Do You Have Stubborn Cellulite That Won't Go Away? Believe It Or Not, You Can Get Rid Of It

Cellulite is one of the most frustrating things to deal with. I decided to figure out how to get rid of my cellulite and I realized it wasn't going to be easy. I tried everything under the moon, but with  no real results, just only temporary results. This journey I took, required a lot of  patience, dedication and some real desire on wanting to get rid of it. This is what I did to finally get rid of my cellulite.

personal training san marcos

Celluite is fat cells that are right beneath the skin. It looks bumpy because the skin puckers due to the fat cell pushing against connective tissue.

 Foam Rolled consistently before stretching and exerciseing 

Foam Rolled consistently before stretching and exerciseing 

Foam Rolling, stimulate blood flow

  •  not just helps with tightness of the muscles ,myo-fascia release, but helps with blood flow through your connective tissue and brings blood flow close to the surface where your fat cells are located.
  • foam roll in a heated room or sauna to get awesome stimulation of blood flow in your areas of cellulite.
 Running Stairs, fat burning workout

Running Stairs, fat burning workout

High-intensity exercise

  • running stairs engages more of your leg muscles than alternative cardio. Skip a step to increase your challenge and engage more of your glutes and hamstring muscles. This High intensity workout will help you loose weight and burn off fat in the areas where you have cellulite.
  • Don't give up! when you feel the burn, that is an indicator your pushing forward on your goal.

 

Stay Hydrated

  • "dehydration can directly impede the body's ability to use and remove fat from the fat cells"-www.consumerhealthdigest.com
  • Try to drink close to a gallon, throughout your day.
  • drink water first thing when you awake in the morning, before coffee.
  • drink approx 33-40 oz of water by 10am
  • simplify the process, make it easy for you to stick to it! Have a water bottle at hand at all times, one that you can refill and keep track of how much your drinking throughout your day.
 Cupping- a form of massage

Cupping- a form of massage

Cupping, A deeper way to get blood flow

  • This is amazing! If you have severe cellulite or not, this is defiantly for you. You may want to buy a package of sessions to do this ecomnomically, doing this consistenly gets new blood flow to your tissues and in combination with exercise and diet, it ignites the process. It will still require you to have patience in the process but stick to it.

 

Diet- What your eating and how

  • binge eating is terrible for you. Your body isn't sure what to do with the increase of calories at one time and so it goes straight to storage, in your fat cells.
  • FAT & SUGAR should be eaten sparingly, large amounts can increase cellulite
  • Ideal diet would be considered a clean-eating diet, fresh veggies, lean meats, no processed, pre-packaged foods, sticking to proper portion sizes consistently.
  • Cheat days, still minimize portion size and the frequency of your cheat days.

Conclusion

If your serious about getting rid of your cellulite, you can do it! It will require you to stick to it to get the results. Keep in mind, this process is in-line with living a healthy lifestyle so this can help you achieve much more than just removing cellulite off your body. Make sure you incorporate all the above that has been mentioned. Getting rid of cellulite isn't a "one thing" job. It does require discipline with your diet, exercise and stimulating new blood flow to your body tissues where the cellulite is present. Include it in your health and fit lifestyle regimen, you got this!!!

Author

Andrea Tagalog ACE,ACSM, PT

If you would like further info and a complimentary consult contact Andrea  760-658-4708

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.

 

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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!

Dieting sucks! Struggling With Food Choices & How Much Is Okay?

To make it short and sweet, when it comes to choosing what to eat, think of, Good Fats, Healthy Carbs and Protein & what time of the day is it.

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To begin, download a food journal app like My Fitness Pal to your mobil device. This will make it convenient to keep track of your daily total caloric intake with out having to hassle with calorie counting. Simplifying the process is key!

Knowing your total calories for the day is important and being aware of how many calories each time you each is crucial to getting real results, without waisting your valuable time. For instance, my daily caloric intake is 1250, max 1500. I'll plug in what I'm eating before I eat it and it gives me my remaining amount of calories for the day based on my total amount calories. In the beginning you find yourself cutting it close before dinner is even near or maybe your not eating enough. This process will help you find balance and take control. Each day is a new day, start your day with implementing what you learned the previous days and your on your way to a healthier you and getting those results your working hard to get.

Protein

If you intensely workout regularly, it's advised to consume in grams what you weigh.If you don't work your muscles as intense, Still try to consume protein in each meal. A great guide of reference,   I weigh 125, I consume, or at least do my best to consume 125 grams of protein a day. The ideal source of protein is lean meats like,

Boneless, skinless chicken breast ( 5oz= 26.59g), Ground lean turkey ( 4 oz= 26.0g), White Fish 1 moderate size filet ( 6,1/4"x3x3/8" = 25.53g)

Do your best! To find out how much protein, also fat, carbs are in the foods your eating you can check out this great reference guide https://www.fatsecret.com/calories-nutrition/

Don't eat meat! If you don't eat meat, no worries. Just make sure your getting protein from another source and take a B-12 supplement.

