Fitness & Wellness

Lose Weight With MMA

Lose Weight With MMA

If you want to lose weight, consider doing what many people in Chino Hills, CA do. Choose MMA to help them burn extra calories and shed those extra pounds. It’s more than just a workout in the gym that includes a portion of the workout for strength building, part of it to build endurance and a section for flexibility. It does all those things at once, plus is a whole body workout. It can burn a huge amount of calories and then continues with after burn, where the body continues to burn calories to get back to its normal state. That means shedding pounds faster.

Kickboxing incorporates all the benefits of many martial arts.

That full body workout means you’ll be working more than just your arms and back, but also your shoulders, abs, legs and glutes. Unlike most cardio workouts, kickboxing builds muscle tissue, too. The more muscle tissue you have, the easier it is to lose weight because muscle tissue burns more calories than fat tissue does. Because it does provide cardio intensity, it burns an average of 67 percent more calories than just resistance training alone.

Burn off the stress when you kickbox.

Seriously, imagine how great you’ll feel after a frustrating day, kicking and boxing away those stress hormones. It helps get rid of stress hormones like cortisol, which is associated with abdominal fat. Not only will you burn off all that stress and anger, you’ll also get a boost of endorphins. If you’re a stress eater, either turning to crunchy foods for an outlet or sugary comfort foods, you’ll eat far less.

You’ll improve your posture and confidence with kickboxing.

When you strengthen your muscles, boost your endurance and flexibility, you also see a noted improvement in your posture. That improvement gives you a confident appearance and when you look confident, you feel more confident. Try it yourself. Slump and see how you feel, then stand straight and proud. The difference is amazing. That good posture also helps you look slimmer and trimmer, too.

  • No matter what type of exercise program you use, sticking with it is what actually makes the difference. You won’t have a problem with kickboxing, since it’s loads of fun. You’ll look forward to each session.
  • You get an extra benefit when you kickbox, a great self-defense tool. While you should always be aware of your surroundings and avoid danger, knowing how to defend yourself does bring empowerment.
  • Core strength is a huge benefit of kickboxing. It whittles your waist and gives you a svelte curvy appearance. You’ll feel sexier and build a new self-image.
  • Come into One Love Fit Club, call or send us an online message if you have more questions. We’re always glad to explain our program. Better yet, sign up for our kickboxing class special that is low priced and also includes a pair of gloves.

Want to Learn More about Losing Weight with MMA?

If you want more information about losing weight, contact me here today or call 909-529-2201.


Develop A New Healthy Habit

Develop A New Healthy Habit

There are so many different ways to change lifestyles to a healthier one, that trying to do everything at once can be daunting. It’s much easier to develop one new healthy habit or maybe two, at once, then move on the next one. For instance, choose the one that’s the hardest for you to do, such as eating healthier or working out. Then move on to the next.

Trade a bad habit for a good one.

Some people find that quitting smoking is easier when they build the habit of exercise at the same time. There’s a good reason for it. Exercise can help relieve stress and quitting smoking can create a lot of stress. The two work well together. Short periods of physical activity help eliminate the urge to smoke during the exercise and for up to 50 minutes after it’s finished. You’ll strengthen your lungs and heart at the same time. It helps burn calories at a time when weight gain often occurs and improves your mood to keep you on track.

It takes anywhere from 21 days to 6 months to develop a habit, but most of the time sixty-six days will have you doing it automatically.

Do you have to wait two months to start the next new habit? Absolutely not. Two to three weeks to get into the groove of the first new healthy habit is enough. If you started with exercise, it’s time to add healthy eating to your new healthy goals. That can start slowly, like cutting out sugar first until you no longer crave it. Next eliminate processed food from your diet. You can build on those two things until you automatically choose healthier options when you eat.

Identify the new behavior or habit you want and create a goal to help you achieve it.

Maybe you find you don’t drink enough water. That might sound silly, but dehydration can cause health issues. Find ways to include more water in your diet. Instead of grabbing a soft drink or cup of coffee on a break, make it a point to drink a bottle of water. Carry water with you at all times at first and sip on it at least once or twice an hour. Track your progress. While drinking more water is the example, this works for all new habits.

