Keli’s Kick Ass Boot Camp!

May 16th, 2012 by Aire

Summer is almost here and that means vacations, beach trips and pool parties will begin! Summer also means that you may have to wear that minimalist bathing suit or light and breezy BBQ outfit. Are you feeling ready or do you feel like you could lose that extra bit of body fat to look and feel your best?

Pump up your workout routine and burn fat like crazy in Keli’s Kick Ass Bootcamp through Aire Urban Fitness! What is bootcamp? You will sweat, burn calories, tone, and sweat some more with interval training, Indian runs and sprints. How is Keli’s Kick Ass Bootcamp different from other bootcamps? I take all the fat burning fun that we use at Aire Urban Fitness and tie it into an intense cardio blasting hour in the great outdoors. And when I say fun I mean timed interval training using equipment such as med balls, bands, ropes, agility ladders, body weight and much more. As I mentioned in my article about HIIT (High Intensity Interval Training), timed intervals with a quick break encourage maximum effort for a short amount of time to burn the most fat, get toned and get rock solid abs. This hour is packed full of fun bursts of a variety of exercises to keep you moving and reduce boredom. There’s no time for boredom in this bootcamp!!

Closing out the Bootcamp

Where working hard meets playing hard

You have nothing to lose…other than body fat…so come out to Balboa and give Keli’s Kick Ass Bootcamp a try! Every Saturday from 9-10am at Balboa Park on the corner of 7th and Upas. Sign up now at Aire under Keli’s Kick Ass Bootcamp. Look for the sign below.


Take that summer!!

Keli Garrett


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Aire HIIT’s Hard!

May 1st, 2012 by Aire

If I’ve heard it once, I’ve heard it twice. “I want to lose fat. I started losing fat quickly during the first couple of months, but now the fat won’t budge.” You’ve hit THE WALL and that dreaded fat loss plateau. How can you overcome the wall and lose that stubborn body fat?

There are many changes we make at Aire to get the most out of workouts. One in particular will really add the heat. It’s time to HIIT it! High Intensity Interval Training (HIIT) alternates between high intensity exercises followed by a brief recovery. The higher intensity exercises help with long-term fat loss and conditioning and the lower periods let you recover while still burning calories. Studies show you burn 9 times more fat then a steady state cardio workout. Don’t let the words “high intensity” scare you. Your body obviously cannot withstand high intervals for a long period of time so your workout will be shorter than usual. Who doesn’t want a shorter workout?

How will HIIT help you lose fat? Short and simple, the higher intensity, the more calories burned. When you workout at a higher intensity; you improve body composition, which equates to more fat loss. This style will also improve your cardiovascular endurance.

Why HIIT?

  1. Like I said before, you’ll lose body fat. And you’ll still retain that lean body mass we all need and want.
  2. You’ll strengthen your heart. Strong heart, strong body, strong mind.
  3. Endure higher intensity for longer periods of time. Now you can sign up for that crazy intense bootcamp class you’ve wanted to try! It starts Saturday May 12th. Keli is teaching it at Balboa Park.
  4. Strengthen your fast twitch muscle fibers; the ones that give you power and make you look more toned.
  5. It’s efficient. You’ll get fat loss results in a shorter amount of time. And 5 minutes of HIIT is gentler on your joints compared to a 30-40 minute jog/run.

How Our Personal Trainers incorporate HIIT?

  1. We hit the stairs. Sprint up and walk down. Anti Gravity will open back up on May 18th.
  2. We use your body weight.  For example 20-30 seconds of jump squats then rest for 10-15 seconds.

These are just a few of the many ways the personal trainers at Aire Urban Fitness incorporate HIIT into your exercise routine. Now say hello to our little friend, fat loss. HIIT takes you out of that slump you’ve been in. Not it a slump? Then let us add more intensity to an already challenging workout.

Change up your workouts! We have kettlebells, TRX, running classes and more. You’ll keep your muscles surprised and out of that plateau zone and you’ll prevent injuries from overuse. You’ll also avoid major boredom.

