Category Archives: fitness

LA Fitness Christmas Eve and Christmas Day Holiday Hours 2014

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Simply the Best…Exercise for Your Chest!

Bench press barbell at LA Fitness with Derek-13

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The 7 Minute Ab Circuit You’re Probably not Doing, But Should Be!

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Sculpt, Shape and Define Your Legs and Butt with These Exercises

Barbell and Free weights 101 - Legs at LA Fitness-2 (more…)

Challenge Your Core and Build a Six-Pack with These Medicine Ball Exercises

med ball core and ab COVER-cropped

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SNACK SMARTER THIS SCHOOL YEAR!

healthy back to school snacks
This article was contributed by Debbie M., MS, RD – 

It’s not just the kids and teachers heading back to school that need to pay attention and make sure that they are eating healthy snacks during the day. Many people are grabbing the wrong things to manage hunger outside of mealtimes.

Snack  noun \ˈsnak\ : a small amount of food eaten between meals

Look at the definition of “snack” above and you’ll see that volume and timing are mentioned, not content. No wonder so many people are clueless about what to snack on! Read on to find out what to pack in your work, school or gym bag.

Snacks only need to comprise 1-3 elements: a balance of protein, carbohydrates and fat — the 3 macronutrients. This is much less than the 4-5 elements food groups required for a square meal. This is because protein slows digestion, carbohydrates provide fuel and fat is satisfying. Having all three present in your snack means stable energy until the next meal, which means you have chosen and “A+” snack.

What is the best afternoon snack to curb hunger?

You can start with any one food group you like – fruit, starch, meats, vegetables, dairy or fat. Then add another item that fills any macronutrient gaps. Some things, like soybeans (edamame) or low-fat fruited Greek yogurt don’t need this macronutrient pairing because they are well-balanced by themselves. Here are some great examples of combinations that make the grade:

  • Oranges + peanuts
  • Wheat crackers + tuna salad
  • Half a turkey sandwich with avocado
  • Hard cooked egg + pretzels
  • Celery and carrot sticks + hummus
  • V-8 juice + string cheese
  • Cottage cheese + pineapple
  • Low-fat milk + protein powder
  • Almonds + banana

If you’ve forgotten your homework and didn’t pack a snack, you can still grab a small 1-2 ounce protein bar from a convenience store, a cup of soup from a deli counter, or a single street taco at a fast-casual restaurant. As a last resort from a drive through (detention for you!), select a snack wrap or fruit and yogurt parfait.

 

Don’t forget that portion matters! Keep it small, which is about a handful total to give a visual idea of a proper portion. This is about one cup. If you want to look at it from the perspective of calories, then somewhere in the 100-200 calorie range for women and 150-300 calorie range for men is suitable.

15 Energy Sustaining Snacks for When You’re on the Go!

 

Considerations:

  • True, sugar and caffeine give you energy, but only temporarily. Sorry, candy bars and coffee get a failing grade here!
  • You can’t eat what you don’t have. So shop and prepare options in advance.
  • Convenience and portability matter. A shelf-stable package or individually portioned container can make the difference of a snack eaten instead of skipped. Skipping a snack could lead to overeating later in the day.
  • Snacks are a great time to fit in some elements that you don’t get at your meals. Perhaps some vegetables or a serving of dairy?
  • Let hunger be your guide. Waiting until you’re “starving” means going straight for the junk. On the flip side, don’t force yourself to eat just because “it’s time.”

RECESS! Timing is important to the concept of snacking. Ideally, a snack would fit in the midpoint of the break between meals. If your meals are tightly spaced 3-4 hours apart, there may not even be a need for snacks. Conversely, you may want to increase the size of your snack if there will be an extended time before your next meal.

Now you have no excuse (though, the dog really can eat it) to have a healthy snack.  Feel free to share other great snack ideas in the comments section below!