  • Stay vigilant, particularly when you first begin the change. Put the new habit you want to develop on your schedule. Create an alarm with your cell phone to remind you. Track your successful completion each time you do the new habit.
  • Don’t worry if you mess up at first, just get back on track as though you didn’t miss a day. Habits take time to develop, so give yourself that time.
  • Make sure you get adequate sleep while you’re developing the new habit. Lack of sleep can ruin your resolve and make sticking with your program harder. If you have an erratic sleep schedule, you might want to start there.
  • Remember every step you take to live healthier is a step in the right direction. It took you years to form bad habits, but changing them doesn’t have to take years. However, it won’t happen overnight. Just keep your focus and stick with it.

How To Exercise In The Heat

How To Exercise In The Heat

Even though it’s a dry heat, any temperatures over 90 degrees is still hot! Daytime temperature of 90 degrees are common in Chino Hills, CA in the summer. You need to take precautions and be smarter when you exercise in the heat. For instance, don’t workout in the middle of the day when it’s the hottest. Instead, working out in the morning, while it’s still cool can keep you safer, while still getting the exercise you need. After four in the afternoon works, too.

What you wear makes a difference.

Wear clothing that breathes and reflects heat. Natural cotton, linen and jersey help sweat evaporate easily and light colored clothes reflect the heat of the sun. There are newer materials made specifically for athletes that help keep you cooler and wick the sweat. Keep clothing loose to help the sweat evaporate and avoid chaffing.

Whether you’re exercising inside or outside, staying hydrated is important.

You should always have a bottle of water on hand when you workout. You lose a lot of fluid when you sweat in a tough workout. It’s even worse when you’re working out in the heat. Carry more than one bottle if you’re running any distance. Sip it every 15 minutes, even if you don’t feel like you’re thirsty. Check into hydration packs if you’re going a distance. If you’re exercising more than an hour in hot weather, a sports drink to replenish your electrolytes may be in order. Studies also show that taking a salt tablet with a sports drink helped marathon runners finish faster, but isn’t normally necessary for the average workout.

Choose your path wisely if you work outside.

Just like exercising outside in the morning to avoid the sun is good, so is exercising or running on a shaded path. The less exposure to the sun that you have, the cooler you’ll be. Don’t forget the sunscreen either. While you need some sun to help boost your vitamin D, those should be controlled exposures for short periods, not a full workout session or run.

  • The best way to avoid heat stroke on hot summer days is to workout inside, in an air conditioned gym. Not only will you avoid heat stroke, you’ll avoid sunburn, too.
  • Acclimate your body to the heat. If you’ve never exercised before, don’t try to do it all at once. Take more frequent breaks, reduce the intensity and make the workout shorter, gradually increasing the time.
  • Pay attention to the warning signs of a heat related condition. Muscle cramps, weakness, nausea, fatigue, headache, dizziness, low blood pressure, increased heart rate, visual impairments and confusion are a few.
  • Watch the weather forecast. If there’s a heat warning, make alternative plans to go to the gym or workout in your home where it’s air conditioned.

Switch Up Your Fitness Routine

Switch Up Your Fitness Routine

You’ll know it’s time to switch up your fitness routine when you seem stuck on the same weight, no matter how dedicated you are to your workout and healthy eating program. Doing the same workout continuously allows the body to become more efficient. While efficiency is great at work or when you’re doing a project at home, it doesn’t work that way when you’re working out in the gym. It means your body requires fewer calories to do the same exercises than it did initially. It’s called plateauing and one way to avoid it is to vary your workout.

Injuries can occur from chronic repetitions.

Everyone has probably heard of carpel tunnel, an injury to the hand and arm from doing the same repetitive motion. That can happen on any part of the body. It’s repetitive strain. Runners, tennis players and martial arts participants that perform frequent kicking motions often suffer from it. When you change up your routine, you’ll be using different joints, ligaments and muscles or moving those muscles in a different way. If there’s a minor injury to a muscle, changing your routine prevents further damage.

Changing your routine keeps you more focused with less boredom.

