Competition, Community and a Championship

Competition, Community and a Championship

Competition, Community and a Championship

Bump, set, and spike your way into the LA Fitness Club Leagues volleyball championship game! Joining an LA Fitness Club Leagues team is a chance to show off your skills, be a part of a community, and build relationships with your teammates that can ultimately lead to a successful season!

In Irvine, California the Ducks and Team LAF took to the court for the final volleyball game of the season. The Ducks took the victory and brought home the title. This particular Club Leagues volleyball team had a competitive roster as most of the players on the Ducks played either in high school or college. Playing in Club Leagues through LA Fitness has been an outlet for them to compete and continue playing the sport they love.

“It’s been a while since I played volleyball in college” said Cameron. “Indoor competitive leagues aren’t too common, so it was nice to find one. It just keeps getting better every year and I have gotten to know some of the other guys a lot more!”

“The best experience is just to be able to play volleyball again at a high level” said Logan C., a former college volleyball player. “One thing you miss when you get out of high school and college is competing. We’ve got rotations down, started to feel comfortable with each other and it has just been a great place to come to once a week and compete!”

 

“I had a couple of buddies who were looking for the last player on their team” said Kohlman, a first time Club Leagues player. “The new team and exercise have both been really good for me! It’s just a great excuse to get fired up after work and get to spend time with a few of my friends. It’s fun to adapt to each different team you compete against and to get to know other players.”

 

“This season has been the best experience with these guys” said Bryan, who recently joined LA Fitness. “I just love the competitiveness of this particular league. I was dormant for a good two years as far as fitness goes. When I joined LA Fitness, that’s when I started playing volleyball again. I was very out of shape when I first started, and playing volleyball has helped me get back into shape. I have played volleyball my whole life and this league is bringing back great memories!”

 

Get Involved

LA Fitness offers competitive leagues for those looking for a higher level of play and a way to stay in shape. LA Fitness also offers recreational leagues for those just learning or for those looking for a way to get involved with the LA Fitness community. So if you are looking to get involved, learn a new sport or even compete in a competitive atmosphere, check out the upcoming Club Leagues volleyball schedule.

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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.

Stephany N.

Going to the gym 3-4 times a week, Stephany’s goal is to gain 35% muscle and get her body fat to 15%! We are excited to see her commitment.

Thomas W.

Lung cancer survivor and gym-goer who enjoys long walks on the beach, Thomas wants to make it to be 100 years old! Let’s cheer him on together!

Christopher M.

Commitment has been a key factor in Christopher’s fitness journey. He now strives to maintain his healthy lifestyle and stay fit!

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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 are the Best Foods to Eat Before & After a Workout? | Q+A

What are the Best Foods to Eat Before & After a Workout? | Q+A

 

Question:

I was wondering what are the best foods to eat before and after a workout. Also, is it bad if you work out late at night consistently (10 PM- Midnight)?

-Jesus S.

 

 

Answer:

Working out late at night is not a bad way to get your exercise if you get adequate restful sleep. Optimal eating before and after a workout is all relative to the timing, quantity and quality of the rest of your meals. After a complete meal one might not feel ready to work out for 2-3 hours, after the food has mostly emptied the stomach. If one hasn’t eaten in over 4 hours, a quick snack before working out is needed for best performance. Let’s suppose a couple of scenarios to answer your first question…

 

 

6 pm evening workout, before 7:30 dinner:

Hitting the gym after work usually means on an empty stomach if lunch was at noon or 1 pm. The fix is a 4-5 pm snack containing protein and complex carbohydrates of approx. 200-300 calories, depending on your goals. There are several options that suit these needs:

Apple + string cheese

2 oz. protein/energy bar (such as Rise®, Builder’s®, Larabar ALT, Macrobar, Detour SimpleTM,  Balance® to name a few)

Half a homemade turkey sandwich

Fruited Greek yogurt cup + 2 graham cracker squares

1 cup cooked soybeans

After this workout you’d need to eat dinner right away (within 30 minutes). If there will be a delay, have a small recovery drink or a single-serve package of chocolate milk before you leave the locker room.

 

10 pm evening workout, after 7 pm dinner:

Letting your dinner settle before exercise is important not only for gut comfort, but also to allow the nutrients to fully get to your muscles. A pre-workout snack is not needed. If you feel a little depleted, perhaps an energy sports drink will perk you up. After your workout you don’t need much before bed, but enough to encourage muscle repletion and growth. Consider one of these options:

Bowl of hearty soup

1 cup mixed cottage cheese & fruit

Handful of baked pita chips + hummus to dip

1-2 hard boiled eggs + a soft pretzel

Read our previous answer to eating for late night exercise by clicking here.

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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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

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.

Ask our Dietitian

QA_icon

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!

12 + 15 =

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