2019 True Vine Games

Get ready for a fitness competition unlike any other. Join us on Saturday, August 24th for the first annual True Vine Games! Working with our friends at the True Vine Brewing Company, we’ve created a fitness competition around brewery equipment. We are looking to crown the toughest individual and team as they compete in a relay race that will test strength, speed, agility, and beer drinking.

Broken over five events, competitors will need to complete the following tasks in the fastest times:

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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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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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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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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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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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7 Foods That Help You Fall Asleep

Sleep, along with proper nutrition, is crucial to recovery. Not only for day-to-day life, but also progression with your training regimen. Let’s face it: Sometimes falling asleep can be difficult. There is nothing worse than a long day ahead of you, with a restless night behind you. We need all the proper rest and recovery we can get in this crazy world.

Don’t fret, though! You can find natural sleep aids in the foods we eat every day. There are other foods that can help you fall asleep besides the traditional warm glass of milk. These foods help your body synthesize melatonin and serotonin and increase these neurotransmitters’ effectiveness.


Take a serving of walnuts before bed. They’re high in tryptophan, the amino acid needed for serotonin and melatonin synthesis. These two neurotransmitters regulate your sleep-wake cycles.

Research shows that walnuts may also contain melatonin.


Lettuce contains lactucarium, which sedates the brain.


Almonds are magnesium-rich. Like tryptophan, magnesium is needed for serotonin production. Studies link low magnesium levels with difficulty falling asleep.

Calcium supplements

Calcium aids in tryptophan conversion into melatonin. This could explain why warm milk induces sleep.


Tuna is rich in vitamin B6, which is also required by your body for melatonin and serotonin synthesis.

Cherry juice

Research shows that cherries naturally boost melatonin levels.

Chamomile Tea

Chamomile tea has been found to increase glycine levels. Glycine has sedative properties, relaxing both nerves and muscles.

Chamomile tea also has healing properties. Study participants had their burn wounds heal faster subsequent to drinking chamomile tea.

If you need a good night’s sleep for a long day ahead, take these foods prior to going to bed. These foods boost melatonin and serotonin levels. These foods also have innate sedative properties and are also overall healthy.

Contact us to check out our nutritional counseling programs. We are experts in nutrition and can guide you toward your nutritional goals.




barre class

Barre Class: The Missing Piece To Your Workout Regimen

Real results! Do you want them? 

Tired of going to the gym and feeling like you’re still lacking the definition you want? Ever wondered how to chisel out that last bit of body fat in order to obtain the ultimate definition? A barre class could be the perfect addition to your current fitness plan so you can completely transform your body into the ideal lean machine.

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Workout Fashion for Your Body Type

Not everyone looks great working out in booty shorts and a sports bra. Alternatively, working out in a baggy t-shirt and worn out yoga pants makes you too comfortable and most likely, you’re not going to give your workout 100%. Selecting workout fashion can be challenging, but finding the right clothes will boost your motivation… and that translates to quicker results.

Many people know to dress for their body type when they purchase office attire, formal wear and swimsuits. Did you also know to dress for your body type when selecting workout fashion? You should feel good when you’re working out, and one way to achieve that is to accentuate your best areas when you get dressed for the gym.

Pear Shape

A pear shape body is one that is smaller on top and carries the weight in the thighs, thus the comparison to a pear. Work to downplay your thighs by wearing color blocked outfits. You should keep colors lighter on top to draw eyes upward. Keep your bottoms simple and opt for solid, darker colors. When wearing pants, select bottoms with flared legs to balance the thicker thigh area.

Rectangular Shape

The rectangular shape is referring to people who have their hips and bust the same width, with their waist slightly smaller. Sometimes it is also referring to those with a straight or athletic build. Create an illusion of curves by adding a little padding to your top and selecting bottoms that have pops of color at the hips, such as a thick vertical line. V-neck tops, triangle sports tops and tops with side ruching or pleats are best features for this shape.

Hourglass Shape

Bodies shaped like an hourglass have hips and chest the same width, with a well-defined waist. These bodies are made for form-fitting clothing that accentuates the waist. Select tops that have a scoop or v-neck. Depending on what top you select, almost any bottoms will look good on you. However, if you prefer to camouflage your hips, you should select athletic skorts.

Apple Shape

An apple shape body is one that is top-heavy and carries weight above the hips, however has very nice, shapely and toned legs. Select loose tops that cinch or tie to conceal your waist. There are several nice tops available on the market today with built-in sports bras. Select bottoms that will accentuate your nice legs, such as shorts or fitted capris.

