Member Spotlight | The Breaking Point

Member Spotlight | The Breaking Point

Tyler I., December 2013

It was a day like any other. Tyler I., of Brookhaven, PA, was getting ready for work, sitting on the couch and tying his boots just like every other morning. However, on this particular day when Tyler stood up to finish getting ready, he found himself out of breath from simply tying his shoes. This was his breaking point. At only 22-years-old, Tyler was 6’1” and weighed 365 lbs., suffered from joint pain and high blood pressure, and was borderline diabetic. When Tyler realized how out of breath he was from tying his shoes, he knew things needed to change. Tyler shared that the change didn’t start a couple days later, or a week later, it started that day. He committed himself to a complete lifestyle change.

Tyler began educating himself on how the body works. He read about macronutrients and how the body processes calories in versus calories out. (Read more about macronutrients here.) He wisely estimated his maximum caloric intake based on his body and began to carefully create a meal plan for himself. While this took care of the nutrition part of things, Tyler now needed to focus on the exercise portion. He joined LA Fitness in March of 2017, and began doing 25 minutes of cardio per day, 7 days a week, with very minimal weight lifting. His initial goal was to get rid of his fat first and then begin building muscle.

“The change didn’t start a couple days later, a week later, it started that day.”

Tyler I.

LA Fitness Member

Slowly over time, Tyler increased the time he spent on cardio. His two favorite cardio machines were the elliptical and Stairmaster, which he said really helped him “feel the burn”! Towards the end of an 8-month period, Tyler was spending up to 3 hours per day in the gym and was down 150 lbs.! He now weighed 215 lbs.,  and he was proud of the change he had made. While he was satisfied with the weight he had lost, Tyler now decided it was time to start building some lean muscle. This was the hardest part for him. Up until now, Tyler had enjoyed watching the numbers on the scale continually drop. However, as Tyler had learned, in order to gain muscle, he needed to increase his calorie consumption! It seemed completely counterintuitive to what Tyler had been doing prior, but he knew it was something he had to overcome in order to obtain the results he desired.

“The human mind is a very, very powerful thing. Once you fully understand the power your brain holds, you will truly realize your potential. When you are truly dedicated to something, you can and will make it happen. You cannot be half in and half out. With full dedication towards your goals, anything is possible. Set a goal, don’t lose focus and keep going until you achieve that goal. You may hit roadblocks along the way, keep pushing through them and come out stronger!”

Tyler I.

LA Fitness Member

Tyler began getting serious about his weight training, and to this day, continues working out 7 days a week in order to achieve his future goal of competing in a fitness competition – and we believe in him! Tyler never dreamed that at 365 lbs., with a long list of health issues, he’d be where he is today. His relentless drive helped push him to accomplish his goals and build a healthy future for himself. Not only has Tyler turned his life around, but he acts as an inspiration to many who hope to do the same. As Tyler shared, “…with the right mindset, anything is possible!”


 

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Step Out of Your Comfort Zone

Step Out of Your Comfort Zone

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.”

Ralph Waldo Emerson

Poet

It feels good to feel comfortable, right? It’s safe, it’s familiar, and in that state of comfort nothing changes – but is that a good thing?

There is a saying that states, “Great things never came from comfort zones” (Author Unknown), so why limit yourself to a life of mediocrity? That may be tough to swallow, but it’s the words that many who want to make a change need to hear. Stepping out of your comfort zone can be scary; however, challenging yourself helps push you further than you ever could imagine.

Now take a moment to reflect upon something you’ve wanted to change, improve upon, or take a risk on in your life – let’s make it a reality. The fact is, many of us want to make changes for the better, but it’s hard taking that first step. As part of the LA Fitness family, you are surrounded by a community of like-minded individuals all working towards personal improvements of their own. You are not alone in the journey.

Everyone Has a Story

The you today will not be the same you 5 years from now, and that’s a good thing! Push yourself daily to become a better you than the day before, and you’ll be proud looking back at how far you’ve come. However, it’s easier said than done. The fear of the unknown can hold you back from experiencing some of the greatest moments you can imagine, and accomplishing more than you ever thought possible, but we’re here to say: it can be done.

  1. Get to the gym.
  2. Stay motivated.
  3. Keep your goals close, and your reasons for wanting to accomplish them even closer.
  4. Track your progress.
  5. Don’t let small setbacks discourage you.
  6. Celebrate success.

If you feel like you could use a little extra motivation, consider signing up for a training session with one of our Pro Results® personal trainers.* They can help answer your PT-related questions, assist in designing a customized workout plan for you, and provide ongoing motivation and support.

However, if you’re not quite ready to set up a PT appointment, or you just feel more comfortable working out on your own, you can still benefit from the support of your fellow LA Fitness community. Share your Commit to Fit goals with us for a chance to be featured on Living Healthy! Regardless of where you are at on your journey to becoming a healthier and more fit you, we believe in you.

Already an LA Fitness member? Do you feel like encouraging a friend or family member to join you on your path to success? Send them a 14-day guest pass here.

*Personal training services require an additional agreement and are subject to additional fees.


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Which Apple is Better For You, Red or Green?

Which Apple is Better For You, Red or Green?

Aristotle questioned human behavior, Einstein questioned the rules of relativity, and Edison questioned electricity. Today, we are questioning nutrition – fruit, to be specific. Are red or green apples healthier for you? Is there a difference? Does having an apple a day really keep the doctor away? We dive headfirst into this important debate.

