Fitness & Wellness

Meal Planning Can Save Money

Meal Planning Can Save Money

You might think that eating healthy can cost a fortune. After all, organic food costs more than traditionally grown fruits and vegetables. However, it doesn’t have to cost more, especially when you plan ahead. You’ll find that meal planning can save money, while improving your overall health. Many of my clients in Chino Hills, CA say that once they got into the groove with the program, it actually saved time, too.

If you find many of your meals are carryout or from the frozen food section of the grocery, it’s time to start planning healthier alternatives.

Starting a program of healthy eating means changing a lot of old habits. In fact, the core of those changes is planning ahead. It all starts by first finding what’s on sale at the grocery that week. Focus on the fresh fruits and vegetables, particularly the seasonal ones. Then find healthy recipes that use them. Plan every meal, making sure to use all the ingredients or can freeze what’s not used for that particular week. Many fresh herbs can be frozen and used later.

Save money on buying organic.

It’s not necessary to make sure all fruits and vegetables are organic. That can save money. Select organic for food on the Dirty Dozen list. The Dirty Dozen is a list of fruits and vegetables created by the Environmental Working Group that after washing and testing, still have high levels of pesticide. The list includes: Strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pear, tomatoes, celery and potatoes, in that order. You can save money by buying traditionally grown fruits and veggies from the Clean Fifteen list, those with the least pesticides. They include: Avocados, sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbages, cauliflower, cantaloupes, broccoli, mushrooms and honeydew melons.

Save time by making extra for the freezer when you cook for the week on the weekend.

Once you get started, you’ll find it’s far less expensive to make your own meals. Not only does it provide healthy food with ingredients you control, it also saves money and time. When you make meals, double the recipe so you have a meal to freeze. Eventually, you’ll only have to make one or two meals a week, using the extra you made.

  • You’ll find it’s far less expensive to create your own meals than opt for carryout or premade frozen dishes. You’ll end up with a fatter wallet, with less fat on your body.
  • Don’t forget to prepare healthy snacks ahead. Having snacks ready to eat, like freshly cut melons or nuts and seeds, can boost your nutrition and help keep weight under control.
  • Get the family involved in making meals. Everyone can help. It’s a good way to teach children about planning ahead, nutrition and saving money.
  • While eating healthy is important for weight loss and good health, so is a program of regular exercise. At One Love Fit Club, you can get five classes and official One Love Fit Club Boxing gloves for just $29.99. That’s a huge savings, too.

For more information, contact us today at One Love Fit Club

Weight Loss Over 40

Weight Loss Over 40

Weight loss and getting in shape over 40 isn’t nearly as easy as it is for a 20 year old. What once took a few months may take twice as long and you won’t bounce back as quickly after a tough workout. The body starts losing muscle tissue naturally in the mid to late thirties. You can lose between three and five percent every decade with about 30 percent muscle tissue loss for most men during their lifetime. The lower amount of muscle mass you have the slower your metabolism, since muscle tissue requires more calories for maintenance than fat tissue does.

If you’re inactive, expect to lose more muscle and gain more weight.

Not only does working out reverse the loss of muscle mass, it also burns calories. Excess calories are what put the weight on in the first place. When you workout, you’ll boost your circulation, which sends oxygen and nutrient rich blood to all parts of your body, so your skin will look younger, too. Strength training for both men and women can help burn off tons of calories, build muscle and take off weight.

Eat healthier.

Obesity has become epidemic in America and now, because many of our fast food restaurants are worldwide, has become a problem everywhere. At one time, the Japanese had little problem with obesity, but now it’s running rampant as their cultural eating patterns change. Eliminating sugary products in your diet and focusing on whole foods, like fresh fruits and vegetables or lean protein, can help you shed those pesky pounds that seem to want to stick.

Eating healthy isn’t dieting.

One of the biggest problems with dieting is that diets always end. Sometimes, they end in success and sometimes with a pizza, beer and bread sticks. Either way, you go back to old eating habits that packed on the pounds in the first place. Instead of dieting, making smarter choices when it comes to food will never leave you feeling deprived or hungry. In fact, you can eat some of your favorite foods, just not frequently and keeping portion control in mind.

  • What you drink makes a difference. Soft drinks add extra empty calories and diet drinks are bad too. Studies show that both can add inches to your middle, which means more visceral fat, the most unhealthy type to have.
  • Getting adequate sleep can help you lose weight. When you lack sleep, your body makes less leptin, the hormone that makes you feel full and your body goes full steam on producing ghrelin, the hunger hormone.
  • Eat more of your carbohydrates in the morning for extra energy and less at night. Make your dinner your light meal and lunch your main meal. The earlier you eat, the better and the less chance the food has to turn to fat.
  • Come in to One Love Fit Club and start a workout program. I offer personal training if you want extra help. You’ll love our kickboxing classes that burn off calories quickly, while you’re having fun!