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2 Simple Exercises to Sculpt Your Shoulders

a shoulder front raise with barbell at LA Fitness - COVERBarbells & Free Weights 101 – Shoulder Exercises

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Look Your Very Best with These Medicine Ball Exercises

Danica performing a front shoulder raise using a medicine ball at LA Fitness - 2

Medicine Ball Exercises 101 – Single Muscle Group Exercises

Do you want to look your very best? With this combination of exercises you will focus on individual muscle groups in order to tighten and tone targeted areas of your body.

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Burn More Calories and Work More Muscles with These Medicine Ball Exercises

Multi-Movement-Medicine-Ball-Exercises-at-LA-Fitness

Medicine Ball Exercises 101 – Multi-Movement Exercises

It’s impossible to miss them. You know, medicine balls, those bright colored balls with numbers on them. Though you have seen them in the gym for as long as you can remember, you’re not quite sure what to do with them, or how to use them, rather.

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Can You Hold Your Own on the Basketball Court? Nike Basketball Wants to See YOUR Best 3on3!

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7 Plank Exercises for a Tighter and Toned Stomach

bethany plank cover

If you’re like most people, this is the time of year you’re trying to define your abs & lose your love handles. After all, we all want enviable abs for the summer. If this sounds like you, these 7 Plank exercises can help you achieve your goal.

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Lose Your Belly and Define Your Stomach with our ‘Beach Abs’ Workout

 

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Father’s Day Hours at LA Fitness Clubs and Kids Klubs

 

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Is LA Fitness and the Kids Klub open on Father’s Day? What are the hours for LA Fitness clubs and Kids Klub on Fathers’s day?

Fathers’s Day – June 15, 2014 hours are normal operating hours for ALL of our LA Fitness clubs and Kids Klubs.

Happy Father’s Day! Enjoy your day and keep LIVING HEALTHY Dads!

SUBSCRIBE today to get all of our LIVING HEALTHY updates! CLICK HERE

30 Minute Workout and 3 Weeks to Define Your Body for Summer Swimwear (Part 3)

3 Weeks to summer LA Fitness workout COVER photoIt’s time to work harder than ever to get ready for summer!

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Sculpting and Defining your Legs and Butt – Advanced Progression Exercises Series

danica doing dumbell snatch at la fitness - COVER

Advanced Dumbbell Leg Exercises

Progression and variety, the concept of constantly changing your workouts, are the keys to getting to your goal and avoiding the dreaded “plateau.”

People often see amazing and creative new workouts, and even if they are new to working out, or haven’t worked out in months or years, they immediately want to jump right into doing them. But this can lead to injury.

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The ‘Which Way is the Beach?!’ Arm Workout – 3 Week BIG Bicep Challenge

Beach Bicep workouts COVER photo

Summertime is almost here, and for many of you that means you are starting to work out so that you can look great in swimsuits and tank tops at the many beach outings and pool parties you’ll be attending. Well there is no time like the present to make your summertime fitness goals a reality! Seriously it’s time to get started.

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Not Losing Weight? 5 Hard Truths You Need to Come to Terms With

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  1. It’s NOT because you have a SLOW METABOLISM.

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5 Best Butt Exercises to Get You That ‘Brazilian Lift’ in Your Summer Swimwear

 

Beach butt exercises COVER photo

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30 Minute Workout to Get Lean for Summer! (Part 2)

Danica 9 weeks to summer part 2 cover

Swimwear season is just 6 weeks away! Is your body beach ready?

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Find out how Being in Great Shape Helped this Person’s Career

James running outside after a workout at LA fitness

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The Earth Day Full-Body ‘Around the World’ Workout

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30 Minute Workout and 9 Week Program to Get Lean for Summer! (Part 1)

9 weeks to summer workout 1 (1)

Summertime is just 9 weeks away! Are you ready?

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Dumbbells 101 – Sculpting Your Summertime Shoulders

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Summer is just around the corner, and you know what that means, right? It’s time to say “GOODBYE” to sleeves and “HELLO” to cut-offs and tank-tops. Oh, and let’s not forget swimsuits. Now that your shoulders are going to be exposed, it’s time to advance your shoulder workouts by incorporating some dumbbell exercises.

