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JCC Fitness Center Hours

Monday – Thursday
6:00 AM –9:00 PM

Friday
6:00 AM – 6:00 PM

Saturday
8:30 AM – 6:00 PM

Sunday
8:30 AM – 6:00 PM

Meet our New Trainer -
Ramin Salehi


Ramin has been in the fitness industry since 2008.  In 2010, Ramin obtained a Bachelor's of Science degree from Cal State San Marcos in Kinesiology with an emphasis in Exercise Science. Upon graduating, Ramin became a certified Strength and Conditioning Specialist through NSCA. Aside from sports performance, he strives to help people achieve their fitness and health goals. Ramin believes anything is possible with some hard work and dedication.

Tips:

  1. Don’t be afraid to increase the weight by small increments.   Progression and consistency is how a muscle becomes stronger.  Unless you have an injury or preexisting condition, challenging your muscle while maintaining proper form is completely acceptable.  So If you have been lifting the same weight over and over for a couple of months or so… It may be time to either change your program completely, or increase your weight.

  2. Drink water!! It’s the simplest piece of advice I give but one of the most important.  When I have been training for a half marathon I may have fueled my body with food before and after a training session, but if I didn’t drink enough water… I wasn’t making it to my destination.

  3. Tailor your workout to meet your goals.  If you want to run a triathlon… Don’t train like a bodybuilder or vice versa.  Ask yourself if the exercises you are choosing are taking you closer or farther away from your fitness goals

 Be in the moment.  So many people can’t wait to get the reps and sets over with.  If you focus on each individual repetition and are mindfully in the moment of making each one count you are more likely to have a positive attitude towards training.

 

Lawrence Family
Jewish Community Center,
JACOBS FAMILY CAMPUS
4126 Executive Drive
La Jolla, CA 92037
858.457.3030 • www.lfjcc.org

Happy Birthday America!Happy 4th of July!

With summer here and the temperatures are getting up there, it is time to get in the gym and work off extra food from the backyard BBQ’s.  TRX is coming to the JCC.  Keep your eyes open for the class times and days.

Warmest Wishes,
Chasen


Which of These 7 Reason’s Motivate You?

Let's face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don't like to get sweaty, or maybe they're so out-of-shape that exercises hurt.

Or maybe they'd just rather lie on the couch and eat cake.

I think that anyone who says they don't like exercise is really saying that they don't have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it's the last thing you feel like doing.

There isn't a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you're able to run two! Maybe you weighed in at 250 pounds, and now you're down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you're making progress every day!

Reason #3: Convenience
Many people don't stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don't have time to drive to the gym, it's important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you're too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Reason #5: Goal Achievement
If you're just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

It's my passion to help others find their motivation for creating a healthier life for themselves and their families. I'd love to hear from you – call or email today.

Together we will figure out what motivates you!

 


Read the Back Label, Not the Front

As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are never reason enough to purchase the item.

You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it's not healthy and should not be eaten.


Santa Fe Salmon Salad

Eating healthy does not need to be boring. Grilled salmon, crisp greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing.
Servings: 2

Here's what you need...

  • 2 (3.5 oz) salmon fillets
  • Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
  • 4 cups romaine lettuce, chopped
  • 1/2 cup tomato, chopped
  • 1/4 cup corn kernels
  • 1/8 cup low fat cheese, grated
  • 1/8 cup canned red peppers, finely chopped
  • 1/2 avocado, sliced
  • Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
  • On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein.


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