Member Spotlight | Let’s HIIT It!

Member Spotlight | Let’s HIIT It!

You’re never too old to HIIT it!

I want to say thank you to Master Trainer Lauren H. at LA Fitness in Tinley Park for working with me over the past year.

I’m 67 years old. I have a history [of] knee issues and a partial knee replacement on my right leg.

After I recovered from my knee surgery, I promised myself to get back in shape, so I joined LA Fitness. I worked with a personal trainer for about four years [and] lost about 60 pounds. Unfortunately, I was upset when I was told my trainer was leaving because we worked together so well!

So, I started working out on my own. I wasn’t pleased with myself and started to have knee problems again. I stopped going to LA for a number of months. I went back to see my doctor and he gave me a cortisone shot and sent me to physical therapy. I started to feel better again.

I started going back to LA Fitness again and was on the search to find a new personal trainer, and that’s when I met Lauren.

Lauren has done a terrific job working with me, she knows my limits on what I can and can’t do and finds alternative exercises. Lauren has gotten my knees back in shape by teaching proper body alignment/exercises to take the pressure off the knees. My flexibility/posture has improved as well!

LA Fitness just recently started High-Intensity Interval Training (HIIT) classes. I decided to try one class to see if I could survive it. I was amazed [by] how I got through it. So, I signed up! This is the best thing that I could have done for myself. I just completed my 30th HIIT session and moved up to the second level, which is Bronze status. I continue to burn up to 900+ calories per HIIT session and I feel great. I’m so motivated about my results and look forward to the next session. Now I’m trying to watch my calorie intake and add protein to my diet. Lauren suggested an app to track my daily calorie intake.

Lauren is an exceptional trainer, motivator and friend.

Again, I want to thank Lauren for working with me I couldn’t have done it without her.

I’m excited to see what’s in store for 2019.

Let’s HIIT it!

– Ed B., HIIT by LAF® Member


Recommended Reading

Personal Training: Finding the Right Trainer for You

Personal Training: Finding the Right Trainer for You

Whether committing to new fitness goals or finding new ways of sustaining them, Pro Results® personal training may be the key to unlocking your potential and getting the results you’ve always wanted. Many wellness enthusiasts have no problem with living an active lifestyle. Some can credit their childhood with seeing examples of healthy living or competing in sports during their adolescence.  However, others are not as adept in motivating themselves to work out or eat healthier.  No matter where you fall on this spectrum, everyone can benefit from some expert guidance to improve, motivate, or encourage your fitness journey.

So, if you are ready to make that jump into the uncharted abyss of personal training, here are some key points you may want to include when choosing who can best assist you on ensuring that your goals are met.

1. Identify your personal fitness goals.

This step is vital in getting the most out of your personal training. If you don’t identify what you want to achieve or why you run the risk of investing time and money with someone who isn’t able to effectively guide you toward achieving your fitness goals. In a way, a personal trainer’s assessment is similar to a physician’s approach when you’re feeling under the weather.

A physician recommends appropriate tests or remedies for helping you feel better after assessing how you’re feeling. This comes with the right amount of honest conversation, in order for you to be on your way toward the best version of you. Before consulting with any fitness guru or expert, know your needs first, as they will be an internal guide when gaging if personal training is working for you. Remember, you’re the client and you set the precedence for how your trainer distinguishes a proper plan of action for you.

2. Consulting with a Personal Trainer.

Once you identify what you want to achieve, you’re ready to do a little window-shopping. This part of the process doesn’t have to be as intimidating as it sounds. The ball is essentially in your court – you are “hiring” this person to be your guide on your fitness journey. Once a reputable LA Fitness Pro Results® employee assesses your goals, they will partner you up with a trainer whom they feel will best be able to facilitate your fitness concerns. If for some reason the fit doesn’t feel right for you, you can always re-approach the Personal Training Director and ask for an alternative trainer.

Finding out if they are a good match comes down to two essential things: 1) do they fully understand your needs and 2) are you two compatible. LA Fitness has a selection of certified personal trainers for you to choose from.  (*Disclaimer: Each club has a different selection of training staff available. Be sure to check in with the personal training department of your home club to see what is available to you.) No matter how credible or how many years of experience your trainer has under their belt, selecting the right trainer for you comes down to whether you two work well together.

The trainer and client relationship is just that, a relationship. Therefore, enjoying the trainer’s company and his or her approach to fitness and health is key.

