12 Days of LA Fitness

12 Days of LA Fitness

12 Days of LA Fitness Challenge

The twelve days of fitness, is an exciting way to get into the holiday spirit this year! Each day, a workout will be added on to each other until you hit the twelfth day with 12 exercises in total. Now, follow along to the catchy song below and get your workout in for the 12 Days of Fitness. What are you waiting for? Start singing!

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Day 1

  • On the first day of fitness, LA Fitness challenged me to one minute of a wall sit.

Day 2

  • On the second day of fitness, LA Fitness challenged me to do 2 dozen rows and one minute of a wall sit.

Day 3

  • On the third day of fitness, LA Fitness challenged me to 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 4

  • On the fourth day of fitness, LA Fitness challenged me to 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 5

  • On the fifth day of fitness, LA fitness challenged me to 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 6

  • On the sixth day of fitness, LA Fitness challenged me to 6 lunches each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen row, and one minute of a wall sit.

Day 7

  • On the seventh day of fitness, LA Fitness challenged me to 7 solid push-ups, 6 lunges each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 8

  • On the eighth day of fitness, LA Fitness challenged me to 8 mountain climbers, 7 solid push-ups, 6 lunges each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 9

  • On the ninth day of fitness, LA Fitness challenged me to 9 lateral raises, 8 mountain climbers, 7 solid push-ups, 6 lunges each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 10

  • On the tenth day of fitness, LA Fitness challenged me to 10 cherry pickers, 9 lateral raises, 8 mountain climbers, 7 solid push-ups, 6 lunges each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 11

  • On the eleventh day of fitness, LA Fitness challenged me to 11 incline sit-ups, 10 cherry pickers, 9 lateral raises, 8 mountain climbers, 7 solid push-ups, 6 lunges each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

Day 12

  • On the twelfth day of fitness, LA Fitness challenged me to 12 minutes running, 11 incline sit-ups, 10 cherry pickers, 9 lateral raises, 8 mountain climbers, 7 solid push-ups, 6 lunges each leg, 5 jumping jacks, 4 sumo squats, 3 box jumps, 2 dozen rows and one minute of a wall sit.

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What Does it Take to Win a Club League Basketball Championship?

What Does it Take to Win a Club League Basketball Championship?

Interested in Club Leagues?

Find out more about Basketball Club Leagues here.

Check out all of the exciting action of the Club League basketball game below!

Club League Atmosphere

The sound of squeaking shoes on a shiny gym floor, the swish of the net and the feel of competition, all describe the atmosphere of a LA Fitness Club Leagues championship basketball game. What’s the winning prize? The prize is to bring home the victory of the Club Leagues championship, win a championship t-shirt and build a bond with team members that will last a lifetime.

Championship Game Recap

To make it to the championship game in a competitive Club League is an accomplishment! On Thursday November 17, 2016 in Irvine, CA two teams squared off in a thrilling championship game. Both the Gold team and the Blue team played hard, but only one team came out victorious.

To start the game, the Gold team led on a high note by scoring a 3-pointer & 2 free-throws early in the game. As the first half concluded, the Blue team came back and took the lead 28 to 26.

In the second 20-minute half, the Gold team narrowed the margin with a few free-throws and took the lead 43 to 41. The competition was fierce and the score continued to go back and forth in the second half. Ultimately, the game came down to the wire, with the Blue team winning the game 60 to 58!

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LA Fitness Community & Teamwork

Both teams put in an extraordinary amount of effort to reach the last game of the season. In the end, it is not always about winning or losing, it is about developing a bond with your teammates and living a healthy lifestyle.

“One of my best experiences in Club Leagues has been meeting the cool people on my team and playing the game of basketball, teaching some about the game if they don’t know already,” said Kenny W.,  member of the Gold team.  “The team has improved in a lot of ways. Getting that team chemistry, ball movement, defense, we have just enjoyed playing together, it’s been fun.” Even though Kenny and his team didn’t walk away with the championship title, he held his head high and has been happy with his experience in Club Leagues.

Some teams spark long-lasting friendships that can ultimately lead towards a more successful team bonding experience.

“We have been playing together since the first league!” said Frank Z. of the Blue team. “About three years now, we have built relationships with everyone in the leagues, so we have all become really good friends.”

Whether your team is brand new or has been together over the years, each experience is unique, competitive and fun! “It’s always fun to compete, and I have seen a lot of the same guys throughout the years,” said Matt G of the champion Blue team. “It’s about the longevity of actually playing together and having fun with the competition.”

What’s the best part of Club Leagues? The league environment offers a new experience at the gym, you can get a workout in, make friends and set goals, not only for yourself, but for your team as well. You aren’t alone in it! “Overall, the refs are great, it’s good clean basketball. It’s a good hour we get to spend together,” stated Frank Z. of the champion Blue team.

