Wonderfully Fit Personal Training

Locking the joints when you're lifting weight can put enormous strain on them and lead to muscle and joint injury.

Keep your immune system strong with zinc during winter months.  Zinc is a mineral linked to strengthening the immune system. 

Exercise helps your body metabolize stress hormones more quickly.

Have you ever stopped to think what would happen if you were not physically able to provide for others? Who would cook for the family? Who would do the housework; drop off and pick up the kids? Who would perform your job? Who would do the many many things we do daily and weekly to make life happen? Another critical question – are you doing what you can to take care of your health and fitness to make sure you are able to continue to do all of these things and be in the best shape and condition you can be? When we think about the plight of Americans, we have to agree that these are all great questions. I get run down too and am guilty of doing for everyone and leaving myself last. I know as a fitness professional I need to stay in the best condition I can and heading into 2014 I am making me a priority. I realize I cannot help my family, employer, clients, and friends if I am not able to physically do what I do. That’s a fact! We have some great end of year specials at Wonderfu

Without adequate amounts of the B vitamins, the body lacks the energy needed for exercise. 

Physically active women have a significantly lower risk of breast cancer.

Two good ways to build core strength include Pilates and exercises with stability balls.

Cardiorespiratory health involves the health of the heart, lungs, and blood vessels. 

Recent studies show that even short intervals of activity, such as walking just 10 minutes a day, can increase your fitness level. 

Warming up and stretching are two different things.  Be sure to warm up first, then ease into stretching. 

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

Studies show that fatness can be reduced by regular physical activity of moderate to vigorous intensity 3 to 5 times a week, for 30 to 60 minutes. 

Meet with your personal trainer to create an exercise plan.

Eat breakfast everyday.  It gets your metabolism up and running. 

Physically active people, especially women, appear to have a lower risk of hip fracture than do inactive people. 

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

Stiffness, soreness or pain in muscles or joints deserves a rest for 24-48 hours.  

When resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective.

If you have a child, look for places where you both can exercise (e.g., a swimming pool, a running track).

Keep a bottle of water by your bed.  A few sips of water can feel good if you wake up thirsty in the middle of the night.

Protect your knees by including exercises for both quads (leg extensions) and hamstrings (leg curls) in a strength-training program. 

Cross training helps guard against overuse injuries that can result from doing only one type of workout. 

Do not over-stretch or you risk pulling a muscle.  Ease into any stretch.

Olive oil is high in monounsaturated fat, which is healthy for you.

Limit rest time in between abs exercises to about 1 minute or less, so that you can keep your metabolism high and burn fat quicker.

Eat fish on a regular basis.  Fish can promote better short-term memory.

Do not skip meals.  Your metabolism can actually slow down, leaving you more prone to store fat by the time the day is through.

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

To get the most from your abdominal crunches, your lower back should stay pressed against the floor throughout each crunch. 

It's important to work all the major muscle groups of the body: the legs, hips, back, abdomen, chest, shoulders, and arms. 

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.

Adding 30 minutes of exercise to your daily schedule can decrease the risk of colon cancer by 15%.  More exercise can reduce the risk even further.

Challenge yourself by doing one extra workout per week.

To get a leaner look, gradually lose fat (through diet and exercise) and strength-train with weights.

Research shows that training with weights can reduce your risk of heart disease.

Everyone can gain the cardiovascular health benefits of physical activity. 

If done properly, crunches are one of the most effective abs exercises. 

The best way to be physically active is to be active for life. 

Working out with weights improves your strength and muscle tone and helps you lose weight by improving your metabolism. 

Jogging and power walking are excellent calorie burners.  You may also try the treadmill, the stair master or spinning. 

When choosing nutritional supplements, consider your personal fitness goals, and look for the products designed to meet those goals.

SATURDAY PILATES CLASS --  Can You Make It? Saturday, December 7, 2013 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

Warming up and stretching before exercise, and stretching and cooling down afterwards, help protect you against muscle strain. 

Squats, lunges, lying leg press, and hip extensions are good exercises to do to strengthen your glutes, your butt muscles.

Work out and tone your entire body rather than just focusing on your abs area.  For example, work out your arms, legs as well as doing crunches.

Use olive oil to baste poultry before roasting.

Don't slouch! Standing up straight and keeping a good posture will help you look leaner and thinner.

Tae kwon do and kickboxing can provide a rigorous aerobic workout and also strengthen your abdominal muscles.

A general rule of thumb is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity. 

By working out with weights regularly, you increase your lean muscle mass, which burns calories at a much higher rate than fat does. 

Children younger than 6 should be physically active in ways appropriate for their age and stage of development. 

Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed. Paul Coelho