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Fitness Motivation Workout Programs0 comments

UTC Doyle Park Starts June 16!

Are you ready for a NEW workout spot that will help you blast your unwanted fat?

Come and step out of your comfort zone, push past your limits and experience million dollar results for less than the cost of a couple trips to Starbucks!  Lets have Fun, in a Challenging and Intense environment.

No More Boring Cardio!

No Endless Workouts!

No Equipment Needed!

No Repetitive Workouts!

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Events Personal Training Schedule0 comments

Memorial Day 30DAY Challenge

Are You Ready for a Challenge?

The below challenge can be done using weight plates, dumbbells, barbells, kettle bells, medicine balls, gallon water bottles or even grocery bags filled with sand.

  • The lunges are per side
  • Adjust the #’s based on your fitness level, just keep it progressing by the day.
  • Challenge yourself and push past your normal limits to achieve the best results.

Let me know if you have any questions.

30daychallenge

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Blog Fitness Workout Programs0 comments

Free Class Coupon and A-List Voting

Enjoy a class on us….

…for showing your support for Wired Fitness and it’s trainers, both past and present.  Your vote is important to our staff so we can continue to change lives in San Diego as one of the ‘Top’ Bootcamp and Personal Training companies.  Since 2008 we have been the ‘best’ choice by many local companies, see some of our awards.  To continue this journey we need your endorsement.  By voting and sharing your support via Facebook, Twitter, Google+, Instagram, LinkedIn, you get a free class to use in addition to your current schedule or to throw in anytime for non-members.

Vote for Wired Fitness  HERE!

We hope all of you are enjoying your Summer so far with friends, and loved ones.  Remember all it takes is 3 hours a week to make some awesome changes in your bodies.  More evening Mission Bay classes coming soon, and Doyle Park-UTC starting soon with some later morning and Friday evening classes.

FREE Class Coupon (See restrictions and info below)  

Don’t forget to ‘TAG’ me on Facebook/Twitter/Instagram using #wiredfitness.  Add a TipShare to Facebook and/or Twitter to get the free class!

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Example: Add Tip & Share Vote

 

Thanks for your support and loyalty,

Bryan Schuler

 

 

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Coupon Expires 8/30/14. To be able to use this coupon a Wired Fitness staff member will confirm your vote and share to a social media site via SD City Voter A-List window. Social Media types can tag #wiredfitnessbootcamp on Instagram, or #wiredfitness on FB or Twitter. One Coupon per person although multiple votes appreciated.  New Clients must contact Bryan @ 6198435157 to use this. Coupon valid in an established class only (new classes and proposed time slots not valid). Must be 18 Yrs or older or accompanied by a parent/guardian. 12 Hr cancellation policy applies.

 

Featured Fitness0 comments

Your Workouts Producing Results?

Try our classes and experience our fun, challenging, and intense Outdoor Fitness Classes for FREE!  

If you’re ready to ‘Get Started’  Click Here

  • Introductory Specials and Summer Packages Available!
  • Teacher & Military Discounts Available!

Inquire Today  619.843.5157

1-on-1 Personal Training, Semi-Private Training and Private Groups also available

 

wearehiring

Fitness Personal Training0 comments

NEW Location for MAY 2014!

We will be holding classes, semi-private (2-4 participants) training, and 1-on-1 private sessions at Doyle Park off Regents Rd. in the La Jolla Colony – UTC Area starting MAY 2014.   Some proposed time slots for classes and small group training are:

 

  • Monday – Friday 900AM
  • Tuesday’s & Thursday’s 700AM | 800AM | 1200PM
  • Friday’s 500PM

 

If you’d like to train at a different time convenient for your schedule, please contact a Staff Member today!

Locations Schedule0 comments

FREE Boot Camp for AMBER! Raffle Prizes… and MORE!

WHEN:  NOVEMBER  2, 2013 @ 8:00AM

WHERE:  MISSION BAY PARK (GPS:  1392 EAST MISSION BAY DRIVE, 92109)

DETAILS & RSVP VIA THE WF FACEBOOK EVENT PAGE

 

 

Featured Fitness Trainers0 comments

New Location: Solana Highlands Park!

wiredfitnesssandiego_locations_solanahighlandsWe 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

TUESDAY-THURSDAY
930AM
TRAINER: SHERI

 

 

 

 

 

 

 


View Solana Highlands Park – Del mar in a larger map

Fitness Locations0 comments

Ready Made Meals! No Prep. No Hassle. Ready to Eat!

Personal Trainer Food

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Prepared for YOU!  Shipped Frozen in Dry Ice!

Ready to eat!  No hassle!  1/3 of the cost of eating out!

 

Food Menu

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ORDER NOW!

COUPON CODES = singleparent = $75 OFF | relief60 = $60 OFF

Lifestyle Nutrition Weight loss0 comments

How Much Fat Should I Eat?

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
  • Lifestyle
  • 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!

Also, read How Much Protein I Should Eat and How Many Carbs Should I Eat.

Blog Fitness Nutrition Weight loss0 comments

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