AAT – Ep. 18: Is Aqua Fit Alone Enough Exercise to Lose Weight?

AAT – Ep. 18: Is Aqua Fit Alone Enough Exercise to Lose Weight?

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® trainer, Kayla V. helps answer a member question based around Aqua Fit. Is this fun, water-based, cardio class enough to help you lose weight? We have an answer!


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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Recommended 'Ask A Trainer' Videos

What is The Nutrition of Quinoa Seed?

What is The Nutrition of Quinoa Seed?

Question:

What is the nutrition of quinoa seed?

– Phuoc T.

Answer:

Cooked quinoa has 222 calories per cup, 8 grams protein, 3.5 gm fat, 39 gm carbohydrate (incl. 5 gm fiber, 1.5 gm sugar). For vitamins, 1 cup cooked contains thiamin 0.198 mg, riboflavin 0.204 mg, niacin 0.762 mg, B-6 0.228 mg, folate 78 micrograms, Vit A 9 IU, and Vit E 1.17 mg.  For minerals, 1 cup cooked contains calcium 31 mg, iron 3 mg, magnesium 118 mg, potassium 318 mg, zinc 2 mg.

Compared to cooked whole-wheat pasta (wheat is a staple, but most people don’t eat boiled wheatberries), quinoa is similar in calories, fiber and sugar, but has less carbohydrate and protein. Quinoa has more riboflavin, B-6, folate, Vit A, calcium, iron, magnesium, potassium than cooked whole wheat pasta.

Values from the USDA National Nutrient Database for Standard Reference, release 28.  Actual values may differ based on seed variety or cooking methods.

– 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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Is Organic Food Worth The Extra Cost? | QA

Is Organic Food Worth The Extra Cost? | QA

Question:

I have a question concerning organic food. Is organic food worth the extra cost? And what organic foods should you try to consume (i.e. fruits, chicken, meat, vegetables, etc.)

– O. Akanbi

Answer:

Organic food (grown without pesticides, herbicides, synthetic fertilizers, hormones/antibiotics or gene splicing) is worth the extra cost for the foods you eat regularly if you are concerned with long-term health implications from traditional farming, but I would recommend to focus your funds. If you’re immediately targeting a heart-healthy diet after a recent cardiovascular event, spend the money on specialty items for that right now (like salmon instead of regular ground beef). Condiments and obscure items that you rarely touch won’t pose as much threat as your daily fare, so they can be last on your list.

My priority for organic shopping:

First, make sure you’re able to afford an overall healthy diet with vast array of fresh foods including ample produce, sufficient dairy and raw meats/poultry/fish. Those tend to be most expensive. Although finished vegetarian products are costly, dry beans are a cheap ingredient and can be incorporated into many meals. There’s no sense in buying organic if it means you’ll give up nutrient-rich foods elsewhere.

Second, choose organic for the produce you eat the most of, especially produce that’s on the pesticide “dirty dozen” list from the Environmental Working Group. For 2017, produce with most pesticide residue were identified as strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes. You can save by purchasing conventional sweet corn, avocado, pineapple, cabbage, onion, papaya, asparagus, mango, eggplant, honeydew, kiwi, cantaloupe, cauliflower and grapefruit, deemed “the clean fifteen.”

Next, as your budget allows, look at staple items like wheat and rice, as well as your protein sources. The difference may be tiny for vitamins and minerals, but organically grown wheat and animals raised organically may develop more robust defenses against environmental stressors. That could mean they pass super antioxidants and other beneficial compounds on to you.

Lastly, organic soda and sweets? Consider whether you should even be buying them at all.

– 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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Spring Clean Your Fitness Routine!

Spring Clean Your Fitness Routine!

Now that spring is officially underway, it’s time to start fresh. Why not spring clean your workout routine this year with LA Fitness? A new season is as good of a time as any to switch up your typical routine in the club and focus on trying out new machines, increasing your weights, or adding healthy and fresh seasonal ingredients to your nutrition plan.

