Many of us think of a BIG BOX gym like 24 Hour Fitness when decide to start a training or exercise program, but the real trend today is specialized boutique fitness studios and facilities. Instead of catering to the mass, these boutique style fitness studios/facilities offer a specific exercise style or program like yoga, pilates, cross fit, indoor cycling and group fitness. Everyone knows I LOVE to try something new when it it comes to fitness, so you can only imagine how EXCITED I was to learn about Shift Fitness, the NEW group training and indoor cycling facility located in Carlsbad. YES, they mix strength training with indoor cycling, two of my favorite thing to incorporate during workouts. I recently had the pleasure of interviewing Daniel Shamburg, Owner/Trainer of Shift Fitness (video above). Shift Fitness is dedicated to providing the best workout possible for each individual client in a fun and motivating atmosphere free intimidation. Shift Fitness specializes in group fitness, circuit training, strength training and indoor cycling offering the following three class styles: 

• SHIFT Circuit - Strength Base Circuit Training
• SHIFTCycle - Indoor Cycling
• SHIFTFusion - Combination of Indoor Cycling and Circuit Training

Click here to view the full class schedule. In addition to the above class styles, Shift Fitness also offers personal training, specialty classes, charity events, sports training programs and more. Shift Fitness offers a hassle free payment options with per class rates and no up front or hidden costs joining fees. Shift Fitness is offering a 25% Discount to Get Fit San Diego Readers, just enter GETFITSD25 at checkout or drop by and be sure to mention Get Fit San Diego! Click here to see the different pricing plans Shift Fitness offers. Enjoy!

Don't be scared of the weight or kettlebell racks you see at the gym, they are friendly, I PROMISE! Whether you perform strength training exercises with free weights, machines, kettlebells or without, the overall health benefits are to GREAT to ignore! Beyond feeling and looking great, strength training has many positive long term effects on the body and state of mind. Weight Lifting, as many like to call it, provides significant health benefits regardless of age, gender, weight or fitness goals. From beginner to seasoned athletes, the most important thing to remember is proper form. 

Benefits of Strength Training:

• Builds & Tones Muscle Mass
• Protects & Increases Bone Density
• Helps Maintain Weight and Increase Weightloss
• Helps Improve Body Mechanics & Core Strength
• Plays a Role in Disease Prevention
• Boosts Energy Levels & Overall Mood

Types of Strength Training:

• Kettlebell - Kettlebell exercises are a great way to incorporate core, strength and cardiovascular training together for a full body workout. Kettlebell exercises target ALL major muscle groups, increase core stability, simplify your workout  & time. **Always consult with a certified trainer before starting a Kettlebell Exercise Program
• Weight Machines - Weight Machines are a GREAT place to start when incorporating strength training into an exercise program. Weight Machines are easy to use, provide guided movement and reduce the risk of injury. **Remember to read the instructions on each machine before use. If you are new to a particular machine, do not be afraid to ask for assistance. 
• Isolated or Free Weights (Dumbells/Barbells) - Free Weight Exercises increase stability/core/balance, provide a wide range of motion similar to our daily life activities and are versatile allowing for a variety of different exercises targeting various muscle groups or isolated muscles. Free weights are inexpensive, portable (use at the gym/home/office/outdoors) and take up little space (easy to store).  Consult with a fitness instructor before using Free Weights for proper form to prevent injury.
• Body Weight Movements - You do not need a fancy gym membership to incorporate strength training. Body Weight Movements such as Push-Ups, Squats, Lunges, Sit-Ups, and Jumping Jacks are a fast, inexpensive way to increase your overall body strength using body weight/mechanics and can be done from anywhere, anytime!

Strength Training equals Calories Burned! Not only do you burn calories during a strength training session, but continue to burn calories post-workout. Strength training is a great way to increase metabolic rate which will help burn more calories throughout the day, increase lean muscle mass and give you more energy to achieve and maintain your weight-loss or fitness goals. Regardless of what your short or long term fitness goals are, strength training is a key part of any daily activity or exercise program providing the body and mind with long-term health benefits!

