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

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

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.