5 tips to get in the best shape of your life

5 tips to get in the best shape of your life

With so much information out there, how do you know what are the most important things to do to get real results? Everyone's body is different and I'm sure many of you have tried something that worked for someone else but didn't work for you right? So I've put together these tips to help you narrow down the basic important things to do to lose weight, get toned, build muscle and maintain it. As you learn your body you can make changes that will increase your results to get you in the best shape of your life.

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The Attitude of Gratitude Changes Your Perspective Of Exercise

What's your attitude about exercise? So often exercise is perceived as a chore or a task that's for those who like doing it or for those who have put on a few pounds, or your doc prescribes it and now it's time to hit the gym. Well, if you adopt an attitude of gratitude then you soon realize exercise is a great way to take care of your body so your body can take care of you.

Attitude of Gratitude. Personal training vista

It may seem that there isn't enough time in your already busy life to squeeze in another thing to do. As a mother, the weight of carrying your responsibilities seems enough to be considered a workout. But you know, that isn't true. As your body starts to ache, your endurance level decreases and you begin to be short and snappy, feeling the heaviness of all that is required of you, the last thing you're thinking about is working out. Well that's the best thing you can do for yourself and those you care for. As you understand the body and what it needs and how much you rely on it working well for you. You may change your perspective on squeezing in those workouts. 

Tips to adopting the attitude of gratitude about exercise and its benefits:

  1. When you're able to release the stresses that life places on your body, you can increase energy levels, strengthen brain waves and neurotransmitters to be sharp and empowered to act quickly. 
  2. As you are working out, increased blood flows throughout your body releases endorphins and this helps you to have happier thoughts and help you feel better about yourself.
  3. Increase your posture, stability, mobility, and overall health,  so you can keep doing what you need to do.
  4. Decrease pain in joints, muscles and risk of injuries.

When you think about what makes you happy and focus on all you DO have, not what you don't, you realize life isn't that bad when you at least have your health and your body working for you. Take care of yourself so you can continue to care for those you love. Hit the gym or get in at least 3-5 days a week of fitness that includes, 

  • Cardiovascular training (cardio)
  • Strength Training (weights)
  • Flexibility Training (yoga)
  • Myofascial release (foam roll/deep pressure release massage)

Night time Binge Eating. 1 min Game Changer.

Are you one of billions struggling with night time binge eating? It's not as uncommon as some might think. You are busy, have a non-stop schedule, work late, and your to do list is so long. When you feel hungry you push the feeling aside in hopes of returning to it after finishing your tasks at hand, but then you only find yourself forgetting and knocking out another task on the to do list. By now the day is almost over and you realize you haven't eaten a thing. Does this sound familiar? Or are you someone who restrains yourself all day long and when you find quiet time the pantry or fridge calls to you? Whatever is contributing to your night time binge eating, here is a 1 min exercise that will be a game changer to get you to switch off that mode and re-structure your eating patterns. You got a minute?

 

 

 Try 1 minute pushups

Try 1 minute pushups

 

To start we must understand what this minute is going to do to help. This is something you need to be real with yourself about, decide you want to change and just do it. Here's what I'm talking about-

Game Changer Situation 1:

You haven't eaten all day and it's finally dinner time or possibly 1st/2nd meal of the day. Your craving high calorie, comforting food.

1 min game changer: wall squat for 1 full minute. Keep abs tight and weight in your heels of feet and squeezing your glutes the whole time. Or push ups on your knees or challenge yourself and do kettle bell pushups.

After the minute squat choose protein (meat or beans), Leafy greens, green veggies and a good fat, like avocado, olive oil dressing

Here are some night time food choices your body loves to help with weight-loss, increased metabolism and increase your body's longevity. Protein, Good fats and low carb, non-dense veggies

Then prepare some quick grab options so you don't find yourself waiting until night to eat. If you know you don't have an option to eat a large hearty meal later, more chances than not you'll find a way and make it a point to get your daytime meals in order. 

Game Changer Situation 2:

You ate throughout your day but during night time you get these urges to check out whats in the pantry or fridge. Your sweet, salty, crunchy fix is calling you!

1 min game changer: Care for your much needed tight muscles, foam roll (myo-fascia release) for 1 min+ Then stretch the same muscle for 1 min.. Breath and make sure its a good release and stretch, don't cheat yourself.