We will add in weights. Doing a round of push-ups, TRX Rows and Kettlebell swings followed by sprints up our stairs. It will add beneficial variety for your heart and muscles.

If you’re looking for personal training, our personal trainers will customize a routine for YOU. You won’t lose fat if you don’t stick with the program. Our personal trainers will keep the intervals appropriate to your level. They will set you up for shorter intense bursts and longer resting intervals if you are new to HIIT. For the advanced, play with interval times and get more Tabata-esk (ie. 45 seconds on 10 seconds off; then 30 seconds on 10 seconds off; and 20 on 10 off).

Don’t be afraid to try a class! You want the fat loss bad enough now make it happen. It may be a little rough starting out, but that’s OK! It’s supposed to be. The fact is that you will come back stronger and leaner the more you do it.

Stay strong and stay healthy,

Keli Garrett

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February 21st, 2012 by Aire

Wine, Recovery Strategies, and Cra Cra

It’s 5:14pm on Saturday in sunny San Diego and I am just now starting to pull out of my wine induced fog.

I’m currently in Aire’s Healthy Habits nutrition program and Valentine’s Week hasn’t really been the best week for my fat loss, frowny face. There was Valentine’s Day itself where I gave into temptation and more processed carbs that I should have. I did take at action step in the right direction and through out all the sugary treats after everyone had left. What I didn’t know was my pretty little lady Alicia had put a bag of sugar cookies in the cupboard. (side note: if bad food is in your house you will eat it.) The day after Valentine’s was suppose to be back on track however after a long day a unexpected bag of sugar cookies seems like a pretty snazzy comfort food. Couple that idea with an all or nothing mentality, “well I messed up yesterday so I might as well screw today up too.” (side note: it is very difficult to loss fat with an all or nothing attitude.) That bag of sugar cookies didn’t stand a chance. Thursday was okay, but Friday was a mess. Dinner at Toast, (So freaking good. You need to go there.) followed by a birthday, which was followed by another birthday. Translation: Way too much wine, more wine and a nightcap. To top it all off I had a stimulating wine fueled talk about when “to” and “not to” use the word cra cra.

Your probably thinking a couple of things:

  1. Why the hell are you telling me this?
  2. You’re a General Manager at a gym, aren’t you suppose to be leading by example?
  3. Your girlfriend is really hot. Thank you and yes she is.
  4. You’re a General Manager at a gym, aren’t you suppose to be leading by example?

To answer your questions to A and B:

  1. I’m telling you this, because if your trying to lose weight the nice, slow and sustainable way, you’re going to screw up. Everyone does and it’s not a big deal. You want to do your best to not let it get too out of hand and you want to have a recovery strategy in place. A recovery strategy is that first action you take to get back on track. For me it’s eating a healthy meal of veggies and lean proteins or going for a 30 minute walk with my dog Butch.
  1. I’m doing my best to lead by example. I’m screwing up like I’m suppose to and I’m using my recovery strategy and I already feel better about it.

There it is. That’s the reason for this blog and I hope it helps but I’d still like to do a little recap.

1)    If you have food that’s not helping you get to your goal, throw it out.

2)    Try and break the “all or nothing” mentality. It’s not helpful.

3)    Don’t worry about screwing up. I’m sorry to be the guy to tell you, but your going to. Try to keep the screwing up to less than 20% of the time and you’ll be fine. Create a recovery strategy for yourself; it should be simple and easy.

4)    We have our Mixer at Quality Social on Feb 25th with a Baggo tournament from 3-5pm

I hope this helps,

Daniel “The Honey Badger” Soto.

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Exciting New Pilates IDX Program at Aire

January 16th, 2012 by Aire

Everyone thinks about exercise differently. Some think of it as a task, some cherish it, and frankly some cringe just thinking about it. We want results and we want them with minimal effort. We want to be thinner, stronger, healthier and stand a lot taller.

