While the sauna might seem like a space dedicated to pleasure, there are a variety of benefits that come with using it after a good workout. It’s an environment that contributes to recovery after a workout, shedding a few extra pounds, and all-around better health.

Keep reading to hear about the benefits, so you can start taking advantage of your local gym’s sauna today.

1. Stress Relief and Decrease Muscle Tension

When in a heated space, your body releases endorphins and improves blood flow, which calms your muscles and contributes to stress relief. This will help improve your daily routine without wearing down your body after some exercise, making for better health as well.

Going to the gym is a great way to improve stress relief. But following it with time in the sauna can increase this benefit. Professional athletes have spoken about how using this amenity has helped inside and outside the gym with muscle tension.

After a hard workout, your muscles can get overworked and shut down. The heat is a great way of keeping your muscles relaxed so that when you come back for the next workout, sore muscles won’t hold you back as much. It can also make them calm for when you go to complete your other daily tasks and you have this regular source of stress relief and healthy muscles.

2. Weight Loss and Detoxification

Excessive sweat may not sound fun, but it’s crucial to better health. Sweat is your body’s natural release of water and small concentrations of chemicals, leading to recovery. Studies have attributed the release of toxins and heavy metals to this process, which are harmful substances that negatively impact your health.

This benefit requires deep sweating, a process made easy by the steam room’s heat without forcing yourself into an uncomfortable environment or clothing. Consider this space the equivalent of wearing a sweatsuit.

Additionally, by releasing sweat, your body is releasing built-up water weight. While this weight loss is only temporary, it can be a signal that your metabolism may be speeding up.

3. General Better Health

From skin benefits, improved sleeping habits, and better health, there are a lot of things to be obtained from a relaxing sauna session. Mainly, the easiest thing to obtain is the calming feeling which comes from the endorphins. This is an immediate reward which can be an excellent treat following a workout.

Skin benefits come from the sweat release, which pushes bacteria out and rejuvenates your pores. This gives your skin a soft feeling and contributes to the replacement of dead skin cells.

Another benefit worth noting is a sauna’s contribution to increasing white blood cell counts, something which helps fight illnesses. This ensures you’re able to fight general illnesses and ailments. The steam can also loosen your mucus and help recover from smaller illnesses such as a cold or allergies.

Give It a Try and Enjoy the Benefits

While there’s lots of pleasure to be derived from the sauna in your local gym, a variety of health benefits have been associated with the amenity. Try it out after your next workout and see what the sauna can do for you. Claim your guest pass and try it out after your next workout to see what the sauna can do for you.

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!

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

Swimming is not only a popular sport but a great way to stay active, healthy and have fun! It’s a healthy, low-impact activity that’s beneficial for all ages. An hour of swimming can be just as helpful as running and easier on the bones and joints.

Health Benefits of Swimming

Swimming is an exercise that activates the whole body! As you move through the water, you’re able to build endurance, muscle strength, and cardiovascular resistance- without stressing the body. This is a great all-around workout also to maintain a healthy weight, heart, and lungs. With almost all of your muscles being activated during swimming, this workout is beneficial for everyone.

Types of Strokes in Swimming

By using different types of strokes during your swimming workout, you can focus on other muscle groups. Some basic strokes you can use include:

However, no matter what stroke you choose, the water resistance will still push your body for a full-body workout.

swimmers-in-lane

Additional Health Benefits of Swimming

Going for a swim has tremendous physical benefits, but it also has mental and preventative benefits. Scheduling in a few laps can be a great way to unwind and is a great way to find peace and alleviate stress. The resistance against the water trains the body to improve coordination, balance, posture, and flexibility. It’s also a type of exercise that’s low impact, meaning no hard pressure on joints, which can provide great intense impact therapy for injuries. Finally, swimming is accessible in many places! This exercise is a great way to cool down on a hot day, from swimming pools to beaches.

Safe For Everyone

Swimming is an exercise that can be safe for everyone. People who have arthritis, asthma, or other physical injuries can benefit and improve their health. In addition, swimming is a great aerobic workout for women who are pregnant and children. Remember to talk to your doctor before starting any new exercise programs with your related condition or are pregnant.

kid-swimmer

Swimming at Fit Athletic Club

Try your next swimming workout at Fit! All of our locations have premium amenities and water access for you to practice your swimming strokes. With our Little Italy and East Village locations, you can experience an elevated pool with cabanas for lounging in aftward. Fit Solana Beach has beach access for members to share ocean swimming. In addition, Fit Carmel Mountain and Mission Beach include an Olympic-sized swimming pool for swimming exercises, swimming lessons, and pool parties for kids!

Swimming is easy to incorporate into your workout routine at Fit. Sign up for your membership here to experience the benefits of swimmings!

There’s a unique relaxing element to sitting in a sauna to unwind from the day or a workout! A sauna is a heated room between 158 and 212 degrees. This heated room is a great way to release toxins and a type of therapy that has been used for centuries. With over a million saunas in the United States alone, people gravitate towards this therapy for relaxation, cardiovascular health, and overall wellness for many reasons!

 

Relaxation

Traditionally, people use saunas to unwind, reflect and promote relaxation. The way your body relaxes in the sauna is due to increased heart rate, making the blood vessels dilate, ultimately increasing blood flow to the skin—improving skin circulation overall.

While experiencing the increased heat, your body’s response is to– sweat! Within this, the sympathetic nervous system becomes more active to regulate body temperature. This experience can make you less perceptive to pain and more alert. In addition, the heat physically relaxes the muscles, which creates an elation of relaxation after a long day or intense training session.

Relaxation is one of the most popular benefits of using a sauna. When you relax your body physically, a relaxed mindset will soon follow. A mental relaxation tip could be to try practicing meditation or intentional breathing exercises.

 

Pain Relief

Pain relief is another benefit to why people incorporate saunas into their daily routine. When entering the sauna, pain relief occurs when your blood vessels relax and dilate in a sauna, blood flow increases. This therapeutic process help alleviates tension in the joints and relieves sore muscles. In addition, the blood flow can help ease the pain with arthritis and chronic pain.

 

Aids Weight Loss

Although long-term weight loss stems from burning more calories and increasing exercise– many people find that saunas help with weight loss. Losing weight directly in the sauna is more due to water weight; however, the heat in the sauna boosts metabolism, and essentials burn more calories than sitting stationary at room temperature.

 

Skin Clearing Benefits

sauna-body-sweat

Spending time in the sauna can have skin-clearing benefits. The heat from the room makes skin sweat and opens pores. The water in the air can then help bacteria in the skin wash away. If your skin is sensitive due to hormones or medications, saunas might not be suitable for you.

 

Reduces Blood Pressure

Having high blood pressure creates strain on the heart and can increase heart attack or stroke. Often, medical professionals will prescribe patients who have high blood pressure to use saunas to improve the function and mobility of blood vessels. However, it’s always important to talk to your doctor for treatments with your medical treatments.

 

Using Saunas at Fit

At Fit, we are leading the way for an all-encompassing gym experience for over 13 years. Our gyms include premium amenities such as saunas and steams steam rooms! You can experience the excellent benefits of a sauna at the convenience of your Fit location.

For more information about Fit Athletic and memberships visit our website.

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.

 

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

  1. Be inventive!

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

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

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

  1. Make your home into a space for activity

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

  1. Implement a rewards system (within reason)

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

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

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

  1. Resources, resources, resources

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

  1. Get started early

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

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

 

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