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Developing a habit of doing regular exercise and indulging in healthy physical activity is highly beneficial to your overall health. Apart from offering numerous health benefits, regular exercise improves your mental health as well. Consistent workout sessions boost your mood, provide you with more energy and help you sleep better.

People who do regular workout sessions claim that workout gives them an enormous sense of well-being. Such people feel more energetic throughout the day and sleep better at night. They feel more relaxed and positive about themselves.

In short, regular workout sessions are the most potent medicine for dealing with mental health challenges.

Mental Health Benefits of Workout – 5 Less-Known Benefits

Here are a few less-known benefits of a regular workout.

1.   Working Out Reduces Your Stress and Anxiety

The most significant advantage of regular workout sessions is that they reduce stress and anxiety. A study conducted at Harvard Medical School found that developing a habit of doing aerobic exercise helps minimize stress hormones such as cortisol and adrenaline and floods your body with endorphins that help you feel good. Endorphins are the hormones that help you feel good by minimizing the impact of pain, boosting pleasure, and promoting a feeling of well-being and positivity.

In addition to that, consistent workout sessions increase the quantity of serotonin and dopamine in your brain. These two chemicals promote relaxation and make you feel good.

2.   Working Out Improves Self-Confidence

If you lack confidence and find it difficult to face challenges in life, indulging in workout sessions can help you overcome this situation. Doing weight training or hopping on a treadmill can help in boosting your self-confidence.

Even a basic level of physical activity can help in boosting your self-esteem and help reclaim positivity in your life. Hence, physical activity is the best way to boost your self-confidence and prepare yourself to deal with life challenges.

3.   Workout Reduces the Symptoms of Attention Deficit Hyperactivity Disorder (ADHD)

Consistent sessions of workouts help reduce the symptoms of Attention Deficit Hyperactivity Disorder (ADHD) in adults. Workout improves concentration, boosts motivation, sharpens your memory, and improves mood. All these factors help in increasing the brain’s dopamine, serotonin, and norepinephrine levels and hence improve focus and attention. That’s how workout sessions help in minimizing the symptoms of ADHD.

4.   Working Out Helps You Sleep Better

Getting enough sleep is essential for boosting your overall health. Without proper sleep, you cannot progress very far and perform your daily tasks efficiently. That’s where workout sessions can help you.

When you spend a few hectic hours working out, your body gets tired. Hence, it needs to recover from exercise. During the recovery phase, your brain makes you feel tired earlier, and hence you sleep more soundly throughout the night.

5.   Working Out Boosts Your Brain Activity

Another notable benefit of regular workout sessions is they boost your brain activity and improve your cognitive abilities. Consistent workout sessions affect the part of your brain which is responsible for sharpening memory and improving its functioning. Hence, you observe an increased ability to learn and participate in activities related to memory. That’s how indulging in a healthy physical activity helps in boosting your brain functioning and improving your cognitive abilities.

As you can see, exercise provides success markers of good mental health as you work toward your goal achievement. If you have decided to take control of your mental and physical health, one of our personal trainers can provide you with a complimentary consultation to see what your baseline is and create a plan to attain your goal in an efficient and safe manner.

 

References

https://www.health.harvard.edu/staying-healthy/exercising-to-relax

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/

https://www.amandabluezheutlin.com/2018_LP_MDDExerciseBRFSS.pdf

https://time.com/4426572/exercise-dna-telomeres/?iid=sr-link2

You either worship him or you hate his guts. In two decades he has played in 10 total Super Bowls, winning 7 of them. He has been selected to 15 Pro Bowls, thrown for over 74,000 yards, and is second all-time in touchdown passes only behind future Hall of Famer, Drew Brees. Many consider Tom Brady to be the best Quarterback that ever played the game. If you didn’t know much about Tom Brady and is early days as a football player, you would guess he was a #1 overall draft pick, maybe a Heisman trophy winner. You would be wrong. Tom Brady was drafted in the 6th round, out of 7, by the New England Patriots. It could be considered the greatest underdog story of all-time. How did Tom Brady go from a backup plan to arguably the greatest Quarterback of all-time? It was a combination of a winning culture, good teams, and a championship mindset.