***Always consult with a health professional before starting any strength training exercise program.

Keeping it FIT is my motto so I absolutely LOVE mixing up my fitness activities! In my youth I took on the hobby of boxing with my male friends who competed in the sport for fun and really enjoyed taking out my stress on a bag! So when Joe Virga, Owner of CKO Kickboxing in Mira Mesa invited me to his NEW facility to experience what CKO Kickboxing was all about, I was excited! Little did I know what I was in for....yes CKO Kickboxing is NOT your traditional type of boxing. CKO Kickboxing combines cross training drills with basic heavy bag combinations suited for all fitness levels allowing one to build up their fitness endurance at a comfortable pace. The combination workouts keep your body/mind engaged and your heart rate up for an overall full body strength conditioning and cardiovascular workout. 

CKO Kickboxing San DIego offers 1st time members a complimentary trail class or mention GetFitSD for $0 Enrollment Free on a 1year Monthly Membership (Savings of $49). Click here for a full list of the class schedule.

Joe and Trisha Virga opened/operated the 1st CKO Kickboxing Studio in Brooklyn, NY for the past 5 years ago and have recently opened the 1st CKO Kickboxing Studio on the West Coast right here in our backyard San Diego! Join them for their Grand Opening Event on Sept 29, 2012 from 9am-2pm. They will be offering Kickboxing classes from 9am-1pm, fun giveaways and special membership discounts. Additionally, in honor of their NEW location, Joe and Trisha are giving one lucky Get Fit SD reader 1 Month of Unlimited Kickboxing Classes!! (1st time members only)

How to Enter:
Leave a comment below about what you like about kickboxing vs traditional kickboxing or why you want to tryout CKO Kickboxing! (Required to be Enter into Giveaway)

Bonus Entries:

1. Follow @GetFitSanDiego on Twitter
2. Follow @CKOSanDiego on Twitter
3. Click the "LIKE" button below to share this blog post on Facebook
4. Sign-Up for the Get Fit E-Newsletter
   
5. Sign-Up for the CKO Kickboxing Newsletter
6. Tweet this as many times as you’d like. Click the Tweet button below, copy and paste: "Full body #kickboxing workout at @CKOKickboxing! Win a 1 Month Unlimited Classes Membership from @GetFitSanDiego! http://bit.ly/TjrDlL"
7. Subscribe to Get Fit San Diego via RSS.
8. Pin this to Pinterest.

This giveaway will end on Wednesday 9/12/12 at 8pm PST. The winner will be chosen by Random.org and announced on Thursday 9/13/12. The more entries you have, the higher your chances of winning. Good Luck!

How many of you out there keep a gym bag in your car or office? Up until now, I was guilty of not even owning a gym bag. I know HARD to imagine "Me the FITness Queen NOT Owning a Gym Bag"! As long time member of 24 Hour Fitness, I was molded to the "in & out" routine, wearing my gym gear to the gym, powering through my workout, then home to shower for the day. 

I recently joined the The Sporting Club at Aventine in the UTC area of La Jolla and quickly learned that having a gym bag with ALL the right essentials is a MUST! Typically one goes to the gym to workout and sweat, right? With amenities like spa services, suana, jacuzzi, pool for swimming laps or to just relax in a cabana, juice bar and cafe, a locker room the size of my house; one could spend hours enjoying themselves. So my search was on to find the right gym bag for myself and load it up with goodies! 

I chose the Lavendar Sport Tote from FitMark an exclusive brand of bags for fitness enthusiast. I absolutely LOVE my new gym bag; fashionably stylish with a compartment for everything you would need for a trip to the gym, even a laundry bag with anti-microbial protection for those sweaty gym clothes. A few of my favorite features this bag has to offer are the fit-hydrate™ pocket with insulated liner for your sports bottle and the soft lined pocket with categorized sections for your phone, keys and valuables. FitMark has a bag that is right for everyone's specific needs and style. Shop NOW to receive 10% OFF with code GETFITSD at checkout.

Now on to the important stuff, what to fill that gym bag with. Here is my personal list of items that accompany me on my trips to the gym:

Pre-Workout Essentials:

• Gym Towel from Towelmate - Yes, a gym towel with pocket in fun colors that tells you what side is to be used on the gym equipment and skin for whipping off that sweat.
• Water Bottle - Staying hydrated during a workout is very important.
• Running or Workout Shoes - Be sure to wear shoes that are comfortable and geared toward your fitness activity of choice. Don't hesitate to spend a little extra on your kicks or visit a shoe fitting experts like Road Runner Sports.
• Socks
• Sports Bra
• Workout Shorts or Pants
• Tank Top or T-Shirt
• Bathing Suit
• Weight Lifting Gloves (to protect my girly hands)
• iPod, iPhone, iPad or Music Device of Choice
• Headphones

