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Why are pre and post-exercise nutrition important? Pre-workout nutrition helps you hit your stride in the gym. It gives you the energy you need to get through your routine with ease and effectiveness, and fueling up incorrectly can hold you back from achieving your peak performance. Post-workout nutrition, on the other hand, is just as detrimental. The right combination of post-workout foods is key to speeding up recovery and catalyzing muscle protein synthesis, to ultimately have you in great condition for the next time you take to the gym. That being said, our personal trainer San Diego put together this nutrition guide to help you get both aspects to spot on.  

Pre-workout nutrition guide

If you’d like to hit your goals in the gym and keep muscle damage at bay, it’s important to figure out what to eat before you get down to it. Our San Diego fitness experts, from their immense experience, outline the following pre-workout nutrition requirements.


Before we get into any nutrients, let’s first have a chat about the best pre-workout nutrition timing. This is also a critical aspect that could make or break everything. Here are a few important things to note about timing: 

  • Get a full meal about 3 hours prior: To ensure you go the distance when you train, prioritize a full, carb-inclusive meal about 3 hours in advance (or at the very least, 2 hours)
  • Eat light 1 hour leading up to training: You may be held up and are thus unable to eat a complete meal in the above time frame. In this case, you want to consider protein and carb-rich foods that go down easy in terms of digestion.  
  • The general rule of thumb: It’s helpful to remember that the closer to the workout you get, the simpler the foods you eat should be.

Let’s talk about Food 

You have plenty of options when it comes to choosing the best pre-workout meal. Here are a few that come highly endorsed by our San Diego fitness personal trainer

  • Chicken and brown rice – this packs a nice balance of protein and carbs, making for a great complete pre-workout meal option
  • Whey protein shakes– These turbocharge in-workout muscle protein synthesis, and should be taken 1- 3  hours prior
  • Bananas- Eating a banana an hour prior can provide your body with the boost of energy to power through a workout. Bananas are rich in starch and sugar
  • Peanut butter- Yes, that’s right! However, you want to go for wheat bread instead and include a little bit of honey on your peanut butter & jelly sandwich
  • Plain Greek yogurt- About to lift some weights? Taking a Greek yogurt 1-2 hours in advance is wise

Some other excellent pre-workout meals and snacks include granola bars, healthy cereals like oatmeal, and strawberry smoothies, to name a few. 

What about hydration 

Is it good to drink water before exercise? Yes. Water can boost endurance, focus, and performance. Water is often overlooked and not talked about enough in many pre-workout nutrition guides. Here’s our take on how to hydrate before training, according to guidelines from the American Council on Exercise:

  • Non-exercising Men and women should take 3.7 and 2.7 liters of fluid per day. Individuals who work out regularly, however, need to take in a lot more.
  • In terms of pre-workout hydration, shoot for 20 ounces (3 cups of water) up to 120 minutes prior. 
  • In terms of hydrating during a workout, you should drink about 10 ounces after every 20 minutes so don’t forget your water bottle. 

Post-workout nutrition guide

Let’s first start with what not to do or rather what you should not eat after workouts. When you crush it at the gym, sidestep the temptation of a celebratory drink. Alcohol impedes recovery and can increase dehydration levels. You also want to skip unnecessary sugars from consuming lots of energy bars, and sports drinks, while spicy foods are also off the table, particularly after intense workouts, as they can compound inflammation. 

On the flip side, what nutrition should you eat after a workout? Here are some recommendations from our expert female personal trainer San Diego

  • Grass-fed beef- You will damage some muscles when you work out. A resupply of lean proteins is essential to hastening recovery. Other great substitutes are wild-caught fish, cottage cheese, almonds, and eggs. 
  • Legumes- Whole carbs are a great post-workout option over refined cards. Options that you have here include unprocessed beans, fruits, veggies, and whole grains. These will help replenish the glycogen you lose during intense training 
  • Healthy fats- Trans and saturated fats are generally a no-no and you should take them in moderation. But more ideally, go for healthy fats such as fish, chia seeds, nuts, and avocados

Let’s talk about post-workout meal timing and hydration 

While opinions are generally clear when it comes to pre-workout nutrition timing, the jury is still out when it comes to the post-workout nutrition window, which goes by the popular sobriquet anabolic window. 

Some suggest eating within the anabolic window, which covers the period right after you work out, specifically 30 minutes to 1 hour after training. The research and evidence on this however are far from conclusive. So you should be just fine sticking it out till the next meal. However, high-level athletes who train several times daily often eat much more frequently. 

In terms of hydration, we recommend 8 ounces of water within the hour of completing your training. Some doctors further suggest that, for every lb of body weight you lose during training, you should make up for it with at least 16 ounces of fluid. 


If you’ve been training for a long time and haven’t been getting results, perhaps it may be because of poor post and pre-workout nutrition. Getting this right is the first step toward success in your program. However, you may need to get an expert to craft a personalized nutrition plan since physiologies vary from one person to the next. Should you need advice in this regard, or a personal trainer to help you out, our gym in San Diego is here for you. Contact us today for more details. 

You’ve worked out for days or even weeks on end. It’s been endless hard work, and you’ve hardly skipped a step in terms of your fitness regime. But alas, after all, you put in, the results aren’t forthcoming. What are you doing wrong? Well, our San Diego fitness experts believe it may have something to do with how much sugar you take. It comes with a host of undesirable side effects and may get in the way as it’s not the best fuel for your body. Today, we unpack the dangers of too much sugar on your weight loss and workout goals. Let’s get started. 

What is sugar?

