Thomas J. Cieslek, a researcher with Brock University in Ontario, Canada, recently conducted a study of fifth-grade children and found that active children have fewer sick days than their non-active peers. The goal of his study was to analyze the physical fitness levels, stress levels, body-fat percentages, and immunities of the test group during a season in Canada when infection occurs in moderate to high rates.
 
According to the study, 22 percent of the boys and 32 percent of the girls do not engage in physical activity for at least three hours a day. In this group of kids, more sick days were taken than in the group of children who do participate in body movement for three hours during the day.
 
Which group would your child fit into? We hope the active and healthy one.
 
At A4 Fitness, we offer kids’ boxing in Los Angeles as a way for youngsters to learn to enjoy moving their bodies and staying healthy. We want your kids to be healthy, disease free, and physically fit, so they can take part in all of the exciting opportunities that life offers. We would love to be your partner in seeing this happen.
 
If you would like recommendations for keeping your child healthy, in addition to them taking kids’ boxing in Los Angeles, we’re always eager to offer advice.
 
Here are a few healthy living tips for kids that we love to share:
 

• Parents play a crucial role in kids’ health. Parents are models for health and fitness. In addition to encouraging children to take fitness classes, we suggest you show your kids how going outside to play, doing yoga at home, or engaging in other physically active pursuits can be fun. As parents, you should take on activities like these yourselves.
• Maintain an active lifestyle. From your child’s earliest days, it’s recommended that you lead an active lifestyle with them. Walk up stairs with your kids instead of taking the elevator, if you can. Go to the park regularly, don’t depend on remote controls to do things while you sit on the couch, and ditch the need to park close to your destination.
• Feed your kids healthy food. If you feed your children a diet of whole, plant-based foods, they’ll get the nutrition they need to stay energized, so they can move easily through the day. If you like to cook, you can find healthy recipes online or in cookbooks. Not a chef by nature? Consider learning a few cooking techniques and then opting for organic, plant-based restaurants when you eat out.

 
These are just a few suggestions we have for kids and physical fitness. If you would like to talk with us more about your child and kids boxing, personal training for you, or other fitness needs you may have, please contact us today! We are happy to help you create a physically active and healthy lifestyle that works for you and your schedule.
 

​Do you often turn to energy drinks to get you through your workout? We can understand if you do. After all, you live a busy life and sometimes need a pick-me-up to get through everything you need to get through. But choosing the correct source of energy is critical, which is why we want to make sure you know about the right and wrong ways to stay energized with energy drinks.
 
When you sign up for personal training in Los Angeles with A4 Fitness, you can rest assured that we’ll guide you through all aspects of fitness, not just your physical workouts. We’re your partners in fitness on all levels. Let’s take a look at some reasons you should stay far away from some of the popular energy drinks on the market and opt for healthier, safer ones as alternatives.
 
Empty Promises
 
Energy drinks promise many things, such as sustained energy, no “crash” when the high wears off, and no calories. But, can you believe the hype? Are the ingredients in these drinks even safe for you? We say no.
 
Caffeine
 
Most popular energy drinks provide an energetic boost via caffeine—even those that don’t list caffeine as an ingredient. To do what they claim, these drinks don’t just give you a bit of caffeine, either. They overload you with caffeine. Sometimes, these drinks have up to 16 times more caffeine than a single cup of coffee.
 
In addition to all that caffeine, which is certainly not good for you, some energy drinks include guarana among their ingredients. Guarana is a plant that contains caffeine, like coffee. One guarana plant has up to 5.8 percent caffeine by weight, compared to a coffee plant that has 2.8 percent Together, energy drinks with guarana and caffeine from other sources inundate the body with more stimulants than it’s made to handle. This is a no-no in our book and should be a non-no for you if you want to stay healthy. People who consume energy drinks with these ingredients often report symptoms like a racing heart, heart palpitations, dizziness, nausea, and even vomiting.
 
