Fitness & Wellness

Be Your Own Valentine

Be Your Own Valentine

%image_alt%You don’t have to wait for someone to send you flowers or candy, you can be your own valentine and give yourself a special present of good health. Of course, even if you have a special someone who already gave you a fabulous gift, it shouldn’t stop you from doing something special for yourself and maybe give the same gift to that special person. The gift of good health comes in the form of an exercise program and healthy eating.

Change your habits, change your life.

If you live a sedentary lifestyle, you’ll see the most change from this special treat. You’ll replace your aching back with a loads of energy. You’ll shed pounds quickly and see your body become more trim and fit with muscle tissue replacing fat. Best of all, the more muscle tissue you build, the easier it will be to lose weight. That’s because muscle tissue requires more calories for maintenance than fat does. Effectively, you’ll be boosting your metabolism.

Have fun while you’re getting fitter.

I love kickboxing for a number of reasons. It’s engaging and challenging, while also providing a great workout. It’s a good form of self-protection and can be effective no matter what your size. Kickboxing keeps you mentally focused, trying to predict the next move of your opponent, so it’s mentally stimulating. Best of all, it’s loads of fun and you barely notice the time whizzing by while you’re getting a total body workout.

Eat healthier to get in shape faster.

Many of the foods you eat are out of habit. In fact, many people notice that once they taste how delicious healthy foods are and kick their present eating habits, they simply can’t go back to eating junk foods again. Healthy foods are foods closest to their natural state with minimum processing. Here in Chino Hills, we have loads of places to find those foods at inexpensive prices. There are a number of farmers’ markets and farm stores where you’ll find them freshly picked that day. When you give yourself the gift of healthy eating, you’ll find you take pounds off quickly and they never return.

Don’t forget to hydrate. Water is an elixir that can’t be matched for hydrating and good health. You don’t have to be rich to drink plenty of water and you’ll get some amazing results. Drinking more water can actually help you lose weight.

You’ll sleep better at night when you workout. A good night’s sleep is not only a gift, it’s a blessing for some people.

Strong and fit is the new sexy. You’ll get admiring looks as you get your body in the shape you know it should be.

You’ll even improve at work. When you exercise regularly, it stimulates the brain and improves cognitive thinking. That’s one reason many companies offer fitness programs for their executives.


Working Out In Winter Weather

Working Out In Winter Weather

%image_alt%Working out in winter weather is just as important as working out in the summer. Even though there are often more active types of pastimes to do in the this city, the weather may not always cooperate. That’s why choosing these types of activities to replace a workout in the gym isn’t always the best idea. However, they make an excellent supplement when working out. Inline skating and other active outdoor sports can improve your level of fitness, but often don’t provide a complete workout your need for total fitness.

Don’t let the winter blahs stop you from working out.

One of the problem many people face is the depression that an overcast day can bring. While there are an average of 288 total sunny days per year, that leaves 77 days where the sky is cloudy and often overcast. A cloudy day is often one reason people don’t feel motivated to workout, but should be the type of day they do. The workout not only stimulates blood flow, but also stimulates the brain to create hormones that make you feel good. You may walk into the gym feeling reluctant to workout, but you’ll leave feeling great and energized.

Working out in the winter gets you ready for the summer sports.

Whether you’re looking forward to surfing or other summer sports, sticking with a workout schedule will keep your body fit and prepare it for maximizing your performance. The winter is also a good time to try new things and switching up your workout can be just the incentive you need to keep on the road to fitness. Try something new and interesting for your workout. Don’t stay with the same old thing. Winter could be the perfect time to get adventurous and try something new.

Winter workouts help to get rid of the excess pounds you accumulated over the holidays.

New year resolutions are perfect ways to start a weight loss program. It’s because so many people often gain weight over the holidays and a resolution is the perfect ways to take them off, as well as pounds gained at other times. A winter workout is the best way to shed your pounds and allow your resolution to become a reality.