First, before we go any further, we should define what this famous substance that needs no introduction truly is. Sugar is essentially a form of carbohydrate that’s soluble and sweet-tasting. It can occur naturally or artificially, in simple or complex forms. Simple sugars are easily broken down by the body and consist of single-chain molecules. 

They are also referred to as monosaccharides in some contexts, which means sugar in its simplest form i.e. it cannot break down into anything simpler. Simple sugars include:

  • Galactose
  • Fructose
  • Glucose

Complex sugars, on the other hand, have much larger molecule chains and don’t break down as quickly. Otherwise known as compound sugars, they are the result of a combination of a pair of monosaccharides, hence they are aptly named disaccharides. For example, the compound sugar lactose is a combination of the simple sugars galactose and glucose.

Now enough with the chemistry lesson, let’s get into the good stuff now that you’re armed with the basics.

How does sugar limit your fitness potential: 

  • Too much sugar may counteract your weight loss gains

Sugary foods can be packed with calories, and taking too much might lead to weight gain. This isn’t particularly good news to hear if your fitness goals involve chopping a few pounds off the scale.

The simple sugar fructose is today found in many drinks such as sodas. This sugar can increase food-intake behavior more than glucose, for example, which is commonly found in starchy foods. According to a Yale study, glucose can influence brain activity in a way that discourages food-seeking behavior. Fructose, conversely, does nothing to dissuade this. Over the long run, consistent fructose intake can lead to overeating

Our gym in San Diego, also uncovered via reports from animal study findings that our bodies develop leptin resistance when we take too much fructose. This important hormone plays vital roles in terms of the: 

  • Appetite: Leptin regulates and even curbs hunger and keeps you from feeling hungry when you actually have enough energy to keep you going
  • Fat storage: Through the action of suppressing appetite and thus food intake, leptin also regulates fat storage

So, in a nutshell, too much sugar can work against any weight loss objectives. 

  • It’s so damn addictive – and draining 

One bite of sugary sweetness often leads to a second, and then another, and one more after that. It can be hard to stop, and that’s because sugar affects the working of your brain. Our bodies secrete dopamine, the hormone that gives us satisfaction and pleasure whenever we eat something tasty. 

This “high” can be so addictive that sugar has often been mentioned in the same breath as drugs like cocaine. With it hard to let go, sugar can send you down a slippery slope of weight gain that can be hard to break free from.

Moreover, sugar can mess up your mind. Some studies have in fact found a strong correlation between high sugar consumption and the following:  

  • Blood sugar swings
  • Depression
  • Headaches
  • Anxiety
  • Irritability

Moreover, regular consumption of excess sugar can result in sugar crashes. These can sap your energy and kill your motivation to do anything, including working out. You’ll find it harder to get out of bed in the morning for a quick session with your female personal trainer San Diego. Self-worth, self-esteem, and your entire belief in yourself can also waver and knock you off your game.

  • Sugar messes with your hydration 

So how does hydration affect exercise performance? Our personal trainer San Diego had plenty to say about the matter. For one, when we don’t restore fluid adequately that is lost through sweat and physical exertion at the gym, then muscle function doesn’t recover fully.

This obviously means you’ll not be able to perform at your peak physical performance, which is also down to the mental toll that taking too much sugar can have on you. On top of that, there’s an increased heat stress risk when we don’t hydrate adequately.

Dehydration can be caused by high blood sugar, as it increases your frequency of urination hence excessive water loss. This is why you should prioritize water as opposed to sugary sodas when hydrating to avoid being chronically dehydrated, which will take away from your ability to perform at the gym. 

  • Sugar can set you back due to gut discomfort

Your digestive tract health also pays the price for high sugar intake. I’ve witnessed it one too many times as a San Diego personal trainer. That’s because your digestive system is biting off more than it can chew. Once your body reaches a certain threshold, it cannot absorb any more sugar.

In turn, the excess ferments in the bowel over time, feeding yeast and the not-so-great kind of bacteria in your digestive tract. In the long run, there’s an accumulation of gas which leads to:

  • Cramping
  • Spams 
  • Pain, and other symptoms

In the worst-case scenario, high blood sugar may also lead to diarrhea and/or constipation. When you’re battling all these discomforts, let’s just say working out won’t be that much of a priority. 

It’s time to fight back against sugar!

There is a lot of potentials for your body to reach greater fitness heights. But chances are, too much sugar may be holding you back from achieving them. It messes with your hydration, accelerates weight gain, and also brings little to the table as sugar is an empty calorie with little to no nutritional value. Work with an experienced personal trainer San Diego today, to learn how to fuel your body the right way so you can hit your fitness goals in no time. Contact us now to get started.

When we’re traveling for work or pleasure, it’s often the case that fitness takes the back seat in our priorities. More pressing concerns come to the fore, while your health and well-being become an afterthought to restart when the “time is right.” However, you may find that the time is never right. One day of neglecting your wellness turns into a week, and then a month. 

Before you know it, you’re struggling to fit into your pants. You’re feeling uninspired and always tired, and you’re generally struggling to do the things you used to. But it doesn’t need to get to that point. Here’s how to keep in top shape and health when you hit the road.

  • Get a hotel with a gym

The absence of a gym nearby might be one of the reasons you’re procrastinating your fitness routine till when you get back. But when you’re off for extended periods, our personal trainer San Diego advises you consider getting accommodation at a facility with an in-house gym. This will give you greater incentive to work out since it’s right there.   

