AVAC Blog

How a Nutrition Coach Can Help You Level Up Your Diet and Lifestyle Journey 

Physical activity and nutrition. Did you know most people focus on one or the other, but the two actually go hand in hand to living a healthy and active lifestyle? They're synergistic. How you fuel your body affects how you feel and perform, no matter if you're an athlete, play a recreational sport, exercise regularly or enjoy casual activities. It can be the reason you hit a PR (personal record) in class or complete a hike around the Almaden Quicksilver County Park. 

The thing about nutrition, though, is it can require lifestyle changes to help you find your ideal balance, and that process can be overwhelming.

In this blog we'll look at the role of a nutrition coach and how they can help you meet your goals. We'll also share the signs to look for indicating it might be worth reaching out to a nutrition coach like Jennifer Comartin, our in-house nutrition coach who is PN1 certified.

What is a nutrition coach? 

A nutrition coach has general nutrition and health knowledge that they use to guide and support individuals as they work to reach their health and nutrition goals. They can help with goal setting, but perhaps more importantly, they guide clients to make better food choices and support behavior change, a critical part of any diet and lifestyle journey. 

When habits work in our favor, like eating more whole foods or choosing nutrient-dense foods, they can add up to big results, but when they aren't aligned with our goals, they can sabotage progress. That's why it's important to identify and unlearn negative habits so you can work to build positive ones. By learning about health and nutrition concepts, food groups, portion sizes, how to meal plan, etc., you start to identify and build healthy habits that set you up for success. 

Keep in mind that nutrition coaches can offer nutrition education and advice, but they typically can't prescribe meal plans like a Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN). If you have a specific condition or have digestive issues or food sensitivities, then it's best to seek an RDN. 

When to check-in with a nutrition coach

We know a nutrition coach can help with goal setting, nutrition education, and behavior change, but when should you schedule a visit? If you're unsure, there are a few signs that could help you make the call. 

Let's look at a few:  

• Confusion about what to eat: The thought alone of embarking on a healthy eating journey can be confusing and overwhelming. What should you eat? Should you follow the latest diet trend? Are you working out? There's so many questions that play a role in finding a balanced approach that's going to work for you. Working with a nutrition coach can help guide you through the process. 

• Struggling to meet goals around fat loss or muscle growth: You might have started off strong, but now you're struggling to meet your goals, and you're not sure why. A nutrition coach can help identify the habits and behaviors prohibiting you from making progress. 

• Hitting a fitness plateau: It's common to hit a fitness plateau, but when you feel like you're just not getting over the hump, it could be beneficial to check in with a nutrition coach to see if you can make adjustments in diet and lifestyle to get back on track. 

• Struggling with energy levels: The foods you eat supply your body with the energy it needs. If you're feeling sluggish throughout the day or in your workout, it could be a sign you're not fueling your body with what it needs, in addition to proper sleep and hydration. 

• Need support and accountability: Sometimes you just need a little extra support coming up with healthy meals and want someone to help keep you in check. 

What to expect 

At AVAC, Jen offers 1-hour and 30-minute private sessions that can be done in-person or virtually. 

She starts the process with an in-depth intake and assessment to align on goals. Afterwards, she develops a personalized program that incorporates lifestyle changes to help clients find their ideal balance. Through ongoing coaching and check-ins, clients will identify and overcome plateaus and roadblocks along the way. 

If you would like to speak with Jen about your nutrition goals or schedule an assessment, contact her via email at [email protected]. 

Setting yourself up for success 

Fueling your body with a balanced amount of macronutrients—carbohydrates, protein, and fat—is key to feeling good and optimizing performance, but it can be easier said than done. 

When you're making lifestyle changes and need extra support, a nutrition coach can help ensure you're not only on the right path but can also teach you what you need to know so you can take steps to create real, lasting change. 

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Refresh Your Workouts in Our New Outdoor Fitness Center

 

 

There's just something about exercising outside that we all love. Whether it's the breeze, a change of scenery, or simply the energy of being outdoors, it's always nice to have the option to exercise outside. And now you can in our new Outdoor Fitness Center. Originally intended as a temporary solution to COVID-19 social distancing guidelines, the outdoor space has been transformed into a permanent, high-performance outdoor training facility ideal for building confidence, strength, agility, and endurance. 

