Group Exercise Greatness

Have you ever walked into a gym in San Diego and thought, “What should I do today… where do I start?” Meanwhile, you’re wracking your brain as to what exercises in San Diego to do while everyone around you seems like major-league fitness professionals. At Point Loma Sports Club in San Diego, we strive to make the best out of your time spent at our establishment. That’s exactly why we offer the best group fitness classes in San Diego, so you get the most out of your workout without having to think twice about what exercises to do. When coming to one of our group fitness classes in San Diego, whether it is a best relaxing yoga session or an intense resistance training class, you can guarantee an excellent and challenging workout with others that share similar health goals.

For those that already have a workout plan but sometimes have trouble mustering up the motivation to leave the couch, group fitness classes at Point Loma Sports Club in San Diego are the perfect way to replenish that energy! Exercising in groups in San Diego is a great solution to staying motivated; you’ll discover that as each trainer pushes you towards success, a surge of motivation and accomplishment will flow through you while members cheer on one another through the duration of the class – leaving you feeling completely satisfied with your workout.

Haven’t yet tried one of our classes at Point Loma Sports Club in San Diego? Not to worry! Just as the front desk for a class schedule or talk to one of our instructors about what classes would best suit your goals in San Diego. Working out shouldn’t be a chore – try one of our amazing classes to find out how fun and rewarding it can be!

 

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Killer Cardio Moves To Do At Home

Ever have one of those days where there seems to be zero time for yourself? Maybe you were stuck in the office all day and didn’t have time to hit the gym once you clocked out. Or maybe you were running around San Diego with the kids all afternoon? Sometimes it can be difficult finding time in your busy day to get in a good workout, but it doesn’t mean you have to skip it all together! Be it at the gym in San Diego, or in your living room, we have put together a few killer cardio moves that are guaranteed to get your heart rate pumping! For video guidance, check out your Point Loma Sports Club trainers teaching San Diego how to do these killer moves in the comfort of their own home!

1. Squats
Squats don’t always require a barbell to be effective. When performing your squats make sure to keep your spine neutral and feet slightly wider than your hips. TIP: Be sure to keep your knees behind your toes. To progress this movement add a jump between each squat, an explosive jump will really get your heart rate up!

 

2. Lunges
Get those quads burning with lunges! TIP: Keeping your spine neutral, pick a point in the room to focus on and place your hands on your hips for stability (don’t forget to engage your core!) To progress, move from one lunge to the next in a swift jumping movement landing in a lunge position. To regress this exercise lower yourself slowly into a lunge, back knee touching the floor and so on. It’s important to go at the pace you feel most comfortable with.

 

 

3. High knees

High knees are a stellar way to burn some serious calories. In order to properly perform this exercise, always keep your spine neutral while bringing your knees parallel to you hips. To progress, speed this motion up almost as if you were running in place. To regress, move slower allowing your knees to come hip level, comfortably returning your foot to the ground. TIP: keep your chest proud and back straight.

 

4. Mountain Climbers

Cardio + abs = goodbye calories, hello sweat! Not only will this exercise increase your heart rate, you will feel it in both your core and shoulders. TIP: to ensure proper form, keep your booty down and spine neutral (as much as you might want to, try not to tuck your chin). You may go as fast as you want with this exercise; to progress, speed up your pace, to regress, slow it down.


5. Burpees

Don’t go running away quite yet! This exercise can be regressed or progressed no matter your level of fitness. This total body exercise is a great way to strengthen your core, legs, and upper body all in one movement. If you are a burpee-beginner, try setting a small goal of repetitions such as 8 or 10 and when you feel more comfortable with them try the progressed version or increase the amount of reps. Start in a standing position, lower yourself into a plank one foot at a time and hop your feet forward back into a standing position. To progress, hop backward into your plank, complete a full range-of-motion push-up, hop forward and end with an explosive jump. Repeat. Oh yeah… we love these, too!

 

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AB Shredder

Even though we’re seeing the final days of Summer in San Diego, it doesn’t quite mean we throw in the towel for fitness & throw on the sweatpants! So we’re at it again, our staff at PLSC wants you to feel your best ALL year round; that’s why we’ve put together four moves to add at the end of your workout routine that will feeling & looking shredded (literally!).

