Note: This blog post is a general guide and should not replace professional advice. Always consult with a fitness professional or personal trainer at LA Fitness for personalized guidance and support.
Enhances Recovery: Cardioacceleration has been suggested to enhance recovery and may even contribute to muscle growth.
Effective Cardio Exercises to Include Between Sets
Here are some effective cardio exercises that you can easily incorporate between your strength training sets:
High Knees: A simple yet effective exercise to get your heart rate up.
Mountain Climbers: Target your core and shoulders while boosting your cardio.
Burpees: The king of cardio moves, burpees will challenge your entire body.
Jumping Jacks: A classic cardio exercise that works your whole body.
LA Fitness Workout Videos for Inspiration
Maximize Your Gym Time
By including cardio exercises between your sets you can make the most out of your gym time. By following the guidance provided in LA Fitness workout videos, you can create a dynamic and efficient workout routine that caters to both strength and cardiovascular fitness. Remember, always consult with a fitness professional before starting any new exercise regimen, especially if you’re new to cardio-acceleration.
Note: This blog post is a general guide and should not replace professional advice. Always consult with a fitness professional or personal trainer at LA Fitness for personalized guidance and support.
Thanksgiving is an ideal time to reflect on what we are grateful for in our lives. It is also a time to recognize that, for many people, this time of year evokes difficult memories and is a time when being with family is not as joyful as it might be for others.
Knowing that with every life there is a unique history, we would like to offer 10 ways to observe Thanksgiving that can be enjoyed by anyone.
Before we dive in, however, we’d like to take a moment to thank you, our gym members, blog readers, and social media followers, for your continued support. We appreciate your trust in our team, your commitment to health and fitness, and the feedback you share to help us give our best!
Thanksgiving ideas to Revive Your Celebrations
01.
Invite a Friend or Family Member Who Might Be Alone for Thanksgiving
Even if your invitation is declined, everyone likes to feel included. Try broadening your invitation list this year and spread some feelings of warmth and welcome!
02.
Try Something Other Than Turkey
Every Thanksgiving, approximately 46 million turkeys are eaten! Save some turkeys from the dinnerplate and try alternative meat or plant-based choices.
You can easily make a main course out of fish, chicken, pot roast, and other meats, or take the vegetarian or vegan route and use hearty ingredients like mushrooms, squash, potatoes, cheese, and cauliflower to craft some delicious courses.
03.
Try Hosting a Friendsgiving
This seems to become more and more of a common practice with every passing year. Friendsgiving is essentially a Thanksgiving dinner that brings together your friends, their friends, and new people who become friends, over good food and great conversation.
With larger events, try asking your guests to contribute to the table by hosting a potluck-style event. This also encourage a diverse dinner spread because everyone’s cooking styles, food choices, and palates are unique!
04.
Spontaneous Exercise Challenge
Agree on the selection of a word like “Turkey,” “Cranberries,” “Thanksgiving,” or “Gravy”
Have each person pick a number between 1 and 5
Have each person pick a basic exercise like push-ups, jumping jacks, or squats
Any time someone says the word you chose in step 1, everyone in the room has to do their selected number of their selected exercise. The number and exercise will stay the same throughout the evening, and you’ll have fun trying to find your way around these common Thanksgiving words!
05.
Plan a Pre-Event Gathering to Help Disperse the Workload
Plan a simple Pre-Thanksgiving gathering with your intended guests before your actual holiday feast. If you are able, walking to the store can help you steer clear of holiday traffic and impossible parking situations. Everyone can carry an item and even help you with some early preparations like decorating or cooking before the main event.
06.
Serve the Less Fortunate
Whether you’re getting together with others or planning to enjoy some time solo, serving others is a great way to participate in the Thanksgiving celebrations.
All you need to do is a quick internet search to find places in your area where you can volunteer. Don’t stop at serving food, however. If you can, sit and talk with the individuals and families who arrive to be served. Hear their stories, treat them like human beings, make eye contact and remember their faces. These small gestures can make a world of difference.
