Neck Pain and Exercise Benefits: 3 Reasons to Add Neck Exercises to Your Workout

When most people consider a workout routine, they think of three major areas: lower body, back/arms, and abs. While this is a good place to start, it does not include all of the major muscles in your body. One of the easily forgotten areas that people tend to look over is the neck. Many people experience neck pain, which they attribute to poor sleeping habits or overworking other muscles. In reality, the neck has muscles just like every other part of your body, and they can be weak too.

Benefits to Exercising Your Neck

There are many reasons to include a few neck exercises into your weekly routine.  These benefits include:

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The Benefits of Foam Rolling

Self-mayofascial release, also known as “foam rolling”, is a fancy way of saying self massage to release lactic acid from the muscles, relieving muscle tightness and soreness. Foam rolling can be useful in alleviating “trigger points” or “knots” in the muscles, or help reducing soreness from prior workouts and can get the muscles back to normal function more quickly.

Foam Rolling is primarily done with a lightweight, affordable personal roll you can purchase from any sports store. The roll is used by allowing the person to apply direct pressure to sore spots in the body, promoting deep tissue massage and healing. Use the roll by laying across it and use the precise pressure to break up muscle knots and reestablish proper movement.

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Five Post-Baby Exercise Tips

Congratulations! You’ve welcomed your beautiful, bouncing bundle of joy. After the new motherhood fog begins to wear off you’re probably yearning for a little “me time” and may want to get back into your workout routine. We’re here to help you settle back in, but before you do, check out our post-baby exercise tips.

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THIS Is Why We Lift Weights!

Skinny or Toned?

The difference between dieting and cardio and WEIGHTLIFTING, dieting, and cardio is the difference between skinny mush and a lean, toned body. Weightlifting with a certain intensity will add definition to your body and increase your metabolism. To simply lose weight, one must eat less and move more. So, after you’ve plateaued, do you move even more OR eat even less? There’s only so much time in your day and only so little you can eat. That’s a tough decision.

What if you could eat MORE, do MORE, and look BETTER? Here’s where weightlifting comes in…

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Benefits of Yoga

You’ve heard about yoga, you’ve even been to a class, but is it really going to help you? What are the benefits of yoga? If you’ve been asking these questions, this post is for you. Today we’ll be sharing some of the benefits, both mental and physical that you’ll receive from the intense stretching and meditation that comes from doing yoga.

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The Benefits of Exercising with Shoulder Pain

You can’t help but make excuses not to go the gym. Your shoulders hurt and you don’t want to strain them. But what if I told you there are some exercises that can help relieve shoulder pain?

When you experience shoulder pain, your first thought is “there’s something wrong with my shoulder joint”. But that usually isn’t the case. Pain in your shoulders is often caused by problems with your neck, and it is felt in the shoulder blade. Here are five exercises that can help strengthen your neck and shoulders, thus relieving shoulder pain.

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Fitness gear: 4 Things You Didn’t Know About Your Athletic Shoes

There are countless things to consider when it comes to exercising and staying fit: nutrition, strength training, cardio, hydration and the list goes on. But have you ever considered what goes on at the very foundation of your body? A’hem… your feet? Runner or not, comfortable athletic shoes are one of the most important things you should invest in. They’ll prevent injuries, motivate the heck out of you, and keep you feeling comfy throughout your workouts.

If shopping for new athletic shoes is a new undertaking for you, here are a few things to consider when searching for your perfect sole-mate!

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Breast Cancer: The Importance of Health Screenings and Preventative Health

The health of individuals has become an increasing concern over the past few years. In many hospitals and clinics, care providers have started encouraging their patients to visit their doctor’s office for an annual health screening. Annual health screenings are important because they allow for medical staff to help diagnose and treat diseases and illnesses before it’s too late. An earlier diagnosis allows for better, more effective treatment.

