Our main approach for all of our members at A4 Fitness CrossFit and Boxing in West Los Angeles whether they are personal training clients, CrossFit members, or MMA members is to be more specific when trying to assess their fitness goals. All too often people have a broad sense of what fitness goals they would like to achieve. For example, when a coach or personal trainer asks his/her personal training client or CrossFit member a specific goal they would like to attain the typical response is usually pretty general. "I want to lose weight. I want to get stronger. I want to be more fit."
So how can we as personal trainers, CrossFit coaches and the fitness community as a whole measure fitness goals in a tangible way? "How many pounds would you like to lose in a month? Would you like to get a strict pull-up? How much weight would you like to back squat? Would you like to be able to do a handstand? Would you like to enter an amateur fight?" Such questions are usually met with enthusiasm and intrigue. It gives our members something clearly measurable to strive for. If certain goals still seem a bit daunting to our clients and members, it is our job as personal trainers and CrossFit coaches to work as a team with our members and our fitness community to offer alternatives while still being specific. "A strict pull-up may seem a bit out of reach for you at this time. I noticed you are currently using a thick green pull-up assisted band let's shoot for switching to a thinner purple assisted pull-up band in the next month." Such goals, once attained, ignite a fire in a majority of our A4 Fitness members. They set a clear and specific goal, achieved it, and have already set their next goals in motion.The possibilities then become endless.
Whether it's running a 6 minute mile, squatting more than your body weight, stringing multiple muscle-ups together, gaining more muscle mass, fighting in an amateur boxing match or getting upside down and walking on your hands BE SPECIFIC.
Floyd Mayweather took over the biggest PPV fight in boxing and MMA history to TKO McGregor in the tenth round of their historic match up, but how did he do it? Let a pro boxing and MMA coach help you understand how this fight was always just a matter of time. If you have any questions, come visit us for a boxing class in West Los Angeles at A4 Boxing.
It's PR week and you know what that means! Everyone in our Crossfit class competing for a spot on our leaderboard. Clean & jerk, back squat, bench press, pull-ups, rowing, handstand walks.... Do you have what it takes to make it? Come on in for a CrossFit class and show us your strength. #fitness #straightflexing #a4beasts #westla #santamonica #losangeles #a4fitness #a4fitnessla #prweek #healthybodyhealthymind #health #fitlife #inglewood #culvercity
Wanna learn boxing and MMA striking from one of the best coach / fighter teams in the world? Learn how to counter punch the jab in this first installment of "Adam And Flash". An instructional series from the hottest boxing coach in MMA (Adam Lerner) recently finished a 2 year winning streak in Boxing and MMA and the #1 ranked bantamweight in California (Terrion "Flash" Ware) after a 5 fight winning streak.
Watch the entire episode and more episodes on Google Plus on the A4 Fitness CrossFit, Boxing and Personal Training page.
A4 MMA's Chris Padilla beat Mexico's #2 ranked MMA lightweight Ivan "Choco" Castillo at Brave 7 in Mexico last Saturday night. He used his boxing and wrestling to put on a great show. "Taco is now ranked #11 in California and is on the rise. UFC.... Here we come!
Staying on top of your fitness routine takes more than remembering what time to show up for class and packing water in your bag to get you through your workout. There’s more to creating the body you want than eating the right foods and flexing your muscles daily.
Keeping fit, for a lifetime, requires dedication on a mental and physical level that will reach into most aspects of your life. Being healthy and in good shape means that you need to adopt a mindset of self-esteem, self-care, and self-exploration.
For those of you who are new to fitness, and to our long-time fitness friends, the following are just a few things to remember as you approach your personal training - and fitness classes - at A4Fitness and even as you train at home.
Don’t Turn to Magazines for the Perfect Body Image
If you’ve been thinking about what your ideal body will look like, after you’ve worked out for a while, don’t turn to magazines for any ideas. The images in magazines, fitness publications or otherwise, are not indicative of your body and its potential so disregard them completely. The ideal body for your will be one that is naturally created based on your healthy eating habits and your daily movements, whether those movements come from lifting weights, taking a Muay Thai class, or enjoying some other workout. Everyone’s body is different, so keep your thoughts on yourself and work out to look like what’s healthy and perfect for you.
