downtown san diego « Aire Blog

Posts Tagged ‘downtown san diego’

Aire HIIT’s Hard!

Tuesday, May 1st, 2012

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?

Like I said before, you’ll lose body fat. And you’ll still retain that lean body mass we all need and want.
You’ll strengthen your heart. Strong heart, strong body, strong mind.
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 12^th. Keli is teaching it at Balboa Park.
Strengthen your fast twitch muscle fibers; the ones that give you power and make you look more toned.
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?

We hit the stairs. Sprint up and walk down. Anti Gravity will open back up on May 18^th.
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

Tags: Aire, Aire San Diego, Aire Urban, bootcamp, bootcamp san diego, butt workout, downtown san diego, fitness, Fitness San Diego, personal training, tight booty, toned arms
Posted in General | Comments Off

Exciting New Pilates IDX Program at Aire

Monday, January 16th, 2012

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

Tags: Aire, Aire Pilates, Aire San Diego, Aire Urban Fitness, butt workout, downtown san diego, fat loss, fitness, fitness club, fms, gym, personal training, Pilates Aire, Stength Training, tight booty, toned arms
Posted in General | Comments Off

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

Wednesday, December 14th, 2011

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 1^st 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 1^st to 5^th gear, so sprinting when you don’t normally jog isn’t a good idea either. That’s where periodization comes in.

During the 1^st 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 2^nd 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 3^rd 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

Tags: Aire, Aire Urban, Aire Urban Fitness, butt workout, downtown san diego, endurance training, fitness, Fitness San Diego, gym, personal training, Stength Training, tight booty, toned arms, trx exercise, TRX San Diego, trx training, Yoga
Posted in General | Comments Off

Healthy Habits Program

Tuesday, December 13th, 2011

“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

Tags: Aire, Aire San Diego, downtown san diego, Fitness San Diego, personal training, Stength Training, TRX, trx exercise, TRX San Diego, trx training, weight loss
Posted in General | Comments Off

Are You Mission Ready?

Thursday, December 8th, 2011

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