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The Importance of Meal Plans In Your Workout Routine

Many people want to lose weight, feel great, and enjoy life. for a lot of people, this involves exercise and creating meal plans. Losing weight is a challenge for many people because you cannot have an awesome workout plan without having an awesome meal plan. Read on for more information regarding meal plans, exercising, and losing weight.

Your Consumption At A Glance

Calorie Consumption

Calorie intake is essential whether you intend to lose weight or build muscle. If your goal is to shed fat, your caloric deficit is ideally 20 percent below your maintenance level. If your goal is to build muscle, you need to focus on adding 250 more calories to your current maintenance level. if you are a woman wanting to build muscle, you need an additional 125 calories for your current maintenance level.

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Home workouts not working out? Gym will treat you better!

Did you set up a fancy home gym with all the equipment you thought you’d ever need? Did you feel confident you’d end up spending more time working out from the comfort of your own home? Have you since found yourself dusting off that expensive equipment or using it to hang your fresh laundered clothes? Don’t fret. You are not alone.

Many have set out to create their very own home workout wonderland but find themselves working out less. That’s because the gym offers benefits that cannot be rivaled by home workouts.

Sense of Mindfulness – Often when we workout at home we do not experience enough separation from our real lives. The simple act of going to the gym forces focus and concentration on your workout and your body.

Sense of Community – Going to a gym allows you to surround yourself with people who provide free motivation. You also have a stellar opportunity to make friends, network, and get involved in the fitness community. Just seeing others put forth effort into physical activity will motivate you to put forth as much effort, if not more.

Sense of Fulfillment – At home no one is watching you (except maybe your four-legged friends). This makes it incredibly easy to slack off. At the gym, you’re surrounded by a community with the common goal of bettering themselves. Your subconscious ego kicks in and, by nature, you work harder.

So, if you left the gym in hopes of better results from your at-home workouts and find yourself less than impressed, give the gym another shot. You might just find that it fills that hole in your pulmonary pumper after all. Making the drive to the gym can be an integral part of your fitness regimen. You make “fitness” a destination. During your drive, you shift your mindset towards a more disciplined state. You know what’s ahead, and you’re ready for it!

Even if you just planned on performing cardio at home, switching back to primarily gym workouts will add that BOOST to your workout that we all need!

To get started, contact us!

How Personal Training Will Push You to the MAX!

It’s easy to get caught up in the daily grind and skip the gym. You might be planning a post-work workout but the grueling commute home to change clothes lands you on the couch. Lifestyle changes are difficult and regular exercise can seem impossible to do on your own. Get personal training and let a fitness professional help you meet your goals.

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MS and Weightlifting? Absolutely! 5 Reasons Why Lifting Can Lead to a Healtheir, Happier You

When David Lyons was diagnosed with MS at the age of 47, like many who receive a chronic diagnosis, it sent him into a tailspin. Numb from the chest down, David had a choice. He said he could take his MS lying down… or fight it like David fought Goliath. This prompted Lyons to become both David and Goliath, beginning a weightlifting regimen that would help him go on to win a title in a bodybuilding contest, devoting himself to a lifetime of good health and fitness.

If you have MS too, there is plenty of new research out there that suggests that not only is weightlifting safe for MS patients, it is also highly beneficial. From improvements in your overall health to mood boosting perks, here are 5 reasons why lifting can lead to a healthier and happier you…

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Cross Training: Start Mixing Things Up!

It is always preferable doing some exercise rather than no exercise at all, but your results will be even better if you cross train. In many cases, when you go to a gym, you will see people on the treadmills and stationary bikes, and other people lifting weights. Most of the time you will never see those two groups cross over, and that is where the opportunity for greater gain is lost.  If you can lift three hundred pounds, but can’t walk up a flight of stairs without getting winded; that is a serious problem. If you can run a 5 minute mile, but struggle carrying bags of groceries to the car; THAT is a problem. You want overall fitness; not just in specific areas. By cross training, you will address the strength and aerobic capacity of your body, and appreciate those improvements in your day-to-day activities. In the end, isn’t that what you want? You don’t go to the gym just because you enjoy going to the gym. You go to make yourself stronger, get in better shape, and then see and experience the results of your hard work when you are not at the gym.