Always play up your best feature when you get dressed for your workout. Remember this is for you and no one else. When you see your reflection at the gym, you should strive for an outfit that reflects your best you. Don’t hide under baggy clothes, it only conceals your results! You don’t have to spend a fortune. With so many brands to meet every budget, you can save the expensive brands as a reward when you reach your goals. Contact us today for assistance in setting fitness goals that are realistic and will keep you motivated.

Which Whey To Go

The term “whey protein” is somewhat of a household name these days.  Almost everyone knows that protein is a vital part of a healthy diet and most people have heard of and tried various protein supplements like shakes and bars…but when it comes to specific types of protein supplements like whey versus casein, most people consider it “fitness-ese”.  Do you really know what’s in your protein?  And should you?

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healthy recipes kale

Get Your Healthy On With Kale Recipes!

Kale is one of the healthiest foods because it’s packed with nutrients, which elevates it to superfood status. While “superfood” isn’t technically a medical or nutritional category on the food pyramid, foods are only labeled as such when small servings carry large benefits to your health.

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staying fit while pregnant

The Benefits Of Staying Fit While Pregnant

Becoming pregnant is one of life’s most exciting experiences for women. It’s a beautiful time full of hope and promise but also a time that many women worry about the unknown. Open any book about pregnancy and the list of possible side effects and complications multiply: excessive weight gain, swelling, constipation, back pain, or even the risk of gestational diabetes.

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kettlebell workout

Kettlebell Workouts Give Fast Results

With fitness and health awareness on the rise, exercise is becoming more important to many average Americans. Weightlifting and cardio are still considered two essential parts of exercise that each boast numerous health benefits. Getting a good workout in can be hard, especially since most people are swamped throughout the entire day. However, combining cardio and weightlifting into one workout session can not only save you time and money, but will totally transform your body! Kettlebell workouts do just that, and here’s why.

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Andrew Helps Us Plan

Andrew helps us set S.M.A.R.T., achievable goals in order to take our fitness to the next level!

He will outline parameters for creating a healthy goal, with achievable results, and a realistic timeline!

Take it away, Andrew!

Trial and Error, Fitness Style

Trial and error in the fitness world is a very frustrating venture!

One of the most frustrating experiments is trying to discover which macronutrient is best for your fitness goals.

There are so many variations in fitness levels, activity levels, activities, body types, and absorption of nutrients between one person to the next. No singular diet will work for everyone!

We want to remind you that trial and error is a HUGE part of transforming your body from flabby to fit!

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You Need To Quit!

Don’t let the gym thing be your entire life…

Yup, I said it!

Don’t be a gym rat. Make fitness a priority in your life but not the only priority in your life. Dedication to fitness is to be commended, of course. You can take it too far, though.

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Tired Of “Dieting”?

There are a thousand different meal plans, diet programs, weight loss secrets, and every other gimmick under the sun for getting into great shape!

To be honest, the simplest part of the three-fold equation of weights, cardio, and nutrition is actually the weight training aspect.

In its most basic form, the body only needs an overwhelming outside stimulus in order to elicit a muscle-building, calorie-burning response. So, doing 1 set of heavy (to you) alternating dumbbell curls is, in theory, enough to cause a change. The more overwhelming and intense the set is, the more extreme the stimulus elicited. More stress equates to more adaptation.

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Putting Things In Perspective

“I can’t eat that. I’m on a diet!”

“It’s your BIRTHDAY! I’m sure you can have a slice of cake as a reward for all your hard work!”

“That’s EXACTLY why I CAN’T have that slice of cake!”

“Suit yourself… but you have been losing weight for five years, straight. You look better and better with each passing month!”

“Thank you, but I need to lose more! I need to…”

Do you have friends, family members, or co-workers with “motivation” that seems to limit their enjoyment of social activities and daily life?

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It’s OK to Dwell On the Past

As far as health and fitness goes, I am definitely older and wiser. As far as health and fitness goes, I have come a long way. The question arises, though. Is it ever acceptable to dwell on the past?

Yes, it most certainly is acceptable.

We must look into our own past and remember the reason we decided to make a change. What caused you to stop and say to yourself, “I need to lose weight!” or “My arms would look better with 1 to 2 more inches of muscle on them!”?

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All About Protein

One of the first questions usually thrown at Fitness Experts is: “How much protein should I be getting every day?”

That’s a GREAT question, and it lays the foundation for a very good diet plan and mindset.

Protein is one of the most important macronutrients (the others being fat and carbohydrates) that the body requires.

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Better Than Nothing…

“I WAS going to sleep in, but I decided to get a few minutes on the treadmill. I guess 15 minutes is better than nothing…”

No, it’s not.

Fifteen minutes is a waste of time, unless you have gone 120 years without any physical activity WHATSOEVER!

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