEMANDING

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Fit Tips for a Physically Demanding job with Personal Trainer, Aaron Bazz.


RETIREE

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Fit Tips for a Retiree with Personal Trainer, Kim Brutzman.


HIGH STRESS PROFESSION

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Fit Tips for a High Stress Profession with Personal Trainer, Jacques Stroud.


STUDENT

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Fit Tips for a Student lifestyle with Personal Trainer, Abe Al-baba.

 

 

Fall activities, exercise, cleanses, holiday recipes and more! We’ve got you covered for a Fit fall.

The summer’s heat lingers on, but fall is in the air and it’s the season to eat, drink and be cozy. Yes, we all want to kick back and bundle up after a summer of fun in the sun, but it’s time to fall into action! Get back into a routine with some basic essentials.


Fall Activities
Energy flows where intention goes.

yoga

Yoga
Make it your intention to create a fall foundation. Whether it’s a dynamic, athletic experience or slowing down and rejuvenating, Yoga is the best way to get yourself re-centered and back in routine. Regardless if you are a beginner or advance yogi, it’s about making your body feel the best it can, even if it takes a few falls along the way.

Fall activities
It’s back to school for the little ones, and that means getting them back into a routine. Fall activities for kids are the best way to start off your school year. Give your active adventurer their “me time” before they have to practice their ABC’s and 1,2,3’s.


Fall Cleanses
A healthy outside starts from the inside.

cleanse

A fall cleanse is the best way to re-start. The word “cleanse” may sound intimidating, but the truth is, its mind over matter. Give yourself a fresh-start by letting go of the “cleanse concerns” and having fun with it! It can take as little as 24-hours to give your body the jump start it needs. A good rule of thumb is don’t choose the cleanse that seems the most popular, choose the one that fits your needs and your lifestyle. It’s time to clear your mind and palate. –  here are two Fit suggested essential cleanses.

Vitality Tap
If your palate prefers sweet, spice and everything nice, then a Vitality Tap 1-day “Juice Fest” cleanse is for you. This cleanse is filled with fresh, raw, organic cold-pressed fruits and vegetables. Each colorful juice (6 all together) leaves you with a variety of tastes; from a sweet start to a spicy, energetic middle and ending with a grounding medley. These fun juices won’t leave you feeling starved or tired like most cleanses. Instead, they will keep you feeling nourished while giving you boosts of energy throughout your day.  Allow yourself a day for this cleanse. A simple work out and a great night of sleep and you’ll wake up feeling completely refreshed and back on track. Busy schedule? Quickly order online and pick up a Vitality Tap juice cleanse by visiting one of their many locations, including their new Carmel Valley location opening at the end of this month!

Beaming
For the down to earth taste type, Beaming’s 1-day reset is your perfect Fit. This reset is not only raw & vegan but incorporates plant based, organic superfoods that detox and renew. The best part is you get to eat actual food while you juice! Beaming’s 1-day reset is great for both a beginner juicer and your weekly kick-starter type. Simple and easy, this reset gives you all the essentials to make it through your day feeling completely balanced. Beaming’s 1-day reset comes equipped with delicious juices, a salad and an anytime snack.  You will taste, feel and see the difference – get started today by visiting livebeaming.com!


Trick or Treat
You’re never to old to want candy.

trick

Fall, the season of pumpkin spice lattes, caramel covered treats and gravy soaked, well everything. After all that work you put in, now is not the time to lose sight of your wellness goals.

Make yourself a “trick or treat bag” filled with healthy choices to satisfy that sweet tooth while you’re on the go! Toss in an Energy Truffle Bar, Fudge Brownie Paleo Pops or a S’mores Quest Bar. Kill that craving with Glutino Yogurt Covered Pretzels, or pump your protein with a Pumpkin Spice or Snicker Doodle Complete Cookie. It’s easy as stopping by your Fit Café or local store and grabbing these tasty treats after your next work out.


Fall recipes and Thanksgiving dishes
May you be healthy and full this holiday season.

recipes

Don’t sit at the table this season and think “I wish I could eat that.” Instead prepare your fall dishes with a healthy mix. Follow these fall favorites that can be used for everyday meals and Thanksgiving recipes. Enjoy the best part of the holidays without feeling guilty by switching out some of your favorites for its healthier counterpart.

Extreme Wellness Physician, Dr. Clayton’s Cauliflower Mashed “Potatoes” would be a great addition to any meal. Meanwhile his Thanksgiving Turkey Dressing would a perfect topping to your thanksgiving dinner. Following up with a Pumpkin Spice Mousse, fitting for a special Autumn night in or thanksgiving dessert. (Click to download all recipes.) Dr. Clayton’s wellness program will soon be offered at Fit locations!

Fit Natural Food’s Executive Chef has some appetizing selections for you. A savory Grilled Chicken Butternut Squash/Pumpkin Puree and a Paleo Frittata with Sweet Potato Crust could fit right in your fall meal plan. (Click to download all recipes.) Need a meal to go? Pick one up at a Fit location or order online.


Life starts all over again…

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“Life starts all over again when it gets crisp in the fall” – F.S.F. Don’t let a season be your excuse for bad habits – eat, drink and be cozy this fall with a Fit piece of mind.

What time is it?

Featuring: Andre Houle, Rachel Mulvaney, Julie Quinn, Dominic Mineo, Leah Berzon & Dylan Jones

Want to try a Fit Yoga Class? Visit www.fitac.staging.wpengine.com for a FREE day pass and schedules!

Suns out, buns out! We know you have been working on having the best asset all year long, but summer is officially here and it’s time to kick it into high gear. For the baddest butt in town incorporate these four Fit trainer suggested exercises into your workout.

 
Bulgarian Split Squat

Burn, baby burn! Grab a Smith machine and lower the bar down to the lowest hook and wrap one or two cushions securely around it. Assume lunge position leaving one foot on the ground and the top of the other on the bar. While keeping the body square and upright drop into your lunge. Fit trainer Scott Hoare says, that although you may see something similar done by others using a bench, “this is non-optimal as it places their pelvis in an undesirable position at the bottom of the movement.” Once this exercise becomes comfortable with body weight, grab a pair of dumbbells. Scott suggests, “Combining set structures such as 4×10 reps with a moderate weight one day as well as 4×4-6 reps with a heavy weight on another day will achieve the best booty building results.”

 

Walking lunges

Keep it moving with walking bodyweight and weighted lunges. From a standing position, take one step out and step down so that the lead leg forms a 90-degree angle at the thigh and calf. Make sure to sink down in a vertical fashion and drive yourself up through the heel while keeping your chest out to prevent your torso from dropping forward. Fit Trainer Eric Sax says that “Stride length is key here, a longer stride will target the hips and glutes more than a shorter stride. For a challenge, place a barbell behind your head. Really switch things up with a swoop step. Swooping the leg across the body as you take a step to target the hips. Eric suggests four sets of 20-30 lengthy strides.

 

Elevated Glute Bridge

Elevated Glute Bridges or what we like to call, Booty Bridges are an awesome exercise for lifting and perfecting your bikini bottom. Fit Trainer Natalie DiTerlizzi adds, “Bridges are a great way to stretch out the hip flexors while simultaneously strengthening the glutes.” First, lie down on the ground and place one foot on an elevated surface while the other leg is up towards the ceiling. “Elevating one foot allows for a bigger range of motion and will work the glutes and hamstrings,” says Natalie. Once in position, raise the hips off the ground while squeezing the glutes.

 

Curtsy Lunge

Flex those glutes! Fit Trainer Cleveland Haggerty’s favorite glute exercise benefits not only include a high and tight bottom, but will also help to increase your range of motion. Begin in the standing position with the kettlebell in the left hand. Move into a reverse lunge bringing the left foot behind the right while angling the hip flexors and left foot to a 45-degree angle. “This will trigger the hip flexor and gluteus to begin to engage,” says Cleveland. Return to your original upright standing position and swap the kettlebell into the other hand and repeat on the right side. Cleveland suggests 3 sets of 12 reps to get a banging booty.

 

*Please ask your trainer if you have the mobility to perform this exercise safely.

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Break out those crop tops and tank tops – the season of music festivals is upon us! If the festivities snuck up quicker than you expected, have no fear, we’ve got Fit Athletic Master Trainer David Sutton here! Follow our bulletproof guide to get you whipped into shape for an epic weekend of music, heat and fun in the sun!


Fit Athletic Trainer David Sutton - Jackknife Abs

Abs – Don’t forget your favorite six-pack
To develop envious abs, try David’s favorite exercise – The Jackknife. “Begin by holding a weighted medicine ball and lying on your back with your arms behind you. Leave one knee bent while the other knee lies straight on the ground. Bring your straight leg and torso up simultaneously to meet in the middle. Make sure to bring your shoulder blades up off the floor, allowing for your abdominals to contract,” says David. Power through three sets of 15 reps on each leg to reach a “concert core.”


 

Fit Athletic Personal Trainer David Sutton - Pull Ups

Arms – Curls for girls and tris for guys
No need to practice your hand on hip sorority pose after this workout. “A neutral grip pull up using your body weight will get your biceps, shoulders and lats on point,” suggests David. Not ready for a full pull up? Try the assisted Pull-up machine. The goal is to reach the state of fatigue around the 8th-10th rep for four to five sets. Long recovery breaks between sets allows the ability to maintain the 8-10 rep range.