As many know, diet plays a large part in how your mid-section looks – if your constantly doing sit-ups and crunches but chowing down on a large pizza and wings for dinner,  then wondering why you can’t see ab definition… well… you’re working against yourself. But if our diets aren’t 100% on point at all times, but tend to stay somewhat consistent, training your abdomen will have the results you see and feel.

Try these moves the next time your at the gym (Point Loma Sports Club in San Diego), at your house before bed, or even when you’re bored. All you have to do is perform each exercise for 30 seconds and repeat 3 times. And just like that badaboom, badabing, you’re done!

To get the real look at how to perform each exercise, watch our PLSC trainers on Fox 5 San Diego!

1. THE CRUNCH

: Lay on your back with knees bent and feet firmly planted on the ground. Hinge upward with your hands behind head, try to keep your chin away from your chest (imagine having an orange between your chin & chest).

2. SWIMMERS

: This is for all the surfers and swimmers out there who want a little core action before hitting the water in San Diego. Lay flat on your stomach keeping your ankles/feet and shoulders/chin off the ground. In this position, alternate your hands and feet in a slight swimming motion (the faster you paddle, the bigger the burn!)

3. THE PLANK

: The dreaded plank… the core exercise we all love (no seriously though, we love it). Hold yourself up – booty down – keeping your elbows firmly on the ground directly below your shoulder blades. Your toes should also be planted firmly on the ground. Place your knees on the ground to regress this movement; move from your elbows to your hands to progress.

4. V-UPS

:  Sit on your bum with knees bent and hands planted firmly behind you, giving yourself some good stability. When you’re ready, lift your feet off the ground bringing your knees in to & from your chest (like an upward crunch). If you want to progress this movement, simply move your hands from the ground to out in front of you.

 

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Fighting the Mid-day Slump

It’s noon, you’re tired. Your lunch break is about to start and you find yourself contemplating whether you should take a nap, eat, or possibly even run away from the dreariness of your office. Even though afternoon naps are wonderful, try to boost your energy levels by working out instead (then grab a bite to eat); you’ll discover that your energy and brainpower will be enhanced 10x more than if you had caught some Z’s .

Performing a workout in San Diego mid-day can be extremely beneficial both short and long-term. It doesn’t matter if you are lifting weights, cycling, running on a treadmill or taking a mellow yoga class; what ever your workout of choice, as long as you are moving your body & raising your heart rate you will be burning calories and fat, improving your stamina, immune system and overall physical abilities. Plus, adding a workout into your day is guaranteed to make you feel great about yourself (especially as everyone starts noticing how awesome you look)!

If the gym is an unfamiliar environment to you and your not quite comfortable walking into a fitness facility such as Point Loma Sports Club in San Diego, there are many options available to make you feel more comfortable completing a workout. Point Loma Sports Club in San Diego offers a variety of group classes for individuals of all fitness levels throughout the day. But in order to overcome “the slump”, we’ve put together noon-time classes in San Diego that will get your blood flowing & heart pumping!

On Mondays and Wednesdays you can get your cruise on with Cycling/ RPM in San Diego. This class will take you on the terrain with a motivational instructor leading the way through hills, flats, mountain peaks, time trials & interval training all to the rhythm of music that’s sure to get you amped. [Class times 12:15pm Mon/Wed]

Tuesdays and Thursdays are little more relaxed, but nevertheless challenging with Yoga Power in San Diego. Our Yoga Power class in San Diego is an intermediate vinyasa flow that builds heat strength and flexibility as you practice sun salutes, balancing poses, core-strengthening and more. [Class times 12:00pm Tues/Thurs]

If you are interested in taking one of our afternoon classes in San Diego feel free to give us a call or stop in to see us. Our staff in San Diego will be more than happy to introduce you to our facility in San Diego and provide you with a gratifying workout. We look forward to helping your fight the mid-day slump!

 

 

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Beat The Bulk

“I don’t want to get bulky…” A phrase I wish I would stop hearing from the mouths’ of women. Over time, I have worked with many women who fear lifting weights because they think it will make them look “manly”. So I stand back and ask, “Nancy*, in your honest opinion, would you say I look bulky?” And typically their response is something along the lines of, “No! You’re toned”, or “No way, I want legs like that”. While I’m flattered with the compliment – I am bummed knowing they could have the legs or butt they desire if they had incorporated strength training into their normal routine.

