Fighting the Mid-day Slump

It’s noon, you’re tired. Your lunch break is about to start and you find yourself contemplating whether you should take a nap, eat, or possibly even run away from the dreariness of your office. Even though afternoon naps are wonderful, try to boost your energy levels by working out instead (then grab a bite to eat); you’ll discover that your energy and brainpower will be enhanced 10x more than if you had caught some Z’s .

Performing a workout in San Diego mid-day can be extremely beneficial both short and long-term. It doesn’t matter if you are lifting weights, cycling, running on a treadmill or taking a mellow yoga class; what ever your workout of choice, as long as you are moving your body & raising your heart rate you will be burning calories and fat, improving your stamina, immune system and overall physical abilities. Plus, adding a workout into your day is guaranteed to make you feel great about yourself (especially as everyone starts noticing how awesome you look)!

If the gym is an unfamiliar environment to you and your not quite comfortable walking into a fitness facility such as Point Loma Sports Club in San Diego, there are many options available to make you feel more comfortable completing a workout. Point Loma Sports Club in San Diego offers a variety of group classes for individuals of all fitness levels throughout the day. But in order to overcome “the slump”, we’ve put together noon-time classes in San Diego that will get your blood flowing & heart pumping!

On Mondays and Wednesdays you can get your cruise on with Cycling/ RPM in San Diego. This class will take you on the terrain with a motivational instructor leading the way through hills, flats, mountain peaks, time trials & interval training all to the rhythm of music that’s sure to get you amped. [Class times 12:15pm Mon/Wed]

Tuesdays and Thursdays are little more relaxed, but nevertheless challenging with Yoga Power in San Diego. Our Yoga Power class in San Diego is an intermediate vinyasa flow that builds heat strength and flexibility as you practice sun salutes, balancing poses, core-strengthening and more. [Class times 12:00pm Tues/Thurs]

If you are interested in taking one of our afternoon classes in San Diego feel free to give us a call or stop in to see us. Our staff in San Diego will be more than happy to introduce you to our facility in San Diego and provide you with a gratifying workout. We look forward to helping your fight the mid-day slump!

 

 

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Beat The Bulk

“I don’t want to get bulky…” A phrase I wish I would stop hearing from the mouths’ of women. Over time, I have worked with many women who fear lifting weights because they think it will make them look “manly”. So I stand back and ask, “Nancy*, in your honest opinion, would you say I look bulky?” And typically their response is something along the lines of, “No! You’re toned”, or “No way, I want legs like that”. While I’m flattered with the compliment – I am bummed knowing they could have the legs or butt they desire if they had incorporated strength training into their normal routine.

 

Strength training builds muscle, muscle burns fat, more muscle = more fat loss. Simple as that. Of course we aren’t factoring in nutrition, cardio, or daily activity level. But we are making a huge step in the right direction. A lot of my female clients in San Diego that are just starting out with strength training are intimidated by all the barbells, free weights and complex looking selectorized machinery. So, a great way to introduce this style of workout is by performing body weight squats (touching butt to dynamax ball), stiff-leg deadlifts with a light kettlebell, walking lunges, light bicep curls, traditional & tricep push-ups on the knees. All of these functional movements will work wonders for the body no matter what fitness level.

Forget the misconception that lifting weights makes you bulky! Lifting weights provides the body with the “toned” look we ALL desire.

 

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That Thing Called Yoga

One class was all I needed to justify my dislike for yoga.

 

 

I used to lift weights, occasionally go running and I rarely  stretched. That was all I needed (or so I thought). Stretching,  not to mention yoga, was something I deemed as torturous. I  couldn’t wrap my head around why someone would actually  want to twist themselves into an uncomfortable pretzel-like  position and hold, and hold some more.

Little did I know, every time I worked out without taking a few  minutes to stretch I was doing my body a great disservice.  Furthermore, every time I was offered to take a yoga class and  declined, I was missing out on an amazing physical and  spiritual experience.

One class was all I needed to change my perception of yoga.

