Protein Advice for Males | Q+A

Protein Advice for Males | Q+A

by | Jul 25, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have 150 lbs. of lean mass and burn 1800 calories. How much protein should I take in?

– Troy B.

Answer:

Your true protein need depends on your age and physical goals in addition to your weight and caloric rate. To get a rough estimate, start with a gram of protein for each kilogram of lean body mass (68.2 kg in your case) then increase per your activity level:

  • Sedentary – add 10%      
    • 68 + 7 = 75 gms
  • Light activity (e.g. walking) – add 30%    
    • 68 + 22 = 90 gms
  • Moderate (30 min. of vigorous activity 3 days/week) – add 50%  
    • 68 + 34 = 102 gms
  • Active (1 hour per day 5 days/week) – add 75%    
    • 68 + 52 = 120 gms
  • Very Active (10 hours of vigorous activity/week) – double 
    • 68 x 2 = 136 gms

If you maintain weight and thus consume only 1800 calories, it’s likely that the highest factor you need to use is the moderate level. If you have a goal of increasing muscle (requiring more calories), you’ll want to move to the next level higher. Likewise, for those dieting — protein should increase to preserve lean mass when caloric intake is restricted.

– 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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Member Spotlight | Hoops and Heart

Member Spotlight | Hoops and Heart

by | Jul 24, 2017 | All, Community, Fitness, Home, Member Stories

Hoops and Heart

A shared love for fitness and basketball led to a mutual attraction between Lane and Susan C. Having met on the Clemson University basketball court back in college, their enjoyment of the sport influenced their decision to join LA Fitness, which offers Club Leagues basketball – a fun way for them to stay active together.

Where Their Journey Began 

Lane C.* joined LA Fitness in the fall of 2008, primarily to have a place to practice and play basketball. However, after being a member for a while, Lane started to utilize other amenities like the cardio and weight equipment, and the Pro Results® Personal Training program**. Since joining LA Fitness, Lane has lost 15 pounds and notices positive changes in his physical health now that he’s made fitness a part of his daily routine. Lane hopes to lose another 15-18 pounds and increase his cardio endurance, flexibility and agility.

His wife, Susan C., has been playing basketball since high school and used to work out with her fellow teammates at a local LA Fitness where she used to live in Marietta, GA. When she moved out to California years later, she continued working out at LA Fitness in order to maintain her workout routine and healthy lifestyle. Another huge draw for Susan was the Club Leagues basketball league. Lane was already involved in the league, so she decided to join too so that she could participate in league games with him.

“Always keep your fitness goal in mind. Even if it’s late on a Friday night, I ask myself if it means more for me to eat a bag of chips or be able to jump without added weight or inflammation come Monday afternoon. The benefits of fitness always outweigh the “cons” not only physically but also mentally. Plus, there are plenty of good alternatives to things we enjoy which, in some cases, I’ve come to enjoy just as much if not more. Stay focused.”

– Lane C. 

The Group League Experience 

Lane and Susan shared that their involvement in the league has led to many close friendships over the years. Susan notes that her experience in Club Leagues basketball “creates a comradery and a social circle in and of itself, and that has been an added bonus.” Lane added that “it gives [them] the opportunity to play in a competitive, well-organized format which [they] enjoy.” He went on to add, “One of the highlights of my day is getting off work and meeting her at the gym for a ‘shoot-around’ warmup and workout.”

Aside from basketball, Susan enjoys the Group Fitness cycle classes** that are included with LA Fitness memberships. She explained to me that cycling helps her with her endurance and helps build and maintain her leg muscles, which helps her stay strong and avoid injury on the basketball court. Susan hopes to tone up her muscles and maintain her cardio and endurance levels so she’s always ready  should a spontaneous game of basketball arise. Her main goal is to find a routine of cardio, strength and circuit exercises that she could realistically commit to with her busy work schedule.

