Your health, wellbeing, and fitness goals are our top priority at FIT. So whether you’re unwinding in the sauna after work or jump-starting your morning with a HIIT class – you can experience all aspects of health and wellness offered at each FIT club with our All-Club Membership.

What is Wellness

Wellness is more than reaching for your daily greens and scheduling a full-body workout. “Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes,” sourced by Global Wellness Institute.

As we work towards an optimal state of health and wellbeing, we encounter a multi-facilitated health cycle – which includes your physical, mental, emotional, spiritual, social, and environmental health. As people adopt attitudes and lifestyles to improve their health, they enrich their wellbeing by being proactive and preventative towards many diseases.

woman doing yoga stretch at fit athletic club

FIT is your premium total body wellness center in San Diego; here’s more about our amenities to help you reach your health goals today.

Your Home for Health

With a FIT All-Club Membership, you’re able to access all five locations and experience the premium benefits of your wellness journey. Are you ready to challenge yourself to set new fitness goals, or are you looking to find a sustainable routine for de-stressing after a long day of meetings? An All-Club Membership is for you! Along with full access to the gyms, you’re able to experience world-class personal training, unlimited group fitness at any location, and unique social events throughout San Diego.

woman doing yoga at fit athletic club

Five FIT Locations

FIT’s five locations include FIT Mission Beach, East Village, Little Italy, Solana Beach, and Carmel Mountain. From ocean views to city skylines, each club has its unique quality. All gyms do include unlimited group fitness classes, steam rooms and saunas, premium locker rooms, and our FIT Little Italy, East Village, Mission Beach, and Carmel Mountain locations include pool access for yourself and the family.

woman doing stretches at fit athletic club

World-Class Personal Training

Working with a Personal Trainer is for everyone on their fitness journey. Each club has trainers that are experts in their specialized field. You can expect personalized exercises, accountability, variety, and quicker results when working with a FIT trainer. In addition, our Personal Trainers work with you through a series of health assessments initially to set accurate, results-driven results on your wellness journey.

Unlimited Group Fitness

Each club location offers unlimited Group Fitness classes ranging from HIIT to pilates and yoga. Each class is taught by instructors that are passionate about wellness. You can easily access all Group Fitness schedules and plan your workout week ahead of time.

Your Home for Nutrition

If you’re running on your way to work and didn’t meal prep ahead of time, FIT offers a wide selection of ready-made nutrient-dense meals to grab on your way out of the gym. These convenient amenities make it easier to stay on track with your nutrition goals. We offer delicious wraps, salads, sandwiches, and more for all diets. All meals are centered around greens, protein, and maximum flavor to balance out your workouts with nutritious meals.

Sign Up Today

Are you ready to take your wellness journey to the next level? Then, start here and try FIT today!

The holiday season is a much-anticipated period to spend with family and relax; however, it can completely throw you off track on your wellness routine!

From rushing around airports to waiting hours in traffic, the angst of the holiday season can often result in a holiday burnout. It’s harder to stay mentally and physically healthy in a season of high pressure. But with these five tips, you’ll be sure to stay healthy during the holiday season.

Put Mindful Eating into Practice

It’s easy to fall into a pattern of stress-eating over the holiday season. Studies even show that with more stress, there is also an increase in cravings for high fat and sugar-filled foods, in addition to a spike in hunger. Instead, experts recommend mindful eating (which doesn’t mean avoiding the delicious and indulgent holiday treats), bringing more awareness to what you’re eating during the holidays.

Another way to practice mindful eating includes boosting the nutritional value of what you’re eating, like adding a portion of fruits or veggies to the serving. It’s an easy way to get the best of both worlds.

The takeaway: avoid mindlessly eating and enjoy food while boosting the nutritional profile when you can!

Stay Moving

The holiday season is for relaxation, so instead of high-impact classes every day, find daily movement that you enjoy! Not to mention the benefits of incorporating exercise into your routine for that endorphin boost or “happiness” feeling in the body.

dumbells at fit athletic

Some simple exercise examples can be a brisk walk around the neighborhood with family or a gentle yoga class to stretch out tense muscles.

