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Regular physical activity reduces the risk of many adverse health outcomes. 

Cool-downs help prevent muscle soreness, dizziness and fainting. 

Remember that strength training has a better effect on metabolism than cardio because lean muscle requires more energy usage.

Before reaching for snack food, drink some water or decaf green tea.  Green tea suppresses appetite. 

When we have weak core muscles, it's much harder to maintain good posture.

Exercise gets easier and you will be able to do more and more as time goes on. 

 Physical activity improves the quality of sleep. 

Burn more calories through regular cardiovascular workouts, such as walking, running, cycling, skating, etc...

Eating frequent meals keeps your body working throughout the day.

Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. 

Gradually decrease your intensity as you finish a cardio workout; do not stop abruptly.  This can be hard on your heart and your body. 

Keep working at it and don't give up.  It is hard to eat healthy and keep exercising regularly, but this is the key to getting flat abs.

Physical activity is a critical factor in determining whether a person can maintain a healthy body weight or lose excess body weight.

Life is very interesting my friends... It's up to you how you live it. If you spend your whole life complaining, you will one day look back and realize all that you missed. Embrace life and appreciate all that you have been blessed with." Written in 2013 by E. A. Pau

SATURDAY PILATES CLASS --  Can You Make It? Saturday, October 26, 2013 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

Everyone should engage in regular physical activity to improve overall health and to reduce risk of many health problems. 

A crash diet slows down your metabolic rate.  When this happens, your body will store energy instead of burning it and you will actually gain weight.

Try to do cardiovascular exercises for 30-60 minutes, 3-5 days a week. 

Make sure your weight training exercises work your lower abs areas.

Children and adolescents should be exposed to a variety of activities, including active recreation, team sports, and individual sports. 

Reduce your belly fat with cardio and strength training exercises, and start eating a healthy, low-calorie diet.

Do standing and seated calf raises. You'll get better results. "Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both," says Mejia.

Performing a variety of different physical activities may reduce the risk of overuse injury. 

Your resting metabolism is the rate at which your body burns calories; it plays a big role in how quickly and efficiently you lose weight.

If you don't like an exercise, start doing it. "You're probably avoiding it because you're weak at it," says Mejia.

To build forearm strength for tennis and racquetball, crumple newspaper: Lay a newspaper sheet on a flat surface. Start at one corner and crumple it into a ball with your dominant hand for 30 seconds. Repeat with your other hand.

For starters, train your abs once or twice per week.  Do more once you are used to the vigor.

Your abs have a high level of resistance to muscle fatigue.  Rest time in between sets should be kept to a minimum.

To prevent lower back pain: lose excess weight, improve joint flexibility in the upper legs and hips, and strengthen your lower back muscles.

SATURDAY PILATES CLASS --  Can You Make It? Saturday, October 19, 2013 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

Don't exercise when you're sick—unless your symptoms are above the neck. And even then you might do better taking a day off. "Your body will use its resources to heal itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S., a trainer in Santa Clarita, California.

Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. "It'll show you the tangible results of your training," says Craig Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.

Don't train with a weight belt. Over time, regular training in a weight belt actually weakens your abdominal and lower-back muscles. Wear it only when attempting maximal lifts in such exercises as squats, deadlifts, and overhead presses.

Physical activity improves functional capacity, the ability to engage in activities needed for daily living.

Some of the best stress-relief strategies include: aerobic exercise, getting sufficient sleep, and deep breathing.

Walking and running are examples of weight-bearing activities that can help you strengthen your bones and guard against osteoporosis.

Do not slouch.  Good posture allows your internal organs to function better and helps prevent neck and back pain.  

Remember that nutrition is what mainly tones your abs. Total body exercise should be your second choice in your quest for your six pack.

You can reduce your heart disease risk through diet and exercise in as little as 3 weeks, according to a recent study by the American Heart Association.

Every experience in life has a purpose. Do not give up on your dream just because you have a poor start. Simon Odera

For weight control, vigorous-intensity activity is far more time-efficient than moderate-intensity activity. 

When we have weak core muscles, it's much harder to maintain good posture.

Low cardiorespiratory fitness is a risk factor for heart disease. 

No matter where you’ve been, who left you or how life has treated you, YOUR BEST IS YET TO COME. Don’t allow your mind to be boxed into accepting that you are finished because I know, “Your latter will be greater than your past and what is before you is greater than that behind you.