Then, if you still have the urge, for night time choices stick to protein, good fats (olive oil, nuts, etc. learn what you like and prefer.

 

 

Clean eating: Quick and easy tips FOR those on the go

Everyone knows that the way to get real results from all the hard work in the gym (and to manage your weight) you have to eat healthy. With so many diets out there, how do you know what foods are really considered clean? Here are some tips for clean eating.

paleo. Personal training oceanside

Focus On Nutrients, Not Just Calories

In the long run, it is better to focus on overall health rather than calorie counting. Think: energy in, energy out. The energy that you get from food will be your body's fuel. Good nutrition allows your body to properly use the fuel/food efficiently, helping increase your longevity, not just make you thin.

Think about it...prevention is better than cure!

If your body doesn't get the nutrients it needs, it will eventually stop working for you. And that's when you'll find yourself dealing with real problems.

Clean Eating Tips At-A-Glance

  1. Hydrate
  2. Eat fresh produce in season (things you can eat raw makes it a faster grab)
  3. Avoid added sugars and processed foods. Stick with whole grains, all-natural ingredients, and a farm-to-table approach
  4. Balance fiber-rich carbs with veggies/fruit, lean meats, and good fat

1. Hydrate: Drink plenty of clear water through out your day-about a gallon

Have multiple water bottles that you can fill up. Keep one in a place where you can grab it as you're headed out the door, another by your desk at work, another one in the car, etc. The more fail-proof you make things, and set yourself up, the more you'll be able to stick to the needs of your body and not just the demands of the day. Don't be neglecting your body while knocking out your to do lists. You need your body. It's your vehicle in life!

Hydrating your muscles (the engine to your body) boosts your metabolism and performance levels, increasing your endurance. Let's not forget it also helps with appetite suppression, promotes organ function, and gives an overall healthy glow to your skin. Now why wouldn't you want to get proper water intake with all those benefits?!  You can do it!

(If you don't like clear water add lemon, mint leaves, or sugar-free electrolytes.)

2. Eat fresh produce in season-load up!

Our bodies need the right nutrients to function properly. Make each meal better by adding more veggies. If you have a sweet tooth, fruit is a great choice.

Carrots, celery, green leaf lettuce, bell peppers, cucumbers, apples, berries, and pears are some examples of quick veggies and fruits that don't require much work to prepare and are convenient to grab on the go. For the best-tasting produce, learn what is in season and find out what your favorites are. Enjoy their delicious, juicy, mouth-watering flavors. You'll love the way you feel consistently eating fresh produce!

Think about it...veggies and fruit are fast-burning carbs that provide high fiber. They help your body absorb more nutrients from the other food you're eating and give you energy through vitamins and minerals that feed your body for optimal health. This makes your body happy!

3. Eliminate added sugars and prepackaged/processed food (eat farm-to-table)

It's all about choosing unrefined foods. Foods in their natural state don't have added sugars or additives. If you can't read some of the ingredients, don't buy it!

Think about it...eating sugar-added foods and processed, prepackaged foods leave you with crashing energy levels and increased appetite. This takes you on a roller coaster ride, and you feel like crap. It's not worth it!

Let's not forget to mention that eating this kind of food causes inflammation in your body and can increase aches and pains throughout your body and contribute to decreased thought processes. 

Great ideas include whole grain, fresh baked goods from the bakery section, bulk bin nuts, whole grain oats, brown rice, quinoa, barley, and similar foods.

4. Balance your diet

Learning your body's needs is important. Not everyone's body processes food the same way. Learn yours!

A great start in balancing your clean eating is knowing your body will burn carbs as a energy source first before anything else. Understanding this, eat denser carbs like sweet potatoes, red or purple potatoes, brown rice, and quinoa before an activity that would require a lot of energy. 

Lean meats contain essential  b-12, the highest levels of protein, and many more essential minerals. These help keep your muscles healthy and increase your body's performance. Your muscles are considered the engine for your body. You need to properly take care of them so your body can run most effectively throughout your life. 

Moderation of good fats is key. We need good fats for proper cell function and for our body systems to work right. But this doesn't mean go overboard! Remember, if you don't use it, it goes into storage (body fat).

Good fat ideas include olive oil, coconut oil, omega-3s, nuts (almonds and cashews are my favorite), and avocado.