Carbs

When it comes to carbs, think of veggies, sweet potatoes, yams, low glycemic fruits, like berries, green apples, etc. I have found that if you consume the majority of your carbs before 4pm you'll do good with no late night snacking.

The best time of day moderate amounts of carb consumption should be is in the morning before a challenging, brain powered day and before an intense workout. Dinner should consists of a good fat and a lean protein.

Good Fats

When you have an option to choose a dish with" not so good fats" vs. "good fats", always opt for the good fat. Good fats consists of avocado, olive oil, coconut oil, nuts, etc. To give you an example of an opt out, I'll go for avocado instead of sour cream or cheese. When cooking, high heat oil, I use coconut oil. Get rid of you vegetable oils and canola oil. Coconut oil is it's great substitute. When baking, olive oil is a great substitute as well. I've found when making brownies for the family during a special occasion, coconut oil has too much of a coconut flavor that over powers the brownies, but olive oil works great and you wont be able to tell the difference.  I will go into the differences of fats and saturated fats in an upcoming blog. Stay tuned for that! Good stuff to know!

While your waiting...

TO understand  more about not so good fats and good fats you can check out this cut/paste link below to read article. 

http://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats#1

Tip: Strawberries are a great pre-workout snack!

personal training san marcos

Here's a great recipe to try out!

 

 Recipe from http://www.delish.com/cooking/recipe-ideas/recipes/a50415/garlic-sriracha-pork-stir-fry-recipe/  TOTAL TIME: 0:20  PREP: 0:05  LEVEL: EASY  SERVES: 4 SERVINGS  INGREDIENTS  1 lb. ground turkey  1 tbsp. coconut oil  2 garlic cloves, minced  1 onion, sliced  1 eggplant, cut into half moons  1 red bell pepper, cut into strips  1/2 lb. green beans, cut into 2-inch pieces  1/4 c. soy sauce  2 tbsp. unfiltered, raw honey  4 tsp. sriracha  1/2 c. Chopped cilantro  DIRECTIONS  In a large skillet over medium-high heat brown ground turkey, breaking up with a wooden spoon. Transfer to a plate, set aside.  Return pan to medium heat and warm oil, sauté garlic and onion until softened, about 4 minutes. Increase heat to medium-high; stir fry with eggplant and bell pepper for 2 to 3 minutes.  Meanwhile, in a small bowl combine soy sauce, honey and Sriracha; add to the skillet with green beans and turkey. Sauté until green beans are bright green and meat is warmed through.  Top with cilantro and serve immediately.   Judy Kim is a NYC-based food stylist, recipe developer, and photographer. She also writes recipes for her website   The Judy Lab  .

Recipe from http://www.delish.com/cooking/recipe-ideas/recipes/a50415/garlic-sriracha-pork-stir-fry-recipe/

TOTAL TIME: 0:20

PREP: 0:05

LEVEL: EASY

SERVES: 4 SERVINGS

INGREDIENTS

1 lb. ground turkey

1 tbsp. coconut oil

2 garlic cloves, minced

1 onion, sliced

1 eggplant, cut into half moons

1 red bell pepper, cut into strips

1/2 lb. green beans, cut into 2-inch pieces

1/4 c. soy sauce

2 tbsp. unfiltered, raw honey

4 tsp. sriracha

1/2 c. Chopped cilantro

DIRECTIONS

In a large skillet over medium-high heat brown ground turkey, breaking up with a wooden spoon. Transfer to a plate, set aside.

Return pan to medium heat and warm oil, sauté garlic and onion until softened, about 4 minutes. Increase heat to medium-high; stir fry with eggplant and bell pepper for 2 to 3 minutes.

Meanwhile, in a small bowl combine soy sauce, honey and Sriracha; add to the skillet with green beans and turkey. Sauté until green beans are bright green and meat is warmed through.

Top with cilantro and serve immediately.

Judy Kim is a NYC-based food stylist, recipe developer, and photographer. She also writes recipes for her website The Judy Lab.

Need a Great Butt Workout That really Works? Michelle Lewin's video

Looking For A Great Booty Blaster Workout? Check out Michelle Lewin's video, She knows how to do it right. Incorporate these exercises in your leg day routine and make sure to do it right.

Watch the video all the way through before doing the workout. Pay Attention to her form and make sure you keep tension in the glutes during the entire exercise with each exercise in this video. Engage your muscles and stay focused. If unsure of what weight you should use, try a weight thats moderately challenging. Dig deep, Don't cheat yourself, You can do it! 