We'll be hosting a grand opening on March 1st from 9 am to 1 pm, where we welcome you to check in on your fitness goals, check out the new space, and experience the energizing benefits of fresh-air workouts.

Read on to learn more about our new Outdoor Fitness Center and all the benefits of fresh air workouts.  
Creating a Permanent Home for Outdoor Fitness  

When we first introduced the concept for an outdoor space it was a means to provide members with a safe and well-ventilated area where they could keep up with their fitness goals and abide by COVID-19 social distancing requirements. Tents and temporary lights were installed, and equipment was brought outside— just like that, a new workout space was born.

The new setup was popular—members continued to use the space even after social distancing restrictions were lifted. Recognizing this positive feedback and keeping with our legacy of constant improvement, it was decided that the Outdoor Fitness Center would stay and undergo construction to become a permanent fixture of AVAC.

What you'll see today is a turf track surrounding the area, raised rubber flooring, high-performance equipment, free weights, cardio machines, and a new dual Shred Shed by BeaverFit. 

Overhead, solar panels and lights were installed to provide shade and replace the temporary fixtures. Additionally, upgraded machines were brought in to create a space that allows for members to truly get in a full-body workout. 

With everything ready to go, we're so excited for everyone to enjoy the new amenities, additional square footage, and benefits of exercising outdoors.

What Are the Benefits of Exercising Outdoors?

We all know the benefits of exercising, but have you considered where you work out can also positively impact your health? Below we cover some of the benefits of moving your routine outside.

Improvement to Mood: Physical activity paired with the outdoors can help people feel a rush of endorphins, dopamine, and serotonin, which work together to help lift your mood. Exercising in spaces with plants or sunlight can also increase these effects. 

Fresh Air: The crispness of outdoor air doesn't just feel good; it is also good for you! It can especially be helpful if you're feeling sluggish, as the high ventilation of the outdoors means you're surrounded by oxygen-rich air. This can lead to an increase in blood oxygen levels and make you feel more awake. 

Variety in Your Routine: Springtime is a great opportunity to renew and revitalize your routine by taking your exercise outdoors. The change of scenery can provide a welcome change of pace without significant additional effort on your part. 

Space to Stretch Out: The outdoors gives you the freedom to really go big with any exercises or movements. Our Outdoor Fitness Center offers ample space for these types of drills, with the turf track being great for sprints or a string of walking lunges. 

Outdoor Fitness Center in San Jose 

Overall, exercising outside is a double win—benefiting both physical and mental health. And with San Jose's warmer months approaching, it's the perfect time to take your workouts outside.

If you're wanting to enjoy the outdoors but would like the structure of group classes or access to ample equipment and machines, our Outdoor Fitness Center is waiting for you. Come visit during our grand opening on March 1st from 9am-1pm for a fun-filled day of free activities and prizes. Save your spot and RSVP here. 

We can't wait to see everyone utilize the newest addition to our facilities and enjoy all of the improvements we've made.

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The Unique Benefits of NinjaZone, an Obstacle Course Based Class for Kids

 

Children are spending two-thirds of their days sitting, and increasingly are faced with more and more sedentary options, so now more than ever is it important to provide kids with an outlet for exercise that is also fun. As Lawrence J. Cohen, Ph.D., a licensed psychologist specializing in children's play puts it, "When kids don't have appropriate channels to release their energy and emotions, it can manifest as irritable, aggressive, or attention-seeking behavior." A growing trend to fill this need is obstacle course based classes like NinjaZone. 

In the US, more than 300 gyms offer NinaZone programming, with 10+ in the Bay Area. This movement is expected to expand thanks to shows like American Ninja Warrior and "obstacle course" making its debut in the 2028 Olympics. If you'd like to discover why NinjaZone classes are growing in popularity, check out AVAC's free trial classes Saturday, January 25th from 9am-1:00pm. Register for The NinjaZone Experience here.

In this blog, we'll explore why NinjaZone is a unique and comprehensive way for kids to develop mentally and physically.  