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Break Through Weight Training Plateaus with Drop Sets

Drop-Sets

We’ve all been there…You’re working hard and seeing consistent results, and then one day you notice the progress stopped…you plateaued.

This is when it’s time to add some additional strategy to your routine with drop sets. Drop sets are an awesome addition to get you past that plateau and on to new results.

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Dumbbells 101 – Get a Leg up with these Dumbbell Exercises!

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So you’ve gotten comfortable with a pair of dumbbells in your hand and you’re ready to start using them more in your workouts. How exciting! Now it’s time to move onto the largest muscle group in the body…your legs.

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Dumbbells 101 – Chest Exercises

Dumbell-Chest-Exercises-101

When you’re just beginning a strength training routine weight machines are an excellent option to help you build a solid foundation. However, as you continue to progress you should begin to substitute some of those machine exercises with dumbbell exercises to help build additional overall strength and balance.[i]

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20 New Ideas for the New Year

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Martin Luther King, Jr. Day Hours for LA Fitness – All Clubs are Open on MLK Day 2014

Martin-Luther-King-Jr-Day-Hours-v4Is LA Fitness closed on MLK day? Many people are asking the same question. See below for the MartinLuther King, Jr. day hours at LA Fitness clubs.

All LA Fitness Clubs and Kids Klub are OPEN and will maintain normal operating hours on MLK Day, Monday, January 20th, 2014.

 

15 REAL STORIES of Fitness and Weight Loss in 2013

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Top 10 TOP TIPS of 2013

blog-top-10The New Year is almost here, and though 2013 is almost over, it has been an incredible year for LIVING HEALTHY and TOP TIPS! We published over 50 TOP TIPS articles this year to help you reach your personal health and fitness goals, and the response, which resulted in record-breaking readership, was amazing.

But before we dash off into a new year of fitness, exercises and healthy trends, we are taking a walk down memory lane and sharing with you the TOP 10 TOP TIPS of 2013…just in case you missed one.

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LA Fitness New Year’s Eve New Year’s Day Holiday Hours

New years eve and new years day hours la fitness (more…)

LA Fitness Christmas Eve and Christmas Day Holiday Hours 2013

Click Here for LA Fitness Christmas Eve and Christmas Day Holiday Hours 2014

christmas-hours-2013-LA Fitness

Is LA Fitness closed on Christmas and Christmas Eve? Many people are asking the same question. See below for the holiday hours at LA Fitness clubs in the United States and Canada for the 2013 Holiday Season.

Christmas Eve Hours for LA Fitness. Tuesday, December 24, 2013 – All clubs in the US and Canada are open from 8 a.m. to 2 p.m.*

Christmas Day Hours for LA Fitness. Wednesday, December 25, 2013 – All clubs in the US and Canada are Closed.*

Kids Club is closed on both Christmas Eve and Christmas Day at ALL LA Fitness Clubs for the 2013 Holiday Season.

*Lake Success club closes at 11:59 p.m. December 23, 2013, and is open from 8 a.m. – 2 p.m. on Christmas Eve; closed on Christmas Day.

After Losing Almost 100 Pounds, Karrie’s Next Challenges – A 10K and Half Marathon

Karrie and Hannah getting ready to race

Even though she had lost almost 100 pounds, Karrie wasn’t entirely serious when she said, “Maybe one day I’ll run a marathon.” Well, she didn’t think she was being serious anyway. Immediately after making this statement people began telling her that she should do it. In fact, everyone who knew her believed she could do it…but Karrie had never ran in any such race. A year ago she couldn’t even run one mile let alone consider running 26.2. She was flattered by the confidence that people had in her, but Karrie had her doubts.

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From Recruit to Law Enforcement Officer – James’ REAL STORY

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Want to SHRED BODY FAT?! Follow These 4 Steps

If you are frustrated with your body fat, don’t worry. You just need to alter your approach, and combine these 4 Steps to help you shed body fat.