But not just any gym. Our experts recommend this checklist:

    • Choose one that offers variety: A few weights and two treadmills alone may not cut it, depending on your fitness goals. Generally, you want a hotel gym that mixes it up in terms of strength and cardio, for instance. 
  • The right gym should be clean and space efficient too. You don’t want to be bumping into sweaty guests in a stuffy room

Be sure to call ahead to get a feel of their fitness options and amenities. Of course, it always helps if you can work out to beautiful scenery. 

  • Pack a resistance band 

Fitness-minded enthusiasts never lever home without it. It’s a priceless fitness tool more so if you spend much of your time swinging across multiple destinations. Portable, lightweight but just as effective as any weight, resistance bands are a traveler’s best friend. 

They allow you to still get in those muscle-busting moves, proving a great option to get by in place of dumbbells. A few ideas from our San Diego personal trainer to give you a full body workout via resistance bands includes: 

  • Band squats and thrusters for your legs
  • Work your core via band planks with rows or band Russian twists
  • For your arms, band bicep curls should do the trick 
  • Band reverse fly and shoulder press for your back and shoulders
  • Get your chest into the action with banded chest presses and push-ups
  • Join a local fitness class

Working out alone can be uninspiring and demotivating, for most people anyway. There may be little reason to put in that extra rep or run when there’s no one to push you to your limits. Heck, it may even be an uphill task to just get your foot through the gym door. Moreover, it can be challenging to hold yourself accountable when no one’s watching or rooting for you. 

So we advise you to sign up for a local fitness class in your area, which may also help you in terms of creating a structure and routine for your workout. Besides, it’s also a great way to meet the locals, experience the culture, make some new friends and beat the loneliness that comes with being on the road for too long. If you’re in or traveling to California, be sure to drop by our gym in San Diego to sign up for a fitness class. You’ll get to be part of an awesome community that’s more than just a fit fam. 

  • Get enough shut-eye

Too many things to do, so little time. Sleep may not be the last thing on your mind when you’re traveling. Be that when rising early to catch the sunrise over a turquoise paradise, or partying into the wee hours to the local samba, sleep may take a hit as you make the most of a possibly once-in-a-lifetime experience.

However, skimping on sleep can lead to serious health issues, more so when it becomes a habit. You may struggle with your mental well-being and your cardiovascular function may soon follow as well. To get enough sleep when traveling, our female personal Trainer San Diego offers a few words of wisdom: 

  • Watch the alcohol- and caffeine- leading up to bedtime
  • Bring a travel pillow as well as earplugs and headphones to cozy up with ease
  • Work out regularly- light stretches can work- to avoid sleep disruptions from travel inactivity.

Remember, you can’t do everything in one day. Spread out your activities so you don’t bite off more than you can chew. 

  • Have a chat with your doctor

You’ve saved up all year and you’re over the moon about your trip to the Dalmatian coast. Once there, you’re feeling under the weather and your paradisiacal holiday ends up being anything but. Getting sick on a trip you’ve been waiting for so eagerly sucks, and that’s why you need to get a checkup from your physician before you take off. In particular, find out if there are any recommended vaccinations where you’re headed.

Our personal trainer San Diego also emphasizes prioritizing a healthy diet leading up to your travel. Eat lots of multivitamins and drink plenty of water so that when the time comes, your immunity can stand up to the challenges of a new environment. 

You need a plan

Why do most travelers battle to keep fit and healthy whilst on the road? Because they are not guided by a routine or an elaborate travel plan. Our San Diego Fitness experts have one neat trick to help you out in this regard. You may have a travel itinerary to guide your travel, and you could borrow a leaf when creating a fitness itinerary if you will. At your points of travel, have 10 to 15 minutes set aside to get your workout in. Target different muscle groups each day, try shooting for 2, and preferably work out at either end of the day. With a structure in place, it becomes easier to stay healthy and in shape during travels.

Sleep allows the body and brain to replenish and heal, influencing practically every tissue. Sleep deprivation raises the chance of developing diabetes, heart disease, and stroke. Sleep deprivation for an extended period of time can also impair focus and other cognitive processes.

Symptoms of sleep deprivation

  • Slow thinking
  • Reduced attention span
  • Poor memory
  • Worsened decision-making
  • Loss of energy
  • Mood changes including feelings of stress, anxiety, or irritability

Consequences of Sleep Deprivation

  • Cardiovascular disease
  • Diabetes
  • Obesity
  • Immunodeficiency
  • Hormonal abnormalities
  • Chronic Pain
  • Mental health disorders

Why is sleep important in fitness?

  • Sleep provides recovery time in order to grow strength, mass, and endurance.
  • Production of Growth Hormone.
  • Help people keep to their workout programs.
  • More energy and power during your workout.
  • Improve your concentration, attitude, and focus.

How lack of sleep affects fitness

  • Not getting enough sleep can actually make exercise feel harder.
  • Exhaustion and difficulty working out.
  • Treadmill endurance performance deteriorates.
  • Physiological reactions such as autonomic nervous system abnormalities.

Sleep deprivation and autoimmune diseases

  • Sleep has a major impact on the endocrine, metabolic, and immune pathways.
  • Sleep deprivation leads to increased circulating numbers and decreased activity of immune cells.
  • Increases levels of circulating proinflammatory markers.
  • Sleep Deprivation can increase the risk of infection, as well as chronic inflammatory diseases.

Autoimmune diseases caused by Sleep Deprivation

  • Cell senescence
  • Unbalanced local/systemic inflammation
  • Dysmetabolism 
  • Immune derangements
  • Imbalance of bacterial populations within the gut microbiome
  • Cancer
  • Neurodegenerative diseases

How Much Sleep Do You Need Every Night?