If you’ve ever mindlessly gone through a routine, you know that is a sign you’re not into it and maybe even bored. You might even change the type of workout you’re doing. Instead of a tough workout at gym, consider using one of the exercise days for a different activity like yoga or kickboxing. Just changing to a new routine can also bring more enjoyment to your workout.

You’ll make sure all your muscles get a workout when you change your routine.

While you’re focusing on your larger muscles, maybe not all the smaller ones are getting the maximum benefit from your workout. You might need to exercise all your muscles on different planes to improve your overall fitness. Switching routines can help ensure that all muscles get a good workout on all planes.

  • Sometimes it’s nice to make a change and join a group class. It can bring a more social attitude to your workout and even help you find some workout buddies that make exercise more fun.
  • Changing workouts gives your brain more exercise, too. Learning new skills and movements helps boost the building of new neural pathways.
  • Trying new things, new ways of exercising and new routines can boost your enthusiasm. If you go outside your comfort zone and try a totally new activity, you may even find an outlet you’ll love for years to come.
  • Think F.I.T.T. That’s an acronym for frequency, intensity, type, and time. You need to change at least two of those every six weeks to keep your workout fresh and watch the pounds drop.

Nutrition For The Picky Eater

Nutrition For The Picky Eater

Parents that come to me for help with diet in Chino Hills, CA often ask about ways to ensure there’s adequate nutrition for the picky eater. Some are talking about how to get their kids to eat healthier, but others are either referring to themselves or their spouse. There’s two different approaches, depending on the age and preferences of the person who is picky. One focuses on the fun factor and eye-appeal of the food and the other focuses on flavor and texture.

Don’t force kids to eat food they hate.

Every parent has experienced it, you put a new food on your child’s plate and they roll their eyes, make an “EWW” sound and refuse to take a bite. You might not even know they hate the food, since it could be the first time you’ve served it. Of course, you want them to try it. It’s crazy to hate a food you’ve never tried, but kids—and sometimes adults—are funny that way. Instead, serve it with two foods you know they like and if they don’t eat it, wait. A week or two later, do the same thing. Studies show that after being served the same food several times, weeks apart, kids will often try it.

Make the plate a rainbow of colors.

Not only does creating a plate that has a rainbow of colorful fruits and vegetables ensure that your picky eater is getting adequate nutrition, it looks more inviting. The different colors of vegetables and fruits indicate the different nutrients it contains. Tell your child it’s a rainbow of colors and get them used to that phrase. You can even include there’s a pot of gold at the end of the rainbow, then serve a dessert of peaches or other gold colored fruit or dessert dish.

For picky adults and children, hiding the healthy food amidst pasta, potatoes or in soup works well.

Adults can be picky and even worse than children. While you might not feel as worried about the adult as you would a child, it doesn’t mean it isn’t frustrating. You can hide the fresh veggies or food the person doesn’t like by serving it in a pasta dish, with other ingredients they like. You can also make a potato dish with veggies in it or serve an entire meal in a soup. If texture is what they don’t like about the food, cut it in small pieces or put it in a blender when you put it in the dish to make it more palatable.

  • Picky eaters aren’t as picky when the food is fun. Veggie loaded muffins, veggie filled waffle sandwiches and even healthy burritos are far more fun to eat and extremely nutritious.
  • Make meals stress free. Don’t make it a battle of will over whether your child or spouse will eat the food. If they eat it, they eat it and if they don’t, they don’t. It not only may change some attitudes about food, it will help your meals digest better.
  • Start by serving only a small amount of a new food to the picky eater. Not only is it less threatening to them, it’s less wasteful if they don’t like it.
  • Change the way you serve the veggie or offending food. If they don’t like raw carrots, cook them on the grill. They not only have more eye-appeal, they often taste sweeter when grilled.

Do Some Spring Cleaning In Your Cupboards

It’s time to start fresh and get a healthier lifestyle. It can start with doing spring cleaning in your cupboards. Not only do you probably have some expired food, if you’re like me, but you also have food that doesn’t fit with your new lifestyle. When I say cupboard, I mean refrigerator and freezer, too. Getting rid of unhealthy food gives you room to store healthier options that fit with a new lifestyle. If you’re grappling with the cost of the food you’ll be pitching, just remember the savings in medical bills.

