Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

Goals, Commitments, Community

These are our most recent members who have committed to their fitness goals.

David T. (left) & Tim S. (Right)

These two guys keep each other motivated in the work place and outside! Tim wants to lose 6 pounds but gain more strength, while David wants to gain 10 pounds and build muscle. Keep motivating each other guys, you are doing great!

Dorothy F.

 

“Be Better Than I am.” Enough said.

Erin C.

Erin is working towards a body competition in March of 2017. Cycle, lifting and staying motivated are her keys to success!

 

Cavi B.

This hard working mom of an 11-month old goes to the gym 6 days a week! Her goal? Lose baby weight and be there for her baby. Great work Cavi!

QueBai X.

 

Upper body and core strength are great goals QueBai has set for herself. How is she achieving these? Personal training, dedication and hard work. Keep it up QueBai!

Gerardo R.

With a family history of heart disease, Gerardo continuously goes to the gym to stay in shape and live a healthy lifestyle!

 

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Ready to make a commitment? Get started here.

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**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   

What’s the Best Way to Calculate One’s BMR? | Q+A

What’s the Best Way to Calculate One’s BMR? | Q+A

 

Question:

Is there a more sophisticated equation used to calculate one’s BMR? Or is it only weight/height?

-Matt O. 

 

Answer:

In fact, there are! Most equations include gender and age in addition to height and weight.

“Basal metabolic rate is the amount of energy that is required to maintain basic body functions such as heartbeat, breathing and maintenance of body heat while you are asleep.”

One of the most popular equations to calculate an adult’s basal metabolic rate is the Harris-Benedict, which is as follows:

  • * Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.68 x age in years)
  • * Men: 66.5 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.78 x age in years)

Used often in the medical and weight loss fields because of its accuracy, and recommended by the Academy of Nutrition and Dietetics is the Mifflin St. Jeor for resting (awake/alert) metabolic rate:

  • * Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
  • * Men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

As any equation is actually an estimation of your needs, you might want to try both and obtain a range that your true BMR probably falls within. Neither of the above take into consideration lean mass versus fat mass, so they aren’t practical for extremely muscled or morbidly obese individuals. For teens, the Schofield method (previously used by the World Health Organization and the US government to formulate the RDAs) has different equations for various age groups.

Measurements of metabolism are usually only done in research laboratory settings but might be conducted by endocrinology specialists. If you are sustaining your weight by eating fewer than 1200 calories per day, you should see your primary care physician.

– Debbie J., MS, RD

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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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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Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

These are our most recent members who have committed to their fitness goals.

Buzz C.

What’s the best way to gain and maintain muscle? Buzz knows what that is all about, maintaining his muscle tone is his commitment! What’s yours?

Sam R.

Sam’s commitment is to get back to 100% after a motorcycle accident. We are happy to see him stick to his commitment at LA Fitness!

Marsha G.

This hard working mom is striving for a more balanced life of being with her kids, succeeding in her career and making time for the gym. Keep it up Marsha!

Erin M.

Can you be committed for 12 weeks? Erin wants to strengthen her lower body with an intense 12-week program. Keep working hard Erin, you are doing great.

Al M.

Al has walked through more countries than some people have ever been to! Training for a 400 mile walk, motivation to stay fit and waking up every morning are his commitments. These are such awesome goals!

Donna M.

20 mile walks and upper body strength are Donna’s goals. How does she achieve them? By going to LA Fitness and living an active lifestyle of course!

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Ready to make a commitment? Get started here.

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**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   

What Should I Eat While Training for Running? | Q+A

What Should I Eat While Training for Running? | Q+A

Need some advice for training specifically for running?

See what kind of foods may help with your running. No matter if you are training for a marathon or just want to run for fun!

 

Question:

I am by no means an apex athlete or anything.  However, I would like to start to train for an 8k run next March.  I currently do workout with a trainer at the Mt. Prospect Club (who’s awesome by the way).  Can you recommend an eating plan or point me to some resources to help me make the best decision when it comes to nutrition and my training?  Thanks in advance for your time.

-Robert T.

Answer:

Bravo on planning well ahead of time, Robert.  Let’s say that someone starting out jogs at 12-15 minutes per mile.  Your total jog time also depends on how far your current distance is. Conservatively, let’s say that it’s 2 miles. So perhaps you’re moving 24-30 minutes now.  By March, you’d like to be running faster 10-12 minute miles to complete the 8K (5 mile) race in about an hour. Given the time and energy expended, your training diet will not be much different than that for your current workouts with your trainer, but may be comprised of more carbohydrate and ample fluids.

breakfast

Your initial nutrition plan should be to support your in-gym training & short runs, and to experiment with what foods your gut can tolerate prior to a morning race. Pre-workout nutrition is key so you have the fuel you need to complete an exercise session without feeling drained. Read more about fueling up by clicking here. A bowl of cold cereal with milk might sit well for some individuals but be too slushy for others. An egg white, half an English muffin and half a banana may be all that you need after you wake up to have a successful workout an hour later. Now is the time to try whatever smoothies, protein shakes or bars you might like.

