Instructor Spotlight | Transforming Lives Through Yoga

Instructor Spotlight | Transforming Lives Through Yoga

by | Apr 15, 2019 | All, Home, Member Stories | 1 comment

“Going to the gym and working out has been a part of my life for as long as I can remember. For that reason, I have been enjoying a good and healthy lifestyle so far.”

Shaun G.

Group Fitness Instructor, LA Fitness

I was working at Bally’s Total Fitness for a number of years in their martial arts program (TMA). I was a Taekwondo instructor (Second Degree Black Belt). Unfortunately, Bally’s Total Fitness filed for bankruptcy and they closed the TMA program. Within a few months, I decided to become a member of LA Fitness and shortly after, I started working as an aerobics instructor.

Going to the gym and working out has been a part of my life for as long as I can remember. For that reason, I have been enjoying a good and healthy lifestyle so far. It takes a lot of discipline and hard work. It becomes a habit and addiction that you cannot live without. By teaching at LA Fitness, I have met a lot of people with the same pattern and routine.

In today’s modern world, we are blessed with things that make our lives easier, better, and faster. At the same time, all of these comforts have their side effects too. In today’s world, there are many things that work for us and many things that work against us. Having a modern gym such as LA Fitness with state-of-the-art facilities is a blessing that makes our life better.

We are fortunate to live in the Dallas, Fort Worth area where there are plenty of LA Fitness clubs within few miles of each other. LA Fitness offers a number of different classes at different locations and times.

Most of the members that are attending these classes become regular members. They see the benefit of these Group Fitness classes. Most of them enjoy exercising with others. They love the motivation and inspiration these classes offer. As an instructor, helping people get in shape and stay in shape without dropping out is fulfilling. Not all people are the same, and they have different needs.

As I mentioned before, it takes a lot of discipline and hard work to reach a fitness goal. However, helping people to reach their fitness goals is a great feeling and has its own reward. In a way, by helping other people you are helping yourself. These Group Fitness classes at LA Fitness give members a chance to surround themselves with people that have the same goals. They get a chance to have a happy and joyful lifestyle. Some of them become friends, socialize for life, and give each other support, advice, and motivation.

My goal is to help as many people as I can through Yoga. Yoga is not just wonderful way to work out but also a path to self-discovery. You can lose weight and tone up your body while transforming your life at the same time. This ancient practice or discipline is one of the best things you can do for mind, body, and spirit.

Classes Taught:

I have been working at LA Fitness for almost 5 years. I teach Yoga, Boot Camp, Body Works, Cycling, Mat Pilates and Power Circuit, but my main passion is Yoga. I teach eight Yoga classes a week in four LA Fitness locations (Rowlett, Sachse, Richardson, and Garland in Dallas-Fort Worth, Texas area.)

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Have You Heard of HIIT by LAF?

Have You Heard of HIIT by LAF?

by | Apr 10, 2019 | All, Fitness, Home, Workouts

Short on time but still looking to get a solid workout in? Then it’s time to turn to HIIT by LAF®. If you aren’t sure what HIIT stands for, it’s short for high-intensity interval training – and it’s definitely something you should be adding to your workout routine.

If you’ve never heard of HIIT training, or you’re looking for a group setting to help give you that extra encouragement and push, then HIIT by LAF® is the right thing for you.

What is HIIT by LAF?

HIIT by LAF is a workout that is designed for almost every level of fitness, age, and goal type. These high-tech and high-energy workouts are led by motivating, certified fitness coaches who set the pace and vibe of the room. Each workout is 50-minutes long and comprised of a variety of functional exercises, core training, cardio interval training, and strength training.  Wearing optional heart rate monitors, participants are led through five heart rate training zones, with each zone representing variations in levels of intensity that may result in participants burning up to 1,000 calories per workout, including calories that may burn even after the workout ends (results may vary).

Intense? Yes, but don’t let that word scare you away.

HIIT helps burn more calories in a shorter amount of time and if you manage to stay within the “fat-burning” zone during your workout, it can leave the body burning more calories even after the workout is over. This special “fat-burning” zone varies from individual to individual, so it’s important to know your resting heartrate and your max heartrate in order to gauge your different zones.

Different Zones?

This is where MYZONE comes into play. A heart rate monitor that takes your workout to the next level.

MYZONE uses wireless and cloud technology to accurately and conveniently monitor physical activity. It monitors heart rate, calories and time exercising that converts into MYZONE Effort Points (MEPs*), with a focus on rewarding effort.