 

Fit Athletic Go Macro Bar

Diet – Don’t “Coachella Diet”
David’s most important nutrition advice – “Keep clear from fad diets, they are not sustainable and only work short term. Stay festival ready all season long by eating real food…personally I like to balance my macros. Apps like MyFitnessPal help to track proteins, fats and carbs keeping you on track. Journaling your food intake will help you stay within your macros and caloric limit.” Keep confident with your physique throughout the festivities; bring some non-perishable healthy snacks, like a GoMacro bar. Why not go crazy? Bring the whole box for you and your festival friends.


 

Fit Athletic Cardio

Cardio – Dancing in the dark
Prepare your body to look and feel good while dancing the night away! Let’s be honest – nobody looks forward to cardio. High intensity cardio intervals will help you shed those extra pounds fast. “I preach interval training, HIIT causes an undulating heart rate which produces the best hormonal response for maintaining muscle mass and shedding unwanted fat,” says David. Start with a five-minute warm up, and then aim for 30 seconds of high intensity cardio hitting an exhaustion level of eight or nine on a scale of 10. Take off some resistance or speed for a minute and a half for active rest allowing your heart rate to fall and breathing pattern to revert back to normalize. Completing 10 sets of these intervals should take you 25/30 minutes and having you looking fly in no time.

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Long yoga flows, live music, massages and healthy juices at sunset are our idea of a perfect date night here at Fit. Many thanks to Lululemon Fashion Valley staff & guests and our very own yogi superstar Andre Houle for a fashionable and fun yoga evening by the pool! Take a look at our favorite Lulu ensembles from the stylish soiree:
 
1. Happy Hour Chic
 
Happy Hour Chic
 
All eyes were on Mariah in her Lululemon “Party Onesie.” This chic piece will keep you comfy and looking fabulous! The sheer peek-a-boo back detail accommodates your favorite strappy sports bra and with just a swap of sandals for a pair of heels, you can take the party from day to night.
Party Onesie
Free To Be Bra
 
2. Long-line Look
 
Long Line Look
 
As Emily left the yoga room, we couldn’t help but fall in love with her Lululemon long line sports bra paired with basic black crops. The longer sports bra is perfect for hot group exercise classes when you can’t bear to wear another layer. The “If You’re Lucky Tank” is perfect for throwing on after class while still showing off your criss-cross straps. For a casual look, simply swap out the black crops for a pair of cutoff shorts.
Bonded Sports Bra
If You’re Lucky Tank
 
3. Dress To Impress
 
Dress To Impress
 
Be the effortless fashionista with this simple ensemble. Whether it’s lunch with friends or running errands, this is the perfect casual outfit. To replicate Alisha’s look we suggest pairing Lululemon’s “Breezy Skirt” and “Studio Racerback” tank. Throw on your own chambray button down and favorite sandals or go sporty-chic with the Atomic Flower Lululemon “Define Jacket” and a comfortable sneakers.
Breezy Skirt
Studio Racerback
 
4. Swiftly Styled
 
Swiftly Styled
 
Soft and stylish, Fit Athletic Personal Trainer David looks ready to sweat. These Lululemon Surge Shorts are made of soft moisture wicking fabric to keep you comfortable during a long workout. The Lululemon Get the Funk Outta Here long sleeve shirt is perfect to combat the post workout chill.
Surge Shorts
Get The Funk Outta Here
 
5. Go With The Flow
 
Go With The Flow
 
Don’t be afraid to play with color. Steph’s In The Flow Lululemon crops are a favorite amongst yogis and a staple piece in stores. Choose from a variety of colors and patterns to pair with this laser cut tank, you’ll be fully suited in a lightweight breathable downward dog get-up.
In The Flow Crops
Water Bound Singlet
 
6. Stand Out Strong
 
Go With The Flow
 
Theresa is dressed and ready to take on any workout thrown her way. Are you hesitant to try printed bottoms? I bet your face will be striped with surprise with Lululemon’s Speed Tight II pants. These tights are an essential piece for keeping your gym look fresh while staying on the reserved side of style. A pop of color on top will bring life to your workout – it’s important to have fun and feel comfortable in your athletic apparel!
Speed Tight II
105 Singlet
 
*Please note, these styles are flying off the shelves and will only be available for a limited time!
 
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Looking for a fresh new way to kick your workout into high gear? Grab a few friends or co-workers and sweat off some calories with small group training. Whether you’re training for a marathon or just prefer high intensity and cross training style workouts, here’s five reasons you and your crew should try out small group training right now.

Accountability
Imagine that guilty feeling of bailing on your workout with your personal trainer or gym buddy where you couldn’t show them the discipline required to get yourself to the gym. Now, imagine a group of people waiting for you, disappointed that you backed out; I guarantee you would make more of an effort to get your butt to the gym! Small group training allows you and your gang to hold each other accountable and stay on track.
 
Affordability
Sometimes one-on-one personal training expenses just don’t fit the budget. Teaming up with some buddies to work with a personal trainer will prevent you from breaking the bank. In small group training, you still get a well-designed program with the support, knowledge and expertise of a personal trainer – but usually at a discounted rate.
 

Sweaty smiles with Fit Personal Trainer Kyle Farley.

Sweaty smiles with Fit Personal Trainer Kyle Farley.


 
Convenience
Get a group of work pals together for a small group training session before the workday begins, during your lunch break or for a healthy happy hour. Whether you’re working towards a common fitness goal such as weight loss or just looking for some healthy team building exercises, small group training can satisfy everyone’s schedule and fitness needs.
 
Fun!
It’s hard not to laugh and burn extra calories when you spend time with good friends (or coworkers!) Teaming up during training is always a guaranteed good time, making the burn enjoyable and seem much less like a chore. Small group training can help to eliminate any fears you may have had of trying something new, or working out with a personal trainer. Knowing your buddies are by your side will help loosen you all up and push you to get out of your fitness comfort zones.
 
Results
A little friendly competition does the body good. Seeing others sweat it out and never give up will empower you to finish that dreaded last set. Just like a one-on-one training session, your small group trainer will take measurements and track your progress over time. Being able to see your results and feel the support of your fit posse will help keep your motivation soaring.
 
 
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Whether it’s your first time lacing up a pair of running shoes or just trying to get back into an old routine, this guide will help you get back on track.

running 5k infographic

 

 

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It’s every fitness-savvy singleton’s dream to be a part of that in-shape, head turning gym couple everyone envies. And what better place to meet like-minded, good-looking individuals than at the gym? But beware, there’s definitely wrong and right ways of going about finding your fitness “One”. When looking for love on the gym floor or before/after class, use these tips and you’re sure to land your dream swollmate.

DO Be Outgoing and Patient
Ladies and gents this goes for both of you; say “hello”, smile a few times and give the other person time to begin recognizing you as a familiar face. Fit trainer Becky Underwood says, “The gym is a huge meat market and personally when I’m training – I’M TRAINING! If you’re interested in someone, you should gather the courage to say hi, ask for the person’s name, then walk away and leave it at that. Next time you see that person don’t be afraid to say hi again (make sure to use their name for brownie points) and ask what their plans are for that weekend. Keep it simple. Don’t cling on during a workout, it’s awkward.” At the end of the day, nothing will make you stand out more than presenting your genuine awesome self. Be patient and let the relationship evolve over time.

DON’T Lurk
Ever feel like someone’s watching? It’s because most likely someone is, and if that somebody is you – you will get caught. The gym is a very vulnerable place to many, and constantly feeling like “all eyes are on you” doesn’t help their situation. Don’t stare at or “coincidentally” always be working out in the same area as your gym crush. It’s awkward, not to mention creepy. Keep in mind that less is more! It’s okay to give a flirtatious look now and then, but be sure to keep those eyes moving.

DO Be Smart and Read Body Language
Who has time for the gym? Those who make time for the gym. Most people are trying to get in a quick, efficient workout and carry on with their busy day. Be considerate and pay attention to see if the apple of your eye is in a rush and shouldn’t be be bothered – the ability to read body language is crucial. Here’s a big tip – if headphones are in and their iPod is securely strapped, you should probably keep your distance. Have you seen them chat with other members mid-workout? Go for it. It’s also a good idea to plan your approach in common areas such as the pool, café, or lounge.

DON’T Go Overboard
If you’re not trying to catch your breath between sets, you probably aren’t working out hard enough; which is a turn off in itself. However, there’s a happy medium somewhere between a “la-dee-dah” workout and an unnecessarily loud, grunting and weight-dropping session that only screams “look at me!”. Live by the words of Fit trainer Joe LoCascio, “Making every rep look easy is much more impressive than making every rep look difficult.” It’s true confidence is sexy; but showing off and turning heads for the wrong reasons is absolutely not! So tone it down a bit, and keep your workouts real.

DO Dress to Impress
You don’t have to wear makeup or style your hair before going to the gym, but it doesn’t hurt to look like you’ve put in some effort. If you’re looking for love, don’t even think about showing up for a workout in old sweats, basketball shorts or ratty old memorabilia tees. The way you dress is an outward representation of your personality. Men, make sure your athletic clothing choices match, fit well and show off your figure; this shows that you know how to put yourself together. Ladies, we are fortunate to have a multitude of options in fun, sexy and functional activewear. Remember that the way you present yourself will determine the type of person that you attract – so dress to impress!

DON’T Develop a Bad Reputation
No one wants to be “that guy” – the weight room sleazeball or “that girl” – the promiscuous princess. The gym is meant to be a social scene but if you’re not careful with the way you conduct yourself, the workout floor could end up feeling like high school all over again. Most members already have at least one cringeworthy story about how they were approached and hit on at the gym – don’t be another “story”! Make sure you don’t develop a desperate reputation – I guarantee your name will make headlines in the locker room!

