10 Spring Cleaning Tips to Help Make Your Life More Joyful

10 Spring Cleaning Tips to Help Make Your Life More Joyful

Spring cleaning is all about getting rid of the old and making room for the new! It’s a season for change. A time to make things fresh again. But, how did spring cleaning become such a tradition?

The History of Spring Cleaning

According to an article published by Country Living1 referencing an article that was published by the Washington Post, the annual tradition of spring-cleaning dates back to the 1800s when housekeepers would have to clean the dirt that had collected in the home from the cold winter months.

Soot and grime would collect, lamps were lit with whale oil or kerosene, and needless to say, things got messy. In order to clean the mess up, windows would be opened to let in the fresh air and let out the dirt and soot. Of course, opening up the windows meant the weather had to be nicer.

However, there are also religious origins associated with spring cleaning in Jewish, Christian and Iranian customs. Each consist of a special type of cleaning that takes place in honor of a religious holiday.

And probably the most obvious of all reasons is that in the winter the weather is colder and the sky is murkier, which makes us sleepier – not to mention that the days are shorter! Energy is hard to be found during the winter months, so once the sun starts showing itself again and our bodies begin feeling recharged, it’s easier to wake up and feel an urge to start wiping away all that extra dust you may start noticing around the house.

Spring Cleaning Tips

Whatever your reason for spring cleaning is, it’s always good to try switching things up, whether that’s spring cleaning your home, your fitness routine, or your nutritional habits! (Did those warm winter comfort foods add on a few extra pounds?)

Check out our list of some helpful ways you can spring clean your health and fitness routines!

Spring Clean Your Fitness Routine Tip #1

Here comes the sun, do doo do do.

Staying active doesn’t have to just mean staying active in the gym! Living a healthy lifestyle means staying active indoors and outdoors! When the weather starts looking nice, head outside for some fresh air and to try a new exercise – switching up your fitness routine can help prevent your body from hitting a weight loss plateau.

Spring Clean Your Fitness Routine Tip #2

Out with the old, in with the new!

Are you a cardio person or more of a weightlifter? Chances are you probably prefer one over the other, but both are needed for a balanced fitness routine! Try switching it up and add some more weight training to your routine or cardio if that’s where you normally struggle. Change can do the body good, and there’s no better time than spring cleaning to get started with something new!

Spring Clean Your Fitness Routine Tip #3

HIIT the Ground Running

Spring cleaning your fitness routine doesn’t necessarily mean trying an entirely new activity. It could be something as simple as switching up your interval training. Perhaps try shorter, high-intensity workouts a couple times a week and combine those with longer, steadier workouts throughout the week.

Find a HIIT by LAF® studio near you.

Spring Clean Your Fitness Routine Tip #4

The Early Bird Gets the Gains?

A workout is a workout no matter the time of day, but if you’re used to going to the gym after work, try going first thing in the morning – dare we suggest even before your morning cup of coffee? Or if you’re used to mornings, try going after work and sweating off some of that post work stress. Changing up the time you go to the gym helps keep things fresh and can help break you out of your normal routine.

Spring Clean Your Fitness Routine Tip #5

Spring into Sports!

Are you a fan of sports? Try joining a recreational sports league to help keep yourself active while also trying something new! Sometimes, participating in sports is a great way to forget you’re working out while also having fun. LA Fitness offers a variety of club leagues – ask the front desk about it today!

Join a league.

Spring Clean Your Fitness Routine Tip #6

Group Fitness Fun

If you haven’t tried a Group Fitness class yet, now is the time! There are countless options available at various times throughout the day. Try an activity you’ve never done before and give it a chance – it could become one of your new favorite exercises. Plus, having a class support group and trained instructors cheering you on can help keep you motivated on days that you’re losing steam.

Find a group fitness class for you, here!

Spring Clean Your Fitness Routine Tip #7

We. Dare. You.

Are you up for a challenge? Sign up for a race! It’s a great way to train for an event and embrace your competitive side. Plus, cardio is great for the heart and building endurance. Even if you’re not a fan of long distance running, there are plenty of 5ks available year around. Check out what’s local to you!

Spring Clean Your Fitness Routine Tip #8

Grab a Moving Buddy.

Friends who train together make waves together. Swap out after work happy hour for flex hour at the gym. Not only does having a gym buddy help keep you accountable, but it can be a lot more encouraging than working out solo. Try inviting a friend to join you for a sweat sesh and set mini challenges for each other for some friendly fun.

Invite a friend.

Spring Clean Your Fitness Routine Tip #9

Train. Harder.

Do you feel like you have a pretty good grasp on fitness by now? Try elevating your fitness routine by working with a personal trainer. Adding a trainer to your routine can help you train harder, add variety to your workouts, and push you to step outside your comfort zone.

Sources:

  1. Carter, Maria. “How Spring Cleaning Became an Annual Tradition.” Country Living, Country Living, 24 Jan. 2018, www.countryliving.com/home-maintenance/a38381/how-spring-cleaning-became-a-tradition/.