Don’t Make Excuses, Make Results

One common theme that successful people have is they do not blame others for their shortcomings. Rather, they analyze what went wrong and then find a solution to fix the problem. Brady has gone on the record by saying “too often in life, something happens and we blame other people for us not being happy or satisfied or fulfilled. So, the point is, we all have choices, and we make the choice to accept people or situations or to not accept situations.” If you blame other people for your shortcomings, not only is it not true, the problem will never get fixed. Chances are the same problem will arise and you will push the blame on someone else again. Whether you are a future Hall of Fame Quarterback or a cashier at MacDonald’s, owning up to your shortcomings and correcting your faults is the way to get successful results and build character while doing it.

Do it! With a Chip on Your Shoulder

When Tom Brady was picked in the 6th round of the NFL he did not make an excuse, he did not pout and whine like other QBs have done in the past. Rather, deep down inside he took the act personally and vowed to himself to prove everyone that doubted him wrong. This is the championship mind-set you can’t teach. Brady says “I’m a pretty good winner. I’m a terrible loser. And I rub it in pretty good when I win.” If you want to adopt a successful mindset, start by finding your motivation. A good motivator will push you forward and prevent you from falling back into homeostasis. Sometimes pain and the fear of failure are the biggest motivators one can have. Then when we succeed it turns into the greatest accomplishment.

Play to Win

 

If you asked someone “do you like to win?” I imagine everyone will give you the same answer, yes! The truth is everyone likes to win but wants to win with the least amount of hard work. It’s a common knock on the current generation. You will hear “nowadays people just want handouts. They don’t want to work for their success.” In some cases that may be true. Everyone wants to get rich quick or get promoted immediately. This mentality is flawed because even though you say you like to win, you are not really playing to win, you are playing not to lose. Brady elaborates on this type of mindset by saying “I think that at the start of a game, you’re always playing to win, and then maybe if you’re ahead late in the game, you start playing not to lose. The true competitors, though, are the ones who always play to win.”

Tom Brady is one of the better examples of someone that was not genetically made to be a Hall of Fame football player. Experts drafted him in the 6th round of the NFL draft. He didn’t start until an injury forced him in the game and 6 Super Bowl rings later and after 17 NFL seasons people are still baffled by his success. The proof is in the pudding! He has had a Hall of Fame coach by his side, great talent surrounding him, but the one consistent thing that has kept Tom Brady playing football at a high level for this long is his championship mentality. It is something that can’t be taken away and that drives him to be great, every day.

If you are struggling coming up with a championship mentality and want to achieve your fitness goals, it may be time to consider working with a Personal Trainer San Diego.

Come in to Iron Orr Fitness Center today to receive a Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness is a 2021 Best & Brightest San Diego Award Winner in Wellness. Call (858) 255-0367

Why Do We Get Sleepy After Big Holiday Meals?

It happened, it came and went!  The coveted Thanksgiving meal. Uncle Tom deep-fries the turkey; Aunt Kathy makes her famous mashed potatoes with enough butter to supplement an army, and drinks after drinks; after drinks. Everyone knows what happens next. You crash on the couch and feel as though you will never move again. This is not a rare occurrence. In fact, it probably has happened every year and will continue to do so. So, have you ever wondered why you can’t shake the sleepiness after a big meal? I will bless you with some knowledge before this Thanksgiving feast so you can at least know why you are falling asleep after you stuff yourself! Pun intended.

Sleepy…

Feeling sleepy after eating is not the food holding down your brain after you eat five pounds of turkey. It is just your body going through chemical changes as your body digests the food. However, feeling sleepy after a big meal can be caused by many factors such as the type of food you are eating, bad sleeping habits, and your health.

Your body uses a lot of energy and your body uses food as the fuel source. The body then takes that source of energy and breaks it down in the digestive tract; breaking the nutrients into glucose and giving energy to your body. During this digestive process, your body releases hormones that increase your blood sugar and create a feeling of fullness. At the exact same time your brain releases the hormone serotonin which makes you feel sleepy. Another chemical is released called melatonin and this is the main hormone responsible for helping you fall asleep.

