What to Expect When Joining LA Fitness

What to Expect When Joining LA Fitness

by | Jan 4, 2019 | All, Fitness, Home

It’s the start of the New Year, which means endless possibilities for what you can accomplish in the twelve months that lay ahead! A fresh start, a clean slate, a brand-new year! It’s exciting just thinking about the positive changes that can be made. For many, taking control of their fitness and nutrition tops the list of changes wanted. While not everything in life can be controlled, your fitness and diet can be. Positive and healthy changes made to these parts of your life can transfer to other aspects of your life too! This probably leaves you asking yourself, “Where do I begin? How do I start?”

A great place to help kickstart a new positive change is to surround yourself with other like-minded individuals. That old saying about you becoming who you surround yourself with is pretty accurate. Chances are that if you’re around a group who prioritizes the importance of fitness and focuses on healthier eating habits, they’ll help inspire you to do the same – and keep you motivated!

That is why joining a local gym may be the key factor needed to accomplish your goals. However, for some people, this can be scary. There’s the pressure of thinking you already need to be in somewhat decent shape before joining or the fear of not knowing what to expect that can be holding you back. Change can be scary but change causes growth and growth in a positive direction is worth a bit of uncomfortableness in the beginning. Trust us, your future healthier self will thank you.

To put some of the unknown scariness of joining a gym aside, we’ve compiled a list of what you can expect when joining an LA Fitness.

  1. Greet the front desk staff and let them know you’re interested in joining.
  2. A sales representative will greet you and give you a tour of the club.
  3. They’ll take you to the service area and ask what your goals are.
  4. After careful review, they’ll educate you on plan and pricing options.
  5. They’ll introduce you to a PT representative who will set you up with a free fitness assessment.

You can always try us out first! Click here for a guest pass.

Once you’re all signed up you’ll have access to –

Group Fitness Classes

You’ll have access to many different options for group fitness classes including member favorites like cycle, yoga, and Zumba®. Group Fitness is a great place to begin if you don’t know where to start with gym equipment. It’s a fun way to keep your cardio options interesting so you never get bored during a workout again. Plus, some Group Fitness classes incorporate weight training or body weight exercises, meaning you can get your strength training in this way too!

Pool*

Our pools are kept at a comfortable temperature in the low 80’s. Swimming doesn’t just have to be saved for the summer months. Try out a Group Fitness Aqua Fit class for some low impact cardio or enjoy the swimming lanes on your own when classes aren’t in session. The pool can even be a great way to unwind after a tough workout. Certain clubs even have a spa available to all members to relax in and help loosen up the muscles after a long day. Make sure to check to see if your club has these options available.

Weight Room

Each LA Fitness weight room typically boosts over 20,000 pounds of free weights for members to use. Dumbbells start at 5lbs. and go all the way up to 100 lbs. There are also plate weight options, barbell options, and resistance training equipment. The variety ensures that there’s a little something for everyone, depending on your fitness level and weight training preferences.

Locker Room

The locker room is the one place you’ll want to visit every time you work out in our gyms. With full-sized lockers, showers, a dry sauna, and restrooms, you’ll definitely benefit from our spa-like amenities. Just make sure to bring your own lock and please remember that lockers are for day use only. Some clubs even provide a towel service in case you left yours at home.*

Cycle

Our cycle equipment is available for Group Fitness classes and solo workouts. In a Group Fitness setting, riders can expect to pedal a distance of 15 to 20 miles in a one-hour class! Cycle can be a great way to get in some HIIT training, otherwise known as high-intensity interval training. For those new to cycle, don’t let the distance or high intensity scare you away. Each class starts off at a beginner’s pace which you’re able to stay at until you get comfortable to pick your speed up. As long as you keep the pedals moving, you’re doing your body some good.

Cardio

Ellipticals, treadmills, cross-trainers, stationary bikes, and stair climbers are what you can expect to find in the cardio section of an LA Fitness. If you’re not one for Group Fitness classes, these might be a better option for you to still get your cardio in. With plenty to choose from, you have the option to train different parts of your body, to choose a low impact or high impact option, or to simply switch up the routine if things get stale with your workouts. (It’s good to switch up your workout roughly every two weeks anyway to keep the body surprised!)

Pro Results® Personal Training*

This is the best option if you’re looking for someone to help hold you accountable for your workouts and make sure you’re doing the correct workout each time you’re in the club. It’s important to mention that when you join Pro Result® Personal Training, you’re not just being told what to do and how many times a week to do it, but you’re learning as well. You’ll be paired with a trainer that knows your specific goals and how to help you accomplish them. During your training, you’ll learn what equipment works best for you, helpful tips on cardio versus strength training, and how you can better improve your diet.

