All Posts By

Justin Kanalakis

Aug 19
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Farmers Market

Shop Your Local Farmers’ Markets for Heart-Healthy Foods

By Nutrition

Buying nutritious foods is just one way you can nurture your bod, and you can find fresh, delicious healthy foods right in your own backyard. Shopping at your local farmers’ market is a great way to find in-season heart-healthy foods that are good for your health, your tastebuds, and your wallet.

1. Healthier for you
The American Heart Association recommends eating at least 4.5 cups a day of fruit and vegetables as part of a heart-healthy lifestyle. It’s easy to load up on fresh, nutritious food at the farmer’s market, because foods that are freshly picked are at their peak nutritional value. Buying in-season produce means you get the best nutrients.

2. Delicious taste
There is nothing quite like the taste of a fresh strawberry or an ear of corn, fresh from the farmer’s market. In-season produce that is freshly picked is the best-tasting produce you can find. The food offered at a farmer’s market is always in-season and often just picked that morning.

3. Try new foods
Local farmers’ markets usually have unique foods that aren’t offered at your local grocery store. Often, the local vendors will let you try a sample of their food to see if you like it. Adding variety into your diet is a great way to eat healthy and not get bored of the same foods.

4. More affordable
Some foods offered at farmers’ markets are more affordable than foods in the supermarket. Buying food that is in season is always the route to go for price and taste, and certain foods like herbs, artichokes, tomatoes, and in-season fruits, are often a fraction of the cost when you pick them up at a farmers’ market.

5. Support local economy and farmers
Shopping at farmers’ markets help support your local economy and local farmers. Often the same farmers who are selling you peaches are the ones who picked them from the tree.

 

Our Favorite Local Farmers’ Markets
San Jose Farmers’ Markets
1. Campbell Farmers’ Market

A year-round farmers’ market where you will find anything that is in season! This affordable farmers’ market has an extensive selection of fresh fruits and vegetables. It happens every Sunday from 9 am to 1 pm, rain or shine. Check the website for more details.

2. Sunnyvale Farmers’ Market

Open every Saturday morning, the Sunnyvale Farmers’ Market has an array of vendors and plenty of options to sample as you stroll. They offer a variety of heart-healthy produce options as well as a selection of handmade pasta, breads, and pasteurized eggs. With plenty of parking in a great location, this is a fun market to explore.

3. Downtown San Jose Farmers’ Market

Vendors from all over Northern California bring their produce and goodies to the San Pedro Market corridor every Friday morning from May to November. This is a smaller market that is packed with goodies and has live music.

 

Walnut Creek Farmers’ Markets
1. Concord Farmers’ Market

Stroll through the Concord Farmers’ Market on Tuesdays and Thursdays. The market is situated in a park setting, making it family-friendly and a great location. Vendors include tons of fresh produce options, food vendors, face painting, and even live music.

2. Grand Lake Farmers’ Market

Stroll through East Bay on Saturday mornings and enjoy this medium-sized farmers’ market with a plethora of vendors and a diverse crowd. Sample fresh produce, enjoy live music, and take some delicious produce home with you.

3. Walnut Creek Farmers’ Market

Plenty of organic produce and quality products offered at the Walnut Creek Farmers’ Market which runs year-round, every Sunday. You’ll find a blend of fresh produce alongside artisan meats and cheeses. Local vendors rotate weekly so there’s always something new to try!

Grab some friends and visit one of these local farmers’ markets today!

Aug 05
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Fitness Coaching

The Benefits of Working with A Fitness Coach

By Fitness

Sometimes flying solo at the gym can only get you so far. You’re putting in the work and making a solid effort but still not getting the results you want. Or, maybe you just started working out and need a little help to kickstart your fitness training.

A fitness coach might be just the boost you need to reach your goals. They are educated in exercise science and nutrition and have many roles. They are coaches, cheerleaders, friends, motivators, and teachers, all in one!

 

The Benefits of Training with a Fitness Coach
There are many benefits to working with a fitness coach. Here are some of the top benefits:

Effective workouts: They can look at your current workout and make tweaks to make it more efficient and effective, and make sure not spending your time and effort doing the wrong routine for your goals.

