Fall into Fitness

October 9, 2019  By Vanessa  In Exercise  No Comments

Fall is an amazing time to set your Fitness Goals so you can create good habits through the Holiday Season!

Here are 5 easy steps to help you along the way.

1. Fall Back

Daylight Savings Time ends on Sunday, November 3. This means that it will get lighter earlier, making morning workouts ideal. While it can take time to adjust to morning workouts, they’re worth the effort!

2. Take advantage of the weather.

No one wants to work out when its 90 degrees outside. So take advantage of these cooler mornings and get a kick start on warming yourself up for the day with fitness.

3. Stock Up On In-Season Produce

Healthy nutrition is an essential component to your fitness plan. Eating fruits and vegetables that are at their peak will help you save money and consume the highest quality of vitamins and minerals.

4. Set a 5k commitment

Sign up for your community’s Turkey Trot or Reindeer Romp. These annual races are usually a 5K. Registering now creates a sense of urgency and commitment, ensuring that you’ll stick to your training plan. A personal trainer can help you achieve your 5k goal by creating a specific workout routine.

Here is a link for the Irvine, CA Turkey Trot

5. Keep an activity and food log

The Fall season can start to get busy with all the pumpkin patches and Thanksgiving plans. Make sure you are scheduling out time for your workouts and staying consistent.

Early Bird Gets the Workout!

September 26, 2019  By Vanessa  In Exercise  

The early bird gets the….morning sweat!

Whether it is personal fitness goals, injury rehabilitation, sports performance or athletic training….Here are a few simple tips to help you become that person who wakes up ready for a good AM workout!

• Go to Bed Early and set your alarm 30 minutes earlier… but NO SNOOZE BUTTON! 😉

• Lay out your gear the night before..that way you don’t have to even think about your outfit..just roll out of bed and get going!

• Find an accountability partner..personal trainers like Kai are perfect for this!

• Schedule it..you are more likely going to show up for your workout session if you have it scheduled out with a personal trainer.

• Find a fitness routine you love.. finding a workout you truly look forward to doing is key! Work with a trainer to find specific workouts for your body that can keep you motivated!

• Bribe Yourself..this is always a winner in my books to help me to reach my fitness goals!

5 Things To Do Post Workout

HYDRATE, HYDRATE, HYDRATE

Water is LIFE. No, but really..water is everything! Your body is made up of 60% of it. If you don’t drink enough water before a workout, then sweat a ton while you train, you’re on the road to dehydration. Not only is it essential after a workout but it also helps to promote weight loss, improves skin complexion, increases energy levels, and improves mood. What more do you need?!

COOL IT DOWN

Yes, you may be short on time ladies, but prioritizing the cooldown will make sure you reap all the benefits of your hard work. A good workout get your blood flowing, so stopping quickly can actually cause your blood pressure to drop rapidly which can cause you to feel light-headed. No beuno. So take the extra five minutes and cool it down.

ROLL IT OUT

Hello my best friend the foam roller.. foam rolling can help you recover from workouts and might also increase your mobility and flexibility. Experts also recommend it as a way to minimize post-workout soreness, which it does by increasing blood flow to the tissues you used while exercising. Foam rolling regularly (and properly) is a great way to speed up recovery. Using a foam roller for can help with Myofascial Release.. So take some time to roll, stretch, and recover.

REFUEL WITH NUTRITION

Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen. It is particularly important to eat carbs and protein after your workout. Eating the right combo of carbs, protein, vitamins, and minerals can help repair muscle proteins. Also, don’t shy away from fats…but only the HEALTHY kind! Think avocados or nut butters.

LOG IT

According to a recent article in the Wall Street Journal, 1 in 10 U.S. adults owns a fitness tracker while 1 in 50 own a smart watch—and for good reason. The simple act of reflecting on your workout by keeping track of your progress (either via technology or pen to paper) is a powerful motivator for success.

By making sure your body’s been warmed up, worked out, and cooled down properly, you can maximize the results you’re working towards!

Getting Fit After 50

For a lot of people maintaining a decent level of fitness and healthy living is quite the challenge but for women over 50 it may sometimes even feel hopeless. Getting, and staying in shape after this age is possible but it does require come consistency. Many difficulties of aging are linked to an inactive lifestyle. “A healthy lifestyle matters at all ages,” says Professor Goya Wannamethee, who has spent 32 years studying thousands of people to see how their habits affect their health. Looking into works best for every individual requires a little bit of research so I will give you some tips. 