Dress for the weather when you participate in an outside winter workout. Some days can be quite chilly, so insuring you dress appropriately is important. A longer warm up time may also be necessary during colder weather.

Start a program of healthy eating during the winter months. Eating healthy not only helps you take off pounds and keep them off, but also makes you feel fantastic.

Burn off the hormones of stress. Whether it’s winter or summer, stress occurs. You’ll burn off those stress hormones and clear your mind with a winter workout.

Track your progress. Knowing how much you’ve progressed can help keep you motivated and on track.


What Are Your New Year Goals

What Are Your New Year Goals

%image_alt%Your New Year goals are important. They represent something you want to achieve and at the time you make them, believe you can do them. Many people make fitness goals on New Year’s eve and start the new year with resolve. If you seem to have the same goals year after year, but drop them after just a few weeks, it’s time to change that pattern. Achieving your goals is important for a number of reasons, besides just fitness. It builds confidence and helps you realize that you can do anything you set your mind to do.

Break down your goal to more easily accomplished mini goals.

If you have a huge goal, it can look overwhelming. A huge goal is losing more than 10 percent of your body weight or getting into Olympic shape if you’re a couch potato. Instead, break that goal down to something more easily accomplished. That doesn’t mean you’re giving up on the big picture, just taking it step by step, so you can celebrate success and not be overwhelmed by the work that needs to be accomplished to reach the big goal. You’ll be able to chart your success better using this technique and be more likely to stick with your workout program.

Make your workout more fun.

Just because you have a fitness goal, doesn’t mean you can’t enjoy it along the way. Don’t stick with the same old type of workout, but vary your program frequently. Find a fun activity that you enjoy to supplement your workout program. That’s one reason we offer kickboxing in our studio. Not only is it a total body workout, it also holds your attention and makes working out more fun. Varying your workout has other benefits, one of which is to prevent the body from becoming to efficient and burn fewer calories. That can cause plateauing.

Get help with your nutrition.

Eating healthy is as important to fitness goals as working out. If you’re not giving your body the right nutrition, it won’t function as well as it should. Eating healthy also make you feel better and can help you shed pounds faster. Healthy eating isn’t the same as dieting. It’s all about making smarter choices when it comes to food, not about deprivation. You’ll achieve your goals faster and easier.

Stay focused. Keeping focused helps you whether you’re at the dinner table or getting ready to workout at the gym. You’ll be more likely to achieve those goals.

Get plenty of sleep. Sleep is important to achieving fitness goals. It helps boost your resolve and provides the energy to do your best.

Get outside motivation. Personal trainers are there to help you in any way possible. They can help you stay motivated even when you’re ready to quit.

Enjoy the new you. Give yourself credit for the progress you’ve made. It’s okay to feel good about yourself, so don’t pass on the opportunity.


Your Time Is Now

Your Time Is Now

Your Time Is Now

It doesn’t matter what your fitness or personal goal, you don’t need for the perfect time to begin it. Your time is now when it comes to getting fit. There’s no better time than the present, regardless how busy your calendar is, to begin a program. The busier you are, the more the fitness program will benefit you and aid you in achieving your best. Rather than be a time stealer, it’s a time saver.

When you’re fit, you work faster.

Whether it’s physical or mental work, becoming fitter can make it go faster. Working out helps clear away the cobwebs in your brain and improve cognitive functioning. That means you’ll be thinking faster than you did previously. The increased blood flow helps keep you alert, just as the dopamine the brain creates does. The physical fitness helps you build your endurance and do more physical work in less time. You’ll be able to function at top speed longer with less time devoted to breaks.

Waiting for the perfect time may mean you’ll never get back into shape.