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Rib Eye Steak and Zoodles from Sealegs Wine Bar

Rib Eye Steak and Zoodles from Sealegs Wine Bar

“A well-balanced meal constitutes healthy cooking. I believe in ‘everything in moderation’, eating from the full spectrum of food and limiting the rich and indulgent ingredients. You can obtain great flavor from vegetables alone, and if you cook from the heart, that might be the healthiest ingredient of all.”

Chef Paul Vazquez

Executive Chef, SeaLegs Wine Bar


SeaLegs Wine Bar is located at 21022 Beach Blvd. #105, Huntington Beach, CA 92648. Open Monday through Friday from 4pm to 10:30pm, Saturday from 10am to 11:30pm, and Sunday from 10am to 3pm. For the menu and additional details, please visit http://www.sealegswinebar.com/.


Rib Eye Steak and Zoodles from Sealegs Wine Bar

Photo Credit: Candace Rock 

Ingredients

For the Dish

  • 14 oz. ribeye, off the bone, cubed
  • 2 tablespoons unsalted butter
  • 2 medium zucchini, spiralized
  • 1 Tablespoon blended olive oil
  • 1 Teaspoon minced garlic
  • 1 Teaspoon minced shallot
  • ¼ to ½ cup cherry tomatoes, halved (adjust to your preference)
  • ¼ cup white wine
  • ½ cup veggie stock
  • salt and pepper to taste
  • minced parsley to garnish
  • parmesan cheese (optional)

For the Steak Marinade

  • 1 cup soy sauce
  • 1 cup rice wine vinegar
  • ½ cup mirin
  • ½ cup olive oil
  • 1 jalapeno, deseeded
  • 2 tablespoons grated ginger
  • ½ bunch cilantro

Method

Step 1:

  • Take all ingredients for the marinade and blend them together.
  • Cube up the steak and place in marinade for at least 30 minutes.
  • Prepare veggies while meat marinates (spiralize zucchini, halve cherry tomatoes, mince garlic and shallot).
  • Remove meat from marinade, season with salt and pepper.
  • In a hot cast iron pan, sear steak cubes until browned on all sides.
  • Finish with 1 tablespoon butter to coat steaks, remove from heat and rest while cooking zoodles.

Step 2:

  • In a hot pan, begin to sauté garlic and shallot in oil until fragrant.
  • Add tomatoes and continue to sauté.
  • Add zucchini noodles and sauté until al dente.
  • Deglaze pan with white wine until it evaporates.
  • Lower the heat, add the veggie stock.
  • Cook zoodles until tender.
  • Season with salt and pepper.

Step 3: 

  • Serve in large bowl, putting zoodles off to one side, leaving room for the steak.
  • Sprinkle minced parsley over zucchini and sea salt over the steak cubes for added flavor.
  • (Additionally, you can also sprinkle grated parmesan cheese over the zoodles).

Featured Recipes

 Give Me Strength Training – Podcast Ep. 19

 Give Me Strength Training – Podcast Ep. 19


Welcome to the 19th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we speak with LA Fitness, Personal Training Director, Mark Joseph de Guzman, who educates us on the importance of strength training.

How Are We Doing? 


This podcast 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.


Timecard Markers – Give Me Strength Training – Podcast Ep. 19

Intro

Begins at 0:01

Personal Training Director, Mark Joseph de Guzman joins the show

Begins at 0:33

Let’s Define Strength Training – Do Bodyweight Exercises Count?

0:52

How Does Strength Training Build the Muscle?

1:41

Can Strength Training Improve Metabolism?

2:45

What Type of Protein is Best for Building Muscle?

4:41

How Much Protein Should Be Consumed Per Day?

5:26

FACT or FICTION: Will Girls Get Bulky from Strength Training?

6:58

What Should Bodybuilders Do to Bulk?

8:01

What is the Average PT Client Looking to Accomplish?

9:46

Different Types of Strength Training: Does One Work Better Than Another?

10:31

What Is Muscle Confusion?

11:10

Rest Days and Strength Training

13:22

What is the Best Thing to Do for Your Muscles After Strength Training?

15:24

How Does Strength Training Affect the Blood? 

17:05

How Important is it to Train the Entire Body? 

18:07

Why Do Bodybuilders Oil Themselves Up So Much?

19:25

Actionable Advice

20:50

Outro

22:00


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Member Spotlight | Having a Ball On and Off the Court

Member Spotlight | Having a Ball On and Off the Court

APPLE VALLEY, Minn. — For the past three decades, Jerry and Marilyn Hoagland have been playing racquetball together.

“Sometimes we get on the court when we haven’t been having a very good time at home,” Marilyn said. “Then we get here, and it’s all gone.”

Every Tuesday night, you can find the pair at the LA Fitness in Apple Valley, a place where they have become revered.

“They’re inspiring,” LA Fitness racquetball coordinator Scott Rosenburg said. “They run hard every single Tuesday.”

At 88 and 87 years young, the Hoaglands haven’t shown any signs of slowing down.

“I wanted to play until I was 100,” Jerry said. “Maybe I will.”

When Jerry and Marilyn aren’t facing each other, you can find them beating opponents more than half of their age.