Don’t Lose Sight of What Counts: Mindful Thinking

Whether you find yourself in a family argument or waiting in endless lines, try to think of the situation from a larger perspective. Some questions to consider before starting a dispute or disagreement:

Yes, these situations can be taxing, but don’t let a small moment of frustration ruin the day or the family event. The best way to anticipate these situations is to know what might trigger you during a stressful situation.

Prioritize a Sleep Schedule

One of the first things to go during the holiday season is a sleep schedule. When holiday parties with friends and family mix with alcohol and less nutritious foods, this also makes sleeping difficult. When you’re tired, you’re more than likely to get triggered more easily with family as well. It is also proven that sleep depreciation includes difficulty concentrating, memory problems, mood swings, and low energy levels.

Experts say that prioritizing sleep around this season can help boost your mood and boost your immune system. So if you have obligations for three nights in a row, pick one night to catch up on your sleep!

Make a Wellness-Inspired New Years Resolutions

The stress behind New Year’s Resolutions may leave you feeling uninspired to follow through with your resolutions. Instead, many people find themselves overwhelmed and compare their wellness journey to those around them.

man curling dumbells in studio at fit athletic

The key is to make resolutions that are realistic to your lifestyle. If you want to live a more wellness-forward lifestyle, try setting small goals to meditate or go to yoga class a few times a week. Start with small goals each week that build up to an overarching resolution.

Find your own wellness path with FIT by signing up for a fitness membership or health consultation with one of our world-class personal trainers.

Your Wellness Journey at FIT

Staying healthy during the holidays is easy at FIT. From scheduling in yoga or meditation class, to unwinding in our premium saunas and steam rooms, it’s time to redefine your life with FIT. Join today and experience the award-winning personal training, group fitness, amenities, and more!

fit sign inside fit athletic club

Let 2022 mark the beginning of your fitness transformation. Now is your opportunity to start your Fitness New Years Resolution and enter the Fit Health Challenge of 2022, where you’ll be held accountable to set realistic goals for your health and wellness needs. It’s easy to make a fitness resolution, but the real challenge is putting it into practice for long-term improvements.

woman working out at fit atheltic club

Here are our top hacks from our Fit Personal Trainers that you can use to stay on track for your New Years Resolution.

How to Setup a Weekly Workout Routine

It’s important to set your intention for your resolutions and look into yourself on a deeper level. What drives you? What is going to motivate you to change? Pinpoint your intention and keep it at the forefront of your mind when the going gets tough.

woman doing push-ups at fit atheltic club

Make your workouts part of your routine. Set them in your calendar and plan your day around them. This allows you to respect the time you set aside for any other important date. In addition, viewing your workout as an essential part of your day will help you stay dedicated to your mental and physical wellbeing.

You can easily set up a routine by scheduling consistent workouts with a Fit Personal Trainer. Having the accountability of a Fit Personal Trainer can help push you to stay on track with your workout calendar. Have you thought about working with a Fit Personal Trainer? Contact us to set up your fitness assessment and get started on your fitness journey.

Working Out in Intervals

You don’t have to necessarily work out for an extended period to reach your fitness goals, especially if you have a busy day. You can receive a great calorie burn and endurance boost with brisk walks, light jogs, or an energizing HIIT workout. A little bit can go a long way!

group workout at fit athletic club

Next time you’re at FIT, try this HIIT Workout from Rachel, a trainer from FIT Solana Beach.

One minute of each, repeating four times:

Importance of Recovery

Working out in either extended periods or high intensities can create uncomfortable soreness and even result in injury. Our trainers recommend stretching for five to 10 minutes after your workout.

It’s important to stretch your muscles because exercise depletes your muscle glycogen, which causes muscle tissue to break down. Giving yourself enough time to stretch and recover allows your body to naturally “fix” the soreness issue. Try stretching in our premium saunas and steam rooms to help your muscles recover faster.

Trainer Tip: Working in time to stretch helps further the increase in mobility for future workouts.

