The Best Foods to Eat Pre and Post-Workout

The Best Foods to Eat Pre and Post-Workout

by | Oct 3, 2018 | All, Fitness, Home, Nutrition

If you ask any fitness maven walking (or more likely running) down the street, they will immediately condemn the idea of “fasted cardio”, referring to the method of not eating before a workout in order to burn and lose body fat.  They will tell you it is ineffective and potentially dangerous, and then probably start describing the simply seasoned chicken breast or protein-packed omelet (depending on what time of the day it is) they chowed down before they laced up their sneakers.

In order to get the full benefits of exercise, you need a healthy and balanced diet.  Whether you’re hiking outdoors or sweating it out in a spin class, the right foods before and after a workout provide you with more energy and aid your body in recovering faster.

The best food pre-workout is going to be packed with carbohydrates and proteins. Carbs are your muscles’ main energy source and protein helps to improve your muscles’ growth and recovery. You want to avoid eating too much fat before a workout as that will cause you to feel more sluggish and heavy, although healthy fats like avocado have been shown to be a good source of fuel for moderate-to-low intensity workouts. Ideally, you’ll want to eat 2-3 hours before a workout, so that your body has time to digest. Good sources of protein pre-workout include:

  • Apple wedges with peanut butter – Apples are a source of natural sugar, and combined with a protein like peanut butter can still be a great energy source
  • Chicken – Baked chicken is best.
  • Greek yogurt
  • Omelets
  • Homemade protein bars – Homemade is a great way to control what goes into your body!
  • Protein shakes

As your pre-workout time ticks down, eating a meal that contains mainly carbs and some protein is ideal to ensure digestion. Simple carbs like bananas, dried fruit, and fruit smoothies with a dash of protein powder provide a quick energy boost for a 30-60 minute workout, whereas complex carbs are slow releasing energy sources and have a slower metabolism rate.

Sources of carbs include:

  • Rice – Brown rice is ideal, combine with the chicken mentioned above and some veggies for a balanced, pre-workout meal!
  • Porridge/oatmeal
  • Wholegrain bread
  • Sweet potato
  • Pasta

Many of these foods can double up as energy sources post- workout as well. Complex carbs and proteins are a necessary foundation as the body rebuilds itself post workout. Proteins are key to help repair and rebuild muscle tissue. It’s recommended to eat your post-workout snack/meal within 30 minutes after the treadmill slows to a stop. And of course, make sure you are replenishing fluids to further help your recovery. So, get cooking, get running, happy workout and bon appétit!

Sources:

  1. https://www.myprotein.com/thezone/nutrition/pre-workout-foods/
  2. https://www.healthline.com/nutrition/eat-after-workout
  3. https://www.healthline.com/nutrition/eat-before-workout

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Instructor Spotlight | Practice What You Preach

Instructor Spotlight | Practice What You Preach

by | Sep 3, 2018 | All, Home, Member Stories

Before I was an instructor, I ran a daycare business from my own home. I had such a great time raising my own kids that I wanted to continue doing what I loved and luckily started a business out of it.

When my dad reached his 50th birthday, he was diagnosed with Diabetes. It was heartbreaking to hear. A while later, my eldest brother was also diagnosed with Diabetes when he reached his 50s. This was a wakeup call to me and the rest of my family. Maintaining a healthy, balanced diet was not something that my family was accustomed to.

When I first started out, losing weight for me was very difficult. After having 3 children, the weight would just come back any time after seeming to make a little progress with weight loss. Naturally, this became very frustrating for me. In 2010, my husband and I made a commitment to educate ourselves on nutrition, diet, and exercise. We researched everything we could on the internet and even started going to our local gym together. We became so addicted to this lifestyle that we were going to the gym 6-7 days a week for 2-3 hours a day. After some time, I started seeing results again, only this time things were different. I was able to lose weight and keep the weight from coming back. I realized that before, my results were poor because I wasn’t properly educated on proper dieting and exercise.

I think a main reason why people fail in their fitness goals is because they are misinformed. Everyone’s body is different, and therefore everyone’s plan should be different. I want to show and teach people that they can get the body they want if they take the time to learn about the diet and exercise that is right for them. In addition to that, I want to show people that making these changes to their lifestyle can make them more confident and ultimately bring more happiness into their lives. This was when I knew I had a passion for teaching.

Teaching was a natural career transition for me. I had a thirst for knowledge when it came to diet and exercise. I also love to dance and interact with people. Before I became an instructor, I attended many different conferences and certification courses. I wanted to learn as much as I could so that I could share the information with others.

