Wonderfully Fit Personal Training

The first thing most of us did when we were born was to take deep, full breath of air in our lungs. Instinctively, we knew we had to breathe deeply in the light of our new, air-filled world. We did not have chronic pain, but we were constantly in motion. We wriggled, squirmed, cried ... we passed by all possible means. As toddlers, we jumped, ran, climbed. Sometimes, we continue to cry. We were deeply breathers. We fully utilized our lungs. But as we grew more, for different reasons, we stopped our movement. When we stopped breathing deeply and so fully, several things. * Our bodies are no longer all the oxygen we need. * The muscles around our chest, back, abdomen and lungs became tighter and shorter. * Our neck muscles strengthened, because they were not used as they were. How and why is it that deep breathing help? * It introduces more oxygen in our bodies. * It helps us get muscles flexible than we used to have. * It allows our posture. We help with oxygen to be more alert and has

Saturday @ 12 noon at Shear Rhythm Dance Studio, 4126 Viking Way, #220, Long Beach (cross streets are Carson Blvd. and Bellflower Blvd.) THRU WONDERFULLY FIT STUDIO. Starts 9/11/10. Shear Rhythm Dance Studio is upstairs and directly across street from Cirivello’s Sport Stop. Look for Shear Rhythm Banner on side of building.

The sharing of joy, whether physical, emotional, psychic, or intellectual, forms a bridge between the sharers which can be the basis for understanding much of what is not shared between them, and lessens the threat of their difference."

Fall into Fitness with our Zumba® Classes. I am passionate about fitness and health! I love teaching Zumba. The reason is simple: Every class feels like a party! Come join me and you’ll see what I mean. You don’t even have to know how to dance. Just move your body and follow my lead. It’s easy! In my class you will party to Latin and international rhythms while getting in shape! Come prepared to burn lots of calories, have fun, make new friends and dance your way to health! It’s all about having fun and feeling good about yourself while losing weight, looking great and becoming healthier. Please mark your calendars, as the fitness party will begin Wednesday, 9/8/10, 7 – 8:00 p.m. Bring a water bottle and be ready to move!! See you then!  7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10% discount = $189 Per week -- $ 30 Per class -- $15 OTHER ZUMBA CLASSES TO BE ADDED 8:00 p.m. Thursday AND 8:30 a.m. Sunday OR

#6 Bring your own lunch. By bringing your own lunch, you can control your calories and save money.

#5 Drink more water. Many people eat when they’re bored. By keeping a bottle of water handy, you can resist the urge to hit the vending machines, and drinking water makes you feel fuller, so you’re less likely to overeat.

Deliver Yourself from Temptation Stay busy. Do something that's not conducive to eating. The folks we talked to aren't sitting around thinking of hot fudge sundaes. They're singing in choirs, taking classes, running marathons, leading groups, and more. Keep 'em out of sight. Overwhelmingly, successful people control foods like chocolate, ice cream, and potato chips by not having them around. "It's easier to fill the house with treats for my kids that I don't like such as Oreo cookies," says 30 year old Tammy Hansen, who trimmed off 60 pounds. Moderation is key. But they're not depriving themselves, either. "If I want a piece of cake, I'll have one," says Mazda. "Then I just won't have another one for a week or so. Knowing that I can eat something and no one's going to say 'you can't' works for me." Limit portions. "When I have to snack, I put my hand in the bag or box and whatever I can grab, that&

Why Warmup Before Working Out? 1. Proper warm-up helps prevent injuries. You need to sweat a little, but don't get fatigued by the warm-up. 2. Increases the removal of lactic acid accumulated during previous workouts. 3. Increases the efficiency of contracting muscles. Some light stretching is good to get limbered up. 4. Research suggests neuromuscular coordination is enhanced by warming up. 5. Improves coordination of individual exercises. (doing a warm-up set of an exercise before hitting the heavy weights) 6. Increases heart rate and speeds blood circulation. 7. Increases oxygen reserves to the muscles. Be careful not to warm up too long because you don't want to use up your energy for warming up instead of getting an intense workout. A good rule of thumb is to elevate your heart rate, sweat lightly, and have an elevated body temperature. 10-15 minutes on the treadmill is good to get your body warmed up. Perform one light set of each exercise before you start adding heavy we

#4 Join the softball league. Friendly company-sponsored sporting events are a fun way to burn calories and build bonds with your co-workers.