Some times saying you have too much going on to start a program may seem legitimate, but at other times it’s just a way to avoid exercising. You may either think it’s too boring or you’re too out of shape and won’t see results. That’s why working with a personal trainer can be so helpful Not only does a trainer vary the program, but he or she designs one that’s specifically for your needs. It’s based on your fitness level, goals and special needs and will get results faster. Most of my clients are amazed at just how challenging, yet fun their exercise programs are. They wonder why they didn’t start sooner.

Family responsibilities may be a huge motivating factor.

While you might have used family responsibilities as a reason for not exercising, in reality it should be a huge motivator. Your family needs you and they need you to be your healthiest. If you have children, they’re learning everything they know about being an adult from the version you present them. Teaching children how to live a healthy lifestyle starts with you doing it. When you take the time to learn how to eat healthier and workout on a regular basis, you’ll also have more energy to spend quality time and even shoot hoops, hike or spend time in other activities with the kids.

One method of the exercise at my gym isn’t the typical type of exercise. This is kickboxing. Kickboxing is more than exercise, it’s a form of self-defense.

Exercise and even kickboxing can help you on the job. It will do more than just make you more alert and think faster, it will help your posture and your demeanor. You’ll walk taller and more confidently, while being perceived in a better light.

Exercise can boost your energy level, help you shed pounds and improve your health. It boosts the natural antioxidants the body creates to protect cells. It helps shave years off your appearance in the process.

You’ll sleep better at night when you workout on a regular basis. A good night’s sleep can aid in keeping you alert and provides heart healthy benefits.


Fight Holiday Weight Gain

Fight Holiday Weight Gain

Holiday Weight Gain

This is the time of year for holiday weight gain. While you might think it’s inevitable, it’s not. Holiday weight gain doesn’t have to occur when you plan ahead and learn how to eat right, while also participating in a program of exercise on a regular basis. Learning how to eat healthier isn’t dieting. That’s because diets don’t work. It means making smarter choices when it comes to food. You don’t have to eat special foods, but you may have to make substitutions.

Substitutions don’t have to mean you’ll give up everything you love.

Rather than dieting, you may substitute one food for another. It might be something simple such as eating brown rice or wild rice instead of white rice or something a bit more complicated, like substituting applesauce for some of the oil or sugar in baked goods. You’ll barely notice the difference and while the calorie savings may be small, they all add up to limit weight gain and aid in weight loss.

Keeping active and exercising over the holiday season also helps keep those pounds at bay.

Exercise burns calories, so it’s no wonder it’s a good addition to any weight loss program. It does something more, which helps you lose weight or prevent weight gain. That something else is to build muscle tissue. Muscle tissue requires more calories for maintenance than fat tissue does. You’ll be burning more calories around the clock. Effectively, it’s raising your metabolism.

You’ll burn off the hormones created by stress.

Stress is dangerous to your health, both mental health and physical health. One of the hormones created by stress is cortisol, often linked to abdominal fat. If you’ve ever had a particularly stressful day, you often find yourself eating foods (often crunchy ones) to bring relief from that stress. That can mean extra weight gain. While the holidays are filled with wonderful events, good friends and time with family, it’s also filled with stress. When you workout, you’ll burn off those hormones from stress and replace them with ones that make you feel good. It does a better job of stress relief than alcohol and doesn’t have any side effects.

Keep some ammunition against weight gain always available. Make healthy snacks ahead and have them in your refrigerator, at work or even in your car. Eat these between meals so you won’t be ravenous and eat high calorie snacks or overload at the dinner table.

Eating healthy doesn’t mean you have to give up all the foods you love. It means you just eat less of them if they’re high in calories and low in nutrition.

Working out can help you sleep better at night. When you don’t get enough sleep or enough quality sleep, you may find yourself reaching for sweets to boost your energy.

Eating slower can help prevent gaining weight, just as drinking water frequently. Slower eating allows time for the message of satiation to trigger and bring a feeling of fullness and water adds to that feeling of fullness without adding calories.


What Are You Thankful For?

What Are You Thankful For?

