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Why You Should Be Strength Training

Too many people put strength training by the way side and don’t realize how important and beneficial it can be. Ladies especially turn a blind eye because of the fear of gaining too much muscle. Truth is, women have anywhere from 15-20 times less testosterone than men. Testosterone is the hormone that builds muscle so its relative scarcity in women makes building muscles like men almost impossible. Grab your free weights and start pumping that iron ladies and gents!

Build Muscle

Building muscle is important and helps to make your body look more toned. Strength training doesn’t mean you’ll develop body builder muscles. During resistance training, muscles generate more force than they do during endurance exercises. During a strength workout, the heart’s muscle tissue contracts forcefully to push the blood out. Like all muscles, stress causes small tears in the muscle fibers. When the body repairs those tears, muscles grow.

You’ll Burn More Calories

Doing fast paced strength training is a great way to burn a ton of calories. Another benefit of this is that you’ll continue burning calories long after you’ve left the gym. Adding more muscle will increase your metabolism, which means you’ll burn more calories at rest and during workouts.

Strength Train to up Your Cardio Game

You’ll be a more efficient runner with regular strength training workouts. A lot of avid runners forgo strength training, focusing too much on their runs. If you’ve ever had a long run or race when your form fell apart as you get fatigued towards the end, you’ll definitely benefit from strength-training. Strengthening your core can help improve and maintain your running form, which translates into greater running efficiency. Replace two runs a week with strength training and you’ll start to see a difference.

Always make sure to pair strength training and cardio along with a healthy diet for optimal results. Don’t give up! This month’s efforts are next month’s body!


La Jolla’s #1 Personal Fitness Trainer

Super Foods to Eat Now!

It’s fall, which means there is so much delicious produce now in season and tasting better than ever. Take advantage of your local farmers markets to snag these super foods for nutritious meals all season long.


Pumpkins are a no brainer for in season foods this month. You may think of them more as a blank canvas to paint and carve but did you know that pumpkins are loaded with the antioxidant beta-carotene? A diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Pumpkin is low in calories and great for cooking and baking. Another great way to enjoy pumpkin is after carving it out take all the seeds and bake them in the oven with some seasoning for a nutritious snack.


There is something about biting into a crunchy fall apple. There is a reason they say “an apple a day keeps the doctor away”, they offer a large amount of fiber, which will help you feel full longer. Along with fiber apples also contain vitamin c, and at only 80 calories for each medium sized apple they make a great portable and easy snack. If an apple seems too boring try dipping slices in Greek yogurt with a dash of cinnamon or dicing one up to top your morning bowl of oatmeal.

Sweet Potatoes

Much like pumpkins, sweet potatoes contain an enormous amount of beta-carotene. A 1-cup serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Did you know, sweet potatoes are great for your skin too? The vitamin A and beta-carotene content helps fight skin aging. Feeling sore from your workout? Sweet potatoes can actually help fight muscle fatigue due to their potassium content. Try baking a sweet potatoes and then drizzling honey and cinnamon for a tasty side dish to your dinners. If you’re a french fry fanatic, instead of regular potatoes, choose sweet potatoes and bake them instead of frying to slash calories.


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