Proper form: There’s no point in doing 100 lunges if you’re doing them incorrectly. Proper form is critical to preventing injury and building muscle. Fitness coaches can help you achieve the proper form in a variety of movements, from planks to squats and everything in between.

Add variety: People often stick to the same workouts at the gym, whether that’s the same cardio regimen, or doing the same strength-building exercises with the same resistance. A personal trainer can help you switch it up and help you progress your movements. Adding variety also helps you avoid hitting plateaus and keeps you coming back for more.

Motivation: You’re much less likely to bail on an appointment with your coach than you would if you were hitting the gym alone. They’ll help keep you motivated to show up for your workouts and put in 100% during your workout.

 

Why Hire A Fitness Coach?
There are several reasons hiring a fitness coach could help you. The most common reasons people begin working with our coaches at Forma Gym are:

New to fitness: Perhaps you are new to exercise or adding exercise back into your routine after a break. We offer several types of equipment at Forma Gym, including cardio, free weights, weight machines, and more. It can be overwhelming to start an exercise routine with so many choices. A fitness coach will help you put together a program for your specific goals with the right tools for you at this stage in your fitness journey.

Interested in training for competitive events: Running your first marathon? Training for a mud run? A fitness coach can help get you connected to new events and give you the tools to help you prepare for them in the most safe and effective way.

Returning from an injury: If you’ve been out of training due to an injury and re-entering the fitness world, it can be helpful to have a fitness coach in your corner. They can show you new exercises to help strengthen muscles and avoid certain movements so you don’t get re-injured.

Setting and achieving goals: If you’re having a hard time reaching your fitness goals on your own, a fitness coach can give you the push you need. Whether you need to change your nutrition plan, or try new exercises, they’ll help you set goals and then hold you accountable to reach them.

Personal Training at Forma Gym
Our team of fitness coaches is made up of professionals with a diverse background and a variety of skills. Together, we have dozens of years of experience in the industry and share a great passion for health and wellness.

We offer one-on-one personal training and small group fitness training. We also offer specialized Forma Athlete training at our Walnut Creek location, which is designed to develop athletes ages 13 and up to achieve the top level of their athletic performance.

Schedule a free fitness or nutrition consultation with one of our expert fitness coaches today.

 

Jun 25
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Benefits of Yoga

The Many Benefits of Yoga

By Fitness, Mind Body

Practicing yoga is about more than deep breaths and extreme flexibility. In a world where we are constantly on the go, starting a yoga practice can help you pause for a moment, connect your mind to your body, and give you a stress-relieving workout no matter what your fitness level.

Here are some of our favorite benefits of doing yoga.
Benefit #1 – Decreases anxiety, tension, and stress
Taking a yoga class requires your complete focus and concentration. For the duration of the class, you get to tune out the world of your kids’ schedules, meal planning, and all of the tasks on your to-do list. Breathe in deeply and breathe out all of your stress and tension.

Benefit #2 – Improved mood and health
Stress can show up in your body in various ways—sleeping problems, back and neck pain, difficulty focusing, etc. Yoga is a mood booster and helps people cope better with stress, thus improving your overall mental outlook and physical health.

Benefit #3 – Lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome
The poses and postures of yoga are centered around your core, building up the muscles around your spine. With a strong core, your posture is improved and neck, back, and shoulder pain can be alleviated. Many yoga poses also focus on opening, stretching, and strengthening the joints of your body, which can help decrease pain.

Benefit of yoga #4 – Improved mobility and flexibility
Many people notice their bodies moving with new fluidity after just one yoga class. Over time, Yoga helps you improve the ease of your movement and mobility throughout your entire body. Doing 15 to 30 minutes of the elongated poses can also increase flexibility and balance.

 

Who is yoga for?
Beginners and Yoga Gurus
One of the best things about Yoga is that all fitness levels and ages can experience the mental and physical benefits from it. Don’t be intimidated by fancy yoga pose names. Most poses have advanced and beginner options so you can do what works for your body.