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Everyone has experienced the dreaded awkwardness of getting back to the gym after a long hiatus, or the first couple of weeks ever stepping foot into a health club. It’s scary – but you’re not alone (especially around the New Year)! Whether you’re intimidated by rock hard bodies or just feel like a lost puppy roaming around the gym, here’s a bulletproof guide that will help you feel right at home in no time.
 
1. Bring a friend
 
Find strength in numbers. Bringing a friend to the gym can keep you from feeling like all eyes are on you. Instead of walking around with a lost face, friends can keep you smiling with engaging conversation and help you feel more comfortable in your new surroundings. Most gyms offer extra guest passes at signup or throughout the duration of your membership. So ask a friend to come along – you might even land yourself a permanent workout buddy.
 
2. Just ask
 
You’ve probably already taken an initial club tour, but all of the information might be hazy at this point (“how do I use that exercise contraption again?”). Don’t be shy – ask away! Chances are that your questions have been asked many times before (there’s no stupid question). Whether you’re curious about when group classes are being held, how to use strange looking equipment or you just need extra assistance in getting fitness results – trainers, membership counselors and front desk staff are always eager to help. Getting to know the employees at your health club will help you feel the comfort and support you need to get a good workout in.
 
3. Plan your workout
 
As the old saying goes “If you fail to plan, plan to fail”. When nerves kick in, you’re likely to draw blanks when it comes to navigation around the gym and just give up & leave. Contact your nearest trainer and ask them to show you a quick 15 or 30 minute routine – that’s what trainers are for! Keep your new plan in your smartphone fitness app or typed in your notes, and follow up with your trainer friend for a more personalized approach. Planning ahead will help keep you focused and less concerned with what’s going on around you.
 
4. Dress the part
 
Look like a pro, feel like a pro. Think about it – would you feel more confident giving a big presentation in jeans and an old tank top, or a fancy suit? Walking around the gym in your old college t-shirt wont boost your confidence or help you overcome your anxiety. So go ahead and splurge a bit – those shiny Nike shoes and fancy Lululemon top will give you the extra confidence you need to workout a little harder, and for a little longer.
 
5. Take a class
 
Join the club. Fitness classes automatically put you into a group mentality that’s hard to find on the workout floor. Not only that, it’s almost impossible not to meet a few new friendly gym-goers before and after class times. Starting a new membership by attending various group fitness classes is also a sneaky way of becoming more familiar with navigating new territory – on your way to and from your spin or yoga class, check out where all of the equipment and machinery is laid out so you don’t have to wander when you finally feed ready to crush it on the workout floor.
 
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Out with the old and in with the new workout trends for 2015! The New Year is such a special time for people of all fitness levels; some people begin their journey for the first time, while veteran fitness fanatics look forward to an even stronger year. The best part about fitness is that it’s dynamic and ever changing, and doesn’t allow us any time to get bored. Check out this list of fresh workouts, trendy fashions and new concepts that Fit Athletic trainers think will be huge hits this year.
 
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January is finally here, which means that the gym is going to be busy with people looking to burn off those holiday treats and get back into shape for the new year. Fitness resolutions are made by countless people every New Year’s Day, but without a strategic plan in place these resolutions tend to fizzle fast.
 
Follow these tips to set yourself up for success at the gym all throughout the year:
 
1. Schedule your workout time like it’s a meeting, and stick to it.
 
As previously mentioned, the gym WILL get busy at this time of the year – so be strategic about picking your workout time. If you’re a little intimidated by crowds, don’t plan your workout during peak hours, which tend to be after the workday at around 4:30pm-7:30pm. Consider moving your workout to the early morning or later in the evening. By defining a certain time slot as your official gym “me time,” you make working out a habit that you can look forward to each day.
 
2. Say it loud. Say it proud.
 
Verbalize your fitness goals to someone you know –  whether it’s a friend, a family member or everyone on your favorite social media networks. When you tell others about your future intentions it makes the process more real, and you will be held accountable.
 
3. Be realistic.
 
If you’re at the beginning of your fitness journey, don’t set yourself up for failure by aiming for a goal way beyond your current ability. For example, if you have never worked out before you might not want to resolve to “work out seven times a week for more than one hour each time.” Instead, a more appropriate goal might be to eat out only once weekly and hit the gym 3-4 times per week. Everyone is at different stages and has unique needs. By making mini-goals that lead up to bigger goals, you’re more likely to find yourself making greater strides.
 
4. Tune out all of the resolution naysayers.
 
Some people will have comments about others making fitness resolutions, and even you may think that weight loss resolutions never work – but that’s not always true! Two years ago, my weight training journey started as a New Year resolution. I’m sure many who saw my intention thought it would burn down after a while, but by taking it day-by-day, working hard and truly believing in myself, my fitness resolution became my new lifestyle.
 
As we approach the coming year, visualize what you want your life to be like and then work, work, work to see it through. Anything is possible when you’re committed to making your dreams a reality.
 
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As 2014 comes to a close it’s only fair to pay tribute to the best workout buddy out there – music.
 
There’s nothing quite like a good playlist to rev up your gym sesh. Your favorite beats can help keep you motivated and moving, and help you to sustain that no-excuse attitude. Check out a few of our favorite beats from the past year and power up your workouts like never before.
 
1. Uptown Funk, Mark Ronson ft. Bruno Mars
 
Mark Ronson and Bruno Mars will help you get funky fit with this new hit. Next time this retro beat drops, I guarantee you’ll notice some extra pep in your step and the endorphins of a killer workout.
 

 
2. 7/11, Beyoncé
 
Let’s be honest, I could have filled this whole list with this year’s epic Beyoncé album, but this song takes the cake. Let Beyoncé and her lyrics inspire you while you get your squatting and lunging on.
 

 
3. Blame, Calvin Harris ft. John Newman
 
You can “blame it on the night” but it’s up to you to blast this song after a weekend of “retoxing”. Perfect for a run or getting your supersets out of the way, this electro beat will inspire you to work just a little harder.
 

 
4. Hideaway, Kiesza
 
Ever notice that while doing cardio, your pace matches the beat of the song playing? Hideaway is perfect for jumping on the bike, spiking your heart rate and warming up.
 

 
5. The Devil In I, Slipknot
 
Need to crush your workout? Slipknot will fire you up for a heavy chest press. The heavy rock sounds will help you to release all the stress you’ve built up after a long day at work.
 

 
6. Jealous (I Ain’t With It), Chromeo
 
Everything about this song makes me want to dance. This fast-paced, poppy hit will keep you energized and smiling throughout those dreaded TRX core exercises.
 

 
7. A Sky Full of Stars, Coldplay
 
Hop on a stationary bike and climb some hills with this slower, yet exhilarating beat. Not a fan of the bike? Try some wind sprints on the treadmill. Turn your incline up, walk at a fast pace and when the build up hits – run for it.
 

 
8. Animals, Maroon 5
 
You may turn into an animal at the gym just from the sound of Adam Levine’s voice. Whether you’re getting your cardio out of the way or powering through those overhead presses, this song will help you switch on beast mode.
 

 
9. Every Other Freckle, alt-J
 
Looking to get in the right mindset for an intense hot yoga flow? “Every Other Freckle” will both calm and energize your body, keeping you focused through your chaturangas all the way to savasana. alt-J’s eclectic combination of vocals and tribal beats will leave you feeling tranquil, strong and accomplished after your practice.
 

 
10. Yellow Flicker Beat, Lorde
 
What would be a 2014 playlist without a little bit of Lorde? Her nontraditional beats and unique voice will help you cool down from your intense workout and relax while stretching.
 

 
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The hectic holiday season is in full swing, and what better way to decompress than with good ol’ yoga. Check out some of our favorite Fit-approved products to get your holiday Om on in style.
 
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Keeping up a healthy lifestyle isn’t easy – if it was, everyone would do it. While many individuals are able to start up a quick-fix diet or workout routine and see results, few are able to maintain consistency over the long haul. Luckily, with some planning and dedication, you CAN increase your chances of making fitness a longstanding piece of your lifestyle. Here are five tips to help you stick to your new personal fitness goals:
 
1. Figure Out Your WHY.
 
Before determining how, it’s always helpful to first understand WHY you have a particular goal or wish in mind. Follow these simple steps: first, ask yourself “Why do I want to do X?” (for example – participate in a triathlon, lose 10 lbs., enter a fitness competition, etc.) Write down the first answer that comes to your mind. Step two – ask yourself “Why?” to that first answer. Repeat this sequence about five or six times until you get to the root reason for your particular goal. This process is helpful because our root reason for doing something is often much more profound than the surface outcome of your goal. Knowing the true reason for a goal will help you stick to it when the times get tough.
 
2. Create SMART Goals.
 
You have likely heard this piece of advice many times before, but the reason it’s so popular is because it works! A SMART goal is Specific, Measurable, Attainable, Realistic and Timely. This isn’t to say you shouldn’t “dream big” and push yourself outside your comfort zone, but it’s important to remember that several smaller SMART goals will propel you forward towards the bigger goals in the future.
 
3. Renew Your Passion.
 
There are bound to be moments when you feel fatigued or lacking in motivation. Luckily with our connected world, you have access to a plethora of free resources that can help continually renew your passion, and change up/improve your training techniques. Sign up for a challenging Spartan or silly obstacle race, try out a new fitness class or simply give a new workout or nutrition plan a shot. On the other hand, renewing your passion may mean disconnecting completely, or taking a solid break once in a while. Sometimes the mind and body need to take a step back and get back to your why, in order to feel renewed again.
 