 

Strength training builds muscle, muscle burns fat, more muscle = more fat loss. Simple as that. Of course we aren’t factoring in nutrition, cardio, or daily activity level. But we are making a huge step in the right direction. A lot of my female clients in San Diego that are just starting out with strength training are intimidated by all the barbells, free weights and complex looking selectorized machinery. So, a great way to introduce this style of workout is by performing body weight squats (touching butt to dynamax ball), stiff-leg deadlifts with a light kettlebell, walking lunges, light bicep curls, traditional & tricep push-ups on the knees. All of these functional movements will work wonders for the body no matter what fitness level.

Forget the misconception that lifting weights makes you bulky! Lifting weights provides the body with the “toned” look we ALL desire.

 

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That Thing Called Yoga

One class was all I needed to justify my dislike for yoga.

 

 

I used to lift weights, occasionally go running and I rarely  stretched. That was all I needed (or so I thought). Stretching,  not to mention yoga, was something I deemed as torturous. I  couldn’t wrap my head around why someone would actually  want to twist themselves into an uncomfortable pretzel-like  position and hold, and hold some more.

Little did I know, every time I worked out without taking a few  minutes to stretch I was doing my body a great disservice.  Furthermore, every time I was offered to take a yoga class and  declined, I was missing out on an amazing physical and  spiritual experience.

One class was all I needed to change my perception of yoga.

Fast forward three years later to my fitness routine in San Diego; I still lift, I sometimes run, I do a lot of yoga and a lot of stretching. The benefits of including these two practices into my old routine are outstanding. So outstanding that it almost makes me mad at myself I didn’t practice these things sooner! Let me share a few of the reasons why you might want to include stretching and or yoga in San Diego into your workout regimen:

One: I can touch my toes. It’s time to say, goodbye kneecaps, hello toes! Fred Turok, chairman of the LA Fitness gym chain which commissioned research for a recent study, states: “Fitness levels in this country are reaching danger levels – not being able to touch your toes sounds laughable, but it is really a national tragedy.”

Two: My muscles are leaner and stronger. Though there are numerous benefits of the physical practice of yoga in San Diego, one advantage of a regular practice is an increase in muscle strength, tone, and weight loss. Michael Winokur, author for The Yoga Journal writes, “when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.”

Three: My mental health has improved ten-fold. You know that little voice in your head that tells you that you’re late for an appointment, or that you have too many things to do, or that you’re tired – we’ll I’ve finally figured out a way of shutting mine up. Granted – it’s still very much present; however, yoga and Pranayama (breathing) has taught me how to calm the activity in my head and control thoughts rather than letting them control me. Ultimately, I have given myself a chance to find rejuvenation through the silencing of the mind. “Yoga is the practice of quieting the mind” – Pantañjali.

If you read this and think, “YES, I am going to do yoga tomorrow!” Then my job here is complete. However, my heart’s intention is not to convince everyone to do yoga right away. My intention is to simply invite you to have an open mind and ask yourself if practicing yoga in San Diego would benefit either your physical body and/ or mental well-being.

 

 

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Build Curves to Avoid "Skinny-Fat" Syndrome

Women are often torn between what they read in magazines, blogs, and society’s implausible expectations of what a woman should look like. Too often women end up blending elements of weight lifting and aerobic exercise that they sometimes develop a body type that is considered “skinny fat.” Skinny fat is the result of a workout regimen that burns body fat but does not build or sculpt muscle mass. It is a condition where they appear thin in clothes, but actually have a higher body fat percentage than they did before they started exercising.

To transform their bodies and build muscle, women need to get comfortable using heavier weights. Muscle will not grow or get curvy if you are pressing, squatting, or curling weights that have roughly the same resistance as your iPhone. Most women are afraid to lift heavy because of the belief that they will look bulky. In reality, women do not produce anything close to the amount of testosterone that men do. Instead of focusing on an exercise program with the sole purpose to look skinny, one should focus on the development of dense muscle mass to reap the benefits that weight lifting has to offer.

Women should increase weight-lifting volume and find an individualized workout program that will allow them to build those “jaw-dropping” curves. If you are unhappy with your workout regimen or feel the need to add variety please feel free to ask any of our certified personal trainers in San Diego for advice.

 

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