From beginner to yogis, you can benefit from yoga if you want to:
• Increase Mobility
• Gain strength
• Increase flexibility
• Strengthen your core
• Improve your balance
• Relieve stress
• Improve your breathing
• Try something new

Our Mind-Body program at Forma Gym is designed to facilitate wellness and healing by making movement and conscious attention a lifestyle practice. So no matter what your goal or fitness level, we offer multiple yoga class options that can help. Try a class with us and experience the benefits. Namaste.

May 20
Love0
mud run

What to Wear for Your First Mud Run

By Fitness

So, you decided to sign up for your first mud run? Mud runs and obstacle course races (OCR) are a great way to challenge yourself physically, while trekking (and playing) in the mud. Getting dirty has never been so much fun!

Putting in the hard work at Forma Gym with high-intensity classes and workouts have helped prep your mind and body for your mud run, but prepping your wardrobe will be a little different than hitting the gym.

Here’s how to dress from head-to-toe.

Head
Avoid wearing anything extra on your head like a hat or sunglasses. Some runs may have obstacles where you jump off a platform or swim through muddy waters. Once something falls in the mud, it’s pretty difficult to recover. Headbands that stay put are a good choice for women and men who want to keep hair out of their face.

Tops
Wear a shirt or tank that is form-fitting and has wicking fabric. This helps keep you dry and is less likely to snag on wire or other elements in the course. Whatever you do, avoid cotton. Cotton holds water and loses its form when wet. Your once-comfortable cotton tee will quickly become loose and soggy, and interfere with your race-day performance.

Bottoms
Compression shorts or pants will help wick away moisture, keep everything in place on race day, and keep mud to a minimum in sensitive body areas. Again, avoid cotton, even in your underwear.

Shoes and Socks
Your feet will probably be the first thing to get wet and muddy. They’ll also be the main thing giving you comfort during and after the course so dress them well.

Socks: Choose socks that are wool or wicking material. Follow the no-cotton rule again. Good socks will also help pad your feet from mud and other debris that could creep its way into shoes.

Shoes: Most mud runs will have extremely muddy sections where your regular running shoes won’t cut it. Trail running shoes are a better bet to give you some grip. Choose a shoe that has good tread, drainage, and support.

Remember that soon after you start the race you’ll be a muddy mess. No one else is paying attention to what you’re wearing, so dress for comfort and performance. Just remember you don’t want your clothes to become another obstacle.

Ready to hit the mud? Find a mud run near you.

May 13
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Exercises for Mobility

Five Exercises for Mobility to Help You Move Well

By Stretching & Mobility

As you age, you may begin to feel more aches and pains, and mobility becomes more challenging. Getting in a workout might mean it comes with more soreness. Incorporating joint mobility exercises into your workout can help ease that pain and stiffness and give you better performance and function, inside and outside of the gym.

Why is joint mobility important?

Adding joint mobility exercises into your workout helps you move better, and with less pain and stiffness. Here’s how doing exercises for mobility can help your body in various ways:

Prevent injuries

Warming up before a workout and cooling down after a workout are critical to preventing injuries. Tight or stiff muscles around a joint can make it more prone to injury. Supple muscles are less prone to pulls and tears.

Improved performance

Better mobility means better performance. Properly moving the joints around certain muscles can help you better perform exercises that use those muscles.

Less stiffness

Joint mobility exercises help your body recover after a workout. Doing mobility exercises regularly can help ease your everyday aches and pains, and give you more range of motion.

Mobility Exercises

Here are 5 simple joint mobility exercises to try. Do these exercises 10-12 times before each workout for better joint mobility.

#1 – Hip Openers

The hips are key contributors to balance and stability. Hip openers are a simple movement you can do that works your hips and glutes, which are a powerhouse for the rest of your body.

How to:

1. Start by standing with your feet hip-width apart.

2. Lift your right leg first. Bring it across your body, then out to the side, and then back on the ground, making a circle with your knee.

