Killer Cardio Moves To Do At Home

Ever have one of those days where there seems to be zero time for yourself? Maybe you were stuck in the office all day and didn’t have time to hit the gym once you clocked out. Or maybe you were running around San Diego with the kids all afternoon? Sometimes it can be difficult finding time in your busy day to get in a good workout, but it doesn’t mean you have to skip it all together! Be it at the gym in San Diego, or in your living room, we have put together a few killer cardio moves that are guaranteed to get your heart rate pumping! For video guidance, check out your Point Loma Sports Club trainers teaching San Diego how to do these killer moves in the comfort of their own home!

1. Squats
Squats don’t always require a barbell to be effective. When performing your squats make sure to keep your spine neutral and feet slightly wider than your hips. TIP: Be sure to keep your knees behind your toes. To progress this movement add a jump between each squat, an explosive jump will really get your heart rate up!

 

2. Lunges
Get those quads burning with lunges! TIP: Keeping your spine neutral, pick a point in the room to focus on and place your hands on your hips for stability (don’t forget to engage your core!) To progress, move from one lunge to the next in a swift jumping movement landing in a lunge position. To regress this exercise lower yourself slowly into a lunge, back knee touching the floor and so on. It’s important to go at the pace you feel most comfortable with.

 

 

3. High knees

High knees are a stellar way to burn some serious calories. In order to properly perform this exercise, always keep your spine neutral while bringing your knees parallel to you hips. To progress, speed this motion up almost as if you were running in place. To regress, move slower allowing your knees to come hip level, comfortably returning your foot to the ground. TIP: keep your chest proud and back straight.

 

4. Mountain Climbers

Cardio + abs = goodbye calories, hello sweat! Not only will this exercise increase your heart rate, you will feel it in both your core and shoulders. TIP: to ensure proper form, keep your booty down and spine neutral (as much as you might want to, try not to tuck your chin). You may go as fast as you want with this exercise; to progress, speed up your pace, to regress, slow it down.


5. Burpees

Don’t go running away quite yet! This exercise can be regressed or progressed no matter your level of fitness. This total body exercise is a great way to strengthen your core, legs, and upper body all in one movement. If you are a burpee-beginner, try setting a small goal of repetitions such as 8 or 10 and when you feel more comfortable with them try the progressed version or increase the amount of reps. Start in a standing position, lower yourself into a plank one foot at a time and hop your feet forward back into a standing position. To progress, hop backward into your plank, complete a full range-of-motion push-up, hop forward and end with an explosive jump. Repeat. Oh yeah… we love these, too!

 

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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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Understanding Anger

Do you know why people get angry?  There are several reasons, but here are a few.
If someone makes you feel inadequate, you will strike out in anger.  If something you value is being threatened, you will feel anger.  If someone is in emotional pain, they will be angry, and you’ll probably know they are angry by their behavior and the energy they exude.  What they are unconsciously saying is “I am in pain, here’s some for you”.  Most anger or victim energy is caused by people feeling a lack of self worth, and by getting angry, they no longer feeling like a victim.  But in changing from victim to anger energy, they are still a victim of their own unconsciousness, and still releasing harmful chemicals into their body.

“Anger is never without a reason, but seldom with a good one.”
—Benjamin Franklin

We get angry because things aren’t happening the way we want, yet getting angry is the least effective way to make things occur as we want, because we are in our reactive (unconscious) mind instead of our thinking (conscious) mind.  We are thinking, unconsciously, that if we get mad enough, the situation will change.  Let’s say something bad happens.  Wouldn’t it be easier to just accept the situation and do what needs to be done? Instead, we create anger and unhappiness because we are attached to the idea it shouldn’t have happened.  You unconsciously believe that your anger gives you power, because it makes you right and the situation wrong.  You unconsciously use your anger as a currency… thinking it can buy you a different outcome if you get sufficiently angry.  By becoming aware that your anger will not have a positive effect on the outcome, you can begin to accept what is happening, which will weaken and change these feelings of anger.

 “You will not be punished for your anger; you will be punished by your anger.”
—Buddha

Some kinds of anger can be positive.  Anger motivated by compassion can be a powerful force to bring about swift and decisive action.  There have been many leaders throughout our history that were motivated by their anger to disrupt the status quo, and consequently made some powerful and profound changes.  I am not talking about out of control anger, but anger energy that is focused on making a positive change.  You may get angry about starving children, which may motivate you to do something to help.

“The question is not whether we will be extremists, but what kind of extremists
 we will be.  Will we be extremists for hate or love?  Will we be extremists for
 the preservation of injustice or for the extension of justice.”
—Martin Luther King

But anger, when not motivated by compassion, can lead to hatred…and hatred has no positive qualities at all.  The destructive effects of hatred are easy to see.  Feeling hatred totally overwhelms a person, and destroys their peace and presence of mind, which is the best part of their being.  Anger and hatred are your worst enemies; you would allow nothing else to rent a room in your head, where its only function is to destroy you.

“Holding on to anger is like grasping a hot coalwith the intent of throwing it at someone else;you are the one who gets burned.” — Buddha

The only cure for anger and hatred is for you to develop patience, tolerance, and compassion by being aware of your core energy and your perceptions.  When you take a strong stance from a place of compassion and tolerance instead of anger and hate, everything becomes easy, because you have access to all of your intelligence and reasoning ability.  When you never fall under the spell of anger, you will always have control of your world.  Try this: When you get angry at someone or feel hatred towards another human being…realize that if you could take a look into their secret past, you would see enough pain and suffering to disarm all of your hostility, and you will feel compassion for them instead.

“The first drawback of anger is that it destroys your inner peace; the second is that it distorts your view of reality. If you think about this and come to understand that anger is really unhelpful, that it is only destructive, 
you can begin to distance yourself from anger.”
—Dalai Lama

The next time you go out in the world, you might want to direct your attention to people—in their cars, on the sidewalk, talking on their cell phones—and just wish for them all to be happy and well and to rejoice in the comforts and pleasures that come their way.  All of us have a soft spot: a capacity for love, tenderness and compassion.  If we encourage this soft spot it will strengthen and grow; if we ignore it we may become bitter.

“Love is not what you want, it is what you are. It is very important to not get these two confused. If you think that love is what you want, you will go searching for it all over the place. If you think love is what you are, you will go sharing it all over the place. The second approach will cause you to find what the searching will never reveal.”
—Neale Donald Walsch

Now…think about the people or events that get you angry…and decide how you can change your perception and interpretation of them to one of understanding, tolerance, compassion, and love.  And watch as your energy changes from negative to positive…and decide which one feels better.

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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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