7 Painless Ways to Drink More Water Everyday

How many times have you gotten to lunch and realized you haven't had a sip of water since breakfast, and maybe not even then? Maybe you're too busy to notice your thirst. Or maybe you're one of those people who can't stand to drink plain water. I hear you! But there are ways to make drinking water a seamless and enjoyable part of your day.

Before you start implementing the tips below, track your water intake for one or two days. Most fitness apps have a place where you can log your water. Are you drinking more or less than you thought? I tell all of my personal training clients to drink close to a gallon a day.

Here are some of the tips that I share with my clients to help them drink a gallon of water a day.

Stay youthful looking...drink up to a gallon of water a day

Stay youthful looking...drink up to a gallon of water a day

How to Squeeze in a Gallon of Water a Day, Even If You Hate the Stuff

  1. Add Flavor (Just Make It Sugar Free). Mint, cucumbers, lemons, and lime make water more exciting without any added sugars. Experiment with different combinations of herbs. Some water bottles have a special built-in infuser so you can remove the flavorings after an hour or so. You can also add sugar-free electrolytes like nuun tablets, which I reviewed a few years ago. Just don't drink all your water with electrolytes!
  2. Break Up the Gallon into Smaller Amounts. Did you know that a gallon is 128 ounces? Change your focus from one big, one-gallon jug to eight 16-ounce water bottles, which are the normal size we drink everyday. Hydroflask is a great product because it will keep your water cool all day, even if you leave it in the car. You can also pick from several different typs of lids.
  3. Keep a Water Bottle Next to Your Bed. That way, you can grab it right when you wake up in the morning and knockout your first 16 ounces without a thought. Drinking water first thing in the morning hydrates your skin and may even improve digestion and liver function.
  4. Drink 16 oz of Water Before Coffee or Tea. Coffee and tea don't count toward your daily water goal because they contain caffeine, which acts as a diuretic. To offset the dehydrating effects of coffee or tea, first drink 16 ounces of water. The same goes for energy drinks.
  5. Drink Half Your Water by 10 am. You'll stay hydrated the rest of the day even if you slow down on your water consumption, and you won't have to get up in the night to go to the bathroom. Have a game plan to meet this goal. In addition to drinking 16 ounces when you first get up, you could drink another 16 ounces with your mid-morning snack.
  6. Drink 16 oz of Water Before You Eat. Sometimes my personal training clients think they are hungry, but they actually just need water. It's easy to confuse thirst and hunger. That's why I recommend they drink water when they want an unplanned snack. Most likely the craving will not be there 30 minutes later.
  7. Make Low-Sugar Popsicles. Crush or puree fresh berries with some water and fresh mint. Pour the mixture into popsicle molds and freeze until solid. These popsicles make a refreshing treat on a hot day while keeping you hydrated. Just don't ruin the healthy benefits by adding sugar!
Make your own low-sugar popsicles as another way to stay hydrated

Make your own low-sugar popsicles as another way to stay hydrated

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?

1st, 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. 


Tip 1

Diet is so important. What you eat will be your journey to find out what works best for your body. Remember your gut will tell you everything. If your gut doesn't like it, you shouldn't eat it. Follow these must do guidelines;

  • portion control
  • no refined, added sugar foods
  • eat fruit during the day, not at night
  • eat more veggies than fruit, but eat both
  • balance your eating with real, whole foods
  • moderation with everything
  • consume good fats and lean proteins
  • eat clean, non-processed, naturally nutrient filled carbs
  • eat light at night and really try not to eat past 6pm-ish. (unless specifically needed for carb load for physical activity next day) hint, if your really starving after 7pm, non-cassinate/cassin protein shake or 1-2 hard boiled egg, if ya have too (good fats and protein at night).
  • drink close to 128oz (1 gallon) of water a day unless otherwise advised by doctor.

Tip 2

Engage in moderate to vigorous physical activity at least 3 days a week. Physical activity should be more than your calories consumed. But it's important to understand that doesn't mean to skip eating. If you don't eat enough, your body will hold on to the food you do consume, thinking it is in starvation mode. Have meals planned out as you have your workouts planned out. Follow these must do guidelines;

  • plan your workouts, 3 days a week, take a rest day in between. Workout all major muscle groups and repeat your weekly workout plan for 2 weeks, then change the regimen. An example may be: day 1, 2 and 3; back & chest, biceps & triceps, legs (hamstrings, quads, and glutes) &abs. 