(if your unsure, seek advice from your primary care provider before starting any exercise regimen)

Exercising to fast?

When exercising sometimes you may find yourself going fast, trying to just hurry through it to get it over faster. Don't do that! That tends to lead to sloppy, uncontrolled movement where your possibly throwing the weights around instead of keeping the tension in the muscles, allowing them to work, executing each movement correctly.

Are you resting to long?

However, training to slow isn't good either. A moderate tempo is good and  you don't want to rest to long in between each set. If you do take long rests, your heart rate goes down, you'll loose your pump, muscles get cold and your level of intensity decreases loosing your guaranteed results your trying to achieve.

Try to keep your rest periods to no longer than 1 min In between each set of exercise. Try to do 4 sets of each exercise.

Important to know! Do It! Get your results.If you have any questions, don't feel confident doing these exercises on your own call me. I'm here to help.

760-658-4708-Andrea

The Power Of Stretching! Your Body Will Love You For It!

1st Thing To Know, It's Non-Negotiable, Make The Time To Do It, Do It Right And Do It Consistently!

Let's begin by explaining the differences between the types of stretching and learn to listen to your body to know how much long you need to stretch. Balance is important! I'm sure many of you have heard that its important to stretch first as well as after your training session. To clarify, dynamic stretching is the warm up movement along with lengthening the muscles and static stretching is a non movement stretch, where you hold, while lengthening the muscles.

 great stetch for hips,  back  muscles 

great stetch for hips,  back  muscles 

Understanding The Differences, What Kind Of Stretching Are You Doing?

 

Dynamic stretching is an active stretch, which means the muscles are being stretched during the movement as a form of a warm up. This allows oxygenated blood to flow to the tendons and muscle fibers, increasing joint range of motion and muscle fiber activation. To mention a few examples, shoulder circles, leg swings, side bends, hip circles, 1/2 squats, anterior, posterior pelvic tilts, cat and cow and a lot of other yoga moves are forms of dynamic stretching. It's ideally to use this type of stretching/warmup before any exercise program. Just make sure to use slow controlled moments through the full range of motion and  listen to your body.

Static stretching requires muscles to be warmed up prior to static stretching to prevent risk of injury. When the muscles are held in a non movement (static) position to lengthen the muscle fibers, it allows the muscles to release tension and increase flexibility. It's my opinion that the best time to static stretch is right after a resistance/strength training session and /or cardio session.

How long should I static stretch?

Hold your stretch position 30secs to 1 min as needed based on the tightness of your muscles, until  a feeling of release. Even if it's a slight release of tightness. Allow your muscles to lengthen in the right direction, focusing on your breathing, using your exhales as a cue to allow your body to release in the stretch with each breath.

Have great posture and balance and relieve aches and pains

Activities of our daily living can tighten certain muscles and over work others. This causes muscle imbalances and ultimately postural deviations. We start to experience Aches and pains and think "my body is falling apart" the though is it comes with get older, but soon we realize the importance of mobility and having a life that is pain-free. So what does that tell you? "You Got To Stretch!" Proper length of time and consistency is key! Don't neglect your body and what it needs. Keep in mind, your body works as a unit, so make sure you stretch upper and lower body. Don't feel you don't have the time, you don't have the time not too.

 Great Lumbar, Psoas and lateral hip STRTECH 

Great Lumbar, Psoas and lateral hip STRTECH 

Paying attention to your breathing and releasing as much as you can, any tension you may be in while stretching. Remember, you shouldn't be in excruciating pain. Any sharp pain, stop immediately! Feeling uncomfortable is normal. Stick to it and keep your mind right. FOCUS ON BREATH, LENGTHEN YOUR MUSCLES AND RELAX BODY IN STRETCH! 30 SECS TO 1 MIN.

Follow these steps be successful .

To walk you through the thought process while stretching you should,

1- clear your mind and before you begin to move into the stretched position, take a deep breath in and begin the movement towards lengthening your muscles.

2- move slow and controlled, using your exhales as a mental check in to allow your body to relax in the stretch. Tension can't release tension.

3-focus on your breaths and allow your self to lengthen the muscle properly in the right direction. As you exhale allow your body to gently go further n the stretch, without forcing it harshly.

4-be patient with yourself, there is no rush. Hang out and love your body. Give your muscles what they need.

5- know that the more you give yourself the time, consistency to stretching, you'll be able to be more mentally in tune with your body and your flexibility will increase. That's when you'll begin to really love it. You'll feel how your body loves you for it!

If you have any questions or would like to have guided training to fully experience what proper stretch is and can do. Feel free to call me anytime.

760-658-4708-Andrea