3. Repeat with the left leg.

 

#2 – Scapular Wall Slides

Keep your shoulders healthy and improve your posture with this simple exercise.

How to:

1. Stand with your back against a wall with your back and neck elongated.

2. Raise your arms while resting your forearms vertically against the wall.

3. Take your arms up overhead, keeping your shoulder blades tight against the wall. Slide arms up until they are straight.

4. Pull them back down again, focusing on squeezing your shoulder blades together.

 

#3 – Sumo Squat

A lower body exercise that you can do anywhere, without any equipment. Sumo squats help mobility around the hip, pelvis, knees, and ankles.

How to:

1. Place your feet wider than hip-width apart with your toes facing outward, 45 degrees.

2. Lower your hips into a squat position, so your knees go slightly over your toes.

3. Move your body back up, keeping your shoulders and hips vertically aligned.

 

#4 – Ankle Mobility

This exercise helps increase ankle mobility, which helps improve balance and decreases the chance of falls.

How to:

1. Stand facing a wall and place your hands on the wall for support.

2. Slowly rock forward onto your toes, coming onto your tiptoes.

3. Slowly rock back onto your heels, lifting your toes off the ground.

 

#5 – Foam Rolling

Rolling your muscles after a workout helps ease tension, releases knots, and improves flexibility.

How to:

1. Grab a foam roller or tennis ball and place it under the muscles you want to massage.

2. Using your body weight, roll over areas of your body to smooth out the kinks.

3. When you hit a troubled spot, do shorter back and forth movements to get the knots out.

4. Use more or less pressure depending on what feels right to you.

 

Stay active in your golden years by regularly doing joint exercises for mobility. They’ll improve your aging process, in more ways than one.

Apr 21
Love0
Fitness Wearables

Top Fitness Wearables for Tracking Workouts

By Fitness

Take the guesswork out of your workouts with a fitness wearable! Fitness wearables monitor your activity and health throughout the day, so you don’t have to. They can track your movement, including workouts and steps, and other health markers like sleep, pulse rate, and calories.

Take your fitness to the next level with some of these top fitness wearables.

Garmin Vivosport

The Garmin Vivosport has similar features of the Vivosmart, and adds a color display and built-in GPS so you can track your indoor and outdoor workouts with ease. Track distance, time, speed, pace, calories burned, and heart rate. The slim profile and stylish, comfortable design mean you can wear it from work to workout. Hop in the shower or go for a swim with it too because it’s also water-resistant.

Why we love it: The built-in GPS is the big selling feature here. You can use it for your next outdoor run or ride, mapping out your route while collecting data without lugging your phone around.

Buy it: $169.99. The higher price tag is worth it because of the built-in GPS and you might be able to snag a deal on Amazon or Best Buy.

FitBit Charge 3

A more lightweight and improved fitness tracker for the company’s third-generation device. The FitBit Charge 3 has a large black and white display and is waterproof. Its slimmer and sleeker design means you can wear it for all occasions.

Why we love it: The screen is 40% larger than the Charge 2, making it a cinch to track and see stats like heart rate, calories, and sleep. The battery life lasts up to 7 days and the touchscreen makes it easy to navigate. It’s also completely waterproof so you can track swims as well.

Buy it: $149 for sale at Wal-Mart, or Amazon.

Fitness Wearables

Xiaomi Mi Band 3

The Xiaomi Mi Band 3 packs a lot of features into a smaller price tag. The daily pedometer, heart rate monitor, sleep quality monitor, and sedentary reminder are just a few of the things you can track with this fitness wearable.

Why we love it: It’s budget price tag makes it an easy no-nonsense buy for those who want a fitness tracker without spending a ton. It’s also waterproof up to 50 meters and has a long battery life (up to 20 days).

Buy it: $32.99 on Amazon

Apple Watch Series 4

True to the Apple brand, this watch and fitness wearable is packed with features. A phone, watch, and fitness tracker all in one, the Apple Watch Series 4 offers compatibility from all major fitness apps, GPS tracking, and an onboard heart rate monitor.

