WHEN: NOVEMBER 2, 2013 @ 8:00AM
DETAILS & RSVP VIA THE WF FACEBOOK EVENT PAGE
We are excited to bring you a ‘NEW’ class to our lineup! This class will be instructed by Sheri Kono, targeting a Beginner to Intermediate fitness level participant.
Solana Highlands Park – Del Mar
San Diego, CA 92130
(click direction link on place holder on map for driving directions)
Solana Highlands Park-Del Mar Outdoor Fitness Schedule
View Solana Highlands Park – Del mar in a larger map
Personal Trainer Food
Prepared for YOU! Shipped Frozen in Dry Ice!
Ready to eat! No hassle! 1/3 of the cost of eating out!
COUPON CODES = singleparent = $75 OFF | relief60 = $60 OFF
Almost all nutritious food has fat in it. Fats are used for a variety of purposes including transporting vital nutrients to cells, assisting in digestion of certain foods, and providing us with energy in times of nutrient depletion. To be healthy you can’t, and shouldn’t, stay away from fat. Still we find ourselves asking:
How much fat should I eat in a day?
What are the pros and cons of eating low-fat or fat-free?
What kind of fat should I be eating most?
Which foods provide healthy fats and which foods will kill me quickly?
It all depends on a couple factors:
- Current bodyweight
- Dietary goals
- Cholesterol profile
- Activity level
- Time of day
The American Heart Association recommends limiting dietary fat to 30% of total calories. Take into consideration however, if you are overweight, need to lower blood cholesterol, or have another medical concern, you may need less than the recommended 30%.
Why do I Need to Eat Fat?
Fats are vital to many of the body’s primary functions, specifically digestion and nutrient absorption. The main form of fat found in food and also found in the body, makes up most of the body’s stored energy. You may have heard of these type of fats before, we call them triglycerides. When your body is at rest or performing activity of a low intensity, it generates most of its energy from free fatty acids, which are released from the body’s stores of triglycerides.
The calories in fat molecules (9 calories per gram) provide more than twice as much energy as carbs and protein (4 calories per gram). This is especially true in a glycogen depleted state, in which the body turns to fat for nearly all of its energy.
Lipids (fats) in foods transport fat-soluble vitamins to the intestines. This facilitates the absorption of of many vital nutrients such as A ,D, E and K. You risk developing deficiencies for some of these nutrients without an adequate amount of fat in your diet.
Eating foods that are high in fat helps us moderate our appetite through two means:
- fat satiates hunger; you feel more satisfied after eating when you consume a meal higher in fat
- since fat digests slower than carbs or protein, the presence of fat in the digestive system slows down the digestion process. This means a higher fat meal will stay in your stomach longer than a lower fat meal.
You might find yourself faced with increased hunger when your intake of calories from fat is reduced below 20% of total caloric intake.
Omega-3s and Omega-6s, the essential fatty acids, need to be ingested as part of the diet, as they cannot be manufactured within the body. These nutrients are the essential building blocks of compounds and molecules that are responsible for performing vital bodily functions such as helping blood to clot, immune system response, and blood pressure regulation. In women, the essential fatty acids also aid in healthy childbirth. The essential fatty acids can be found in foods containing soybean or canola oil, as well as in sardines, tuna, and salmon.
We also need to be aware that when fat is removed from most foods, the food manufacturers usually add carbohydrates in order to preserve a desirable taste and texture. Typically these carbohydrates are the worst kind of carbs for your body as they are mostly high-glycemic, processed refined sugars. Many low-fat and fat-free products remain energy dense for just this reason, since they still contain a high concentration of calories from carbohydrates rather than fat.
We always need to remember that the source of our calories counts. Whether they come from fat, protein, or carbs we always need to be sure to use moderation when choosing portion sizes, even when eating fat-reduced foods. By now everyone is aware that the increasing variety of lower fat items is directly proportional to the American average weight going up, up, up. Eating reduced fat or fat free is not the solution for weight loss. In fact, eating too many of these foods over the course of our childhood, teenage, and young adult years, can often lead to nasty diseases such as adult-onset type II diabetes.