Fast forward three years later to my fitness routine in San Diego; I still lift, I sometimes run, I do a lot of yoga and a lot of stretching. The benefits of including these two practices into my old routine are outstanding. So outstanding that it almost makes me mad at myself I didn’t practice these things sooner! Let me share a few of the reasons why you might want to include stretching and or yoga in San Diego into your workout regimen:

One: I can touch my toes. It’s time to say, goodbye kneecaps, hello toes! Fred Turok, chairman of the LA Fitness gym chain which commissioned research for a recent study, states: “Fitness levels in this country are reaching danger levels – not being able to touch your toes sounds laughable, but it is really a national tragedy.”

Two: My muscles are leaner and stronger. Though there are numerous benefits of the physical practice of yoga in San Diego, one advantage of a regular practice is an increase in muscle strength, tone, and weight loss. Michael Winokur, author for The Yoga Journal writes, “when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.”

Three: My mental health has improved ten-fold. You know that little voice in your head that tells you that you’re late for an appointment, or that you have too many things to do, or that you’re tired – we’ll I’ve finally figured out a way of shutting mine up. Granted – it’s still very much present; however, yoga and Pranayama (breathing) has taught me how to calm the activity in my head and control thoughts rather than letting them control me. Ultimately, I have given myself a chance to find rejuvenation through the silencing of the mind. “Yoga is the practice of quieting the mind” – Pantañjali.

If you read this and think, “YES, I am going to do yoga tomorrow!” Then my job here is complete. However, my heart’s intention is not to convince everyone to do yoga right away. My intention is to simply invite you to have an open mind and ask yourself if practicing yoga in San Diego would benefit either your physical body and/ or mental well-being.

 

 

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Nutritional Health

Excerpted from the book (“Your Emotional Fitness“)

We are all on a diet.  A diet is simply your eating habits.  Some diets are more beneficial to health and well being than others.  If you go on a specific diet to achieve a goal, and when the goal is achieved you “get back to normal”, the diet has not changed anything.  However, when you see your body as energy, and you see the food you intake as energy, you will make the right choices and have good health and proper weight.  It is through not being aware of your own body that you become unaware of what you are ingesting.  Make the food you eat a conscious choice, not something ruled by habit.  If you make food choices out of an utmost respect for this miracle that is your body, your weight will be at a healthy level, as will your energy and general health.

There is the raw food diet and the macrobiotic diet.  Both consist of healthy eating habits.   The raw diet consists of uncooked food, and the macrobiotic diet consists of all cooked food.  Both are good.  Both are healthy.  But they are opposite.  Which one is better?  Depends which expert you ask.  Is dairy good or bad for you?  How about animal protein?  Again, which expert are you asking?  How about coffee?  Red wine?

The conclusion to be found is that what works for one person may not be the best for another.  We all have different sensitivities, tolerances, and body types.  You know best how different foods make you feel.  Maybe you get tired and lethargic after certain foods.  Maybe certain foods make you feel light and good.  Be aware of your energy levels after eating.  Choose to create eating habits that work for you.   In fact, if you ask yourself the following two questions and obey the answers, your quality of life will improve.  What should you eat less of because it makes you feel tired or sluggish?   What should you eat more of because you feel energized and healthy?  Your body is always talking to you.  You must take the time to listen.

 A person who is overweight and “can’t” lose the weight is simply asking themselves the wrong questions.  They might ask “What would fill me up” or “what would taste the best?”  These questions only lead them to more unhappiness.  A better question might be “What would really be healthy for me and make me feel good?” or “What is something light and tasty that would give me good energy?”  A really good question to ask would be  “What will it cost me in quality of life if I don’t give up this overindulgence now, and how great would I feel if I did?”  That question will associate pain to overeating and pleasure to not overeating, which will cause a person to choose more wisely.

 Some people think they can change how they eat using will power.  However, this approach is in direct contrast to how we are wired.  We are wired to seek pleasure and avoid pain, and in this scenario we are using will power to avoid pleasure.  So if you want that jelly donut, please do not try to resist it in all its flavor and goodness.  You will just be torturing yourself and might eventually give in and eat the whole box.  Instead, see the jelly donut for all the pain it will cause you.  See the extra fat around your body and how the donut will make it worse.  See your reflection in the mirror and know that the donut will just add to your pain.  Now…you probably have no interest in that donut, because you want to move away from the pain it causes.  Remember, your mind is very powerful when you choose to be in control of it, and nothing means anything until you give it meaning.  So…make up stories and meanings that work for you, not against you.

