Let’s Talk: Coconut Oil | Q+A

Let’s Talk: Coconut Oil | Q+A

by | Sep 12, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I love coconut oil for all my beauty needs & I eat it too! What do you think of all the hype?

– Liberty J.

Answer:

To answer your question directly: I don’t pay attention to hype, except to follow what consumer trends are so we can respond to them accordingly. Happy Reading 🙂

My professional observation is that “they” in the media provide sensational news even if it contradicts their own previous reporting. But that may just be reflecting the flow of nutritional research. For example, fat was bad in the 1980’s and the Pritikin diet plan was popular. Then we found that only saturated and trans fats are bad. Now we know there are benefits to certain types of fats, like omega-3 fats. Enter the 2015 Dietary Guidelines: “A healthy eating pattern includes… oils.” You’ve got to look at the overall trend in research, not just single studies or news headlines.

Coconut oil as a consumable product is very high in saturated fats. The names of these fatty acids are known as lauric, myristic, palmitic, caprylic, capric, and stearic acid. Of these, the greatest present is lauric acid, a type of medium-chain fatty acid. Research in the last 10 years indicates supplemental coconut oil raises total cholesterol, LDL and HDL cholesterol levels. This may not lead to adverse cardiovascular outcomes, but why not do better? Replacing animal fats with omega-3 rich fats or unsaturated plant fats (they don’t raise LDL) shows cardio-protective benefits.

Coconut water and the meat of the fruit are nutritionally fine. It takes a whole cup of coconut meat to reach the fat content in just 2 Tbsp. of coconut oil, and you also get a decent amount of fiber with it. Coconut water is full of electrolytes and has negligible fat. Coconut milk, on the other hand has varying levels of fat depending on its dilution and preparation (canned for cooking vs. beverage style).

– 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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Member Spotlight | Face Your Fears

Member Spotlight | Face Your Fears

by | Sep 11, 2017 | All, Community, Fitness, Home, Member Stories

“I decided that I was going to treat the gym as my job.”

Lynnette R.

LAF Member

Lynnette R., of Round Rock, TX, shared that she was the last person you would ever expect in a gym. She tried having gym memberships in the past, would pay for a year in advance, go once, and then never show up again. Because of this, she even “grounded” herself from getting another gym membership, because she couldn’t seem to make herself go.

Flash back to two years ago, when Lynnette completely stopped exercising all together, stopping even her typical walks outside. Due to her sedentary lifestyle, Lynette began gaining weight. She became heavier than she had ever been and became incredibly discouraged. However, around this same time, an LA Fitness opened up close to her home and Lynnette noticed it had a nice pool. She figured she could try swimming as a new way to exercise. She signed up for a free guest pass, and set up an appointment for a complimentary Pro Results® Personal Training assessment.

She knew she was in a place in her life where she had to change her lifestyle. She just couldn’t seem to stop gaining weight. It was at that moment Lynnette decided that the commitment to work with a trainer would be the accountability she needed to make sure she showed up and made good use of the gym. She signed up and that is when she met her personal trainer, Riley S. What Riley didn’t know at the time was Lynnette’s severe fear of men that stemmed from experiences from her past. However, Lynnette hoped that by being in the gym and working with a male trainer, she could overcome some of that fear.

When Lynnette first started training in the open area of the gym, she would get nervous and experience trouble breathing – and as far as the free weight area, she thought of it as “incredibly intimidating.” She began to open up to Riley about the fear she was trying to overcome, and she was blown away at how he reacted to it, mainly because nothing changed. The workouts stayed the same and they would still use the free weight area. Her “homework” required her to go into the free weight area alone and train on her solo gym days. Slowly, Lynnette R. was becoming more comfortable in the gym.

“Pick a goal that is personal to you and throw yourself into achieving it.”

Lynnette R.

LAF Member

“I wasn’t fighting to just lose fat; I was fighting to gain a future.”