  • Newborns (0 to 3 months): 14 to 17 hours of sleep
  • Infants (4 to 11 months): 12 to 15 hours of sleep
  • Toddlers (1 to 2 years): 11 to 14 hours of sleep
  • Preschoolers (3 to 5 years): 10 to 13 hours of sleep
  • School children (6 to 13 years): 9 to 11 hours of sleep
  • Teenagers (14 to 17 years): 8 to 10 hours of sleep
  • Young People (18 to 25 years): 7 to 9 hours of sleep
  • Adults (26 to 64 years): 7 to 9 hours of sleep
  • Senior citizens (65 years or older): 7 to 8 hours of sleep

Role of exercise in improving sleep:

  • Exercising has a chemical effect on the brain.
  • Physical activity creates more adenosine in the brain, and adenosine makes us feel sleepy.
  • The harder we work out, the more we are driven to sleep.
  • Maintaining your circadian rhythm, or internal clock, through exercise is another benefit.
  • The activity enables your body to understand the sleep cycle.
  • Morning exercise prepares your body for better night time sleep.

Exercises that are best for sleep

  1. Aerobics
  • Brisk walking
  • Water aerobics
  • Semi-hilly bike rides

      2. Vigorous-intensity Aerobics

  • Running 
  • Jogging
  • Lap-swimming
  • Intense bike rides

      3. Resistance Exercise

  • Lifting weights
  • Working out using resistance bands
  • Push-ups, sit-ups, and other resistance exercises

      4. Yoga

  • Wide-Knee Child’s Pose (Balasana)
  • Standing Forward Bend (Uttanasana)
  • Standing Half Forward Bend (Ardha Uttanasana)
  • Reclining Bound Angle (Supta Baddha Konasana)
  • Legs Up The Wall Pose (Viparita Karani )
Getting enough sleep is essential if you want to perform at the gym and in all of your daily activities.

Contact Us: info@ironorrfitness.com

There’s a lot of debate raging on and offline today, pitting static against dynamic stretching, and our gym in San Diego receives a flurry of questions to this end. Is static stretching really any good and isn’t it like really old school? Do people use it anymore? How about dynamic stretching, how is it better than static stretching? Which one is great for athletes or strength training? And so much more. With a lot of misinformation out there, we thought it right to clear the air with this comprehensive guide that will finally put to bed any questions swirling in your mind about dynamic and static stretching. 

But first, what’s dynamic or static stretching anyway? 

Static stretching, as the name implies, is all about stretching in place for 30 to 60 seconds, with little to no movement other than the range of the muscle group you’re stretching. If you need an example, many yoga asanas or poses, e.g. the cobra stance, count as static stretching exercises. Other common ones include: 

  • Shoulder stretches
  • Hamstring stretches
  • Upper back stretches 
  • And calf stretches, to name a few. 

Due to their limited range of motion, static stretches often get a bad rep, although our personal trainers San Diego agree that, while they have their shortcomings, they do have their uses, but more of that in a moment. 

On the flip side, dynamic stretching packs a lot more mobility and movement, bringing several muscle groups into the action, making them a popular option for athletes or runners. Concisely put, it is any movement-based stretching. 

A few popular examples of dynamic stretching exercises include: 

  • Jump lunges
  • Jump Squats
  • T-push ups
  • High kicks
  • Knee to chest, etc

Getting down to business, the benefits of one over the other.  

Pros of Dynamic Stretching over static stretching

As far as soccer-related activities, and preparation for sports at large, are concerned, dynamic stretching is the way to go. These are great at getting your muscles in the mood, helping you to rehearse movements you’ll be performing in action.

Some more unique advantages include: 

  1. Raises core temperature better to lower injury risk 

Dynamic stretching tends to pack a lot more intensity and is great at getting your body to that “working temperature” that gets the blood pumping and enables you to hit the ground running. Static stretching, on the other hand, can have you feeling cold as you get into your work, and aren’t really great as a standalone pre-workout routine. 

As your muscles are warmed up prior with dynamic stretching, your workout tends to be more effective, and additionally, there’s a lower risk of injury because your muscles are ready to take on the increased workload. 

      2.  Better for tackling high-intensity workouts

A high-intensity workout saps a lot out of you, and dynamic stretching can ensure you’re better prepared both mentally and physically. When you perform moderately intense physical activity leading up to your routine, the levels of serotonin, norepinephrine, and dopamine in the brain go up. These hormones can bolster attention and focus, which is also one other reason why dynamic stretching tends to lower your injury risk better. 

Moreover, from a physical standpoint, findings from the JSCR link dynamic stretching to improvements in: 

  • Agility
  • Aerobic capacity 
  • Muscular endurance
  • Power

Dynamic stretching can also alleviate muscle stiffness and thus lower soreness levels after a HIIT workout. 

How static stretching comes out on top

Believe it or not, static stretching can have its benefits too, and any competent personal trainer San Diego won’t rule them out entirely. They still work well to alleviate muscle tightness, with this often linked to decreased strength and performance during workouts. Here’s what they bring to the table over dynamic stretching exercises: 

  1. Less intense hence easier to perform

Are you a not-so-serious fitness hopeful looking to improve your movement for daily life? While you shouldn’t skimp entirely on dynamic stretches, static stretches are a great way to put some exercise in if you don’t fancy a rigorous pre-workout. They can make muscles limber and thus reduce injury risk from everyday tasks.

If you’re beat after a long day at work and lack the will to do anything else thereafter, static stretches are an excellent option to relax while checking in on your muscles. 