For more information, please contact us today at One Love Fitclub

Lose Those Love Handles

Lose Those Love Handles

If you can pinch more than an inch, you probably have love handles. While the name love handles is a cute way of saying fat that rolls at the side of your midriff, it’s not so cute when you have them. It’s what brings a lot of people to One Love Fit Club in Chino Hills, CA. There are many reasons people develop love handles. It’s basically fat that has settled on your midsection around your waist and are most noticeable at the sides. Cortisol from too much stress, lack of activity, poor diets, lack of sleep, age and even some diseases that slow the metabolism can cause it.

You can reverse the problem and wear those skinny jeans without worrying about a hangover.

Start by eating healthier. Love handle come from excess fat around the middle, so getting rid of fat is the start of combating the problem. Making dietary changes, such as eliminating sugary food and highly processed food in favor of fresh fruits and vegetables, whole grain food and a lean source of protein is a start. Cutting down on salt and reducing sodium intake also can prevent fluid retention that makes love handles more noticeable.

Start a program of regular exercise.

You have to lose fat to truly get rid of love handles, but strengthening the underlying muscles is also necessary. Even if you trimmed down several pounds, you’ll still have loose skin and flabby muscles that look like true love handles. Bicycle crunches, side planks, twists, windmills and many other exercises can strengthen your core muscles. Focusing on the back, abs and hips will tighten the area and help get rid of those love handles.

Exercise helps in other ways, besides tightening the muscles.

Cortisol contributes to the development of abdominal fat, which causes love handles. Your body produces cortisol when it’s under stress. You can learn to deal with stress through meditation and breathing exercises, but until you do, burning off the hormones of stress with exercise is the best way to relieve it and get rid of those hormones. By doing that, you’ll be discouraging the accumulation of abdominal fat.

  • What you drink is also important. Many drinks are laden with sugar, with cola and soft drinks being particularly bad. Don’t even consider diet soft drinks. A recent study showed that people who drank diet soft drinks had more visceral fat—the fat around the belly—which includes love handles.
  • Get adequate sleep. Lack of sleep increases the hunger hormone and decreases the hormone that makes you feel full, plus adds to stress. Get 7 to 9 hours of sleep a night.
  • While it might sound counterproductive, eating food with healthy fat can help you get rid of love handles. Avocados have healthy fat and one study showed people who ate them regularly had less abdominal fat.
  • Join One Love Fit Club. Our program takes weight off quickly and can make those love handles disappear. We have several specials that you’re sure to love and offer a free ebook on ab exercises you can get.

For more information, please contact us today at One Love Fitclub

Find More Energy With Kickboxing

Find More Energy With Kickboxing

If you continuously run out of energy before the end of the day, exercise will help. You may say that you don’t have time to exercise, but think about the time you use online or watching videos or TV! You may say, “Hey, that’s my entertainment. It’s my way of getting rid of the stress of the day. I enjoy it.” We get that. Everyone should have something they enjoy as a treat after a full day of work. That’s why kickboxing can be the perfect way to get the workout that builds your energy and burns off stress. It’s so much fun!!!!

The body is amazing. The harder you work it, the more energy you have.

Sure, the first time you go to a kickboxing class, you’ll go home feeling dragged out. It’s a good kind of tired, since you’ll also have that euphoric feeling from burning off stress and increasing those happy hormones that happens when you exercise. The longer you attend kickboxing training, the more energized you’ll feel as it builds your endurance and strength.

You’ll start to feel more energized after you workout.

When you kickbox, it boosts your circulation and sends oxygen and nutrient laden blood to all cells of your body. It energizes you as it improves your focus and cognitive functioning, which includes your concentration. It provides a type of high-intensity interval training that has been found to increase attention and short-term memory. You’ll be ready to take on the world.

You’ll get better sleep after you start kickboxing.

That exercise helps you to get a better quality of rest and even helped people with insomnia. One study published in the Journal of Sleep Research, April 2015 edition, found that as little as 150 minutes of exercise every week reduced the symptoms of insomnia and improved sleeping patterns. Not only does it reduce stress and improve overall mood, it helps reset the circadian rhythm that dictates the awake/asleep cycle. More sleep means more energy the next day.

Kickboxing can help you lose weight. Losing weight can help with several sleep issues, such as sleep apnea, acid reflux or back pain. The higher quality of sleep you get, the more rested you’ll feel.

You’ll have fun when you use kickboxing as your type of exercise. There’s nothing more energizing as having fun.

The longer you workout, the more you’ll notice a boost in your energy. It won’t take long before you’ll find you get everything done faster and have energy to spare at the end of the day.

If you’re feeling exhausted at the end of the day, it’s time to change all that. Call, message or come in and find out how we can help. At One Love Fit Club, we offer both kickboxing classes and personal training, which can help boost your energy level quickly.

Want to Learn More About KickBoxing?

Contact me today here or call me at 909-529-2201.

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.