What if you could participate in a program that was specifically designed to you, your needs, and your bodies instabilities, while using a variety of equipment to keep things interesting? You would be stoked right? I know I am.

So this is the deal- Pilates IDX. Pilates Intelligent Design eXercise. Bang. A result based regimen geared towards progress and goals, whether that be fat loss, toning, rehabilitation or overall health.

As a seasoned Pilates instructor who has worked with many different populations of people, the biggest struggle I face is seeing results through pure Pilates. Don’t get me wrong, I’m a huge fan of Pilates, I wouldn’t want to live in a world without it, but do I think it should be your sole fitness regimen? Absolutely not. Which is why we at Aire Urban Fitness have created a program where the principles of Pilates can be maximized through program design, circuit training, and various training techniques, such as TRX, kettlebells and plyometrics. It is easy to find many group classes in the fitness world in San Diego, which can give you a fun variety but these classes are not specific to your own body type and needs. This personal training program is 100 % tailored to you and your fitness needs, limiting risk for injury and maximizing fat loss.

We start with an FMS assessment, which stands for Functional Movement Screening, very official. (Read more here) FMS is a ranking and grading system that documents movement patterns that are key to normal function. By identifying functional limitations and asymmetries in your body, we can then aim to target problems and track progress. This test produces a score that is used to link the most beneficial corrective exercises to restore sound movement patterns.

With the results of your FMS test we create a unique program for you that will balance out your instabilities, make you feel amazing, and turn you into a lean mean fighting machine. We will design 2 different programs to start you off with and once you progress, so will the program. Rest assured that you are in the hands of a Pilates expert who is keen to form and precision, accelerating your progression into a functional body.

The first step is coming into Aire Urban Fitness for your initial assessment. The assessment consists of measuring your weight, body fat, and circumference. Then we do the FMS test and discuss goals. The assessment is a great way for me to get to know you and what type of training atmosphere you prefer. With the results of your assessment I create your individual programs and once you begin your workouts, your metrics are tracked and recorded to assess your progress. It’s pretty awesome and very efficient.

It’s a new year, get excited about 2012 and get into Aire Urban Fitness to try Pilates IDX.

-Jennie Groom

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Get Geared Up! Aire’s New Year 6 Week Program

December 14th, 2011 by Aire

Aire Urban Fitness is known for our small group, moderate to high intensity classes (particularly utilizing the TRX Suspension Trainer). The bummer part about this is that there is not too much of a learning curve. You pretty much have to gut it out and be sore for a couple weeks until you can hang in there. Eventually, you become a fitness machine. We recognize that everyone doesn’t want to jump into the pool head first. Some people like to tip toe in. Jen, the owner, loves to jump in head first. I, on the other hand, enjoy tip toeing in. Geared Up uses periodization, program design and small class size to come up with a comprehensive program that will change the gym from an unknown intimidating place into a second home.

Periodization

The human body is a lot like a car. You need to take it from 1st gear to second to third to fourth and so on. If you ask a car person, it’s not good to take a car from 1st to 5th gear, so sprinting when you don’t normally jog isn’t a good idea either. That’s where periodization comes in.

During the 1st 2 week phase, we’ll be working on endurance. We’ll work on building a solid foundation and ensuring that you have proper form. A lite to moderate pace will be kept through this part of training.

During the 2nd 2 week phase, we’ll be working on strength. This will build on the foundation we built in phase one and reinforce our base movements.

During the 3rd and final 2 week phase, we’ll work on power. During the power phase the focus will be on speed and more athletic movements will be used.

One phase builds on top one of the other. There is a logical progression that is safe and yields good results. That’s what periodization is for.

Program Design

Members will be given and will learn three different workout routines with three different variations of each routine. The variations will be in endurance, strength and power to follow our linear periodization. Names of exercises will become second-hand and the individual will have routines that they can use almost anywhere and anytime.

There is also a saying that goes, “what get measured gets managed.” Following that saying, everyone will get a clipboard with their program design. People will be able to track their progress, resistance, and make notes that are specific to them. Program design is a big help and makes the program individual.