I got my start at LA Fitness a couple years ago through a friend of mine who got me an audition as a Zumba® Instructor. I am so thankful for that reference because it has opened so many doors for me in the past couple of years. Not only do I teach Zumba®, but I also run boot camps and Aqua Fit workouts now.

At the end of the day, I feel very blessed to be where I am. I LOVE what I do and hope that people can feel that when they attend my classes.

– Marilou E., LAF Group Fitness Instructor

Q: What are your current health and fitness goals?

My short-term fitness and health goals involve me getting as many people as I can to be excited about exercising. I’m a huge believer in spreading positive energy and getting people motivated to make healthy lifestyle changes. That type of energy/motivation can be infectious.

For the long-term, my goal is to maintain a healthy, happy and balanced lifestyle for myself. I’d like to teach for a long time, so I need to stay as healthy and happy as possible to do so.

Q: How has instructing helped shape/change your fitness lifestyle?

Instructing has definitely shaped my fitness lifestyle in a positive way. I’m a huge advocate of practicing what I preach. If I’m going to advise students to exercise, eat healthy and drink plenty of water (6-8 glasses) then I absolutely must do the same. Before I even got into instructing, I really enjoyed living a healthy lifestyle – teaching became a very natural transition for me because of that.

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

Living healthy and happy isn’t for everyone, and that’s OK. My only advice would be for people to give it a try.

Member Testimonials

Marilou has changed my life and many others in the most positive ways.

As a 54-year-old woman, I came to Marilou’s class with some problem areas that I would like to work on. Marilou immediately assessed my issues and told me to commit to coming to her class twice a week along with my weekly class routine.

Almost 5 months later I am a changed person for the better. Not only am I sooooo happy because I am seeing results that hard work and dedication can accomplish but I am drinking more water, I am standing proud, I laugh, I listen, and when I do things now I say to myself CHECK ME OUT. Marilou has been the nurturing force behind all of these things I have accomplished.

Everyone wants to be around her due to her infectious personality. She explains the correct form and corrects us to do so. She explains nutrition. She laughs a lot and everyone loves it. She has changed the way I think. I like what I am seeing and am so proud of myself for getting there.

Her classes have doubled in size due to everyone wanting to be inspired by Marilou’s wonderful way of feeling good about yourself. I love going to her classes. I am not turning back as I know how hard it was to get here.

I not only think Marilou is one of the most knowledgeable instructors but I consider her a friend. I met so many new friends in her classes that all are inspired by her wonderful way of teaching. I told her I’m hanging a picture of her on my refrigerator as a reminder of all the things she taught me and how I love the transportation I am seeing when I look in the mirror.

Ann G.

LA Fitness Member

My experience in Marilou’s class has been nothing short of fantastic! She is very genuine when it comes to making sure we understand what it is that she is trying to show/ teach us. She is a very motivated individual that knows how to get myself and the class energized and ready for the class. For myself personally, the class and Marilou has made my fitness journey very enjoyable.

Zoe Y.

LA Fitness Member

Marilou is the best instructor! I have been attending Marilou’s bootcamp classes for over a year now. I notice my strength and flexibility increased and even my friends and family are impressed with the outcome. I never attended a fitness class before hers. Marilou inspires me to attend twice a week. She has an unstoppable enthusiasm that helps carry you through the entire hour. She is attentive to the newbies and the seasoned workout junkies. She takes time to ensure proper form and follow through on each exercise during and after the class. Her bigheartedness and carefree laughter are extremely welcoming and make me feel that I accomplished a great workout and I look forward to the next one.

Fay D.

LA Fitness Member

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How Nutrition and Exercise Affect the Body

How Nutrition and Exercise Affect the Body

by | Aug 29, 2018 | All, Fitness, Home, Nutrition

We’ve heard time and time again that eating healthy and exercising does wonders for our bodies, but to what extent? See how maintaining a nutritious diet and hitting the gym lead to good health.

Benefits of Healthy Eating

Eating healthy presents many physical benefits such as preventing cancer, improving your immune system, and maintaining blood pressure levels. Upping your fruit and vegetable intake and eating enough calories throughout the day ensure you stay energized and control your weight.

But what’s considered a nutritious diet? A balance of protein, fats, and carbohydrates which, in addition to making you energized, leads to tissue growth and repair, bone strength, and healthy digestion.