By January, you’ll want to shift your focus to eliminating heavy fats and big meals that make you sluggish, as well as cutting back on alcohol, desserts, and late evening eating. Your muscle cells will be in full training mode to become more efficient aerobically, and they’ll need lots of nutritional support. Balanced lunch and dinner meals mean a plate with 1/2 vegetables, 1/4 starch (potatoes, rice, pasta, etc.), 1/4 lean protein (poultry, fish, lean meats) and a tablespoon of healthy plant fat. Picture a big bowl of shrimp and vegetables stir-fried in oil with just one scoop of rice on the side. For heartier breakfasts on non-run days, you can pick a starch, protein, fruit and milk product such as oatmeal with raisins, nuts and low fat milk. Add a glass of water to your daily fluid intake.

For the few weeks preceding the race, it’s all about ready fuel and recovery as you will probably be running more often and for longer. Read more about recovery nutrition by clicking here. Having adequate glycogen stores will give you sustained energy beyond the blood sugar derived from your most recent meal. The key to muscle glycogen is complex carbohydrate intake, not just before a run, but daily at each meal. Picture the meal balance described in the last paragraph with whole grains, beans, or corn. Then add starch such as pretzels or popcorn at snacks, washed down with another additional glass of water.

You can also read the Academy of Nutrition and Dietetics article “Beginners Guide to Running Your Personal Best” by clicking here.

– Debbie J., MS, RD

 

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.

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

Joy In the Season

Pleasure in eating is a good thing, but too much of a good thing can be detrimental. The key is to choose the foods that make you feel good and only eat the amount that you need, not what you want. So what foods make you feel good? Though the answer may differ from person to person, science shows certain foods or nutrients really do help us feel more energetic or perk up our mood. Our hormones and neurotransmitters (see box below) are largely responsible for our emotions. What we eat may impact their production and thus, our mood. In addition, psychological factors surrounding eating may have a strong impact on our mood. Through experience, we associate certain feelings with some foods we eat.

The Foods + Nutrients

  • Your favorite foods, sometimes associated with fond memories, can trigger positive emotions.
  • What you consider luxury food may bring you bliss.
  • Your comfort foods, typically associated with warmth and caring, may make you feel at ease.
  • Fish, seafood, nuts & nut oils (Omega-3 fatty acids) are linked with dopamine and serotonin.
  • Starches, such as rice, pasta, potatoes, corn, oats, fruit, and vegetables contain Carbohydrates that increase blood sugar, causing a release of serotonin* and a surge in dopamine.
  •  Whole grains, pork, yeast, beans, nuts, peas, tomatoes, oranges, eggs contain Thiamine, which influences mood states, may increase sociability, energy levels and well-being.
  •  High protein foods, such as meats, fish, poultry, beans, eggs, and dairy contain Tyrosine and phenylalanine, which are precursors of dopamine and norepinephrine.
  • Quercetin, which can increase serotonin, dopamine and norepinephrine, is found in foods such as Apples, kale, dark berries, peppers, onion and even green tea.
  • Tuna, beef, rice, poultry, potatoes, Brussels sprouts, chickpeas, and bananas contain Vitamin B-6, which is needed in the production of norepinephrine.

Portion Control

Tailoring portions to what you need can be a challenge with family gatherings, holiday buffets and potlucks. The key to controlling portions without feeling restricted is to focus on the positive of what you serve your body. Be grateful for small amounts that are enough to provide pleasure without indulgence or gluttony. Remember that the flavors and sensation of eating are short-lived while the gastric and hormonal effects are long-lasting. A content stomach is one that’s satisfied but not full, rather than a stuffed one that brings later discomfort. Learn more about the effects of eating too much from a previous post here.

Tips to portion control

  • Don’t go more than 5 hours without eating – try to have a small snack handy.
  • Consider drinking a full glass of water before meals.
  • Eat when you are physically hungry, not appetite-driven or bored.
  • Use smaller plates, cups and bowls to help fool your eyes into thinking you have more.
  • Eat the vegetables and fruit on your plate first to fill up with fewer calories.
  • Consume enough to be comfortable and no longer feel hungry.
  • Distance yourself from the serving area to prevent mindless nibbling.
  • When you first perceive you may be finished, cleanse your palate to end eating.

So remember, holiday eating can be fun when you try to eat foods that make you feel good and recognize that portion control is not the enemy. Enjoy the holidays with those near you, and tell us what feel-good foods you made this year by leaving a comment below!

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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Ask our Dietitian

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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