ASK A TRAINER: Ep. 7 – Should I Always Alternate Between Leg Day and Chest Day?

ASK A TRAINER: Ep. 7 – Should I Always Alternate Between Leg Day and Chest Day?

by | Sep 15, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., helps answer if it’s necessary to switch between leg day and chest day. See Geoff’s suggestions in the video below.

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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**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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How to Fix Crepey Skin | Q+A

How to Fix Crepey Skin | Q+A

by | Sep 14, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I work out 3 times a week and have crepey skin on my arms and legs. Increasing weights is not helping. Could I need more protein or just more weight? HELP. I’m 63 but skin is wrinkled like I’m 83.

– Jo C.

Answer:

Sagging and reduced skin firmness may be in part* the result of poor nutrition, but can’t easily be mended once the damage is done.  See our articles New Year – New Skin! How to Eat to Get a Stunning Complexion – Part 1 and Part 2 for tips on prevention.  Be sure you are getting sufficient fluid (1 ounce per 2 pounds body weight) and consuming healthy fats such as oils, salmon, tuna, avocado and nuts for healthy skin tone.

* sun damage, extreme weight shifts, genetics, smoking, aging and environmental toxins can also play a significant role in skin condition

– Debbie J., MS, RD

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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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Soups For Every Season

Soups For Every Season

by | Sep 13, 2017 | All, Home, Nutrition

It doesn’t have to be cold out to enjoy a good nourishing soup. Some soups pair perfectly with salads and sandwiches while others are complete meals in themselves. Whether you like a smooth puree or a chunky feast, there are soups just right for your taste buds.

Before choosing your soup, first and foremost, consider the freshness. A homemade soup of nearly any kind will be far more nutritious than a canned choice. Restaurants and delis often serve soup made the same day. Consider preparing yours in a slow-cooker in the morning for you to enjoy in the evening.

One of the joys and benefits of soup is that it’s eaten only a spoonful at a time. This slows the pace of your meal so you can truly savor your soup and potentially eat less. Taking time to enjoy your food helps nourish the soul and provides a chance to unplug for a while.

Here are our seasonal suggestions for soup year-round, though you can work in your favorites (except high-fat, cream-based bisques) anytime:

Fall  

  • Butternut Squash
  • Roasted Red Pepper
  • Carrot Ginger
  • Potato
  • Split Pea
  • Lentil
  • White Chicken Chili
  • Bean and Ham
  • French Onion

Winter  

  • Chowders – Clam, Corn, Artichoke
  • Chili
  • Minced Stew
  • Pho
  • Albondigas
  • Chicken Tortilla
  • Pozole

Spring 

  • Chicken Noodle
  • Chicken Wild Rice
  • Cream of Mushroom
  • Cream of Broccoli
  • Cream of Asparagus
  • Tortellini
  • Italian Wedding
  • Beef Ragu
  • Beef Vegetable Barley

Summer 

  • Cold – Gazpacho, Yogurt Cucumber, Vichyssoise
  • Tomato
  • Thai curry shrimp
  • Miso w/ Tofu
  • Egg Drop

Check out recipes for great soups like these at the American Diabetes Association’s “My Food Advisor®” by clicking here and also from the American Heart Association by clicking here.

Top with garnishes such as basil, cilantro, green onion, parsley, dill, red chili flakes, pepitas (pumpkin seeds), mini croutons, bacon bits, shredded Parmesan, dollop of crème fraiche, sliced avocado or radish for both flair and texture.

Bon Appétit!

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Let’s Talk: Coconut Oil | Q+A

Let’s Talk: Coconut Oil | Q+A

by | Sep 12, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I love coconut oil for all my beauty needs & I eat it too! What do you think of all the hype?

– Liberty J.

Answer:

To answer your question directly: I don’t pay attention to hype, except to follow what consumer trends are so we can respond to them accordingly. Happy Reading 🙂

My professional observation is that “they” in the media provide sensational news even if it contradicts their own previous reporting. But that may just be reflecting the flow of nutritional research. For example, fat was bad in the 1980’s and the Pritikin diet plan was popular. Then we found that only saturated and trans fats are bad. Now we know there are benefits to certain types of fats, like omega-3 fats. Enter the 2015 Dietary Guidelines: “A healthy eating pattern includes… oils.” You’ve got to look at the overall trend in research, not just single studies or news headlines.

Coconut oil as a consumable product is very high in saturated fats. The names of these fatty acids are known as lauric, myristic, palmitic, caprylic, capric, and stearic acid. Of these, the greatest present is lauric acid, a type of medium-chain fatty acid. Research in the last 10 years indicates supplemental coconut oil raises total cholesterol, LDL and HDL cholesterol levels. This may not lead to adverse cardiovascular outcomes, but why not do better? Replacing animal fats with omega-3 rich fats or unsaturated plant fats (they don’t raise LDL) shows cardio-protective benefits.