#3 Don’t just eat on your lunch break. Try eating at your desk and use your lunch hour to sneak in a quick workout, or just spend your break walking. According to WebMD,com, a 154-pound man can burn around 280 calories per hour walking briskly.

#2 Get off a stop early. Make your commute a little more active by getting off the train or bus a stop earlier than usual and walking a few extra blocks. Or, if you’re close enough, try skipping the bus altogether and just walking to work.

#1 Take the stairs. According to an AskMen.com article, skipping the elevator and climbing six fights a day for a full year could help you shed up to 18 pounds. Plus, stair climbing is a weight-bearing exercise that strengthens your bones.

Fall into Fitness with our Zumba ® Classes. The Zumba ® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba ® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Take salsa, cha cha, samba, tango meringue, add hints of flamenco, calypso, hip-hop and belly dancing, put in a workout routine and you have Zumba ®! Burn 500 Calories an Hour with this Hot New Workout! Come Join the Party! The goal of Zumba ® is “to move fast and have fun”..join the party at Wonderfully Fit today. No dance experience necessary. When: September 8 through October 23. 7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10% disc

Fall into Fitness with our 7 week Zumba ® Classes. The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba ® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Take salsa, cha cha, samba, tango meringue, add hints of flamenco, calypso, hip-hop and belly dancing, put in a workout routine and you have Zumba ®! Burn 500 Calories an Hour with this Hot New Workout! Come Join the Party! The goal of Zumba ® is “to move fast and have fun”..join the party at Wonderfully Fit today. No dance experience necessary. When: September 8 through October 23. 7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10

Slow and steady wins the race. Don’t risk injury by pushing yourself too hard too quickly. Start with low to moderate level activities and gradually increase the duration and intensity of your workouts as you become more fit. But…don’t get lazy! While pushing yourself too hard is bad…not doing enough is equally bad! There is a fine line between staying on a plateau and providing enough stimulus so your body will grow. You should gradually increase the amount of weight you lift, the length of your cardio exercise, etc. to keep you moving towards your goal. If your goal is overall fitness, you should work up to exercising three or four times per week for 30-60 minutes.

Variety is the spice of life! Don’t just find one thing and stick to it…you’re guaranteed to get bored eventually. Find a couple different types of exercises that you enjoy (swimming, biking, weight training, yoga, group exercise classes, etc.) and mix it up!

Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities—karate, ballroom dancing, cross-country skiing, tennis or Pilates.

Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites—sweets or junk food, for example—you won’t be so hungry

Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.

Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you’re going to eat before you start and have the rest boxed to go

When fear and struggles stare at you, don't give up! These are the times when trials will test your soul and He who stands firm on his grounds shall never falter. You deserve nothing than to believe in yourself. Victory is not easily conquered, but we have strength of determination and will, in the depths our hearts, that will keep us prevailing in every battle that we face. Remember in Life - The harder the efforts you give, the more glorious you will become.

Always make sure to keep a detailed training journal. Be keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It’s also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon. One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, “Insanity is doing the same thing over and over again, and expecting different results.” Don’t let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training j

Remember, the average person does not need to train as if they are trying out for the Olympics! Exercising as little as three times a week for 20-60 minutes will bring results. Think healthy thoughts. Knowing that exercise improves our health is a good incentive. Do it for yourself. Do it for those who love you. Choose an activity that you enjoy doing. Join a gym, ride a bike, go for walks, take exercise classes… just get the body in motion on a regular basis. Exercising on a regular basis burns calories. No need to go on an extreme eating program, just make healthier food choices. When feeling sluggish, remember that exercise is invigorating. Instead of curling up on the couch or going for those chips, get physical. Exercise is not an all or nothing endeavor. Do what you can when you can. If you miss a few exercise sessions it's not the end of the world – or your program. Just get back to it. Your body remembers and it will respond by feeling and looking great.