Lynnette R.

LAF Member

Her trainer, Riley, continued to be encouraging as Lynnette persisted onward, moving past each hurdle and facing her fears. During this transitional period of her life, she began dating again – something that would have been too hard for her to do only 4 months prior. Lynette also started to follow some new basic diet guidelines. Since changing her diet and exercise routine she has lost several inches, and is down 2 dress sizes and 17 lbs.! Lynnette shared with us that, “People notice all the changes. What they don’t know is the confidence I’ve received from Riley and that these workouts have allowed me to move past my fears. I now have a real chance at being able to spend the rest of my life with someone that I love.”

What Lynnette wants others to know:

“My plan in joining LA Fitness was to lose weight and lose some of my fear. I never expected that this would take me as far as it’s taken me. Riley isn’t just a paid trainer. He found a way to build a trust that allowed me to confide in him about this secret hope. Somehow, Riley helped me get past my fears, just by lifting weight and walking on a treadmill. I’m very excited about my future and the changes that are yet to come as I work very hard at the gym and keep my heart open.”

A Message from Riley 

“Since the first session with Lynnette, I had high expectations considering her work ethic and passion to become fit and healthy. She’s excelled in every challenge I’ve given her with a smile on her face. I’m very proud of the way Lynnette has taken on a “no excuses” attitude, claiming that the gym is akin to her second job. During every session with Lynnette there is a point where I always think she will need a spot or she will fail during a set but whenever she reaches that threshold she always amazes me by pushing through and getting another few reps in. I can tell how important this journey is for her and it only makes me work harder in order to witness more goals actualized.” – Riley S., LAF Pro Results® Trainer

Where is she now?

When Lynnette first started at LA Fitness she would attend the gym 3 times a week. She is now up to 5 days a week. She continues to train with Riley on two of those days. Once a week, a small group of Riley’s personal training clients meet for a one-hour full-body workout. Lynnette shared that, “It has been great for getting to know other people and pushing each other to work harder.”

Consult your physician before starting a new fitness regimen. Pro Results® Personal Training requires a separate agreement and is subject to an additional fee.

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ASK A TRAINER: Ep. 6 – What Can I Do to Tone My Chest Better?

ASK A TRAINER: Ep. 6 – What Can I Do to Tone My Chest Better?

by | Sep 8, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., shares some ways to help tone the chest area. What’s his advice? Push-ups. Push-ups and more push-ups! Check it out below.

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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**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.

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Proper Carb Sources to Fuel Workouts | Q+A

Proper Carb Sources to Fuel Workouts | Q+A

by | Sep 7, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

Thank you for providing this resource for questions. To gain lean mass, I am trying to eat 1 gram of protein for each 1lb of body weight. That is 190 grams protein for me, which is a heck of a lot of chicken or beef! What do you think about reducing meat and protein shakes and substituting some moderate protein complex carbs for all the white rice, noodles and white potatoes I see in typical body builder diets?

For example, reading labels I note that edamame spaghetti has 25 grams protein per serving. Black lentils and quinoa can be cooked together (lentils=13 grams; quinoa 6 grams protein per serving). Edamame/roasted soy snack nuts have 13 grams protein and very little fat.

Also, for complex carbs can I mix just a little grain with black beans or does it have to be exactly equal portions to get a complete amino acid protein profile? Are there any energy level disadvantages to resistance training with these carb sources fueling my workouts? Thank you for answering my questions.

– Eric M.

Answer:

Thank you for sharing your grain-based Nutrition Facts panel observations!

1) I agree with substituting some moderate protein complex carbs. The volume of animal tissue to supply 190 grams protein means more saturated fat and cholesterol, and is unnecessary! Don’t forget about vegetables, which offer as much protein per calorie as do traditional starches. 

2) Yes, you can mix carbohydrate sources to get a complete amino acid profile for the day. They don’t have to be equivalent portions at one sitting. The key for vegetarians is variety of grains. You still eat meat (and I’ll assume fish, eggs, and milk products), so you’re getting plenty of amino acids otherwise.