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Personal training: How do you know who to choose?

In this day and age, health, wellness and fitness are around every corner. It can be overwhelming to sort through so many companies and options to know what isn’t going to end in just another failed New Year’s Resolution.

If you have decided that today is the start to a healthier, more fit you, then you may be overwhelmed with all the options out there to make that a reality. There are at home programs, fitness centers and gyms, group workouts and personal training, to name just a few. The second decision that you will need to make is which one is right for you.

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Personal Nutritional Counseling – Finding Your Body’s Favorite Diet

Often, people diet by cutting food from their diet, but is this really a good idea? The answer is no. The foods we eat affect our energy, our moods, and, of course, our health. Cutting too much food from your diet is disadvantageous when coupled with your everyday exercise. So, if cutting food from the diet isn’t the solution, what is? How will you know what you need?

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Nutritional Counseling – It’s Not All About the Body

You’ve been working out and eating right and you’ve lost some weight. The last few weeks, however, have found you at the dreaded plateau, or even worse, you’ve started to gain weight. Your personal trainer has made some changes to your exercise program in an effort to jumpstart your metabolism, but nothing has been working. You are out of ideas and quickly getting frustrated. There is a real fear that you are going to get completely disgusted, throw up your hands, and say, “forget it, I’m done”, and let all your hard work fall aside.

Nutritional counseling could be your saving grace and may very well be the unsung hero of weight loss and healthy living. Nutritional counseling does not just address what you should eat and not eat. It delves further into the “whys” behind your eating habits and patterns.

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Cycle Into Health

We achieve the most when we are healthy, and exercise is crucial to maintaining a healthy body and mind. There is a huge variety of workouts people can make use of, but one workout that maintains popularity is the studio cycle workout. A studio cycle workout is a group exercise in which several individuals make use of stationary bikes while a leader paints a beautiful picture of terrain and environment to modify how the group is pedaling.

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Gym Workouts vs. Home Workouts — Expectation and Reality

Fitness equipment is usually purchased with dreams of everyday use and easy accessibility. In the beginning, it appears a good investment, but over time, the distractions of life and the ever-beckoning couch draw us away. Treadmills become clothes hangers and exercise bikes end up in the next yard sale.

Our intentions are in the right place but in the end, we waste time and money with no lasting benefit.

What went wrong? An environment designed for relaxing and taking it easy makes it easier to break away or simply say, “I’ll do it tomorrow.” The tomorrows become more frequent and it’s on to the next expensive new equipment and the cycle repeats. This may also tie into our “New Year’s Resolutions”, as well. Be honest: if both of these statements have struck a nerve, maybe you need to rethink your fitness game plan.

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Five Facts That Will Make You Reconsider Meal Plans

Meal planning is one of the single most important factors in reaching your physique and fitness goals. You cannot possibly get to where you want to be without the right fuel. Of course, exercise and rest play important roles. But you cannot drive across the country on a quart of a tank of gas. Fuel your body, fuel your life. If you are feeling a bit cautious about meal plans, here are five facts that can help relieve that stress and show you the truth!

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Get better RESULTS, and a better YOU, by adding strength training to your workout plan

Did you know you can boost your exercise and training results by adding strength training to your workout routine? While any exercise is better than doing none at all, adding strength training to your routine will burn more calories, long after the workout is complete. Why is that? Muscle tissue burns more calories than fat, even at rest. And for those of you worried about “bulking up too much”, worry not. You control all of that through the workouts and weights you choose to do and lift.

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3 Signs That You Need Nutritional Counseling When Trying to Lose Weight

Just about anyone could benefit from nutritional counseling, but this type of counseling can be particularly helpful for those who are trying to lose weight. The journey to fitness is a long and arduous one, but you don’t have to travel alone. Before you start, take time to reflect on your current and previous habits. This will better help you prepare for the journey ahead. These are a few signs that you should look into nutritional counseling while on your weight loss journey.