Trying Out New Workouts

Trying out a new workout will keep you moving throughout the year. Don’t brush off yoga just because you can’t touch your toes or feel intimated to try a HIIT workout if you’re new to weight lifting. Fit Group Fitness is a welcoming community to support you during your wellness journey. Trying out new classes will keep exercise a habit, and better yet, FIT offers unlimited group fitness so you can build up your schedule with new and exciting workouts!

woman working out at fit athletic club

How to Enter the FIT Health Challenge

Ready to take the challenge? Jump-start your goals by weighing in on January 8th and again on February 26th at FIT Mission Beach. The Inbody Scan will evaluate the two assessments, and the participant who changes their body composition the most can win up to 1,500 dollars! Other top prizes include a San Diego Staycation, FIT Bundle, Gift Card Bundles, and an exclusive Recovery Package.

Enter now and email nickm@fitathletic.com.

Start the Holiday Season Strong

If being a healthier, happier version of yourself is a goal for the new year, you don’t need to wait until January 1 to start! Try FIT today and start the holiday season on the best foot. Questions? Follow along on Instagram to stay up-to-date with FIT news.

Are you ready to redefine your life and reach the health and wellness goals you’ve been striving for all year?

At FIT, we strive for balance. From our premium amenities, personal training, unlimited group fitness, club facilities, social events, and more – we are here to provide you with the tools to transform your life with a FIT All Club Membership.

Five Unique FIT Locations

The All Club membership encompasses access to all five premium locations – all are unique and have special features. Our five locations are in primary spots located in San Diego, and welcome to all ages! You can also easily try out a free Guest Pass to any location.

Unlimited Group Fitness

With a FIT All Club Membership, you’re able to attend unlimited group fitness classes between all five locations. Healthy living is now made easy with our diverse classes, no matter where you are in your fitness journey.

You’re able to unwind after work at a yoga class overlooking PETCO Park in East Village, boost your endurance on our Mission Beach rooftop, and practice meditation and breathwork at FIT Little Italy. All our classes are specially curated and taught by passionate instructors for all levels.

In addition, FIT offers specialty Group Fitness classes such as Meditation, Breathwork, Sound Bowl Healing to help you further on your wellness journey. Follow us on Instagram to stay updated for our next Breathwork Workshop!

Results-Driven Personal Training

Working one-on-one with a FIT world-class personal trainer creates an atmosphere of accountability to help you assess, plan and achieve your fitness goals. You can expect on your first session that your personal trainer will perform a number of initial fitness assessments that will help you track your progress as well as discuss your needs and long-term goals with you.

One complete, each trainer designs your workout program to push you to your limit and reach your goals in your set time frame. In addition, the FIT trainers are leaders in their specialized fields ranging from athletic performance, beginner strength training, Olympic lifting, mobility, and more.

Join the FIT Community

Our mission is to create a supportive community that fosters inclusive wellness while offering an all-encompassing member experience. We set the bar for personal training, group fitness, club facilities, social events, and more.

FIT Athletic has been voted “Best Gym” every year with an extraordinary oasis atmosphere at every location. Join FIT today with our All Club membership and experience the difference!

Find balance in your life with FIT Yoga. Our variety of curated and diverse yoga classes are for yogis in all stages of their practice. So whether you’re learning to perfect your handstand or looking to de-stress after work, FIT Yoga is here to help you find balance and transform your life through a holistic approach.

Our Unlimited Group Fitness classes are all taught by passionate instructors to help guide you on your health and wellness journey. Our diverse class is schedule is top-rated among San Diego Yoga studios.

Why Yoga

Yoga offers physical and mental health benefits for people of all ages. The benefits of slow movements and deep breathing can build strength and endurance.

According to the National Institutes of Health, evidence confirms that practicing yoga supports stress management, mental health, mindfulness, healthy eating, weight loss, and quality sleep.

About FIT Yog

Our passionate instructors are the leaders in the San Diego Yoga community. Not only do we offer a wide variety of yoga classes, from hot yoga to Yin yoga, but we also teach in all of our locations: Little Italy, East Village, Solana Beach, Carmel Mountain, Mission Beach.