Heart rate training zones are a range of values expressed as percentages of maximum heart rate (HR max). The HIIT by LAF workout incorporates 5 heart rate training zones. If you’re interested in signing up for HIIT by LAF® classes on a regular basis, the MYZONE heart rate monitor is available for purchase at an additional cost.

Each zone is identified by zone color, heart rate percentage range, zone description, and the target amount of time that should be maintained in each zone to achieve the greatest benefits of a HIIT workout. Utilizing these zones in relation to the exercise benefits of each one aids in the development of the best programming to maximize endurance, calorie burn, and fat loss.

* MEPs (MYZONE Effort Points) are earned based on the effort exerted by the participant. Time spent in each Heart Rate Zone earns different numbers of MEPS:

  • Grey = 50-59% – Earns 1 MEP/minute
  • Blue = 60-69% – Earns 2 MEPS/minute
  • Green = 70-79% – Earns 3 MEPs/minute
  • Yellow = 80-89% – Earns 4 MEPs/minute
  • Red = 90-100% – Earns 4 MEPs/minute

Who is HIIT for?

HIIT is for anyone and everyone looking to take their fitness to the next level. HIIT is for moms, runners, professionals, athletes, and beginners. For moms, it’s a great escape. For runners, it’s the motivation and methodology necessary to prepare for the next run or race. For professionals, it’s the time-efficient workout when health and well-being are important, but time is tight. For athletes, it is the real-time feedback, ability to track progress and interval training necessary to improve performance. For beginners, it’s the push—the education and encouragement—necessary to reach an entirely new level of fitness.

Is HIIT Safe?

It depends on the underlying condition of the patient/client and their baseline fitness level or physical activity status. HIIT is not for someone with a prior heart condition, who is sedentary and has not gone through proper supervised exercise testing first.

Anyone who has been very active has no cardiac risk factors, and has been screened by his M.D. about his cardiovascular fitness can definitely try HIIT and enjoy the benefits in our time-crunched environment.

The response above provided by Dr. Myla Subbarao, MD, FACC, and volunteer with the American Heart Association.

Check out our Living Healthy podcast episode on HIIT training by clicking here!

If you’re interested in learning more about HIIT by LAF®, visit welcome.lafitness.com/hiit-by-laf/.

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Meet Shontelle Shelton of Team USA Women’s Football

Meet Shontelle Shelton of Team USA Women’s Football

by | Apr 1, 2019 | All, Community, Home, Member Stories

“If I had any advice to give it would be to, live loud and have fun while doing it!”

Shontelle Shelton

LA Fitness Member

I grew up in a household where my family was involved in sports year-round and my mother was my basketball and softball coach while growing up. So as the “coach’s kid”, there were already high expectations, and I did whatever I could to meet or exceed those expectations in sports and in school.

The most dominant sport in my youth was always basketball. Never in a million years did I think I’d be playing women’s tackle football on an international stage, especially in my 40’s. I’ve been playing full contact football for a total of 13 seasons. I currently play defensive end and quarterback for The Toledo Reign located in Toledo, Ohio, which is a part of the Women’s Football Alliance. Currently, there 60+ teams located in the United States in the WFA.

In the fall of 2018, I was selected to play on the East All-Star team in the Las Vegas Hall of Fame Game. Also, I was selected to play for American Football Events USA All-Star team to play in their first-ever women’s Mayan Cancun Bowl against Mexico’s Women All-Star team (Guerreras Jaguars) which took place on March 9, 2019, in Cancun, Mexico. Out of the 400+ women to submit to play for Team USA, only 40 were selected. It wasn’t just exciting to be selected to be one of the first to play for Team USA, but an honor to be selected to represent my country on the football field as a football player and as an Air Force veteran.

One of the most amazing aspects of this team was that 40 strangers came together from different backgrounds, ages, and religions with no egos and with 1 mission, and that was TOGETHER. We put our all on the field and walked away with a victory. And that mission was complete with a 48 to 12 victory! Today those strangers are considered my family.

When it comes to fitness and football; football can be a demanding sport and very hard on the body. I typically work out about 3 to 4 days a week which includes football practice. A lot of my training involves cardio, HIIT, and weight training. During the off-season, I like to hit weights hard. But during the regular season, I don’t hit weights too hard because my body needs to recover from my gameday battles on the field. I believe that in any level of sports, ensuring that you’re healthy and in good shape is key to a successful season.