Why we love it: The electrocardiogram (ECG) app, goes beyond recording your heart rate, showing heart rhythm and certified by the Food & Drug Administration, making it the first over-the-counter ECG alternative for consumers.

Buy it: Starting at $399 from Apple, Best Buy and Amazon.

Having the right fitness wearable can help you set and achieve your fitness goals. Tracking things like heart rate, calories, and sleep quality can give you an insight to your current health and help you set new goals to up your health and fitness levels.

Apr 03
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Maximize your Gym Routine

Maximize your Gym Time with these Workout Routines and Tips

By Fitness

We can think of so many things you’d rather do than spend all day at the gym. You don’t have to clock in hours on a treadmill to get the results you want. After all, no one has time for that! Choosing the right workouts and self-care can help you boost results so you can achieve health, even with your busy lifestyle.

How To Maximize Your Gym Workout Routines

Get It Done

High-intensity workouts maximize your efficiency by boosting your energy and helping you build muscle. Work your hardest for a set amount of time and leave your energy out on the gym floor. Your time and body will see the difference. Tabata training is great for this, giving you all-out bursts of intensity followed by short recovery periods.

Take A Stand

Most of us already sit for a large portion of our day. We sit on the way to work, at our desks, while we’re eating lunch, and then again as we relax in the evening. Avoid sitting while you’re exercising too. You can do the same exercises while standing for a more efficient workout. Standing engages your core and improves your posture, maximizing your workout just by being on two feet. Try standing while doing your sets of bicep curls or lateral raises.

Try Something New

Switch up your regular gym workout routine once in awhile so your muscles get to try new movements. Taking a new class such as TRX or Cycle keeps you from getting bored and helps you strengthen muscles more effectively.

Maximize Your Time Outside of The Gym

You’ll see the best results when you focus on your body even when you aren’t working out. Set yourself up for success by making the most of your time before and after your workout as well.

 

Eating Well

Eating well

Your body needs fuel to get through its workout. Eating proper nutrients before going to the gym will help keep you energized during your workout. Eating the right nutrients after your workout helps your body recover better.

Drink Up

Without proper hydration, your body can’t perform at its highest level. Water gives you energy, regulates your body temperature and lubricates your joints. Staying hydrated before, during, and after a workout helps you avoid cramps, dizziness, and fatigue.

Stretch It Out

Stretching protects your mobility and allows you to perform movements better, in and outside of the gym. It can be tempting to shave ten minutes off your workout time by avoiding stretching, but you’ll miss all the benefits. Stretching helps improve your flexibility and your overall performance.

You can maximize your time at the gym and maximize your results with these few simple tricks. Subscribe to our blog for even more tips on fitness and nutrition and maintaining a healthy lifestyle inside and out of the gym. And to see upcoming events at Forma Gym, please visit our Event Calendar.

Mar 29
Love2

Why You Need a Fitness Community

By Fitness

How Your Gym Family Helps Extend Your Life

Trying new things is hard! Most of us are set in our ways and don’t venture outside our routine very often. And while trying out a new gym can be a challenge, it also has a lot of benefits.

One of those benefits is the chance to develop new social connections. The right gym will not only help you reach your fitness goals, but it will also help you build a sense of community. Read More

Mar 04
Love0
Improve your mood

Improve your Mood with Exercise

By Fitness, Mind Body

How Working Out Affects Your Mood

Getting regular exercise doesn’t just help you look better. It helps you feel better too. Working out is great for your body and physical health, but even more importantly, it improves your mental health, energy, and overall mood.

For those prone to depression, anxiety, or just general feelings of blah-ness (and isn’t that all of us at times?), regular exercise brings out the mood-boosting endorphins you need to get through your slump.

5 Ways Exercise Improves Your Mental Health

1. Instant Mood Boost

While it might take weeks or even months to notice the physical benefits from exercising, you will notice the mood-boosting advantages within minutes. Exercise really can be a quick fix. After just five minutes of moderate exercise, you can feel your mood lifting. It’s the most natural way to get a mood boost.

