Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.
Commit to Fit is a program designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.
Derek W. (trainee) and Pro Results® trainer Mehdi E.
Paul W.
Derek is W. is committed to being healthy and fit. He is currently working out with Pro Results® personal trainer Mehdi E., who wants to help each of his clients reach the best shape of their lives. Keep it up guys!
Paul W. is working towards getting stronger and eventually completing a marathon! Keep your goals in mind to help you progress!
Tyler E.
Tyler E. is working towards gaining muscle, keeping lean and getting cut! We believe in you Tyler, keep going!
Q. N.
Sometimes a goal can be as simple as staying fit, and that’s exactly what keeps Q coming back to the gym!
*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.
**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 calories?
– Jonatan A.
If you are strictly speaking of counting calories consumed, then the gold standard for calorie values is the USDA National Nutrient Database for Standard Reference. The most current is Release 28 from August 2017. Using this resource, calculating individual foods yourself is laborious. Meet diet analysis software! As long as the program or website you are using has a comprehensive database (over 20,000 foods) and common portions, you should be able to enter a day’s worth of intake in under an hour. The more detailed and specific you are in recording what you ate, the more accurate the report will be. There are several consumer-friendly versions of software used by dietary professionals. My favorite software for purchase is Nutribase Personal Plus or FoodWorks, and online www.Nutrihand.com or www.FitDay.com for free.
– 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.
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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“Resolution” doesn’t mean change. It means a firm decision to do or not to do something. Hearing it makes me think of related words like: Resolute. Resolve. Stand your ground. Stanchion. Rock. Unwavering. Solid. Committed. Willpower. Sense of purpose. Driven.
Imagine yourself standing in front of a challenge with your fists on your hips. In charge, in command. Ready to take on the world! No temptations getting in your way. Feeling like you’re invincible.
Resolving to do something is action-based. You are the subject, the cause of action, the spark, the fire; not the receiver waiting for something to happen to you. Having this mindset means greater success in acting on your intentions instead of staying static.
First, start off right. Before you make a concrete goal, get to the heart of your true objective, tease out the “why,” your motivation behind it. Reflect on the past year and decide what you can make happen differently.
Limit your resolutions so you aren’t spread too thin. Having several goals is great, but not when they compete for priority. A short list is easier to tackle, and when one goal is accomplished you can move forward to the next.
Make choices that are consistent with your identity. “Whether you realize it or not, you make decisions based on staying true to your self-stories… You want to make decisions that match your idea of who you are,” explains Susan Weinschenk, PhD, a psychologist and author.
Set weekly or monthly reminders. Doing this is as easy as signing up for a recurring email prompt, or making a note on your wall or smartphone calendar.
Have visual cues. You may opt for obvious sticky notes or subtle well-placed postcard-sized images of things that relate to your resolution.
Share your resolutions. Verbalizing (or social media broadcasting) your resolutions to others increases your accountability. You are more likely to stay on course when others know your goals and might ask about your progress.
Ask for support when needed. Seeking and accepting help from those close to you may enable you to overcome challenges and deal with stress.
Display or showcase your successes. By highlighting the positives, you focus on what you can accomplish, which is motivating!
If you fall off course or realize it’s March before you’ve taken a step toward your goals, don’t worry. Treat setbacks like hiccups – expect them to occur, accept them, and then move on. Being resilient by bouncing back from difficulty allows you to get back on course. It’s never too late to change habits for the better.
Resources:
Psychology Today “The Science of Why New Year’s Resolutions Don’t Work” https://www.psychologytoday.com/blog/brain-wise/201612/the-science-why-new-years-resolutions-dont-work
American Psychological Association “Making Your New Year’s Resolution Stick” http://www.apa.org/helpcenter/resolution.aspx
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
What’s the correct way of calculating body fat percentage and lean mass?
– Garima
The previous gold standard for body composition analysis has been hydrostatic weighing. Short of a university research lab, you may have trouble locating such a dunk tank. A dual energy x-ray absorptiometry (DEXA) scan is a higher tech method available in medical care settings, since they primarily use them for bone density status. A Bod Pod device provides reliable results, though it’s difficult to find one of these space-age egg-shaped chambers. In general, these methods basically use the difference in density of body tissues to determine how much of each you have. They also carry a price tag.
So what does that leave for you that’s readily available? Skinfold thickness testing using digital calipers may be an option if there is a trained individual performing the measurements with good equipment. It determines subcutaneous fat to predict overall body fat. The best simple, fast and inexpensive method is an electronic bioelectrical impedance analysis (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. As if a step-on BIA scale and a hand held analyzer had an offspring. The small electrical signal passes through muscle and fat differently based on their water content.