3) The only disadvantage I see from carbohydrate sources fueling your resistance training is that without other protein sources, the quantity of carbohydrates will have to be high to reach your personal 190 gm protein target, and that may mean poor insulin sensitivity in the long run.

– Debbie J., MS, RD

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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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Namaste Healthy

Namaste Healthy

by | Sep 6, 2017 | All, Exercises, Fitness, Home, Workouts

“Yoga takes you into the present moment, the only place where life exists.” – Anonymous

Yoga is all inclusive. Give it a try for a complete body, mind, and soul transformation. This healthy lifestyle workout both strengthens and helps brings relaxation to your body. Having originated approximately 5,000 years ago in India, this age-old practice continues strong today. Some describe Yoga as a science, while others practice it for its spiritual aspects, a way to combine the physical realm with the spiritual realm. Whichever way you choose to see it, one thing is certain, Yoga is here to stay.

But, what is Yoga exactly?

It’s all about “harmonizing the body with the mind and breath through the means of various breathing exercises, yoga poses (asanas) and meditation.”1 If you’re new to this form of fitness, don’t be intimidated, the necessities needed for Yoga are pretty basic. When it comes to clothing, the looser, the better. As yoga requires a lot of fluid body movements, try to wear clothing that doesn’t constrict you too much. Generally, women typically opt for leggings and a somewhat form-fitting top, while men usually wear shorts, however loose pants work just as well. No shoes or socks are needed for classes, and some Yogis choose to leave their shoes at the door. LA Fitness offers complimentary yoga mats for its members to use. If you are bringing your own, consider a mat that grips well to the floor.

The claimed health benefits of Yoga are astounding. Various studies have found that Yoga may help reduce the symptoms of depression and anxiety2, aid in improvement of chronic back pain3, help lower blood sugar in those suffering from either type 1 or type 2 diabetes4, boost energy5 and mood6, while also having positive effects for those battling heart disease7, cancer8, and other illnesses. It’s amazing how such a non-forceful workout approach can be so beneficial to our bodies. Below is a list of five different styles of Yoga that are said to have certain effects on the body.

Use code “Yoga15” to save 15% off ShopLAFitness.com for National Yoga Month!**

1. Ashtanga or Power Yoga – For Weight Loss

Astanga Yoga is a type of yoga is based on eight principles: Yama (moral codes), Niyama (self-purification and study), Asana (posture), Pranayama (breath control), Pratyahara (sense control), Dharana (concentration), Dhyana (meditation), and Samadhi (absorption into the Universal). Power Yoga is an offshoot of Astanga Yoga, which uses the same poses, just sped up.

Fun fact: The yoga classes offered at LA Fitness are based on a Vinyasa flow. This type of yoga flows smoothly from pose to pose and closely resembles Ashtanga and Power yoga.

2. Iyengar Yoga – For Strength and Stamina

Iyengar Yoga is a form of Hatha yoga that was developed by Yoga Master B.K.S. Iyengar. It corrects alignment of all parts of the body and establishes a sense of well-being. The precision of each pose is supposed to help assist in building strength, stamina, balance and flexibility. No two classes are ever the same. This method is all about developing better attention to detail.

3. Yin Yoga – For Relaxation

Imagine Yin Yoga as a slower paced version of basic yoga. Now before you think this sounds unchallenging, it’s actually quite difficult, while still bringing relaxation to your body. Yin Yoga requires its students to hold postures, or asanas, for longer periods of time. This is supposed to target the deeper tissues of the body, rather than the superficial tissues alone. It’s not uncommon for poses to be held 3 to 5 minutes at a time, sometimes even as long as 20 minutes. The poses for this style of Yoga are similar in form to meditating.