Tip 3

No late night eating. That's a sure way to pack on some pounds. If weight gain is what you're trying to do, make sure the weight you gain is good weight. Great carb loading options are; rice, potatoes, and pasta. If you're not trying to gain weight drink water and herbal teas at night. Hang in there it will get easier, I promise. Note: Your body gets used to the habit of you eating late, so if you switch it up, you'll eat more when you're supposed to, which is during the day time. Follow these must do guidelines;

  • drink water and herbal teas when you get a late night craving to munch

Tip 4

Mandatory- high calorie burn cardio session with a high calorie indulgence. When you eat high calorie food, be prepared to get in a good high calorie burn session that night or  wake up early to get in a fasting cardio session, burning the high calories (burn 450+ cal cardio). What's important is not to let those calories hang around. The sooner you burn them off, the better you can move toward your goals without having to go backwards because you enjoyed yourself too much.

Tip 5

Drink plenty of water 1st thing in the morning, throughout your day and especially after a cheat meal. How much you may ask? Make your goal 128 ounces (a gallon), a day. (Think of at least 8-16 oz water bottles a day.) That's a great start. It all depends on your activity level, diet and health conditions. Please, if you have heart issues or any health problems consult with your doctor to know how much she or he recommends. Drinking 16 oz of water first thing in the morning will start your day off right. You don't know if you're borderline dehydrated, and that is made worse if you went without fluids for hours at a time. So, drinking water first thing can prevent a long list of symptoms of dehydration like, fatigue, slow thought process and irritability. After a cheat meal it's important because a lot of times the cheat meal is full of sodium and you can become dehydrated easily as well have an elevated appetite. You don't want that. 

These tips have helped me achieve my goals and also helped me develop a realistic way of living a healthy life. Healthy eating and living should be your end goal, at least one of them. Give yourself the time to learn your body and discipline yourself in ways that allow you to live healthy, stay fit and feel great. It's really about living happy. Being healthy makes your body happy and that will in turn help you to enjoy life. Oh yeah, the side effect is ya look great at the same time!

 If you find yourself in a rut and you need some motivation or you just want to show up and get it done, knowing your on the right track to your goals, give me a call. I'm here to help! I can help you find your healthy way of living so you can reap your rewards time and time again. No more roller coaster, make it happen, it's possible!

Complimentary assessment/consultation Call 760-658-4708


You can have fun exercising. Here are a few ideas to try.

The thought of exercising can sometimes bum you out. To change that perspective try thinking about new types of sport or physical activities that sound fun and try one out. You might find the activity is so cool, it perks up your perspective and you realize you can have fun while exercising. If you can't think of anything, here are a few ideas that are great ways to have fun and enjoy life. Oh yeah, by the way, it's exercising too.

have fun exercising

Fun ways to Exercise:

Swimming- play a game in the pool that requires you to swim laps, dive deep to the bottom of the pool and provide consistent ways to move your body. Here are some game ideas: Marco Polo, Chicken, Tag, Colors, First one to find the penny, and many more.

Local sports leagues for adults- soccer, basketball, tennis, football, softball, etc.

Dancing- Take professional lessons where they also do performances.

JuJitsu- learn self defense and develop a great mind for technical skill while building real confidence.

Muay Thai/ Kick boxing- have fun hitting something and letting out your frustrations the right way. 

Obstacle courses- Train to do a mud run or just learn how you can get through each course and develop the skills to accomplish the task.

Rock Climbing- Tackle your fears, climb to great heights.

Off road/Mountain Biking- Or just riding your bike around your city.

Jump on trampoline  

Jump rope



Paddle boarding

The list can go on and on........

Explore this list and your own ideas, and I know you can find something that sounds fun and that you want to try out. Try it, you never know. You'll amaze yourself. You only live once and if exercising bums you out, then move you body by doing a fun activity you enjoy, consistently.

have fun exercising

Finding a fun thing to do that increases your heart rate and requires you to move your body for an extended period of time and you can do it consistently, is a great way to become healthier and at the same time, increase your joy for life. Making life worth living!