Small Class Size

The Geared Up program is limited to 10 people. We like to have some serious quality control. We believe that 10 people is a big enough class that it will generate team feel and it will be easy to find someone you like to work out next to or with. Community is a very powerful motivator in the fitness world and when you’re making a journey to get into fitness, it’s easier to do it with a group. We also think 10 people is small enough that the personal trainer who will be instructing the class, will be able to give everyone a good amount of attention and instruction.

Recap

So here’s the deal, you get incremental steps up from high rep and low intensity, through a strength phase where you get to stress your muscles a bit and finally the explosive power phase where you can push for speed and athleticism. The program design comes included. The program design will help you remember your routines, get more comfortable with names of the exercises and types of training. With the small class size you get the attention that you need and a bunch of tips that will add to your workout savvy. By the end of the Geared Up you’ll have confidence to walk into any gym, put together a solid workout and the know how to modify the exercises where and when you should in the program.

So there it is. A program tailor made to turn that sweaty anxious fear of going into a gym into a confidence and excitement you get when you accomplish a goal.

Geared Up Starts on January 10 and goes until February 21. Classes are Tuesday and Thursday’s at 6:30pm and Saturdays at 9:30am. The price is only $199 for 18 sessions, this breaks down to be about $11 per class! Clients can also enroll in the Healthy Habits Program for an additional $50. Please remember class size is limited to 10 people.

Come into Aire Urban Fitness 1014 suite 120, San Diego CA, 92101

Give us a ring (619)239-2473

Or shoot us an email info@airesd.com to get started

Hope to see you soon,

The Honey Badger

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Healthy Habits Program

December 13th, 2011 by Aire

“What gets measured gets managed.”  This is the simple but effective approach to Aire Urban Fitness and our customized Healthy Habits program.  This new program has been launched to help guide our clients to the health and fitness goals they have set for themselves by reaching beyond what happens within the walls of the gym.

Beginning with a full analysis of lifestyle, current physical condition, health issues, and even everyday habits; we analyze and create a baseline of what is happening now that affects your overall fitness.  We then work with you, step by step, to formulate attainable goals in a realistic timeframe.  We follow by individually customizing a program, based on the appropriate type of training technique, that guides not only your exercise regime, but assists in creating and maintaining a healthy diet, controlling stress, and incorporating more ways to relax and enjoy life.

Our Healthy Habits program is an essential part of our commitment to our clients and their total health and well being.

For more information on our Healthy Habits program contact Jen or Daniel. 619-239-2473

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Are You Mission Ready?

December 8th, 2011 by Aire

I know you’re thinking, man I’ve heard of this new TRX Training dealio and I’ve done some pretty awesome classes at Aire Urban Fitness, but I’m ready to kick this up a notch, what do I do? Well if you’re in Downtown San Diego and need some of that TRX Training in San Diego get ready for the Mission Readiness Challenge!

Check out the link http://www.youtube.com/watch?v=6pPVjb1JtuY It’s UFC Fighter Brain Stann telling you the what’s what with the TRX Training Mission Readiness Challenge.

You: Hey! I can’t link to youtube, because I have a super old cell and that’s what I’m reading this blog on.

The breakdown:

We are making a group class out of the TRX Training Mission Readiness Challenge and it will be headed up by one of our awesome, fun and spectacularly good looking trainers or me.

The first 15 minutes of class with be a proper warm up then we will roll through all the TRX Exercises in the challenge.

Caution: Things are about to get redundant, so if you’d like zip on down to the Win Stuff heading.

The Exercises:

Which are:

TRX Bridges

TRX Low Rows

TRX Lunge left and right leg

and

TRX Atomic Pikes

So 5 sets in all.

We’ll practice each of those exercises twice. Then it’s GO TIME!