4. Change When It Makes Sense.
 
There will come a time when you look at your life and realize you’re simply no longer who you used to be. This probably means your values have also shifted. This may mean that goals that took center stage before are no longer that important, or you are experiencing a “been there, done that” type feeling. When either of these situations happen, work on developing new fitness goals that get your adrenaline pumping again.
 
5. Never Ever Give Up.
 
As you continue pushing through your fitness goals, old or new, the most vital piece of advice is to never give up. This one is easier said than done, but remember: EVERYONE experiences struggles when it comes to healthy living whether they like to admit it or not, even health coaches. The lucky few who are able to break past hurdles & plateaus always find a way to reach success time and time agan. You can always find a way to keep on going. As the famous Japanese proverb states, “fall down seven times, get up eight.”
 
Long term fitness success will never be a linear path to glory, but with continual focus and effort you CAN make it happen!
 
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As San Diegans we are lucky to enjoy beautiful weather all year round, but it’s easy to fall into lazy habits and take this beautiful place we call home for granted. Fortunately there’s no shortage of organized activities for San Diegans to take part in! Here is a list of 7 local events that will get you moving in the crisp Fall air. Get out there, get active, try something different alone or with friends, and most importantly – have fun and turn spring into a new mindset!

1. 80’s 5K
November 1st – Tecelote Shores, North Park

Flashback to the 80’s with some totally teased hair and some rad leg warmers for this time warp of a run! Make sure to go all out for a chance to win the individual and group costume contests and be fashionably fit. Enjoy an awesome rock band performance and 80’s themed medal at the finish line, and here’s my favorite part – your scrunchie-dressed canine friend is more than welcome to participate!

2. Susan G. Komen Breast Cancer 5k
November 2nd – Balboa Park

Whether you want to gather with friends for a leisurely walk or race them to the finish line for some friendly competition, your participation in the Susan G. Komen 5k helps raise awareness and money for breast cancer research. Members and staff of Fit Athletic Club have come together to create a team for this event, and anyone is welcome to participate – find out more information here!

3. Ride the Point Memorial Charity Bicycle Ride
November 8th – Liberty Station, Point Loma

Join 500 other bikers and help support UC San Diego Moore’s Cancer Center. Begin and end in Liberty Station and pass through beautiful scenes of the shore. Not an avid-biker? No problem, there are three route choices that cater to different fitness levels, from beginner to advanced.

4. CicloSDias Hillcrest and Bankers Hill
November 9th – Bankers Hill, University Avenue & 6th Avenue

Keep those pedals moving, or walk it off on 2.5 miles of road blocked off from traffic. The idea of “ciclovia” was adopted from Colombia with intentions of bonding the community. Take advantage of this opportunity to go for your run, or bike with your friends. Along the route you can expect exciting activities, shopping, and delicious food at local participating businesses.

5. Fit Foodie Run 5K
November 15 – San Diego Bay Front

Calling all fitness fanatics who love some GOOD food! This is the 5k for you. “Health” and “Cooking Light” magazines created this event to express that healthy lifestyles and culinary deliciousness can go hand in hand. At the end of the 5k, all runners will be rewarded with access to the “Finishers Village” where they enjoy cooking demonstrations from celebrity chefs, refuel stations, wine and beer tastings, and samples from local San Diego restaurants. Unlike most other races, this particular one isn’t a one day affair – check out the activity schedule and make sure you take advantage of Fit Foodie fun all weekend long.

6. Silver Strand Distance Classic, 5k, 10 Miler, and Half Marathon
November 16th – Coronado to Imperial Beach

What better landscape could you possibly choose for a run over the beautiful island of Coronado? This race is great for all runner levels – pick between a 5k, 10 Mile or Half Marathon and go at your own pace. Enjoy entertainment and the sound of crashing waves along the course, and treat yourself to a free beer garden at the finish line. Here’s a unique opportunity – racers are allowed to rollerskate and rollerblade!

7. Turkey Trot, 5, 10, or 15K
November 27th – Rohr Park, Bonita

Thanksgiving is often misinterpreted for “stuff yourself until you can’t move day.” Reduce that post T-day guilt by getting your run in early that morning. Earn those calories! You won’t have to think twice before going for that second, or maybe third helping of mashed potatoes. Don’t forget to to bring non perishable food donations for the Salvation Army, in order to help those less fortunate enjoy a happier holiday.

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Fit Athletic offers Fitness classes in San Diego downtown, Solana Beach Fit and Carmel Mountain Fit locations.

Almost everyone enjoys a good solo workout. Headphones in. Tune out. Get moving.

But switching it up and working out in a group setting has perks you wouldn’t believe. Endless benefits come with group fitness classes such as yoga, spinning or dance – benefits that are hard to accomplish on your own.

1. Achieve more by surrounding yourself with like-minded people.

Being drenched in sweat next to your classmates within the confining walls of a room may seem a little uncomfortable at first, but when the initial awkwardness wears off and spring into a new mindset, you will feel an awesome sense of community that just doesn’t exist on the gym floor. There’s no denying the contagious sense of respect and appreciation that permeates throughout the room. You’re all pushing yourselves to improve, and that underlying feeling of camaraderie is unlike any other. And if you’re lucky, you might even hit it off with the person on the spin bike next to you post-class.

2. Discover amazing new music.

Group classes are an excellent place to discover new motivational music. When those speakers are turned up and blasting powerful beats with inspiring lyrics, they make participants want to work harder and get that extra endorphin flow going. If you like what you’re hearing, don’t be afraid to ask your instructor for the song title and artist. From retro-ride spin to hip hop yoga, most group fitness instructors put countless hours and energy into crafting the perfect playlist and will be so happy to know that you have enjoyed it.

3. Let your instructor push you to the next level.

Have you ever noticed the sweaty and exhausted (but happy) hordes of people walking out of a group class? One of the biggest benefits of group fitness classes is going through exercises that aren’t a part of your regular routine under the watchful eye of a true expert. It’s easy to wander from machine to machine on the gym floor alone without a set plan or routine – but having a teacher telling you exactly what to do in a class can really help you kick it up a notch and optimize your time spent at your health club.

4. Get in “the zone.”

Muscle memory develops well in a group fitness setting. Instead of carefully planning and executing every step you take, you follow your instructor’s commands and move along with the rest of the classroom floor. Oftentimes being in the group workout zone allows the mind to put focus elsewhere. While your blood is pumping and oxygen is moving throughout the body, you unlock parts of the brain that you may not have access to during other parts of your day. Some of your most brilliant subconscious ideas are bound to materialize during yoga (even if you’re trying so hard NOT to think), dance or barre. In fact, this article was crafted in my head during a spin class!

5. Discover a new hobby or passion.

Talk to other members at your gym and you will hear countless stories about class attendants-turned-instructors, or incredible mind & body transformations thanks to a newfound passion for group classes. While I personally like to switch up my routine and use fitness classes as a supplement to weight training and cardio, anyone could exclusively walk into Zumba or Piyo classes and feel like they did something amazing for themselves. Some people find a particular instructor exceedingly inspirational and dedicate all their workout time to their class, or even decide that they want to change other people’s lives and become an instructor themselves.

6. You will never, ever regret it.

Above all, the feeling you get after completing a group class is never one of regret. Even if the class happens to be extra challenging throughout the duration of the session, the profound sense of accomplishment afterwards makes it all worth it.

For some people, fitness classes are simply a training activity, but for others the classroom is a real life playground; a place to learn, reflect and grow.
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Fit Athletic offers Fitness classes in gyms San Diego downtown, Solana Beach Gym and Carmel Mountain gym locations and best outdoor fitness events in San Diego this fall.

Thanks in part to the increase in fitness education via social media, the topic of weight lifting for women has become less taboo over the years (finally!). However, there are still many women out there who are hesitant to lift heavy weights out of fear of gaining mass and “getting too buff”.

Let’s set things straight – in order to get that extremely muscular look, a woman has to intentionally TRY to put on size through highly specific supplementation and meal plans (take it from an ex-cardio bunny turned bikini competitor). Many women are surprised to learn that instead of turning their bodies into “Hulk” status, adding weight lifting to their regular workout routine gets them to the coveted “lean & athletic look” much faster.

It’s been exciting seeing an increase in women pumping iron at the gym these days, and I invite you to give it a shot. Need more convincing? Here are four reasons why I believe all women should lift:

1. Lifting keeps workouts interesting.

Do you often find yourself shuffling away on the treadmill or elliptical for what seems like hours at a time, staring at the clock and waiting for it all to end? Lifting can help make the gym grind a lot less mundane. While you can always try to “switch up” your cardio, there are endless ways to change up your training when weight lifting is incorporated. Techniques such as super setting & circuit training not only prevent boredom, but also help you break through those frustrating fitness plateaus.

2. Lifting boosts confidence.

Walking into the gym and crushing every rep on your workout plan has a way of creating confidence that spills over into life outside the gym. The self-esteem bump continues once you begin noticing the positive changes happening to your physique. While the physical changes are amazing, it’s once you start hitting personal records and seeing the weight you’re pushing increase that the feeling of being strong and unstoppable really happen.

3. Lifting builds strong bones.

Muscle development is usually at the forefront of one’s mind when it comes to resistance training, so the bone building benefits of weight lifting are often forgotten, but are a big plus. According to the National Osteoporosis Foundation, one in two women will break a bone in their lifetime due to the silent disease that causes weakened bones. While there isn’t a cure, doing regular weight-bearing exercises is one of five recommended steps women can take to help prevent it.

