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Tailgating Revisited, 9 Delicious and Healthy Options for Football Sunday!

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Get Leaner and More Athletic with Medicine Ball Plyometrics

COVER PHOTOT Plyo med ball exercises at LA Fitness

Medicine Ball Exercises 101 – Plyometrics (more…)

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

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SNACK SMARTER THIS SCHOOL YEAR!

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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!

CLICK HERE to learn how to subscribe to LIVING HEALTHY!

Advance Your Abs with These Six-Pack Sculpting Exercises

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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

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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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Traveling this Summer? Stay in Shape with this 20 Minute Workout

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How to Burn 1000 Calories Sunbathing and Having Fun at the Beach!

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7 Plank Exercises for a Tighter and Toned Stomach

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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)

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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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90 Day Weight Loss Workout Plan – (Days 75-90) – The Grand Finale

cover--90-Day-workout-weight-loss-plan-part-6#MoveMoreBurnMore
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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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90 Day Weight Loss Workout Plan – Part 5 (Days 60-75)

Bethany-doing-a-lunge-mid-air-switch-at-la-fitness---cover-1 (more…)

3 Things to Expect When you Begin to Work Out and Cut Calories to Lose Weight

3-Tips-to-consider-when-losing-weight (more…)

Daylight Saving Spring Time Change 2014 Can Help You #MoveMoreBurnMore

spring forward time change 2014 (more…)

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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The 90 Day Weight Loss Workout Plan – Part 4 (Days 45-60) – Half Way There!

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Dumbbells 101 – Chest Exercises

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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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The 90 Day Weight Loss Workout Plan – Part 3 (Days 30–45) #MoveMoreBurnMore

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Wow, you’re really on a roll now! Great work on making it this far; you’ve made it a third of the way to completing the 90 Day Weight Loss Workout Plan.

If you are new, remember to start from the beginning by CLICKING HERE:

90 Day Weight Loss Workout Plan Part 1 (more…)

20 New Ideas for the New Year

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Your 90 Day New Year’s Resolution Weight Loss STRATEGY

90-Day-StrategyHow to get started and what to do for the first 30 days…THE STRATEGY!

Measure your Success… (more…)

Your 90 Day Weight Loss Workout Plan – #MoveMoreBurnMore – Part 2 (Days 16 – 30)

james-90-day-cover-photo-part-2 (more…)

Define Your Abs and Your Mood with Laughter and These Exercises – Abs / Core 101 (Part 2)

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The 90 Day Weight Loss Workout Plan – #MoveMoreBurnMore

LA-Fitness-90day-workout (more…)

Your 2014 Resolution Weight Loss and Workout Plan is Coming! #MoveMoreBurnMore

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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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Life Through Fitness, Kira’s REAL STORY ‘Portrait of a Mother’

On March 12, 2013 Kira Martin went into labor with her fifth child; she had a boy, Lucas. After his birth, however, she experienced severe complications and almost died. In “Portrait of a Mother,” Kira recounts the terrifying 10 hours that followed and explains how fitness may have saved her life. This is her story. This is her second chance.

How to get a Flat Belly, Instead of a ‘Jolly’ One, This Holiday Season

get a flat belly this holiday season (more…)

Mystery of the ‘Thanksgiving Food Coma’ Revealed

learn more with LA Fitness and Living Healthy Read the rest of this entry

10 Ways You Can Prevent Weight Gain this Thanksgiving

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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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Just Juice It!

start juicing get healthy (more…)

‘Fallback’ Time, Helpful Reminders and Tips for the Time Change this Fall

Time change is this weekend (more…)

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