My training for Team USA involved preparing for a game that would be in hot and humid conditions, unlike preparing for my regular season with Toledo Reign which has typically colder and milder weather due to our season beginning in the spring. I approached my cardio regiment a little different and ensured that I began hydrating weeks before playing in Mexico heat.

I began working at LA Fitness as a personal trainer. During that time, I developed many friendships with coworkers who were also trainers and we would pick each other’s brains about training tips and advice.

During my 2018 season, I had surgery to repair my bicep tendon that I ruptured in a football game. The hard part of being an athlete is not just watching from the sidelines but hearing that you may not never play or do something you love again. My coworker Leo (who is also a personal trainer) at the Warren, MI location was very instrumental in helping me to strengthen my arm back. What my surgeon predicted would take more than 10 months to heal, I was able to get back in 6 months. I was able to play in the Hall of Fame game in Vegas 5 months post-op and for Team USA 8 months post-op.

If I had any advice to give it would be to live loud and have fun while doing it!

Additional team info can be found at:

YouTube link for USA vs. Mexico Women’s football:  https://youtu.be/rNxilgdSQ0M

Thee Toledo Reign: http://theetoledoreign.blogspot.com/

  • Coach Mitchi (419)654-2719

Follow Shontelle on Instagram: @CityLeague_Legend 

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10 Spring Cleaning Tips to Help Make Your Life More Joyful

10 Spring Cleaning Tips to Help Make Your Life More Joyful

by | Mar 20, 2019 | All, Fitness, Home

Spring cleaning is all about getting rid of the old and making room for the new! It’s a season for change. A time to make things fresh again. But, how did spring cleaning become such a tradition?

The History of Spring Cleaning

According to an article published by Country Living1 referencing an article that was published by the Washington Post, the annual tradition of spring-cleaning dates back to the 1800s when housekeepers would have to clean the dirt that had collected in the home from the cold winter months.

Soot and grime would collect, lamps were lit with whale oil or kerosene, and needless to say, things got messy. In order to clean the mess up, windows would be opened to let in the fresh air and let out the dirt and soot. Of course, opening up the windows meant the weather had to be nicer.

However, there are also religious origins associated with spring cleaning in Jewish, Christian and Iranian customs. Each consist of a special type of cleaning that takes place in honor of a religious holiday.

And probably the most obvious of all reasons is that in the winter the weather is colder and the sky is murkier, which makes us sleepier – not to mention that the days are shorter! Energy is hard to be found during the winter months, so once the sun starts showing itself again and our bodies begin feeling recharged, it’s easier to wake up and feel an urge to start wiping away all that extra dust you may start noticing around the house.

Spring Cleaning Tips

Whatever your reason for spring cleaning is, it’s always good to try switching things up, whether that’s spring cleaning your home, your fitness routine, or your nutritional habits! (Did those warm winter comfort foods add on a few extra pounds?)

Check out our list of some helpful ways you can spring clean your health and fitness routines!

Spring Clean Your Fitness Routine Tip #1

Here comes the sun, do doo do do.

Staying active doesn’t have to just mean staying active in the gym! Living a healthy lifestyle means staying active indoors and outdoors! When the weather starts looking nice, head outside for some fresh air and to try a new exercise – switching up your fitness routine can help prevent your body from hitting a weight loss plateau.

Spring Clean Your Fitness Routine Tip #2

Out with the old, in with the new!

Are you a cardio person or more of a weightlifter? Chances are you probably prefer one over the other, but both are needed for a balanced fitness routine! Try switching it up and add some more weight training to your routine or cardio if that’s where you normally struggle. Change can do the body good, and there’s no better time than spring cleaning to get started with something new!

Spring Clean Your Fitness Routine Tip #3

HIIT the Ground Running

Spring cleaning your fitness routine doesn’t necessarily mean trying an entirely new activity. It could be something as simple as switching up your interval training. Perhaps try shorter, high-intensity workouts a couple times a week and combine those with longer, steadier workouts throughout the week.

Find a HIIT by LAF® studio near you.

Spring Clean Your Fitness Routine Tip #4

The Early Bird Gets the Gains?

A workout is a workout no matter the time of day, but if you’re used to going to the gym after work, try going first thing in the morning – dare we suggest even before your morning cup of coffee? Or if you’re used to mornings, try going after work and sweating off some of that post work stress. Changing up the time you go to the gym helps keep things fresh and can help break you out of your normal routine.

Spring Clean Your Fitness Routine Tip #5

Spring into Sports!

Are you a fan of sports? Try joining a recreational sports league to help keep yourself active while also trying something new! Sometimes, participating in sports is a great way to forget you’re working out while also having fun. LA Fitness offers a variety of club leagues – ask the front desk about it today!

