Fitness & Wellness

Get Outside And Move

Get Outside And Move

One of the benefits of living in Chino Hills, CA, is the weather. It’s not perfect all the time, but we don’t have the freezing temperatures and snow of the Northern Midwest or the constant stifling heat of other areas. It’s one reason I suggest that people take their workout to Mother Nature and get outside and move. Not only is the fresh air and sunshine good for the body, it’s good for the soul.

You’ll find that working out in nature can improve your mood.

While I don’t recommend running along a busy road, working out or running in a park can improve your day. Working out in an area with plants can certainly lift your spirits. When you’re working out under the sun, it enhances the production of vitamin D. You don’t have to do a formal routine to get benefit, just walking or even gardening can be enjoyable. If you have a few minutes available or are on your lunch break, walk to lunch. Even if you’re in a busy city, the walk and sun will energize you.

You can connect with others when you workout outside.

If you don’t know your neighbors, riding your bike or walking through your neighborhood can help you get acquainted. A walking trip to your favorite coffee shop on a regular basis will help you meet the regulars in your neighborhood. That’s especially important if you’re new to the area. Being social is a key element in being healthy.

Exercising outdoors can revitalize you.

There’s a great deal of research that indicates that working out in the fresh air makes you feel more revitalized than working out in the gym. It can boost your energy, improve your workout and even reduce your tension better. People in various studies reported that they reaped more satisfaction and enjoyment when they exercised outdoors. Other studies show exercising outside lowers blood pressure and heart rate.

  • Take precautions when you move your workout outside. Use exercises that are suitable and consider traffic, weather and even safe tanning and sunscreen. Dress appropriately.
  • If you run outside on irregular terrain, you’ll get more of workout and burn more calories than if you simply ran on a treadmill in the gym. Even the wind resistance can increase the calories you burn.
  • You can make your workout time a family time when you take your workout to the outside. Whether hiking with the kids, running around a playground, riding bikes together or even shooting hoops, it all counts as exercise that also provides family fun and teaches children to live an active lifestyle.
  • Not only is exercising outside a way to change up your exercise program and keep it interesting, you’ll sleep better at night when you take your workout outside.

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


Why A Food Journal Is Important

Why A Food Journal Is Important

If you’re constantly on the go, you probably have missed a few lunches or dinners. Instead of sitting down to a regular meal, you grab snacks throughout the day. That type of eating is a big reason people overeat. They forget they had that handful of nuts or those crackers and cheese. A food journal is important and a good way to help you become more aware of not only how many calories you eat, but also whether it’s healthy or not.

How do you start a food journal?

It doesn’t take much. You can go old fashioned with a spiral bound small notebook or update your tracking to your smartphone. You don’t even have to tally those calories along the way, especially if you’re busy. You can always do it later. Some people take a picture of everything they eat, rather than making notes. At the end of the day, they log it and tally the calories. To get even more information, make a note about your mood or how you feel. If you find frustration makes you want to eat crunchy things, be prepared for those times with an apple and ditch the chips.

A food journal is for recording more than just food.

What you drink makes a difference, too. Even if you had the perfect diet for weight loss, but still drank several cans of cola a day, you’d still gain weight over time. You’d also be failing to have a healthy diet. Colas, like most drinks that aren’t plain tea, coffee or water, are filled with sugar. Even diet soft drinks create a problem. Studies show they put on visceral fat—fat around the middle. It’s the most dangerous and difficult to lose fat you can have. If soft drinks are this bad, consider the 500 calories in that Mocha Frappuccino and you get the picture.

Food journaling can help you identify food intolerance and allergies.

Do you find you have indigestion frequently or feel bloated after meals. Take time to jot down when that happens and compare it to your food journal. Noting how you feel before you eat and how you feel afterward can help you find the offending food and save time and money at the doctor’s office. Even if you don’t identify it, having that information readily available for a doctor’s visit will give your health care professional better insight into the problem. Some people use an elimination diet to get to the root cause and find the offending food.

  • When you start tracking every bite you eat, you’ll realize that you often mindlessly grab snacks throughout the day. You’ll be surprised at how many times you grab a few chips or candy.
  • Food journaling helps you learn portion size. You need to learn portion size to record the food you eat and analyze the calorie or nutrient count.
  • When you track your food, you can also balance your macro and micro nutrients easier and ensure you have a balanced diet with adequate protein, carbs and fat.
  • Being more aware of what you eat can help you lose weight without dieting. One study showed that just journaling helped people lose weight over a period of three months.