TRX Training Mission Readiness Challenge

So, in the same order as I put the exercises above, you’ll hit:

TRX Bridges for 1 minute

30 seconds off and write down your reps

TRX Low Rows for 1 minute

30 seconds off and write down your reps

TRX Lunge left leg for 1 minute

30 seconds off and write down your reps

TRX Lunge right leg for 1 minute

30 seconds off and write down your reps

TRX Atomic Pikes for 1 minute

30 seconds off and write down your reps

Add up all your reps.

What You Can Win…

From TRX Training:

If you video tape your TRX Training Mission Readiness Challenge and post it on the TRX Force page on facebook http://www.facebook.com/#!/TRXFORCE you can win a trip to Vegas and a UFC fight. You can also win a trip to San Francisco. These submissions must be uploaded by December 31, 2011.

From Aire Urban Fitness TRX Training Mission                          Readiness Challenge Saturday Class:

On January 14th the personal trainers and myself will be counting reps for everyone who decides to take the TRX Training Mission Readiness Challenge. We will also be videotaping to ensure the count is correct. You can win massages, services from our esthetician, clothes and  a  TRX Force Kit! I know, pretty awesome.

We look forward to seeing you at class. Saturday’s at Aire Urban Fitness a10:30am after Whipped!

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Contrology?!?! What is that?

September 27th, 2011 by Aire

So you’ve heard about Pilates, but aren’t sure what the deal is or how to get started? Here is some info to get you pointed in the right direction.
We’ll start with some background on Pilates. Just like Volvo and Mercedes Benz, Pilates is another German-made product that is well balanced, efficient and makes you look good. The system was created by Joseph Pilates in the early 20th century. Pilates was specifically designed for MIND CONTROL!!! Just kidding, actually… I’m not. Joseph called this newly minted method of fitness ‘Contrology’ because he believed the mind controlled the muscles (and it does for the most part). Joe thought the body and mind were intertwined (and they are).Good ol’ Pilates hits on a lot of levels; strength, core conditioning, flexibility and creating that long lean muscle that everyone is on the hunt for. Joey P, as I like to call him, began teaching his new system of physical fitness to others who saw its potential. The first batch of students were mostly dancers. You can currently see the influence that dance has had on Pilates. The tempo, elegance and control of the dance world is ubiquitous all throughout Pilates.

If you’re new to Pilates, try out one of our mat classes at Aire Urban Fitness. On the mat, it’s you against yourself and your own body weight will provide the resistance. Depending on how hard you contract your muscles, how quickly you move and the modifications you ask for or are given, the class can be as hard as you make it. In mat class you work on getting to know the Pilates terms, become more aware of your core and test your balance. If you aren’t feeling something, ask for help! Our instructors will be happy to give you variations and work with you until you feel it where you’re supposed to. WerQ is a great class to start with. You get the full hour to move slower and feel your muscles burn. Ultra is a quicker paced lunchtime class that will incorporate a little cardio along the way. Both classes are a total body work out and great for burning calories without high impact.

Once you feel comfortable with mat movement, ask for a free session on our Pilates equipment! The Reformer and Cadillac will take your Pilates workout to a new level. The reformer is a horizontal carriage that glides forward and back on rollers. The Cadillac is about 6-feet tall, has a trapeze, fuzzy anklets and resembles something you would see alongside a dominatrix. It kinda looks like a medieval torture device and maybe it kind of is, but working on this apparatus is healthy for you. The resistance is body weight, adjustable and spring loaded. The mat movements will be incorporated, but the equipment will add more variety and challenge.
So that’s the long and short… well at least the short about Pilates at Aire. Please come in to give it a shot to learn more. We’d all love to see you here.
Interested in signing up for a class, click here.
Lisa Liles.

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“Booty Burn” at Aire

September 12th, 2011 by Aire

Have you ever heard anyone holler out “baby got back!,” “dang girl!” or “check out that badonkadonk!” at someone? Well, that person is either genetically predisposed for an awesome backside or they take my ‘Booty Burn’ class.