Physical activity may help tame some of the symptoms of menopause that consist of hot flashes, joint pain, and sleep problems. Exercise also lowers your risk of developing heart disease, diabetes, and osteoporosis. It’s important to know every bit of movement counts. If you’re too busy for a regular workout, look for other ways to be in motion. Your steps each day add up. The effects of exercise extend throughout your whole body that it influences every physiological system in the body for the better.

Don’t know where to start? Find a sport, game, or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy. You can start with Aerobic Exercise which can be walking, jogging, dancing, or swimming,  Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system and your weight. Work up to getting 20 or more minutes per session at least 3 days a week. A 2013 study led by BHF-funded researcher Dr Barbara Jefferis showed that walking for more than four hours per week, even at a slow pace, reduces risk of stroke in men aged 60–80.

Strength Training and stretching are two more ways to stay fit.  Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. Find a weight you can comfortably hold and start doing some reps. Stretching helps you maintain flexibility in your joints. Yoga and pilates are perfect for building core body strength and increasing stability. 

As you move into your 60s, and 70s focusing positive lifestyle changes can have a huge impact on your quality of life. Keep working at it and try to ignore choices that set you back into your old ways! And as always come to me for any questions or tips!

Why You Need To Warm Up

May 27, 2019 By aleishasalazar3

What is your favorite way of warming up before an exercise? Do you realize how important it is to do so? Warm-ups are crucial because they get your muscles ready for activity. Too often, people in the gym, athletes show up late to the workout or practice and don’t start out right. Others are barely have any time in their day and are trying to squeeze a workout into a busy schedule, so they skip warming up and assume main set of the workout is more important anyway.

Your warm up should gently prepare the body for exercises by gradually increasing the heart rate and circulation. This should be used for all types of workouts such as cardiovascular exercise, resistance training, and even flexibility training. When you warm up successfully:

Muscle temperature increases:Blood temperature risesBlood vessels dilateThe range of motion increasesYou avoid overheatingHormonal changes occurYou have a chance to mentally prepare

How long should you work out? The National Academy of Sports Medicine (NASM) recommends that a complete warm-up include both a general and specific warm-up. A general warm-up includes activities and movements that are not necessarily going to be performed in your actual workout, and should last approximately 5-10 mins at a low-to-moderate intensity.  It all depends on your body and me athletes have found they need more warm-up time. A general recommendation for warming up is to begin with low-intensity swimming, cycling or running For example, to warm up for a brisk walk or run, walk slowly for five to 10 minutes. To perform at your best and minimize the risk of hurting yourself, take time for an adequate warm-up. The warm up can be looked at as a rehearsal before the activity. Stay healthy while getting fit!

Breathing: Are you doing it right?

March 29, 2019 By aleishasalazar3

Breathing. It’s something you don’t have to think about and just do. Or do you? It’s time to stop and consider how you breathe when you exercise.  

Whether you enjoy running, swimming, jogging, cycling, walking or resistance training, proper breathing is important for exercising safely, comfortably, and effectively. Proper breathing is also central to nonaerobic forms of exercise like weightlifting, yoga, tai chi and pilates.

Taking in regular, deep breaths promotes the transfer of oxygen that powers the muscles, and pushing out regular, deep breaths eliminates waste gases such as carbon dioxide. According to the American Council on Exercise, you can determine your effort level during exercise by how hard you are breathing. When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide.  The US National Library of Medicine National Institutes of Health says, to cope with this extra demand, your breathing has to increase from about 15 times a minute (12 litres of air) when you are resting, up to about 40–60 times a minute (100 litres of air) during exercise.

The way you breathe can impact how hard or easy it is to get through a workout. University of New Mexico research say the best way to get a full, deep breath is to breathe from the diaphragm while expanding the chest at the same time. Allow the inhalation to push out your belly and expand your rib cage as opposed to lifting your shoulder.

During aerobic exercise, your main priority should be establishing a consistent breathing pattern. According to Self, the more consistent your breathing (think even, measured breaths versus short, shallow breaths), the more nitric oxide you’ll get into your body, which helps dilate the blood vessels and increases the oxygenated blood flow to the heart so that it will work more efficiently.

Controlling your breathing during strength training, for example, can help you lift more weight and exert more power with less effort. The correct way to breathe during weight training is to exhale while pushing the weight away from your body and inhale while pulling it towards your body. You should always exhale when you are exerting energy. According to SELF, for strength training in general, breathing out on the concentric phase of the lift (when you’re doing a bicep curl, the concentric portion is when you lift the weight toward your shoulder, and the eccentric portion is when you lower it back toward the ground) is the most commonly recommended technique. The way you breathe is on autopilot but paying attention during a workout can help make sure you’re breathing as efficiently and effectively as possible. Remember to breathe correctly after working out too! With breathing, you have so many chances every single day to practice proper technique so it’ll start to feel more and more natural.

