Finding time to enjoy what you eat on a busy schedule is a necessity. But finding time to eat well before you work out? Forget about it. While it can be tempting to forgo your meal altogether before you hit the gym, you must always provide your body with the proper fuel before your workout. If you’re looking to rejuvenate your workout regimen, here are some worthy pre-workout food ideas to set you on the right path.

1. Water, water, water. Everyone brings water with them to their workout, but not everyone drinks it beforehand. It takes time for your body to absorb the water you drink, start a habit like this one: Try drinking just one glass of water (8 oz) at the top of every hour (or so), every day.
2. Eggs. Hard-boiled, Sunny Side, or straight-up Rocky-style, eggs are packed with nutrients and protein to prepare your body for pumping iron. Best yet, scramble the eggs with some vegetables for a filling and healthy meal.
3. Beet juice. Beet juice has the power to pull you through a tough workout. The nutrients in beet juice provide both oxygen to your muscles and an increase in blood flow, allowing you to reach your target heart rate with ease.
4. Bananas. Bananas are easily the best fruit to have on hand when you’re working out. They’ve got loads of potassium, and are packed with easily-digestible carbs. Eating them before your workout is even better – it prevents cramping.
5. Oats. Next time you hit spin class, remember to eat your oats before you go. When the complex carbohydrates found in oats are broken down by your system, the energy is released and sustained over time so you won’t lose your strength in the middle of a rep.

Remember to stay away from any processed foods, especially those with a substantial amount of sugar and/or fat. There are many other foods that can charge your body for a workout. Try experimenting with various fruits and vegetables, raw or otherwise. With a great meal, you’ll see how much your energy level increases, even in the first workout. 

If you're new to Muay Thai, chances are you've wondered what's in those huge gym bags that other fighters lug around. You'll need lots of equipment to practice Muay Thai safely, so here is a quick breakdown of the necessities:
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1. Gloves: Some fighters carry two pairs of gloves: a lighter pair (generally 10 ounces) for bag and pad workouts, and a heavier second pair for drills and sparring. It’s always a good idea to check with your instructor before buying your first set of gloves, as he or she might have a preference for a specific type or brand.
2. Groin protection: No explanation needed. This item is a must-have for men.
3. Mouth guard: Don’t leave home without this item in your bag. A mouth guard is an inexpensive insurance policy against getting some teeth knocked out. Additionally, they are much cheaper and much more comfortable than dental work and the bill that goes with it.
4. Shin guards: These are not only important for your protection, but also for the protection of your training partners. Shin guards come in all sizes, so be sure to try on a few sets before settling on the right one.
5. Headgear: This is a must-have piece of equipment for students of all levels. The expense of headgear is nothing in comparison to the effects of a concussion. If you're not sure of which type of headgear is best for you, check with your instructor. He or she can recommend the best type of headgear for your level.
6. Hand wraps Toss a few wraps in your bag so they’ll be “handy” at all times.
7. Athletic tape: A roll of good athletic tape is worth its weight in gold; tape a sprained finger, secure your shin guards, tape your gloves shut, or tape up a fighter’s hands with this all-purpose tool. Never leave home without it.
8. Elbow and kneepads: If you've ever taken a slam to unprotected elbows or knees, you know how much it hurts. Elbow pads will also protect your opponent from your strikes during sparring.
9. Ankle braces: These gems will save your ankles from the heavy force generated by kicks and are a must-have for students of any level.
10. Muscle liniment: These products help ease the aches and pains of contact sports. Dab some on any sore spots before training but be careful not to overdo it. Keep any muscle liniments in a separate, sealed bag. You don't want to open your bag only to find liniment all over your equipment and clothing.

 
There you have it: the essentials that should be in every Muay Thai student’s bag. If you’re in the Los Angeles area, you’re in luck. We are a world-class Muay Thai gym in Los Angeles, and we are proud to be home to the finest Muay Thai trainers in the Los Angles area. Stop by or give us a call and see for yourself. 

During the holiday season, it can be hard to find time for your workouts. In between shopping, planning for gatherings, attending parties, and all the other things that go with the holidays, it might seem like there’s no room left in your schedule for working out.

That’s why you have to make the room. While you’re writing your to-do list for festive occasions and trips to the store, you have to create a line for your personal training or other exercise classes. We want to see you in A4 Fitness studio for Crossfit and personal training in Los Angeles, so commit the time and come work out with us. We know you’ll be happy you did.

Here’s how you balance workouts and the holidays:

1. Make a Regular Workout Date With Yourself and a Workout Buddy

Exercise is so important during the holidays. It’s also a great way to maintain your weight when there are lots of holiday treats to indulge in. To ensure you stay healthy at this crucial time, jot down a regular workout date on your calendar. Schedule it on repeat, for how ever often you usually work out. Need motivation to get to the studio? Make your workout session a buddy date. You can chat about holiday happenings with your workout partner and motivate each other to succeed.

2. Turn Chores and Errands Into a Workout Opportunity

Even if the extra commitments and responsibilities of the holiday season mean you have to cut down your workout schedule a bit, you can still exercise. Instead of keeping up your everyday personal training session, you can always scale it back to 3 days a week and then take other opportunities to get in a workout. While shopping, don’t worry about grabbing the closest parking spot. Be happy to walk wherever it is you’re going. Additionally, you should always opt for taking stairs over an elevator, if you can. When running errands, put on your athletic shoes and power-walk from one place to another.