Joining a League

Club Leagues offers an enjoyable way to get involved with the LA Fitness community and experience a fun and healthy workout.  In Club Leagues basketball, there are two 20 minute halves; making the game fast paced and competitive.

Here’s What you Need to Know about Commit to Fit

Here’s What you Need to Know about Commit to Fit

Commit to Fit Overview

The LA Fitness Living Healthy blog has a new feel and look to it these days, and while you continue to explore the site, you may run into a section called “Commit to Fit.” What is Commit to Fit and how does it pertain to you? Commit to Fit is a place where people, just like yourself, can submit their fitness goals and show commitment to them by writing or typing their goals out.

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Written Goals

Did you know? Those with written goals tend to achieve more goals than individuals who do not write down their goals! We want to see you succeed in your fitness journey. Try taking that first step and write your goal down or type it out.*

There are no limits on what your fitness goals may be, check out some examples below:

  • “I commit to doing an ab workout every day for the next month.”
  • “I want to stay fit and live a healthy lifestyle.”
  • “I commit to working out at least 2 times a week.”
  • “I want to lose 10 pounds.”

The list could go on and on and we want to help you stay committed to these goals! Ready to get started? Submit your fitness goal today to help stay accountable and for a chance to be featured on Living Healthy. All you need to do is enter your name & fitness goal, when you want to achieve your goal, and your home LA Fitness. From there, continue working hard towards your goal.

As you reach your goals, let us know! Feel free to check in with our community & share your fitness success along the way. Good luck and continue to make fitness your lifestyle!

commit to fit logo, LA Fitness, member fitness goals

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Photos depict a typical facility. Services and amenities vary and may not be available at every location. Certain amenities may be available for an additional fee. LA Fitness is registered in the State of Texas as a health spa operator, number 080543. LA Fitness is registered in the State of Florida as a health studio under numbers HS4516, HS5217, HS7516, HS7853, HS9511; for the registration number of any specific Florida LA Fitness location, visit www.lafitness.com. ©2016 Fitness International, LLC. All rights reserved.

*Dominican. Study focuses on strategies for achieving goals, resolutions — Dominican university of California. Retrieved December 2, 2016, from http://www.dominican.edu/dominicannews/study-highlights-strategies-for-achieving-goals

 

Should I Be Eating Breakfast in the Morning?

Should I Be Eating Breakfast in the Morning?

Should you eat breakfast every morning?

Eggs and a biscuit or cereal and yogurt? Find out what the best breakfast routine is for your specific needs.

 

Question:

I find it easier to meet my calorie goal if I skip breakfast. My research into whether breakfast is actually important or not has led me to a lot of articles about intermittent fasting – will it be good for my weight loss goals, or hinder me?  As a side note, when I tried frequent eating (3 small meals with 2 snacks) I gained 5 lbs in a couple weeks. “Stoking” my metabolism definitely did not work for me.   5’4″ 150 lbs aiming for 125 lbs

-Angela F.

 

 

Answer:

You can adjust the traditional timing of meals to suit your schedule and appetite while meeting a calorie goal. Research supporting the benefits of a balanced breakfast shows an overwhelming positive result for health and mental functioning.* Yet for weight loss, it depends on the rest of the day’s intake. Making up for lost calories by over-consuming later doesn’t decrease overall energy intake. Another consideration is that some people just don’t feel good eating after rising in the morning and need to wait a couple of hours.

Good Morning

That said, you specifically asked about intermittent fasting. Many people have found a benefit to intermittent fasting for weight control. As an alternative to continuous caloric restriction (dieting), intermittent fasting allows an individual to rotate between periods of fasting and non-fasting. While the overall effect may be an equal decrease in total energy consumption, intermittent fasting may have a stronger benefit toward health and longevity.  Yet for weight loss, the results are about the same.

Those who are not successful at dieting’s “moderation,” mild restriction, or reduced portions may fare better with an on-off eating style temporarily. Rebound over-eating later (as the body attempts to fill an energy deficit) is a common obstacle. That’s a major reason why cycles like these fail.  Weight loss is only successful if regular healthy meals and beverages are consumed on non-fasting days. Behavior change is critical to long-term success.

– Debbie J., MS, RD

You should always contact your primary care physician before beginning any diet or exercise program. If you have blood sugar problems, you should monitor your glucose closely and adjust your intake!  Your doctor may need to modify your medication as well.  Also to note:  if you’re pregnant, breastfeeding, have chronic stress or cortisol dysregulation then you are better off avoiding fasting.