4. Lifting gets you fit fast.

Most mainstream fitness magazines and media use words like “tone,” which influence women to believe that low weight/high rep is the best way to train for swimsuit season. In reality, many women get better results more quickly by picking up heavier weights at the gym. Again, heavy weights do not cause bulky gains, but rather help a women develop strong curves & lean muscle — the perfect combo to rock any tank top or dress with conviction!

Whether you’re stuck in a fitness rut or just wanting to feel good inside and out, there’s no better time than now to step away from the treadmill and start pumping iron. I’ll see you in the weight room, ladies!

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Fit Athletic offers best outdoor fitness events in San Diego this fall and training in Club Fit San Diego downtown, Club Fit Solana Beach and Club Fit Carmel Mountain locations.

Here you can find 6 reasons you need to try group exercise.

Lately short, intense workouts have become the name of the game in weight loss, and for just cause! They’re a great way to get the physical results you want out of the gym. But what if you’re stressed, depressed or anxious? You may have found that these kinds of workouts make your situation worse.

 

Fear not, gym junkies. There’s a simple solution to keeping your stress levels low while you get your sweat on and it’s this: get aerobic. No, I don’t mean the kind that requires shiny leotards or pearls and sweater sets.

 

Though it may not be your trainer’s choice for fat loss, aerobic workouts like jogging and trotting along on the elliptical have been proven to be incredibly effective for easing stress, anxiety and even depression (as effective or more than Xoloft in the long term!). Conversely, high intensity workouts have actually been shown to be detrimental to those who struggle with high stress. Yikes.

 

I’m not saying you should avoid your Tabata workouts altogether. I’m suggesting that you devote at least a couple of workouts per week to your Zen place instead of Beast Mode so that you can start getting your brain fit, and your body will follow suit.

 

So what kind of cardio workout should you be doing based on your stress level? Read on and find out!

 

Chronic or Extreme Stress

 

Calm it down whenever you get a chance! You need as much chill time as you can get. Ideal workouts for you include:

 

Hatha Yoga or Hot Yoga

The emphasis in this yoga class is placed on stretching and gentle movement, which allows your body to release stress in giant gobs of sweat. It won’t increase your stress beyond the workout. In fact, it could help you better cope with stressful situations as they come up in your life through the class’s emphasis on mindfulness.

Walks, Jogs, Swims, or Runs

Do what comes easily for you, but push yourself to a difficulty level of 6 or so (1 being lying down, and 10 being sprinting away from a bear). Keep up this pace for 30-60 minutes 2x/week, but be careful not to do too many days in a row without rest: that’s when the detrimental aspects of long, slow workouts come into play, raising fat-storing stress hormone cortisol and shifting your metabolism priorities to your brain and out of your body. Sounds like a good thing, but if you’re not a fan of muffin tops, I advise you schedule these workouts accordingly.

Barre or Pilates Mat Classes

Since these classes are focused on good form and posture, you can lose yourself in concentration, which allows you to be completely mindful and present while plié-ing or teasering. That mindfulness will follow you into your daily life the more you practice it in class, so start really focusing on those port de bras!

The key to a beneficial cardio regimen is one that gives your mind and body adequate rest to recover in between workouts, which will keep you from further raising nasty stress hormones in your body.

When you do lift, make sure that you’re being mindful of your breath and movements. Let it calm you down instead of rile you up. These weights can make you stronger emotionally as well as physically.

 

Moderate or Situational Stress

 

Go by how you feel that week, but your general guideline is to mix up your cardio workouts so that one day, you’ll be really pushing your limits, and the next, you’ll be taking it easy with intervals. Try these workouts:

 

Vinyasa Yoga

The harmony between breath and movement that’s encouraged in this class can serve as a moving meditation. The mindfulness that lasts long beyond the workout is the cherry on top.

 

Cardio Intervals

You can do these on any piece of cardio equipment or outside. I prefer to do mine with a jump rope because I can take it with me no matter where I go (seriously, I’m the jump-rope-in-the-purse lady).

 

Warm up at an easy pace for 5 minutes, then alternate 1 minute at a moderately difficult pace with 1 minute at a recovery or moderate pace, 10 times. Cool down for 5 minutes. Want to shake it up? Switch up your cardio equipment. My fav combo is jump rope, Jacob’s Ladder and step mill… and you don’t need to stay on any of them longer than a minute. Just walk it off in between. Score!

 

Circuit Training

You might be stressed because you’re short on time. With circuit training, you get your cardio and strength workout in with only half the time!

 

Aim for full-body strength or combination movements (planks or squats to an overhead dumbbell press), which raise your heart rate higher than traditional single-muscle movements (like crunches or overhead press on its own).

 

Do 3 moves as one circuit, then do 1-2 minutes of difficult cardio. Jump rope, ladder drills or even just running in place is great for this because you don’t have to worry about someone taking over your lifting area! Repeat 3 times, then do a different circuit 3 times, then stretch, foam roll and call it a day!

 

If your stress escalates, scale back your intense workouts in favor of stress-relieving ones (check out the Chronic or Extreme Stress workouts for more ideas). When your life starts to calm down, step it up with the next category…

Low Stress

 

Woohoo! The gym is your oyster, my friend. You’re pretty much limitless in what you can do, but you should still make sure to get at least one to two full rest days a week. I know it’s exciting when you can go all out, but remember that results are made in recovery. Without rest days, all your hard work might go to waste!

 

Since you have very few limits in the gym, try challenging yourself with one of the below workouts in addition to any of the cardio workouts listed in the above categories when you need to chill out your mind.

 

Tabata

Traditonally, Tabata is performed for 4 minutes. You can do anything for 4 minutes, right? Before you agree, let me go through exactly what you’re getting yourself into.

For 20 seconds, you do high intensity movement, then recover for 10 seconds, and repeat this cycle until the 4 minutes is up. Now, we’re not talking bodyweight squats or jogging in place here. We’re talking burpees, combat rope or Turkish get-ups: full-body movements that raise your heart rate something fierce. By the time these 4 minutes are up, you should be spent. 4 minutes will feel like a lifetime, but it’s well worth the effort.

 

Hot Vinyasa

Think you’re strong with the weights? Challenge your smaller muscle groups, focus, balance and cardio endurance with one of Fit’s Hot Vinyasa classes. With world class instructors leading you through flowing postures in a 85-95º room, you won’t leave disappointed… but you will leave drenched and Zenned out.

 

Sprints
Whenever I say “sprint,” people automatically think I mean that they have to run. Let me clear things up: sprinting can involve any kind of movement that gets your heart rate up to near maximum beats per minute. A proper sprint gets you to the point at which you feel your body might give or you might throw up… or both.

 

That said, these sprints are short at 30 seconds max each so that you can push yourself to that point. After each sprint, recover as long as is necessary (typically 1-2 minutes, but if you’re advanced, try recovering for only 10-30 seconds!). Start with 5 minutes of a dynamic warm up, then try 6 sprints with recovery, then cool down for 5 minutes. It’s short, but really, really effective for burning fat and raising metabolism!

 

Whatever you do, the key to working out without raising stress and its associated hormones is to do what you love. If you love a certain workout, but it doesn’t fit into the rule book of what you “should” be doing, eff it. The workout that you look forward to all day is the one that will work for you.

 

Keep moving, and stay strong in and outside of the gym.

 

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Fit Athletic offers Cardio training in San Diego downtown, Solana Beach fitness center and Carmel Mountain fitness center locations.

Check out fits top 10 workout songs of 2014 and the yoga products we cant live without.

“American Ninja Warrior” is back for a sixth season with all new episodes and new cities – featuring fresh new obstacles on the course and some of the biggest surprises in the show’s history. Fit Athletic Club member Rachel Mulvaney is an American Ninja Warrior competitor this season, and we asked her to share her experience in the interview below!
 

What attracted you to the show?

 

I became attracted to the show because I have always loved obstacle courses.  Even when I was a kid I would turn the swing set in my backyard into an obstacle course that I would traverse across without touching the “water” or “lava”, the ground.  I’ve run a few obstacle course races such as the Spartan Race, Alpha Warrior, Urban Warrior, and ROC race.  I was a competitor last season as well, but I unfortunately went out on the first obstacle.  This year I was selected again, and got my chance at redemption.

 

How did you audition to become a contestant on ANW?

 

To be selected as a contestant on the show you are required to make a submission video highlighting your athleticism and your personality.  They want to see what kinds of things you are interested in and what would make you a good competitor to take on the course.  Basically you need to show them why they should pick you.  If you don’t get chosen from your submission video you can travel to the qualifying city closest to you and try to get on the show as a walk-on.  These walk-ons camp out in line sometimes for 3-4 nights just hoping for the chance to compete. Competitors include men and women from all walks of life including teachers, firemen, doctors, current and former members of the military, avid parkour enthusiasts as well as Olympic medalists.

 

What was the course like?

 

The course is different than any other obstacle course race you might have run.  There are only obstacles, and they are tough! You have to make your way through the course with out touching the water.  If even your toe skims the top of the water you are disqualified. The top people who make it the furthest the fastest go on to the next round. And, the person who makes it all the way to the top of stage four in Vegas, Mt. Midoryama, wins the grand prize of $500,000!

 

How many people get to compete?

 

In the city qualifiers there are around 130 or so that get to run the course.  From there the top 30 that got the furthest the fastest get to compete a second night where the course is extended and the top 15 get to go on to the national finals in Vegas.  There are five cities that held qualifying rounds; Venice Beach, Dallas, St. Louis, Miami and Denver.

 

Did you win?

 

Now that the show has aired I can finally say that unfortunately, I missed top 30 by just one spot! I had an amazing time and I can’t wait for my opportunity to become a finalist next year. Next year I’m going all the way!