Your body digests all food the same way, but not all food is the same and thus how it makes you feel is different as well. Some foods such as protein release an amino acid called tryptophan which releases the hormone serotonin; making you sleepy. Carbohydrates also have the same effect on your body, which is why you probably feel sleepy after eating a bunch of mashed potatoes. Overeating can also make you sleepier than you probably would get if you ate a regular sized meal. After you eat a large meal more blood is sent to your digestive system to help digest the extra food. This causes a temporary loss of blood and nutrients from the brain. No wonder I feel like I want to pass out!

So how do I combat this post-meal drowsiness? Am I doomed to be a couch potato for the second half of Thanksgiving?

Drinking lots of water and limiting your sugar intake can help you feel less drowsy after big meals. Subsequently, you should try and eat many smaller meals rather than stuffing yourself with one large meal.

Lastly, not getting enough sleep will make anyone feel sleepy, let alone after a big meal. After you eat your body relaxes giving you a sense of wanting to sleep. If you didn’t get a good night’s rest, you will undoubtably feel sleepy, especially after Thanksgiving dinner.

Now that you know why and how you feel sleepy after eating a big meal, I’m sure you will temper yourself when you see all the food on the table, right? Ok, probably not. But at least you will know what your body is going through when you are sitting on the couch, eyes half open, trying to watch football.

Hope everyone has a wonderful Thanksgiving weekend!

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

(858) 255-0367🔥

2022 is here! Are you ready? Whether you are prepared for it or not, it’s happening right now!  2019 is in the past and reflecting on the past year may be good, but only to quickly figure out what you could do better in 2020. Do not ponder on the bad! Here are 5 ways you can conquer the year 2022 and set yourself up for success in the next decade!

1. Start from Scratch

We all know where we want to end up when we set a specific goal. The problem is we get discouraged when we don’t get immediate results. Take a step back and start from scratch. Define your new goal using the SMART method [Specific, Measurable, Attainable, Realistic, Time Bound].

2. Make a List, Check it Twice

Many of us start with a long list of what we want to change at the beginning of the New Year, but as the year goes on, we either forget or fall into the same bad routine we wished to change. Take it from Iron Orr Fitness owner, Justin Orr. Write down your Top 5 Goals EVERYDAY in the morning. Leave a notepad by your bedside and write down your goals in the morning. Make it a morning routine. It’s amazing what will happen if you do this every day!

 

3. Surround Yourself with Success

You have probably heard this one before, but surround yourself with people that will push you and help you succeed. Why would you opt for the opposite and hang around people that want to see you fail or bring you down? Just like snowboarding, you often go where you look! You are the sum of the 5 closest people in your life. Make sure you’re hanging around 10 out of 10’s!!

4. Don’t Go Too Hard on Yourself

Just like many of us will fail after not seeing immediate results, a lot of us will not complete our new goal because we went too hard on ourselves. There will be days when you want to quit. There will be days when outside influences cause you to fail. It is ok! I pay homage to one of my favorite quotes of all time:

“Why do we fall Sir? So that we can learn to pick ourselves up.”- Alfred, Batman

5. Treat Yourself!

Be careful not to do this too much as it could become a habit, but treat yourself to something nice after you succeed. This could be completing one of your goals or crushing a big presentation at work. You need to feed yourself gratification after you do something good. It is already hard enough to make a goal and stay with it all the way through. Pick and choose when to treat yourself. Just make sure you treat yourself wisely.

 

Iron Orr Fitness is dedicated to finding  ways to conquer 2022 by reaching your goals!

If you want a way to conquer 2022, schedule a FREE consultation with the best personal trainers in San Diego. We will do a full fitness assessment with NO strings attached!

Your fitness assessment includes:
– Full body comp assessment
– 20 min low intensity workout
– Goal Planning
– Nutrition Planning

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

The beginning of the new year means new years resolutions and the adoption of a new eating habits. Over recent years, new diets and cleanses have been popping up everywhere. Atkins, Whole 30, the Paleo diet, are just a few of them. Recently the Keto diet has exploded in popularity. The diet claims to have the capability to cure obesity, cancer, liver disease, symptoms in mental disorders such as autism, and a dependence on prescription drugs. Can that really be true? What makes this diet different from all the others? How do I know if the Keto diet is right for me? All these questions are very valid. Hours of vigorously searching articles are over. I will compile a list of what the top, most trusted, health publications say about the Keto diet as a reference for you. Without the confusing doctor lingo.