4. Bhakti Yoga – For Love

This Yoga practice may be for love, but not in the traditional romantic way we may first come to think of. Bhakti is one of the major six branches of Yoga, which focuses on cultivating a love and spiritual devotion. Bhakti Yoga is also known as the path to self-realization. It’s a form of yoga that is recommended for those who feel they are in touch with their emotions. It the path of the heart and devotion. The ultimate goal of practicing Bhakti Yoga is to reach a state of pure bliss, reached only when surrendering oneself.10

5. Bikram Yoga – For Healing

Bikram Yoga is a form of Yoga that involves repeating the same set of 26 poses in set cycles over a 90-minute time frame. According to the official Bikram Yoga site this style is intended to “systematically move fresh, oxygenated blood to 100 percent of your body, to each organ and fiber.”9 Bikram style yoga is often grouped together with hot yoga, due to the fact that these classes take place in a hot room, either at or above body temperature.

Use code “Yoga15” to save 15% off ShopLAFitness.com for National Yoga Month!**

LA Fitness, LA Fitness Living Healthy Blog, LAF, Yoga, Bikram Yoga, Yin Yoga, Iyengar Yoga, Bhakti Yoga, Ashtanga Yoga, Power Yoga, meditation methods, different yoga styles, B.K.S. Iyengar, Yoga at LA Fitness, National Yoga Month, history of Yoga, what is Yoga

Lisa K., Grey’s Peak (elevation 14,278). The tenth-highest summit of the Rocky Mountains in Colorado.

Interested in trying yoga out for yourself? In order to get a deeper understanding, we interviewed LAF Group Fitness Yoga instructor Lisa K. who helped us understand Yoga on a different, and more personal, level.

Q: How has Yoga influenced you? How many years have you been practicing?

Lisa K.: Yoga has given me permission to slow down, pause and be present. We all experience different levels of stress in our lives and practicing yoga has also allowed me to focus inward and enjoy the energy and positive flow of each class. After I practice I feel stronger both physically and mentally and my mind is at peace. I started practicing in 2005 when I was in the midst of raising my children, working full time and getting my master’s degree. My stress level was at an all-time high and a friend suggested that I try her yoga class. It was truly a life-changing gift!

Q: What can those new to Yoga expect to gain from attending a Group Fitness Yoga class?

LK: Yoga is more than touching your toes! It can help to relieve stress, build strength, stretch your muscles, increase flexibility, stimulate your immune system and leave you feeling calm and centered. The beauty of yoga is that we’re all practicing at different levels and instructors will show modifications for each pose so no one will feel left out, lost or discouraged. Members are reminded that some participants have been doing yoga for years while others are experiencing their first time on the mat. We “practice” together and support each other without competition or judgment.

Q: Why should members include adding Yoga to their exercise routine?

LK: By adding yoga to your fitness routine you’ll likely be rewarded with better posture, increased balance, strength, mindful breathing to reduce stress and increased awareness on how YOU and your body feel. Yoga is said to help eliminate toxins from your body and improve circulation and can help lower your blood pressure. Each class ends with a Savasana; which is a few minutes of conscious relaxation. Now doesn’t that all sound divine?

Q: In honor of National Yoga Month, would you mind sharing one of your favorite Yoga mantras with us?

LK: “May all beings everywhere be happy and free. In some way, may I contribute to that happiness and freedom for all.”

Q: If you could give one piece of advice to our readers, what would it be?

LK: A few thoughts: Open your mind and try something new. Be patient with yourself. Set aside any judgment or self-doubt. Focus inward on what you hope to receive by attending the class. Be aware of how your body feels in each pose. Honor your limitations and celebrate your successes. Breathe. Repeat.

 

 

Feeling inspired to get your Yoga fitness on? Well, LA Fitness has you covered! Check out our list of Group Fitness Yoga classes at a location near you.*

*Group Fitness Class offerings and schedules vary by location.

**Offer expires at midnight on September 31st, 2017. 

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