It’s also important to eat foods with significant nutrients like Vitamin C, B vitamins, and iron. Vitamin C builds collagen, a protein essential to the healing of skin tissue; B vitamins lead to the creation of amino acids, which create muscle tissue; and iron encourages cells to grow and function. Foods containing these nutrients include fruits, vegetables, fish, and meats like chicken or turkey.

Make sure you’re also getting enough calcium, a nutrient that keeps your bones and teeth strong, and vitamin D, which properly absorbs the calcium. Stick to foods like cheese, seeds, yogurt, and lentils and beans.

Benefits of Exercise

Aim for 150 minutes a week of moderate exercise or 75 minutes of vigorous exercise. Like good nutrition, exercising can also control weight, combat diseases (like heart disease) improve your mood, boost energy, and help you sleep better.

There are many studies on the benefits of exercise. One, by The National Center for Biotechnology Information, showed that six weeks of regular exercise reduced feelings of fatigue for 36 people who had persistent fatigue.

Looking for a clearer and brighter complexion? An active lifestyle can help with that, too. Regular exercise helps your body produce more antioxidants, stimulate blood flow, and decrease the appearance of aging.

There are many exercises out there, but if you want to benefit your entire body, perform total body workouts. These consist of exercises that target all of your muscle groups at once. Total body workouts burn calories faster, increase strength, and build more muscle. If you’re a beginner, sign up for classes at a local gym and you’ll get stronger in no time.

Sources:

  1. https://healthyeating.sfgate.com/nutrients-affect-body-3491.html
  2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
  3. https://www.healthline.com/nutrition/10-benefits-of-exercise#section4
  4. https://www.huffingtonpost.com/2014/11/12/benefits-total-body-workout_n_6134784.html

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The Common Misconception of Getting Fit Before Joining a Gym

The Common Misconception of Getting Fit Before Joining a Gym

by | Jun 20, 2018 | All, Community, Exercises, Fitness, Home, Workouts

You’ve wanted to lose weight. You’ve wanted to get healthier, feel better, and have more energy. You’ve thought about the possibility of joining a gym, but something has held you back. Perhaps it’s fear, vulnerability, or a lack of confidence keeping you from accomplishing your fitness goals. Before allowing any more negativity to cloud your frame of mind, let’s push the pause button.

For many toying around with the thought of joining a gym (but slacking with the follow-through), we’re here to say: let’s not put off your health and happiness any longer. There seems to be this common misconception that one must get fit before getting fit in a club. That could not be any further from the truth. Yet, it’s an idea that many people believe, usually due to one of the fears listed below.

7 Common Fears When New to the Gym (And How to Avoid Them)

1. Everyone is going to judge me.

  • No – most people who go to the gym are way too focused on their own workout routine to be watching anyone else, let alone judge you.
  • The gym is a type of community where you’re surrounded by others who share similar health and fitness goals.
  • Almost everyone is supportive because they’ve been where you’ve been and want to see you succeed.

2. I won’t know how to use any of the equipment.

  • Easy fix – perhaps one of the easiest on this list! On most machines, there is a picture showing which muscles the machine helps target and how to properly perform the exercise. Take the time to review it before getting started.
  • Still nervous that you may be doing it wrong? There are plenty of helpful videos showing proper use of gym equipment online (check out our LAF YouTube channel).
  • Your third option can be adding on some personal training sessions to your membership and have an instructor walk you through how to properly use the machines and explain which would be best for you.

3. Everyone is going to be ripped fitness models/competitors.

  • No – sure, some people at the gym will be in peak fitness shape. Some will be fitness models. Some will be bodybuilders. The majority will not be.
  • Remember: Everyone was once a beginner. You’re not any different or capable of accomplishing any less than those others you see at the gym.

4. I am going to sweat… a lot.

  • This is probably true. We’re not going to lie to you. Working out can get sweaty, especially if your body isn’t used to it, but guess what? Everyone sweats.
  • Sweating is great for your body! It can help rid your body of toxins and help cool the body down from a particularly intense workout. Plus, it’s great for boosting those feel-good endorphins (just don’t forget your towel).

5.

The weight area will be dominated by Arnold Schwarzenegger built men.

  • The weight area of any gym can be a bit intimidating if you’ve never lifted before. The key for overcoming this fear is to do your research so you know how to properly use the weights without bringing injury to yourself.
  • It never hurts to ask for help! Do you see someone who looks like they know what they’re doing? Wait until they finish their set, and then ask them to help spot you or ask for assistance. Again, most people want to help and watch you succeed. In fact, they may even be flattered that you’ve thought to ask them for help.
  • Not a fan of asking strangers for help? Book a session with the PT department and they’ll walk you through the weight training basics.
  • Men and women can be seen in the weight training area. Being strong is sexy. The old-age idea of hulk-like men grunting and dropping weights is yesterday’s worry. Fear no more.