Post-Workout Essentials:

• Change of Clothes
• Flip Flops for Showering
• Deodorant (travel size)
• Lotion (travel size)
• Tooth Paste and Tooth Brush (travel size)
• Face Wash and Make Up Bag (travel size)
• Hair Brush, Hair Tie and Hair Clip
• Body Wash and Loofah (travel size)
• Post-Workout Protein Shake, Protein Bar and a bag of nuts (to snack on)

Ever wonder why San Diego is called America's Finest City? With miles of waterfront, coastal terrain and near-perfect weather, San Diego is Fitness Wonderland!  A favorite among the locals and tourists is San Diego Bay, stretching over 34 miles of scenic waterfront dotted with restaurants, shops, hotels, attractions, parks and marinas that reside in seven distinct areas. The San Diego Bay's breathtaking natural beauty is accented by a growing collection of public art, scenic parks and miles of paths for walking, jogging and cycling. The San Diego Bay is home to 17 Port of San Diego parks that cover 250 acres featuring walkways, playgrounds, beautiful landscaping and well-maintained facilities. All this and more make The San Diego Bay a perfect place to enjoy physical activity for all ages.

Get Fit San Diego is excited to be the Official Media Partner for the Port of San Diego Big Bay Boot Camp Event taking place on Sunday May 20, 2012. Work out on the Waterfront with fun, FREE fitness events taking place all along San Diego Bay. It’s the first annual Big Bay Boot Camp with Yoga, Zumba, Pilates, Boxing, and more. Activities are open to all ages and fitness levels. Classes will be ongoing starting at 7 a.m. until noon at the following Parks along the San Diego Bay:

• Embarcadero Marina Park North (San Diego)
• Pepper Park (National City)
• Bayside Park (Chula Vista)
• Pier Plaza (Imperial Beach)

Class Participants Please Review and Bring the Following:

- Bring your own water and snacks
- Wear appropriate workout clothes and shoes
- Bring your own workout towel and/or beach towel
- If you have a mat - bring a mat!
- Classes filled on a first come, first serve basis
- All participants must sign a release waiver to receive a wristband and take any class
- Participants under the age of 18 must have guardian signed waiver to participate

Below is a Flyer with the Activities List, Class Schedule and Location
*NOTE - Class types and times subject to change.

Fitness and Fashion are my Passion! I was recently invited to attend an Indoor Cycling Class inside Neiman Marcus at Fashion Valley Mall (organized by On Demand Workout), led by Corey Spangler, Owner of The Rush Indoor Cycling Studio located in Birdrock. How could I possibly turn down the opportunity to do an hour of intense cardio while looking at the latest Fitness Fashion Trends?! Hello comfortable, stylish clothes! Neiman Marcus recently launched their NEW Active Wear Department "NM On-the-Go" featuring some of the top designer active wear brands. The collections featured in the new NM On-the-Go are selective, seasonal, trendy, comfortable and surprisingly affordable.

Yes....I was capable of participating in the fabulous spin class while browsing the racks with my eye! The event was a blast from the fabulous class from The Rush (my favorite place to get my weekly cardio) to the mimosa I was handed at the end of my workout, which I had to pass on. Ladies, next time you are at Fashion Valley Mall I encourage you to take a peek inside Neiman Marcus! Lastly, I STRONGLY recommend each and everyone of you take an Indoor Cycling Class at The Rush! Mention Get Fit SD for a FREE Introductory Ride!

Have you ever wanted to play tennis like a pro or take lessons? Play Tennis California offers Tennis Lesson in San Diego. Play Tennis California specializes in the delivery of upscale tennis services to California's hospitality and residential industries. Their elite team of International Tennis Professionals cater to adults' and juniors' specific goals, whether it be technical improvement, fitness or simple fun! Play Tennis California offers individual coaching/lessons as well as group lessons with no more than 8 students per session. I don't know about you but being the fitness guru I am and with summer right around the corner; tennis sounds like the perfect sport to stay fit while enjoying the San Diego sunshine!

Play Tennis! Offers:
- ITF World Ranked Tennis Instructor.
- Beginners Classes: Wednesdays 5:30 PM, Sundays 12:30 PM.
- Intermediates/Advanced Classes: Wednesdays 6:30 PM, Sundays 1:30 PM.
- Juniors Classes (5-12 yrs): Sundays 2:30 PM.