What is Keto Diet

If you are new to the Keto diet, let me give you a little background about this new fab. Keto, short for “Ketogenic” is a low carb, moderate protein, high fat diet that puts your body in a ketogenic state. I don’t suggest anyone drink butter! However, the theory behind the diet is a high fat diet and a lot of butter is in fact allowed. The theory behind the diet is that it takes more calories to change fat into energy than it does to change carbs into energy. It’s possible that a high-fat, high-protein diet could satisfy you more, so you eat less.

Experts

WebMD

WebMD is one of the most trusted and visited medical reference publications on the web. Their articles are reviewed by doctors. This is what they say about the ketogenic diet.

“When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It’s important to note that the ketogenic diet is a short-term diet that’s focused on weight loss rather than the pursuit of health benefits.”

NIH

The National Institute of Health is right behind, if not right there next to WebMD as the most trusted medical information website. This is an excerpt from a larger more detailed article explaining the ketogenic diet.

“There is no doubt that there is strong supportive evidence that the use of ketogenic diets in weight loss therapy is effective, however the mechanisms underlying the effects of KDs on weight loss is still a subject of debate. Atkins’ original hypothesis suggested that weight loss was induced by losing energy through excretion of ketone bodies, but more recently different hypotheses have been proposed: one hypothesis is that the use of energy from protein in KD is an “expensive” process for the body and so can lead to a “waste of calories” and therefore increased weight loss compared to other “less expensive” diets.”

Mayo Clinic

The Mayo clinic is the largest not-for-profit medical publications on the web and is a trusted medical reference around the world. This is their thought on the ketogenic diet:

“The upsides:

While the precise mechanisms are unclear, ketosis is thought to have brain-protecting benefits: As many as half of young people with epilepsy had fewer seizures after following the diet. And some early research suggests it may have benefits for blood sugar control among people with diabetes. An upcoming study will look at the ketogenic diet as a weight maintenance strategy.

 

The downsides:

While the research is exciting, there’s very little evidence to show that this type of eating is effective — or safe — over the long term for anything other than epilepsy. Plus, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. Also, meeting the diet’s requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs.

 

Mayo’s verdict:

While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.”

The ketogenic diet has been one of the most talked about new diets of 2020. There was a Netflix documentary made about it and people swear on it. WebMD, the NIH, and the Mayo Clinic are some of the most trusted medical publications available to the public. There have been many rumors floating around about the ketogenic diet among others and whether it’s the best diet for you. Most of us get our information from our friends and family about what is the best diet or cleanse out there for you and it’s easy to be misled. By providing the top research from the top experts, I hope this clarifies if this is the best diet for you.

 

If you are having trouble devising a healthy meal plan and you want to improve your overall general health, it may be time to consider San Diego’s best personal trainers.

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation.

Your fitness assessment includes:
– Full body comp assessment
– 20 min low intensity workout
– Goal Planning
– Nutrition Planning

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

ron Orr Fitness Receives Personal Training San Diego  Award 2021

San Diego Award Program Honors the Achievement

 

SAN DIEGO January 7, 2020 — Iron Orr Fitness has been selected for the Personal Training San Diego Award 2020  by the San Diego Award Program.

Each year, the San Diego Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the San Diego area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2020 San Diego Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the San Diego Award Program and data provided by third parties.

About San Diego Award Program

The San Diego Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the San Diego area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The San Diego Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

SOURCE: San Diego Award Program

CONTACT:
San Diego Award Program
Email: PublicRelations@2020-townfavorite-contact.org

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If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Top 5 Reasons You’re Sabotaging Workout Results with Your Diet

We all strive to be the best form of ourselves daily. Whether that is exercising regularly, sticking to a healthy diet, or having a positive attitude every day. The fact is, doing is way harder than we imagine in our heads. Seldom, people are successful in obtaining a constant success in all areas they wish to improve. We may be better in having a positive attitude than sticking to our healthy diet and vice versa. One of the biggest problems when one decides to go on a healthy diet is short- and long-term consistency. We either cheat too much during the diet or reach our goals only to fall back into the same homeostasis we were trying to pull ourselves out of. Here are the most common ways someone sabotages their hard work with their diet.