2. A Clear Mind

Anxiety and stress can take over your thoughts, leaving you paralyzed to make decisions or fearful of “what-if” statements. Exercises like Yoga, Kickboxing and Zumba take complete concentration. Concentrating only on your movement takes you away from your stress and helps leave it behind. You’ll come out of your workout with a more clear and focused mind.

3. Better Sleep

Start your day groggy and the whole thing gets thrown off. No one can think clearly or feel great on a night of restless sleep. Research has indicated that regular exercise can boost sleep duration and sleep quality. Expending energy through exercise can help you fall asleep quicker and stay asleep longer.

4. Reduce Anxiety

According to an ADAA (Anxiety and Depression Association of America) survey, 7 out of 10 adults in the U.S. experience stress or anxiety daily. Constant stress can take a toll on your mental health and overall well-being. Luckily, exercise reduces anxiety by releasing feel-good chemicals that affect neurotransmitters. Exercise also increases body temperature, which helps induce a sense of calm. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

5. Fight Depression

There’s no doubt that exercise has an impact on depression. One study showed that people who exercised regularly reported having fewer poor mental health days. It makes perfect sense because when you exercise, your body produces endorphins. These natural mood boosters increase optimistic feelings while reducing anxiety and stress hormones.

If there ever was a key to happiness, it has to be exercise. A short stint of physical activity can help you sleep better, clear your mind, reduce your stress, and help you feel better overall. Next time you’ve got the blues, go for a short run or take a new class, and feel the positive effects of exercise.

Feb 18
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Happy Hour Hacks

6 Hacks for a Healthier Happy Hour

By Nutrition

Happy Hour Hacks – How to Have Fun + Stay in Shape

Whether you need to blow off steam after work or you’re attending a corporate mixer after hours, happy hours are often an extension of your professional career. Grabbing a drink with a co-worker or meeting others in your industry for drinks can be good for your personal and professional lives.

But it isn’t always good for your fitness. Avoiding these events is nearly impossible—so we’ve created some hacks so you don’t have to undo all the hard work you’ve been putting in at the gym. Here’s how you can enjoy yourself after work, without sabotaging your gains.

Hack #1 – Beware of beer

Some types of beer can have 300 or more calories per pint. Those calories can add up quickly, especially if you drink more than one.

A good rule to remember for beer is that the higher the alcohol content, the higher the calories. If you know you’ll just drink one, you might want to splurge for your favorite. But if a longer night means you’re going to keep them coming, you might want to opt for light beer instead.

Happy Hour Tips

Hack #2 – Choose cocktails wisely

The majority of the calories in cocktails comes from the mixers. Drinks are quickly loaded with sugar when juice or pre-made mixes are added. Add flavor to liquor by adding in seltzer, club soda, and lemon or lime wedges.

Some drinks that won’t set you back too far include:

 – Vodka seltzer

 – Old fashioned

 – Gin and tonic

 – Scotch on the rocks with a splash of water

 – Tequila, club soda and lime

Hack #3 – Snack Smart

Choose snacks with protein like meatballs, shrimp cocktail and hummus. These foods will fuel you and help fill you up. Avoid filler foods like chips and fried cheese. These snacks will leave you feeling heavy, but not satiated.

Hack #4 – Try to eat beforehand

Going to a party or restaurant on an empty stomach is a surefire way to sabotage your efforts at the gym. Add in a few drinks that night and you’re bound to overeat on foods full of fat and carbs. Enjoy a healthy and filling lunch, and maybe even an afternoon snack so you aren’t showing up to your event famished.  

Hack #5 – Hydrate

Drinking water throughout the night will help hydrate you and make you feel fuller. It will also slow you down and prevent you from ordering too many drinks, while also keeping your caloric intake lower for the night.

Hack #6 – Be Mindful of the Snacks

It’s really easy to nosh all night and not even realize how much you ate at the end. Instead of grabbing bites here and there, make a plate and pay attention to what you’re eating. You’ll be more aware of what you consume and more satisfied in the end as well.

Keep your gains in the gym and not on your bar tab. Hit your next happy hour with these tips and you can enjoy a night out with friends or co-workers while staying in shape!