AAT: Ep. 34 – How Much Weight Should I Be Lifting While Pregnant

AAT: Ep. 34 – How Much Weight Should I Be Lifting While Pregnant

Ask A Trainer: Featured Question of the Week

On this episode of ‘Ask A Trainer’ we speak with LA Fitness Pro Results® trainer Morgan C., and get her expert advice on how much weight is safe to lift while pregnant.


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.**

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High Fiber Sample Diet Plan

High Fiber Sample Diet Plan

Question:

I need a 1,200-calorie meal plan that’s super high in protein and has the required fiber needed. Any suggestions?!

– Trina H.

Answer:

We don’t provide weekly or monthly meal plans, but to get you started here is a sample day for a very high protein (35% calories), 25+ grams fiber, 1,200 calorie day:

  • Breakfast – 1 egg + 4 egg whites, 1 slice whole wheat bread, tsp. peanut butter, small orange
  • Lunch – 4 oz. grilled chicken breast, ½ Cup baked sweet potato w/ skin, 1 Cup cooked broccoli
  • Snack – ½ Cup hummus, 8 baby carrots, 8 snap peas
  • Dinner – 4 oz. white fish, ½ Cup quinoa, 1 Cup cooked spinach

Analysis on www.FitDay.com by a Registered Dietitian Nutritionist = 1193 calories, 35% prot (106 gm), 31 gm fiber

Make your own weekly rotation! You can substitute two plums or a cup of strawberries for the orange, other very lean proteins for the fish and chicken, plain Greek yogurt + salsa for the hummus, and another green vegetable for the broccoli or spinach.

Most 1,200 calorie plans we observed online provide 70-80 grams protein and up to 20 grams fiber. To increase the fiber and protein of other plans, substitute fat-free legumes and whole grains for other starches, opt for the least fat proteins available and limit starch to 1 per meal while doubling up on vegetables.

– 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.

Some questions have been edited for length and/or clarity.

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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Exercising During Cold and Flu Season

Exercising During Cold and Flu Season

We are in the midst of cold and flu season. Have you taken the precautionary measures to avoid headaches and runny noses looming in every office building, school classroom and store this season?

We spoke with Chris McGilmer, MD, a sports and family medicine specialist at the Kaiser Permanente North Hollywood Medical Offices, who gave his expert advice on how to best protect the immune system this season and whether or not it’s okay to work out when sick.

This is what he shared:

How does exercise support our immune health?

Exercise, along with other healthy habits, can help strengthen our immune system. A healthy immune system protects us from infection and disease, including the viruses that cause colds and flu.

Some research has found that people who exercise regularly are less prone to illness because they have a better immune system response. Plus, exercise can help us manage stress and reduce the release of stress-related hormones. This is important because stress can be detrimental to our immune function. Other studies have found that exercise can help flush bacteria out of the lungs and airways – thus reducing our risk of respiratory illness – and that exercise can boost our number of infection-fighting white blood cells.

Is it okay to work out when you’re sick? When is it safe to exercise?

Exercise is recommended as long as your illness is mild and feel well enough to work out. For example, most people who have a common cold or mild upper respiratory symptoms, like a stuffed or runny nose, are generally able to work out. You’ll very likely have to lower the intensity and you’ll definitely need to monitor your heart rate and breathing. Certain decongestants and cold medications can increase the heart rate. Although some individuals with asthma and other chronic respiratory health conditions can exercise without any issues, it’s best that they reach out to their doctor to see if they can continue being physically active while they are sick.

Please keep in mind that overexertion can make you feel worse and slow down your recovery.

When are you too sick to work out? When is exercise not recommended?

If you’re experiencing a fever of 101.5 degrees or more, body aches, congestion, gastrointestinal issues, or feeling weakness, please wait a few days before working out. Also, drink plenty of fluids while you’re recovering to avoid dehydration both while you’re sick and when you return to your fitness regimen.

When is it okay to return to your exercise routine?

Typically, it’s okay to return to your exercise routine 48 hours after a fever has broken or diarrhea or vomiting has stopped. Your best gauge is your overall well-being. If you feel good, great. If your body is telling you to take another day off, listen to it!

 

Can you really sweat out a cold?

No. Sweating methods, such as a sauna or steam room, inhaling warm steam and exercise can provide temporary relief by relieving nasal congestion and loosening up mucus, but they will not shorten your recovery time. It normally takes seven to 10 days to fully recover from a common cold. If you choose to incorporate a “sweat out method” as part of your treatment plan, drink plenty of fluids and be on the lookout for possible signs of dehydration. When you sweat, you not only release water; you also release electrolytes.