Spring Produce

Try checking out a local farmers market to see what’s freshly available in your area. Some classic springtime staples include1:

  • Strawberries
  • Asparagus
  • Cherries
  • Peas
  • Radishes
  • Apricots
  • Artichokes
  • Rhubarb

Along with many other delicious produce choices, you may want to get creative and try something new, your diet may thank you!

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The Benefits of Switching Up Your Workout Routine

Have you ever found yourself so accustomed to a routine that you no longer even have to think twice about completing it? Think about waking up in the morning, getting in your car, and driving to work. If it’s the same routine day in and day out, after a while it may feel like second nature to you. You don’t have to think about it – you just go. Well, that’s similar to how the body gets without a change to the workout routine. Once your muscles get used to a certain routine, they no longer really have to work that hard. They are already conditioned to the preset activities. Switch things up and give your body a wake-up call to develop the results you’re looking for.

!! Fitness Tip:

LAF, LA Fitness, spring cleaning, spring clean workout routine, workout routine, working out, fitness, fitness routine, first day of spring, new workouts,According to an article in Women’s Health Magazine, try switching up your workout every 4 to 6 weeks2 in order to maximize your results.

How to Switch Things Up at the Gym

If group fitness classes are your thing, try out a different class. You can still have the support and gentle push of a group fitness instructor, while working out muscles your previous class may not have focused on. Another option is if you’re a cardio lover, try to add some strength training into your routine. A good place to start is with machines, as there are normally photos showing what muscle group that machine will help you work out and a description of how to do it properly. Maybe you’re really into weightlifting, but your body is lacking the cardio it needs to build up endurance. Try adding a quick jog to your fitness schedule. Whatever you choose to do, as long as it’s different from your current routine, you should start to notice that your body will feel like it’s gotten a better workout in.

Don’t Forget About Emotional Wellness

When you spring clean the house and spring clean your fitness, don’t forget about spring cleaning your emotional well-being. Make sure to get rid of the negatives in your life. A healthy mind helps build a healthy heart, aids in better sleep, and helps reduce stress levels. So, whatever that thing may be that’s preventing you from feeling your best, let it go and start fresh!

Check out our article, The Happiness Factor: How Happiness Affects Health.

Sources:

  1. Brooking, M.S., R.D. , Katherine. “Spring Clean Your Diet.” Cooking Light, 17 Mar. 2010, cookinglight.com/food/in-season/spring-vegetables-fruits.
  2. Fetters, Aleisha. “How Often You Should Switch Up Your Workout to Keep Losing Weight.”Women’s Health, 6 May 2017, www.womenshealthmag.com/fitness/changing-up-workouts-for-weight-loss.

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How Many Calories Should I Cut For Weight Loss? | Q+A

How Many Calories Should I Cut For Weight Loss? | Q+A

Question:

I am 35 years old 6 foot 2 inches, my weight is 225 lbs. I want to go down to 210 lbs., my current body fat is 18%. How many calories should I be taking in?

– Frederick B.

Answer:

It’s a lot easier to cut 500 calories daily (for weight loss) than to count up to 2,000+ calories for a full day. If you know how many calories you’re already consuming, you can reach the desired deficit by reducing portions and substituting lower-calorie foods. For example, you can save over 300 calories by switching from 3 large slices of pepperoni thick-crust pizza to 3 medium slices of cheese thin-crust pizza.

Let’s say you have no idea what your current energy intake is. One calculation estimates you’d need to consume no more than 2100 calories (2600 – 500) per day to lose weight, assuming 30 minutes of daily moderate physical activity. Another indicates 2500 calories under the same conditions. The actual amount you need depends on your activity level and individual metabolism.

The real question is how you’ll count all those calories. You could use a diet analysis app or program like the USDA’s SuperTracker or follow a plan that has 2200 calories already calculated. See a sample plan in my answer to a similar question here: Food Options to Drop Weight & Tone | Q+A.

If your weight plateaus, you don’t necessarily need to cut back further on your food! So that you don’t end up under-eating and missing nutrients, you may want to consider  increasing your exercise to create a sufficient caloric deficit to lose those 15 pounds.

– 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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Recommended Reading - Q+A

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