Ready to start your yoga journey? Here’s what you need to know about FIT Yoga.

Align Yoga

This class is perfect for all levels and focuses on complete body awareness and alignment. New students will be able to work on fundamentals. In contrast, more experienced students will get deeper into their practice by working on more advanced variations and refining their postures. This class will correct injury-causing movement through alignment and technique practices without losing rigor in your practice.

woman in white tank top and woman in black tank top stretching at fit athletic

Vinyasa Flow

Vinyasa means “to place specially” and, in this case, yoga postures. In this class, you will flow seamlessly between postures connecting your breath to movement. This is a moving meditative experience full of bending, twisting, and lengthening.

Power Vinyasa

Similar to your standard vinyasa style, this class incorporates the element of strength building by holding postures. Be prepared for a complete workout.

Hot Vinyasa

Get ready to sweat! In this class, you will flow seamlessly between postures connecting your breath to movement in a room heated to 90-100 degrees. This is a moving meditative experience full of lengthening and strength building.

FIT Yin Yoga

Yin yoga is a slow-paced style of yoga with seated postures that are held for more extended periods. Yin can also be a meditative yoga practice that helps you find inner peace.

Heated Yin Yoga

Yin Yoga works deeply into our bodies with longer, passively held poses. This style of yoga targets your deep connective tissues. Because poses are held longer in this style of yoga, you have the opportunity to turn inward in more meditative practice and learn how to breathe through any discomfort (Heated 75-80 degrees).

Ashtanga Prep

In Sanskrit, Ashtanga is translated as “Eight Limb path.” Ashtanga yoga is a dynamic, flowing style that builds strength, flexibility, and stamina. In this practice, postures are held for five breaths, Drishti or gaze points are taught, and bandhas or internal locks are engaged.

Core Flow

This class is an all-level strength-based flow focusing on building integral core strength for arm balances and inversions.

Group of people doing yoga outside at fit athletic

Handstands 101

This is an introduction to hand balancing. This class is meant for those students who have always had an interest in learning to handstand. We will offer various movements and drills to build strength and a solid foundation upside down.

Yoga Sculpt

Yoga Sculpt is a total body workout that incorporates free weights and cardio with yoga poses to sculpt and tone your muscles. This class is an excellent addition to your regular yoga practice.

Yoga FIT

Ready to hit the reset button? This all-level yoga class combines stretching, balance, and body-weight strength-building exercises that will leave you feeling rejuvenated.

two woman in black tank tops doing yoga hand stands at fit athletic

Unlimited Group Fitness

Our mission is to foster the San Diego yoga community and help create an all-encompassing member experience. Joining the FIT community includes unlimited group fitness and yoga classes for all fitness levels. So sign up today and experience the benefits!

Fitting in the “perfect” workout five to six times a week is not always realistic for everyone’s busy lifestyles. Likewise, it is not always practical to head to the gym almost every day or have the time to be there for an extended period.

 

That’s why the benefits of incorporating a full-body workout into your week are unmatched! A full-body exercise is a workout routine that utilizes all muscle groups in one training session. Many people love full-body activities for that reason – and you can find results incorporating this two to three times a week instead of almost every day. For example, you train arms, legs, abs and incorporate cardio bursts all in one workout – now that’s a body-crushing workout! Here are our favorite benefits of incorporating a full-body workout into your week and what to include in your training.

 

Why Schedule a Circuit Full Body Workout?

 

Other Benefits Include

 

What’s the Difference Between a Circuit Full-Body Workout and HIIT?

A traditional full-body circuit workout uses eight to 12 stations to target all the major muscle groups. Each station is completed for a certain number of repetitions, and you can achieve this in less than 30 minutes. You can control the intensity of the session or go at your own pace.

A HIIT workout was used initially for aerobic exercises. However, you can also utilize bodyweight or resistance exercises in a HIIT workout. A HIIT workout can be completed in less than seven minutes and uses a combination of high-intensity moves such as squat jumps, wall ball toss, biking, or battle ropes.