What Makes NinjaZone Unique? 

So, what makes NinjaZone different from other types of exercise? Below we'll go over a few of the ways that NinjaZone differs from traditional sports or forms of exercise. 

NinjaZone avoids specialization: NinjaZone avoids repetitive drills or movements that are required of organized sports. Obstacle courses are rearranged often in an effort to have kids practice a wide range of movements, encouraging them to use different muscle groups and avoid burnout.

Built in character development: Beyond physical exercise, classes teach the NinjaZone Creed which instills kids with soft skills important to personal growth. The Creed encourages responsibility, respect, manners, conflict resolution, kindness, impulse restraint and striving to be your best self.

Children go at their own pace: Unlike team sports, children level up in NinjaZone independent of peers. Advancement happens when they are ready and have demonstrated the necessary mastery of both physical skills and of the core values in the Creed. 

Physical Benefits 

During their class, children will run, jump, climb and more. All of this activity is designed to support a child's physical development and improve health outcomes later in life. 

Muscle and bone density: As kids are engaging in acrobatic sports, they're doing more than getting out energy, they are building muscle and bone density. Many of the ninja-style movements are weight bearing activities that stimulate muscle development and bone growth. Appropriate amounts of movement is important to avoid complications like osteoporosis later in life. 

Balance and Stability:  Many of the ninja-style movements practiced in class are balanced based and promote coordination, spatial awareness, and motor planning. In essence, kids learn how to better control their bodies by practicing new movements.  

Mental Benefits 

NinjaZone looks at children's development comprehensively and is designed with a child's mental health in mind, aiming to inspire positive traits in kids, like confidence. 

Promotion of Individual Growth: Every child has their own individual needs, which are more easily accommodated in NinjaZone's small group sizes. Children can gain confidence, resilience, and self-independence through the various obstacle courses and movements they work through.

Positive Mindset: Instructors ensure that NinjaZone is a supportive environment and model a positive mindset that kids are encouraged to adopt. This equips kids to better deal with new challenges and persevere. 

Relieve Anxiety: Regular physical activity can help ease stress and anxiety, a growing problem amongst children as 10% of kids ages 3-17 have current, diagnosed anxiety. Exercise causes the body to release endorphins, which positively impact cognitive function and overall mood.

Try Out NinjaZone 

Bottom line is that as sedentary lifestyles become the norm, programs like NinjaZone are a great way to get your kid moving. NinjaZone wraps fitness, socialization, and problem-solving in a package that will have your child enjoying physical activity. If you'd like to see the benefits, check out our trial classes on Saturday, January 25th, from 9 am -1:00 pm. 

Register for The NinjaZone Experience here and save your spot!

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The Lifelong Benefits of Playtime for Kids

It's no secret that regular movement is essential for kids. It helps them develop physically by building strong muscles and bones, improves coordination and balance, boosts brain function and mood, and encourages social interaction through play. The more we encourage regular physical activity in childhood, the more kids will establish healthy lifelong habits.

As a family-owned athletic club with programs for all ages and fitness levels, we're committed to supporting families and helping you get your little ones moving. In this blog, we will explore the many benefits of physical activity and share tips to maximize playtime and movement, such as attending AVAC's Junior Fit Day on January 25th. During Junior Fit Day, the Ninja Zone will be open for kids to engage in a combination of obstacle training, gymnastics, martial arts, and freestyle movement. Reserve your spot today! 

Why Physical Activity is Essential for Kids

The physical benefits of movement are extensive and well-documented. A 21-year study that measured participants' physical activity found that "a high level of physical activity in kids ages 9 to 18, especially when continuous, significantly predicted a high level of adult physical activity." This study supports the idea that active kids are more likely to become active adults. 

According to the World Health Organization and KidsHealth, staying active is also shown to:

• Build strong muscles, bones, flexibility, and endurance

• Reduce the risk of type 2 diabetes and obesity

• Improve sleep quality by helping kids fall asleep faster and sleep through the night

Regular activity also has mental health benefits, such as: 

• Boosting confidence and body awareness

• Learning to manage emotions effectively

• Practicing problem-solving skills 

• Enhancing attention and memory

• Having fun!