Why Should I Stay Away From Fat?
The answer is simple: you shouldn’t. The folks that should really stay away from fat the most are those with high cholesterol, and even then, they should be sure to consume the proper ratio and amounts of Omega-6 and Omega-3 fatty acids to stay healthy. If you have been told by your doctor that you need to reduce cholesterol, you should attempt to stay away from pork, beef, and eggs. Also check labels often for cholesterol content, because something like a salad dressing might contain more cholesterol than you think.
If you are extremely overweight, you will probably want to go easy on the fat only because it is so calorie dense. But in the same respect, if you are willing to bring your carbohydrate intake under 100 grams per day, then you should replace those lost carbs with protein and healthy fats.
When Should I Stay Away From Fat?
During the day you will probably want to stay away from fat late at night, and anytime near or around a workout. You want glycogen to be readily available, so you won’t want slow down digestion by consuming fat before or during a workout. Doing so would also steal blood away from your extremities to send to the stomach to assist with digestion. It may sound petty, but every little bit counts. You also want to get fat-free glycogen back into the muscles ASAP after training. Therefore your post workout shake should contain 0 grams of fat if possible. My post workout shake contains, no sugar added apple sauce, cinnamon, waxy maze (Dymatize Flud), and Quattro Protein.
In conclusion we can say that fat is good. Deriving 30-40% of your daily calories from fat is acceptable. Try to eat healthy fats from fruits, veggies, fish, eggs, nuts, and canola/soybean/olive oil. Minimize trans fats and saturated fats, making sure not to eat fats that are solid at room temperature like butter and animal fat. Try not to cook with fat either, since cooking healthy fats actually makes them unhealthy fats.
Eating a lower calorie, higher protein, higher healthy fat, lower carb kind of diet is one sure way to stay healthy and lose some weight. This is the type of lifestyle that can be permanent and effective!
So What Is Outdoor Functional Fitness?
Training the body to handle real life situations. Fitness classes are challenging, intense workouts for all ages and fitness levels, from the recreational athlete, to a sedentary individual looking to become more active. In each 45-60 minute class we will focus on muscular and cardiovascular endurance, functional strength, flexibility, core strength-stability, balance, coordination, agility, and camaraderie. Every workout is scalable and modifiable to each individual participating in the classes no matter what their goals are. Our classes can be created to accommodate a 30-45-60 minute session, meeting 2-5 days a week.
Depending on the package agreed upon, Wired Fitness can hold on-site classes 2-5 days a week, weekly or monthly Q&A’s, weekly and monthly measurements and analysis for the participants, along with monthly or quarterly incentive contests among the participants. All equipment is provided, all your employee needs is a workout mat, workout gloves, water and a towel. These classes will take place on a grassy knoll, flat field, close-by park, parking garage, etc… Our staff has the creativity to offer your employees the BEST workout in any environment To be truly committed and on a path to success, we ask that clients are willing to commit to a minimum of 3 months at a time (some may show results faster, some longer).
When you workout outdoors in our San Diego bootcamp fitness classes, you are in an ever-changing environment – even in the most beautiful climate of San Diego. You must adjust swiftly to different terrain, inclines, declines, obstacles and climates. This improves your body-mind connection, agilty, balance and coordination. YOU BURN MORE FAT AND CALORIES!! You also get an immediate sense of accomplishment! Our Outdoor San Diego Bootcamp or Functional Fitness Classes are the best way to rejuvenate your mind, body and spirit. Extensive research continues to show the many benefits of outdoor fitness, including: Dramatic increases in fitness levels! Ability to burn more calories! A measurable reduction in stress! An increased feelings of well-being!
Working out outdoors in our Bootcamps will leave you feeling alert, refreshed and uplifted. Our Bootcamps are ‘ongoing’ and typically run in four-week intervals, meeting two to six times per week. These fitness classes run 60 Minutes in duration. We accommodate ALL ages and fitness levels and you have the ability to burn 400-1100 calories per class session, and 1200 – 3300 per week. You will develop: Flexibility, Strength, Cardiovascular and Muscular Endurance, Speed and Agilty, Balance and Coordination, Core Stability and Strength, Power, and Improve your Fat Burning Machine!
