Why Exercise? We all know we should exercise and that there many health benefits to regular exercise, however, many of us come up with excuses to why we cannot exercise regularly. Being physically active is the single most important thing that most of us can do to improve or maintain our health. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening. Adults need at least: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Always consult with a physician before starting any new exercise routine and hire a personal trainer if you are unsure on how to exercise right in order to achieve your health and weight loss goals.

Health Benefits of Exercise:

1. Boosts Energy & Increased Productivity
2. Reduces Stress Levels & Depression
3. A Healthy Strong Body & Bones 
4. Reduces the Risk of Osteoporosis
5. Happiness & Positive Outlook on Life
6. Reduces the Risk of Heart Disease & Varies Types of Cancers
7. Healthy Immune System to fight off Illness
8. Sleep Better & Reduced Anxiety
9. Build Lean Muscle help burn more Calories throughout the day
10. Helps Maintain Ideal Weight & Prevents Weight Gain
11. Increases Metabolism & Improves Circulation & Oxygen/Nutrient transport throughout the Body
12. Life Longevity
 
Remember to listen to your body when exercising, rest when needed and stay hydrated! XO ~ Jennifer

Whether you are new to working out or a veteran, finding a NEW health club and gym can be a bit overwhelming.

Tips for Finding the Right Gym For Me:

• Location, Location, Location
• Hours (Do the hours work with your schedule)
• Type of Member (Age, Gender, Fitness Level)
• Staff (Friendly, Knowledgable, Supportive)
• Cleanliness
• Equipment (Are you comfortable & familiar with the type of equipment)
• Classes (Group Fitness, Pilates, Yoga, Zumba)
• Fees (Does it fit your budget, Affordable)

Best Gyms & Health Clubs in San Diego:

• 24 Hour Fitness - 24 Hour Fitness is a leading health club industry pioneer, with 13 locations in the San Diego County, you guaranteed to find one in your neighborhood. Dedicated to helping members change their lives and reach their individual fitness goals with personal training services, innovative group exercise classes and a variety of strength, cardio and functional training equipment - 24 Hour Fitness offers fitness solutions for everyone. The clubs are affordable and accessible to people of all abilities and fitness levels.
• Bay Club - Tucked away in the suburban area of Carmel Valley, Bay Club is the ultimate family fitness sports resort. With eight outdoor tennis courts, three swimming pools, and a 15,000-square-foot Fitness Center that houses facilities from yoga and Pilates studios, to squash and basketball courts, Bay Club Carmel Valley is nothing short of a lifestyle resort. And there’s something for everyone in the family—from kids programs and lessons, to family BBQs, to networking mixers and cocktail socials.
• Broadway Athletic - Located in downtown San Diego, Broadway Athletic is perfect gym for the working professional refining the luxury fitness health club experience with a boutique feel. Offering yoga, personal training, group classes, spin classes, physical therapy, massage, rooftop pool & more.
• Chuze Fitness - Less Attitude, More Fitness! Chuze Fitness is your San Diego locals friendly neighborhood gym with 7 location in the county. Chuze Fitness offers value memberships staring at $9.99 a month, spotless facilities and a warm welcoming, friendly environment for all fitness levels.
• Fit Athletic - With 3 Locations in Downtown, Carmel Mountain and Solana Beach, Fit Athletic Club is a premier luxury fitness club. From the minute you become a member of Fit, you realize it’s much more than a gym. At Fit you are joining a fun, upscale lifestyle; an inviting home away from home, packed with state of the art fitness equipment, fueled by top notch personal trainers & fitness instructors, energizing social events, and relaxing spa-like amenities.
• LA Fitness - Offering 4 Locations in San Diego; 4S Ranch, Kearny Mesa, San Carlos & Sorrento Valley, LA Fitness's state of the art facilities and equipment are familiar, comfortable and dedicated to making your fitness experience an exceptional one.
• La Jolla Sporting Club - Located in the Village of La Jolla, La Jolla Sporting Club is a place where members can escape their fast paced lives and enter an environment dedicated to fitness. Offering strength training machines, group fitness, yoga, personal training and nutritional consultations, you will find a program that meets your needs and goals to keep your mind, body, and spirit in top performance.
• Point Loma Sports Club - Located at Liberty Station in the heart of Point Loma, Point Loma Sports Club is committed to fitness. The 23,000 sq. ft. facility houses all top cardio, strength training equipment, and classes. Also featuring a 6,000 sq. ft. functional training room with a basketball court, indoor turf, the PurMotion Crossfit Inspired System, TRX, kettle bells, BOSU, boxing and so much more to fit your fitness needs.

• The Sporting Club at Aventine - Located in the heart of UTC, The Sporting Club San Diego is the perfect balance of function and beauty. Offering a balance of state-of-the-art equipment, industry-leading personal trainers as well as cutting-edge group exercise classes, an indoor basketball court and an outdoor Jr. Olympic swimming Pool. Members also enjoy luxury amenities in the locker rooms, including Jacuzzis, Eucalyptus Steam Rooms and Dry Saunas, all the essentials for post-workout rejuvenation. Members can also relax at The Spa enjoying a massages, facials or body treatments. 
• Total Woman Gym & Day Spa - With 2 Locations in San Diego, Mission Valley and Encinitas, Total Woman Gym & Spa is the largest, full-service gym and day spa in California dedicated to helping women achieve their health, fitness and wellness goals.