3. Seek recommendations.

Perhaps the easiest way to make your decision of who to commit to on your fitness journey is hearing from people who have trained with the trainer you potentially want to work with or asking a club manager. Getting some else’s insight on a personal trainer can better assist you when making your final decision. LA Fitness club managers are great resources to utilize. Most gyms also include a short bio on the trainer, which is very helpful in getting an insight into the trainer’s experience.

4. Uphold your end of the bargain.

No matter how wonderful or credible your personal trainer may be, they are simply guides and an added source of accountability for you. It is important to own your contribution to this new level of commitment. Applying what your personal trainer suggests to your life in and outside of the gym is going to be worth more of your time and money spent in between your training sessions.

5. Progress check.

It is absolutely okay to take a step back during these sessions and assess how you are feeling. As you progress in your fitness journey, your needs may evolve as well. Check in with yourself and reflect on how your training is or isn’t going with the goals you initially set. Ask yourself questions like, “Have my goals changed? Am I being challenged enough? Are my needs being properly addressed?” Continue having open lines of communication with your trainer to see to it that you are getting the most out of your time together.

Like anything else, personal training is what you make it, and what you want to get out of it. Starting there, at the goals you wish to achieve, and finding someone who will guide you in reaching those goals can make for a fulfilling experience along your fitness journey.

Personal training can be that extra boost you need to switch out of your mundane gym visits or be the foundational basis for your fitness regimen. No matter where you find yourself on the journey, approach this aspect of wellness with purpose and with the added knowledge that you don’t have to reach your goals on your own.

Schedule a personal fitness assessment today! Not a member yet? Try us out for 3-days free.


Recommended Reading

The Basics of Health, Fitness, and Nutrition – Podcast Ep. 16

The Basics of Health, Fitness, and Nutrition – Podcast Ep. 16


Welcome to the 16th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with a doctor named Bobby, a dietitian named Candy, and a personal trainer named Mark(y). (I may have added the “y” just to keep things consistent.)

All guests are experts in their field and share their knowledge with us on the topics of health, nutrition, and fitness. This episode may be all about the basics, but it’s anything but boring.

Stick around to the end of the episode for a special announcement (Hint: you may win something pretty cool!)

This podcast 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.


Timecard Markers – The Basics – Podcast Ep. 16

Intro    

Begins at 0:01    

**Part 1 – Health** 

Dr. Bobby Davari (of Kaiser Permanente Orange County), Joins the Show 

Begins at 1:00   

How Do Doctors Determine Health? 

1:17 

How to Keep Blood Sugar from Spiking 

4:10  

The Waist-to-Hip Circumference: Truth or Fiction? 

5:55 

Is “Skinny Fat” Really a Thing? 

8:45 

Does Fat Help the Body at All? 

10:35 

What Are Some Simple Things Listeners Can Do to Improve Their Health?  

11:47 

**Part 2 – Nutrition** 

Candice Maher, RDN, (of Kaiser Permanente Orange County), Joins the Show 

13:56 

How Many Calories a Day Do You Generally Need?  

14:15 

Can You Eat Whatever You Want If You Stay Within Your Caloric Limits? 

15:48 

How Much Does It Matter to Cut Out Soda and Fruit Juice When It Comes to Dieting?  

16:28 

Are Natural Sugars (Like from Fruit Juice) Healthier for the Body? 

18:32 

What Are Some of the Most Important Things Our Listeners Should Know About Improving Their Nutrition 

20:29 

**Part 3 – Fitness** 

LA Fitness, Personal Training Director, Mark Joseph de Guzman, Joins the Show 

22:27 

What Are Some of the Differences Between: Bodyweight, Selectorized and Free Weight Training?  

23:08 

What Should Beginners Begin With? 

24:07 

Do You Need to Strength Train and Cardio Train to Achieve Results? 

25:04 

What’s Involved in a LAF Fitness Assessment? 

27:34 

How Many Times Should You Aim to Work Out?  

28:41  

How Many Rest Days Should You Give Yourself? Should You Still Keep Active on Rest Days? 

29:33 

What Are Some Basic Things Our Listeners Should Take Away About Fitness?  

30:29 

Outro (AND SUPER EXCITING ANNOUNCEMENT!!)  

 30:57  


Recommended Podcast Episodes 

AAT: Ep. 38 – How Can I Maintain My Muscle?