Need help get motivated and started on a fun exercise program now, call 760-658-4708 or email me at info@bodybydrea.com

Take charge of your health WITH 7 healthy habits

Did you know that the # 1 cause of death in America is cardiovascular disease? And #2 is cancer? Many of us think about our health only when we are sick or when a loved one becomes ill. Sometimes, when we start to consider the importance of taking care of our bodies, it's too late. I hope after you read this article you'll want to take charge of your health and motivate those around you to do the same. Our bodies don't start showing signs of neglect for years, when we're way down the road. Also, if you are predisposed to a specific illness genetically, you may be able to keep that gene dormant if you adopt a healthy way of living now. So make a commitment today to incorporate these 7 healthy habits in your lifestyle.

personal training vista

7 Healthy Habits

1. Diet/Nutrition (what you eat 85% of the time)

  • 5 servings green, red, yellow vegetables and 2 servings of fruit daily
  • 4 servings of protein with low fat
  • 2 servings of healthy fats like omega-3s, avocado, olive oil, nuts. 
  • 3 servings of whole grains (Unless you have allergies to grains. I'm an advocate for the Paleo diet, as many of you know. But the way I train, I need more dense carbs. By cleaning up my diet and eating Paleo most of the time, I have found my body works well with digesting rice, bran, and whole unprocessed wheat. As I'm working towards building more muscle mass, whole grains are an important part of my diet just as much as protein and veggies are. Find out what works best for you! Listen to your gut and how you feel. Your gut will let you know.)

2. Fitness (3 to 5 days a week of moderate to vigorous exercise)

  • Strength training 3 days a week. No time? Train at home. Set some kettle bells and free weights up in your garage or bedroom.
  • Flexibility training 2 to 3 days a week. Take a yoga class or download a video at home.
  • Cardiovascular (cardio) training 3 days a week. Go to the park with your kids and actually play with them! Try tag, soccer, etc. Get your heart rate up.
  • Plan your fitness like you do your work. Schedule time for your workouts. No excuses!

3. Sleep

  • Schedule your sleep time to get at least 6 to 8 hours of sleep. The average person needs 7 hours. Find out what your body needs to feel fully charged.

4. Meditation (keep the mind active and stress levels in check)

  • Deep Breathing - Connect with your breath
  • Progressive Muscle Relaxation - Tense and relax one muscle group at a time
  • Visualization/Imagery - Imagine you're some place relaxing, and connect your senses to that place
  • Listening to Music

5. Social & Environment

  • Limit toxicity
  • No drinking, smoking, drugs

6. Time with Family and Friends

  • Make time to spend with those you love and make life worth living

7. Spiritual Wellness (connect with the inner you)

  • Meditation and emotional stability, ground yourself and find inner peace

Be sure to continually think about and work on all aspects of your health and wellness. Don't forget a huge part of well-being is mental--keeping your mind active, your emotions and stress in control, ad balancing your need for social, environmental and spiritual health. 
"Genetics also play a big factor- so know your family history. Remember you may have a gene for cancer, but it may never get turned on if you are proactive and protect your health & wellness! "
"When your health is at stake nothing else matters!" - Professor Robert Fullbright

If you would like to know more about how to be proactive with your health or need help kicking your healthy lifestyle into gear Give me a call 760-658-4708. 

Quick morning workout, start your day right!

So much to do and so little time. Sound familiar? If you find yourself in a position where you just don't have the time to exercise, try this quick morning workout. You might find it gets your mind reaved up for the day a lot better than just a cup of coffee. Trust me, your body will love you for it.

image by @bornpacific

image by @bornpacific

Morning exercises

Circuit 1-sets1

1-bird dog 20-30secs

2-cat and cow 20-30sec

3-downward dog 20-30sec

Circuit 2-sets1

1-push-ups (modify if need-on knees or off of wall) 20-30sec

2-jump squats 20-30sec

3-sit ups 20-30sec

Remember form is very important. Tighten abs throughout every movement, let them help you stabilize and keep your correct body position throughout the movement. Stay focused, Breathe and connect your mind on the muscles you're using, let them work for you and get strong. You will get stronger! 

20-30 secs each exercise, with little to no rest between exercises. Approx: 5 min workout
*For a challenge, 45sec-1 min per exercise. 

If you're needing a push and could use a greater kick start to your healthy way of living, give me a call at 760.658.4708 and schedule a complimentary consultation. It's an investment worth doing.


How to get rid of knee pain

As we neglect the proper care of our bodies we experience pains that hinder our normal day to day activities.