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Chrissy Loses 49 Pounds in Spite of Injury; Gets the ‘Okay’ to Get Back in the Gym

Chrissy back in action at LA Fitness Read the rest of this entry

The Life of a Navy SEAL SERE Instructor – Scott’s REAL STORY

Scott lunges with 45s at LA Fitness - Front Low angle -5 - B&W contrast Read the rest of this entry

5 Common Obstacles & How You Can Overcome Them

If you’re like most people, you have likely run into your fair share of obstacles due to work and other responsibilities that have prevented you from exercising as much as you would like to…Hey, it happens!

Even on days that you have your workouts scheduled in your calendar it seems that unexpected obstacles and extra responsibilities just seem to pop up, right?

So how do you make sure that you don’t get derailed by these obstacles?

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Mary’s 50 Pound Weight Loss Side-Effect, People Aren’t Recognizing Her!

mary-before-middle-after LA Fitness member Mary Read the rest of this entry

The Blue Print for Building Muscle

The-Blueprint-for-building-muscle

Whether you’re a muscle bound fitness fanatic or someone who simply wants to live an active and healthy lifestyle, building muscle can help you!

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Carbohydrate Loading 2.0 – Eating for Endurance

Learn how to carbo load with LA Fitness and Living Healthy Read the rest of this entry

237 to 147 Pounds and 3.1 Miles Later, Karrie Runs Her First 5K Race

Karrie

In what may have been one of the greatest accomplishments in 5K history Read the rest of this entry

She Tried it all and Nothing Worked…Until Now! Karrie’s Secret to Losing 90 Pounds

karrie-before-after Read the rest of this entry

Preventing the Diet Killer…Insatiable Cravings!

Curb your Cravings with LA Fitnessby Debbie M., MS, RD –

If the mood strikes between meals and you are craving something in particular, should you give in?  Read the rest of this entry

Sizzling Summer Six-Pack Tips

Sizzling-Six-Pack-Tips

Creating a summer six-pack isn’t just about the exercises you perform; it’s also about the lifestyle choices you make each and every day.

After integrating the Sizzling Summer Six-Pack Exercises from our last article into your fitness routine, you’ll probably want some equally sizzling six-pack lifestyle tips to complement your hard work in the gym.

Combine these hot TOP TIPS with our Sizzling Summer Six-Pack Exercises for the ultimate summer abs you have always wanted! Read the rest of this entry

Check It Out! REAL STORIES Heads to Baltimore for an Incredible Weight Loss and Race Story!

Check It Out! REAL STORIES Heads to Baltimore for an Incredible Weight Loss and Race Story!

Before she began losing weight, the idea of running a 5K race never crossed Karrie’s mind any more than she thought about flying a rocket ship to the moon.  At 5‘4” and 237 pounds, endurance races were not a realistic thing to do.

But things can change…

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Sizzling Summer Six-Pack Exercises

Abs-Exercises-Stamp-2

It’s finally that time of year! The sun is shining, the grass is green and the birds are singing their summer songs, but there’s just one problem…you still don’t have that summer six-pack you’ve been working so hard to get. Have no fear, LIVING HEALTHY is here to help you this summer. Read the rest of this entry

3 Super Set Exercises to Increase your Vertical Jump, Agility and Power on the Court

Do squat JUMPS at LA fitness to increase your performance on the court - 2

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F.E.S.P. – What it is and How it can Help YOU!

Let F.E.S.P. help you

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A Shattered Knee Couldn’t Stop Chrissy from Losing Weight and Surpassing Her Goal

Chrissy's daughter Camryn rests against her mom's Surgically repaired knee outside of LA FitnessJust before her dirt-biking accident, which landed Chrissy in the hospital for major surgery on her knee, she was 12 pounds away from hitting her weight loss goal. Her determination was unwavering, and today Chrissy is back in the gym on a restricted exercise program. Oh yeah, and she has already surpassed her goal by three pounds.

“My goal was to weigh 130 pounds,” Chrissy said. “Last time I checked I was 127!”

So how did she do it?

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