Start with the most obvious.

Junk food like candy, cookies, chips, soda and sugar-added fruit juice. When you do, make a list of healthy snacks and everything you’ll need to make them. It may not require extra work, like nuts and fresh fruit, or minimal preparation, such as fresh veggies and a healthy dip. You’ll be ready for those down times when you want something to tide you over and won’t be tempted to snack on junk.

Read the labels on the food you have left.

You’ll be surprised at how much added sugar there is in most foods and some of the hard to pronounce preservatives added. The ingredients are listed by volume, so those ingredients at the top are more plentiful in the food. Manufacturers are wise to consumers reading labels, so often they give sugar several names or use various types of sugar and list those individually. If dextrose is number three on the ingredients, sucrose number four and high fructose corn syrup number five, you can bet that sugar is the top ingredient. See what the serving size is and how many servings are in each container and whether it’s an unrealistically small amount. Check nutrients, carbs, protein and fat in the food.

Making those tough calls can be a struggle.

Some of the food you may have in your cupboard aren’t exactly bad for you, but they aren’t good for you either. It’s a tough call and if you keep them, can prevent you from purchasing those with far more nutrition. If you have a few microwave meals, burritos or not healthy-yet not horrible food, it’s a tough call. You can throw them out or plan to use them spaced out over a period of time and use them to complement healthier dishes.

Maybe it’s time to throw a party. Make it a junk food clean out party. You can serve both healthy dishes and the unhealthy food you want to pitch. It’s easier to throw away left over junk than the actual junk food sometimes.

Most food banks no longer accept junk food, like candy and chips. Before you take the food you’re pitching, call ahead to find out what they accept.

Create a plan of action. You can start by planning weekly meals and making a grocery list. Do all your food prep on the weekend, making extra of each. Stock your freezer with these extras and before long, you’ll have enough to take a week away from cooking.

Don’t just look at food, look at what you drink, too. Soft drinks are huge offenders that can affect your overall health.


Work Hard And Reward Yourself

Work Hard And Reward Yourself

I always beam with pride when I see my clients in Chino Hills, CA make such great progress. I like to feel I’m part of it, but the biggest praise goes to them. They work hard. We believe that if you work hard, you also need to reward yourself with something tangible. It doesn’t have to be new clothing and really shouldn’t be a cheesecake. It can be anything you wouldn’t normally do for yourself, like giving yourself permission to take a day off for whatever is your favorite pastime, whether it’s something active like hiking or going to the movies.

A new clothing size requires new clothing.

Seriously, toning and losing weight can make your clothing far to big or are baggy, giving you a frumpy look. When you’ve lost weight, but haven’t quite reached your goals, you still want to show off your hard work. Don’t be tempted to wear those ill-fitting clothes. Instead, treat yourself to something special that looks great on you and fill in with clothing that costs less. They can come from online auctions, discount malls, or thrift shops and be temporary. You can also buy clothing that can be easily altered when you reach your final goal. Looking good and showing off your new body will make you feel better.

Create a bucket list and as you lose weight, cross off the items with each goal reached.

While a bucket list is often talked about as people get older, it can be done no matter what age you are. Even better, the fitter you get, the more potential you have to add more things to the bucket list, because you’re living longer. Consider things like riding a bike from one town to another or hiking a mountain trail. There are so many beautiful trails to take near Chino Hills. If you’ve always wanted to do something a little more physical, but didn’t think you had it in you, it could make a great addition to the list. Your trainer will even help you prepare for it.

Give yourself a reward of a get-away.

Schedule a time to get-away or take a vacation. Some people just want a little time to themselves, so their vacation could be a stay-cation, where they spend the whole day doing nothing, or even cleaning out a closet or drawer that they’ve always wanted to get accomplished. Cleaning may not sound like a treat, but it can be very rewarding if it’s something that bothers you. It just means, the reward isn’t something another can judge, only you can decide what you want.

