Fast Food and Your Body – Podcast Ep. 20

Fast Food and Your Body – Podcast Ep. 20

by | Mar 25, 2019 | All, Home, Nutrition, Podcast

Welcome to the 20th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back a favorite to the show, LA Fitness registered dietitian, Debbie James! We talk all about one of everyone’s guilty pleasures, fast food. It’s not a surprise to anyone that fast food is unhealthy, but yet so many still indulge in it! Why is this? What makes fast food so addictive? And is there a way to detox from it without putting your body into shock?

We answer all of these questions (and more), along with announcing the winner of our first-ever #LHP giveaway!

Stick around to the end of the episode for some truly horrible “whooshing” sound effects from Andrew and myself. We love making this content for you all and we hope you enjoy it!

Email us or hit us up on social media using the hashtag #LivingHealthyPodcast. Share what you love about us and you may get a shoutout on a future episode! 

How Are We Doing? 

This podcast 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.

Timecard Markers – Fast Food and Your Body – Podcast Ep. 20

Intro

Begins at 0:01

LA Fitness Registered Dietitian, Debbie James, joins the show

Begins at 0:36

What is Considered “Fast Food”? 

0:44

What is it Exactly About Fast Food That Makes It Unhealthy?

1:19

Why Are Fast Foods So Overly Processed?

2:14

Deli Meats vs. Packaged Meats vs. Fresh Carved – What’s Healthiest?

3:16

Flavor Enhancers and How They Influence Taste Buds

4:17

QUICK BREAK – LHP GIVEAWAY CONTEST WINNER ANNOUNCEMENT

6:22

Healthy Fast Food Options

7:01

How Does Fast Food Affect the Body and Internal Organs?

8:42

Can You Reverse the Damage Done to Your Body from Fast Food?

11:00

Can a Fast Food Detox Shock the Body?

12:13

Fast Food Fruit Smoothies – Healthy?

14:07

Is Fast Food Addictive?

16:30

Quick and Healthy Alternatives

19:44

Don’t Burst My Bubble, Debbie! Is Diet Soda Healthy?

20:37

Actionable Advice

22:20

Outro

23:40

Recommended Podcast Episodes 

 Give Me Strength Training – Podcast Ep. 19

 Give Me Strength Training – Podcast Ep. 19

by | Mar 11, 2019 | All, Fitness, Home, Podcast

Welcome to the 19th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we speak with LA Fitness, Personal Training Director, Mark Joseph de Guzman, who educates us on the importance of strength training.

How Are We Doing? 

This podcast 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.

Timecard Markers – Give Me Strength Training – Podcast Ep. 19

Intro

Begins at 0:01

Personal Training Director, Mark Joseph de Guzman joins the show

Begins at 0:33

Let’s Define Strength Training – Do Bodyweight Exercises Count?

0:52

How Does Strength Training Build the Muscle?

1:41

Can Strength Training Improve Metabolism?

2:45

What Type of Protein is Best for Building Muscle?

4:41

How Much Protein Should Be Consumed Per Day?

5:26

FACT or FICTION: Will Girls Get Bulky from Strength Training?

6:58

What Should Bodybuilders Do to Bulk?

8:01

What is the Average PT Client Looking to Accomplish?

9:46

Different Types of Strength Training: Does One Work Better Than Another?

10:31

What Is Muscle Confusion?

11:10

Rest Days and Strength Training

13:22

What is the Best Thing to Do for Your Muscles After Strength Training?

15:24

How Does Strength Training Affect the Blood? 

17:05

How Important is it to Train the Entire Body? 

18:07

Why Do Bodybuilders Oil Themselves Up So Much?

19:25

Actionable Advice

20:50

Outro

22:00

Recommended Podcast Episodes 

Are Supplements Really Necessary to Be Successful in the Gym?

Are Supplements Really Necessary to Be Successful in the Gym?

by | Feb 27, 2019 | All, Fitness, Home

During my time as a writer for LA Fitness, my knowledge of nutrition, fitness, and health topics has grown considerably. As a certified personal trainer, I usually feel comfortable sharing my insights on fitness topics. Yet, there are still questions that I need help answering. My latest query is this:

Are supplements really necessary in order to be successful in the gym?