Creating a Full Body Workout

Here’s how to create a great full-body workout:

We recommend doing the following moves in order, completing each activity with eight to twelve repetitions, and repeating this circuit three times. The more sets you complete, the more muscle mass you’ll build!

  1. Squat
  2. Upper-Body Pushup
  3. Bicycle Twists
  4. Weighted Hinge
  5. Upper-Body Pull
  6. Weighted Forward Lunge

Finisher: two-to-four-minute jumping jacks and jumping rope to get your heart pounding.

Schedule a Full Body Workout with a FIT Personal Trainer

Scheduling your workouts with a FIT Personal Trainer creates an atmosphere of accountability. Together, you will design an individualized workout program based on your wellness goals. Our trainers take the time to listen and understand your needs before your session begins. They are experts in their field to push you to your limit to reach your goals in a healthy amount of time.

 

There are many mental, physical, and emotional benefits to incorporating group exercise into your daily routine! Group fitness is any form of fitness performed in a group setting, led by a personal trainer or group instructor. At Fit, we have a variety of group fitness classes for all locations and all levels. Here are our favorite benefits for joining a group fitness class at Fit.

Group Fitness and Quality of Life

Whether you’re adding in a Vinyasa yoga class after work or sweating it out in a spin class, studies show that members who participate in group fitness classes find a better quality of life and feel less stressed in their day-to-day activities.

They have also reported having better physical, mental, and emotional benefits than individuals who do not exercise in group fitness classes. This can largely be attributed to attending classes that provide a sense of community. The feeling of being synced in with a like-minded group, encouraging one another, and training together is incomparable to working out and training alone. In addition, that incredible mood-booster carries over to members’ moods altogether: feeling more equipped to handle stressful situations and higher quality of life!

Mental and Emotional Benefits

The mental benefits of group fitness and working out as a group are shown to increase when incorporated into a daily routine. Members in studies showed mental health improvements as feeling more clarity in decision making, less anxiety in stressful situations, and feeling more positive throughout a busy day.

In addition, after your leave a sweat-filled workout, you may find yourself with an “after-glow effect” or feeling the result of endorphins released from the exercise. Endorphins are chemicals produced by the body to relieve stress and pain, which is why you may feel less stressed after a group fitness workout.

Physical Benefits

Physical benefits can include muscle mass increase, body fat decrease, improved coordination, and even disease prevention. With our group fitness classes ranging from 30 minutes to an hour, it’s easy to incorporate a quick yet effective workout into your daily routine. As well as feel motivated to reach your wellness goals with the community that surrounds you!

Group Fitness at Fit Athletic

Group fitness can help you connect with family or friends in a fun social setting while still receiving the physical, mental and emotional benefits of exercise. With five Fit Athletic locations, there’s plenty of Group Fitness classes to choose from for various interests and levels.

Join us all summer long with unlimited group fitness classes! With a Fit membership, you can quickly jump into lively new fitness classes, as well as try customized personal training programs to reach your fitness goals. In addition, by joining our all-club membership with friends and family, you’ll gain access to multiple pools, an array of amenities, and events all year long.

 

With a Fit membership, you’re able to gain access to unlimited group fitness classes–  view a class time that works in your schedule here and sign up for your Fit membership today!

 

We exercise to help us build muscle, increase endurance and boost endorphins. These goals don’t change as we get older, but we focus more on balance and agility. Our balance decreases, and we lose muscle to perform everyday activities like climbing stairs and other functional activities.

Here are our top exercises to help seniors build strength, improve balance and prevent falls.

Exercises

Try these workouts in a circuit, make them more challenging by increasing repetitions, sets, or time, and adding weights. Always start slow, and amp up the intensity as you feel fits.

 

Flexibility

As you age, it’s important to stretch as well. Some critical areas that decrease mobility are your calves, hamstrings, hip flexor, and quadriceps. For example, many seniors find themselves “shuffling” due to reduced mobility in the hips as they age. When your hip flexors (the muscles that connect your torso to your legs in front) get short and tight, they limit the range of motion your legs can take. The good news is that this can be aided with stretching exercises!