Recently, I've been turning up the notch on my cardio program and I find my knees are getting the brunt end of it. I know I need to foam roll 1st before cardio and then stretch after but I find myself with to little time and so much to do. Squeezing in my workouts is a chore in itself. But neglecting what the body needs is fighting against what I'm trying to achieve when I'm exercising.

Understanding how to get rid of knee pain, made me reflect on how important it is when I train, so I'm not going backwards, instead I'm moving forward and achieving my results. Pain isn't fun! "Stop rushing and do it right the first time", something my mother would always say. 

Personal training san marcos

Here are a few tips on how to get rid of knee pain and keep it away.

There could be a number of reasons why your experiencing pain, tightness with the IT (iliotibial) band, calf muscles or/and hamstrings, quads..... To give you an overall, making sure your lower body muscles aren't the culprit,

Before workout

  • foam roll,(myo-fascial release) quads, It band, TFL (tensor fascia latae), glutes, hamstrings, calves
  • dynamic stretching to further prepare muscles before intense activity, relieving tension of the tendons that pull on the joint.

After workout

  • static stretch quads, It band, TFL (tensor fascia latae), glutes, hamstrings, calves
  • Stay consistent and you'll feel the difference. Your body will love you for it!

*To purchase a detailed list of dynamic and static stretches, email solution180@gmail.com and I'll send it to you via email.

Burn fat faster by building more muscle mass

Ladies, are you scared to lift heavy in fear of looking manly? It's a common misunderstanding that by lifting heavy weight you'll turn your fat into muscle and bulk up, making you look like a female bodybuilder who looks like a man. It won't happen! A lady needs to take a hormone- testosterone booster to get to that point. Also its not easy to build muscle, trust me, you can't accidentally get there. It takes real desire to put in the hard work, dedication and discipline, with consistency to make it happen. So with that, to burn fat faster, lets build our muscles, ladies!


Personal training carlsbad


To understand more why as a lady, you would want to focus on building muscle, you have to understand the priceless benefits that will give you the desire to put in the work. I put together a list of benefits in hopes that it will ignite your desire to lift heavy and build your muscles.

 Benefits of ladies building their muscles

  • Burn calories/fat long after you leave the gym
  • Be in the best shape of your life and maintain it! No more roller coaster diet rides
  • Increase metabolism and longevity. Your muscles are the body's engine.
  • Decrease injuries/aches/pains associated with age 
  • Increase performance of daily activities and increase stamina
  • Reverse time and feel young again no matter your age
  • Decrease limitations, enhancejoy of life
  • Prevent or reverse osteoporosis 
  • Decrease risks of cancer(s) and CAD, health risks, etc
  • Strengthen overall posture and proper movement
  • Look and feel sexy
  • The list could go on and on....

Your body is made to move, and building muscles builds strength and the capacity to move efficiently, achieving overall well being. The side affect is you being in the best shape of your life and maintaining it!

Want a workout program to build your muscles and start looking and feeling great?

Check out BodyByDrea's "workout programs" for each muscle group, including a "tips for success" chart and more to guarantee your results.

If you have any questions shoot me an email or call 760-658-4708. I'm here to help you get real results.


Personal training oceanside

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.



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. 


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!

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.


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!!!


Andrea Tagalog ACE,ACSM, PT

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

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.


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.


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.


How to exercise your abs!

Great Tips to know when doing abs exercises! Push your abs to exhaustion. Check out the first part of the video to understand how to get the most out of your abs exercises. 


Apply this approach to your abs routine. If you don't already have one, here is a rountine. Remember your abs are an endurance muscle so you begin working your abs when you start to feel the burn. Do't stop keep going till you just can't go anymore. Thats when timing the exercise becomes beneficial. Keep tension in the abs, if you feel strain in your lower back, re adjust and flatten back against mat or bench and re-engage abs. Dig deep, breath and you got this!

Total of 3 sets 3-4 x's a week.

1 abs exercise - Upper crunch

Set 1-1 min

Set 2 & 3- 25 reps

2 abs exercise - Lower Leg Lifts

Set 1- 1 min

Set 2 & 3- 25 reps

3 abs exercise - Bicycles

 Set 1- 1 mins

Set 2 & 3- 25 reps

For another abs exercise rountine check out this video

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 



(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.


PREP: 0:15




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


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/

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.

personal training vista

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.


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.


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. 


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/


PREP: 0:05




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


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.


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.