 1. Weekends Are Time to Party

Weekends are time to party but going overboard is where most of us sabotage our hard work during the week. I know the feeling. Right when five o’clock comes around on Friday you are out the door and thinking about the weekend. Weekends are a good time to decompress from a hard work week but sabotaging all that hard work with excessive drinking and eating only keeps you going in circles. If you must have a drink, try and go with a clear liquor that doesn’t pack a ton of calories and sugar. Light beers are dangerous because even though the advertise low calorie amounts, they are packed with carbs. Having a cheat meal once a week is encouraged to keep your mental health during a diet, but homeostasis will always try to jump in and convince you to eat that extra cookie. Relax on the weekends but be mindful.

2. You Don’t Eat During the Day, but Gorge at Night

We all have busy schedules during the day and meal planning is one of the hardest things to overcome when starting a diet. A lot of people skip breakfast and even lunch only to go home and stuff themselves during dinner. This is one of the worst things you can do to your eating habits and to your body. Those who starve themselves during the day and stuff at night tend to overeat and thus stuff themselves with a surplus of calories, leading to weight gain. If you make this type of eating a habit it will be harder to switch to a normal eating schedule, thus making it harder to lose weight.

3. If You Hit a Goal then, You Over Gift Yourself

If you look good on the outside it doesn’t matter what your feeding the inside, right? Wrong! Many of us are calorie counters and base their diets on calories. Many of us also hit our fitness goals and don’t care what type of food we eat if it’s low calorie. This is playing with fire. Is eating 1,000 calories of cotton candy the same as eating 1,000 calories of vegetables? Absolutely not! You need to be mindful of the types of calories you are eating and strive to supply your body with the correct nutrients on a day to day basis. If you don’t give your body the right amount of nutrients, you risk overeating in order to get those nutrients, which leads to weight gain.

4. Meal Prep Failure

I touched on this a little earlier but deciding to start a new diet isn’t the hardest part of the initiative. Meal prep is a daunting task even the most experienced fitness professionals hate. If you go into your week not knowing what meals you bare going to eat, not only does it add more stress, you may fail to eat at all. Balancing work and fitness are already hard enough for some of us and throwing healthy meals into the mix only complicates the formula. Eating out is not a healthy option, so you must plan on making your meals at home or pay a pretty penny to make sure you are eating healthy meals. I suggest meal prepping on a Sunday for the following week and prepping all your meals in one day. That way you don’t need to worry about it during the week.

5. Excuses

I touched on this a little earlier but deciding to start a new diet isn’t the hardest part of the initiative. Meal prep is a daunting task even the most experienced fitness professionals hate. If you go into your week not knowing what meals you bare going to eat, not only does it add more stress, you may fail to eat at all. Balancing work and fitness are already hard enough for some of us and throwing healthy meals into the mix only complicates the formula. Eating out is not a healthy option, so you must plan on making your meals at home or pay a pretty penny to make sure you are eating healthy meals. I suggest meal prepping on a Sunday for the following week and prepping all your meals in one day. That way you don’t need to worry about it during the week.

If you are sabotaging your diet, practicing bad fitness habits, and making excuses for yourself, it is time to schedule your FREE consultation with the best personal trainers in San Diego. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 

Come visit us, Iron Orr Fitness, today to receive a FREE Complimentary Consultation. We are the premiere Personal Trainers in San Diego!  We have a wide range of personal trainers to fit your personality and fitness goals; both male and female personal trainers in San Diego!  We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

4 Tips to Bust Through Your Fitness Plateau

The time for new year’s resolutions is right around the corner and this year is going to be the year you stick with it, right? Whether it’s your new years resolution or a new diet you decide to go on, this change in your daily routine is not something to take on lightly. You may have heard before that most humans do not like change, yet it’s ironic that our world is forever changing. Do not fault yourself though. In a constantly changing world the only thing to balance the universe is Change’s opposite, Homeostasis. Homeostasis is defined as “the tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes.” In this article I will give you tips to overcome homeostasis to make sure you follow trough with this new year’s resolution.

 

 Homeostasis: The Level at Which You Have Plateaued

Homeostasis is the yin to Change’s yang. It is the feeling of keeping everything the same as change is knocking on your door. Most of us love the feeling of familiarity and comfort, but never thought it was much of a problem. The truth is, homeostasis has been working its magic on you without you even noticing.