Are You Thankful

I am so thankful for my life, all the people I have the privilege of helping and my good health. It was quite humbling when I took a moment and saw all the blessings that I’ve received. Sure, I had to work hard, but I also know how truly blessed I’ve been for that hard work. I try to take a moment every day to be thankful, but especially this time of year. It’s a reminder to take a look around and see just how fortunate life is. Just like each one of you, I’ve had my ups and downs, but in the end, I have so many blessings that the negatives seem so small by comparison.

Counting my blessings is inspirational and has always driven me toward doing better.

There are so many extra things you can do to help you achieve more and stay healthy than just eating healthy and exercising. While it’s really hard to stay angry if you’re exercising to your maximum potential, if you do, you’ll may be affecting your overall fitness. Laughing, loving and having a positive mental attitude is important and can help your overall health. Laughter also lowers your body’s cortisol level, boost the immune system by increasing antioxidant and antibody production and actually helps overall health for many different conditions. I feel bless at so much in my life I enjoy and good friends to share laughter.

Practicing random acts of kindness makes you and the world better.

An open heart and giving disposition not only helps the world be a better place, it helps you and your health. Pay it forward. There are so many wonderful stories about small, almost insignificant kindnesses that have made a huge difference in someone’s life. Both the person perpetrating the act and receiving it benefited. It’s obvious how the person receiving it benefited, but not as much about the one offering. The person who practiced the act received a good feeling that helped make them happier too. Studies show it helps them be healthier in the process. Each random act helps counteract all the negativity in the world today.

Positive emotions help improve health, the chances of success and your overall life.

One thing you’ll often hear me preach is that exercise helps you feel better and can aid in eliminating depression. It’s true. You can also achieve that mentally and when you combine the two forces it’s powerful. Tying a positive attitude to a healthy lifestyle will not only help you live longer and more successfully, but also make every day worthwhile.

The next time you dread working out, stop and think how lucky you are that you have the physical ability to workout. Not everyone does.

Each time you take a bite of healthy food, know how lucky you are that you have it available.

Take time, not just during the holidays but all year around, to be thankful for all that you have. Even small things can seem like a miracle when you realize just how significant they are.

Laugh, love and enjoy the world and people around you. Each person is unique and precious. Appreciate them.


Get Excited About The Future You

Get Excited About The Future You

the Future You

There is only one thing that will never change and that’s the fact that everything changes. Every seven to ten years you’ve replaced all the cells in your body. Every day you’re replacing some of the old or damaged ones with new ones. Each day adds to your experience, so even the way you think about things can change. You’ll be a similar person in ten years but still very different. You can take an active role in how the future you will look and how healthy that person will be. Starting a fitness program can be the start.

It does get exciting to think you are the captain of your destiny.

Starting a fitness program that includes healthy eating and exercise can create a fit, healthy future you. That can be exciting..Just imagine feeling great every day and having the energy to accomplish more. You’ll also shed unwanted pounds and build muscle tissue to replace fat tissue. That means the future you will have a metabolism that burns calories faster, since muscle tissue requires more calories to maintain than fat tissue does.

If boosting your metabolism doesn’t excite you, the fit trim body your future self will have should.

Even if you don’t shed a single pound, you’ll look thinner. That’s because muscle tissue also weighs more per cubic inch than fat tissue does, so a pound of it takes up less space. Your clothes will fit better and may even be a few smaller sizes. It’s getting more exciting now, isn’t it? You won’t have as many backaches either. Exercising can help those too.

The future you will be more confident.

One of the most amazing results of working out is the confidence level it builds. Even before you see a difference in your body, you’ll have a new self image. The longer you workout, the better your posture becomes, so you’ll walk taller and look far more confident. That aura of confidence makes people you see and treat your differently, with more respect.

You’ll be more independent and able to carry groceries and other healthier items with ease. You won’t need to ask anyone for help with most things.