Selectorized Equipment

We recommend our selectorized equipment stations for those who are new to working out. These machines often times will help you focus on form to help you better understand how to do the exercise without causing injury to yourself. These machines can be adjusted to your strength level and height, and there are machines designed to focus on specific target areas. If you’re unsure how to use a piece of equipment, there’s usually a sticker diagram attached the machine showing you how to use it properly. If you’re still unsure, visit our personal training department and have them help you.

Basketball/Club Leagues*

Our basketball courts are full length and built for free play. They can also double as a volleyball court. Basketballs and volleyballs are provided for players to use during their time in the gym. For those who are looking for something more than freestyle pickup games, some LA Fitness clubs offer leagues you can join for an additional cost. Ask the front desk of your club for more details.

Racquetball/Club Leagues*

Racquetball courts can be reserved on the LA Fitness mobile app for up to two hours of play time. If you choose not to reserve online, you can also come in to the club and grab a free court. They are first-come, first-serve. For those who are looking for something more competitive, some LA Fitness clubs offer leagues you can join for an additional cost. Ask the front desk of your club for more details.

Stretching Area

The stretching area helps you recover after a hard workout. By taking 10 to 15 minutes to stretch after your workout, you can help lengthen your muscle tissues which will help you recover faster and get stronger. Nobody wants a pulled muscle – that’s why there’s an area dedicated to post-workout rest and stretch.

Kids Klub*

Perfect for the busy moms, dads, grandmas, grandpas, and anyone else who may be responsible for watching the little ones while also trying to get their workout in. Our staff make sure your child is watched after, and safe and secure, while you enjoy your workout in peace. Check your home club for Kids Klub hours.

Front Desk/Mobile Check-in

The mobile check-in is a fast and convenient way to get your workout started faster. Have your phone out, the app ready, and simply scan your way in when entering the club to save you time at check-in.

Some additional member and non-member benefits include access to:

  • The Living Healthy Blog
    • Includes: Member Spotlight success stories, health, nutrition, and wellness articles to help educate you, and Living Healthy recipes from restaurants across the nation.
  • The Living Healthy Podcast
    • The official podcast of LA Fitness hosted by two Living Healthy members dedicated to learning more about the world of health, fitness, and nutrition. Every other week a guest is brought on to the show to give listeners a better understanding of what it takes to be healthier overall. (Listen here!)
  • Ask Our Dietitian
    • LA Fitness registered dietitian, Debbie James, is here to help answer your nutrition-related questions. That’s right – you can ask us your nutrition questions free of charge! Please note: We do not currently provide personalized nutrition plans, but you can send us in your nutrition-related question here for a chance for it to be a featured question on our blog.
  • Ask A Trainer YouTube Series
    • Filled with member questions related to fitness, this is the go-to place if you have a fitness question that you can’t seem to find the answer to. (Watch here.)

What are your health and fitness goals? Let us know in the comments below!

Click to explore our clubs, here.

*Amenities and classes vary by location. Some amenities and classes may be available for an additional fee. Pro Results® Personal Training requires an additional fee and entry into a separate agreement.

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Experience the Dory Catch from Lido Bottle Works

Experience the Dory Catch from Lido Bottle Works

by | Jan 2, 2019 | All, Home, Nutrition, Recipes

“The Dory Catch at Lido Bottle Works highlights and encompasses the true meaning of local in every ingredient. The fish changes every day. Here’s one you can make at home. Try and support a local farmer’s market when you shop for this.”

Executive Chef Amy Lebrun , Lido Bottle Works

Photography provided by: Lido Bottle Works

Lido Bottle Works is located at 3408 Via Oporto #103, Newport Beach, CA 92663. Open Monday through Thursday 11am to 11pm, Friday and Saturday from 11am to 12am, and Sunday from 11am to 10pm. For the menu and additional details, please visit lidobottleworks.com.