Although we don’t always find the time to stretch, the more important it gets as you get older. Other benefits of flexibility include:

Try fitting in at least 10 minutes a day to stretch! This short amount of time is perfect for helping regain flexibility and improve mobility as you age.

Some easy and effective stretches for seniors include:

 

Redefine Your Life with FIT

No matter what stage of life you are at, FIT is your health home. FIT brings you the best of amenities, social events, and personalized fitness to support your lifestyle. People from all walks of life come to FIT to relax, unwind and rejuvenate.

Are you interested in seeing what FIT has to offer? Join FIT today!

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!

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!

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.

 

Image Source: Unsplash.com

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! 

 

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.

 

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!

 

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!

No one is more incredibly difficult to buy gifts for other than good old Dad. There are only so many handmade cards, macaroni frames and number one Dad mugs to show how much you care. With the help of Fit Perx partners, here are 7 awesome gift ideas every type of FIT Dad and wallet will love.
 
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Sun, sweat, sand and songs are all essential ingredients for a sizzling San Diego summer. Nothing compares to the vibes that music contributes, so we decided to get a head start on collecting some of our favorite songs to assure you have the perfect playlist to kick off the 2015 season. Whether your schedules jam packed with barbecues, hanging out by the pool or workouts to stay in sun worthy shape, here our top ten 2015 summer songs.

1. This Summer’s Gonna Hurt Like A Motherf***** – Maroon 5



2. Cheerleader (Felix Jaehn Remix) – OMI


3. Hold My Hand – Jess Glynne

4. Pretty Girls – Britney Spears & Iggy Azalea

5. Nobody To Love – Sigma


6. Lean On – Major Lazer


7. Sun Goes Down – Robin Schulz



8. Five More Hours – Chris Brown


9. Bang That – Disclosure

10. Ride Out – Kid Ink, Tyga, Wale, YG, Rich Homie Quan


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


Fit Athletic Trainer David Sutton - Jackknife Abs

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


 

Fit Athletic Personal Trainer David Sutton - Pull Ups

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


 

Fit Athletic Go Macro Bar

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


 

Fit Athletic Cardio

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

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

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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.

Step 1: Blog.

 

Step 2: Profit!

 

If only the blogosphere worked that way. Building your fitness or healthy lifestyle brand by blogging requires considerable time and energy—not to mention talent. In a world becoming increasingly proliferated by life coaches, healthy-eating foodies, fitness junkies and weight loss crusaders, you may find yourself up against some stiff blogging competition without having a clear sense of direction or purpose.

 

Whether you are looking to grow ad revenue, increase awareness, build your brand or simply share your health & fitness story, these simple blogging tips that I picked up at the FitSocial conference might just help give your blog that extra oomph:

 


1. Keep it simple but significant.

 

Are your posts the right length? Short and concise is key.

 

Most readers don’t have time to read paragraphs upon paragraphs about the effects of a cross-training workout on the synaptic responses of their neurons. While you may be the ultimate expert in these highly complex subjects and have a wealth of fascinating information to share, the truth is that most people just want to scroll through “how to get a firmer butt” or “5 reasons dark chocolate is a health food ” while standing in line at Starbucks or waiting in their cars for their kids to get out of school.

 

Your audience is short on time and attention span. Be aware of your word count and use layman’s terms wherever possible, so that you can get to the nitty-gritty of your post quickly—and they can, too.

 

2. Be real-time and relevant.

 

Remember when Kale was the hot new thing? The Paleo diet craze? Quinoa, juicing and cross training? Staying on top of the latest fitness and health trends and topics will help keep your readers engaged and show your level of expertise.

 

And don’t forget to keep seasons, holidays, or well-known events in the forefront of your blogging mind. Sharing healthy Superbowl dip recipes in February or hotel room workout videos around the holidays will give your readers information they can actually apply to their lives, in real time.

 

3. Always be authentic.

 

You don’t have to be an incredible writer with a Masters in English to build a large following of readers—they just need to like you and feel a connection to your brand. Be consistent with your writing voice and stay true to your style.