Think...*feed your body nutrients, *increase fiber for absorption of the nutrients, *use energy (food) in to produce energy out, *increase hydration for organs to continue to function properly!

 Full of nutrients!

Full of nutrients!

Fat burning exercises! 6 easy tips to burn fat fast

Optimizing your body's ability to burn fat while preserving your muscle-building gains is the ideal way to burning fat and keeping the fat off. Increasing your heart rate, increasing your thermo-core while lifting moderate to heavy weights.

 

personal training vista

The most effective fat burning exercises, "short & sweet"

HIIT circuit usually is known as moderate-low intervals alternated with high-intensity intervals. That can consist of weighted squats with running.

It's one of the most effective ways to not just burn adipose tissue (stubborn fat), but it also increases aerobic and anaerobic endurance, increasing your metabolism. This will help you burn calories through out your day, way after you left the gym.

Know what your doing

An ideal fat burning training session would consist of  HIIT circuits- non stop circuit using moderate to heavy weight, increasing weight with each set. Now I have found some people do well with this style of training and some end up injuring themselves because they are unconditioned for the exercises within the circuits they are doing. If your not confident on doing the exercises, have a trainer, fitness expert train you in the proper technique and then get at it!

Don't sell yourself short

It's important to know properly how to execute the exercises so your not just selling your self short on receiving the full benefits of each of the exercises but your not, putting yourself at risk of injury, which is setting yourself up for failure in the future. Exercise is suppose to increase your strength, mobility and overall longevity, to benefit you for the future. Work with your body not against it!

Here's 6 Tips to burn fat fast.

Tip #1 Do each exercise in your circuit back to back with little or no rest. Do each set the same.

keeping heart rate elevated helps you burn the most calories.

Tip #2 Rest periods should be within 30 secs to 1 min.

Tip #3 increase weight with each set to get the maximum benefit, allowing you to build strength and ignite your metabolism, helping you tap into your fat storage, burning more fat throughout your day.

Tip #4 Remember your mind will defeat you before your body will. Stay focus, keep your mind right, and dig deep, breath and push through.

Tip #5 Stay hydrated and take your amino's! If your dehydrated you won't be able to push through. Make sure you are drinking up to a gallon of water a day. If you struggle with your water consumption, the night before your training session, make a point to drink as much water as possible and then, first thing in the morning drink a 16+ ounces of water with your amino's. Then an hr later drink more water.

*suggestion: Amino's can be taken before and after a workout, and before you go to bed based on intensity of workouts. (helps with recovery of muscles)

Tip #6 Having a heart rate monitor and device that can track your activity levels, helps to give you an idea of how many calories your burning during a session, how high your heart rate is so you can have more control over your caloric intake (food consumption). This truly simplifies your life. Remember you don't want to over eat. Eat what you use for energy. You don't want to store any more fat. Think of eating to satisfy the formula of "energy in to produce energy out". Your on your way to becoming a lean mean machine!

*I love the apple watch, it helps me monitor my heart rate, how many calories I burn throughout my day and I don't miss a phone call.

 

Stay Fit During The Holidays! Plan Out Door Activities The Whole Family Will Love

It's true, families that are active together, create a bond that brings them closer together and create an abundance of joyful memories you'll share time and time again.  During this holiday season stay fit by being active with your family. If you have a lot littles ones in the house, here are some great, "tire them out" games, that you'll all enjoy. Don't just sit back and enjoy them playing, Jump in! Be creative, make teams, adults vs. kids. You know your kids, get active with them and make it something you'll always remember.

When the family gets together, I love to have outdoor activities as "family time".  Even though my kids are older, we still jump on the bikes, skateboards and hit the beach or cruz the neighborhood. I like to sneek a game in there to challenge my kids. They are never shy when it comes to a competition, especially with their mom.

If your thinking of riding bikes, a dear friend of mine Denise, owns a great bike rental shop, Pedego Carlsbad. It's in Carlsbad, by the beach. It's a great ride for the family, especially if you have family in town and you'd like to show them how beautiful it is to live here. Also, burn off some of those calories we tend to pack on during the holidays.

For bike rentals in Carlsbad check out 

https://www.pedegoelectricbikes.com/dealers/carlsbad/rentals/

CALL STORE FOR  BOOKINGS

(760) 729-2453

Have An Amazing Time With Your Family This Holiday Season. Stay Active Together, Building Bonds That Will Last A life time!