LIDO BOTTLE WORKS DORY CATCH

Photography by: Niyaz Pirani, Knife & Spork Public Relations

Recipe provided by Executive Chef Amy Lebrun of Lido Bottle Works

Ingredients

For the Salmon

  • 2 each 6 oz. Salmon Fillet
  • 1/8 tsp. Smoked Paprika
  • Salt and Pepper to taste
  • 1 tbs. Olive Oil
  • 1 tbs. Butter

For the Kabocha Squash Puree

  • 1 cup Squash Puree (peeled and small dice)
  • 2 oz. White Onion (small dice)
  • 2 each Garlic Cloves (small dice)
  • 1/4 cup White Wine
  • 2 tbs. Olive Oil
  • 2 oz. Seasonal Apples (peeled and diced)
  • 2 oz. Heavy Cream
  • 4 oz. Vegetable Stock
  • 1 tsp. Salt

For the Fingerling Potatoes

  • 1 cup Fingerling Potatoes (cut into 1/4 inch coins)
  • 2 tbs. Olive Oil
  • Salt and Pepper to taste
  • 1/2 oz. Chopped Parsley

For the Winter Green Salad

  • 1 oz. Apple (thinly sliced)
  • 1 oz. Fennel (thinly sliced)
  • 2 each Radishes (thinly sliced)
  • Handful of Garden Green (of your choice)
    • *Chef’s Note: I prefer Dandelion, Mustard, Arugula, Frisse, Kale, Blommsdale Spinach and Chard.
  • 2 oz. Fresh Squeezed Lemon Juice
  • 1 oz. Olive Oil
  • Salt and Pepper to taste

Method

Step 1:

For the Salmon

  • Season filet with olive oil, smoked paprika, salt, and pepper.
  • Put salmon in a buttered saute pan and in the oven at 350 degrees.
  • Cook to the desired temperature.

Step 2:

For the Kabocha Squash Puree

  • In a small pot on low heat add oil, garlic, onion, apples and white wine. Sweat until cooked through and alcohol is cooked out.
  • Add squash, cream, vegetable stock, salt, and pepper and cook until squash is cooked through.
  • Transfer to a mixer/blender/food processor to puree. If the puree is too thick, add more vegetable stock to it to thin out and make super smooth.

Step 3: 

For the Fingerling Potatoes 

  • Toss fingerling potatoes in oil, salt, and pepper.
  • Put on a sheet pan and roast in the oven at 350 degrees until cooked through.
  • You can cook the potatoes at the same time as the salmon, but note that the potatoes will take longer to cook.

Step 4:

For the Winter Green Salad

  • In a bowl toss all ingredients together and coat with lemon juice and olive oil.

Featured Recipes

AAT: Ep. 36 – How Do I Prioritize Losing Weight and Gaining Muscle

AAT: Ep. 36 – How Do I Prioritize Losing Weight and Gaining Muscle

by | Dec 24, 2018 | All, Ask A Trainer, Fitness, Home

Ask A Trainer: Featured Question of the Week

On this episode of ‘Ask A Trainer’ we speak with LA Fitness Pro Results® trainer Morgan C., and get her expert advice on whether or not strength training or cardio should come first when it comes to weight loss. 

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

11 + 15 =

**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.

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HIIT Results in Weight Loss

HIIT Results in Weight Loss

by | Dec 24, 2018 | All, Fitness, Home, Workouts

Watch out because we’re about to HIIT you with some facts (that’s the only pun, I swear).

HIIT, otherwise known as high-intensity interval training, is a fast yet challenging way to get your workout in and continue burning calories afterward your workout as well. This is due to the Afterburn Effect” caused by EPOC, or post-exercise oxygen consumption. EPOC can help HIIT enthusiasts burn calories for up to 36 hrs. after their workout!*

Shorter workout periods and longer calorie-burning times? It sounds too good to be true.

(But it’s not.)

HIIT incorporates functional exercises, core training, cardio interval training, and strength training. The key is focusing on different heart rate training zones. Each zone uses a different percentage of max heart rate, allowing for different types of burns. While there are different types of HIIT workouts ranging from 10 minutes, all the way to an hour, HIIT by LAF uses the full hour so you get the best workout to help maximize your endurance, calorie burn, and fat loss.

In order to achieve the “Afterburn Effect”, you should maintain staying within 80% to 89% of your max heart rate for 15-25 minutes throughout your workout. This is when carbohydrates and fats go through supply variances and help contribute to the burn. Due to HIIT being based around heart rate, a heart rate monitor is suggested in order to properly monitor your workout.

In a HIIT by LAF class, MYZONE Heart Rate monitors are worn. MYZONE uses the HUNT formula to calculate max HR.

HUNT Formula

Max HR = 211 – (0.64 x age)

For example, a 28-year-old female would calculate her max HR like this –

Step 1: Multiple 0.64 x 28 (person’s age), which equals 17.92.

Step 2: Subtract that number (17.92) from 211, which equals a maximum heart rate of 193.08.