07.
Plan Ahead
Even your hosts want to enjoy the gathering of their friends and family. You can help make sure that no one is left in the kitchen while everyone else enjoys the festivities by offering your help at least once or twice.
If you are the host, try setting the table the night before. Lay out the plates, cups, napkins, and silverware, and any other items that don’t need to be refrigerated. This can help make your event day run more smoothly and with less last-minute scrambling.
08.
Agree to Leave Debatable Topics at the Door
Some gatherings are particularly difficult because of discussions that become debates and debates that become arguments.
Agree with your guests, prior to your event, that debatable topics should be set aside for the duration of your gathering.
09.
Start a New Tradition
There are tons of simple but memorable things you can do to start a new tradition. It can be something like watching a certain movie, playing a game everyone loves, or creating a handmade addition for your cornucopia and adding a new one each year. This one is especially fun for new families or couples who want to commemorate each year of holidays in a special way.
If you want to go a little further, try signing up for a Post-Thanksgiving Turkey Trot! You can find events in your area, here.
10.
Get Creative with Your Leftovers
In the United States, Thanksgiving will be celebrated on Thursday, November 28th. Canada celebrates early in comparison, and observed this holiday on Monday, October 14th. In either case, leftovers are a certainty with any feast.
Whether you’ve frozen your leftovers from the 14th or are expecting more than you can manage tomorrow evening, you can get creative with your leftovers and enjoy them in inventive ways. Check out these turkey ideas to put a fun and flavorful twist on your post-event meals.
For some delicious salad dressing recipes from our registered dietitian, read her post on Homemade Salad Dressings 101. Or, listen to our podcast to hear about how to navigate the path between Fitness and Food This Holiday Season. To access our monthly blog post highlights,subscribeto our newsletter today!
From time to time, LA Fitness clubs across the country participate in the efforts of non-profit organizations. A campaign you’re most likely to be familiar with at this time of year, is Toys for Tots!
By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place to find out.
What is Toys for Tots?
Toys for Tots is a charitable foundation organized and run by the U. S. Marine Corps Reserve. Its purpose is to bring joy and hope to America’s economically disadvantaged children through the gift of a new toy.
During the months of October, November, and December, new and unwrapped toys are collected and distributed to the less fortunate children in our communities.
Their efforts are largely supported by the work of U.S. Marines, Marine Corps League Members, Veteran Marines, as well as a diverse network of volunteers.
How it Works
With the help of qualified social welfare and community agencies, Toys for Tots is able to identify the children in each community who would benefit from the toy donations.
Local businesses, like LA Fitness, then agree to host a space for toy collection boxes where people can donate toys. For several weeks, the boxes are available and accessible to all who wish to donate. The toys are then received by Toys for Tots, sorted, and distributed just in time for the holidays.
How You Can Participate
It’s easy to participate in campaigns like this one simply by donating a toy at the participating LA Fitness club nearest you. If you’re inclined to go a step further, you can do any of the following:
Apply online as a volunteer. Simply Find Your Local Campaign, and click on the tab that says: “Get Involved/Volunteer.”
Become a Toy Drop Site. If your local Toys for Tots coordinator is still accepting applications, you can register your business as a Toy Drop Site. All you have to do is Find Your Local Campaign, hover over the tab that says “Get Involved/Volunteer,” and then select “Become a Toy Drop Site.”
Host a Toys for Tots Event. Once you have found Your Local Campaign, another option under the “Get Involved/Volunteer” tab is: “Host a Toys for Tots Event.” Not all localities will have this option, but you can check if it is available in your area by following these steps.
Donate. Toys for Tots has a multitude of ways that you can donate. You can contribute funds, participate in employer matching, and even donate your car! Visit their site to see all the ways you can donate.