 

Some health and fitness blogs are consistently emotional (weight loss journeys, for example), some are highly informative and others are just plain hilarious. Don’t be afraid to be a fitness nerd or give a gangster’s edge to healthy cooking. In the blog world, originality always wins.

 

4. Think and work strategically.

 

Don’t underestimate the power of a headline. What sounds more interesting to you – “How to Improve Your Diet” vs. “3 Surprising Superfoods that Will Change Your Life”?
 
Is your blog formatted correctly, and is it visually appealing? Create lists, bullet points, photos and slideshows that showcase your content effectively. Make the most of your blogging platform (such as WordPress) by filling out the “about” section, including a place to sign up for a newsletter, integrating social sharing icons and allowing reader comments.

 

Use tracking tools such as Google Analytics and bit.ly to help you analyze and assess your blog post performance. Amplify post reach and simplify multi-network scheduling with nifty organizational tools such as Hootsuite and Sprout Social. Let technology do the heavy lifting for you.
 
And finally, keep to some sort of consistent posting rhythm so that readers gain a sense of how often to check back.

 

At the end of the day, a blog reader has to know, like and trust you before becoming a loyal visitor. But with enough work and effort, your fitness or health blog can be in tip top shape for success.

 

Fit Athletic Club is currently looking for local health, wellness and fitness bloggers to feature in our newsletters and social media
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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

“New Year’s Resolutions”. I’ve heard those magical three words every January throughout the course of my 20 year personal training career; often uttered by people who are hoping to shed body fat and improve their health to feel and look better than the previous year. However, this common phrase often means something different to every individual.

This year I decided to deconstruct the definition of “resolution” and analyze its parts, in order to find my own meaning. I found that definitions of the word “Resolution” included: tenacity, fortitude and consistency.  Naturally, these words are also descriptive of someone who truly wants to make a change, and these words should always be kept in the forefront of the Resolutionist’s mind:

Tenacity.

Do you have the mental tenacity to adhere to your goals? This one is hard; it’s your True Grit – your mental toughness. You decide on an activity and then you do it. The 6 p.m. cycle class that you avoided all last year now becomes “hard scheduled” in your planner. That yoga class you’ve been putting off, because it doesn’t sound all that fun – now becomes part of your routine.

Fortitude.

Do you have the internal fortitude, or guts, to keep it going when it gets tough? When someone says, “Hey, It’s Taco Tuesday,” do you say, “Sorry bro, I have bootcamp class. Why don’t you come with me?”

Consistency.

Do you have the will and energy to follow through? Your energy and enthusiasm will wane – count on it. Test your mettle and challenge your resolve by planning ahead, eating for good nutrition (not just fun) and getting enough rest.

Channel your inner Matthew McConaughey, and as he says, “I try to break a sweat every day.

Monday: Start the cycle! Wake up early and go for a walk. If you’re at a more advanced level, take a cycle class. Do your best to build the intensity as you go. Get a buddy to go with you so you can’t back out.

Tuesday: Push it! Start with 100 pushups by completing five sets of 20 pushups, taking a moderate break in between sets. This could be enough for the day for some, or could just be a warm up. Push yourself to do 100 reps a day of all your favorite exercises, including bench press, shoulder press and squats. Take your time and don’t try to get fit all in one day!

Wednesday: Stretch it! Take a yoga class that matches your ability and add it to your schedule.

Thursday: Step it up! Stadium steps have long been the choice of the choicest athletes, so why not give it a try? Find a local high school or college and take it one step at a time; spending 20 minutes the first time you go. Call your best bud when you go again and make it a habit.

Friday: Ab Fab it! This is where you test your guts—literally. It’s the core strengthener called plank. Hold your body in a pushup position as tight as you can for one minute, and then repeat five times. Lying on your back, bring your elbow to the opposite knee slowly, completing as many repetitions as possible.Saturday: Repeat your favorite exercise! Be the trainer, bring a friend and inspire someone.