Constantly Challenge Yourself
After a few weeks of engaging in fitness, you’ll likely notice physical changes to your body that are dramatic and well-received. But, as your body adapts to your fitness schedule and regime, these changes decrease and your body needs more challenges to lose extra weight or to build muscle mass. If your goal is to get leaner or stronger, you should evaluate and adjust your workout on a continuous basis. Check in on your fitness levels and goals regularly, ideally every few weeks, to see more progress in the long term.
Fitness Should Take Place Out of the House
In order to challenge the body physically (and mentally), most people will need to get out of their house on a regular basis to work out. There is simply not enough stimulation for the body and mind in most individuals’ homes. Which means, you’ll want to utilize equipment at the gym like heavier weights, take new fitness classes that move your body in different ways, and even consider walking or taking public transportation to the fitness studio so that your outlook on life (and health) stays open to possibility. When we constantly push our physical and mental boundaries, we open ourselves up to increased levels of fitness and satisfaction with our lives.
In addition to remembering these key fitness factors, anyone looking to get fit and maintain optimal wellness should approach each workout fully engaged. Exercises and classes that are done half way won’t get you the results you’re looking for, and they could hinder your progress if you become discouraged that you’re not seeing the changes you want. When it comes to fitness, it’s best if you set aside a dedicated time in your day when you can be completely present and focused on your workout. Your mind, body, and spirit should be able to give everything to the task at hand, so that proper form and movements can deliver maximum results.
For more information on fitness and health, please call or visit us at out A4 Fitness gym in Los Angeles.
There’s no denying that martial arts practice does wonders for the body physically. Many people who walk into our Los Angeles fitness studio realize this, and they’re eager to take classes to improve their flexibility and muscle tone.
But, some of the new students we get have no idea of the tremendous benefits of practicing martial arts that go well beyond creating a great physical form. They don’t yet know how simply taking a class a week, in one of our martial arts-influenced disciplines, can increase wellbeing holistically.
Martial Arts for Overall Mental and Physical Health
Practicing martial arts is not only a good way to get a fantastic looking body, it’s an ideal form of exercise to strengthen the mind and the body’s internal systems. When you engage in martial arts, you relax, stimulate, challenge, and workout the brain, muscles, skeletal system, and many other parts of your body, which encourages the body to work as one cohesive unit for the benefit of your total health.
People who practice martial arts have seen improvement in mental health conditions, disease, and physical challenges of different scopes and scales. They’ve successfully overcome problems with organ systems and brain chemistry, leading to more enjoyment of life in terms of doing things that were difficult for them before or finally living stress free.
Martial arts practice is a great way to heal the body, and it’s an excellent means to preventing stresses and diseases that are all too common in today’s crazy world.
Choose Any Martial Arts Practice
There are many types of martial arts, including traditional practices and variations of those practices that were born of certain influences but offer new approaches to mind and body wellness. At A4Fitness, we encourage you to explore many kinds of martial arts disciplines and to step into our studio to see how we take the core tenants of martial arts practice to a new and exciting level.
At its most basic, martial arts includes aerobic and/ or strength (stretching) training. Sometimes, martial arts practice is multidimensional and it draws on several influences to benefit the practitioner in a multitude of ways. No matter what martial arts practice you choose, you’re still engaging your body in total mental and physical exercise, which helps prevent disease and promote allover wellness.
Martial Arts to Transform the Body
By practicing martial arts, you give your body the training it needs for many physiological changes to take place – which happen for the better to strengthen all of your body’s systems. Most people start noticing these changes about three weeks into their practice. As you take martial arts classes, you will likely see a profound positive change in blood sugar, circulation, blood pressure, and metabolism, among other health indicators. These changes are noticeable in the body, but they’re also happening in the brain as anxiety is reduced, depression goes away, and chronic fatigue is no longer an issue.
Martial arts does amazing things for the brain first, which translates to positivity throughout the body. While practicing martial arts, concentrations of neurotransmitters that regulate the body’s systems are brought into balance so that the entire body can function in harmony. Many clinical studies prove these emotional and physiological changes that accompany martial arts practice, most of which directly relate to the balancing of neurotransmitters.
In fact, many martial arts practitioners who are in their 70s and 80s credit martial arts for their good mental and physical health, and their avoidance of depression, thyroid disease, respiratory ailments, liver problems, bone fragility, and brain illnesses.
We encourage you to come visit us at A4Fitness to talk about martial arts in Los Angeles and how practicing this ancient form, and variations of it, can help you prevent disease and come to a place of total health and wellness. We look forward to seeing you soon!