  • Get a massage, pedicure or facial. Pampering yourself a bit sends a message to you that you’ve done something important and deserve something special.
  • Learn something new. Maybe you’ve always wanted to try your hand at woodworking or sewing. Make your reward the supplies you need for that endeavor and the time.
  • Get yourself a new gadget. Whether you love tools, beauty aids or kitchen appliances, they make a great reward. A spiralizer or air fryer could be good choices for people that love cooking.
  • Redo your do. It doesn’t matter whether you’re a man or woman, getting a new hairstyle makes a difference. For men, even changing from clean shaven to a little facial hair can give a new look and feel for the new person they are.

Is It Time For A Detox

Is It Time For A Detox

Giving your body a rest and cleaning it out isn’t a bad idea. In fact, some people feel it’s time for a detox when they have low energy levels. I tell clients in Chino Hills, CA that I have no problem with a detox, as long as it’s not radical or involves harsh chemicals. Those types of fads can cause harm. What I feel is best are some natural techniques that can be anything from clean eating to strict healthy eating. I personally have some favorite detox techniques that I find give an energy boost and make you feel great.

An intermittent fast is a detox that’s proven to be healthy.

An intermittent fast is a short fast. It doesn’t last days, it lasts hours. It means eating all your meals within eight hours and fasting for sixteen. When I have clients that use an intermittent fast, some actually fast and combine it with a juice diet for a few days to hasten the cleanse. Flushing your system frequently with warm water speeds the cleansing process. Studies show that fasting may help improve your longevity and keep you younger looking longer.

Go with smoothies and cut out all processed foods, especially dairy and grains.

You might think that’s just too easy to be a detox, but think about it. No toast, no cheese, just fresh fruits and vegetables—they can be cooked by you—meat or a protein source and water, coffee or tea. Some people who eat meat insist on wild fish or grass-fed beef, since there are more health benefits. Cutting out dairy and grains can help you discover if you’re gluten or dairy intolerant. Dairy tends to be mucous forming, so if you consistently wake up with a cough, it may help.

A purge shouldn’t be part of your detox plan.

Seriously, I have a personal problem with people who take substances that cause diarrhea and are harsh on your colon. Laxative teas, pills and colon cleanses aren’t necessary or healthy. Eating plenty of fiber provides “scrubbing bubbles” for you colon that are actually healthy for you. Switch to a green or vegetarian diet for a few weeks as your detox and slowly add back mean.

  • Detox from sugar, milk, grain and meat. Cut out everything that contains sugar, including high glycemic index fruits and vegetables. Go a few days on vegetables and fruit only with water your drink of choice.
  • If you’re purging your body of toxic chemicals in the food, don’t forget to check your shampoo and hygiene products. Your body absorbs toxins through the skin, too.
  • Don’t forget to exercise while you’re detoxing. Exercise helps you sweat out toxins and cleanses your system through sweat. Drink plenty of water, too. Exercise will help you feel better.
  • Make sure you get adequate sleep, particularly if you’re fasting. If you’re just adjusting your diet, make sure it contains plenty of fiber to help move the toxins through your colon and out of your system.

Want To Increase Your Sex Drive?

Want To Increase Your Sex Drive?

People are living longer and healthier, which means they’re also enjoying all the pleasures of life longer, one of which is the closeness that can occur in the bedroom. Too often people just don’t feel sexy or have the desire. That can start to break down the bond between partners. There is a way to increase your sex drive and that’s by boosting your health with exercise. Exercise has been proven to improve the sex drive of both men and women, which is why it’s so important for both people in the relationship to get into shape.

You have to feel good to feel sexy.

Sex and sexual stimulation is a physical response, but your brain plays an important role. Working out not only makes you feel good, physically, it also boosts endorphins and other hormones that make you feel relaxed and good mentally. You’ll burn off the hormones of stress when you workout, too. Stress can slow any progress in the bedroom and keep your focus off the pleasures of sex. It simply ruins a romantic mood. Work out, feel great and enjoy.

It’s about your actual hormones and sex drive too.

When you workout, you give your libido a boost. When it builds muscle tissue, it also stimulates the creation of HGH—Human Growth Hormone. The more HGH that men have, the more potential they have or higher testosterone levels, since HGH is responsible for creating it. More testosterone means an increased sex drive and a super boost to the libido. Women benefit from exercise in a different way. Exercise improves their sensitivity to touch.