Personally, I do not take any supplements, and I live a very active lifestyle both inside and outside of the gym. Instead, I choose to focus on maintaining a fairly balanced diet. I choose to eat foods that help fuel me while also allowing myself some “cheat days” – which I know some people disagree with – however, that’s what works best for me.

Because everyone is wired differently, my approach may not be what works for you. When it comes to creating a personalized fitness or nutrition plan, it’s best to speak with a personal trainer or registered dietitian. However, supplements are one of those things that I have found very confusing to educate myself on, mainly because I think of them like vitamins and I get my vitamins naturally, rather than taking a vitamin supplement.

Needless to say, I wanted to reach out to a few experts on the matter.

The Trainer

 

“Supplements are the elephant in the room when it comes to the gym scene. The first thing you should always do is to check with your physician and have them do the proper testing to see if you have any deficiencies. Depending on those results or documented family history, you may need to add certain vitamins or mineral supplements to your daily caloric intake. A common example would be pregnant women, who typically get put on prenatal vitamins along with additional iron supplements as they go through their pregnancy. However, if your diet consists of the proper amount of lean meats, fruits, and vegetables, most people should be in a position where additional supplements are not needed to keep up with the individual’s active lifestyle.

The more commonly thought of supplements in our gym world are the performance-enhancing types, such as steroids, creatine, and other performance-enhancing drinks, pills, or injections. While these supplements have been documented to show immediate improvements in one’s overall strength and performance gains, they traditionally result in long term negative effects such as hormonal deficiencies. I never recommend any member or client take these types of supplements unless they have been prescribed by their doctor. For instance, these supplements are sometimes prescribed by surgeons as part of the rehabilitation program after undergoing some kind of major surgery where the supplement will aid in the rapid growth and strength of muscles, which aids in the healing process. Again, these supplements should be avoided as much as possible, generally speaking. You can get all the ‘amp’ and ‘steam’ you need from a proper diet.” – LA Fitness Master Trainer, Geoff Fox

The Dietitian 

 

“Just as you can get in a good workout without ever lifting up a free weight or stepping on a treadmill, you can get good exercise performance without having to take supplements. A sound diet balanced in nutrients with good hydration supports general exercise goals for non-athletes just fine. Now, healthy adults that are already fit and toned, who fuel right and would like to take it to the next level may benefit from that extra push a sports supplement can provide. They might utilize creatine, glutamine or a protein powder high in branched-chain amino acids to start. Also, caffeine can be a boost to those training for endurance.” – Debbie James, RDN

The Doctor 

 

“Supplements are a highly unregulated area with few randomized, placebo-controlled trials to warrant their effectiveness. For supplements in which we do have good quality data, they have been found to rarely live up to the hype. Furthermore, we want to be cautious and consider what medications one is taking because supplements can sometimes interact and change the effectiveness of medication. Always follow the directions of your doctor, particularly when it comes to taking supplements when you’re also taking medications. The big concern around supplements is that the label may not always reflect what is in the product.  When it comes to “being successful at the gym”, everyone is looking for the edge. The thought is that supplements may help in getting to the goal faster. However, healthy eating and exercise should not be a goal but a lifestyle. Habits are what create lasting change and success. Unfortunately, there are no shortcuts in this journey. At Kaiser Permanente, we believe the key to healthy living is to sleep more, move more, stress less and consider increasing how many greens you eat, such as a plant-based diet. That’s it. This is what research has repeatedly shown to optimize our health.”  – Sean Hashmi, M.D., nephrologist and adult weight management lead, Kaiser Permanente Woodland Hills Medical Center

The Results

 

From our three experts, it looks like the overall answer is that supplements are not necessary in order to be successful in the gym, but they could be helpful for certain people, depending on your fitness lifestyle and goals.

However, supplements can be dangerous if you’re taking the wrong type. So, before you choose to take any supplement, be sure to fully understand what’s in it and how it affects your body.

A healthy diet combined with a balanced nutrition plan should give you the nutrients and energy you need to build a healthy body for yourself. However, this generalized advice may not apply to those with certain medical conditions, so always follow the recommendations of your doctor.