 

 

Check out Rachel’s ANW Season 6 Submission Video:

 

American Ninja Warrior premiered Monday, May 26th. The heart-racing obstacle course competition show will air exclusively on NBC Mondays at 9/8C with repeats airing on the Esquire network. Congratulations Rachel, we are so proud of you – you will get ’em next year!

 

Follow Rachel on Instagram – @rachelmulvaney22

 

 

NOTABLE COMPETITORS THIS SEASON INCLUDE:

 

Kate Hanson
2014 Winter Olympian in the Luge.
Susan Francia
2x Olympic Gold Medalist Rower
Johnny Quinn
Olympic bobsledder- the one who was trapped in restroom and busted his way out
Johnny Horton
Olympic gymnast – silver medalist
Nick Groff
“Ghost Adventures” host
Kevin Robinson
X-Games gold medalist
Terin Humphrey
Former Olympic gymnast medalist-now a cop in Kansas city- a returnee
Fabien Lefevre
Olympic Canoeist (Silver in 2008/Bronze 2004)
Shaun Murray
Pro Wake boarder, 4X world medalist
Rusty Malinoski
Pro Wake boarder, current World Champ
Preston Griffall
Olympic Luger, Sochi 2014
John Kylis
Baltimore Ravens cheerleader
Rich Thompson
Former Pro baseball player
Bull Bullard
Harlem Globetrotters

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Fit Athletic Club in downtown San Diego is the first gym in the country to get their hands on the most functional cross training tool we’ve seen yet.

 

What is OMNIA™?

OMNIA™ is a functional training system which optimizes strength, endurance, flexibility, coordination and speed. It is designed specifically for small group personal training (4-8 people), to provide the same individual attention as one-one-one training but also the community dynamic of training in a group setting.

 

How is it different?

Technogym made it a point to keep OMNIA™ slim and sleek, not just for the external appeal, but also for purpose. OMNIA™ was designed to be intuitive for each participant, and easy for the coach to monitor the form and technique of all users during a workout. Additionally, the modular design lends itself to some pretty awesome high-intensity interval circuits, so you can amplify your metabolism and conditioning level.

 

What’s next?

For an in-depth, workout-style tutorial on this revolutionary piece of equipment, contact me at the information below and I’ll get you set up with one of our coaches for a free hour.

Also, be on the lookout for our launch of Fit Studio (in the mat room), which will consist not only of the OMNIA but also new Woodway Curve treadmills, TRX Rip trainers, traditional strength equipment and the Polar GX system – gamifying your workout by putting your real-time heart rate on the big screens.

 

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Every year at this time there is a ridiculous amount of 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” that supposedly lives in our hearts?

 

♥ Get moving ♥

 

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 under all that equipment, sweat and dedication exists healthy hearts, striving to maintain or improve their ability to sustain our lives.

 

♥ Have fun ♥

 

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 in the gym. Do something that you enjoy and that’s fun. 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; turns out that even a good roll in the hay has its cardio advantages!

 

♥ De-stress ♥

 

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 daily and can cause stress to your heart’s performance without you even being aware of it. Try your best to just 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. Learn to get over them and get into yourself. Lighten up and live longer. If you’re going to harbor things in your heart, make sure those things are positive and worth holding on to. Your heart’s chamber has plenty of room for good company to take with you wherever you go. Leave the stress behind so your heart can thrive. ♥

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Fit Athletic offers Fit training San DiegoFit gyms Solana Beach and Gyms in Carmel Mountain locations.

See our top 3 tips for reducing cravings boosting mood and difference between raw vs cooked food

I’ve seen it all. Twenty plus years in the fitness industry and I’ve got a few stories to tell. From too much nakedness in the locker room and doing things with towels that are completely unnecessary, to talking on cell phones during class, leaving nasty sweat marks on equipment, hogging the cardio machines and locker room brawls over hair dryers and Q-tips. Seriously, I have seen ordinary people turn into extraordinary etiquette imbeciles once their foot hits the gym floor.

It’s time to tidy up your fitness faux pas a bit and make your mama proud again. Let’s get back to the basics of good old fashioned manners with a few friendly reminders.

Clean up after yourself

Whether you’re wiping your sweat off of the equipment to re-racking your weights after your set, being mindful of others who come after you is crucial when you are sharing workout space. Making messes is usually more fun than cleaning them up, so keep it tidy and clean as you go. You don’t want to sit in someone else’s sweat and they don’t want to sit in yours. Sliding across a bench shimmering in slippery sweat is sickening. That’s just gross. Keep your sweat to yourself.

I’m amazed at the number of people who leave their weights all over the floor after their workout, in spite of the posted signs reminding everyone this very simple rule of gym etiquette.  If you can pick it up you can put it up. Just as you were told to put away your toys once you were finished playing with them, fast forward that rule 20-30 years and re-rack your weights when you’re done with your workout. Besides, who doesn’t appreciate a nice rack?

Which feller is the smeller?

We all sweat; some of us more than others. Gyms are full of sweaters and when someone’s personal hygiene becomes a public issue, we all have a problem. Going au natural, sans deodorant, is not the best idea when your pores begin to reek the equivalent of rancid onion.

I’m not suggesting that you try to overcompensate by dousing yourself in cologne to cover your body odor, that’s another gym etiquette faux pas in itself.  Just be aware of your immediate scented surroundings and pack that trusty roll-on in your gym bag.  No one else wants to “catch your drift”.

Get Your Fixation Off the Temptation

So you really think the hottie on the elliptical trainer isn’t aware you’ve been staring and heaving directly her way for 43 minutes? Guess what, buff dude working out next to her (aka her boyfriend) would like to have a word with you.

Yes, you will surely see good looking, healthy and fit people all over the place, but remember, it is a gym and should not be treated like a meat market. There is a time and a place for everything and the vast majority of gym goers are there to get their sweat on, have fun and socialize with their friends, and not dodge piercing stares from weirdos.  A slight glance at a nice looking individual is usually ok, but don’t be a  creeper.

It’s Not All About You

You can make your own kind of music and sing your own special song, but if you want to do your own workout then stay away from group fitness classes.  I can tell you first hand there is nothing more annoying, distracting and disrespectful than having someone in class not paying attention to the instructor or the other participants around them. It’s as if they are oblivious to the fact that they are sharing space with 20 other people who show up with the understanding that everyone is there to work out together and be led by an instructor. If you want to be the leader, then learn to be an instructor. However, if you want to march to the beat of your own drum then do it Sheila E. style, “solo”.

Don’t Go Commando

I’ll be brief about this. Downward dogs in yoga classes, seated climbs in cycling class, crunches in front of mirrors; all these movements should compel you to wear your underwear when you participate in them. Shocker, I know. How do you get dressed to work out and forget your underwear? Are you running so late you can’t spare the extra 10 seconds it takes to put them on?

A gratuitous “peek a boo” can be completely distracting and at times just gross. Again, there’s a time and a place for everything. Peep shows belong in the red light districts, not in the gym. Panties and skivvies are not passé, so put yours on and don’t be “THAT guy or girl”.

Good manners and etiquette never go out of style and often help define us as individuals. So the next time you head to the gym, make sure to mind your P ’s and Q’s in between your reps and sets.

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Fit Athletic offers classes for women to lift weight in Club San Diego downtownFit Solana Beach and gyms Carmel Mountain locations.

As summer comes to an end, you may find yourself losing your drive to keep coming to the gym and maintaining your workouts. However, it’s important you keep your motivation moving all the way to the year’s finish line, and beyond.

Here are 3 suggested strategies to keep your momentum going so you can continue to decrease body fat and increase muscle mass, without the threat of “swimsuit season” being your main source of motivation.

1. Work out with friends

Put your skin in the game of fitness – don’t underestimate the power of accountability.  One of the best ways to keep your fitness routine in check is with partner or group workouts.  Affiliation style workouts keep all parties inspired, motivated, accountable – and even competitive. If you don’t show up, you might have to face disappointment or punishment (dinner’s on you). When you’re not the only person involved in your fitness development, it’s easier to get where you want to be.

2. Invest in YOU

Prize incentives (a vacation, a new outfit, etc.) are a great way to reward yourself for a job well done. When you know an amazing prize is awaiting you at the end of the finish line, it’s hard not to run a little faster, do another pushup, or lose a few more pounds.

Or, reward yourself at the start line. Go ahead and spend $200 for those colorful new running shoes you’ve been eyeing – sometimes investing in new apparel or equipment before you begin can give you that extra push you need.

3. Find the right training + nutrition combo

Finding the right metabolic training and nutritional program combo is vital to fat loss, weight maintenance and muscle toning/building. When you really see results, how can you not feel motivated?

Placing heavy loads on your body in high intensities at the correct times and in the correct volumes keeps the body “anabolic” (building muscle and burning fat). A spike in your hormones (testosterone and HGH) and other regenerating processes in the body propel your metabolism to work extra hard, burning additional calories even after workouts – this is known as the “afterburn effect”.

Do a little research and experimentation, so you can find the training and nutrition combo that always gives you that afterburn. As always, you can talk to any training professional at Fit to help you with the groundwork.
as
Just because summer is over doesn’t mean it’s time to bust out your stretchy pants and sit on the couch all day. Remember, being “fit” is not a destination, it’s a way of life. Don’t give up now!

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Fit Athletic offers classes and weight training for women and gym etiquette rules in Fit San Diego downtowngyms in Solana Beach and Club Carmel Mountain locations.

