Here’s How to Overcome a Weight Loss Plateau

by Candice Currie | Nov 29, 2017 | All, Fitness, Home, Workouts

You’re exercising and you’re eating right, so why have you hit a weight loss wall? It’s frustrating and easy to start sliding back into old bad habits when it seems like your progress has come to a screeching halt, but don’t be discouraged. Weight loss plateaus are normal, but what causes them? Well, a few factors can play into this:

You’ve lost your water weight due to the help of glycogen, partly made of water, being burned for energy. This weight loss effect is only temporary.¹
You may have lost some muscle in the weight loss process, causing your metabolism to decline. Muscle helps provide a higher caloric-burn rate, so when you lose muscle you slow your metabolism, causing the body to burn fewer calories than before.²
You’re eating more calories than you’re burning. As you lose weight, you have to make sure you’re adjusting your workout and caloric intake to match the goal you’re looking to achieve. You may have to amp up your exercise routineand/or change up your diet. Sometimes the body will get used to a routine and stop giving the results you desire because it needs to be jump-started again with a new-targeted exercise. Try switching things up.

The main factor to remember is NOT TO SLIP BACK INTO BAD HABITS. Remind yourself daily that you’ve become healthier and stronger than before. A number on a scale does not define success. Some tips that may help you overcome the fitness funk can be found below:

Focus on the quality of the food you’re eating, rather than just calorie count. Consuming protein burns more calories during digestion and it contains the amino acid leucine, which helps provide the body with energy.

Make proper sleep a priority. Yes, it may seem counterintuitive, but allowing your body the time it needs to rest can reset your hormones.³Also, sleep deprivation increases the risk of your body developing higher levels of cortisol (dubbed the “stress hormone”), and elevated levels of this hormone can lead to an increase in body fat – especially around the midsection!

Have you tried drinking more water? If you find yourself hungry but you’re already consuming an adequate number of calories, opt for a glass of H₂0. That may help curb cravings and prevent overeating.

Make sure strength training is incorporated into your workout routine along with cardio. Strength training will help the body build muscle, which helps burn more calories. Therefore, this can lead to more fat being

Still not seeing results? If you feel like your weight loss plateau is lasting a lot longer than expected, check with your physician to make sure there are no underlying medical issues.

Sources:

“Weight Loss Stalled? Move Past the Plateau.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Jan. 2015, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615.
Ibid
Larue, Kristina. “10 Tips to Overcome a Weight-Loss Plateau | MyFitnessPal.” Under Armour, 17 Feb. 2015, blog.myfitnesspal.com/10-tips-to-overcome-a-weight-loss-plateau/.

Commit to Fit Featured Member Goals

by Candice Currie | Nov 27, 2017 | All, Commit Goals, Community, Fitness, Home

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

Commit to Fit is a program designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.

Paige C.

Paige C. is working on toning up and shoulders! A goal can only be hit if you refuse to never give up!

Alicia H.

Alicia H. wants to keep active during her pregnancy! Way to go! Congratulations on your soon-to-be new addition.

Lucia F.

Lucia F. is maintaining her goal of keeping in shape – keep up the hard work! It pays off.

Ernst C.

Ernst C. wants to be a lean 260 lbs.! Nothing like hard work and determination to keep you focused on your goal, Erst – great job!

*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights

Member Spotlight | A Life-Changing Diagnosis

by Candice Currie | Nov 20, 2017 | All, Fitness, Home, Member Stories

Julie W., of Phoenix, AZ, shared that in her “former” life she was a juvenile detention officer, PE teacher, and trainer/fitness instructor. Self-described as “being stronger than the average ‘joe’-sephine”, an aggressive Breast Cancer diagnosis threw this typically tough power woman into a spiral of depression and despair. Julie’s diagnosis couldn’t have come at a worse time, as she was already struggling with the recent loss of her two sisters, and now she was struggling for her own life.

Thankfully, the combination of surgery, chemotherapy and radiation worked. Unfortunately, it also resulted in a blood clot in Julie’s jugular, Chronic Obstructive Pulmonary Disease (COPD), and Neuropathy. Separately, Julie was also struggling with Degenerative Disc Disease (DDD), arthritic joints, and anxiety and depression. Still, Julie was determined to not give up. In her words, “death is an obvious eventuality, but healthily growing older is a better prognosis.”