Win SIX 1-Hour Group Tennis Lessons in La Jolla at the Towers at Costa Verde from Play Tennis California!

How to Enter:
Leave a comment below about why you would LOVE to take Tennis Lessons! (Required to be Enter into Giveaway)

Bonus Entries:

1. Follow @GetFitSanDiego on Twitter
2. Click the "like button below to share this blog post on Facebook
3. Register on Play Tennis San Diego's website (It's FREE)
   
4. Sign-Up for the Get Fit E-Newsletter
   
5. Tweet this as many times as you’d like. Click the Tweet button below, copy and paste this: "Keep it Fun & Fit with Tennis Lessons in the #SanDiego Sunshine. Win some from @GetFitSanDiego! #LoveTennis http://bit.ly/JqQDPQ"
6. Subscribe to Get Fit San Diego via RSS.
7. Pin this to Pinterest.

This giveaway will end on Monday 4/30/12 at 8pm PST. The winner will be chosen by Random.org and announced on Tuesday 5/01/12. The more entries you have, the higher your chances of winning. Good Luck!

Where to put ALL those exercise essentials we need for our trip to the gym: a gym towel, water bottle, workout gloves, music device, phone, place to put our keys, and the list could go on! If you are like me, I carry a small bag throughout my workout that has everything I need or I lock it up in a private locker. This can be overwhelming when your goal is to "get in and out" of the gym....easy breezy! Well....I recently was introduced to a FABULOUS product that solves all of these issues while making your gym experience fun and easy....a gym towel with pockets and germ shield technology!! Yes.....a fitness dream come true developed by TowelMate®! The TowelMate® Gym Towel is a luxurious, patented dual-sided Fitness Towel, one side says GYM for you to put down on equipment; while the other side says SKIN for you to use to wipe off sweat, etc. This fabulous gym towel has a Germ Shield (a patented thin, flexible fabric that is 100% moisture-proof) layer which is sandwiched between the two outer layers so you never wipe your face or eyes with the side that’s been in contact with shared gym equipment. BRILLIANT, right! It get better, the TowelMate® Gym Towel has pockets for you to put your keys, phone, wallet and whatever gym essentials you need for you gym visit!

TowelMate® is dedicated to making lifestyle products perfect for everyday use; beach/pool towels, golf towels, bike handle bar covers, car seat covers and more. TowelMate® is offering a 20% Discount to Get Fit San Diego Readers, just enter GETFITSD20 at checkout! Click here to shop TowelMate® Products!

ToweMate® is also giving away a Gym Towel to one of our readers!! See contest entry details below:

Win a Gym Towel from TowelMate®!
How to Enter:
Leave a comment below about what you think of this fabulous gym towel from TowelMate® .

Bonus Entries:

1. Follow @GetFitSanDiego on Twitter
2. Follow @TowelMate on Twitter
3. Sign-Up for the Get Fit E-Newsletter.
   
4. Tweet this as many times as you’d like. Click the Tweet button below, copy and paste this: "Gym towel with pockets & germ shield from @TowelMate - BRILLIANT! Win 1 from @GetFitSanDiego! #GetAfterIt #SanDiego http://bit.ly/JPnJY4"
5. Subscribe to Get Fit San Diego via RSS.
6. Pin this to Pinterest.
   

This giveaway will end on Monday 4/23/12 at 8pm PST. The winner will be chosen by Random.org and announced on Tuesday 4/24/12. The more entries you have, the higher your chances of winning. Good Luck!

Fitness, Fashion, Raffle Prizes, Shopping all equal a FABULOUS Girls Night Out at Road Runner Sports! Road Runner Sports started locally here in San Diego back in 1983 and has grown to be the "World's Largest Running & Walking Store". From their large selection of Brand Name active shoes, active apparel, active/fitness accessories and fitness equipment, you are sure to find what you need when it comes to fitness and exercise. You can head into one of their various Super Stores or order online from the comfort of your home. Road Runner Sports employees are experts in their area from Sports Bra Fittings to finding the right kind of shoes that works with your running style or your daily performance workouts/exercise. Road Runner Sports rewards you for shopping with their VIP Member Club Program with bonus savings and invites to special events. Road Runner Sports also offers great FREE fitness events within the San Diego Community, be sure to check the Get Fit San Diego Community Events Calendar. Shop NOW and SAVE 10% on your order!