I am excited to announce the next Boot Camp mini-session. This time I am offering TWO time slots and TWO intensity levels. You get to choose. Register to attend one time slot for both weeks and receive a FREE Priority Fitness Burbank workout towel. My workouts are always positive, personal and powerful! This fabulous low price will get you two amazing sessions of fat-burning circuit training. I limit the number of participants to create a personalized environment. Don't miss out - Register today by going to PriorityFitnessBurbank.blogspot.com.
Friday, February 20, 2015
In the case of pronation, try arch-support inserts in your shoes. Stabilizing the arches may help lessen stress on your shins. Even runners with high arches may feel relief with orthodic inserts.
If your shin splints are caused by overuse, as soon as you feel achiness, cut back on weekly mileage or do non-impact exercises. Less pounding equals quicker healing. Use this time of resting your shins to focus on another skill such as swimming or fine-tuning your pushups. Try massaging your shins after exercise and then ice to reduce inflammation.
Stretching your calves will benefit your shins no matter what the pain is caused by. Lie on your back. Lift one leg and wrap a towel or band on the ball of your foot. Pull the toes down for 15 - 20 seconds. Switch legs. Repeat 3 more times. You can also stretch your calves sitting with legs straight in front of you. Wrap the towel around the balls of the feet and pull toes toward your chest.
If you don't see improvement, consult a physician.
Enjoy moving your body this week!
Friday, February 13, 2015
Fresh produce provides the cornerstone for a heart-healthy diet because it helps wipe out free radicals in the bloodstream, protecting blood vessels. It's what Zumpano calls "the whole-foods diet. You want everything to be in its natural form, as it comes from the ground, the less processed the better," she says.
Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important -- offering all sorts of complex heart-protective phytonutrients. That's why variety is best in selecting heart-healthy foods, says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association.
Here are a few top-performers:
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauteed spinach, pine nuts, raisins.
Give your Valentine the gift of a healthy heart, stay active and enjoy your food.
Thursday, February 5, 2015
Hit the Weights
Pumping iron keeps your metabolism humming. "Starting around age 35, women lose 5 to 10 percent of their lean muscle mass per decade" says Michele Olson, Ph.D. "So when you're 45, even if you weigh the same as you used to, you've lost about eight pounds of muscle and replaced it with eight pounds of fat." Studies have found that women who do a moderate strength workout four times a week can gain about a pound of muscle per month. This can boost your resting metabolic rate (RMR) so you are burning calories for hours after your workout.
Ditch Crash Dieting
Diet shakes, bars and supplements might sabotage your weight loss. A recent study in Obesity showed that people who reduced their calorie intake by 25% experienced a drop in their RMR. While you are crash dieting, you are most likely losing muscle, not fat. Your body will break down it's own muscle tissue to get the amino acids it needs. A better plan is to eat at least 1500 calories a day of real food in balanced portions, making sure to include protein, carbohydrates and fats.
This environmental toxin can alter your metabolism, hunger hormones and how your body stores fat. Limit your use of plastics - especially ones marked with recycling code 3 or 7. Look for BPA-free water bottles or choose stainless steel. Avoid consumption of canned foods & beverages, which often have BPA linings. When people ate fresh food for just three days, their BPA levels dropped by 66%.
Stay active, burn calories and have fun!
Friday, January 30, 2015
The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways. The best system of cardiovascular training is a blend of both higher- and lower-intensity training that is tailored to your body and your goals.
Steady state workouts are simple: perform your activity at a steady challenging-but-manageable pace for 20 minutes or more, aiming for a heart rate of 120-150 beats per minute. Steady state cardio causes unique adaptations in the heart. The mechanics of the way the heart pumps blood through the ventricles causes the heart to grow in capacity, pump more blood with each contraction and triggers your heart rate to drop substantially. A lower heart rate indicates a healthy, high functioning cardiovascular system. More importantly, it also indicates a high "parasympathetic tone" in the nervous system. That means an enhanced ability to relax, focus, and recover from stress.
HIIT workouts are a bit more complex. Perform your activity as hard as you can for a brief, set period (two minutes or less), then recover for a predetermined rest interval and repeat the cycle four or more times. Studies have shown that HIIT is nine times more effective for losing fat than steady-state cardio. Researchers are not sure why this is, but one reason may be the after-burn effect, in which the metabolism stays elevated for hours after an intense workout. Be cautious. With HIIT, you have a higher probability for over-reaching and injury. It is clearly effective in the short-run but can grind you down if you keep it up for months at a time.
Mike Robertson, MS, CSCS, notes that "The biggest thing we need to respect is that it's not one extreme or another. There's a time and place for both low- and high-intensity training. You just have to figure out how to put it together into one seamless, integrated package." Cross training can protect against injury, improve your performance and reflect balance in your life. Choose exercise to improve your health and reduce your stress and enjoy moving your body!
Saturday, January 24, 2015
Woo Hoo! I was certified as a TRX instructor last Sunday. I am very excited about using this equipment in my workout studio. Suspension Training is the next big evolution in functional performance training. The TRX suspension system works the body with an integrated approach of strength, balance, coordination and flexibility. Movement patterns fundamental to most human activities can be recreated, loaded and trained through repetition on the TRX to enhance execution on the playing field and in life.
My two TRX training systems will arrive shortly and I look forward to using them with all my clients. The strongest athlete and the freshest newbie can all benefit from this amazing tool.
Friday, January 16, 2015
Eat breakfast like a king, eat lunch like a prince, eat dinner like a pauper.
Measure portions.They are always smaller than you think; and it does make a huge difference.
Ignore everyone and do what is right for you. This person didn't cut out any foods but lost 146 pounds by using portion control, drinking water and exercising 6 days a week.
Make sure your plates are small. This person swears that smaller plates work.
Brush and floss after you eat. It really cuts down on snacking. Especially in the evening.
Stay positive, keep moving and Enjoy Your Food!