When asked what piece of fitness advice she could give to others, Susan shared:

“Not to get discouraged if you get off track. There are always going to be things that get in the way (vacations, crazy work hours, family time, etc.), and if I get off track one week or two, I oftentimes struggle with wanting to check out mentally because I feel like I have lost my momentum or progress. That can snowball into a longer period of time if you don’t catch yourself. The truth is, a day or two, or even a week or two will not derail your goals, and the quicker you get back on track the better you will feel. Try to fight the negative thinking the best you can and just get back into your routine the next chance you get so you don’t find yourself with regret because you waited too long.”

Lane C., Susan C., and team, from their winning basketball championship game. June 2014.

Sweet Inspiration

We asked Susan and Lane to share with us something that inspires them about the other, and this is what they had to say:

I’m always inspired by Lane’s commitment to playing basketball and/or working out several times a week, no matter how busy he is. For him, it’s a given that he will find a way to work it into his schedule. I’m also inspired by his ability to connect and get along with so many different people. He is a staple at the LA Fitness basketball courts and has the respect of a lot of the regulars there and other nearby LA Fitness gyms, so I’m always proud to tell someone that he is my husband. Basketball is a competitive sport and can get heated, but he always conducts himself in a way that makes me proud to tell people I’m his wife.  He also has never made me feel out of place for being the only girl out there. He embraces it and embraces me as his teammate and I love that – just like he and I do in our marriage.

Susan C.

I am constantly inspired by Susan’s work ethic and her ability to prioritize. Regardless of what life throws at her, she always gets the priorities accomplished. She also encourages me to eat well and maintain an active lifestyle. She played D1 college basketball and understands the benefits of fitness. Because of that, she inspires me to push harder than I might otherwise because she knows what’s on the other side of all that effort and sacrifice. I’m also very fortunate that my wife loves the game of basketball as much as me. We’ve been able to play together in a number of leagues together and make many mutual friends along the way. Additionally, she is one of the most genuine people I know, and that carries over to every aspect of her life whether it be fitness, work, basketball, etc. She genuinely cares about what is in the best interest of others, and I think that has a lot to do with the reason she is able to maintain at such a high level.  Selfishness drains a person of many things, but she’s one of the most selfless people I know.

Lane C.

No doubt, the basketball-loving duo will help each other stay on track and reach their own personal fitness goals.

*While the opinions herein are Lane and Susan’s own, Lane is an employee of LA Fitness and receives a free membership in connection with his employment.

**Classes and amenities vary by location and may be subject to an additional fee.

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Staying Healthy While Vacationing

Staying Healthy While Vacationing

by | Jul 21, 2017 | All, Fitness, Home

Vacations can sometimes be just the break you need. They help us de-stress and relax. However, too much down time can lead to an unhealthy lifestyle. Just because you are on vacation doesn’t mean your health choices have to go downhill. Be mindful of the nutrition and fitness choices you make while away to help maintain a healthy lifestyle. Of course, you don’t have to have a strict diet and exercise routine while you’re in vacation mode, but it’s important that you continue to care about your health while you’re away.

Here are some tips for staying healthy while on vacation:

  1. Stay Active – Try engaging in activities that will help keep you moving. Book activities where you’ll be staying active or on the go. Explore the area. Even the simplest of movement is better than sitting around or spending too much time laying around in bed.
  2. All Things in Moderation – It’s vacation, so let’s be honest, you’re not going to be healthy 24/7. Most likely a tasty beverage or two is in your future, and yummy buffets tend to dominate the dining options when traveling. Try limiting yourself to only a plate full of your favorites and keep drinking within a healthy limit.
  3. Bonus tip: Also, when eating out, ask the waiter to pack up half the meal and eat it later. This may help you resist the urge to overeat. For more helpful nutrition tips check out our post How to Eat Healthy When Dining Out.
  4. Walk, Walk, & Walk Some More – It may be in your best interest to walk as often as possible, and whenever it’s possible. Opt for traveling via foot instead of using public transportation and even consider opting out of renting a car. You’ll be burning extra calories as you walk without even realizing it!
  5. H20 On The Go – Make sure you drink plenty of water! Staying hydrated not only helps our bodies feel more full, but it helps keep them functioning properly. Not drinking enough water can lead to dehydration, which makes our bodies feel sluggish and can even make us sick. Avoid feeling lethargic while you’re away by always keeping some water with you.
  6. Pack Snacks – It’s important to keep some snacks on hand to help ensure your body has the energy it needs for all the vacation fun that lies ahead! Eating small, healthy snacks in between meals can also help keep your metabolism up. If your room has a fridge, you may want to keep some of these healthy go-to snacks on hand.
  7. Rest Up – Not getting enough rest can actually do a lot of harm. This is your vacation so make sure you’re letting your body get the rest and relaxation it deserves. Proper rest helps keep our bodies from getting overly exhausted and refreshes the body mentally as well.
  8. Take Fitness With You – The common rule while on vacation is to keep cell phones turned off so you can properly tune out. While that may be nice for 90% of your trip, you may want to consider streaming our free LA Fitness workout videos, which you can find on our YouTube channel*. They can help you stick to your fitness routine, even while you’re away.