Coconut water and the meat of the fruit are nutritionally fine. It takes a whole cup of coconut meat to reach the fat content in just 2 Tbsp. of coconut oil, and you also get a decent amount of fiber with it. Coconut water is full of electrolytes and has negligible fat. Coconut milk, on the other hand has varying levels of fat depending on its dilution and preparation (canned for cooking vs. beverage style).

– 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.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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!

12 + 12 =

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Member Spotlight | Face Your Fears

Member Spotlight | Face Your Fears

by | Sep 11, 2017 | All, Community, Fitness, Home, Member Stories

“I decided that I was going to treat the gym as my job.”

Lynnette R.

LAF Member

Lynnette R., of Round Rock, TX, shared that she was the last person you would ever expect in a gym. She tried having gym memberships in the past, would pay for a year in advance, go once, and then never show up again. Because of this, she even “grounded” herself from getting another gym membership, because she couldn’t seem to make herself go.

Flash back to two years ago, when Lynnette completely stopped exercising all together, stopping even her typical walks outside. Due to her sedentary lifestyle, Lynette began gaining weight. She became heavier than she had ever been and became incredibly discouraged. However, around this same time, an LA Fitness opened up close to her home and Lynnette noticed it had a nice pool. She figured she could try swimming as a new way to exercise. She signed up for a free guest pass, and set up an appointment for a complimentary Pro Results® Personal Training assessment.

She knew she was in a place in her life where she had to change her lifestyle. She just couldn’t seem to stop gaining weight. It was at that moment Lynnette decided that the commitment to work with a trainer would be the accountability she needed to make sure she showed up and made good use of the gym. She signed up and that is when she met her personal trainer, Riley S. What Riley didn’t know at the time was Lynnette’s severe fear of men that stemmed from experiences from her past. However, Lynnette hoped that by being in the gym and working with a male trainer, she could overcome some of that fear.

When Lynnette first started training in the open area of the gym, she would get nervous and experience trouble breathing – and as far as the free weight area, she thought of it as “incredibly intimidating.” She began to open up to Riley about the fear she was trying to overcome, and she was blown away at how he reacted to it, mainly because nothing changed. The workouts stayed the same and they would still use the free weight area. Her “homework” required her to go into the free weight area alone and train on her solo gym days. Slowly, Lynnette R. was becoming more comfortable in the gym.

“Pick a goal that is personal to you and throw yourself into achieving it.”

Lynnette R.

LAF Member

“I wasn’t fighting to just lose fat; I was fighting to gain a future.”

Lynnette R.

LAF Member

Her trainer, Riley, continued to be encouraging as Lynnette persisted onward, moving past each hurdle and facing her fears. During this transitional period of her life, she began dating again – something that would have been too hard for her to do only 4 months prior. Lynette also started to follow some new basic diet guidelines. Since changing her diet and exercise routine she has lost several inches, and is down 2 dress sizes and 17 lbs.! Lynnette shared with us that, “People notice all the changes. What they don’t know is the confidence I’ve received from Riley and that these workouts have allowed me to move past my fears. I now have a real chance at being able to spend the rest of my life with someone that I love.”

What Lynnette wants others to know:

“My plan in joining LA Fitness was to lose weight and lose some of my fear. I never expected that this would take me as far as it’s taken me. Riley isn’t just a paid trainer. He found a way to build a trust that allowed me to confide in him about this secret hope. Somehow, Riley helped me get past my fears, just by lifting weight and walking on a treadmill. I’m very excited about my future and the changes that are yet to come as I work very hard at the gym and keep my heart open.”

A Message from Riley 

“Since the first session with Lynnette, I had high expectations considering her work ethic and passion to become fit and healthy. She’s excelled in every challenge I’ve given her with a smile on her face. I’m very proud of the way Lynnette has taken on a “no excuses” attitude, claiming that the gym is akin to her second job. During every session with Lynnette there is a point where I always think she will need a spot or she will fail during a set but whenever she reaches that threshold she always amazes me by pushing through and getting another few reps in. I can tell how important this journey is for her and it only makes me work harder in order to witness more goals actualized.” – Riley S., LAF Pro Results® Trainer

Where is she now?

When Lynnette first started at LA Fitness she would attend the gym 3 times a week. She is now up to 5 days a week. She continues to train with Riley on two of those days. Once a week, a small group of Riley’s personal training clients meet for a one-hour full-body workout. Lynnette shared that, “It has been great for getting to know other people and pushing each other to work harder.”

Consult your physician before starting a new fitness regimen. Pro Results® Personal Training requires a separate agreement and is subject to an additional fee.

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