Taurine
 
Energy drinks are marketed as being energy producing, but ingredients like taurine can provide the opposite effect. Taurine is an amino acid that nearly everyone receives enough of through his or her diet. When taurine is ingested as a supplement, the body typically gets too much of it. Taurine is a diuretic, which means that in high doses it can lead to dehydration.
 
If the energy product you’re drinking contains taurine, it’s probably draining you instead of keeping you energized and functioning optimally. Combined with excess caffeine, taurine can also be a dangerous substance to ingest when you’re working out, considering you’re likely sweating and losing water already.
 
Artificial Sweeteners
 
If you think you won’t get a blood sugar crash after you drink your energy drink, because it doesn’t have sugar in it, think again. You probably will experience this due to the high amounts of caffeine in the drink! In addition, you’ll be setting your body up for health problems by consuming artificial sweeteners, many of which have been linked to cancer in studies.
 
These are only a few of the problems consumers of popular energy drinks have to deal with. If you think we’re exaggerating about the negative health effects of these drinks, consider that generally recognized medical guidelines suggest that no one under the age of 18 drink these products.
 
Natural Alternatives
 
So, what do you drink if you want to stay hydrated and energized? We think you should turn to water. Pure water is your best bet for keeping your muscles, brain, and organs functioning optimally. If you don’t want to drink plain water, consider mixing a bit of matcha green tea powder into your water.
 
Matcha is a natural, gentle stimulant. It does contain caffeine, but the caffeine works differently in that it’s absorbed into the bloodstream minimally and slowly, providing long-lasting and sustained energy.
 
At A4 Fitness, we want you to stay healthy and safe, whether you’re working with us for personal training in Los Angeles or going about any other aspect of your life. Consuming natural substances is one of the best ways to achieve that goal.
 

Are you looking for a personal trainer in Los Angeles but wondering what is the typical rate you should pay? We’re here to give you some guidance, but in the end we want you to know that what you pay for personal training should ultimately come down to how much value you’re getting from your trainer. When you pay a trainer, you want to make sure your money is going to a training program that best suits your needs. And, needs are different for everyone. So, really there is no one-size-fits-all price you should be looking for.
 
Why the differences? Let’s take a look.
 
Location
 
Let’s face it. When you live in Los Angeles, many things are more expensive than in other parts of Southern California and the rest of the country. There seems to be a dramatic difference in personal training rates from qualified trainers in the LA area and in other parts of the U.S., just because Los Angeles is a highly desirable city. If you want to live and train in LA, you’re going to have to pay the top-rate fees that the city’s professionals demand.
 
Experience
 
For the sake of our personal training rates discussion, we’ll assume that we’re speaking about personal training in Los Angeles. In this area alone, a trainer’s fees can range from $20 an hour to well over $100. Why the difference? Experience is likely a factor. Top Los Angeles personal trainers can charge high fees because they’re good at what they do, and they know it. Personal trainers without as much experience often charge less to build up a clientele. Of course, you will find that there are exceptions to most rules. Sometimes, expert trainers will offer reasonable rates because they simply love what they do and want to provide their services for people with modest budgets.
 
Facilities
 
Some of the higher personal training rates that you’ll find come from personal trainers who work at luxury gyms or travel to their clients’ homes. The facilities that you visit for your personal training sessions often dictate the fees that you will pay. If you join a gym that is small, new, older, or simply a mom-and-pop-run place, you’ll likely find that the personal training rates are on the cheaper side. When you check out the facilities that your personal trainer uses, you’ll want to see what type of equipment is available for use. Often, quality equipment warrants a higher personal training fee. If you opt for a personal trainer to come to your home, again, you’ll want to ask about the type of equipment he or she will bring along.
 
These are just a couple of things that factor into rates for personal training in Los Angeles. Another thing you’ll want to think about when comparing prices is the personality of the trainer. This individual will be the one motivating you and keeping you on track for your fitness goals. This aspect of a personal training plan must be considered when talking about value.