This class is a spinoff of the Ballet Barre workout, which is focused on attaining the dancer’s lean physique. Think long lean legs, toned arms and best of all, a lifted, tight booty. This workout is a fusion of Ballet, Barre, Pilates and Yoga- making this a great way to add some intensity to your routine if you are already a practitioner of Pilates or Yoga.

During class, we will use weights, squishy balls and a chair to do a whole lot of sweating and shaking. Don’t worry, the shaking is exactly what you want to happen. It is a sign from your muscles that you are challenging them in a new way and they are beginning to change. The flow of the routine is switched up every class in order to shape your body from all angles.

‘Booty Burn’ at Aire Urban Fitness differs from other Barre classes in that we use a chair instead of a Barre. This results in less stability, forcing you to focus on balance and engaging your core.

No dance experience is needed for this class, although I am known to add some sweet-looking dance moves to the workout. Imagine pelvic thrusts and backing that thang up. While I’m just trying to get your abs and glutes turned on, you may end up turning someone else on with your new moves. I don’t even mind if you take them with you to the club.

Come in and try it out! I promise you’ll have a great time and a more shapely derriere.  Ready to get that Booty Burn? Sign up for class by clicking here.

Brought to you by,

Jennie Groom

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Weightlifting and Honey badgers: A Health and Fitness Blog

August 10th, 2011 by Aire

Let me start this health and fitness blog off with a riddle:  Two women are sitting on the couch watching an episode about Honey badgers on Animal Planet. Woman #1 spends her time using weights to get lean three times a week, but woman #2 only does cardio. After an hour of watching T.V., who will have burned more calories?

Most people would instinctively say they both burned the same (almost nothing), since they were merely sitting on a couch.

In fact, the correct answer would be that woman #1 burned more calories for one reason: the more muscle you have, the more calories you burn, thus the healthier your overall lifestyle.  I’ll explain how this works later in the blog, but first let me clear up one of the biggest misconceptions about strength training, muscle-sculpting workouts: Lifting weights does not make you bulky, lifting weights like a professional body builder makes you bulky.

If I had a nickel for every time I heard a woman say, “I don’t want to lift weights because I don’t want to get bulky” I could probably buy myself a small island. I would then stick all of those women on that island so they couldn’t go around spreading false information!

When you think of intense muscle toning workouts, you probably think of body builders. You think of men and women in little swimsuits with big immense muscles popping out all over the place.  First, these people are an extremely small percentage of the population and most of them are using performance-enhancing drugs like steroids to look that way.  More importantly, women do not have enough of the male hormone, testosterone, to get big muscles. You probably couldn’t even get big and bulky if you tried to.

Check it out… when you lift weights, your body builds more fat-burning machinery: muscle.

The more lean muscle you have, the more calories you burn (even at rest).

The more calories you burn, the more tone you become.

Bada bing bada boom!  Easy enough?

Lean muscle is much more compact than fat. It actually takes up less space than fat does because of its density.  If you took 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. The 10 lbs. of muscle would be about the size of a baseball.

So you’re probably wondering… why are you telling me this, Mike?  Get to the point!

Our “Whipped“weightlifting class at Aire Urban Fitness is the most fun and effective way to get your butt, arms, legs and abs nice and firm.  A circuit of 10-15 stations incorporating bodyweight, free weights, and the occasional tire will get you on your way to Perfect Butt Town or Six Pack Abs City.  Research has proven that high intensity interval training is the most effective way to burn fat, so not only are you burning calories while you sweat and scream how much you hate me during class, but you’ll be burning fat the rest of the day.

Take away message for everyone who didn’t pay attention to anything I said:

1) Lifting weights will not make you bulky (it will make you leaner and more toned).

2) Muscle is more compact and denser than fat, so you will be able to fit nicely into your skinny jeans.

3) The more muscle you have, the more calories you burn (even at rest!).

4) The class kicks butt and we’ll see you at 7 am on Mondays, Wednesdays, and Fridays! To sign up, click here.

Written by Mike Sherbakov

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