      2. They are great at improving posture 

You may have heard it enough times, parents telling their kids to sit or stand up straight, and they were just looking out for them we can attest. Any San Diego fitness expert will tell you that your alignment plays a big role in the durability and effectiveness of your: 

  • Tendons
  • Ligaments
  • And Muscles

Static stretch can improve proper alignment, which has been shown to decrease tension in your tendons and ligaments. Additionally, with a better posture, muscle activation becomes easier and more pain-free. So, if one of your goals is to naturally rectify a poor posture, static stretches are a safe bet to remedy your slouching. 

When to use dynamic stretching and static stretching

Stretching is important no doubt, and every San Diego Personal Trainer will insist that you shouldn’t begin any workout without setting aside the time to get your muscles warmed up. Before any heavy lifting, sports, or intense workouts, perform dynamic stretches as static stretching doesn’t really warm up muscles. 

If you’re looking to put in some quick stretching at work, perhaps during a brief lunch break, but don’t want to work up a sweat and ruin your attire, static stretching is quite ideal. It’s also the way to go if you’re targeting a certain group of muscles that you notice feel particularly tense. What’s more, static stretching can make up a great part of your post-workout routine, when you already feel exhausted but want to banish the soreness.

The final verdict

There you have the lowdown on what static and dynamic stretches bring to the table. Every type has its benefits, and while we won’t point to a winner or loser, it’s safe to say you need to incorporate both static and dynamic stretching in your routine depending on your workout goals, how much time you can spare, and if you have underlying injuries holding your back. Ultimately, you’ll need to talk to an expert for advice on the best path forward, and our female personal Trainer San Diego is just the person to turn to. Reach out to us for inquiries!

To compound or not to compound? That is the question. At least for anyone targeting muscle growth, but is caught on the fence between compound and isolation exercises. The endless debates about what exercises spur muscle growth continue to rumble louder every day. We get tons of questions at our gym in San Diego, with muscle seekers turning to us for counsel on the best path to take. To put this issue to bed, once and for all, we deep dive into the world of compound vs isolation. If you’re at this crossroad, welcome aboard as we pick apart what each brings to the table so you can make a more informed choice. Let’s get going!. 

So what are compound exercises anyway? 

Compound exercises work to simulate everyday movements, in accordance with how we use muscles daily. They are multi-joint exercises that bring several muscle groups into action at the same time. 

Examples in this category encompass: 

  • Push-ups 
  • Pull-ups
  • Deadlifts 
  • Squats

What about Isolation exercises? 

Isolation exercises, on the flip side, target just a single muscle group at a time. Because of this, isolation exercises tend to get a bad rap, but they can make for really good strength training options too as you’ll soon discover. 

Some examples include: 

  • Calf raises 
  • Leg extensions 
  • Triceps extensions
  • Bicep curls

When compound exercises are more appropriate

A personal trainer San Diego will, without a moment’s pause and almost by reflex, tell you to straight-up go for compound exercises if you’re a beginner looking to set up your foundation. That’s quite understandable when you consider the following about compound exercises: 

  • They enable you to work with greater loads

Challenging multiple muscles at the same time is key to building your overall strength, and expanding your energy reserves. Your body’s testosterone production is higher when you work several muscles compared to just focusing on one.

Testosterone is the hormone responsible for skeletal muscle and muscle mass growth at large, and the more of it your body produces, the stronger and bulkier you’ll get. Compound exercises, therefore, accelerate muscle growth faster, enabling you to take on greater loads progressively. It’s for this reason that they earn favor among many fitness enthusiasts and experts. 

  • Compound exercises are functional and time-efficient

Compound exercises often reflect and train everyday movements like squatting, reaching for things, and more. Thus, they double up as excellent options for functional exercises that will ease your daily life. This overall strengthening adds to your ability to lift heavier weights over time. 

What’s more, as opposed to performing exercises targeting muscle groups one at a time, compound exercises enable you to get them all in one sweep, so to speak. This means you can work on building several muscle groups simultaneously so you’re out of the gym quicker. 

  • Core strength improves which is great for strength training

Most compound exercises challenge your core, which means your:

  • Obliques
  • Hips 
  • Deep stomach muscles (Beyond your six-pack)

Compound movements make your spine and core more stable, giving you a nice and strong pivot which is key to improving your posture and overall enhancing the effectiveness of all other workouts you perform. This is why you may have heard your female personal trainer San Diego emphasizing like a broken record that compounds are the foundation of any muscle-building regime. 

Where isolation exercises come out tops

Just because compound exercises are more popular for muscle growth doesn’t mean isolation exercises have nothing to offer. They more than pull their weight, often helping to correct what compound exercises might have missed, and here’s how: 

  • Isolation exercises are great for correcting imbalances

When you overuse certain muscles and others go neglected, may be due to an uneven workout routine or the nature of your job perhaps, muscle imbalances or weaknesses can set in. These imbalances can also be down to: 

  • Injury
  • Bad posture
  • Inactivity 

In such cases, our San Diego fitness experts may point you in the direction of certain isolation exercises, the exact nature of which will depend on what opposing muscle groups require more targeting. An improper form could also be the cause of muscle imbalances, so you may need to consider getting yourself a professional trainer. 

  • They keep you building muscles through injury 

Because you’ve torn a tricep doesn’t mean you have to take a raincheck on your workout routine in its entirety, and that’s the beauty of isolation exercises. You can still preserve some of the gains from your workout, as you continue to build muscle growth in unaffected muscle areas while you nursing your injury or as you give overworked muscle groups some time off. 

What’s more, isolation exercises are great for wetting your feet and feeling your way into a regime as you concentrate on technique and good form by reinforcing supporting muscles. This can help prevent injuries and muscle imbalances in the first place. 