You’ve managed to carve out time in your busy schedule for some CrossFit. You’re getting fitter, faster, and more energetic. You have a great group of friends, and you support and challenge one another. Life is good, right?
 
Every fitness program must also include sound nutrition. A clean, healthy diet promotes stable blood sugar, fuels your workouts, enhances recovery and supports your immune system. Here are some strategies to get you started:
 
Fuel throughout the day: Ideally, you should be fueling up with each meal or snack. Everything you eat should include complex carbohydrates, lean protein, and healthy fats. Foods such as nuts, sulfate-free dried fruits, yogurt, low-fat cheeses, eggs and lean meats are easy to prepare and are portable.
 
Avoid sports drinks or energy bars that are high in fats and sugar. Aim for several small meals throughout the day to avoid the 3 PM pig-out at the vending machine.
 
Find the ideal window: If you get queasy eating 20 minutes before your workout, experiment with different time frames. Keep in mind the optimal time to eat is within 90 minutes of your workout.
 
Choose wisely: You’ll need a combination of complex carbohydrates and lean proteins to fuel your workouts. Complex carbs (fruits, veggies, whole grains) ensure your blood sugar levels will remain steady throughout so you can avoid fatigue.
 
Lean proteins fuel your working muscles and prevent mid-workout hunger pangs.
Experiment to find out which foods sit best with you.
 
Choose fresh: Avoid processed foods. They’re low in nutrients and contain high amounts sodium, fat, and sugar.  
 
Try an apple slice with a dab of nut butter, or choose another fresh fruit to eat in combination with 2 oz. of nuts as your protein source. If your diet includes dairy, enjoy your fruit with a cup of plain yogurt or string cheese as your protein source.
 
Eat for recovery: Post-workout recovery is vital to avoid muscle soreness and stiffness and to repair muscle tissue. No need for a post-workout feast; a light, protein-based snack will do. Banana slices with peanut butter or sliced avocado with lean turkey will quell your hunger pangs and deliver much-needed protein to tired muscles.
 
 Chocolate lovers take note: Chocolate milk has been shown to be a beneficial post-workout treat, mostly due to its favorable carb-to-protein ratio.  This is the perfect post-workout treat if you’re in a hurry.
 
At the very least include 8-10 oz. of fluids with your recovery snack and aim for eating within an hour of finishing your workout.
 
As with any dietary changes, consult a licensed sports nutritionist if you are pregnant, nursing, or have any illnesses or chronic conditions that can affect your dietary habits or food intake.
 
CrossFit is a great way to get in shape, meet new people, and to be part of a like-minded community. Add some healthy eating to the mix, and you’ll be adequately fueled to tackle your workouts. 

After a strenuous workout or personal training session, it’s important to refuel your body properly. You can do this with the right choice of a post-workout meal. The post-workout meals you choose should replenish energy, rehydrate, and help you repair muscle. They should give your body back what it lost while exercising, and prepare it for the next workout.
 
The following are 3 post-workout meals that we think you’ll enjoy. These meals include complex carbs to reenergize, protein to heal muscles, and hydrating ingredients to help you maintain the proper fluid balance.
 
1. Brown Rice with Avocado
 
Ingredients
1/2 cup brown rice or jade pearl rice
1 cup water
1 tablespoon peanut oil
1 clove garlic, sliced
1 teaspoon sesame seeds
1/2 avocado, cubed
1 tablespoon organic soy sauce (or more to taste)
 
Preparation
1. Place rice and water in a medium saucepan or pot.  Bring to a boil. Reduce heat to simmer, cover pot, and cook for 20 minutes. 
 
2. While rice is cooking, place 1 tablespoon of peanut oil, garlic, and sesame seeds into a small saucepan or skillet.  Sauté garlic and sesame seeds on medium until golden brown, cooking about 4-5 minutes. 
 
3. When the rice is cooked, place it in a large serving bowl. Add garlic, sesame seeds, avocado, and soy sauce. Stir until incorporated.
 