If you do not see a toy donation box at your local LA Fitness, keep in mind that Toys for Tots relies heavily on volunteer assistance and they may not have had the manpower to serve every interested business in the area. If you would like to donate a toy but are unsure where to find a drop site, you can follow these steps* to find the closest participating location:
2. Select your state and county from the drop-down menus and skip to step 4, or click the red button to enter your address and continue to step 3.
3. A list will appear that will show you the campaigns closest to the address you entered. Click on the first one, as that will be the closest one.
4. You will be redirected to the Toys for Tots website for the state and county selected. Find the tab at the top of the page that says: “Ways to Donate,” and choose “Donate a Toy” from that drop-down menu.
5. Here, you will find a list of all the businesses in that county that have a toy donation box. To make things easier, you can filter the list by zip code.
If you do drop a toy into one of our boxes, snap a photo for social media to help spread the word and encourage your friends to do the same! We can all be part of a child’s happiness this season, so let’s aim to make a positive impact however and wherever we can.
Keep an eye on the Living Healthy Blog for more ways to settle into the season of giving. To access our monthly blog post highlights,subscribeto our newsletter today!
*Instructions are accurate as of November 14, 2019. Changes to the Toys for Tots Website after this date may not be reflected here.
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 other and how you can integrate them into your daily routine.
The Benefits of Exercise
Exercise is well-known for its physical benefits, such as improving cardiovascular health, building muscle strength, and enhancing flexibility. But the advantages extend far beyond the physical:
Mental Health Boost: Regular physical activity releases endorphins, the body’s natural mood lifters. This can help reduce symptoms of depression and anxiety.
Improved Sleep: Exercise can help regulate sleep patterns, leading to better quality rest.
Increased Energy Levels: Engaging in regular physical activity can boost your overall energy and reduce feelings of fatigue.
Enhanced Cognitive Function: Exercise has been shown to improve memory, focus, and overall brain function.
The Benefits of Mindfulness
Mindfulness, the practice of being present and fully engaged in the moment, offers numerous mental and emotional benefits:
Stress Reduction: Mindfulness helps reduce stress by encouraging a focus on the present rather than worrying about the past or future.
Emotional Regulation: Practicing mindfulness can improve your ability to manage emotions and respond to situations calmly.
Enhanced Self-Awareness: Mindfulness fosters a deeper understanding of your thoughts and feelings, promoting self-awareness and personal growth.
Improved Concentration: Regular mindfulness practice can enhance your ability to concentrate and stay focused.
Combining Exercise and Mindfulness
When combined, exercise and mindfulness create a powerful synergy that enhances both practices. Here are some ways to integrate them:
Mindful Walking or Running: Focus on your breath, the rhythm of your steps, and the sensations in your body as you walk or run. This can turn a simple exercise into a meditative experience.
Yoga: Yoga is a perfect blend of physical exercise and mindfulness. It encourages you to connect with your breath and stay present in each pose.
Mindful Strength Training: Pay attention to your form, breath, and the muscles you’re engaging during strength training exercises. This can improve your workout’s effectiveness and make it more enjoyable.
Breath-Focused Cardio: During cardio workouts, such as cycling or swimming, focus on your breathing patterns. This can help you stay present and enhance your performance.
Tips for Getting Started
Start Small: Begin with short sessions of mindful exercise and gradually increase the duration as you become more comfortable.
Set Intentions: Before starting your workout, set an intention to stay present and mindful throughout the session.
Be Patient: Mindfulness is a skill that takes time to develop. Be patient with yourself and enjoy the journey.
Find What Works for You: Experiment with different types of exercise and mindfulness practices to find what resonates with you.
Integrating exercise and mindfulness into your daily routine can lead to profound improvements in your physical, mental, and emotional well-being. By staying present and fully engaged in your workouts, you can transform exercise from a mere physical activity into a holistic practice that nurtures your body and mind. Start today and experience the transformative power of combining exercise and mindfulness.
Note: This blog post is a general guide and should not replace professional advice. Always consult with a fitness professional or personal trainer at LA Fitness for personalized guidance and support.