“Guys don’t like to be beat by an old lady,” Marilyn said.

It started just for fun, but it’s now become a necessity for this couple of 58 years.

“It’s a lifesaver for me right now,” Marilyn said. “This is what keeps me alive. The exercise and doing it on a regular basis.”

But it’s more than just exercise or even fun for that matter.

Racquetball for the Hoaglands, is proof that couples who play together really do stay together.

“We shake hands afterward,” Jerry said. “Sometimes she doesn’t shake my hand, but usually she does.”

Reposted with permission by KARE 11 NBC. Original story written by Ryan Shaver. 


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Are Supplements Really Necessary to Be Successful in the Gym?

Are Supplements Really Necessary to Be Successful in the Gym?

During my time as a writer for LA Fitness, my knowledge of nutrition, fitness, and health topics has grown considerably. As a certified personal trainer, I usually feel comfortable sharing my insights on fitness topics. Yet, there are still questions that I need help answering. My latest query is this:

Are supplements really necessary in order to be successful in the gym?

Personally, I do not take any supplements, and I live a very active lifestyle both inside and outside of the gym. Instead, I choose to focus on maintaining a fairly balanced diet. I choose to eat foods that help fuel me while also allowing myself some “cheat days” – which I know some people disagree with – however, that’s what works best for me.

Because everyone is wired differently, my approach may not be what works for you. When it comes to creating a personalized fitness or nutrition plan, it’s best to speak with a personal trainer or registered dietitian. However, supplements are one of those things that I have found very confusing to educate myself on, mainly because I think of them like vitamins and I get my vitamins naturally, rather than taking a vitamin supplement.

Needless to say, I wanted to reach out to a few experts on the matter.

The Trainer


 

“Supplements are the elephant in the room when it comes to the gym scene. The first thing you should always do is to check with your physician and have them do the proper testing to see if you have any deficiencies. Depending on those results or documented family history, you may need to add certain vitamins or mineral supplements to your daily caloric intake. A common example would be pregnant women, who typically get put on prenatal vitamins along with additional iron supplements as they go through their pregnancy. However, if your diet consists of the proper amount of lean meats, fruits, and vegetables, most people should be in a position where additional supplements are not needed to keep up with the individual’s active lifestyle.

The more commonly thought of supplements in our gym world are the performance-enhancing types, such as steroids, creatine, and other performance-enhancing drinks, pills, or injections. While these supplements have been documented to show immediate improvements in one’s overall strength and performance gains, they traditionally result in long term negative effects such as hormonal deficiencies. I never recommend any member or client take these types of supplements unless they have been prescribed by their doctor. For instance, these supplements are sometimes prescribed by surgeons as part of the rehabilitation program after undergoing some kind of major surgery where the supplement will aid in the rapid growth and strength of muscles, which aids in the healing process. Again, these supplements should be avoided as much as possible, generally speaking. You can get all the ‘amp’ and ‘steam’ you need from a proper diet.” – LA Fitness Master Trainer, Geoff Fox

The Dietitian 


 

“Just as you can get in a good workout without ever lifting up a free weight or stepping on a treadmill, you can get good exercise performance without having to take supplements. A sound diet balanced in nutrients with good hydration supports general exercise goals for non-athletes just fine. Now, healthy adults that are already fit and toned, who fuel right and would like to take it to the next level may benefit from that extra push a sports supplement can provide. They might utilize creatine, glutamine or a protein powder high in branched-chain amino acids to start. Also, caffeine can be a boost to those training for endurance.” – Debbie James, RDN

The Doctor 


 

“Supplements are a highly unregulated area with few randomized, placebo-controlled trials to warrant their effectiveness. For supplements in which we do have good quality data, they have been found to rarely live up to the hype. Furthermore, we want to be cautious and consider what medications one is taking because supplements can sometimes interact and change the effectiveness of medication. Always follow the directions of your doctor, particularly when it comes to taking supplements when you’re also taking medications. The big concern around supplements is that the label may not always reflect what is in the product.  When it comes to “being successful at the gym”, everyone is looking for the edge. The thought is that supplements may help in getting to the goal faster. However, healthy eating and exercise should not be a goal but a lifestyle. Habits are what create lasting change and success. Unfortunately, there are no shortcuts in this journey. At Kaiser Permanente, we believe the key to healthy living is to sleep more, move more, stress less and consider increasing how many greens you eat, such as a plant-based diet. That’s it. This is what research has repeatedly shown to optimize our health.”  – Sean Hashmi, M.D., nephrologist and adult weight management lead, Kaiser Permanente Woodland Hills Medical Center

The Results


 

From our three experts, it looks like the overall answer is that supplements are not necessary in order to be successful in the gym, but they could be helpful for certain people, depending on your fitness lifestyle and goals.

However, supplements can be dangerous if you’re taking the wrong type. So, before you choose to take any supplement, be sure to fully understand what’s in it and how it affects your body.

A healthy diet combined with a balanced nutrition plan should give you the nutrients and energy you need to build a healthy body for yourself. However, this generalized advice may not apply to those with certain medical conditions, so always follow the recommendations of your doctor.


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