Whether you are just starting an exercise program or you’re a seasoned athlete, soreness from exercising will happen. While the benefits of stretching and massage are great (relaxation, increased blood flow, injury prevention)  – they can be expensive and hard to fit into your daily routine. Good news! You can get the benefits of a massage and stretching AND save time and money by using that long, spongy cylinder located at the stretching area in the gym – the foam roller.

Check out these 5 simple foam rolling moves you can add to your regular exercise routine, demonstrated by Fit Downtown San Diego Trainer Ryan Haines (thanks Ryan!)

 

1. Place the roller on the floor width-wise, sit on the floor, then lay your back on the roller across your shoulder blades. Place your feet flat as you roll up and down in 2-3 inch movements.  De-stress as you enjoy the tension escape your body with every breath!

 

foam-rolling-fit-gym-1

 

2. Turn your body at a slight angle as you explore moving the roller up and down the large muscles of your back. This will increase your blood flow and remove toxins from your body faster. Be mindful of moving slowly and avoiding direct pressure to the bones; keep the roller on the muscles.

 

foam-rolling-fit-gym-5

 

3. Turn over onto your belly and move your hands into push up position. Place the roller directly under your upper chest and neck.  Extend one arm forward and into “shake hands” position. Place pressure onto your upper arm and roll slightly to your side and enjoy rolling up your arm and down your side. Use the hand by your chest on the ground to vary the tension on the muscles. Think of a rolling pin and dough as you elongate the muscles. This could be the key to releasing the chronic tension in your neck!

 

foam-rolling-fit-gym-2

 

4. The legs are important to foam roll if you have a job where you have to sit for extended periods of time. First sit on the roller with your feet flat and then angle your body slightly to find the muscles of the butt. Again, be mindful in avoiding direct pressure to the bones. As you move forward and back on the roller in 1-2 inch movements, go slowly as you increase your range of motion. Then move to the side of the leg, bringing the leg over flat on the floor for balance.  Move your body down the roller from the hip to the side of the knee in 3-4 inch movements. This is especially helpful as recovery work for people who run on regular basis.

 

foam-rolling-fit-gym-3

 

5. Finishing with the calves can help lengthen the muscles and prevent injuries to both the knee and the ankle.  It also just feels great if you’ve been on your feet all day! Sitting upright with your legs strait, place the roller under your calves and then cross your ankles. The weight of the upper leg should be enough pressure to roll out the tension all the way from behind the knee to the heel.

foam-rolling-fit-gym-4

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Fit Athletic also offers classes to beat the post summer workout slump in gyms Solana Beach and gyms Carmel Mountain locations, and teach you about the gym etiquette rules you are probably breaking.

The power of plyo-what, you ask? I’m talking about fitness. And I’m talking about a type of fitness that will get you in top shape, fast. Plyometrics are insanely time efficient – you’ll never want to go back to the elliptical again! And you might never have to.

Plyometrics are movements which involve jumping, or any “loading” of the muscles with power, which will be translated into force. They are quick, explosive movements. This could be anything from your most basic jumping jack, to a mini squat jump, to a burpee or even to a 36 inch high box jump. Plyometric movements involve quickening the time between when your muscles contract and lengthen, or in the language of fitness newbies, the time between when you are jumping and landing in some sort of movement.

So while you may risk your reputation looking rather insane, jumping around wildly simply in order to burn some calories and tone up, rest assured – plyometrics are great for a variety of reasons:

You can structure a plyometric workout to become a high intensity interval (HIIT) cardio session to burn serious calories in much less time. HIIT is not only time efficient, but actually can be more effective at burning fat and stimulating weight loss than your traditional “steady-state” cardio – i.e. the mind numbing elliptical. So don’t linger for an hour on that awful machine, jump around outside for half an hour and reap even more benefits in half the time! (But don’t completely ditch out on those longer, slow cardio days – they are great for active recovery!)

This type of exercise also results in not only maximized calorie burn while jumping around, but greater calorie burn afterwards and at rest, increasing your resting metabolic rate, sometime even days after. Yay for quick metabolisms! Who wouldn’t be smiling to themselves knowing they are burning more calories sitting on the couch watching the latest Modern Family episode had they not done their “plyo” (trendy trainer slang for plyometrics) workout.

Furthermore, plyometrics simultaneously combine muscle strengthening and toning with the calorie and fat burn of a cardio session. I don’t know about you, but I am all for killing two birds with one stone. We’re all busy bees, so getting a good, quick and effective workout in feels so good! Building muscle + burning calories = effective and efficient fitness.

Oh, and for all you runners or bikers, roll it out these plyo workouts will make you quicker! Plyometrics are meant to improve the speed at which your muscles contract, making them work more efficiently, more powerful.

And finally, for women, you may forget their your dainty little bones are at a lot more risk than our rugged male counterparts. Activities which involve ground-impact, such as jumping, promote increases in bone density, so you don’t have to worry about osteoporosis when you get older. So jump around and beat the post summer workout slump, it’s good for you!

Here are some more exercise examples:

Squat Jumps

Squat down and take a small jump up, just to lift feet off ground, landing back in a squat, only to immediately jump up again. Repeat until heart rate is sky high!

Lateral hops

Jump sideways from one foot to another, reaching across with your opposite arm, “speed skating”, from one imaginary cone to another.

Tuck Jumps

Squat down and jump up, tucking your feet under you, as if to kick your butt. Upon landing in a squat, jump immediately into the next one.

Step-up Hops

Find a sturdy step, bench, etc. to place on foot on and step up using one leg and once up, jump up on that same foot for a tiny hop. Then tap back down to the ground, leaving the same active leg on the step, only to repeat the movement, hopping up again with the foot that steps up.

Scissor Lunges

Assume a lunge position, and quickly switch your feet in and out to bring one foot forward in the lunge, the other one back in the lunge, still getting deep in the lunge.

Touch-the-Ground Squat Jumps

Get deep into a squat, touch the ground with your hands, chest still tall, jump up as high as you can with your hands, and land back into the squat only to jump up again immediately.

Box Jumps

Find a box, stool, or step which you can jump onto from standing, landing low in a squat. Jump, or step off, only to repeat again.

Don’t be afraid to jump around to get fit!

Fit Athletic offers Plyometrics training in Fit San Diego downtown, Fit Solana Beach and Fit gyms Carmel Mountain locations.

There seems to be a tempo epidemic in the gym with everyone pretty much doing the same thing. Three sets of ten reps, at an arbitrary, unconscious tempo is what I see every day. What most people don’t understand is that the speed of their lifts can heavily dictate the specific adaptations their body will make, and this may or may not be aligned with their fitness goals.

For instance, doing bicep curls at a 2-2-2-2 tempo means that you would curl upward at a two-second count, hold for two seconds at the top, lower the weight at a two-second count, and hold again for two seconds at the bottom before repeating. This specific tempo would elicit more strength and mass gains if performed in the 8-12 rep range with heavy weight, and more muscle tone if performed in the 12-15 rep range with moderately heavy weight.

What tempo should you be doing? Here are some tips for the appropriate tempos for each goal:

Muscle Gain

Strength gains are best developed with very heavy weight for lower reps (4-8) and at a faster tempo (1-0-1-0 or 2-0-2-0). If the goal is hypertrophy (mass), then more time under tension would be ideal, such as moderately heavy weight, performed for 8-12 reps, and at a slow tempo (3-3-3-3).

Fat Loss

If your goal is fat metabolism, you could benefit from performing a workout roll it out with an eclectic mix of tempos. For example, you might begin with a stabilization endurance focused circuit, performing a slow (3-2-1-2) tempo for 12-15 reps with light to moderate weight; then progress to a strength-endurance superset where the first exercise is focused on strength (2-0-2-0 tempo, 10-12 reps) and the second on endurance (3-2-1-2 tempo, 12-15 reps); and lastly you could finish with a metabolic circuit by performing exercises quickly (1-1-1-1 or 1-0-1-0 tempos, as many reps as possible in a given duration) in a circuit fashion (3-4 exercises in a row before resting).

Athletic Conditioning

Every athlete would benefit from undergoing a stabilization endurance phase (4-6 weeks) to improve movement efficiency, but their fundamental pillars reside in strength, speed, agility, and quickness (reactivity). For this reason, faster tempos work best, such as moderate tempos (2-0-2-0 or 1-1-1-1) for strength, and explosive tempos (0-0-0-0 or 1-0-1-0) for speed, agility and quickness.

Regardless of your goal, tempos are important for like jump to get fit the power of plyometrics. Results aren’t achieved by going to the gym haphazardly and performing trivial workouts. For the best results, make (or find) the appropriate workout plan for your goals, with every acute variable outlined (sets, reps, tempo, intensity, rest, etc); or hire a personal trainer.
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Fit Athletic offers Resistance Training in gyms in San Diego downtownFit Solana Beach and clubs in Carmel Mountain locations.

If you want to run a faster foot race, here’s two tips on how to take a step in the right direction.

1. Stride Rate

If you look at videos of world-class runners, you’ll notice that they are really fast and they have quick steps, and as a result their head barely moves up and down as they run — generally it stays fairly level. Why is this important? For two reasons:

1. They are spending less time in the air (they use less vertical force)

2. It is extremely efficient

Because they are spending less time in the air, they are using less energy to propel themselves upwards, and using more energy to propel themselves forwards. After all, the finish line is in front of you, not above you. Your calves, achilles tendon, and glutes are the primary movers when running – if you bounce/bob a lot as you run, you are wasting the energy they are providing you.