0.64 x 28 = 17.92

211 – 17.92 = 193.08

HIIT and Weight Loss

The whole purpose of interval training is to help increase calorie burn and build more lean muscle mass. With HIIT, the body may be burning through more calories than it’s used to, depending on your old routine. Because of this, it’s super important that you’re giving your body the nutrition it needs in order to sustain a high-intensity workout – and that means plenty of protein.

Check out our list of protein suggestions you may want to add to your diet!

Try HIIT by LAF

Thinking about giving HIIT by LAF a try? Find out more by checking out some FAQs here.

The Living Healthy Podcast recently published an episode that dives further into what HIIT training encompasses, who HIIT training benefits the most, and why it may be worth adding to your exercise routine. LA Fitness Master Trainer, Geoff F., is our expert on the matter. Listen to the full episode, here.

Visit one of the following LA Fitness locations and try out a HIIT by LAF class today!*

Illinois

Tinley Park (Signature Club)

Coming Soon!

Arizona

PHOENIX BELL RD, AZ

California

AGOURA HILLS (SIG), CA
NORWALK IMPERIAL HWY, CA
MISSION VIEJO – ALICIA PKWY, CA
SANTA ANA – 17TH STREET, CA

Texas

DALLAS MOCKINGBIRD @ LEMON (DALLAS), TX
FRISCO MARKETPLACE/ PARKWAY (DALLAS), TX
MCKINNEY CUSTER (DALLAS), TX
SACHSE (DALLAS), TX
SPRING-KUYKENDAHL (SIG), TX

Canada

NORTH YORK-YONGE ST (SIG), ONT

*Results may vary. HIIT by LAF is available to LA Fitness members 16 years of age or older (or at least 13 years of age and accompanied by a parent or legal guardian) who have purchased Spectrum-branded programming, as indicated on such members’ membership agreements. A parent or legal guardian must sign membership agreement on behalf of members under 18 years of age. Non-LA Fitness members must provide valid I.D. and sign a waiver of liability to use HIIT by LAF studios. Please visit a HIIT by LAF studio for more information, including membership options and pricing.

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What’s Up with Delayed Onset Muscle Soreness?

What’s Up with Delayed Onset Muscle Soreness?

by | Dec 19, 2018 | All, Fitness, Home | 1 comment

Why do muscles sometimes hurt right away and other times up to 48 hours afterward? Delayed Onset Muscle Soreness (DOMS) is something every gym goer experiences, but it can affect everyone differently. DOMS is a common result of physical strain put on the muscles and the microscopic tears, or damage, done to the muscle fibers. This “damage” done to the muscles is extremely beneficial in helping with muscle growth and building strength, but it can cause some discomfort.

While no one likes to be in pain, the slight aches are a good indication that your body is benefiting from the new workout routine. When your body adjusts to the exercise, you’ll experience less pain, but this may be a sign it’s time to switch to a new exercise routine in order to keep your muscles guessing and not getting used to doing the same movements. A shock to the system will help increase muscle awareness and help contribute to continued muscle growth.

Minor discomfort is considered normal, but if your aches and pains are preventing you from doing everyday tasks, this could be an indicator that you’ve strained a muscle too far. In that case, focus on another muscle group in order to give your sore muscles enough time to heal. A good way to help prevent muscle soreness (or at least minimize it) is to properly stretch after each workout session. Some articles on the benefits of stretching can be found here and here.

Additional ways to help the body recover from DOMS is ice, rest, pain medication, massage, heat, and of course, stretching.1 Some people may even benefit from a post-workout cooldown, which would be about 10 minutes of light cardio, followed by stretching. This works because “when muscle temperature is increased, blood flow increases, bringing fresh oxygen and healing nutrients to the injured site.”2 It’s also important that you switch up the muscle groups you’re targeting at the gym, in order to build overall muscle and avoid over trained muscles. This is where injury can occur.

What if you don’t experience soreness after a workout? Well, that doesn’t necessarily mean that you’re not working out hard enough. Different body types handle pain and exercise differently. It could just mean that you’re one of the lucky ones not experiencing as much inflammation as others might. Another way to help decrease DOMS is staying properly hydrated.3 Drinking enough water helps prevent dehydration and assists with circulation.

What are your tips for helping combat DOMS? Leave your suggestions in the comments below. 

Sources:

  1. Sarnataro, Barbara Russi. “Sore Muscles? Don’t Stop Exercising.” WebMD, WebMD, www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising.
  2. Ibid
  3. Zickl, Danielle. “Is Muscle Soreness Really a Sign Of an Effective Workout?” Men’s Health, Men’s Health, 30 July 2018, www.menshealth.com/fitness/a19542200/what-is-delayed-onset-muscle-soreness/.

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