The apple is a fruit that is often taken for granted. Offered in almost all grocery stores and farmers’ markets year-round, these tasty nutritious treats provide a host of health benefits. Let’s take a closer look.

In general, apples can help with:

  • Weight loss – Apples are high in fiber and water, which can help you feel more full. In a study of obese mice, those that were given a supplement of ground apples and apple juice concentrate not only lost more weight but also had lower levels of “bad” cholesterol, triglycerides and total cholesterol than the control group.1
  • Heart Health – There is a link between consuming apples and a lowered risk of heart disease. Not only are they “high in soluble fiber, which helps lower cholesterol, [but] they also have polyphenols, which are linked to lower blood pressure and stroke risk.”2
  • Lowered Risk of Type 2 Diabetes – Due to the polyphenol antioxidant content of apples, they’re thought to help prevent tissue damage to beta cells in the pancreas.3 These cells produce insulin for the body, and oftentimes they are damaged in people with type 2 diabetes. A deeper look into the study can be found here.
  • Good Tummy Bacteria – The type of fiber found in apples (pectin) acts as a prebiotic, helping to promote good bacteria in the belly.4
  • Better Cognitive Function – Multiple studies conducted have shown that apple juice may help prevent the deterioration of neurotransmitters involved in the memory. This is especially important because low levels of acetylcholine, a type of neurotransmitter, have been linked to Alzheimer’s disease, so drink up that apple juice!

 

The Great Debate: Red vs. Green

  • Red apples tend to have more antioxidants than green, but the difference is small.5
  • Red apples offer anti-inflammatory benefits.
  • On the other hand, “green apples may contain slightly more fiber and fewer carbohydrates and sugar than red apples.”6
  • Green apples have more of a tart taste. Red apples tend to taste sweeter.

The fact is both red and green apples are a good nutritious option. The differences are very slight, so red apple fans and green apple fans rejoice! The overall health benefits of apples, regardless of color, are many. The age-old saying, “an apple a day,” really may keep the doctor away.

What are your nutrition-related questions? Submit your best by clicking here!

Leave us a comment in the box below with your apple preference! Which will come out on top – red or green?

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.


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How to Determine Your Macro Breakdown

How to Determine Your Macro Breakdown

LA Fitness registered dietitian, Debbie James, helps a member better understand how to determine her macro breakdown and which carbohydrates are good for you!

Member Spotlight | Overcoming Heartbreak

Member Spotlight | Overcoming Heartbreak

Have you ever suffered from a heartbreak? Meet Tyler G. of Dallas, TX, who found himself at an all-time low after his 7-year relationship came to a brutal end. He felt completely lost and suffered from overwhelming depression and anxiety. Tyler became so insecure with himself, that he didn’t know what to do – until he came to the point where he knew he had to change, take action, and gain control of his life again. That’s what brought him through the doors of LA Fitness back in December of 2016.

From Negative to Positive

At the start of Tyler’s fitness journey, he weighed in at 250 lbs. with a size 40 waist. Performing everyday tasks started to become challenging, and he was ready to change that. Tyler noticed that the more he stepped into the gym and trained, the more he started to see his body change, and not only that, but his mind started to transform too. He began eating healthier foods and substituted all the negatives he faced with positives. He fell in love with the process and soon found himself going to the store and checking the nutrition facts on everything he was buying. His diet started consisting of high protein, healthy carbs, and plenty of veggies. Not only that, but Tyler cut out all fried foods, fast food, sodas and sugar that he was used to. He had become determined to change the way he looked and felt, and he wasn’t about to give up

“The body is a very fascinating being, and you can literally transform the way you look, by exercising and eating healthy […] once the process starts to unfold you will fall in love with the lifestyle.”

Tyler G.

LA Fitness Member

A Whole New Life

Tyler trains every day now, sometimes even twice a day. He has learned that taking control of his own health and exercising regularly can help benefit so much, both mentally and physically. Since beginning his fitness journey with LA Fitness, Tyler has gained a passion for fitness and healthy living. He hopes to take what he’s learned and use it to help inspire and motivate others to do the same. Every time Tyler steps into the gym, he sees it as a battle he holds against himself. He put it as, “it’s me vs. me and I’m never going to lose, and after my workout I just feel so satisfied.” Tyler now weighs 180 lbs. and says that his size 32 shorts are now a little loose!

“It has totally changed my whole life. I have gained self-confidence in myself to believe I can do anything I set my mind to. The gym has allowed me to overcome so much adversity in my life, and I am so thankful for that. It has given me peace in my life, and for me that is the ultimate achievement.”

Tyler G.

LA Fitness Member

The Future

Tyler plans to keep pushing himself and learning more about himself through a consistent training regimen. He hopes to soon enter a physique competition and perhaps one day become a sponsored athlete. Tyler also hopes to one day become a trainer and use his own personal success story to inspire and help change others for the better.

This article is not meant to be construed as medical or nutritional advice. Consult with your physician before beginning a new fitness or dietary regimen.


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Here’s How to Overcome a Weight Loss Plateau

Here’s How to Overcome a Weight Loss Plateau

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:

  1. 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
  2. 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
  3. 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.3 Also, 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:

  1. “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.
  2. Ibid
  3. 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/.

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