Once you realize you control your future appearance, you’ll also realize you control other areas of your life, and start to take charge. ‘

Working out builds mental toughness, the ability to continue long after others might have quit. That can be a great lesson to use in all areas of your life.

The more excited you become about the future you, the more dedicated you’ll be to sticking to the program and not allow anything get in your way when you’re working on a goal.


Make Your Fall Count

Make Your Fall Count

Fall Count

You can make fall count by starting a fitness program now. You can shed pounds, get stronger and feel fantastic if you act now. By starting now, you’ll have a great body to celebrate the new year and start it out right. No matter what your goal, getting a head start now gives you a great chance to be all you can be in the coming year. Best of all, you’ll find that our program is fun and functional. You’ll build strength and flexibility that helps protect you from injury from doing everyday activities.

Kickboxing may be great fun, but it’s also a super calorie burner.

You won’t even think you’re exercising when you learn how to kickbox. You’ll be focusing on all the moves and how to get the best of your opponent. It can burn 750 calories an hour or more, but you won’t have the boredom of doing one calisthenic after another or walking the same treadmill to nowhere. It’s also more effective in burning abdominal fat than resistance training. Let’s face it, everyone wants a flatter stomach and now you can have it.

Get your body toned while you build your energy.

A great workout program does more than just tone your body, although that’s one of the reasons people start them. It also gives you the extra energy you need to face the challenges of everyday living. Your body is amazing, the more you work it, the stronger it becomes and the more energy you burn, the more you seem to have. You’ll be tired after a workout, but it’s a different type of tired. It’s one that helps you sleep better at night and get going faster in the morning. After a short time, you’ll notice you’re getting more done in less time and be taking fewer breaks. That gives you more time for other things that you enjoy doing or have been putting off for a while.

Feel more confident as the new year approaches.

Our program promotes confidence. That’s because part of it is kickboxing. It’s a great way to learn self-defense. You’ll improve your posture and your attitude and not look like a victim. People who attack others normally choose those who look less likely to fight back…because in reality, they’re cowards. When you walk tall, you won’t be in the sites of someone looking for an easy target. You’ll also garner more respect with your new confident presence.

When you’re ready for the new year with your new body, it’s one more thing you don’t have to use for a resolution. You’ll be ready to tackle other issues, like a new job or a raise.

Looking fantastic at your holiday celebration is always fun and you’ll look your best after just a few months. It will be fun to see the reaction of people who haven’t seen you for a while.

If you start now, your workout will become part of your normal routine by the time the busy holidays come. You’ll also have the extra energy to handle all the celebration.

We have private training that can help even those who have failed at maintaining a fitness program previously. Everyone can be fitter, they just need the right help and support.


Is Sugar Really The Enemy?

Is Sugar Really The Enemy?

Is Sugar Really the Enemy

If you’re fighting the battle to insure a healthy diet, you probably have already labeled sugar as the enemy or at least the primary suspect. You wouldn’t be wrong to think that a diet filled with sugary foods is unhealthy, but don’t overlook many of the other generals that join in the battle. Fried foods, trans fats and white flour have their own targets in your body and are just as vicious as sugar in many ways. Learning to eat healthy involves more than just identifying one of the bad foods, it’s about learning which foods are good for you too.

You can simplify it a bit.

The easiest way to simplify healthy eating is to remember a few rules. The closer the food is to its natural state, the healthier it normally is. That means raw fruits and veggies are healthiest, with steamed ones right behind it. Healthier meats include those that are raised in a natural environment, such as grass fed beef and free range chicken or eggs. One study showed that butter from grass fed cows actually was heart healthy. It makes sense that if the food we eat was healthier in life, it should be healthier for you.

White flour is a no-no!

You lose many of the nutrients when flour is refined, such as calcium, vitamin E, phosphorus, magnesium and vitamin B. The high speed process raises temperatures to destroy many of the nutrients in it. It’s made of only part of the wheat kernel, the endosperm, eliminating the most nutritious parts and is basically just starch with no nutritional value. The process of bleaching the flour creates a byproduct call alloxan, a substance that has a similar chemical structure to glucose, that is responsible for causing diabetes in healthy lab mice and rats by destroying pancreatic cells. It basically adds no nutrients to your diet, but increases its calorie count. That’s not good.