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


Fit Men Cook

Fit Men Cook

At One Love Fit Club in Chino Hills, CA, I help people with both a personal training program that includes both exercise and healthy eating. While you can get into shape with exercise, eating healthy is also a top priority. You can’t out-exercise a bad diet. Working out for an hour, then stopping for a burger, fries and a soft drink or malt, will undo all the effort you put into your workout. Learning how to make healthier meals is important and one reason fit men cook.

Cooking healthy foods can be an adventure and doesn’t have to take that long.

You don’t have to make every meal a gourmet treat, just follow some basics when you prepare meals. First, omit foods that are processed or those that contain added sugar. Eliminating sugar will be tough, since it’s in about everything on the grocery shelves. How do you avoid it? You start with simple fresh ingredients. Make a salad topped with a hard boiled egg, baked chicken or lemon-garlic shrimp. Shrimp or chicken stir fry with a host of vegetables is also quick and easy.

Make healthy cooking even easier.

You can plan a week’s worth of meals ahead, using many of the ingredients in several dishes. Make them all on the weekend and a little extra for future weeks, and freeze or store in the refrigerator. You’ll only have to warm the food when it’s time to eat. In fact, it will take less time than sitting at the drive through line, waiting to order and pick it up.

Real men take charge of their life, just like real women do.

I see both men and women who aren’t ready to give up on themselves. That’s why they came to One Love Fit Club, to get a new lease on life. While it’s a traditional role of women to cook and men to box, we don’t take tradition as gospel, especially when it comes to good health. That’s why boxing is an excellent choice for both sexes and why both men and women need to cook healthy meals to be fit. Finding healthy choices for food should be part of everyone’s fitness program, male or female.

  • If you want to get adventurous and try new things, try spaghetti squash instead of pasta. It’s really delicious and a taste treat you’ll appreciate.
  • Eating healthy can be a simple as substituting peanut butter spread on a honey crisp apple instead of eating a candy bar as a snack.
  • Changing habits doesn’t have to be a difficult task. Start slowly if you’re not ready for the whole program. Skip fried food and opt for baked, air fried, steamed or boiled food and serve an extra vegetable with every meal instead of bread or pasta.
  • We’re so convinced that our program at One Love Fit Club will help you that we offer a 30-day, unconditional guarantee. If you follow the program and don’t see results after 30-days, you’ll get your money back with no questions asked. It’s a win-win for everyone.

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


I Don't Feel Like Working Out

I Don’t Feel Like Working Out

Everyone has had second thoughts about working out at least one time or another. Even I have. Sometimes, you just don’t feel like working out, but those are often the times that you’ll reap more benefits. I’m not talking about those times when you’re actually sick and running a fever. Not only is staying home good for your health, it also protects others at the gym. I’m talking about those times when you’re feeling funky, just not in the mood to exercise.

Are you ready to skip a workout because of stress at work?

Stress can definitely make you exhausted and want to go home, go to bed and forget the stress of the day. That’s not the best way to handle the situation, however. Rather than curling up in a ball under the covers, you need to work off the hormones created by stress or face feeling out of sorts for days. Working out and burning off the hormones of stress can get your body back to normal, while also creating hormones that make you feel more at peace. You’ll sleep far better at night after a good workout.

Are you dog-tired and don’t feel like working out?

It’s time to head for the gym if you’re tired, but have adequate sleep. Sometimes, all it takes to get refreshed is moving around, punching it out and get that feeling of satisfaction when you know you’ve done something kind for yourself. Exercise boosts circulation and that helps revive your system. As noted before, it also can burn off stress hormones that leave you feeling exhausted. You may be tired after a workout, but it’s a different type of tired that is satisfied with a good night’s rest.

Just do it. Go to the gym and start.

You can make a deal with yourself that as long as you go to the gym and do one exercise, you can go home and feel vindicated. So put on your gym clothes and go. After you start the first exercise, you can re-examine whether you want to continue or not. The chances are, you do the next one and before you know it, be into your routine and start enjoying the workout.