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Top 7 Songs to Inspire a Longer Workout… And Ultimately Help You Not Fall Over and Die

You know the feeling… there you are at the gym and the last thing you want to do is one last set of deadlifts. In fact, you’d much rather go die… in a corner… where its cool and safe. However, then you remember that you came to the gym for a reason. You want to be a better, healthier you… and if you turn a few heads in the process – icing on the cake. (Oooo… cake. Focus. Focus.) Whether you are hitting up a fitness challenge at the office or just trying to meet your goals with friends at the gym, these 7 songs will help you go harder, work longer and get those results you’ve been dreaming about…

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Helpful Tips for Thanksgiving Leftovers

With Thanksgiving finally passed (not that we didn’t enjoy…but geez!) you might be thinking of creative ways to get rid of these dang holiday leftovers! It would be nice to just throw it all away, but that’s wasteful. We won’t be advising that…EVER! So, here’s how we can enjoy some leftover turkey and dressing in a much healthier way.

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Focus Workout: Want to build a strong, V-Shaped back?

Walk into almost any gym, and look for anyone cranking out the pull-ups from an over-head bar. Chances are, you may never witness such a sight. Most people won’t even attempt them, probably remembering their embarrassing attempts in high school physical education class. The neglect of this reliable exercise is sad in itself, but what makes it sadder is that it is the single best exercise to build the Latissimus Dorsi (Lats), those muscles that provide that classic V-shape, which does wonders for your physique.

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10 Foods That Help You Build Muscle

Most of us realize we need protein in order to build muscle. Lifting weights and strength training damages muscle fibers, and this sparks a repair process causing muscles to grow. We require the amino acids within proteins as the building blocks for this growth.

Something else we also need is fat. Despite popular opinion, fat does not make you fat. In fact, if you don’t eat enough your body will begin to store it. Nonetheless, let us not forget about the carbs providing us energy in the gym.

We have explored  good nutrition in the past. Today, we want to focus on the top foods that help build muscle and cut body fat.

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Personal Training: Your Perfect Option for Starting Out or Starting Over

If you’re just starting out with fitness or starting over after an extended break, you might think that jumping in and getting to work right away is the way to go. And, I’d say you are MOSTLY right.

Getting help in the beginning, with the right personal training program can make a huge difference for you in all the best ways like saving you time, money and probably your sanity. Not to mention keeping your body safe and injury free!

Think about is this way, the same logic can be applied to taking your car to a mechanic. I mean, you COULD fix the problem yourself, given the right tools and proper training but, it would probably cost you way more in the long run. Why wouldn’t you just let the pros handle it from the start? They’ll explain the problem, give you your options, and get you to Point B as quickly as possible!

So, if you’re in need of a jumpstart or a re-start, here are a few reasons why the right Personal Training program could be a great fit for you:

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Beautiful From the Inside and Out with Barre Classes

Barre classes are an amazing way to set fire to your current workout routine. With the squeezing, pulsing, repeating movements that barre classes incorporate, the muscles are able to become leaner and stronger. Barre classes incorporate all the amazing benefits of several different workouts into one rhythmic, free-flowing, muscle stretching and strengthening routine. 

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Why Weightlifting Is More Important Than Cardio

There is no doubt aerobic exercise is important for overall health. We don’t want to diminish its significance. However, if you want to get into the best shape of your life, weightlifting is more important than cardio.

As we age, it is often not our aerobic health that causes us to become debilitated. It is the loss of muscle mass and bone density that causes issues as we get older. Only weightlifting will build muscle and increase bone density.