 

“one piece of cake couldn’t hurt my diet”

 

“If I skip one workout, it won’t matter that much”

 

This unintentional self-destruction is the bad side of homeostasis, but you don’t need to give in to its familiarity and comfort.

Be Flexible with Your New Change

One of the worst things you can do when you finally decide to make a change is give up or push through the obvious strain that the new routine has presented. Since giving up is not an option, the next option you might choose is to push through the strain. When you decide to push though the strain, more likely than not, you are just depleting your energy and increasing the chances you just give up all together. Plan on the new change to be hard and plan on messing up a few times. It’s ok if you don’t completely fall back into homeostasis.

Follow a Practice Regularly

During this tumultuous time of tying to make a change, a routine could be the most comforting thing about the whole process. Your energy levels may be suspect the first few weeks, but you have already planned on this change being hard. You don’t have to do an intense workout, just show up to the gym so you can get into the habit of doing so. Who knows, you may end up meeting a workout buddy to lessen the pain of your new change. Which brings me my final tip.

Develop a Support System

If you don’t get much out of this article, get this last tip! You need to develop a support system when you decide to make a big change. We have already identified that the change is going to be hard and you probably will mess up. To avoid getting discouraged and quitting, you need to have support when the times get tough. Family, friends, coworkers, classmates all could potentially be your support system, but the hard truth is, not everyone has the best support system to help them get through the new change. If you are having trouble finding the right support system, you might want to try finding a personal trainer. Personal trainers are not just trained to instruct you through your workout. They are there to help you with the psychological effects of going through a big change.

Again, if you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come visit us, Iron Orr Fitness, today to receive a FREE Complimentary Consultation. We are the premiere Personal Trainers in San Diego!  We have a wide range of personal trainers to fit your personality and fitness goals; both male and female personal trainers in San Diego!  We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

 

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

5 Tips on Working Out in Cold Weather

Keeping up your exercise routine during the winter months can be very challenging. When it’s raining and snowing outside it can be very hard to motivate yourself to get out the house and exercise. Check out these 5 tips to prevent injury and keep you exercising during the months when most do not.

A lot of us go to a gym due to the ample equipment that we don’t have at home, but we can’t always be in the gym. Exercising outdoors is a great way to reconnect with nature and give your mind a change of scenery. Exercising during the cod months also prevents holiday time blues and combats the calories intake from the holiday season.

1.) Wear Dry Clothes, Not Just Warm

One of the fastest ways to make yourself miserable is if you are wet and cold. We have all experienced the bone chill as you get out the shower only to find out the room is freezing, and so are you. The same concept applies wen you are exercising in cold weather. Make sure you under layers are a dry fit material as this will dry up the sweat as you work out and prevent you from getting wet and cold.

2.) Wear Layers

Going off my first tip, make sure you wear layers when you go out into the cold. The first layer should be sweat drying material, but you also need to wear warm air trapping layers to keep the warm air in. Here is an example of ho to layer when you go out into cold weather: Wear the sweat drying layer first. Then if it is really cold outside, put on a middle layer that will trap the heat. Third, put on an outside shell that will protect you from the wind, snow, and rain.

3.) Check Your Shoe Traction

This is the most important tip to prevent injury during your outdoor exercises during the winter months. When the roads are wet and slippery the traction on your shoes is the only thing preventing you from slipping and falling to the ground. Make sure to check the bottoms of your shoes before you take them out into bad weather. If you notice a lot of wear and tear, then it’s probably time to get some new shoes.

4.) Warm-Up Before

No matter if you are in cold weather or warmer weather, warm-ups are necessary before you embark on your workout. Warm-ups before a workout in cold weather will help you get your blood flow going. This will raise your core body temperature and send warmer blood to your muscles, preventing injury.

5.) Drink Lots of Water

Most who work out in cold weather will tell you they don’t feel as thirsty when they work out in the cold over the heat. The truth is, your body is still losing fluids so making sure you are hydrating the same amount as if you were in hotter weather is key. If you are planning on working out for long periods of time, bring some Gatorade to supplement some electrolytes.