Are you no longer seeing the results from your current workout program? Are you not a fan of big box gyms? Are you ready to mix up your workout routine? Do you enjoy working out with others? Do you expect FITness & exercise to be fun?

If you answered YES to one or more of the above questions then you are going to LOVE the NEW Fitwall training studio in La Jolla! Fitwall's unique Train Smarter concept and advanced technology are the future of FITness. Fitwall's team of exercise physiologists and researchers have crafted a 40 minute dynamic full body workout where "You are the Machine"  using your own body weight to ensure that you are getting a workout full of strength, cardio and flexibility training ALL in one session. Fitwall does not have trainers, instead their team is comprised of hand picked world class coaches that work together to ensure each class participant is maximizing their individual ability while teaching them how to move better, how to be stronger, flexible, functional and healthier.  Fitwall's research-based programming delivers Activation, Balance, Caloric Burn, Decompression & Efficiency with 14 Fundamental Exercises in every training session.

When you first walk into the Fitwall La Jolla Studio, you get a sense of the future with the sleek design, an open inviting space with walls painted red lined with silver and black contraptions that look like a cross between a ladder and bookshelf with an iPad screen mounted to the top. These are the WALL, your FITness playground. The iPad mounted to the top each wall draws a constant stream of information from each participant's heart-rate monitor and delivers feedback in real time throughout the workout on the display screen so participants can maximize the intensity or work produced in each session. Each iPad stores the points collected in an online database so members can track their progress at home and the coaches can figure out which music, workouts and class formats achieve the best results. Greeted by a team of energetic staff who are friendly and knowledgable you will be at ease and ready to workout! Fitwall offers customized training packages and payment options to fit your specific needs. Fitwall is a lifestyle brand delivering a solid exercise program for ALL fitness levels and a collection of fitness gear and essentials: Shop NOW.

Fitwall La Jolla is offering a weekly FREE class to the Get FIT SD Community for the month of February! Each class is limited to 16 participant. Reserve you spot NOW (limited to 1 class per person):

• 2/3 - Monday at 5:30pm - Click Here to Sign Up
  
• 2/11 - Tuesday at 9:30am - Click Here to Sign Up
  
• 2/19 - Wednesday at 6:30pm - Click Here to Sign Up
  
• 2/27 - Thursday at 12pm - Click Here to Sign Up

We all process thoughts and emotions from our experiences constantly throughout the day, but do you write those thoughts, emotions or experiences down? Do you keep a journal? Some of the greatest minds in history and successful people of today kept a daily journal. Journaling is actually quite therapeutic for the mind, body and soul having a positive impact on ones overall well-being. Some of the health benefits from journaling are improved mood, reduced stress, reduced depression, clarity in thoughts/feelings, stronger immune system and improved sports performance. Journaling is also a great way to get to know yourself better. When it comes to fitness and health goals, daily journaling can help you visualize and track your results. 



8 Benefits of Keeping a Daily Fitness, Food or Personal Journal:

• Keeps You Accountable
• Shows You Your Daily Habits
• Makes Your Goals Seem Realistic
• Helps You Visualize What is Works & What Does not Work
• Proof You are Serious about Fitness
• Track of Your Food/Meals - Visualize "what you are ACTUALLY eating"
• Track Your Workouts - Modifying intensity when needed
• Track Your Progress - Identify what "is or is not" working
• Track Your Motivation - Positive results keep YOU motivated & inspired to reach your goals

**BONUS: fitlosophy offers the Fitbook journal to help record & plan daily meals and workouts - SAVE 10% WITH CODE GETFITSD

Stretch U is a revolutionary, “first of its kind” new concept in fitness and health, which recently opened and is centrally-located in the Kearny Mesa area of San Diego. The specialty of Stretch U is its one-on-one assisted stretching techniques. Using techniques perfected throughout the United States in virtually every physical exercise environment, Stretch U was designed to augment–not replace – rehabilitation, physical therapy, injury recovery and prevention.

Stretch U specialists lead stretching sessions using a unique methodology that focuses on utilizing an innovative approach to stretching muscles, nerves and the myofascial system to create a noticeable improvement in performance and mobility. These sessions are designed to improve flexibility, relieve muscle tension and prevent the onset of cramps and strains. The stretches are also designed to promote proper nerve function, and opening constricted neural pathways to increase overall range of motion and performance.

Anyone at any age will benefit from the Stretch U programs, which are tailored to meet the specific needs of each individual engaged in the Stretch U regimen. We have developed strong relationships with physicians, physical therapists, trainers and medical professionals to ensure we are partnering to further the overall health and wellness of our clients.

Stretch U works with thousands of clients ranging from triathletes, runners, golfers, martial artists, tennis players, gymnasts, firefighters, dancers – basically, if you are involved in any form of exercise, physical training or wellness program, we tailor a Stretch U program specifically to meet your needs. Stretch U partners with major corporations with wellness programs designed to promote improving personal health and improving work environment conditions.  Additionally, Stretch U has designed unique programs for women and seniors to recharge, rejuvenate and restore their sense of well-being, health and mobility. 

**To learn more about Stretch U, please visit its company website.
San Diego Location: 
4411 Mercury St. Suite 108 
San Diego, California 92111 

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.