3. De-Stress With a Fitness Class

Many people get stressed during the holidays. If this is you, turn to your workouts as a way to alleviate excess anxiety. When you can look at your personal training classes and other exercise classes as ways to take time for yourself during a busy season, you might be more likely to attend them. On the other hand, if they’re thought of as just another thing to do, you’re likely to push them to the end of an already-full list of activities.

At A4 Fitness, we want you to enjoy getting, being, and staying healthy. We strive to encourage you to keep up a regular workout regime, whether it’s personal training in Los Angeles in our studio or keeping fit when you’re away from us. If you’d like to chat more about how to stay in great shape during the holidays or any time of year, come see us! We’d love to talk and to show you around our studio!

CrossFit is popular for a reason. The combination of community, fitness, and getting in the best shape of your life is hard to beat. If you’re new to CrossFit in West Los Angeles, you may be tempted to dive right in and to start trying for PRs (Personal Records) right away. Keep these tips in mind instead, and you’ll get the most from your CrossFit class:
 
Be Consistent: Whether you decide to attend class twice a week or four times a week, it’s important to be consistent. Only take time off if you are ill or if outside circumstances make it impossible to get to class. Your fitness level will increase in proportion to how often you train, so consistency is key.
 
Get Plenty of Sleep: Your body derives the most benefit from training when it's at rest, so get plenty of sleep. Give your body every opportunity to rest and repair itself. It’s a good idea to pass up a late night out if you have class the next day. Make sleep a priority, and you'll notice the difference in your performance.

 
Eat Well: The foods you eat directly impact your workout. A poor diet can lead to fatigue, impaired performance and recovery, and reduced immune function. Fuel your body for your workouts and avoid processed foods and sugar. Your CrossFit coach is also a great resource for nutrition tips based on your fitness goals.
 
Connect: Each CrossFit class is a community unto itself. You’ll support one another, and push each other on days when motivation seems to have gone out the window. If you’re new to CrossFit, be sure to introduce yourself to your coach and your classmates. You’ll create lasting friendships and enjoy a built-in support system.
 
Be Realistic: Reaching your fitness goals—whether you want to get leaner or gain muscle—will take time. If you’ve been sedentary or if you’re recovering from illness or injury, start off easy. Increase your weight load only when it is safe to do so, and don’t fall into the trap of comparing yourself with your classmates.
 
Give your body a chance to adjust to your new routine. Talk with your coach regarding your fitness goals and how you can safely reach them.  Your body will thank you!

Focus On Technique: By learning good technique from the start, you’ll develop good habits and reduce your chance of injury. Your coach will be an excellent resource for learning and maintaining proper technique, whether you’re cranking out pull-ups or mastering the clean. 
 
CrossFit is a great way to get in shape, make lasting friendships, and test your limits. As with any exercise program, consistency, sound lifestyle habits and realistic goal-setting will be the keys to your success.
If you live in West Los Angeles or Santa Monica, we’d love to be your CrossFit home. You’ll reach your fitness goals, make new friends, and become part of a worldwide fitness community. Get in touch with us today to get started.

You probably know you should drink water during your personal training sessions. But, do you know why water is so important?
 
Water is an essential companion to any workout regime because it helps the body function at its peak, as well as at a basic level. Giving the body water can be likened to putting fuel in a car. Sure, it supports better performance. But, it’s also required to have the car run in the first place.
 
The human body is composed largely water. With this in mind, some people might question why we have to drink so much water throughout the day. Don’t we have enough already, they might ask?
 
Well, our bodies constantly lose water through urinating and sweating. When you work out, you sweat more than the average person, so you need to drink water to restore hydration and maintain lost fluids.
 
So, what else is there to know about the importance of drinking water during your personal training sessions? At A4 Fitness, we offer personal training in Los Angeles as well as valuable advice for healthy living. Here’s what you need to know:
 
1. Water for Healthy Joints
 
One of the lesser-known benefits of drinking water is that it leads to healthy joints, which support you when you work out. Drinking water keeps joints lubricated, making them more flexible and pain free.
 
2. Water for Healthy Skin
 
If you like the way your body looks when you work out, keep in mind that drinking a lot of water will help your appearance. Water does wonders for the skin. It keeps it supple, glowing, and moisturized, providing a healthy look.
 
3. Water for Reduced Headaches
 
If you suffer from headaches, it may be because you’re dehydrated. Many people think that lack of sleep, stress, or long workouts cause headaches. They can, but they don’t usually have this effect. People who experience headaches can often reduce, or get rid of them altogether, by upping their water intake to about 2 liters a day.
 
4. Water Banishes Cravings
 
If you find yourself wanting snacks before or after a workout, drink a glass of water to see if your body is simply thirsty and not hungry. Sometimes, just a bit of water is all your body is asking for to get energy levels up.
 
5. Water Supports Good Organ Health
 
Water is a natural purifier. It’s a great, gentle substance for flushing out toxins and unwanted gunk in our system, so we can function optimally. With proper water intake, your digestive system, immune system, and other systems should all work well. They’re able to transport nutrients where they need to go and help you stay energized, which means you can focus more on building muscle and cardio health.
 
These are just a few of the important ways water keeps our bodies healthy and strong. If you want to find out more tips for healthy living, feel free to visit us at A4 Fitness. We’re your partners for fitness in Los Angeles, and we’re also your friends who love chatting about living a healthy lifestyle.