  • To avoid future desires to stay home, always have your gym clothes ready to go. The minute you get home from the gym, wash clothes that need to be washed and repack for the next gym visit.
  • One reason a personal trainer gets good results is that by knowing you’re meeting the trainer there, you’re held accountable. Even if you aren’t using a personal trainer, a workout buddy can be just as good. Workout with a friend who you have to meet and you’ll be more apt to go.
  • You aren’t alone. Create a group on social media who check in with each other. Every time you skip a workout or go to one you wanted to skip, report it to the group. You’ll be giving yourself kudos when you go and hanging your head in shame when you don’t. Most people want to skip the shame part.
  • If you haven’t given kickboxing classes at One Love Fit Club a try, do so. You’ll get a bargain at five classes for $29.99 and also get a free pair of gloves. It’s fun and you won’t have to face that workout dread anymore with kickboxing.

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


Is It Better To Workout In The Morning

Is It Better To Workout In The Morning

Probably one of the best reasons to workout in the morning is that you tend to get it done before the time-grabbers of the day have begun, making it more likely you’ll get your workout in that day. However, it’s a double-edged sword for those night people, since getting out of bed earlier than necessary is often a struggle.

A morning workout can boost your metabolism.

If you workout in the morning you’ll get a boost in your metabolism that will have you burning far more calories throughout the day. If you want to lose weight, that’s a really motivating factor. One study also showed that working out in the morning tended to improve sleep. A morning workout also gives you more energy throughout the day and super charges your energy level.

What about exercising mid day?

There are excellent reasons to workout on your lunch hour or immediately after work at four or five. The later in the day you workout, the more your body is warmed up and ready to put forth the best performance. Your endurance is higher when you workout later in the day and it decreases the potential for injuries during a workout. Even your body temperature is lower and that also adds to performance. Muscles are more flexible and reaction time is quicker, with blood pressure often being lowest.

The type of workout you do also plays a role in which time of day is best.

Your body improves functioning as the day continues, with protein synthesis being at it’s peak later in the day. It only makes sense that if you’re doing weight training or an intense cardio workout, that use the time later in the afternoon or early evening. Your body is loaded with fuel from the meals throughout the day, unlike early morning where you’ve fasted all night. There are many studies that look at the best time to workout and some found that those who workout later in the day got better results, but others show the early-birds get fitter faster.

  • Some studies also show that if you workout too late in the evening, there’s a potential for it to disturb sleep patterns. The studies also show that it doesn’t affect everyone in the same way. Some people sleep better after they work out at night.
  • When is the best time for you to workout? The best time is really a personal preference decision. Sure you get it out of the way if you workout early, but for those night owls, just getting up earlier is a problem.
  • No matter what time of day you chose to workout, keep it consistent. If you workout in the morning, stick with mornings and the same goes for evening. It creates a habit that makes it easier to continue.
  • At One Love Fit Club, our classes start as early as 6:00 AM with the last one starting at 7:15 PM, so there’s a time to fit everyone’s preferences, schedule and needs.

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


Best Leg Workouts

Best Leg Workouts

I like to think that at One Love Fit Club in Chino Hills, CA, we provide the best leg workouts that are geared to each client’s needs and goals. It doesn’t matter whether your goal is to bulk up, tone and shape or simply build your strength and energy, there’s a workout that’s perfect for you. It’s no secret that kickboxing is by far one of the most beneficial leg workouts that has many other benefits. It not only helps you get legs toned fast and is one of the reasons we focus on it.

Kickboxing is one of the best ways to get the results you want and provides other benefits.

The first of those benefits is that it’s a lot of fun, which means you’ll not only do it more, but look forward to doing it. You’ll work every muscle in your legs when you kickbox. It’s far better than just doing a workout of individual exercises that work specific muscle groups and areas quads, thighs, hamstrings and calves. You’ll not only work every muscle group and area, you’ll also work it on all planes and directions. Best of all, you’ll enjoy the workout, which means you’ll look forward to doing it, adding to your motivation to continue. Kickboxing also works other areas of the body and provides a good aerobic workout, too.

If you want to improve your performance, try these exercises.

I love kickboxing because it’s a driving force to do better and get fitter. In fact, some of the workouts we provide help to improve kicks, while it builds balance, flexibility and strength. This workout allows you to kick harder, higher and maintain balance. Start with a lateral stretch. It looks simple, but if you push to get your legs further apart each time, gets really tough. Next move to lunges, then do squats, leg lifts and leg swings. For improved balance when kicking, try balancing on one leg while lifting the other to a 90 degree angle.