  • You’ll never miss a muscle again and you’ll get past strength plateaus 

Compound exercises can leave certain smaller muscle groups on the sidelines. For instance, if you’re performing rows or pull-ups, your biceps, although somewhat in the heat of the action, aren’t being properly worked. 

To channel a lot more intensity and volume their way, isolation exercises such as curls are certain to give your biceps proper attention. Consequently, this also means isolation exercises become key if you have really specific muscle groups in mind that you’d like to develop or strengthen. Moreover, isolation exercises are essential to getting past your strength plateau if your training is stuck in a rut. 

And the winner is… 

Given all we’ve learned today, it suffices to say that if compound exercises are the foundation of your power, isolation exercises are your muscle-building partner. It’s not really a question of compound vs isolation rather a well-balanced, muscle-building approach is about compound and isolation. Although, depending on your specific goals, you may find yourself advised toward one side or the other. Let an expert San Diego personal trainer come up with a balanced compound plus isolation regime to get you the all-around burgeoning physique you’ve always dreamed of. Or, build specific muscle groups you’d like to steal the show. Contact us today. 

Your overall health, physical fitness, and quality of life may all benefit from regular physical activity. Your chance of developing chronic illnesses including type 2 diabetes, heart disease, several cancers, depression and anxiety, and dementia is also decreased.

Impact of Chronic Diseases:

  • Six out of every ten Americans have at least one chronic condition.
  • Approximately 133 million Americans are affected by chronic illnesses.
  • People with coronary heart disease number 12.6 million.
  • 17 million persons worldwide suffer from diabetes.
  • 107,000 people receive a new colon cancer diagnosis.
  • Hip fractures affect 300,000 people each year.
  • High blood pressure affects 50 million individuals.
  • Over 108 million individuals are either obese or overweight.

Economic Cost of Chronic Diseases:

  • Chronic illness accounts for 90 percent of the $3.3 trillion spent on healthcare in the United States each year.
  • More than 75 percent of all health care expenses are attributed to chronic illnesses.
  • Cardiovascular illness is one of the most expensive, costing $350 billion every year.
  • Diabetes costs the United States economy $176 billion in medical expenses.

Reasons for Rising Chronic Diseases:

  • Tobacco use and secondhand smoke exposure
  • Poor nutrition, including a lack of fruits and vegetables and high salt and saturated fat intake.
  • Physical Inactivity 
  • Excessive alcohol consumption.

Role of exercise in Chronic Disease Management:


Aerobic Exercise increases your heart health, and endurance and can also help you lose weight.

  • Walking, jogging, and running
  • Cycling
  • Swimming
  • Hiking
  • Team or individual sports that involve running
  • Dancing
  • Household chores like yardwork

Strength exercises:

Strength exercise can increase muscular endurance and strength, making daily tasks simpler.

  • Full body or muscle-specific exercises using free weights or machines
  • Squats
  • Crunches
  • Medicine or stability balls
  • Calisthenics

Flexibility exercises:

Flexibility exercises help you have a full range of motion in your joints and may lower your risk of falling.

  • Upper and lower body stretching routines
  • Yoga
  • Tai chi
  • Arm and leg raises

How much physical exercise is required?

For Adults

  • Every week, engage in at least 150 minutes of moderate-intensity aerobic activity.
  • At least two days each week, engage in muscle-strengthening activities.


  • Every day, engage in 60 minutes (1 hour) or more of physical activity.

Tips for Getting and Staying Active

  • Instead of driving to neighboring attractions, walk.
  • Invite your friends and family to join you in your physical activity!
  • Begin gradually and slowly increase the time and frequency.
  • Plan physical activities for specific periods of the day or week.

Chronic Diseases cured by Regular exercising:


  • Exercise on a regular basis can help insulin work more efficiently to reduce your blood sugar.


  • Exercise for asthma can reduce the frequency and intensity of asthma 


  • Regular low-impact aerobic exercises can help your back become stronger and enhance muscular function.


  • Exercise can assist preserve muscular strength in the afflicted joints, lessen stiffness in the joints, and minimize discomfort.


  • Cancer survivors can benefit from exercise by becoming more fit and by improving their quality of life.


  • People with dementia may benefit cognitively from exercise.

Regular exercise allows you to enjoy more of your life and be disease-free.

With so many various types of exercise available, deciding which one is best for you and your goals can be difficult. You might be wondering if you should do Low-Intensity Steady State (LISS) cardio or High-Intensity Interval Training (HIIT) cardio to grow muscle and burn fat (HIIT).

To answer this, you must first know the distinctions between LISS cardio and HIIT cardio.

What is LISS Cardio?

LISS, or low-intensity steady-state cardio, is a kind of aerobic (“with oxygen”) exercise. LISS is generally conducted at a constant tempo for 30-60 minutes with little variation in speed or intensity. 


Advantages of LISS Cardio Training

  • Less strenuous 
  • Lower chance of injury
  • Improved early fat burn

Disadvantages of LISS Cardio Training:

  • Extended sessions
  • Less motivated to exercise
  • Only burns calories during exercise

What is High-Intensity Interval Training (HIIT)?

HIIT is an abbreviation for high-intensity interval training, which requires building up a sweat rapidly through short bursts of intense exercise, then resting for a slower recovery time before repeating the practice.

Advantages of HIIT Training:

  • Sessions that are shorter
  • More effective for long-term fat loss
  • Aids in muscle retention

Disadvantages of HIIT Training:

  • More strenuous on the body
  • Increased recovery time
  • Intimidating for newcomers

The Primary Distinctions Between LISS Cardio and HIIT

Intensity of Activity


  • LISS cardio is significantly less intense than HIIT training.
  • This corresponds to 60-70 % of your maximal heart rate.