If you prefer keeping your work out at the gym while you’re away, members with multi-club, multi-state access can enjoy over 650+ LA Fitness locations to help keep fitness at your fingertips. Another helpful tip is that if you are a part of our Pro Results® Training Program**, ask your trainer to help you create a fitness plan for your upcoming vacation. Remember, have fun while you’re away, but stay active too! To find a club near you, click here!

*Data charges may apply.

**Classes and amenities vary by location, and may be subject to an additional fee.

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Nutritional Advice for Those With Hashimoto’s Disease | Q+A

Nutritional Advice for Those With Hashimoto’s Disease | Q+A

by | Jul 20, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have hypothyroidism caused by Hashimotos. What foods should I eat/stay away from?

– Justin S.

Answer:

As you know, Hashimoto’s disease is an autoimmune problem and the subsequent hypothyroidism is primarily treated with a hormone prescription. The American Thyroid Association’s website (www.thyroid.org ) and their 2013 patient booklet don’t mention diet or foods suggested for treatment of Hashimoto’s. Although there is no special diet for an underactive or mal-performing thyroid, nutritional support can help*. In addition, many patients experience problems with their weight. So a sound nutrition plan can help two-fold.

Follow the basics of a healthy diet, such as consuming regular meals, focusing on wholesome fresh foods, avoiding processed/packaged foods, getting more vegetables and beans, managing portions, drinking adequate fluids and balancing energy consumed with physical activity. Check with your physician whether you need to increase Vitamin D foods (fatty fish, milk, dairy, eggs, mushrooms) or Selenium sources (Brazil nuts, tuna, crab, lobster). If you are deficient in Vitamin B12 then you should consider increasing your meat, fish, poultry, organ meats and dairy intake.

Talk to your doctor if you eat large amounts of soy products, consume a high-fiber diet or if you take any of the following which may affect drug absorption:

  • Iron supplements, including multivitamins that contain iron
  • Aluminum hydroxide, which is found in some antacids
  • Calcium supplements

Because people with Hashimoto’s disease may be sensitive to the essential mineral iodine, do not consume large amounts of seaweed or take iodine supplements, which may worsen the symptoms of hypothyroidism.

* “While these practices can be helpful, it’s important to note that there is no one special diet or vitamin that has been proven to eliminate cancer or remove thyroid disease. Because of these special reasons, it’s important to talk with the doctor managing your treatment about any special diets or supplements you are thinking about using.” – ATA 2017, Complementary and Alternative Medicine in Thyroid Disease

– Debbie J., MS, RD

References:

  1. Thyroid Disease and Diet — Nutrition Plays a Part in Maintaining Thyroid Health. Cheryl Harris. Today’s Dietitian. July 2012 Issue, Vol. 14, No. 7, P. 40
  2. “Hashimoto’s Disease.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, 01 May 2014. Web. 15 June 2017.
  3. “Hashimoto’s Disease.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 17 Nov. 2016. Web. 15 June 2017.

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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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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Summer Sizzle Fitness Tips

Summer Sizzle Fitness Tips

by | Jul 19, 2017 | All, Community, Fitness, Home

Beat the Heat at LA Fitness

There are many reasons to love summer: the longer days, the sunshine, the warmer weather. Although, that summer heat can certainly leave our bodies feeling a bit sluggish. This is because when the weather starts to warm up our bodies go into what can be explained as a sort of hyper-drive cooling state. Internally, our bodies are working extra hard to maintain a consistent temperature and while that is happening, our heart rates and metabolic rates can increase too.1 The extra effort being exerted by your body can leave you feeling sleepy even if you’ve been doing something as simple as sitting in the sun.