You’ll be able to become a marathon bedroom partner, rather than a sprinter when you workout.

Sex is tough exercise, but you don’t notice it because it also provides pleasure. The fitter you are, the more you’ll enjoy sex and so will your partner. Some sexual positions require more flexibility and you’ll be ready to perform without worrying about pulling a muscle. Endurance will increase, so you’ll not have to stop for a breath. Even an increase in strength can make you more of a star during sex. Exercise helps improve your circulation and that can even help prevent serious conditions like vascular disease and diabetes that can cause erectile dysfunction. Studies show boosting your circulation can help prevent erectile dysfunction.

  • When couples workout together, it adds a dimension of emotional closeness to all the physical benefits exercise provides. Both receive a physical boost to their sexual drive, too.
  • You’ll feel better about how you look when you workout regularly and that can make you feel sexier. When you feel sexier, you’ll respond the same way.
  • Exercise can be a boost to your sex life, but your sex life can also be a boost to your health by providing exercise. It can provide all types of workouts, strength-building, flexibility and endurance and is something you’ll enjoy more than a jog.
  • Eating healthy and choosing healthy foods together, working out together and enjoying life together are all ways to increase the bond between partners. That bond is the biggest sexual stimulation.

Should You Start A Low Carb Diet

Should You Start A Low Carb Diet

If you’ve considered a low carb diet, I’ll tell you what I tell my clients in Chino Hills. There are some valid reasons for using this type of diet for weight loss, but if you use one of the stricter types of the diet, such as the keto diet, it’s not changing your lifestyle. Keto diets are super restrictive and extremely low in carbs. It cuts out many grain products and all but eliminates potatoes. Eating in restaurants becomes almost impossible. So just like other fad diets, I prefer to healthy eating, which can also be lower carb.

Low carbohydrate diets don’t mean no carbs.

There are healthy complex carbs you need to be at your best. These are vegetables and fruit and even some grain products. Learning to eat healthier, while cutting out junk food, sugary food and processed food is good, whether you adjust the intake of carbs, protein and fat or not. In a healthy low carb diet, the average percentage of calories from carbohydrates is about 40 percent, compared to approximately 50 percent in the average American diet. Protein is increased dramatically to approximately 15 percent in the average American diet to approximately 30 percent. The amount of fat diminishes from 35 percent down to 30 percent and changes to a healthier version of fat.

There’s a lot more room for versatility in a healthy low carb diet.

Just like healthy eating, it helps build lifestyle changes you can maintain. You need carbohydrates for energy, especially if you’re trying to build muscle tissue. Healthy fat helps burn body fat and aids in recovery after a workout. Protein is the building block for muscles, too. Eating a healthier balance of these foods can provide a life where weight loss isn’t a problem. There is evidence that a lower carbohydrate diet forces your body to get energy from body fat. That’s a boost to weight loss.

There are health benefits to a diet lower in carbohydrates.

Paleo diets and keto diets all but eliminate grains. That’s not true of milder forms of low carb diets. No matter what type you choose, they offer many of the same health benefits. It helps to balance your cholesterol by reducing the LDL—the bad cholesterol— and increasing the HDL—the good cholesterol. You’ll stabilize your blood sugar levels, which helps prevent insulin resistance and fat storage.

  • Choose the best types of carbs, proteins and fats for your health. Grass fed and free-range organic animal products, healthy fat from avocados and whole eggs, plus healthy carbohydrates from fruits and vegetables provide a healthier, well balanced diet.
  • If you eat too few calories from carbs, it can cause headaches, weakness, muscle cramping, constipation or diarrhea, skin rash and even bad breath. Sustainable moderation is always the key.
  • The difference between healthy complex carbs and carbs to avoid, simple carbohydrates, is that complex carbs don’t cause spikes in your blood sugar, since they take longer to digest.
  • You can start a lower carbohydrate diet without all the fuss. Begin by cutting out sugar and processed products, slowly eliminating other unhealthy foods or higher carb foods as you go.