You don’t have to calculate body fat % or lean mass as the above methods have equations built into the software. In the case of skinfold thickness with traditional calipers, the most accurate formula uses six or more body measurements whose sum is usually available in a table format for conversion into body fat.
– 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.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
Nathan Coulon, Manager of Culinary Standards for True Food Kitchen, helps us explore what sets True Food Kitchen apart from other culinary dining establishments. In order to ensure guests receive only the freshest ingredients possible, TFK changes its menu seasonally to use what’s currently in season. Meat-lovers, vegetarians and vegans alike, can be sure to find something that will satisfy their cravings for a good meal, while still being healthy. As a guest of True Food Kitchen, you can be certain you’ll be receiving true-quality ingredients, from a team that is passionate about healthy foods.
Q: Since True Food Kitchen offers seasonal fare, about how long does it typically take to build out each seasonal menu?
Nathan Coulon: We are typically planning one season ahead. We always need to test menu ideas and it can get difficult to test too many seasons ahead, since we cannot get the products we want as they are not in season. Also, when you are buying something, strawberries for example, in winter they taste completely different than when they are in season. It makes it hard to get a true taste for a new dish when none of the ingredients taste like they should. Having said that, the creative process is always ongoing and so something may inspire you now that ends up on a menu a couple of seasons from now.
Q: Do you have a favorite season that brings ingredients you most enjoy working with? What is your favorite ingredient to work with? How does it complement the dishes?
NC: My favorite season is spring. There are so many incredible vegetables that are only available in spring: English peas, perfect strawberries, spring garlic. It’s so amazing to go to the farmer’s markets and see all of the colors as spring turns into summer. I really don’t think I can say I have a favorite ingredient, there are too many amazing flavors, but I really love tomatoes when they are perfectly ripe. Most people haven’t had a great tomato. They’ve only had flavorless, mealy, hard tomatoes that you see at the grocery store.
Q: What is an often underrated dish True Food offers that you would like more guests to try?
NC: The Spaghetti Casserole. It’s a classic True Food Kitchen menu item, and I can’t say it’s underrated, because we do sell a lot, but I think to the average guest that doesn’t know too much about Dr. Weil*, or True Food Kitchen, they might glance over it. It seems simple, and it is, but it’s so good. It really exemplifies True Food kitchen and what we do. Fresh ingredients, simple preparation, great tasting, and healthy.
*Andrew Weil, MD is an American celebrity doctor who is a physician, author, spokesperson, and broadly described “guru” of the alternative medical brands.
Q: For the meat-lovers, what dish is an absolute must-have? What about for the veggie-lovers? Vegans?
NC: When we are talking beef, I love the Grass-fed Burger. It’s grass-fed from start to finish, most grass-fed beef is finished on corn, and ours is completely grass-fed. It’s ground in-house fresh each day. The combination with the cheese, mushrooms, and Umami sauce is amazing. All of those flavors compliment the beef so well. For the veggie-lover, I would recommend the Spaghetti Squash Casserole, or, my favorite salad, the Mediterranean Chopped Salad. Both of those dishes can be vegan if you remove the cheese. The Roasted Squash Pizza on our menu right now is vegan, and with the Almond Ricotta, that we make in-house, you’d never know. I think that’s something we do very well here at True Food Kitchen, we don’t try to make a dish something it’s not, and we make great tasting dishes that also happen to be vegetarian or vegan. I am not vegan, but I would be happy eating the Roasted Squash Pizza and not miss the “meat”.
Q: What can a guest of True Food Kitchen expect to experience when visiting one of your multiple locations?
NC: We strive to make the experience consistent between all of the stores. The menus are the same across the country and the service standards are also the same. We have a lot of guests that eat at different locations across the country.
Q: If you could offer our Living Healthy readers one piece of nutritional advice, what would that be?
NC: Eat more vegetables, and make sure they are fresh vegetables. Many times even “fresh” vegetables are a week or two old before the consumer gets them. You should be trying to go to farmer’s markets and buying vegetables that have just been picked.
True Food Kitchen is located at the following locations:
Distance to closest LA Fitness: Varies by state.
Note: If saving patties, they should be held at 41 degrees or below.
Shelf Life: 3 days
Makes: 2 Inside Out Quinoa Burgers
Keep an eye out for some new True Food Kitchen locations COMING SOON:
Boca Raton, FL – Opening Spring 2018
Nashville, TN – Opening Spring 2018
The Woodlands, TX – Opening Summer 2018
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. True Food Kitchen is not an affiliate of LA Fitness.
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Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...