So the question stands, how can you motivate yourself to get to the gym and work out when all your body seems to want to do is lay around? Well, it’s important to first note that it’s OK to let your body rest. In fact, our bodies need it! Especially in hot weather. Fatigue can be a cause of dehydration or exposure to too much sun. Make sure that you’re drinking plenty of water. The more our bodies sweat, the more they need rehydration. Your body also loses salts when you sweat too, so if you feel like your body needs a bit of extra replenishment, try rotating between water and a refreshing drink with electrolytes.

Tips to Beat the Summer Heat

1. Opt For Indoor Exercise

Yes, it’s safe to say that most people seem to enjoy spending extra time outdoors in the summer time. However, when it comes to working out, you may want to bring the exercise indoors. Try brining your run to the treadmill, cool off while swimming some laps at an indoor LA Fitness pool, or try cycling in a Group Fitness class instead of outdoors.* When your body gets too hot, it puts more of a strain on your workout routine. Maintain your normal workout pace by keeping cool.

2. Give Yoga A Try 

Why yoga? Well, when the temperature gets hotter it can help the body to become more flexible.2  Not only may you have better luck engaging in yoga when your body temperature is higher, but yoga has been known to have relaxing effects on the body.3 If you’re feeling too tired for your typical workout routine, this may be a nice alternative. Find an LA Fitness club that offers yoga here.

3. Eat More of Nature’s Candy

Summer time treats can be amped up with the addition of healthy fruits. In fact, watermelon and strawberries contain about 92% water. Other high water volume fruits are cantaloupe, peaches, pineapple, raspberries and oranges, all ranking between 87-90% water. This helps replenish fluids in our bodies and can give our bodies a natural boost of energy post-workout.4

4. Chill Out

Taking a cold shower before your workout may “help reduce the risk of your body’s core temperature rising too quickly.”5 What does that mean for you? Well, it can help increase your body’s performance by allowing a greater possible increase in muscle temperature and heart rate before your body begins to overheat. Essentially, by allowing your body to experience the drop in temperature, you have given yourself more time to work out before your core temperature reaches peak levels.6 It’s important that you check with your physician before trying this technique, as a cooling pre-workout shower isn’t meant for everyone.

5. Take Exercise Along on the Vacation

Summer is a great time for vacations with family and friends! One of the best things about exercising is that it can be done almost anywhere. If you’re heading to the lake, splash around and burn some calories. Are you taking the vacation to the beach? Spend some time building sandcastles with the kids. Are you escaping to the mountains? Try hiking to get some cardio in. Just make sure no matter what you’re doing for exercise, you’re listening to your body and staying hydrated.

 LAF, LA Fitness, LA Fitness guest pass, send a guest pass for LAF

Why workout alone? Send a friend or family member a guest pass today!**

*Classes and amenities vary by location.

**Guest passes subject to additional terms and conditions. See website for details.

How do you choose to exercise in the summer? Do you have a favorite hobby that’s both fit and fun?
Share it with us below!

Sources:

  1. Ware, Arista. “Why Being in the Sun Makes You Tired.” Sleep.Org. Sleep.Org, 10 Nov. 2014. Web. 22 June 2017.
  2. Rossi, Carey. “Increase Your Flexibility 205%.” Prevention. N.p., 10 Jan. 2014. Web. 22 June 2017.
  3. “Stress Management: Practicing Yoga to Relax.” WebMD. WebMD, n.d. Web. 22 June 2017.
  4. Sklar, Hallie Levine. “Love Your Summer Workout: 10 Motivation Tricks.” Fitness Magazine. N.p., 11 Feb. 2008. Web. 22 June 2017.
  5. Trimarchi, Maria. “Should Men Shower before a Workout?” HowStuffWorks. N.p., 14 Feb. 2011. Web. 22 June 2017.
  6. Ibid

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