I don't fear failure. I only fear the slowing up of the engine inside of me which is pounding, saying, “Keep going, someone must be on top, why not you?”

Count your repetitions backward. When you near the end of the set, you'll think about how many you have left instead of how many you've done.

Nighttime is the wrong time for eating.  This is the time of day when your body needs the fewest calories and nutrients.

Low levels of activity are preferable to an inactive lifestyle.

Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities.

When beginning physical activity during pregnancy, women should increase the amount gradually over time. 

Increase physical activity gradually over time whenever more activity is necessary to meet your health goals. 

Make choices that maximize your health and give you the bang for your nutrition buck. Choosing nutrient-rich dense, unprocessed foods - like broccoli or salmon - will improve your overall health (including that of your joints), energy level and your outlook.  The G-Free Diet by Elizabeth Hasselbeck 

By eating regularly, you won't become so irritable and hungry that you'll grab the first thing you see, like a bag of chips or cookies. To make good diet choices and have the energy to prepare healthy meals, you have to keep your head in the game.  Flat Belly Diet!  By Liz Vaccariello and Cynthia Sass 

Keep a detailed food journal everyday.  It helps you track your calorie intake.

The more you move around physically, the more calories you burn which increases your ability to lose fat more easily.

To lose weight efficiently, you should eat a sensible diet and follow an exercise program that includes strength-training.

The low level of physical activity among people is a major contributor to the burden of chronic disease. 

Do weight training at least twice a week to keep your abs lean.  Weight train every other day to allow your muscles to rest in between.

Your core muscles include muscles in the abdomen, back, pelvis and hips.  They help support your spine, maintain your balance and move your legs. 

Body mass index (BMI) is a measure of body weight relative to height. 

Eat healthy.  Your calorie intake has to be less than your calorie output for you to lose the fat around your belly.

Try out new and different cardio activities such as tae kwon do, skiing, kickboxing, or dancing.

Circuit training is a form of strength-training that involves moving through a series of different exercises with little rest between sets.

Regular strength-training (e.g., lifting weights) plays a huge role in weight loss. 

Increase your metabolism through a general strength-training program.  The more muscle mass you have, the more calories you burn all day long. 

Try something new. This is the time that you have to be flexible, versatile and open to the possibilities of exploring new horizons. Be willing to experiment and step into the unknown. Try something new with your life! Don't allow yourself to be a sitting duck or a volunteer victim...totally at the mercy of another person's decisions. Times have changed. You must have your own back and create your own recovery plan. Each year determine to master a new skill. What did you learn today that you did not know yesterday? You have talents, abilities and gifts in you that you haven't even reached for yet. Don't let them waste away!! It's time to be about the business of developing them. You deserve!!" Les Brown

Got Weight! Want to lose it. Call us. Wonderfully Fit gets results. 

Spending 15 minutes a day doing any activity that works the major muscle groups, such as running, cycling, or swimming, helps relax the muscles.

When you wake up in the morning, complete the following statement: "My purpose today is…"

Remember, the more lean muscle mass you have, the higher metabolic rate you have to help you burn more belly fat and calories.

Exercise helps burn calories, and diet controls your weight. 

Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg. Do this for 30 seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.

SATURDAY YOGA CLASSES ARE BACK -   Can You Make It? Saturday, October 5, 2015 @ 11 a.m. Wonderfully Fit Studio 4180 Gardenia Avenue, LB Come experience this awesome practice with us.

SATURDAY PILATES CLASS --  Can You Make It? Saturday, October 5, 2013 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

Adults with a low level of fitness may need to start with light activity, or a mix of light- to moderate-intensity activity. 

Progressive muscle-strengthening activities increase or preserve muscle mass, strength, and power. 

Walking, gardening or yard work, bicycling or exercise cycling, dancing, swimming, and golf are activities with the lowest injury rates. 

Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.

When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you'll work your back harder. Works for pullups, too.

To prevent lower back pain: lose excess weight, improve joint flexibility in the upper legs and hips, and strengthen your lower back muscles.

If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. "At the end of the day, ask yourself if you were any less productive than usual," says John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine. The answer will probably be no—and your favorite excuse will be gone.

To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.

Don't be afraid of situps. Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.