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Jen’s 1st Blog of 2012: Are You with Me?

Jen’s 1st Blog of 2012: Are You with Me?    
Written by J. Opaka, Edited by K. Diaz  
 
To give you all an idea of just how new I am to this, I did an Internet search on "blogging", and I still don't quite understand what the word means. I'm hoping we can figure this out together; in the process learning new and simple techniques that can improve your physical health. My greatest joys are in helping people find relief from physical pain, watching them surpass their weight loss goals, hearing that they no longer require certain medications and are happy and stress free! How awesome is that?! 
 
For 2012, I decided to explore the blog as a means of delivering safe and effective exercise and stretching practices, to counteract the many “extreme” style workouts that have been introduced to the industry. I've watched in disbelief, as people are encouraged to complete exercises that can absolutely injure them in the short and long term. From the perspective of a personal trainer, the dynamic movements that both programs advocate are not for everyone.

But Baby it’s Cold Outside

We all know that cold weather is a matter of relativity in Southern California. It’s not snow and high winds but we can feel the downward shift in our motivation for activity, when the temperature dips below 60 degrees and the sun is setting a little earlier. Curling up with a book and a hot cup of tea seems like the obvious choice over heading to the gym to sweat, right? Sorry Rockstars, but no. This is actually the best time to make exercise a cornerstone of your daily life!
 
You will be making higher demands from your mind and body for the next 60 days as more is asked of you. The holidays can mean excess calories as you celebrate with parties and family gatherings. If due dates at work are pushed up to accommodate the days off, there goes a chance for stress levels to rise as you kick it into gear. In a time that is infused with the spirit of giving it may be challenging to take some time for you. I assure you it’s more than necessary. Daily 30 minute walks and a minimum of 1-2 group training classes per week at Progressive Fitness can give you the boost you need and relieve any tension the time may bring.
 
We suggest group training because is the most effective form of

Time to get in shape

That's right, it is summer already and holidays are just around the corner. Everybody is going to be busy but that is no excuse not to take care of yourself in the process. In fact, because of all of the feasts, parties, guests, traveling and of course stress, it is so important to keep exercising. If you don't have time to come to Progressive Fitness or any other gym, go walk, watch an exercise DVD at home and work along with it because if you just put it on and then sit on the couch watching, what will that do for you? The point here is just find the time to exercise no matter how much or little it is. There are times when I do the BTN workout (better then nothing) too. Now the over indulgence of eating is also huge to watch. Load up on vegetables, lean proteins and complex carbs. Try to limit the cakes, pies and cookies too. Just because it's the holidays, it does not give us an excuse to gorge ourselves. Have fun in moderation and what ever you do, DO NOT DRINK AND DRIVE. Have fun everyone

Tips to help you eat fruit

In general:

  • Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
  • Refrigerate cut-up fruit to store for later.
  • Buy fresh fruits in season when they may be less expensive and at their peak flavor.
  • Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand.
  • Consider convenience when shopping. Buy pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.

For the best nutritional value:

  • Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides.
  • Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
  • When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.
  • Vary your fruit choices. Fruits differ in nutrient content.

At meals:

  • At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with low-fat or fat-free yogurt.
  • At lunch, pack a tangerine, banana,

Interval Training

Interval training could be what you are looking for if you are at a plateau in your workouts. Interval training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These 'sets' are repeated. You can do interval training in many different ways. For this type of training you can use a bike, elliptical machine, treadmill or you can even walk. The point is to just do a level of high intensity and then rest for the same period, or if still not recovered, take a little longer on the rest period. Here is an example of interval training I was doing today on the spin bike.

5 minute warm up at a medium tension.

1 minute at a medium to heavier tension as fast as possible.

1 minute rest at a light tension These two steps are repeated for 30 minutes, then...

5 minutes more at a medium tension then back to the interval training as described above for 5 minutes,then...

3 minutes cool down. To me, this is a pretty intense cardio session. I know some of you reading this can do more, and that is great. However, if you are not able, go at your own pace and pick your own levels of intensity and rest periods.

Thank You Everyone!

Progressive Fitness would like to thank everyone who voted for us in this year's Readers Choice Awards in the Peninsula Beacon. We placed first in the categories of personal trainer and for the second year in a row, pilates studio. This means a lot to us! Without all of you there is no Progressive Fitness and we are very thankful for all of our clients. Thanks again everyone and we look forward to keeping you healthy and motivated.

San Diego Progressive Fitness Center  4966 Santa Monica Ave San Diego, CA 92107  619-224-7348  progressivefitness2000@yahoo.com


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