 

Prevention Tips
  1. Get an annual flu shot. This is your best line of defense.
  2. Eat a healthy, balanced diet. Our immune system needs a variety of vitamins, nutrients, and minerals to function well.
  3. Get enough sleep. Inadequate sleep has been linked to a weakened immune system.
  4. Wash your hands constantly. A 20-second wash with soap and warm water is the best, but if water isn’t available, use an alcohol-based hand sanitizer.
  5. Avoid touching your face. The most common way germs get into the body is via the face.
  6. Manage your stress levels. Chronic stress can increase your risk of illness.
  7. Avoid overtraining and exerting your body. Listen to your body and give it time to recover.
  8. If you exercise in a gym or fitness club, sanitize the equipment before and after your workout to minimize the spread of germs.

Content contributed by Chris McGilmer, MD, a sports and family medicine specialist at the Kaiser Permanente North Hollywood Medical Offices. 


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 How to Lower Body Fat Percentage

 How to Lower Body Fat Percentage

Question:

I weigh about 183 pounds and I am about 5’9″. I’m not sure what my body fat is but I want to get it down. What is the best way to do that? And how many calories should I be eating a day to lose weight? I work out with cardio 4-5 days a week. Thank you.

– Jonathan K.

Answer:

Determining your body fat percentage can be done at LA Fitness with one of our Pro Results® trainers or using a hand-held BIA (bioelectrical impedance analysis) device. Some LA Fitness clubs are equipped with a BIA scale with integrated upper body measurement. Such segmental devices get an overall picture by looking at hydration status of all 4 quadrants & torso of the body. No matter the tool or method, the most accurate body fat % value is obtained from repeating measurement for a few days. Measure again after a couple of months to evaluate change.

The calories you need to lose weight depends on your age and metabolism. Using calculations to estimate energy needs might provide a range of 2,500-2,800 calories per day. If you’ve been maintaining under that intake, you will need to reduce further… but not less than 1,600-1,800 calories per day. It’s better to add resistance training to your workout routine to amp up lean mass and calorie burning.

– 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.

Some questions have been edited for length and/or clarity.

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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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Member Spotlight | Meet Elite Fitness Athlete, Matt Harrison

Member Spotlight | Meet Elite Fitness Athlete, Matt Harrison

My Name is Matt Harrison. Six months ago, I set out to accomplish something I once considered impossible, now I am an Elite athlete.

Late 2017, at 34 years old, I found myself divorced, out of shape and satisfied with a familiar routine. I lacked hobbies, goals, and ambition. I didn’t know the feeling of pushing past my comfort zone. Life was passing me by. Feeling lost and alone, I turned to a friend who offered some wise words. He said, “Quit being a victim.” Through self-reflection, I realized the influence fear and doubt had on my daily decision-making. I was afraid to do anything unfamiliar or uncomfortable. More importantly-I was afraid to fail, afraid to lead, and afraid to strive for greatness. This realization awoke a burning desire to follow my passion and pursue fitness as a professional athlete.

This started with 3 commitments to myself:

  1. Be honest in personal assessments.
  2. Holding myself accountable.
  3. Surround myself with a positive community.

I competed in my first Spartan Race early March 2018. Starting training3 weeks prior, I had never run a race before, let alone 15 miles with obstacles. I was nervous and apprehensive to register for my first race but felt the time had come to face my fears and grow. My first race was a rude awakening. Lacking the strength and conditioning to complete the course at an elite level, I made a commitment to seek coaching and train harder every single day until my goal is reached. With a renewed perspective, I applied myself to the sport more than anything before. I no longer had the mindset of trying, but instead found the will to do what it takes, for as long as it takes.

In searching for coaches and accountability, I found much more. I found community and friends who took a serious interest in my success. I recognized limited beliefs that were keeping me from achieving my goals. I discovered friendships, family, and support when just a few months prior I felt alone and aimless. I learned to appreciate the journey and live in the moment. In the past 6 months, I climbed my first mountain, accomplished the largest elevation gain hike in North America, summited 11 peaks in under 24 hours and competed in 7 Spartan races finishing with2 Spartan podiums and qualifying for the 2018 Spartan Race World Championship.

I train hard as if I am the best in the world. At times I’m doubtful, tired, sore and even discouraged, but with a supportive team and my new-found mindset, I’ll never quit and continue to grow. Now 7 races into my Spartan career with an opportunity to race for the World Championship in September, I find myself in a position I could not have dreamed for myself just 6 months ago. Aside from physical strength and conditioning, I gained mental strength, wisdom, and relationships. Through fitness, I’m learning to live, love and appreciate the moment. Through fitness, I am taking back the reigns of my destiny.

To find out more about Matt’s story, check out our podcast episode How to Train Like an Elite Athlete, here.


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