It’s always great to see our friends come into our Los Angeles fitness studios to workout with us. We love to enjoy a great Cross Fit or Muay Thai session with those we’ve come to know, and our new friends too. But, we also like hearing that our friends and students are making time in their schedules to get outdoors and move, even if it’s just for a short hike or beach walk.
Did you know that being outside in the sunshine can improve one’s health and keep the body functioning optimally? According to a study conducted at the University of Michigan, walking in nature makes a personal physically and mentally healthier. We talked a bit in our last post about how practicing martial arts can positively affect the brain, which in turn brings about health and healing to the physical body. Getting outside and walking in nature is a similar approach to good health, yet it has the added benefit of exposing the body to vitamin D from the sunshine, which is something every individual needs if they want to stay healthy.
The University of Michigan study showed that moving the body outdoors helped participants ward off depression, improved their outlook on fitness as a whole, focus on what’s really important in their life, and strengthen their immunity.
There are plenty of places around our Los Angeles fitness studios where you can go to walk, hike, bike, in-line skate, or get in other exercise that you might enjoy – in the sunshine and fresh air. The following are some of our favorites:
Ballona Wetlands Trail
You can take the Ballona Wetlands Trail from the freshwater marsh in Playa Del Rey (at the corner of Lincoln and Jefferson) through Playa and Marina Del Rey, and continue on through the Marina to Venice and even Santa Monica if you want. Along with mild temperatures for hiking, this trail offers fresh sea air as well as gorgeous views of water and wildlife.
Malibu Creek State Park
Malibu Creek State Park is a great place to go walking, hiking, or rock climbing. The park features lakes and rivers (seasonal), amazing rock formations, and historical California ranches to observe while you’re adventuring. Many climbers like to take on the Castro Crest ridge in the park.
Griffith Park (Fern Dell Trail)
Griffith Park has 53 miles of trails in 4,310 acres of moderate to rough terrain. A nice trail for beginners and those who want a gentle hike is the trail leading from Fern Dell Drive to the Griffith Park Observatory, the Fern Dell Train gives you the added bonus of enjoying an organic treat or meal before or after your hike, at The Trails café that sits at the trail base on Fern Dell Drive.
In addition to these spots for exercising outdoors, we love Cahuenga Peak (visit the Wisdom Tree), the Baldwin Hills Scenic Overlook, and the Tree People Trails.
Need a bit of inspiration to keep your on track with your fitness goals? How about letting a 17-year-old competitive powerlifter, who just so happens to have diabetes, give you the kick in the pants you need to get up and move your body for physical and mental health.
LeAnn Hewitt is a teen who moved to the United States when she was four years old, graduated at the top of her class in high school, and power lifts competitively. BuzzFeed recently reported that Hewitt “was recruited to join the girls weightlifting team by my current coach and former leadership teacher.” After she completed her second championship at the state level with her school, she decided to take up power lifting outside of the school setting.
Not only is Hewitt powerlifting at a pro level despite her disease, she is breaking records and winning lifting championships. At the Arnold Sports Festival, Hewitt became the strongest woman in bench, squat, and dead lift as well as in total weight (at amazing 1,268 pounds) in her division.
Hewitt admits that she has to check herself between lifts, and during competition, to make sure her blood sugar levels are safe for lifting. She states that she also has to keep a close watch on her diet, so that she maintains appropriate blood sugar levels to power lift.
A Strong Support System
Hewitt has the support of family and friends as she power lifts her way from one competition to another. Right now, she has the Olympics on her mind, even though power lifting is not currently a sport played in the games. Hewitt advises anyone looking to increase fitness and overcome challenges to, “"Remain strong. Dream big, rise above adversity, and believe in yourself even when your goal seems unattainable.” We think this is sound and wise advice for a girl in her teen years.
At A4 Fitness, we want to be your partners and friends in increasing your level of fitness and overcoming adversity as it may pertain to your body or mental challenges. We welcome people of all ages, circumstances, and backgrounds to come into our Los Angeles studios and speck with us about fitness goals so we can discuss ways that we might be able to help.
A4 Fitness Los Angeles offers a range of fitness classes and fitness apparatuses to help you become physically and mentally stronger. Come visit us today and check out our personal training, MMA, Cross Fit, Boxing, and even Kids Boxing in Los Angeles.
Adam & Amanda
We have spent most of our adult lives training and guiding hundreds of people toward better health & fitness. We have created this A4 Blog in order to better educate our friends & members. We will answer any of your health / fitness / nutrition questions as well as keeping you posted on what's new at A4.