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.



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.




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.




*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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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 and let us get to know you!

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LA Fitness Living Healthy Blog Gets New Look

LA Fitness Living Healthy Blog Gets New Look

LA Fitness Blog Gets a Fresh Look

Find tips on the best ways to navigate through all the new and exciting things on the LA Fitness Living Healthy blog!

New Changes

Have you noticed anything different about the LA Fitness Living Healthy blog? If so, you are right on track, as we have redesigned it and made it more interactive for a better experience for you! What do some of the redesign elements include?

  •  Interactive- The LA Fitness Living Healthy blog allows you to ask our Dietitian questions and also allows you to submit your fitness goals. Watch videos, gain insightful information and interact away!
  •  Any device any time- The LA Fitness Living Healthy blog is easily accessible and can be viewed on either your laptop, mobile device, or tablet!

These are just a few of the many things you can do with our blog redesign. Below are a few tips and tricks on how to navigate throughout the new blog and how to find articles that pertain to you.

Navigation Tool

Let’s get started with an introduction to the Navigation Tool on the top of the home page. You will see four different options to choose from: Home, Community, Nutrition and Subscribe. These are your main sources for exploring the LA Fitness Living Healthy blog. There is a lot to see and learn, so keeping reading for more information!



Want to have access to the latest and greatest articles from LA Fitness? Then go ahead and click that “Subscribe” button! To subscribe, click on on the Subscribe tab in the Navigation Tool, fill in your e-mail address, and then click “Subscribe.” If you check the checkbox beneath the e-mail address box, you will also receive up-to-speed news about LA Fitness, club updates, offers, promotions and much more!

Were you subscribed to the older LA Fitness blog? Make sure to re-subscribe to the our newest one by following the same steps above. We don’t want you to miss out!

Another simple way to subscribe is to keep an eye out for the Subscribe button below.


You will see this Subscribe button around the LA Fitness Living Healthy blog. It gives our blog users a quick and easy way to subscribe. All you need to do is click on the picture or text and it will take you directly to our subscribe page. Next, you can fill in your e-mail address and start the process of being involved with the LA Fitness community via our blog!


The LA Fitness Living Healthy blog offers a community section which includes member stories, club league updates and one of our newest additions, Commit to Fit. Commit to Fit is a section dedicated to our members who want to commit to fitness goals. No matter what your goal is in fitness, we want to hear it! Here is how you can submit your fitness goals:


In the Navigation Tool, click the “Community” tab, and you will see an option called “Commit to Fit”.



If you are on a mobile device, click on the top right corner with the three bars and you will see all of your options.



After you have clicked, “Commit to Fit,” it will bring you to this page:


This is where you can submit your personal fitness goals and possibly be featured on the LA Fitness Living Healthy blog! Whatever your fitness goal may be, it is important to us. It’s simple to submit – all you need to do is fill in your name, fitness goal, when you want to achieve your goal, your e-mail address and then enter your home club.

Check out the community section for more inspiring member stories, fitness tips and much more! 


Now that you know how to submit your fitness goals, why not get more information on living a healthy lifestyle? That brings us to the “Nutrition” section of our blog. If you head up to the Navigation Tool again, you will see the page called “Nutrition,”. Click on that and it should bring you to this page:

nutrition-pageFrom there, you can navigate through the latest nutrition articles, and go through older ones as well!


Have a question for our registered Dietitian? Send a question via the LA Fitness Living Healthy blog. Go to the “Nutrition” tab in the Navigation Tool, hover your mouse over it and click on “Submit a Question.”



If you are on the mobile site, click on the three bars in the corner and you will see the whole menu.



Fill in all necessary fields in the form shown below and your question will be submitted!


Now you know all of the main points there are to explore on the new LA Fitness Living Healthy blog. Click around, explore, and subscribe to receive more posts!


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Busting Sugar Myths | Fact or Fiction

Busting Sugar Myths | Fact or Fiction

Fact or Fiction?

There are lots of myths about sugar out there, which of them are fact and which are fiction? Find out what our registered dietitian has to say!

This article was contributed by Debbie J., MS, RD

What is Fact and what is fiction?