AAT: Ep. 38 – How Can I Maintain My Muscle?

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Morgan C., gives her expert advice on how to properly maintain muscle mass.


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.**

13 + 13 =

**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.


Recommended 'Ask A Trainer' Videos

The Top 10 Most Popular Exercises and How to Perform Them Properly

The Top 10 Most Popular Exercises and How to Perform Them Properly

Instead of thinking of this as your one-stop-shop gym guide, think of it as an intro to some of the top most popular exercises, and how to perform them properly. Once you have a handle on the basic exercises below, try out some of the advanced alternatives to step up your exercise game!

#1 Burpee

  • Muscles Targeted: Arms, chest, quads, glutes, hamstrings, and abs.
  • The How-to:
    • Begin in your basic neutral standing position.
    • Bring your palms to the floor while simultaneously squatting down.
    • Kick your legs back to a plank position.
    • Immediately bring feet back to squat position.
    • Push yourself upward into a jump and repeat.
  • Advanced Movement: Once you’ve mastered the basic burpee, you can increase the level of difficulty by trying a burpee with a pushup. Perform the same moves as a basic burpee but add a pushup before bringing your feet back into the starting squat position and jumping upward.

#2 Bodyweight Squat

  • Muscles Targeted: Quadriceps, glutes, adductors, calves, hamstrings, hip flexors, and abs.
  • The How-to:3
    • Begin with your feet slightly wider than your hips. Your feet should be slightly turned outward, only about 5 to 20 degrees.
    • Keep your head facing forward, don’t tilt it back or tilt it forward.
    • Push your hips backward and bend your knees. Keep your weight in the back of your heels. You can test this by wiggling your toes. If you can, you are balanced correctly.
    • Keep your spine in a neutral position and make sure your knees don’t go past your feet.
    • Once your hip joint is lower than your knees, push yourself back up to your original standing position. Squeeze your glutes at the top for some extra muscle building.
  • Advanced Movement: Once you’ve mastered the basic bodyweight squat, you can increase the level of difficulty by trying a weighted squat or barbell squat. Your form should remain the same, but now you’ll have the weight of a barbell resting on your shoulders. It might be best to start off on an assisted squat machine, if not, and you’re a beginner, try having a friend or fellow gym-goer spot you.

#3 Lunges

  • Muscles Targeted: Glutes, hamstrings, and quadriceps.
  • The How-to:
    • Begin in a neutral standing position. Bring one leg forward, about 2 to 3 feet, and bend both knees.
    • Your forward leg should not bend past your knee. Keep at a 90-degree angle.
    • Push off with forwarding leg to return to neutral standing position. Switch legs and repeat.
  • Advanced Movement: Once you’ve mastered the basic lunge, you can increase the level of difficulty by trying a weighted side lunge. Grab a set of dumbbells and lunge to the side of your body. This helps work the inner thighs too!

#4 Plank

  • Muscles Targeted: Abdominals and back muscles.
  • The How-to:
    • Lie on the floor or an exercise mat with your stomach facing down and elbows tucked under your shoulders. You should be resting on your forearms with your arms facing down.
    • Tighten your abdominal muscles. Push your heels out. Your feet should be balanced by your tiptoes.
    • Push yourself up onto your forearms, much like you would in a push-up position.
    • Keep your neck in neutral alignment with your spine.
    • Hold for as long as possible before lowering yourself back onto the floor.
  • Advanced Movement: Once you’ve mastered the plank, you can increase the level of difficulty by trying a side plank. Instead of assuming a pushup position, lay on your side and push yourself up off the ground, balancing on your forearm and the side of your foot. Hold for as long as possible. Once finished, switch sides.

Shown: Advanced movement. Side plank. 

#5 Bench Press

  • Muscles Targeted: Chest, front shoulders, triceps brachii, and back.
  • The How-to:
    • Begin by lying on the bench with your eyes directly underneath the bar.
    • Grab the bar with a medium grip, include your thumbs around it.
    • Straighten your arms upward, un-racking the bar.
    • Bring the bar to your mid-chest and press back up to the beginning position with straight arms.
    • Safety tip: It’s always smart to have a spotter when performing a bench press. In case the weight gets too heavy, you have someone who can help safely return the bar to the rack.
  • Advanced Movement: Once you’ve mastered the basic bench press, increase the level of difficulty by increasing your weight. Always make sure you’re not pushing yourself past your fitness level, to prevent potential injury.

