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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Is Diet Everything? Eat Clean To get faster results in the gym

This weekend I went to the beach with my family. To participate in "family time", I had to join in and wear a swimsuit. As I looked down the beach in every direction, I saw so many young people looking fit, with perky booties and tight, toned bodies. Then as I looked down at my thighs all I saw was bumpy skin, and I thought to my self, ew! It does look like cottage cheese." 

With all the hard work I put in the gym, I shouldn't be experiencing this. Then I think about what I'm doing outside the gym. "EATING!" Do I eat clean? How often? When I don't, do I binge? These are important questions if you want faster results in the gym.

eat clean. personal training carlsbad

Here is a great way to lock in your eating and get control. Stop what may be sabotagingall your hard work in the gym! Now, I'm not saying you can't live and enjoy food, but learn to be creative and eat with moderation, portion control, thinking homemade, real ingredients with nutritional substance as a mandatory. Not just calorie counting please!

Think when eating.....

Low fats/Good fats

  • omegas, olive oil, nuts, coconut oil, avocado.......learn your good fats and eat them daily, just don't go crazy. 

Fiber/Carbs-moderate

Fast burning Carb (post-carb training)

  • vegetables, low glycemic fruit

 Dense Carbs-slow burning-startchy (pre-meal intense training)

  • sweet potatoes, brown rice/white rice, quinoa, high fiber whole grains, lentils

Protein- approx 1g per lb of body weight

  • lean meats/low fat with high protein like fish, turkey, chicken,
  • lean, iron rich meats sparingly like lamb, venison, beef (filet migon)

Low sodium

  • approx under 220mg daily recommended for those without hypertension (high blood pressure)

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!

Total 5 min, back exercises you do at home to relieve back pain and stiffness.

Do you experience stiffness and pain in your back? It might be due to tight back muscles that align your vertebrae and attach to your hips. Try these exercises as your daily morning regimen and see the difference it makes...

 Child Pose- with movenment

Child Pose- with movenment

1st Exercise Child's Pose/ with movement coming in and out of the pose

Make sure your elbows don't touch the matt or floor and as you push your palms into the floor try to lengthen your hips towards your heels, make sure your knees are open wide enough to give you room to get a good stretch in your lower back and hips

Do this exercise as a dynamic stretch- that means with movement with each breath. 

1- start with hips right over knees and shoulders right over wrists,

2- open knees wide and walk your hands forward, away from you, pushing palms into floor, TAKE A DEEP BREATH

3-and draw your hips towards your heels of your feet. Don't let your elbow touch the fllor but draw your chest towards the floor and rest your forehead on the mat.

TAKE A DEEP BREATH

4- come back up and repeat 10-12 times

*Transition between each movement through your breaths

 

 Cat Pose/ transitioning back into cat pose through breaths

Cat Pose/ transitioning back into cat pose through breaths

 Cow Pose/ transitioning into cow pose through breaths

Cow Pose/ transitioning into cow pose through breaths

2nd Exercise Cat & Cow

It's important to not hold the stretch to long. The more you move throughout this exercise through your breaths with control the more range of motion will increase and loosen up any tightness.

1- as you do cat, keep your hips over your knees and shoulders over your wrists. with an inhale pull your hips in, rounding your back and shoulders, pushing your palms into the ground, tucking your head in between your shoulders. Exhale

2- inhale transitioning into cow, drawing your hips back (sticking butt out), with still keeping hips over knees, allowing an exaggerated curvature in your lower back (lumbar spine), while pushing your palms into the floor, drawing your shoulders back, depressing (drawing down) your shoulder blades, opening your chest,  while keeping arms straight. Exhale

Repeat 10-12 times

*transition with each full breath, allowing your body to relax in the stretch, lengthening (drawing) and opening your body increasing mobility and loosing up your tense muscles.

 

  Core exercise- Bird Dog

 Core exercise- Bird Dog

3rd exercise Bird Dog

This is a great core strengthening exercise. It also is great for those who suffer from lordosis.

I want you to think of really connecting with where your belly button is and have it draw towards your spine, pulling in all your pelvic wall muscles (muscles used in doing kegels) when doing this exercise.

1- knees are hip width apart stacking your hips right over your knees. Shoulders are stacked right over your wrists.

2- tighten core and pelvic wall muscles as you lift, shoulder height, your arm and lift hip level, the opposite leg. Imagine a string attached to your foot pulling you towards the direction your foot is aiming and a string attached to your wrist pulling your arm in the direction its aiming. Try to keep hips square to the floor. You dont want to lift your hip with the leg that is in the air. Head should be elongated, forehead facing the floor.

Hold position for a count of 5 and switch.  Repeat the same with each side 10-12 times 

Do this exercise series every morning as soon as you get up. It won't take a lot to do, or try at least consistently squeeze it in your day. It will make a difference, improving your life!

If you have any questions or would like to schedule a complimentary consultation, call 760-658-4708. Mention this blog. Thanks.

 

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!

Get Your "QUICKSHOT" Glutes Exercises by Bikini IFFB Pro and Finish With An Awesome Reciepe

Even if your not competing, focus on glute muscle development to achieve strength with balance and stability. Not to forget, every lady wants a good derriere! I really like this video.  This is a great glute rountine and IFBB Pro Callie Bundy explains valuable points that you want to keep in mind when hitting these exercises. She knows her stuff!

Watch video all the way through with a note pad to write down these vauable points and take it to the gym! (Advise: Before beginning any exercise program, consult with your primary care physician.)

note: To challenge yourself increase weight with each set

Circuit 1

Moderate intensity

1) Hip Thrusts 12-15 reps 

2)Smith Machine- Squats 12-15 reps

3) Bulgarian Split Squats 12-15 reps per leg

Circuit 2

Moderate intensity

4 sets

1) Leg press 12-15 reps

2) Romanian Deadlift Stiff leg (RDL) 12-15 reps

3) Dumbell Sumo Squats 12-15 reps

If you need proper instruction, call me (Andrea T.) to set up a complimentary consultation. 760-658-4708 

 

Finishing of your workout with ITALIAN CHICKEN SKEWERS

 Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.  TOTAL TIME: 0:25  PREP: 0:15  LEVEL: EASY  YIELD: 8 SKEWERS  INGREDIENTS  1 lb. boneless skinless chicken breasts, cut into large cubes  kosher salt  Freshly ground black pepper  2 tbsp. tomato paste  1/4 c. extra-virgin olive oil, plus more for drizzling  3 garlic cloves, minced  1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish  8 skewers, soaked in water for 20 minutes  DIRECTIONS  Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.  Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.  Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.  Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/

Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.

TOTAL TIME: 0:25

PREP: 0:15

LEVEL: EASY

YIELD: 8 SKEWERS

INGREDIENTS

1 lb. boneless skinless chicken breasts, cut into large cubes

kosher salt

Freshly ground black pepper

2 tbsp. tomato paste

1/4 c. extra-virgin olive oil, plus more for drizzling

3 garlic cloves, minced

1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish

8 skewers, soaked in water for 20 minutes

DIRECTIONS

Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.

Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.

Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.

Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/