What should I expect?
Every day is a different 60-minute intense and challenging workout! Our program is a ‘Full Body’ functional interval-style fitness program including activities such as: Active and Dynamic Flexibility, TRX Workouts (Carmel Valley & Mission Bay PM) Calisthenics, Body Weight Movements, Running, Agility-Cardio Drills, Med Ball Drills, Obstacle Courses, Partner Drills, Plyometrics, Muscular Confusion Drills, and Core Exercises
What do I need to bring to class?
All of your Bootcamp equipment is provided! You MUST bring your own mat, water, towel (workout gloves are a plus)…Please wear sturdy, comfortable sneakers that will support our activity. Dress in layers when it’s cooler out. Mats and Workout Gloves are now being sold on the Registration Form during your signup process.
Will I fit in with the group?
The Bootcamp class is geared towards every fitness level and for ALL Ages.Current participants range from 10 – 68 yrs. old, and lifestyles from sedentary to athletic. The class is designed with exercises that can be modified for beginners and made more difficult for the advanced. Whatever your fitness level you will be welcomed into the group! We all have similar goals here….Fat loss, tone and develop muscles, increase our cardiovascular levels, improve endurance and develop strength.
Can I bring a friend?
We encourage you to bring friends or partners to the class. Their first class will be FREE. You receive free classes for your referrals signups. Signup 3 friends and receive a FREE MONTH OF BOOTCAMP!
Registering, Scheduling, and Attendance?
You MUST complete an online Registration Form prior to attending any of our Bootcamps. If you need assistance with the form you should call us to assist you a couple of days before your session. You can start off with any package, or for example, you chose a 2 class per week program, and decided you wanted to attend 3 classes, you can be easily upgraded. You can mix and match your classes between any of our Bootcamp locations to accommodate your busy schedule. The Wired Staff would like you to communicate your schedule either weekly or monthly, drop-ins may not get to participate if the classes are full. Acceptable communication for scheduling is in writing via email (Trainer email addresses are on the Trainer Bio’s Page) Class begin at the scheduled time, so tardiness, unless communicated is not tolerated. If you arrive late, immediately warmup and mingle into the group without disruption. Classes will also be held weather permitting and it is up to each trainer whether they want to cancel their class or not. It is your responsibility to communicate with your trainer to avoid any confusion regarding conditions. More information about this will be found on the Policies and Procedures Form you MUST complete prior to attending any packaged program at Wired Fitness.
How is My Progress Tracked, and How Soon Will I See Results?
Your progress can be tracked with monthly measurements. We will conduct a bodyfat caliper test, girth measurements, scale weight, and photographs. These tests will be conducted after the Saturday Bootcamp, and specific class days during the week when there aren’t back to back classes, or single trainers (ask your instructor for details).
In our classes you have the ability to burn 400-1100+ calories each workout based on the individual. Performance improvements such as, strength, energy, endurance, can be present in as little as three to five classes (participating in a 3+ class per week program). Unless you are physically active and participating in additional fitness programs, either individually or supervised on your off days, one to two classes a week may not be enough for success. Visual results, body fat reduction, size loss, can take 2-8 weeks depending on the individual, the off-day fitness activities, their eating habits, and their bodies adaptation to the program(clients have dropped dress sizes, pant sizes, 15+ lbs in a months program, but every individual is different)
MUST REGISTER FIRST!
San Diego Outdoor Private & Semi-Private Personal Fitness Training
Semi-Private Personal Training as low as $25/session (ea.) and Private sessions from $65. Additional discounted packages available.
- Private 1-on-1 Sessions
- Buddy Training (2-3 participants)
- Small Private Groups (4-8 participants)
- Outdoors or Indoors
- Full Body Workouts
- Strength,Cardio & Core in Every Workout
- NO Repeated Workouts
- Train with your Friends
- Diverse Workouts
- Individualized Design
- Location of your Choice
- All Equipment Provided
- More Effective than the Gym
- A Whole Lot of Fun & Sweat!