Before Julie’s diagnosis she was a heavy lifter who spent most of her spare time in the gym, staying active. Since then she has turned into a different type of gym-goer, knowing that movement and exercise are now mandatory for healthy living, and not just a fun pastime. Julie was almost forced into changing her fitness routine once she started undergoing treatments. While she was no longer able to focus on heavy weights, she turned her attention to enhanced cardio and increasing her flexibility.

LA Fitness group fitness classes became the perfect fit for what Julie needed. She shared that the classes offered her “cardio-vascular improvement, coordination and control, brain and muscle memory, musicality and performance artistry, emotional outlet, camaraderie and so much more.” She enjoys classes like Body Works classes and Yoga, but one class stood apart from the rest – Zumba®. Julie shared that Zumba® is one of the primary reasons why she’s made LA Fitness her second home.

In fact, Julie enjoys the classes so much that she travels to various LA Fitness clubs within the Phoenix area to follow some of her favorite instructors! She’s even enjoyed participating in LA Fitness Zumba® classes while on vacation in other states! Julie shared that trainers like Justin, Natalie, Briana and Treena, should be applauded for their personable demeanors, motivating attitudes and caring mindsets. Each of the Zumba® instructors she admires has their own unique flavor and talent that they bring to their classes.

“Come dance with me, what do you have to lose besides the weight?”

Justin R.

Group Fitness Instructor , LA Fitness

“Zumba® allows me to bring a little bit of joy into someone’s life, one dance step, one song, one class at a time.”

Treena B.

Group Fitness Instructor , LA Fitness

“Don’t work out to escape your life, work out to embrace your life.”

Brianna B.

Group Fitness Instructor , LA Fitness

“Music is the heartbeat to the soul.”

Natalie Q.

Group Fitness Instructor , LA Fitness

Julie found strength and fun in Zumba® group fitness classes. She found friends in some of the talented Zumba® instructors she’s met along the way, and she encourages everyone to try out a class near them. If Zumba® isn’t your cup of tea, there are plenty of other group fitness options to keep you active and feeling motivated. It’s a great way to keep in shape, have fun, and be encouraged from group fitness instructors. Find a class near you by clicking here!

Group fitness class schedules and offerings vary by location.

Recommended Reading

LAF, LA Fitness, Living Healthy, Living Healthy blog, Member Spotlight, member spotlight story, member story, racquetball, racquetball leagues, couple story, senior success story, racquetball champions, LAF Club Leagues

Member Spotlight | Having a Ball On and Off the Court

For the past three decades, Jerry and Marilyn Hoagland have been playing racquetball together. This LA Fitness couple shares what's helped keep them young.

Candice Currie | Mar 4, 2019 | 1

LA Fitness, LA Fitness Living Healthy blog, fitness, LA Fitness community, gym support, LA Fitness motivation, member spotlight, Danielle G., inspirational stories, active lifestyle, getting healthy, LA Fitness Pro Results®, LA Fitness stories, personal training, LA Fitness personal training, LA Fitness Member Spotlight stories, health, fitness, maintaining health, overcoming obstacles, LA Fitness member testimonial, member success story, invest in yourself, staying consistent, weight loss success, pregnancy, post pregnancy workouts, post pregnancy exercise, new mom exercise, fitness for new moms, health advice

Member Spotlight | Meet Female Stuntwoman and Mom, Danielle G. – Part 1

Life doesn’t always go according to plan, and sometimes that’s for the better. LA Fitness member, stuntwoman, and new mom Danielle G. shares her story of fitness triumph.

Candice Currie | Nov 12, 2018 | 0

LA Fitness, LA Fitness Living Healthy blog, fitness, LA Fitness community, gym support, LA Fitness motivation, member spotlight, Shayla W., inspirational stories, active lifestyle, getting healthy, Pilates by LAF®, LA Fitness stories, personal training, LA Fitness Member Spotlight stories, health, fitness, maintaining health, overcoming obstacles, LA Fitness member testimonial, member success story, invest in yourself, staying consistent, weight loss success , Pilates, benefits of Pilates, Pilates classes

Member Spotlight | How Pilates by LAF® Changed This Woman’s Life

Find the exercise routine that’s right for you! Shayla W. struggled with finding a program that helped deliver the results she was looking for until she found Pilates by LAF®. This is her success story.

Candice Currie | Aug 20, 2018 | 1

Nearly 1 in 2 Adults Classified with High Blood Pressure, New Guidelines to Consider

by Candice Currie | Nov 17, 2017 | All, Fitness, Home, Wellness

Are you in the danger zone? Nearly half of all U.S. adults are identified as having high blood pressure, or hypertension, but what does this mean exactly? Imagine it like this, hypertension can easily be compared to having a piping system where the pressure is slowly increasing. Over time, this pressure wears on the machinery (“your heart”) and affects the overall system of equipment (“your body”). When blood pushes too hard against the blood vessels of the body, it damages the tissues of the arteries over time, weakening the heart and overall circulatory system. The good news is, there are ways to manage, and even prevent, this from occurring.

