Power Your Way Towards a Stronger Today

Power Your Way Towards a Stronger Today

“Power Circuit has changed not only my own fitness level as an instructor, but I’ve seen it affect many members who attend my classes. I have witnessed the benefits in changes to my physique, and most definitely my endurance level. Because of Power Circuit, I’m able to take my other classes to a greater intensity.”

Joanna M.

Aerobics Coordinator , LA Fitness

Are you short on time? Get results fast in LA Fitness’ Power Circuit! Power Circuit is a high intensity Group Fitness class offered exclusively at LA Fitness. It consists of highly concentrated quick circuit intervals that challenge your aerobic threshold, while integrated weight lifting helps build bone mass. Power Circuit is a class designed for most age groups, with the ability to modify moves, based on your body’s preferences.

When you take Power Circuit, you can expect to have a high intensity aerobic exercise matched with a short recovery period. The overall or total quick sets last usually about 4 minutes in duration. These quick sets may consist of body squats, step exercises, planks, pushups or use of the step platform. The non-choreographed structure is what keeps the class exciting! Usually, the class ends with ab targeted exercises, aiding in toning your mid-section; which helps leave you feeling stronger, longer.

Power Circuit classes are fresh and creative. The un-choreographed structure helps keep things feeling new and interesting from class-to-class. Lightweights are incorporated into routines, helping to intensify the sculpting of your body. It may seem like a simple workout – but don’t let the lightweights fool you. The high rep count makes the weight of the dumbbells felt fast. The instructor will often times adjust the class based on each individual’s capabilities. For example, an instructor may adjust the number of sets for a particular move if they deem it necessary for the class.

Power Circuit is far from easy – and after just one session you may see how satisfying of a workout it really is for you. It’s a challenging, yet well-worth-it, full- body workout. So, are you up for the challenge?

I asked Power Circuit Instructor, Joanna M., to share her thoughts on why members should choose Power Circuit over other aerobic options offered. This is what she had to say:

JM: In my mind, Power Circuit is a type of catalyst; a place where increased fitness levels take place, changing the dynamics of every other class one may attend. Everything increases in intensity, when the adrenaline hits!

Q: What do you think sets Power Circuit apart from other Group Fitness classes?

JM: Power Circuit is unique due to the cardio quick sets, along with the elevated balance challenges interwoven throughout the workout.

Advice for Beginners:

  1. Observe carefully what the instructor does.
  2. Let your instructor know if you are new to the class/workout.
  3. Listen to your body. It is OK to modify.

Find a Power Circuit Class Near You

Let LA Fitness help you along your fitness journey by trying a Power Circuit class today! And download our mobile app for full access to class schedules and plenty of other helpful information.


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How Can I Gain Muscle, While Losing Weight? | Q+A

How Can I Gain Muscle, While Losing Weight? | Q+A

Question:

I am a 22 year old male that recently lost 100 pounds. I am currently 6’3” 145 pounds. I’m currently what could be considered skinny fat. About 2 weeks ago I joined LA Fitness and have been going about 6 days a week. I am looking to gain muscle and hopefully lose the stubborn fat that I still have around my chest. What should my diet look like to do this?

– Nate B.

Answer:

To get back to a healthy weight by gaining lean mass, you’ll need to support your weight training/resistance workouts with enough calories. As you still want to get rid of fat from your torso, those calories can’t be excessive. How much to eat, then? Since I don’t know how many calories you eat presently, let’s just say it’s safe to add 200-300 calories per hour that you’re now working out. (A man your age and size might burn 2800 calories per day.)

Those additional daily calories should be from lower fat (“lean”) and minimally processed (“clean”) foods. Suitable food combinations that fit into the 200-300 calorie range:

  • 1 C cooked oats + ½ C berries + 8 fl oz non-fat milk
  • Medium apple + palm full of raw almonds
  • 2 slices sandwich bread, 2 oz turkey, 1 oz low fat cheese, mustard
  • Vegetable egg white omelet
  • Small (130 gm) bean and cheese burrito
  • 1 C Waldorf chicken salad on greens

Note that you only need to add calories to fuel the muscle work and provide blocks for building muscle on the days you are working out.

– 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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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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Commit to Fit | Mother’s Day Edition

Commit to Fit | Mother’s Day Edition

 

 

Goals, Commitments, Community

Welcome to a very special edition of our Commit to Fit – Mom Edition! These incredible moms manage to make the time to get to the gym & stay dedicated to maintaining a healthy lifestyle!

Mother’s Day Club Hours will remain the same.

The Benefits of Living an Active Lifestyle

The Benefits of Living an Active Lifestyle

May 1st marks the start of National Physical Fitness and Sports Month!

Are you game enough to join in on the fun?

Leading an active lifestyle can help inspire those around you to become more active as well. Encourage the family to take a walk together after dinner or get in some pre-work pushups in the AM (read How Early Morning Workouts Can Impact Your Day here). The more your body moves the less likely you are to develop health issues further down the line. And the great thing about choosing to live an active lifestyle is that you can start at any age!

Let’s Get Physical 

For adults, physical activity can help lower the risk of many diseases such as type 2 diabetes, some types of cancer, and heart disease.1 And for the more seasoned adults out there, engaging in physical activities like balance and muscle-strengthening activities can help lower the risk of falls and improve cognitive function.2

But aside from the benefits explained above, exercising – even in short increments – helps provide our bodies with energy! We’ve all experienced that mid-afternoon drop in energy level, but a quick little walk around the office could help with that tired feeling.

Where to Start 

So, how can you celebrate National Physical Fitness and Sports Month? Well, a few quick tricks can be as simple as organizing an afternoon lunch walk with colleagues, choosing to take the stairs instead of the elevator, or parking further away from your work location in order to get a few extra steps in.