#6 Kettlebell Swing*

  • Muscles Targeted: Hips, glutes, hamstrings, lats, abs, shoulders, pecs, and grip.
  • The How-to:7
    • Stand tall with feet shoulder-width apart holding the kettlebell in a firm grip.
    • Squat down while simultaneously swinging the kettlebell through your legs.
    • Stand up and swing the kettlebell forward, making sure you keep your grip firm.
    • The kettlebell should not come higher than the face/chin level for a basic kettlebell swing.
  • Advanced Movement: This exercise is pretty great as is. Trying variations of this move could potentially do damage to your shoulders, so for safety reasons, we recommend sticking to the basics on this one.
  • Disclaimer: *Not all LAF clubs have kettlebells.

#7 Lat Pulldown

  • Muscles Targeted: Latissimus dorsi (back), biceps and forearm.
  • The How-to:
    • Stand tall and grab the bar while simultaneously sitting down on the bench. Your arms should be in a “V”-shape.
    • Keep elbows pointed down. Pull the bar down towards your chest, squeezing your lats (back muscles).
    • Lower the bar to your chin or slightly below.
  • Advanced Movement: Once you’ve mastered the basic lat pulldown, increase the level of difficulty by increasing your weight. Always make sure you’re not pushing yourself past your fitness level, to prevent potential injury.

#8 Russian Twist

  • Muscles Targeted: Abdominals/obliques.
  • The How-to:
    • Sit on the floor and place your feet under something weighted or use a workout partner to help hold your feet in place.
    • Bend your body back slightly and twist/rotate from side to side.
  • Advanced Movement: Once you’ve mastered the basic Russian twist, you can increase the level of difficulty by balancing your feet off the ground or holding weights when you twist.

#9 Leg Press

  • Muscles Targeted: Quadriceps, calves, glutes, hamstrings and hip adductors.
  • The How-to:
    • Sit on machine with head and back on padded bench.
    • Please your heels flat against the footplate. Your feet should be about hip-width apart. Make sure your knees aren’t inward or outward. They should align with your feet.
    • Carefully release the assist handle, making sure you have the appropriate weight on the machine beforehand and bend your knees towards your body.
    • Push away, back to starting position. Repeat.

#10 Curl

  • Muscles Targeted: Biceps.
  • The How-to:
    • Stand tall with a dumbbell in each hand.
    • Keep elbows close to your body with your palms facing outward.
    • Curl weights upwards towards your shoulders while contracting your biceps.
    • Lower back to starting position. Repeat.
  • Advanced Movement: Once you’ve mastered the basic bicep curl, increase weight for a more enhanced burn.

Sources:

  1. Dima, et al. “Five Reasons Why Burpees Should Be Your Favorite Exercise.” 12 Minute Athlete, 27 Nov. 2012, 12minuteathlete.com/burpees-are-awesome/.
  2. Rail, Kevin. “Muscles Targeted While Performing Squats.” COM, Leaf Group, www.livestrong.com/article/328228-target-muscle-area-for-squats/.
  3. Ardison, Staci. “How to Squat Properly – A Step-By-Step Guide.” Nerd Fitness, 7 Dec. 2018, nerdfitness.com/blog/strength-training-101-how-to-squat-properly/.
  4. Farley, Ashley. “What Muscles Do Lunges Target?” COM, Leaf Group, www.livestrong.com/article/439335-what-muscles-do-lunges-work-out/.
  5. Lowis, Steven. “Muscles Contraction During Plank Exercise.” COM, Leaf Group, www.livestrong.com/article/520533-muscles-contraction-during-plank-exercise/.
  6. Reifkind, Tracy. “Swing For The Fences: Kettlebell Training-Burn Fat And Build Muscles!” com, Bodybuilding.com, 27 July 2018, www.bodybuilding.com/content/swing-for-the-fences-kettlebell-training-burn-fat-and-build-muscle.html.
  7. Vennare, Jen. “How to Do the Perfect Kettlebell Swing.” Greatist, Greatist, 10 July 2017, greatist.com/move/how-to-do-the-perfect-kettlebell-swing.
  8. Cespedes, Andrea. “What Muscle Does the Lateral Pulldown Work?” com, 21 Nov. 2017, livehealthy.chron.com/muscle-lateral-pulldown-work-8582.html.

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