Recommended Reading

What to Expect When Joining LA Fitness

What to Expect When Joining LA Fitness

by | Jan 4, 2019 | All, Fitness, Home

It’s the start of the New Year, which means endless possibilities for what you can accomplish in the twelve months that lay ahead! A fresh start, a clean slate, a brand-new year! It’s exciting just thinking about the positive changes that can be made. For many, taking control of their fitness and nutrition tops the list of changes wanted. While not everything in life can be controlled, your fitness and diet can be. Positive and healthy changes made to these parts of your life can transfer to other aspects of your life too! This probably leaves you asking yourself, “Where do I begin? How do I start?”

A great place to help kickstart a new positive change is to surround yourself with other like-minded individuals. That old saying about you becoming who you surround yourself with is pretty accurate. Chances are that if you’re around a group who prioritizes the importance of fitness and focuses on healthier eating habits, they’ll help inspire you to do the same – and keep you motivated!

That is why joining a local gym may be the key factor needed to accomplish your goals. However, for some people, this can be scary. There’s the pressure of thinking you already need to be in somewhat decent shape before joining or the fear of not knowing what to expect that can be holding you back. Change can be scary but change causes growth and growth in a positive direction is worth a bit of uncomfortableness in the beginning. Trust us, your future healthier self will thank you.

To put some of the unknown scariness of joining a gym aside, we’ve compiled a list of what you can expect when joining an LA Fitness.

  1. Greet the front desk staff and let them know you’re interested in joining.
  2. A sales representative will greet you and give you a tour of the club.
  3. They’ll take you to the service area and ask what your goals are.
  4. After careful review, they’ll educate you on plan and pricing options.
  5. They’ll introduce you to a PT representative who will set you up with a free fitness assessment.

You can always try us out first! Click here for a guest pass.

Once you’re all signed up you’ll have access to –

Group Fitness Classes

You’ll have access to many different options for group fitness classes including member favorites like cycle, yoga, and Zumba®. Group Fitness is a great place to begin if you don’t know where to start with gym equipment. It’s a fun way to keep your cardio options interesting so you never get bored during a workout again. Plus, some Group Fitness classes incorporate weight training or body weight exercises, meaning you can get your strength training in this way too!

Pool*

Our pools are kept at a comfortable temperature in the low 80’s. Swimming doesn’t just have to be saved for the summer months. Try out a Group Fitness Aqua Fit class for some low impact cardio or enjoy the swimming lanes on your own when classes aren’t in session. The pool can even be a great way to unwind after a tough workout. Certain clubs even have a spa available to all members to relax in and help loosen up the muscles after a long day. Make sure to check to see if your club has these options available.

Weight Room

Each LA Fitness weight room typically boosts over 20,000 pounds of free weights for members to use. Dumbbells start at 5lbs. and go all the way up to 100 lbs. There are also plate weight options, barbell options, and resistance training equipment. The variety ensures that there’s a little something for everyone, depending on your fitness level and weight training preferences.

Locker Room

The locker room is the one place you’ll want to visit every time you work out in our gyms. With full-sized lockers, showers, a dry sauna, and restrooms, you’ll definitely benefit from our spa-like amenities. Just make sure to bring your own lock and please remember that lockers are for day use only. Some clubs even provide a towel service in case you left yours at home.*

Cycle

Our cycle equipment is available for Group Fitness classes and solo workouts. In a Group Fitness setting, riders can expect to pedal a distance of 15 to 20 miles in a one-hour class! Cycle can be a great way to get in some HIIT training, otherwise known as high-intensity interval training. For those new to cycle, don’t let the distance or high intensity scare you away. Each class starts off at a beginner’s pace which you’re able to stay at until you get comfortable to pick your speed up. As long as you keep the pedals moving, you’re doing your body some good.

Cardio

Ellipticals, treadmills, cross-trainers, stationary bikes, and stair climbers are what you can expect to find in the cardio section of an LA Fitness. If you’re not one for Group Fitness classes, these might be a better option for you to still get your cardio in. With plenty to choose from, you have the option to train different parts of your body, to choose a low impact or high impact option, or to simply switch up the routine if things get stale with your workouts. (It’s good to switch up your workout roughly every two weeks anyway to keep the body surprised!)