Sunday: Rest.Of course, make sure to get your doctor’s OK before starting your New Year regimen. Challenge yourself to make changes for a better you. Write down your plan, and keep adding & improving it – because the better your resolve, the more successful your resolution.

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Fit Athletic offers tips for reducing cravings boosting mood and training in Fit San Diego downtowngyms Solana Beach and gyms Carmel Mountain locations.

Valentines day is near. Got a heart on!

Listen up you fitness fashionistas, it’s not just about looking good. Well, ok it is!

We’ve come a long way with our workout apparel since spandex, leg warmers, and psychedelic leotards. A very long way. Now it’s all about sports performance, sleek fitted, eco friendly and fashion-forward clothing that looks good on you, while you’re working out to look good.

Vanity is NOT one of the seven deadly sins. So with that in mind, here are three sporty style trends you should take note of the next time you’re looking for the perfect outfit to wear to the gym since valentines day is near got a heart on.

SUPPLEX

Supplex is the goddess of all workout fabrics. Almost all of my workout clothes are made of it, and trust me, it holds up amazingly, especially when you care for it properly by washing it in cold water and then hang it to dry.  I’ve got workout pants made of supplex I’ve had for more than five years and they have definitely withstood hundreds of classes and buckets of sweat. (The only thing they were no match for is my Chihuahua mix Lola, she has managed to eat the crotch out of about 8 pairs of my workout pants, and for that my friends, there is no recovery.)

Supplex is mixed with Lycra. It’s fully breathable and able to hold its shape (it doesn’t stretch out). It’s as comfortable as cotton but dries faster and offers firm support. Most of the higher end fitness clothing brands use supplex as a staple in all their clothing.

CROSS TRAINING SHOES

Cross training workouts are IN, so cross-training shoes are a MUST. These days very few of us do just one thing when we workout so we need a shoe that supports our varied demands.  As we’ve all found out at one time or another, high heels don’t work well for walking across the lawn, but they certainly have their place in a night out on the town. Similarly, workout shoes made for walking don’t belong in a Boot Camp class.

Whether you’re working out with a trainer, busting your rear in a group ex class, or simply taking a quick trek around your neighborhood with your pooch, cross training shoes will support your feet for all of these exercises.

RUNNING SHOES

Specialize motions need specialized shoes. Running shoes are made to support your foot based on the way your foot moves when you’re running – forward momentum with a heel toe strike – so don’t run in walking shoes. Walking shoes are made to walk in – not for agility training. So don’t do speed drills in running shoes

The right shoe for you is one that can handle your physical demands, unfortunately it’s not necessarily the one that has the coolest design or best color combination. Understanding this point is very important to the serious, yet sporty fashionistas out there. Luckily sports shoe designers have literally stepped up their game in the race to win your hard earned dollars and now there are amazing cross-styles and color combinations to fit your cross training workout regime.

COLOR

Finally, follow the trends, but be unique. It’s no surprise that fluorescent colors are hot right now. But, that doesn’t mean you need to wear them from head to toe. It’s one thing to be trendy; it’s another to look like a glow stick. With fluorescent colors, a little goes a long way. Try a hot orange headband, electro pink sports top or even neon blue pants, but not all at the same time. Trust me; it’s easier to overdo it than you think, as I recently found out when I made my fluorescent faux paus. I realize I overdid it one day when Reza, one of my co-workers let me know (in a loving, yet chiding way) that I looked like a piece of grape bubble gum! At home, and apparently in the dark, I thought it worked. In reality, it was overkill. I have since retired the blue/double neon purple combo. What are friends for, right?

Choosing your workout clothing is just as important as choosing your professional wardrobe. It says something about you, your sense of style, your sense of self. The right clothes can actually inspire you to workout harder. Generally speaking, if you look good, you’ll feel good.  Don’t overdo, but do what looks good and feels good to you – and if you’re not sure about your choice, just stop by the office and ask Reza, he’s a straight shooter with a fabulous sense of style.

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Fit Athletic offers tips to help you stick to your new year resolutions and gym classes in San Diego downtown, gyms in 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.