Join a league.

Spring Clean Your Fitness Routine Tip #6

Group Fitness Fun

If you haven’t tried a Group Fitness class yet, now is the time! There are countless options available at various times throughout the day. Try an activity you’ve never done before and give it a chance – it could become one of your new favorite exercises. Plus, having a class support group and trained instructors cheering you on can help keep you motivated on days that you’re losing steam.

Find a group fitness class for you, here!

Spring Clean Your Fitness Routine Tip #7

We. Dare. You.

Are you up for a challenge? Sign up for a race! It’s a great way to train for an event and embrace your competitive side. Plus, cardio is great for the heart and building endurance. Even if you’re not a fan of long distance running, there are plenty of 5ks available year around. Check out what’s local to you!

Spring Clean Your Fitness Routine Tip #8

Grab a Moving Buddy.

Friends who train together make waves together. Swap out after work happy hour for flex hour at the gym. Not only does having a gym buddy help keep you accountable, but it can be a lot more encouraging than working out solo. Try inviting a friend to join you for a sweat sesh and set mini challenges for each other for some friendly fun.

Invite a friend.

Spring Clean Your Fitness Routine Tip #9

Train. Harder.

Do you feel like you have a pretty good grasp on fitness by now? Try elevating your fitness routine by working with a personal trainer. Adding a trainer to your routine can help you train harder, add variety to your workouts, and push you to step outside your comfort zone.

Sources:

  1. Carter, Maria. “How Spring Cleaning Became an Annual Tradition.” Country Living, Country Living, 24 Jan. 2018, www.countryliving.com/home-maintenance/a38381/how-spring-cleaning-became-a-tradition/.

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Instructor Spotlight | Celebrating 19 Years in the Fitness Industry

Instructor Spotlight | Celebrating 19 Years in the Fitness Industry

by | Mar 18, 2019 | All, Home, Member Stories

“As a former overweight guy, my weight will always be a struggle. I consistently work on my diet and find ways to shock my body.”

Wes F.

Group Fitness Instructor, LA Fitness

Prior to entering the gym, I used to weigh 350 lbs. with a 52-inch waist. My mother and I made a commitment to change and reinvent ourselves every year. I got earrings, tattoos, and new haircuts. Finally, I decided to lose weight.

I was a treadmill and weights guy until I saw a guy teaching a step class. People were piling into the aerobic room just to take his class. I finally got the nerve to try it for the first time. It was the most exhausting thing I had ever done.

I continued to take classes and followed my favorite instructor around town. One day after class, he looked at me and said, “You should start teaching.” At this time, I was down to 280 lbs. and laughed off the idea. I thought people would think that I’m too big to teach classes.

He said, “Wesley, you got it. Don’t worry about the weight, it will continue to come off.” So, I went and got certified through AFAA.  My first class was February 1, 2000.  I am now celebrating 19 years in the Fitness Industry.

Throughout my tenure in teaching, I got certified in over 25 formats, became a certified personal trainer, danced for a ballet company, and became a Master Instructor for several formats. I teach at fundraisers, charities, competitions, and fitness conferences.

As a former overweight guy, my weight will always be a struggle. I consistently work on my diet and find ways to shock my body. Looking at old pictures of myself compared to where I am now, I see miles of maturity and shrinkage. Starting from overweight and untoned to fit and muscular.

As a fitness professional, I tell all my students that Group Fitness classes are just a part of the solution.  Your effort to maintain a steady diet must match the effort you make to attend class, using the LA Fitness quote, “You can’t out train a bad diet.”

For some, teaching Group Fitness classes is easy and simple. However, they underestimate the amount of work it takes to prep for class, keep your class current, and always have the energy to be exciting and motivating.

In my 19 years, I have learned it has to be more than just class. It is about the experience. With that, I stress form and technique, stamina and energy in my classes, while providing the best music and variety of exercise.

For all of my peer instructors, personality and education is everything. If you are not engaging and knowledgeable about teaching, then your class will be bored and lack trust in you.

Classes Taught:

At LA Fitness, I teach Step, Kickboxing, Body Works, Power Circuit, Yoga, Pilates, Aqua Fit, Cardio Jam, Boot Camp, and Cycle.

Current Fitness Goals:

I have become even more focused on my weight training and stretching. I want men and women to see the most successful athletes are people with an equal balance of strength, endurance, and flexibility.

Some slight adjustments may have been made for grammar and/or clarity. 

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