2. Easy Chili
 
Ingredients
1 pound organic Roma tomatoes, crushed
1 medium red onion, chopped
3 cloves garlic, minced
1 can red kidney beans, drained
1 can cannellini beans, drained
1 cup water
1/4 cup continental parsley
1 teaspoon ground red chilis
Pinch of sea salt
Non-dairy cheese for garnish (optional)
 
Preparation
1. In a medium stockpot, sauté crushed tomatoes, onion, and garlic until all vegetables are tender. 
 
2. Add kidney and cannellini beans and water, and bring to a boil. Lower heat and add parsley and ground red chili. Simmer for about 20 minutes, or until the texture reaches the desired thickness.
 
3. Flavor with sea salt, if desired. Garnish with a sprinkle of non-dairy cheese.
 
3. Spinach Salad with Chickpeas, Avocado, and Quinoa
 
Ingredients
1 pound organic baby spinach, washed
1 cup red quinoa, cooked
1 can chickpeas, drained
1 jar artichoke hearts, drained
6 organic cherry tomatoes
1 avocado, cubed
 
For vinaigrette:
1/2 cup organic apple cider vinegar
1 tablespoon yellow Dijon mustard
1 tablespoon organic maple syrup
 
Preparation
1. Prepare vinaigrette by thoroughly mixing apple cider vinegar, mustard, and maple syrup with a whisk. Set aside.
 
2. Place baby spinach in a large serving bowl. Toss with prepared vinaigrette, reserving a little for after ingredient assembly. 
 
3. Add quinoa and toss until well incorporated. Top with chickpeas, artichoke hearts, cherry tomatoes, and avocado.  Drizzle the remaining vinaigrette on top. Serve immediately.
 
There are so many healthy, reenergizing post-workout meals from which you can choose. We encourage you to experiment with lots of antioxidant-rich dark leafy greens, sprouted grains, heart-healthy fats, and protein-rich legumes. Have fun preparing post-workout meals that you can eat after your personal training sessions in our Los Angeles and Santa Monica studios. 

​Has this ever happened to you? It’s 30 minutes before your child’s kids boxing class, and he’s hungry. Sometimes, you’re running out the door and don’t know what to grab that’s healthy and quick. Other times, you’re not sure how much your child should actually be eating before class.
 
We’ve got some tips for healthy foods for kids that you can feel good about serving before a kids boxing class.
 
Feed your little ones these healthy and energizing foods, and they’ll be in good shape to take class without a weighed-down belly:
 
Fruits and Veggies With Peanut Butter
 
If you’ve got a bit of time before you have to get to a kids boxing class in our Santa Monica or Los Angeles location, you can feed your child some cut up fruits and vegetables with peanut butter. Try apples, carrots, celery, and even bananas. The fruit will give them some energy, the veggies provide vital nutrients, and the peanut butter offers protein for healthy muscles. Even if you’re running short on time, you can prep this snack ahead of time and take it in the car.
 
Carrots or Pita Slices with Hummus
 
Baby carrots or pita triangles with hummus is another healthy snack that you can give your child at home before class. Or, you can take it in the car on the way. They’ll get some carbs to fuel them for their kids boxing workout, as well as some muscle-strengthening protein from the hummus.
 
Smoothies
 
It takes just 5 minutes to make a healthy, pre-workout smoothie. Throw some nutritious ingredients in the blender and take this snack on the go. For liquid, you can opt for protein-rich soymilk or pour heart-healthy coconut milk in your blender. You can also use anti-inflammatory orange or pineapple juice. Add some fresh fruits and veggies, such as bananas and spinach, and even a tablespoon of almond or peanut butter for protein.
 
These are just a few of the healthy foods for kids that you can feel good about serving before kids boxing classes. Other ideas include whole-grain bagels with non-dairy cream cheese and peanut butter and jelly half sandwiches on whole-grain bread. You can supply a glass of water with these quick meals too.
 
Want more ideas for keeping kids healthy and energized? Check in with us on our blog or feel free to come talk with us at our A4 Fitness studios in Los Angeles and Santa Monica.