Stay away from foods with high fructose corn syrup and ingredients you can’t pronounce.

If you want to keep you body chemical free and lose weight in the process, eat foods that are what they say they are and skip the processed foods. Eating healthy doesn’t have to be boring, but it does mean steering clear of foods with high fructose corn syrup and other ingredients often found in processed foods. High fructose corn syrup is found in many products and causes problems with triglycerides, inflammation and blood pressure. A recent study at Princeton said rats fed high fructose corn syrup compared to those fed equal caloric amounts of sugar had a higher weight gain. One of the reasons for this found in another study is that fructose, unlike sugar, doesn’t suppress the hormone causing hunger—ghrelin, so you keep on eating. Even worse, this stuff is in everything because it’s cheaper.

Eating healthy takes some thought and new information, but once you learn how to do it, the rest is easy and means you’ll never have to diet again.

Adding a program of exercise not only boosts your health, it gives fat a double whammy and improves your metabolism.

You’ll build your energy and health when you workout regularly and combine it with a healthy diet. You’ll be amazed at how good the food tastes and that you’ll never feel deprived.

As a personal trainer, I can help you learn how to eat healthier, while also getting your body into shape with a program of exercise. Even if you’ve failed at losing weight before, I can assure you this works.


Have Fun Boosting Your Metabolism

Have Fun Boosting Your Metabolism

%image_alt%If you’ve had problems loosing weight in the past, part of the reason can be a slower metabolism. Your metabolism dictates how fast you burn calories and that can depend on a number of things. For instance, super low calorie diets can actually slow your metabolism. The body responds to the excessively low calorie intake by insuring all vital organs receive enough energy to remain healthy. It slows down the number of calories you burn to conserve calories. Even if you have a slow metabolism, you can change that. Boosting your metabolism can start with a program of regular exercise.

Exercise helps you shed pounds while you’re doing it.

That’s not a surprising statement. Most people understand that to shed extra weight, they need to either eat fewer calories, burn more calories or do both. However, a program of regular exercise also helps you in another way. It builds muscle tissue. Muscle tissue requires more calories to maintain than fat tissue does so you’ll be burning more calories 24/7 the more muscle tissue you build. That means you’ll be boosting your metabolism.

You don’t have to be bored or dread your workout either.

Exercising alone can be a drag. That’s why people find it easier to succeed when they workout with others in a group setting. Everyone cheers each other on to success and has fun doing the exercises. It provides a more social situation, making it enjoyable and more like a game than a workout. You’ll get plenty of support when you workout with a group, too. Enjoying the activity keeps you motivated.

Not only will you boost your metabolism with a program of regular exercise, you’ll get other benefits.

Did you know that for every minute you exercise, you extend your life seven minutes or longer? Those extra years you gain are healthier too. You’ll be enjoying life more not only now, but in your senior years as well. You’ll also improve your flexibility to help prevent injury and build your strength. Your endurance will improve too. You’ll be able to dance all night, also boosting your metabolism.

Exercise stimulates the brain and protects the health of the neuronal synapses, which protects them and keeps your cognitive thinking clear and healthy.

Your skin will look healthier when you exercise. Not only does exercise send oxygen and nutrient rich blood to all parts of the body, it also stimulates the creation of antioxidants and adult stem cells to keep you looking younger.

You’ll help keep serious conditions at bay. Exercise can help prevent serious conditions such as diabetes, high blood pressure and even osteoporosis. In fact, some studies show it actually helps control some of these conditions better than some medications.

Regular exercise can also help you sleep better at night. A good night’s sleep keeps you going strong and won’t leave you craving sugary treats for energy.