Blog | Redding Gym


To Keto or not to Keto

It’s that time of the year.  Time to make a fresh push towards losing the Holiday weight, or simply a great time without distractions to focus on reaching a goal.

As you have no doubt been paying attention, a common phrase in the weight loss industry is “KETO”.  Keto, short for ketogenic diet, is a high fat – low carb diet, designed to put your body in a state of ketosis.

What exactly is ketosis?   

Ketosis is a metabolic process that occurs when the body begins to burn fat for energy, because it does not have enough carbohydrates to burn. During this process, the liver produces chemicals called ketones which the body will utilize in place of glucose.

Is the ketogenic diet effective? 

Without getting lost in the details, the science says that there is a net loss in calories when fat is converted to ketones.  In other words, stored body fat will be burned more quickly in a state of ketosis.

But does it actually work?  

The evidence does show that there is a statistical difference in the rate of weight loss between the ketogenic diet and other diets.

Why wouldn’t everybody do it?

First, the effectiveness of the ketogenic diet may have more to do with the fact that people experience a mild loss of appetite while in ketosis.  There are a number of possible reasons for this, including, a down regulation of metabolism by the body, the satiating qualities of fat, or simply that eating avocados and eggs can induce palate boredom or malaise.  

Second, the speed of weight-loss experienced while in ketosis is matched only by the speed of weight-gain after returning to a normal diet. 

Third, if there are any functional issues in the kidneys or liver, then ketosis could represent a potential burden for the body.  Also, special attention must be given to the intake of sufficient micronutrients if the diet continues for a long period of time.

Final thoughts.

The ketogenic diet is a proven dietary method for losing large amounts of weight, and for losing it rapidly; however, the diet must be viewed from the perspective of the end goal.  If the aim is to lose weight for a specific event without regard for putting the weight back on, then it can be effective. If you are looking to make permanent lifestyle changes and obtain a new standard of body mass, then a nutrition plan that effectively fits your life may be a better option. In either case, being well informed is always the best option.

Going Steady…with Cardio!

Going Steady: Reasons Why You Should Consider Adding Steady-State Cardio to Your Fitness Plan

1.       You Will Recover Faster

If you hit every workout like you’re killing snakes you may be leaving out an important component of your routine – recovery! The effects of a workout don’t stop once you leave the gym, and that unearthly tired feeling might not either. Too many HITT and strength training workouts won’t spur recovery; and might actually result in over-training. Moderation is the key. Try low- to moderate-intensity workouts to help increase blood flow to damaged muscle tissues and boost your recovery. Giving your body an easier steady-state dayallows you to come back even stronger on the harder days.

2.       You Will Maintain Muscle Mass

Steady-state cardio is essential to include in your routine because it keeps you actively moving, burning calories, and conditioning your heart so it’s prepared for all types of activity including your interval training, sprint training and strength training. Aerobic training spares lean body mass.

3.       You Will Burn Calories

If you’re someone who leads a relatively sedentary lifestyle—and typically goes from sitting at a desk to sitting on your couch—adding in some form of daily cardio is a wise move. But you might not be ready for HIIT. It’s OK to scale things down and you will still see results. While you won’t get the same post-workout calorie burn from moderate intensity, steady-state cardio as you would an interval sprint session, you’ll still burn a decent number of calories—and they do add up.

4.       You Will Build Up Your Aerobic Fitness

Steady-state cardio brings more benefits than burning calories. It’s great for developing your aerobic fitness level and increasing your cardiovascular endurance for real life activities like hiking, cycling or skiing. Endurance is important for athletes of all levels, because it helps you push through difficult workouts and is good for heart health. 

5.       You Will Stick With It

Sometimes a fitness plan comes down to one simple question: Are you going to stick with it? While interval training might be the superior cardio modality for fat loss, if you absolutely hate sprint training, what good does it do you? Are going to keep up with a workouts you dread? The less you fear—or better yet, look forward to—your daily sweat session, the more likely you are to make it routine. This isn’t to say you should never do an exercise that doesn’t top of your list of favorites, but if you despise every second of a training consider switching things up.

More Reasons for Steady State Cardio! Don’t Forget the Metabolic Changes Happening That You Can’t See or Feel!

• Increases blood HCL (good cholesterol)
• Decreases glucose and insulin
• Decreases resting blood pressure
• Decreases body fat percentage
• Increases bone density when exercise is weight bearing
• Decreases risk of type 2 diabetes
• Decreases risk of obesity, cardiovascular disease and some cancers

PreHab for Seniors

What is PreHab?

Short for “Prehabilitation”, PreHab is designed to prepare individuals for elective surgery and recovery.  

Why PreHab?

Studies show that the time needed to return to functional life is dramatically reduced for the patients who prepare their bodies for the healing process.  As an added bonus, prehabilitation has also been shown to increase strength, endurance, mobility, and may also lower the risk of falls – which is the leading cause of injury among Seniors.

What will I get from PreHab?

Specializing in core strength, balance, and Eccentric control of the legs, Prehab can also help you with your daily activities, favorite hobbies, and beloved sport.  Impress your doctors – Learn the best way to increase function and decrease time spent immobilized.

Mondays and Wednesdays
January 18th through February 10th
Moderately Fit Seniors at 6:15am
Deconditioned Seniors at 7:00am
Join in person or on Zoom!

$69/members and $89/non-members

Mossa on Demand

Stay Healthy and Active with Mossa through Sun Oaks!

Watch and workout with Mossa anytime with Mossa on Demand. Click the link below to have access to 30 minute workouts featuring your favorite Group workouts like Group Power, Group Active, Group Centergy and more. First thing in the morning, or the middle of the night, it’s on your schedule.

Click here to get started today!


Join us for a booty kicking workout over the holiday season!
30 minutes of targeted glute and core work designed to lift and plump. We will use bands, body weight and weights with options for everyone.

Monday/Wednesday at 4:15pm
Tuesday/Thursday at 12:30pm

$69 for the program PLUS get a group into into our new Balance Nutrition Program. Stay on track over the holidays with a little help from Sun Oaks.

In house space is limited to 6 per class
We will also have live Zoom classes! Please email to register for online class.

Sun Oaks Online

Is life is crazy and you’re having hard time making it into the gym to work out? Let us bring the workout to you!
Stay connected, stay healthy and stay physical!

Online Group Fitness

Join us for one of our online trainings plus get one on one training. Check out our Virtual Training!


Online Group Fitness

We offer all of our scheduled Group Fitness classes online via our Facebook Community. If you’re a member search Sun Oaks Community and request to join. From there you can enjoy Centergy, Yoga, Blast or even Cycling from the comfort of your own home!

See our Group Fitness schedule here.