  • A HIIT exercise is designed to push you to your maximum tiredness level.
  • This would include executing as many reps of each exercise as feasible with maximum intensity.

Duration of Activity


  • LISS cardio is often significantly longer than HIIT cardio since you are exercising at a pace that you can maintain for long durations.


  • HIIT, on the other hand, is significantly shorter in duration since you are training at a pace that cannot be sustained for more than 30 minutes.

Calories Burnt

  • According to studies, doing a HIIT session burns more calories than doing LISS exercise for the same length of time.

Which is Better – HIIT OR LISS?

If you find yourself missing exercises because you’re afraid of the hour-long jog, consider HIIT. If you dislike the intensity of HIIT, try LISS. However, it is a good idea to practice both on alternate days and cycle between the two so that you can get the advantages of both.

Maintain adequate recovery time, remain hydrated, and have fun!

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With toned abs, biceps for days, and an amazing physique that’s always in prime superhero shape, it’s a no-brainer why Chris Hemsworth is the dream of every gym-goer. 

The Marvel actor’s huge muscles and acting chops have earned him international stardom, and if you’re wondering just what makes him thick, pun intended, read on to uncover Chris Hemsworth’s workout routine and diet plan. 

Long-time personal trainer and close friend Luka Zocchi was kind enough to spill the beans, giving us a rare peek behind the curtain of the Avengers star training. Our talented Personal trainers San Diego were on hand to curate these revelations, putting together this exclusive Chris Hemsworth workout plan and diet that’ll turn you into Thor. It’s a 5 day-a-week program that, we must warn you, isn’t for the faint of heart. 

Eat like Thor. The diet plan: 

The Aussie actor’s diet plan has varied drastically over the years depending on his roles. However, we bet you aren’t here to learn how he slimmed down to fit characters in Rush, rather you’d like to know how he gets his Thor body, which by the way he maintains by fueling on 4,500 calories a day. 

Here’s what his on-set Chef, Sergio Perera says the big fella eats on the daily. 


  • On most mornings (typically around 7 or 8 AM), the dashing star kicks things off with a green power shake protein.
  • He switches up his starter meal either for an almond banana shake or frozen & raw cacao berry shake spruced up with a touch of dates, chia seeds, and coconut oil on Thursdays and Fridays respectively. 
  • Hemsworth follows up his 8 AM meal, with 2-3 fried/poached/scrambled eggs at 10 AM, alternatingly paired with wholegrain toast, savory porridge, warm spinach, and fresh berry yogurt on other days of the week. 


  • He hits the gym at 12 PM on most days for just an hour, then proceeds to a post-workout shake comprising of BCAAs, Vitamin C, ice water, and vegetable protein 
  • At 3 PM, he opts for 8oz grilled chicken on Monday, complemented by rocket salad, salted apples, nuts, and crispy sweet potatoes
  • On Tuesdays, he goes for steamed rice (half a cup), grilled pumpkin, and 8oz eye filet,
  • Meanwhile, Chris’ Wednesdays (3 PM) are for a homemade frozen green bar encompassing, cucumber, pumpkin, cauliflower, and bee pollen, all blended into one magical concoction 
  • At 4PMs on Thursdays, he switches it up with dried fruit accompanied by a snack of nuts and beef jerky. That is preceded by wild rice pilaf, vegetable salad, and 6oz grilled ribeye steak at 2 PM
  • On Fridays, Chris digs into steamed rice once more, and sesame chicken salad consisting of pickles and sprouts


  • Dinner starts at 5:30 PM on Mondays, with Chris sitting down with cherry tomatoes, tuna, and 2 rice crackers. He follows this up with 8oz white fish at 6 PM and yogurt-pawpaw dessert at 9 PM 
  • On Tuesdays, the Marvel star switches his appetizer for vegetable and chicken soup, followed by 8oz white fish for dinner, and BCAAs consisting of Zinc and Magnesium supplements at 9 PM. 
  • Roasted carrots and grilled lamb chops comprise dinner on Wednesdays, which he washes down with BCAAs, and honey-sprinkled yogurt 
  • BCAAs round off a dinner of baked potato, roasted brussels sprouts, and steamed snapper fish on Thursday
  • 8 oz of grilled mahi-mahi completes the Chris Hemsworth diet plan on Friday, paired with Caesar salad (non-dairy), roasted tomato, and grilled asparagus 

Chris Hemsworth Diet Plan

A word to the wise though. Everyone has unique dietary needs, so what worked for Chris may not necessarily be great for you. So let our San Diego personal trainer help you fashion a killer personalized diet plan. 

Train like Thor. Chris Hemsworth’s workout routine: 

Well, there are two sides to the coin that is the Chris Hemsworth training routine, aptly billed as the Thor workout program. 

On the plus side, it’s quick and fast and you’ll be done in just an hour. The bad news though: it’s one hour of intense physical workouts that will sap the soul out of you. Are you up for the challenge? Here goes the ultimate San Diego fitness journey that turned man into god: 


Mondays are for abs, back and chest workouts, and here’s how the God of Thunder gets it done: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Hammer strength rows, bent-over rows, and dumbbell flyes – each 4 sets of 12 reps
  • Weighted pull-ups and weighted dips – each 5 sets of 15,12,10,10 and 8 
  • 60-second planks for 1-3 sets
  • Cable crunches, hanging leg raises, reverse crunches, and sit-ups – each between 1-3 sets of 13 reps
  • Oblique crunches – 3 sets of 12 reps for each side

Phew! That’s quite the workout for just one hour.