The message is to choose the foods that make you feel good, light, and energetic, and choose the thoughts and beliefs that allow you to experience happiness…it’s that simple.  Bottom line…good nutrition and disease prevention is about more than just the food you eat.  It’s also about the thoughts you think.

When you get on a scale, remember that the scale will not tell you…how great a person you are, how much people love you, that you are amazing in ways a scale could not even begin to measure, and that you have the power within you to choose happiness.  Furthermore, your greatness will not be found on a scale, in the mirror, in a classroom, from reading articles such as this one, or from flattering comments from friends, family members, or lovers.  It is within you, so become conscious of the greatness that flows through you…and have gratitude for this beauty within you.

 

 

 

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Build Curves to Avoid "Skinny-Fat" Syndrome

Women are often torn between what they read in magazines, blogs, and society’s implausible expectations of what a woman should look like. Too often women end up blending elements of weight lifting and aerobic exercise that they sometimes develop a body type that is considered “skinny fat.” Skinny fat is the result of a workout regimen that burns body fat but does not build or sculpt muscle mass. It is a condition where they appear thin in clothes, but actually have a higher body fat percentage than they did before they started exercising.

To transform their bodies and build muscle, women need to get comfortable using heavier weights. Muscle will not grow or get curvy if you are pressing, squatting, or curling weights that have roughly the same resistance as your iPhone. Most women are afraid to lift heavy because of the belief that they will look bulky. In reality, women do not produce anything close to the amount of testosterone that men do. Instead of focusing on an exercise program with the sole purpose to look skinny, one should focus on the development of dense muscle mass to reap the benefits that weight lifting has to offer.

Women should increase weight-lifting volume and find an individualized workout program that will allow them to build those “jaw-dropping” curves. If you are unhappy with your workout regimen or feel the need to add variety please feel free to ask any of our certified personal trainers in San Diego for advice.

 

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Get Healthier With Your Diet

It is so hard in our day to day life to eat pure and nutritious foods.

I would like to give you some general guidelines on how to get healthier with your diet.
-Eat fruits and vegetables in a raw, natural state.
– Supermarkets often have to import produce from other parts of the world which means it is probably refrigerated for a long period of time. As much as you can SHOP LOCAL in San Diego!
– Avoid foods that have been tampered with in order to preserve them.
– It is thankfully getting easier and easier to get organic foods because of the increase in organic farming methods.
– Avoid processed food, white flour and sugar.
– Avoid foods that contain coloring, added sugar or salt and modified start or fats.
– Be sure to check the food labels before you buy. If you are unable to pronounce half the things on the label than that is a good clue that it has been majoring tampered with.
– Eat as many fresh fruits and vegetables as possible. When you cook your vegetables you destroy a lot of vitamins and enzymes.
– You may find it hard to eat the amount of raw vegetables you need every day. Truly the easiest way to change this is to add a veggie juice into your day.
This is a little more psychological but it is a great tip.
– Think about what you are eating. Don’t eat in a stressed or anxious state. Give attention to the food or the juice in front of you.
–  Gum diseases is a major problem in the United States today. You can even ‘chew’ your juice as a way to give your gums that extra strength they need.

 

 

 

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The Sprout

There are a multiple variety of sprouts..some of the most common are alfalfa (the least expensive, but also the most beneficial!), broccoli sprouts and clover sprouts bur there are also the less common like sunflower, buckwheat, pea and fennegreek sprouts.
Some of these need to be grown in dirt and some of these can be just grown in water.The water ones are so great because you can grow them anywhere.  Like I do in a jar in my cupboard.

ANOTHER QUESTION: 
Just how much more nutritious are these little miracles foods in comparison to other fruits and veggies?
THE ANSWER:They are about 500 TIMES more powerful than their counterparts that are not sprouted.

The least expensive and one of the most nutritious, the alfalfa sprout, in particular has something called, SAPRINON.  This stimulates the immune systems and activate the T-cell that fight free radicals and cancer.

So if you are trying to strengthen your immune system than adding sprouts is a number one priority.

IMPORTANT QUESTION: If you are a vegetarian wondering how you are going to get your protein?
THE ANSWER:Sprouts are deceptively high in protein, they are 40% protein.  Amazing right?!

 

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