 

Looking out the window and seeing rain and snow would damper anyone’s fitness routines. Driving to a gym could be just as tough. Following these 5 tips, working out in cold weather should not be as daunting. Yes, mother nature will sometimes win the battle, but you will ultimately win the war reaching your fitness goals.

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

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Game Changers: Vegan vs. The Magic Pill: Keto

Food science has exploded in recent years. What use to be acceptable eating habits have started to be debunked and, in some cases, thrown out altogether. This change in perspective has bloomed due to innovations in food science as well as a better understanding of the human body. Recently, two documentaries have surfaced on Netflix challenging traditional eating habits and backing up their claims with eye opening testimonies. The two documentaries are called Game Changers and The Magic Pill. Game Changers claims that switching to a Vegan diet is the best thing for you. The Magic Pill on the other hand claims that switching to the Keto diet is in your best interests. So, which one is telling the truth? One must be the best, right?

Game Changers: Vegan Diet

Game Changers is a new Netflix documentary that touches on veganism, masculinity, health, and athleticism. The first week of its’ release, it became the highest selling documentary on iTunes. The documentary highlights some of the biggest names in sports such as Chris Paul and Novak Djokovic and big-name producers like James Cameron. I must admit I was very intrigued when I heard these big names, but a little skeptical because there always seems to be a new diet on the rise. I decided to watch the film as well as make a pros and cons list from my own individual research. This is what I concluded:

 

Pros:

  • Proves it is possible to be an athlete on a plant-based diet.
  • Proves You can get enough protein in plant-based diets
  • Showed how a red meat concentrated diet could lead to health problems.
  • Challenges the stigma that “you aren’t a man unless you eat meat”
  • Showed the benefits of a plant-based diet (not vegan) and provided evidence that supported a semi plant-based diet rather than exclusively plant-based.

Cons:

  • The athletes being interviewed were on vegan diets, discounting the messages trying to be conveyed about plant-based diets (not plant exclusive).
  • Most comparisons were made with people that were near carnivores and vegans and not omnivores following dietary guidelines vs vegans.
  • Interviewed athletes such as UFC fighter Nate Diaz who researched and created his own diet. Also interviewed MD’s. No sports dieticians or doctors interviewed to support their claims.

I was very surprised how well the movie was put together and there was a lot of compelling evidence. Which made me even more curious. If this movie seemed to be credible how could The Magic Pill claim to be the same?

The Magic Pill: Keto

The Keto diet has been gaining a lot of popularity recently so it’s no surprise a documentary was made abot it. The Magic Pill claims that the ketogenic diet (high in fats, moderate protein, and low carbs) is the best diet you could be on. The movie claims the diet has the capability to cure obesity, cancer, liver disease, symptoms in mental disorders such as autism, and a dependence on prescription drugs. This movie was claiming a little more than Game Changers, so I was excited to see how it matched up. After viewing the movie and doing some research, this is the pros and cons list I came up with.

Pros

  • Eliminates processed foods and replaces them with better options such as whole grains.
  • Emphasis on protein. Fish, eggs, and lean meat have been proven to be superfoods.
  • Clinical trials of ketogenic diet have concluded they could have profound health improvements as well as reduced prescription dependency on people with type 2 diabetes.
  • Incorporates healthy fats that most people don’t incorporate into their diets

Cons

  • Restrictive diets are very hard to maintain
  • There s no magic pill for anything, so claiming the ability to cure cancer, obesity, asthma, and diabetes is a bit farfetched.
  • No interviews with food/nutrition researchers, instead interviewed a cook

Conclusion

In conclusion, both documentaries claim that their diets are the “best” diets out there to lose weight, gain energy, and cure health problems. Game Changers had compelling evidence that athletes could still have exceptional performance output while on a vegan diet. The Magic Pill showed evidence of improved health, weight loss, and reduction in prescription dependency. But there were also cons to both movies. The common criticism in both movies was the credibility of the people they interviewed as most were not experts in the field. Both diets could be very beneficial, but just like every health decision, you should consult your doctor before making any drastic diet and lifestyle changes. What works for one person doesn’t necessarily work for the other. I highly recommend you watch the movies yourself and form your own opinions.

If you want an even more in-depth analysis of both movies watch Iron Orr personal trainer Adrian break down both documentaries below.

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

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