How do you know what is fact or fiction? There are many myths out in the world that provide readers just like yourself with false information. Luckily for you, we are here to help crack those myths specifically about sugar. Is all sugar bad? Does sugar cause diabetes? Find out more of what is fact and what is fiction about sugar.

FICTION: Sugar causes diabetes in adults.

The reality is that type 2 diabetes occurs mostly in genetically predisposed individuals who are overweight, consume excess calories (from all sources), and lack exercise. One food type is linked to a greater risk of developing type 2 diabetes: sugar-sweetened beverages. Sugars, both natural and added, are ‘simple’ carbohydrates with a 1 or 2-unit basic structure that the body easily digests. Carbohydrates that are ‘complex’ are made up of many strands of the same units. Although starches often don’t taste sweet, they break down during digestion and enter the bloodstream as sugar. One does not need to eat an excess of sugar to have high blood sugar or over-consume calories.

FACT: Sugar has the same number of calories, no matter the source.

Gram for gram, sugar units provide the same energy potential: 4 calories per gram — regardless of the specific molecule: sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar), galactose, maltose, etc. When looking at the form of sugar, say a teaspoon of table sugar versus a teaspoon of honey, the sugar content will vary only slightly (4 grams & 5 grams, respectively) because of the difference in each source’s structure, air, and moisture, but the calories per gram of sugar units remain the same.

FICTION (MOSTLY): If sugar is added from a natural source it’s fine.

It really depends on the quantity and amount of processing. An all-natural candy bar with molasses, caramel, and honey can still contain a whopping 25 grams of sugar, none of which provide significant nutrients. They are considered “empty calories,” as the sugars are generally concentrated or extracted without their related nutrients. It’s the sugar’s whole source, as in the milk or the fruit, which provides nutrients and makes the sugars they contain justifiable.

Food for Thought

Fructose (fruit sugar) in a sports drink as sweetener is still an added sugar and provides only calories. Why would that be fine? A competitive athlete might need the calories without the fruit source’s solids or gut-irritating acid. Maybe he/she will drink more of a flavored beverage than plain water, improving his/her hydration.


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FICTION: I don’t eat sweets of any kind so I can’t consume too much sugar.

Passing by every dessert known to man could still enable you to consume too much sugar from hidden sources such as salad dressings, dips, marinades, sauces, beverages, spreads, and bakery products (breads, rolls, crackers), as well as large or multiple servings of fruit and milk products. Imagine a day’s intake of flavored instant oatmeal, fruit, milk, mocha coffee, protein bar, salad, chicken tenders w/honey mustard dressing, fruit smoothie, teriyaki beef bowl, and flavored yogurt. In this example, one could still eat more than ¼ of their carbohydrates as sugar and over the recommended 10% of calories from added sugars.

FACT: Some sugar in the diet is okay.

After nutritional needs are met from wholesome low-calorie foods, the remaining food items to meet energy demands can be from discretionary fat, sugar or alcohol sources. The base of the diet (along with whole grains, lean proteins and plant fats) should generally contain fruits, vegetables and milk products, which then will provide natural sugars along with the nutrients found in those foods, such as Vitamins A and C, protein, fiber, calcium, magnesium, phosphorus and potassium. Besides, what fun is a birthday party without cake?

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Give the Gift of Holiday Cheer This Year

Give the Gift of Holiday Cheer This Year

Cyber Monday Sale

Black Friday is over, but Cyber Monday is here! Find the perfect holiday gift for a family member, workout buddy, co-worker, or even yourself! Be sure to hurry because this offer ends Tuesday, November 29, 2016 at 9:00 p.m. PST.

Just follow these quick and easy steps below to save:

  • Go to
  • Pick your favorite workout attire
  • Use code “SAVE30” at checkout
  • Instantly save 30%!

What are you waiting for? Stock up on all things LA Fitness by visiting the store today. Happy shopping everyone! Offer ends Tuesday November 29, 2016 at 9:00 p.m. PST.


Want to help support a wonderful cause this year? You can help this holiday season by donating to support Augie’s Quest, an organization that is actively trying to find a cure for ALS, a neurodegenerative disease that can impact anyone. Over the past 5 years LA Fitness has teamed up with Augie’s Quest to bring awareness to the disease and help support their research efforts. To find out how to help support the cause, visit You can help spread the joy of the season this year for those who need it most.

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