If you're wondering how much playtime and physical activity kids need, toddlers and children aged 3 to 5 need at least 3 hours each day, while children aged 6 to 17 should get a minimum of 60 minutes daily. 

Getting the Most Out Of Playtime

The most important thing to remember is that playtime should be fun. Kids build positive associations when they are having fun. If you like to hike but your kids aren't interested, turn it into a game and make it exciting. Grab some binoculars and try to find as many birds as you can, or turn the hike into a scavenger hunt. After dinner, go on a family walk or find a safe space to challenge your kids to a wrestling match. They will love the interaction and work up a sweat.   

Here are some more tips to follow: 

1. Encourage solo play: When adults are around, kids look to us for direction, but during self-directed play, they tap into their imagination.

2. Sign up for structured classes. Programs like Ninja Fit at AVAC or sports teams can help you make time for movement.

3. Focus on fun over competition for younger kids: Keep team sports focused on fun and learning rather than winning so they continue to enjoy it. 

4. Expose older kids to various activities: Participating in different activities helps strengthen various muscle groups and supports healthy growth using different body parts. 

Nurture Movement 

Any kind of movement is beneficial for kids, especially as they age. Whether through structured or unstructured play, sports, or outdoor adventures, it counts. At AVAC, we're here to support you and your family's fitness journey and hope you will join us for Junior Fit Day to have some fun in our Ninja Zone.

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Mindful Nutrition Tips for the Holidays 

 

The holiday season is here—a time for gathering with loved ones, enjoying festive traditions, and, of course, being surrounded by an abundance of delicious food. But if you're feeling anxious about staying on track with your healthy eating habits, you're not alone. In fact, overindulging is a concern for 39% of Americans during this time of year.

To help you navigate holiday meals without stress, we spoke with AVAC's nutritionist, Jen Comartin, who has been in the health and wellness space for fifteen years, about her strategies for helping clients survive the holidays while staying mindful of nutrition goals.

According to Jen, there are a few things we can do: 

1. Reframe Your Mindset: Big holiday meals, like Thanksgiving dinner, are meant to be enjoyed—and it's okay to do so. Remember, the holiday is about one special meal, not an entire season of overindulgence. When we let a single day of celebration snowball into weeks of overindulgence, we start to compromise healthy eating habits. 

2. Don't Skip Meals: It might seem counterintuitive, but skipping meals to 'save up' calories can lead to overeating. Instead, go about your day as usual, fueling your body with nutritious meals. You can always incorporate healthy swaps throughout the day, like eating a kale salad instead of a sandwich, to get more nutrition before dinner and help you feel more satisfied. Going into your big holiday meal hungry will ultimately lead you to overindulge.  

3. Bring a Healthy Dish: If you're attending Thanksgiving dinner and want to ensure you have a healthy dish, offer to bring one! One of Jen's favorite side dishes is a brussel sprout and kale Caesar salad. It's nutrient-dense and a great way to load up on antioxidants and fiber, helping you stay full. 

4. Limit Appetizers: If you want to indulge in fun, less nutrition-dense foods during dinner, try limiting appetizers. You may even want to stand on the opposite end of the room so you're less likely to graze. 

5. No Bad Food: While it's true that some foods are more nutritious than others, labeling certain foods as "bad" can be harmful. This kind of thinking can lead to feelings of guilt and shame, making it harder to maintain a healthy relationship with food. When you're building your dinner plate, load up on protein and veggies first and then add in the fun, less nutritionally dense foods. 

6. Take a pause: Instead of rushing through your meal, take your time to savor the meal in front of you and the people around you. Use the pauses to converse with the table and enjoy the company of loved ones; ultimately, it's a table of people, not food.

7. Enjoy, Reset: If you happen to overindulge, it's okay. A single meal doesn't define your journey and won't compromise your progress. Hit the reset button at your next meal. 

We hope these tips empower you to navigate the holiday season with confidence and ease, focusing on mindful eating and balanced choices. If you'd like to speak with Jen further about your nutrition goals or schedule an assessment, contact her via email at [email protected]. 

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AVAC Swim School 4th Annual Floating Pumpkin Patch