Tone your legs and build strength.

There are great exercises for toning the legs and building strength if you aren’t involved in kickboxing. These are exercises almost everyone has done. You can start with squats, one of the best for the hips, abs and butt, then move to lunges, sculpting thighs, bottom and abs. Plank leg lifts, step-ups and single-leg deadlifts add to upper leg strength. Stability ball knee tucks tone calves and shins. If you want to tone the whole leg, box jumps can do it. Resistance band leg presses tone the quads, hamstrings and calves.

  • If you’re doing box jumps, make sure you have the best form and don’t lock your knees or quads. Also, drop the hips so it absorbs the force of landing. Doing these things will help prevent knee injury.
  • You don’t have to go to the gym to get shapelier legs. Walk more, ride a bike, jump rope or go dancing to help tone those leg muscles. These are all activities you can do anywhere.
  • Get more shapely legs at work or at home by taking the stairs instead of the elevator. Climbing steps will help shape your legs and provide a good cardio workout.
  • If you want to try kickboxing for shapelier legs, we can make it affordable. For just $29.99, you can get five classes plus our special One Love Fit Club gloves.

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


Get Rid Of That Muffin Top

Get Rid Of That Muffin Top

One of the things that many of our clients in Chino Hills, CA, love about kickboxing, is that it helps them get rid of that muffin top. Not only do they take off extra pounds, all that kicking and twisting the body works the obliques and helps tighten the waistline. Muffin tops are also called love handles and even if the names are cute, the actual flab isn’t. It dangles over the waistband of your jeans and looks like you’ve got a tire around your waist, which brings us to the other nickname, “spare tire.”

All types of muffin tops start in the kitchen.

Whether you’re talking about the top of an actual muffin or that roll of flesh that hangs over the top of your jeans, it begins in the kitchen. No matter how much you exercise, if you’re overweight, you’ll still have excess flesh that’s primarily fat coating the outer layer of your body, so your hard efforts won’t show. Start with a healthy diet that consists primarily of whole foods without extra sugar or processed foods. Cardio workouts help burn calories and so do strength building ones. You need to tone while you shed those extra pounds.

Working on your core muscles is important.

Whether it’s your belly, back or sides, toning your body, particularly core muscles, helps slim you down and improve your silhouette. You can start to eliminate love handles by doing exercises, such as Superman. Superman tightens the lower back and abdomen. Lay on the floor with your face down, arms straight ahead and legs stretched out straight, looking a bit like Superman in flight. Now the real work begins. Tighten your core muscles and lift your arms and legs up at the same time and hold for 10 to 20 seconds.

A bicycle crunch can help tone those obliques.

When you tighten and tone the obliques, you’ll be smashing that muffin top. For a bicycle crunch, lay on your back, lifting your feet as you bend your knees and have your calves parallel to the floor. Put your hands behind your head and bring your left knee to your right elbow as you straighten your right leg. Then bring the right knee to the left elbow and back down, as though you’re pedaling a bike.

  • Do a Russian twist, sit on a mat and press your feet into the ground with knees bent. Lean your body back. Join your hands together and rotate to one side and then to the other side as you twist your torso. As you get stronger, hold a dumbbell.
  • A butt lift can smash those muffin tops and tighten your tummy. Lay on the floor with knees bent and feet flat on the floor. Lift your bottom until your body for a straight line from your shoulders to your knees. Lower and repeat.
  • Add weights to your workout. Whether it’s a cardio workout or not, carrying a little extra weight in the form of a dumbbell or ankle weights can help burn up extra calories.
  • You’ll watch those muffin tops melt when you use our personal training option or sign up for kickboxing. Try our special five kickboxing class offer that includes gloves to learn how kickboxing burns fat.

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


Have You Tried Infused Water

Have You Tried Infused Water

Have you tried infused water? Do you know what it is? Infused water is water that has had fruit or vegetables in it for at least two hours or up to overnight. Those additives bring flavor and some extra nutrients, but not the extra calories you’d have if you drank juice. If you’ve ever had a glass of water with a lemon in it, you know how refreshing that bit of extra flavor can be. Infused water has many benefits for those who drink it.