Pro Results® Personal Training*

This is the best option if you’re looking for someone to help hold you accountable for your workouts and make sure you’re doing the correct workout each time you’re in the club. It’s important to mention that when you join Pro Result® Personal Training, you’re not just being told what to do and how many times a week to do it, but you’re learning as well. You’ll be paired with a trainer that knows your specific goals and how to help you accomplish them. During your training, you’ll learn what equipment works best for you, helpful tips on cardio versus strength training, and how you can better improve your diet.

Selectorized Equipment

We recommend our selectorized equipment stations for those who are new to working out. These machines often times will help you focus on form to help you better understand how to do the exercise without causing injury to yourself. These machines can be adjusted to your strength level and height, and there are machines designed to focus on specific target areas. If you’re unsure how to use a piece of equipment, there’s usually a sticker diagram attached the machine showing you how to use it properly. If you’re still unsure, visit our personal training department and have them help you.

Basketball/Club Leagues*

Our basketball courts are full length and built for free play. They can also double as a volleyball court. Basketballs and volleyballs are provided for players to use during their time in the gym. For those who are looking for something more than freestyle pickup games, some LA Fitness clubs offer leagues you can join for an additional cost. Ask the front desk of your club for more details.

Racquetball/Club Leagues*

Racquetball courts can be reserved on the LA Fitness mobile app for up to two hours of play time. If you choose not to reserve online, you can also come in to the club and grab a free court. They are first-come, first-serve. For those who are looking for something more competitive, some LA Fitness clubs offer leagues you can join for an additional cost. Ask the front desk of your club for more details.

Stretching Area

The stretching area helps you recover after a hard workout. By taking 10 to 15 minutes to stretch after your workout, you can help lengthen your muscle tissues which will help you recover faster and get stronger. Nobody wants a pulled muscle – that’s why there’s an area dedicated to post-workout rest and stretch.

Kids Klub*

Perfect for the busy moms, dads, grandmas, grandpas, and anyone else who may be responsible for watching the little ones while also trying to get their workout in. Our staff make sure your child is watched after, and safe and secure, while you enjoy your workout in peace. Check your home club for Kids Klub hours.

Front Desk/Mobile Check-in

The mobile check-in is a fast and convenient way to get your workout started faster. Have your phone out, the app ready, and simply scan your way in when entering the club to save you time at check-in.

Some additional member and non-member benefits include access to:

  • The Living Healthy Blog
    • Includes: Member Spotlight success stories, health, nutrition, and wellness articles to help educate you, and Living Healthy recipes from restaurants across the nation.
  • The Living Healthy Podcast
    • The official podcast of LA Fitness hosted by two Living Healthy members dedicated to learning more about the world of health, fitness, and nutrition. Every other week a guest is brought on to the show to give listeners a better understanding of what it takes to be healthier overall. (Listen here!)
  • Ask Our Dietitian
    • LA Fitness registered dietitian, Debbie James, is here to help answer your nutrition-related questions. That’s right – you can ask us your nutrition questions free of charge! Please note: We do not currently provide personalized nutrition plans, but you can send us in your nutrition-related question here for a chance for it to be a featured question on our blog.
  • Ask A Trainer YouTube Series
    • Filled with member questions related to fitness, this is the go-to place if you have a fitness question that you can’t seem to find the answer to. (Watch here.)

What are your health and fitness goals? Let us know in the comments below!

Click to explore our clubs, here.

*Amenities and classes vary by location. Some amenities and classes may be available for an additional fee. Pro Results® Personal Training requires an additional fee and entry into a separate agreement.

Recommended Reading

AAT: Ep. 35 – Workouts for Strengthening the Back

AAT: Ep. 35 – Workouts for Strengthening the Back

by | Dec 14, 2018 | All, Ask A Trainer, Fitness, Home

Ask A Trainer: Featured Question of the Week

On this episode of ‘Ask A Trainer’ we speak with LA Fitness Pro Results® trainer Morgan C., and get her expert advice on which exercises help strengthen the back. 

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.**

10 + 13 =

**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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