 

 

References

*The benefits of breakfast cereal consumption: a systematic review of the evidence base. Williams PG. Advances in Nutrition 2014 Sep 15;5(5):636S-673S.  doi: 10.3945/an.114.006247

The effect of breakfast composition and energy contribution on cognitive and academic performance: a systematic review. Edefonti V, et al. American Journal of Clinical Nutrition 2014 Aug;100(2):626-56.   doi: 10.3945/ajcn.114.083683.

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What to Eat for a 6-Pack

What to Eat for a 6-Pack

Meals and snacks should be based on vegetables, lean protein, and complex carbohydrates with fresh fruit and low-fat dairy to complement for 6-pack abs.

Ask our Dietitian

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Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Footsteps Leading to Success

Footsteps Leading to Success

Footsteps Leading to Success

After taking just one footstep in the gym door, Kimberly K. knew she was taking a step towards a life change. Kimberly, an active LA Fitness member, was born and raised in Florida and has recently reflected on the last year of her life, realizing how much her lifestyle has changed.

Stepping Forward

What caused this lifestyle change? Kimberly’s motivation, dedication and her commitment to going to LA Fitness. “What triggered my interest in LA Fitness was the pool,” said Kimberly. “I love swimming, so when I first joined I figured I would just swim and do some cardio.” With her passion for swimming, she decided to take those first steps into the doors of LA Fitness in June 2015, little did she know she would fall in love with the place and keep coming back for more.

Walking into a gym can be intimidating… racks full of weights, lines of cardio machines and other members walking around doing their scheduled workouts. Where do you head to first? Kimberly said she wasn’t sure where to start, and felt a little hesitant when she walked in to her local LA Fitness in Florida.

Warm Welcome

Greeted by a kind face, Kimberly decided to start her first initial fitness assessment, get her schedule sorted out and eventually start going to personal training regularly. Who is her trainer? His name is Alex and according to Kimberly, he has made a significant impact on her fitness journey.

Alex, a passionate master trainer says, “She is very motivated and has gained a lot of endurance! Kimberly has improved her quality of life, inside and outside of the gym. She has more energy and has become more active as a result. It is not only my job to motivate my clients in the gym, but to give them motivation outside as well. We can CHANGE LIFE HERE!”

Pro Results® Personal training helps Kimberly stay on track with her workout schedule. “Having someone go through this with me and make sure I am doing things the right way and pushing me, makes me work even harder,” said Kimberly.

Kimberly & her trainer Alex getting ready for a workout at LA Fitness!

Overcoming Obstacles

With her work outs in full speed, Kimberly started to see changes in other aspects of her life. “I have severe asthma and my breathing has been one of the biggest obstacles I have overcame since I started working out,” stated Kimberly. Alex works diligently with her to make sure she can breathe correctly while she works out. Now Kimberly feels that she can breathe better than before!

Along with asthma, Kimberly was diagnosed with type 2 diabetes about six years ago, but being physically active and changing her diet has helped tremendously. “I have gone from being a diabetic to a pre-diabetic,” said Kimberly. To accomplish such a healthy lifestyle, one that changed her diabetic stage, really shows her dedication towards an overall life change.

With all of these lifestyle changes and commitments, Kimberly looks back on who has really supported and encouraged her throughout this journey: herself. “I have a few friends who have been supportive, but this has really been all on my own,” said Kimberly. “It’s a lifestyle change.”

Renewing Passions

With her sound body and mind, Kimberly is learning new things about herself and her new lifestyle has even improved some things she participates in outside of the gym. She dedicates her free time to a hobby she loves, horseback riding. Not only does she ride horses, she helps teach disabled children how to ride them as well.

Since she has changed physically she essentially learned how to re-ride a horse. “When I ride, I can tell my center of balance is different,” said Kimberly. “Even my horse is trying to adjust! It’s a challenge, but I love challenges.”

Horseback riding and personal training have been Kimberly’s outlets. If she has a stressful day at her job, then that can all be released when she steps inside those doors at LA Fitness. “When I am around a horse, it’s just like everything goes away,” she said. “It’s the same with the gym, I have two different outlets for my stress and anxiety.”

What’s the Next Step?

The environment of the club has helped her overall mindset as well, “I have people even come up and cheer me on while I am working out!” While having the accountability of a trainer, constant encouragement and a healthy mindset, Kimberly feels like this is a permanent life change for her. Since her journey started, Kimberly has bumped up her personal training schedule and is in the gym almost every day of the week!

Kimberly’s overall goals are: 1. Remain within this lifestyle, 2. Get to her ideal weight, and 3. Get stronger to lift heavier weights.

We are so proud of Kimberly’s journey and very thankful that she decided to take that first step into the door of LA Fitness in her local town. If you have any questions on how you can get started in Personal Training please click here.

Have an inspirational story of your own? Email us at socialmedia@lafitness.com and let us get to know you!

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