You’ll probably drink more water when you drink infused water.

After air, water is a top priority. Consider the rule of three. You can go three minutes without air, three days without water and three weeks without food. Water is important for all your bodily functions. In fact, approximately 60% of the human body is water. Water is important in all bodily functions. It even helps protect the brain by acting as a cushion. It also protects the joints. You’ll improve your heart health, aid your joints and muscles, while also cleaning your body of toxins and promoting healthy blood sugar level, healthy skin and relieve headaches when you drink more water.

You can boost your immune system by drinking water with additives that have antioxidants.

For a boost to your immune system, infuse water between 2 and 4 hours, especially if it has citrus fruit that can make the water bitter after four hours. An immune system boost can contain cucumber, mint, mango, ginger, lemon or orange. Adding strawberries, cranberries, blueberries or raspberries can boost antioxidants, which also boosts your immune system.

Infused water can be great for weight loss.

When you increase the amount of water you drink, you’ll often lose weight just by doing that! It’s especially true if you drink a glass before lunch or dinner. It fills you up so you eat less. Some times thirst masks itself as hunger, so making sure you’re hydrated can help you avoid eating at those times. Boost your weight loss capabilities by infusing your water with mint, lemon, cinnamon or strawberries. Each of these can speed your metabolism to make weight loss easier. You’ll also feel more satisfied when you drink infused water, which can lower your caloric intake on snacks and meals.

  • Make sure you wash the fruit or vegetables thoroughly and use organic for fruits and vegetables on the dirty dozen list, which includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes
  • You can reuse fruits, herbs and vegetables a second time for infusion, but your water will have less flavor than the first time you used them.
  • Get pain relief from infused water containing pineapple, lemon, grapes, raspberries, pomegranate or cucumbers.
  • You can even lower your blood pressure with infused water that contains kiwi, pomegranate, guava, cherry or passion fruit.

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


Are All Processed Foods Bad For You

I know you’ve heard it or read that you should avoid processed foods if you want to eat healthy. I’ve even had it in my blogs. While it’s a generalization that is often true, it doesn’t mean all processed foods are bad for you. Processing may take away some of the nutrition, but what makes food unhealthy is often the additives. Cooking any food means you’re processing it, so unless you’re on a diet of raw food, processing isn’t always bad.

Whole foods are foods with the least amount of processing.

Processed food includes food that’s dehydrated, milled, canned, cooked or frozen. In some cases, the concern is that the nutritional quality of the food is lowered, but most of the time, it’s all about the changes made to the food with additives. Sugar and salt are two of them to watch for in food. Sugar, is often called other names, like fructose, high fructose corn syrup, dextrose, honey and etc. To make food look like it has less sugar, manufacturers often use several types of sugar, so it’s not at the top of the ingredient list. It’s important to be able to interpret the labels.

You can save money and time by making smart choices when it comes to processed food.

The fewer the number of ingredients in any processed food, the traditional thinking is the healthier it is. Food like canned beans, which contains beans and salt, can be rinsed and put on a salad to add nutrition without taking hours of time. Water packed tuna, canned salmon, frozen fruits and vegetables without extra additives are all healthy alternatives to their fresh counterparts and can save money.

Nix the refined grains, food with added sugar, those with chemicals with names you can’t pronounce and food with added salt.

When you start reading a label and it feels like you’re back in chemistry class, it’s time to put down the food and walk away from the grocery shelf. Processed food that contains refined grains, like white flour and even white rice, has no place in a healthy diet. All the good nutrients in the bran and the germ were milled away. Studies show that too many refined grains can lead to health issues.

Some frozen fruit and vegetables without added sugar or salt is often fresher than those you find in the store. The frozen options are normally picked closer to ripening and studies show they may have the same or even more nutrients than fresh counterparts found in the grocery.

Don’t read the front of the package with all the health claims that make you want to pick it up without checking. Always look at the ingredient list. The fewer the ingredients, the better.

You can often make your own nut butter, such as natural peanut butter, at whole food stores free after you purchase the nuts, but that’s not the only place for wholesome nut butters. Healthy natural peanut butters on the market only contain peanuts and sometimes a bit of salt.

Eating healthy doesn’t have to cost a fortune when you know how to save money. Neither should staying in shape. You can start your journey to fitness at One Love Fit Club for just $29.99.


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