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Post-Baby Exercise Tips for the New Mom

Carrying a baby and giving birth takes a lot out on your body. Not only is your range of movement highly limited for the final trimester of pregnancy, but your body naturally gains weight as your appetite increases to help your baby grow. Other symptoms like swollen ankles, worsened allergies, shortness of breath, and flat-out exhaustion are also common. It is no wonder why during the 9 months of pregnancy that many women’s fitness routines become less regular. However, there is hope to regain and maintain fitness after your baby is born. Read on to see our post-baby exercise tips for the new mom.

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Chronically Tight Muscles? Foam Rolling May May Be Your New Best Friend.

Gone are the days when you have to pay $100 or more to get a professional massage to loosen up your tight, overworked muscles and make sure they are ready to perform at an ideal level. Foam rolling has become an easy, affordable way to get the relief you need from chronically tight muscles.

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Belly Up To The Barre! Barre Classes

You may know the Belly Up as a nationally renowned music venue in Solana Beach, California (think San Diego), presenting such class acts as No Doubt, Black Eyed Peas, Red Hot Chili Peppers and many more. You won’t find any of those here. What you will find is local class acts such as yourself!

Looking for a little spice to add to your normal workout routine? Check out our newly relaunched Barre Burn class!

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Exercise Benefits for New Moms: 3-Reasons New Moms Need to Exercise

There is nothing like holding your new baby and realizing your life will never be the same again. Your bundle of joy already has you wrapped around their finger, and there is nothing you can do about it. You realize there is nothing you wouldn’t do to ensure your child’s health and happiness. With all you have going on in your life now, is it any wonder you have little time to think about your needs? Here are some exercise benefits for new moms to help you get started.

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Low Back Pain and Low Impact Exercise Benefits

The human spine is made up of three sections. The cervical spine, the thoracic spine and the lumbar spine.The lumbar spine refers to the lower back, where the spine curves inward toward the abdomen.The Lumbar spine is strong, built for power and flexibility. This curved lower area of the back meant for bending, lifting and twisting.

The lower the vertebrae in the spinal column, the more weight it must bare. The vertebrae that make up this area of the back, L1-L5, are the biggest unfused vertebrae in the spinal column allowing them to support the full weight of the upper body. The two lowest parts of the Lumbar spine, (L4-L5) and (L5-S1) where the Lumbar spine meets the sacrum, otherwise known as the lumbosacral joint, bare the most of the body’s weight and are therefore more prone to injury. In this article we will identify causes of low back pain and exercise benefits of the back.

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How Meal Plans Can Help You Maintain Your Weight Loss Goals

You might have heard a lot of talk about meal plans and how they can help you lose weight. However, you still might not fully understand the value of working with a nutritionist and coming up with daily meal plans to follow. Doing so can make a big difference in your life and your weight loss plan; these are just three of the main benefits that you’ll enjoy if you work with a professional and get in the habit of making — and following — a meal plan.

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The Major Benefits of Myofascial Release

It Will Happen to You

An unavoidable part of any wellness journey is the reality of dealing with muscle pain. Pain is not a random occurrence. Pain is an effect of your workout and it shows up in predictable and treatable patterns.

You’re at the gym and it’s leg day. You finish a set of squats, stand straight up, and feel your gluts burning and tightening. You can already tell you’re going to be stiff and sore in the morning and when you wake up, getting out of bed becomes a ridiculous challenge.

Repetitive muscle actions, especially load-bearing actions, (addition of weights) can mean the tightening of fascia, or connective muscle tissue. When fascia tightens, it limits flexibility and affects your overall strength.

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Foods That Increase Inflammation

With all the media attention paid to health and diet, it’s hard to sift through and extract the information that is most crucial to regaining or maintaining our health. Inflammation has become a buzz word with notable doctors warning about the effects that chronic inflammation can have on overall health. Dr. Nicholas Perricone warns that persistent inflammation can create an environment where “the immune system mistakenly attacks normal cells, and the process that ordinarily heals becomes destructive.” And according to Prevention magazine, this inflammation epidemic has been linked to illnesses like Alzheimer’s, cancer, and heart disease.

Are you eating foods that increase inflammation? Read on to find out. You might be surprised!

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