The American Heart Association (AHA) sets guidelines of what a healthy blood pressure should be. The new guidelines lower the blood pressure at which a person is considered to have high blood pressure. Under the previous definition, 32% of American adults were considered to have high blood pressure. The change to the guidelines changes the definition, with the result that 46% of U.S. adults are now identified as having high blood pressure. According to the AHA, “a blood pressure of less than 120/80 still will be considered normal, but levels at or above that, to 129, will be called ‘elevated’.”¹ Having these new guidelines in place will allow doctors to better detect, treat and prevent hypertension in their patients.

The new guidelines can be thought of as a preventive measure. By monitoring and recognizing moderate to high blood pressure sooner, individuals will be able to take steps to control their blood pressure earlier. With implementation of healthy lifestyle changes, the risk of heart disease and stroke diminishes, giving those with hypertension a chance to get a better hold on their health. In fact, not only can early detection possibly help prevent stroke and cardiovascular issues, but it may also help prevent kidney failure. The new guidelines can help doctors detect, treat and prevent the results of hypertension.

The AHA’s journal, Hypertension emphasizes, “that doctors need to focus on a whole framework of healthier lifestyle changes for [their] patients,”² which may be easier to do if they are able to start educating their patients earlier on. Paul Whelton, M.D., who chaired the guideline writing committee said, “I’m not saying it’s easy to change our lifestyles, but that should be first and foremost.”³

Paul Whelton, M.D., chaired the committee that wrote the new high blood pressure guidelines.

Heart Healthy Diet and Lifestyle Tips from the AHA

Reduce salt intake
Incorporate potassium-rich foods
- i.e. bananas, potatoes, avocados, and dark leafy vegetables
Cut back on alcohol consumption
Healthy weight loss
Quit smoking cigarettes
Increase physical activity

Oftentimes, people with high blood pressure may not even realize they have it, and because of this it has become known as the “silent killer.” There are usually no obvious symptoms, making hypertension the main culprit for “more heart disease and stroke deaths than almost all other preventable causes,”⁴ falling second only to smoking. Check out the guide below to see where you fall on the scale, and make it a priority to live a healthy life to help build a healthy future.

If you think you may be at risk of high blood pressure or hypertension, consult with your doctor. This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Sources:

“Nearly Half of U.S. Adults Could Now Be Classified with High Blood Pressure, under New Definitions.” News on Heart.org, 14 Nov. 2017, news.heart.org/nearly-half-u-s-adults-now-classified-high-blood-pressure-new-definitions/.
Ibid
Ibid
Ibid

Referenced:

http://hyper.ahajournals.org/content/early/2017/11/10/HYP.000000000000006

It’s LA Fitness’ 33rd Anniversary!

by Candice Currie | Nov 8, 2017 | All, Community, Fitness, Home, News

As LA Fitness celebrates its 33rd anniversary, we are sharing our top 33 articles for your enjoyment! Don’t forget to share your thoughts in the comment section below, we would love to hear from you!

Below are some of our favorite fitness articles, which range from top sport and fitness trends from around the world, to an interactive LA Fitness quiz, and even the first episode of our recently launched Ask A Trainer series! Check out the posts below for some helpful fitness tips and advice to keep your fitness game strong and your knowledge of fitness even stronger.

Fitness –

Who doesn’t love food? It’s tasty, it’s necessary, and we need it to sustain healthy lives. However, most of us lack a deeper understanding of how food actually affects our body. Our registered dietitian, along with a staff of knowledgeable writers, work on providing nutrition articles to help bridge the gap between food fact and fiction. Check out some of our top nutrition articles below, and if you’re still left with nutrition questions of your own, don’t hesitate to ask your own here!

Nutrition –

Health and wellness directly correlate with fitness and nutrition, so what can you do to help promote a healthy body? Check out our wellness articles below for helpful tips on keeping your body at its best, both inside and out.

Health & Wellness –

We all have our days where it seems like heading to the gym and eating healthy seems harder than others. Use the inspirational member spotlight stories below to help keep you feeling motivated to hit your fitness goals – we believe in you!

Member Stories –

Here’s How to Overcome a Weight Loss Plateau