Not only is this inefficient, it also promotes injury. Every time your foot hits the ground you are placing stress on your feet, shins, knees, and hips. Depending on your pace (and stride), it is generally 3-5x your body weight on one leg. So logically, if you are bouncing, and not smooth as you are running,  then you have to absorb all of that extra force into those movers. Extra energy to propel yourself upwards, and extra force incurred on your legs on the way down. Doesn’t really add up does it?

Watch different runners on the treadmill, and you’ll notice different running gaits. You’ll see (and hear) the bouncers; it doesn’t look easy or natural. It looks tough. And you’ll see the gliders; the runner’s who take smaller, quicker, and smoother steps — they make it look easy. Once you master your stride, it will be easy!

→ The Stride Rate Remedy

A good elite distance runner has a stride rate of around 180 steps per minute. This means their right and left foot each hit the ground 90 times/minute. This great stride rate is a product of correct training, and pace. The faster you run the faster your stride rate will be, but you can still increase your stride rate without running a 4-minute mile. And actually, running an eight-minute mile at 180 steps/minute is awkward and tiring. Right now just focus on gradually increasing your current stride rate so that you feel comfortable and light on your feet. These two exercises will help train your body to run smoother and more efficiently.

Make sure you get a thorough warmup before going through these exercises. They also place a large load on the joints, so do not perform them if you have lower-body injuries

Downhill running

Find a hill with a shallow grade, around 10-15%, preferably on a soft surface. 100m should be plenty long enough. Slowly ease into running down the hill. Don’t land on your heels, land on your midfoot, with your feet directly underneath your hips. Lean forwards, down the hill. Pump your arms a little bit. As gravity pulls you down the hill, your legs will start to move faster than they are used to. This is what we want! It might feel like you are out of control – just focus on pumping your arms and keeping your feet underneath of your hips. Slowly decelerate at the bottom of the hill, walk to the top, and repeat 8-10 times.

Plyometrics

A 2006 study published by the Journal of Strength and Conditioning Research showed that short term plyometric exercise improved running economy in highly trained middle and long-distance runners jump to get fit the power of plyometrics. This is likely due to the fundamental basis behind lower-body plyometrics: performing powerful movements fast, and spending as little time on the ground as possible. By training the body to be light on it’s feet, you’ll spend less time on the ground and more time propelling yourself forwards.

These are advanced! Make sure you are adequately warmed up, and able to handle this kind of force safely.
Forward progressive hops: Find a soft surface, lay out 4-5 obstacles of different heights in a straight row in front of you. Space them out by about 2-3ft between each obstacle. With feet together, hop over each obstacle, focusing on punching your feet into the ground and spending as little time on the ground as possible. Use only one jump to jump over each obstacle. Rest 90 seconds. Repeat 3 times.

Frog Hops: Find a long hallway. You will be jumping repetitively in sequence. Squat down until your glutes are just above your heels, then explode upwards. As you land, bend your knees and fall back into the squat position, immediately jumping again. Make sure you’re doing a full squat, but don’t lower too much at the bottom portion of it otherwise you can injure your knees. Once again, the focus is to spend as little time on the ground as possible. Think of the ground as extremely hot. Do four sets of 10-15 frog hops. Take 90 seconds rest between each set. You can jump for height, for distance, or both. Try to incorporate all three.

Skipping, high knees, and butt-kicks: While seemingly innocent, these drills are actually a great way to warm up before running because it teaches lightness on the feet, and mimics good running mechanics. Play around with these drills before and after your run for five minutes or so.

2. Foot Strike

Foot strike goes hand-in-hand with stride rate. You’ll probably see that as your stride rate improves your foot strike will be at your midfoot, which is exactly where we want it. Landing just on the ball of the foot is more for sprinting than distance running. Landing on the heel of your foot usually means your leg is straight, and your foot is in front of your hips. Look at the video below of some elite runners and you’ll notice a great stride rate, and that they land midfoot with their feet directly underneath their hips. This is natural, and in this position the achilles tendon and calf act as a spring: absorbing the impact then sending the force back up again. With a heel-strike, you are stopping yourself with every stride, which means more force into the legs, more time on the ground, and an increased potential for injury.

Fit Athletic offers High intensity cardio training and resistance training to run faster in Fit San Diego downtownFit Solana Beach and Fit  Carmel Mountain locations.

In this video, Bernard Lagat, a top U.S. runner with a beautiful stride, shows us how having a high stride rate and midfoot strike can lead to a 1st place finish.

What’s the story behind Reformer Pilates?

The reformer came about at the end of WW1. The method creator Joeseph Pilates was interned in England with other German Nationals. During his internment, Pilates rigged springs to hospital beds, enabling bed ridden patients to exercise against resistance, an innovation that later led to his equipment design for the reformer.

How does reformer Pilates work?

Pilates consists of a gliding carriage inside a metal frame connected to a system of springs, pulleys, and ropes/straps. Clients can sit, kneel, plank, lie on the carriage and push and pull the foot bar and ropes. Resistance is provided by the attached springs(the importance of tempos in resistance training) and exercises target every part of the body.

What can reformer Pilates do for me?

Look better.

Pilates creates better posture so one can stand taller and look fitter. It activates deep abdominal muscles and promotes a flat stomach (unlike many ab exercises that only work the rectus – a superficial ab muscle). Pilates reformer exercises lift ‘buns’ and create the long lean ‘toned’ look!

Improve performance.

Consider weight lifting, which trains the big muscles we all have. Pilates training activates the smaller, stabilizing muscles (the muscles around the joint that can only be trained at a small load – or they turn off and the big muscles take over.) Using correct movement patterns, reformer Pilates strengthens the smaller supporting muscles around the joint. Your larger muscles will be able to handle a heavier load because the smaller muscles have been strengthened as well. This also can help support and stabilize your joints and run like the wind for a faster race.

Heal & prevent injuries.

Reformer Pilates is excellent rehab for your body. It’s perfect when addressing spine, neck, shoulder hip, knee and repetitive stress injuries. The pilates principle of core stabilization addresses posture, muscle performance and motor control; the same concepts that form the basis of most orthopedic rehabilitation and therapy. The reformer has an extensive repertoire of exercises that can be modified to each client. 

IMPROVE your sex life!
A Pilates workout is part gymnastic, part stretch and part strength training. The level of control you develop over your muscles will parlay nicely in the bedroom, where control issues can at times get the best of us.

Enhance your sex life.

A specific muscle known as the pubococcygeus, or PCG, is responsible for helping men sustain their stamina and for helping women to intensify their own experience. Pilates is like doing Kegels all the time! This muscular contraction is used frequently in Pilates but really pays off later, when you need it most.

And of course, gaining flexibility in the hips and legs and increasing strength in your pelvis and butt will give you more choices on what positions you can attempt, and more physical endurance for longer rounds! It can also prevent pulled muscles and potential injuries if you enjoy more athletic sexual experiences, wink wink.

Fit Athletic offers Pilates classes in gyms in San Diego downtowngyms Solana Beach and gyms Carmel Mountain locations.

Welcome everyone to what is now spring time.

For some that hopefully means spring cleaning, as in “out with the clutter” (you know that pile of magazines in the corner, old bills you meant to file crammed in the kitchen drawer and that stray, matchless sock (or two) hibernating with the dust bunnies between the wall and the dryer, ewwwh!).

For others, it means Spring Break, that amazing time back in our youth that gave us the illusion of pure freedom as we delighted in a week-long blur of beaches and booze.  These days, it’s a little different. Now we’re just happy to have time to sip a smoothie with the window rolled down while we dart from the dry cleaners to the bank on our lunch break.

And for a select mischievous few, a spring fling is in order. A short-lived romance complete with warm fuzzy feelings and passionate kisses, romantic dinners, a small disagreement here and there, walks in the park, running late for a date, slight annoyances, making up, more passionate kisses, missed calls, lame excuses, “it’s not you it’s me”, then on to someone else, oh well,  c’est la vie.

Whatever your definition of the season, spring definitely signifies rebirth and renewal.  It’s a perfect time to embrace life and take a peek at where you are in yours and make sure you are living up to your full potential by striving to be the best you can be every day. That sounds cliché, but if you do your best, who can possibly ask more of you?

We are all capable of so much more than we realize. With the pressures of this world it’s sometimes easy to feel inadequate, inferior or imperfect, but the truth of your genuine capabilities always resides within yourself. No one knows you better than you, so take some time to slow down, focus and get re-acquainted with yourself and how you live in this world. Evaluate where you are and invigorate yourself with new direction if you need it.

Sometimes we get so caught up in the hustle and bustle of our lives we run though our workouts in a hurry and then check them off our “to do” list. While a quick vigorous workout might release enough endorphins to make you feel an immediate rush of accomplishment, by slowing down and focusing on your mind as well you can truly integrate your whole body into the process and become more mindful of your actions.

One way to calm your mind is with a guided meditation class. Meditation is a technique you can use any time and place to still your mind and restore peace and harmony within yourself. It’s a great way to put things into perspective. You are what you think, so you should think as clearly and as positively as possible.

Another way to integrate your mind and body is through yoga. Yoga teaches you to focus on breathing while you hold the poses, which creates an all over calming effect. In yoga, you “surrender” to the pose by letting go of the tension. Once you learn to use yoga breathing, stress and anxiety can be dissolved in any situation from the dentist’s chair to being stuck in traffic.

Take a journey of mindfulness this spring and reap the rewards of finding clarity in your life. Learn to find your zen within and you’ll be able to better cope with the curveballs life may throw your way.
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Fit Athletic offers Fit Gym in downtown San Diego, Fit Solana Beach and Fit Clubs in Carmel Mountain locations and give you tips to help you stick to your new year resolutions and stay fashionably fit.