One of the main things to remember is that staying in shape doesn’t have to be a chore – remember childhood days full of play?  If sports are your passion why not consider joining an LA Fitness Club Leagues team? It’s a great way to keep fit while having fun! With basketball, volleyball, and racquetball leagues offered, there are plenty of options to choose from (not to mention, LA Fitness is the largest provider of racquetball courts in North America!).

 

Did You Know? 

According to the American Heart Association, moderate activity can help reduce the risk of stroke by about 20 percent, and that number jumps to about 27 percent in individuals who are highly active.3 Exercise also helps promote better sleep (just be careful not to exercise too close to bedtime or you may have a hard time settling down).

However you choose to stay active is up to you! Try out different activities until you find one you enjoy. Oftentimes that will trick our minds into shifting focus from working out to simply having fun, all while burning calories.

So, what are some of YOUR fitness goals for National Physical Fitness and Sports Month? We would love to hear them!

Have an inspirational fitness success story? Share it with us by sending an email to blog@fitnessintl.com.

Sources:

  1. “Benefits of Physical Activity.” National Institutes of Health. U.S. Department of Health and Human Services, 22 June 2016. Web. 05 Apr. 2017. <https://www.nhlbi.nih.gov/health/health-topics/topics/phys/benefits>.
  2. “Physical Activity and Health.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 04 June 2015. Web. 05 Apr. 2017. <https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm>.
  3. “Physical Activity Improves Quality of Life.” Physical Activity Improves Quality of Life. American Heart Association, n.d. Web. 29 Mar. 2017. <http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/StartWalking/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp#.WNwCL4WcGUl>.

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Member Spotlight | It’s Never Too Late

Member Spotlight | It’s Never Too Late

On November 8th, 2014, Max L. of Maplewood, MN made a decision that would alter the state of his life forever.

Having struggled the previous three years with a series of health-related challenges, including emergency surgery for a kidney stone too large to pass, Max knew something had to be done, and soon. At the encouragement of his wife, Max decided to join LA Fitness with the hope of becoming physically active again. This was the first step back to reclaiming his quickly deteriorating health.

While Max had been very active in sports as a boy and young man, time seemed to have taken its toll. A worsening knee problem had deprived him of even the most basic of physical activities – walking. In June of 2014, Max was approved for arthroscopic surgery (a minimally invasive surgical procedure to help treat joint problems). At the same time, he found himself suffering from migraine headaches, a weight of over 200 lbs., and a waist that had expanded to 43 inches.

Max’s original goal was to lose excess belly fat. He hoped that by increasing muscle tone, combined with mild cardio, it would help shed the weight. He also knew from the start that he wanted a trainer to help guide and encourage him along the way to achieving his desired fitness goal. And even though Max had done some weight training in his youth, he had never been properly trained on technique, or, on how to build a properly balanced exercise regime. This is where the training came in; it offered both encouragement and accountability.

In April 2015, Max was partnered with personal trainer, Alex B. He originally started training once a week before increasing his sessions to double that. With the help of Alex, Max was able to achieve incredible results. In roughly a six-month period, Max went from benching around 140 lbs. to a maximum bench press of 265 lbs.! Not only did he start feeling better, but his waist had begun to shrink too. However, like so many others, Max had a hard time making the commitment to a total life change and found himself not noticing a difference in his overall weight.

“Get off of sugar. After a few weeks, your palate comes alive; the veggies you didn’t like become very tasty.”

Max L.

LA Fitness Pro Results® Client

January 2016

August 2016

Over the years, Max tried countless diets that failed to produce any long-lasting results. But in January 2016, Max found himself so disgusted with the way his clothes fit, that he made the commitment to radically change his nutrition. It was with that determination and focus that he noticed the weight and fat start falling off. Between January and August of 2016 Max lost roughly 30 lbs., his waist went from 41” to 36” and his total body fat fell from 29% to 20%! He also began developing noticeable muscle definition in his arms and shoulders. But what he found best of all was the fact that he could fit back into size 32 pants for the first time since his 20’s!

Max shared that his transformation has done wonders for his self-image. His dramatic change has also influenced members at his club who feel inspired to make positive changes themselves after seeing what he’s accomplished. Because of Max’s perseverance and drive, he is now off two of his blood pressure medications, his good cholesterol is up, and the bad cholesterol is down!

Where Is He Now?

Max continues to train twice weekly with Alex.  His current fitness goal is to get his waist down to 34” and his body fat to 15%. Max thanks his trainer Alex for the progress he’s made and says, “I know I could not have done this transformation on my own.”

A Word From His Trainer

“I have trained Max for nearly three years. He’s had to overcome some obstacles along the way. At the start he was battling migraine headaches and vertigo and still hobbling from arthroscopic knee surgery. He could barely do pull-ups and only managed 140lbs on the bench press. But in time he started getting great results. In addition to losing nearly 30lbs his strength has increased, reaching 260lbs in the bench press and 25 pull-ups. I don’t recall ever seeing a 67 year old do that. He’s a great example that age is not a barrier or an excuse. Of all of Max’s successes I think the biggest is that he enjoys coming to the gym, and I believe he’ll stay at it for the rest of his life. As trainers our job isn’t just to take people through workouts but also to create a positive experience for the member in the gym so they will continue to train and develop. Max has been that guy and he is a great inspiration to other members who’ve watched his transformation.” – Alex B.

 

If you have any questions on how you can get started in Pro Results® Personal Training please click here.

Do you have an inspirational story you’d like to share with us? Email us at blog@lafitness.com for a chance to be featured in an upcoming post!


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