Chris Hemsworth Pushup


Life’s too short to skip leg day, and Chris likes to get in the following on Tuesday: 

  • Hamstring curls – 3 sets of 20 reps
  • Stiff-legged deadlifts – 4 sets of 12 reps
  • Barbell squats – 5 sets of depreciating sets, namely 10,8,8,6, and 4
  • Seated leg curls and leg extensions – 3 sets of 20 reps

Chris Hemsworth Exercise


It’s abs and arms days for Thor on Wednesday, when he does: 

  • Weighted chin-ups – 5 sets of 15, 12,10,10 and 8 reps 
  • Barbell French presses, cable tricep extensions, hammer curls, and barbell curls – each 3 sets of 10 reps
  • 60-second planks for 1-3 sets
  • Sit-ups, reverse crunches, and hanging leg raises – each 3 sets of 12 reps
  • Oblique crunches – 3 sets of 12 reps for each side


The Aussie superstar turns his sights to back, shoulder, and chest workouts on Thursday, spanning: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Dumbbell flyes and bent-over rows – each 4 sets of 12 reps
  • Bent-over lateral raises – 3 sets of 15 reps 
  • Dumbbell shoulder presses – 5 sets of 15,12,10,10 and 8 reps
  • Lateral raises and front raises – each 4 sets of 12 reps

Chris Hemsworth Dumbell Workout


Finally, the MCU sensation rounds off his week strongly with the following routine:

  • Barbell squats – 5 sets of 10,8,8,6 and 4 reps
  • Stiff-legged deadlift – 4 sets of 12 reps 
  • Seated leg curls, leg extensions, and hamstring curls – 3 sets of 20 reps
  • 60 second-planks of 3 sets
  • Sit-ups, hanging leg raises, and reverse crunches – 3 sets of 12 reps apiece 
  • Cable crunches and sit-ups– each 1-3 sets of 12-15 reps
  • 3 sets of oblique crunches with 12 reps per side. 

In terms of Cardio, Chris Hemsworth loves to surf. If that’s not your cup of tea, you’ll be happy to know he also does: 

  • Assault bike sprints
  • Treadmill sprints
  • About 15 minutes apiece for jump ropes, pads, and bag (cardio boxing)

Chris Hemsworth Cardio workout

The general rule of thumb is 45 minutes of cardio, although your female personal trainer San Diego may recommend otherwise to fit your goals. 

It’s no walk in the park- but it’s darn worth it!

Chris Hemsworth’s workout routine takes quite a lot of work and mental fortitude. You’re going to want to throw in the towel, and it won’t be easy but you’ll sure love your reflection in the mirror at the end of it. If you require an experienced partner to help you stay the course, our gym in San Diego has all the equipment and expertise you need. Get in touch today for your personal trainer San Diego.

The thyroid gland is a little butterfly-shaped gland located in the front of your windpipe in your neck. It produces hormones that regulate several aspects of your metabolism, including how quickly your heart beats and how quickly you burn calories.

What is the Purpose of Thyroid Testing?

Hyperthyroidism occurs when your body produces too much thyroid hormone, Whereas Hypothyroidism occurs when your body produces too little thyroid hormone. Both of these illnesses are dangerous and should be handled by a medical professional.

To avoid these problems, keep a watchful eye on any changes in your body that could alter your thyroid hormone production.

Thyroid Signs

Thyroid Problems: 10 Warning Signs

High Pulse Rate

  • Hyperthyroidism can cause an abnormally fast heart rate. 
  • Regularly engaging in activities such as jogging, brisk walking, or sports can help to enhance cardiac health.

Excessive Tiredness

  • If your heart and blood pressure are not operating properly, you may experience excessive tiredness linked to hypothyroidism.
  • Low-impact exercise has been shown to reduce fatigue in some studies.


  • Many people suffering from hyperthyroidism develop anxiety and become enraged without warning or have difficulty managing emotional outbursts.
  • Workouts also promote the release of endorphins, which are known to improve mood.

Gaining or Losing Weight

  • Weight gain or loss is one of the first indicators of thyroid disorders.
  • Exercise burns calories and can help you gain weight, which can help you combat a sluggish metabolism.

Aches and Pains in the Body 

  • Abnormal thyroid levels are occasionally linked to muscle aches all over the body.
  • Activities such as yoga, Pilates, walking, swimming, and riding, can help to relieve joint discomfort.

Reduced Metabolic Rate

  • Hypothyroidism reduces the resting metabolic rate.
  • Metabolic Rate can be mitigated by increasing muscle mass through strength training.

Problems with Sleep

  • You may have hyperthyroidism if you can’t fall asleep or wake up frequently throughout the night.
  • According to research, 45 minutes of moderate-intensity aerobic exercise three times per week has a significant impact on mood.

Muscle Weakness

  • Muscles can be broken down by hypothyroidism, resulting in cramping or weakness.
  • Lifting weights helps you increase muscle mass and strengthens your body.

Many types of exercise have distinct benefits for people with hypothyroidism when they are done safely.

Foods for Proper Thyroid Function

  • Kelp (seaweed) 
  • Brazil nuts 
  • Cashews
  • Sesame seeds 
  • Pumpkin seeds 
  • Spinach
  • Pasture-raised beef 
  • Cod liver oil 
  • Prawns and scallops
  • Fermented foods like coconut kefir, coconut yogurt, sauerkraut, and kombucha

So there you have it; start working out and eat these foods to improve thyroid function.

Speak to your Medical Practitioner for more information.

                                                     Contact Us: info@ironorrfitness.com