6. I’m so out of shape, I won’t be able to keep up in group fitness classes.

  • Far from the truth! Group fitness classes can be a great place to start if you’re looking for an instructor to help push you, without the added cost of personal training. All classes can be tailored for the fitness level you’re currently at. Let the instructor know that you’re new and they can help give alternative moves so that you can confidently complete the class without fail.
  • Stick with the class. The more often you attend, the better (and more comfortable) you will become. You’ll begin noticing a difference in your endurance and strength levels with continued participation.

7. I won’t end up going, it’ll just be a waste of money.

  • We wish there was a way to say this isn’t true, but it’s entirely on you. There is a frame of mind that you must be in to make sure you’re putting your gym membership to good use.
  • Think of the money that gets spent on fast food, specialty coffees, and afternoon snacks. If you aren’t feeling healthy, wouldn’t an investment towards your health be more worthwhile than the money spent on less than healthy habits?
  • Here’s some advice on healthy (and inexpensive) meal prep to help get you on the right track –
  • Don’t commit to a membership yet. Give us a try first.

Conclusion

You don’t have to be in shape, an experienced-gym goer, or former athlete to reap the benefits of joining a gym. Whether you’re a complete beginner (or otherwise) there are ways to modify your gym experience to fit your personal physical fitness goals.

At LA Fitness, we’re a judgment-free zone. We’re here to help you reach all of your fitness and health goals. Come check us out today, and don’t be afraid to start.

Referenced:

  1. Borreli, Lizette. “Sweat It Out! 5 Surprising Health Benefits Of Sweating That Actually Don’t Stink.” Medical Daily, 7 Nov. 2014, www.medicaldaily.com/sweat-it-out-5-surprising-health-benefits-sweating-actually-dont-stink-309718.

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Understanding Functional Fitness

Understanding Functional Fitness

by | May 2, 2018 | All, Exercises, Fitness, Home, Workouts

What is Functional Fitness?

Cardio and strength training usually dominate fitness talk, but what about the often-overlooked concept of functional fitness? At its core, functional fitness is really about focusing on building your body so that it can better handle everyday tasks such as bending over to tie your shoes, playing catch with your dog, or chasing after your kids without the added exhaustion, aches or pains.

Real Life Samples

Let’s think about this from a practical standpoint. Our daily habits cause us to turn, twist, bend, climb and lean to get things done. We’re using our whole bodies, so why not focus on exercises that use multiple muscle groups? Isolated weight training is great, but it doesn’t always help prevent strained backs or pulled muscles.

Exercises like kettlebell squats are a great way to stimulate a real-life scenario – you’re bending down (squatting) using your lower body, and at the same time picking something up (great with the added weight of the kettlebell) using your upper body. Try forward lunges with a twist to help work the lower body, upper body and help stabilize the core. Bent over rows can also help with upper and lower body strength. Bosu balls can also help aid in stability training!

Think about which muscle groups are actively being engaged when performing your desired exercise. If it feels like a move that mirrors real life movements, most likely you’re engaging in functional fitness.

The Benefits

To put it simply – fewer aches and pains! Less strain on your body, less worries about not being able to perform day-to-day activities and more confidence in moving around with a stronger body. If this all sounds like what regular or “normal” exercise does to improve the body, you’re right… sort of.

Functional fitness focuses on movements, rather than muscles.1 In your ordinary day-to-day routine, chances are you’re not doing an activity that focuses on the same muscle repeatedly. Think of lifting a semi-heavy grocery bag, similar to a bicep curl. Sure, you may do this a few times, but realistically you’re not going to be standing in your kitchen doing biceps curls with your grocery bags.

Depending on age and activity level of your life, the functional fitness exercises you’ll want to focus on will vary. If you’re uncertain what’s right for you or where to begin with this type of training, reach out to a representative in the personal training department.

Another alternative is sending your fitness related question to us for a chance for it to be one of our featured ‘Ask A Trainer’ questions on our LA Fitness YouTube channel or Living Healthy blog!

A better life starts with a decision that you deserve more for yourself. LA Fitness is here to help, and functional fitness is a great way to begin your training for the everyday!

Sources:

  1. Roberts, | BY: Amy, and Amy Roberts. “What Is Functional Training and How Can It Benefit You?” The Beachbody Blog, 20 July 2017, www.beachbodyondemand.com/blog/functional-training-benefits.

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