The Importance of Drinking Enough Water (1+ gallon per day)

March 6, 2019 By aleishasalazar3

Water is a healthy, zero-calorie drink that helps your body stay healthy and it literally keeps you alive. At extremes, you can survive for about a month without food, but you can only survive approximately a week (at the most) without drinking water.

Many people have a hard time drinking the amount they need throughout the day or don’t even know much they are necessarily suppose to. The recommended intake for an active individual is one gallon per day, it seems like alot but Proper hydration is key for optimal body function.

There are many reasons why you need to start drinking more water:

Hydration

Water makes up more than 60 percent of your body and 90% of your blood, if you do not consume enough fluids, you become dehydrated which can lead to naseau, dizziness and headaches.  In fact dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

While Exercising

It is important to be hydrated before, during, and after engaging in any sports or strenuous activity. Depending on the duration and intensity of your exercise in order to stay in top physical form, the American Council on Exercise recommends 7 to 10 ounces for every 20 minutes of exercise.

Weight Loss

Drinking water helps to fill you up and suppress your appetite. In fact, a new study showed that drinking 16 ounces of water before eating leads to more weight loss.

Helps to Keep Your Body Functioning

Water helps to carry oxygen throughout your body and helps to keep your liver and other vital organs functioning properly. It also helps create saliva, mucus and even lubricate your joints.

Flushes out toxins and fevers/diseases

Water is a natural detoxifier that helps to flush out toxins out of your body  and get rid of waste primarily through sweat and urine.

It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different parts of the body. Your digestive system also needs to keep your body flowing regularly.

It boosts skin health and prevents wrinkling

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

Recommendations:

Carry a water bottle for easy access all day long.Use a ThermoFlash to keep your water cold all day longChoose water instead of sugar-sweetened beverages like soda or juice. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.Add a slice lemon or cucumber  to your water. This can help improve the flavor and help you drink more water than you usually do.

If you haven’t already been trying, try to drink a gallon today. You want to be on top of your game at all times and water can help you with that! Remember how important this is for your overall health!

How does improving yourself just 1% each day lead to major changes (Kaizen)

Does thinking about a change in your life overwhelm you? Is there always something keeping you from achieving your goals? Don’t know where to start taking back your life from all that weakens you?

The Japanese use term called ‘Kaizen’ meaning “to change for better.” It’s premise lies in the notion that you should set an achievable goal and step by step improve your life by at 1% each and everyday. Kaizen is a more realistic and humanized approach, it takes human nature into account not to over whelm you with large overarching goals.

When individuals take on a new fitness program they are often overwhelmed by large ambitious goals like significant strength gains and drastic weight loss goals. Intimidated by the sheer ambition of these goals, they are likely to put off actually doing things that will lead them to achieve their goals. Even if they start a program, they are likely to feel snowed under by imagined difficulties and fall off the program. My philosophy of integrating Kaizen into my training methods prevents that feeling and break it down into smaller achievable goals.

3 MAIN PILLARS OF KAIZEN PHILOSOPHY:

Change for the betterContinuous improvement processImproving one self just by even 1% each day.

As you achieve one small goal each day, whether it be doing one more push up or doing one more minute on the stair master you will improve your mind, spirit, and body in no time. And most of all you will feel accomplished and motivated to do better each day you’re at the gym.

By improving yourself just 1% each day you can improve yourself by 365% in a single year!

So what small change will you start making TODAY?

Non stressful Change

February 18, 2019 By aleishasalazar3 In Nutrition, Weight Loss

Does thinking about a change in your life overwhelm you? Is there always something keeping you from achieving your goals? Don’t know where to start taking back your life from all that weakens you?

Kaizen will you increase the quality and efficiency of your life. The Japanese word kaizen means “change for better.” It’s premise lies in the notion that you should set an achievable goal and step by step change your life. Small steps will guide you toward your goal.

2 MAIN PILLARS OF KAIZEN PHILOSOPHY:

1. Change for the better

2. Continuous improvement process

So for example, if you want to take care of your body in the spirit of Kaizen philosophy, think about how small goals lead to more rewards. When you wake up in the morning do 5 squats or eat one more veggie stick and 1 less pizza slice than you usually do. Your brain will think about how easy it is to do this tiny thing. As you achieve one small goal each day, it will improve your mind, spirit, and body in no time. Don’t lose hope in changing your life for the better!

No excuses anymore! What small change will you make TODAY and every day after?