Wonderfully Fit Personal Training

Do not bounce while stretching.  Instead, stretch as far as you can comfortably, and hold the stretch for up to 30 seconds. 

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

When you work out, do not drink caffeinated beverages, as they can dehydrate you.

It's important to include vigorous-intensity activities because they cause more improvement in cardiorespiratory fitness.  

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

Physical activity and caloric intake both must be considered when trying to control body weight.  

Drink protein shakes when you are on the go to reduce your total caloric intake.  This will keep your abs tight and lean. 

When you become dehydrated during exercising, your muscles begin to use more carbohydrates and less fat for fuel.

To minimize your heart disease risk as much as possible, make sure you're doing regular cardiovascular exercise such as running or walking. 

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

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

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

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

Most efficient belly fat loss will come as a result of both diet modification and exercise.  You don't have to go on an extreme diet to see results.

The amount of physical activity we do is largely a matter of personal choice and the environmental conditions under which we live.

The amount of physical activity we do is largely a matter of personal choice and the environmental conditions under which we live.

Eating smaller, more regular meals is better for your digestion, reduces acid indigestion and constipation, and aids in weight loss. 

Never exercise or play a sport without warming up your muscles first with 10 minutes of light activity.

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

Middle-aged and older adults who are physically active have lower risk of functional limitations than do inactive adults.  

Eating frequent meals keeps your body working throughout the day. 

It is possible to achieve weight stability by doing the equivalent of 2-5 hours a week of moderate-intensity walking at about a 4 mile-an-hour pace.

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

Bone-strengthening physical activity done 3 or more days a week increases bone-mineral content and bone density in youth and adults. 

Even moderate exercise just 3 times a week can have you looking slimmer and more toned.  

Muscle–strengthening and bone-strengthening activities overload muscles and bones, making them stronger. 

Be physically active and incorporate abs exercises into your daily routines.

Juicy fruits and vegetables such as lettuce, watermelon, apples, oranges, and broccoli contribute to your daily intake of water. 

By strengthening muscles, you also help protect them against injury. 

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

Adults of all sizes and shapes gain health and fitness benefits by being habitually physically active.  

Some good abs exercise include: sit-ups, crunches, jogging, cycling, and swimming.  Do these exercises for at least 30 minutes, 3 times per week. 

If you are overweight, you must lose body fat in order to see the effects of muscle-toning exercises. 

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

Wonderfully Fit Studio offering PM INDOOR BOOTCAMP  Starting  January 6, 2015 Tuesday and  Thursday @ 6:30 p.m. Receive a fitness assessment, such as body composition and measurements, to provide a baseline.  You will be given general nutrition information and of course challenging, yet rewarding workouts.   Workouts will consist of various exercises including: ·         Cardio, aerobics and salsa.   ·         Resistance training using bodyweight, medicine balls, light dumbbells and resistance bands. ·         Foot work drills ·         Core training Get the tools you need to unlock a stronger, healthier version of yourself!  Re-energize! 6 week boot camp term with renewals for as long as you want.   Rates :   $12.50 per person per class.   Space is limited; reserve your place today.   Class limit is 6.               WONDERFULLY FIT PERSONAL TRAINING Long Beach, CA Terrine Pearsall, Trainer (562) 896-7629 terrine@wonderfullyfit.com                        Enroll Today

When strength and weight training for sports or recreational activities, always strength-train through a full range of motion.  

Taking the stairs rather than the elevator or adding short episodes of walking to the day can be helpful in weight control.  

Many adults will need to do more than 2.5 hours a week of moderate-intensity aerobic physical activity to lose weight or keep it off.  

Whole grains are good sources of B vitamins, which are thought to help relieve stress.

A typical aerobics class burns about 300 calories. 

Burn more calories and belly fat through regular cardiovascular workouts, such as climbing stairs, running, swimming, or biking. 

Include crunches or other abs exercises as part of your strength-training program. 

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

Basic yoga and/or Pilates stretching will go far in improving your flexibility.  

Don't eat just because you are bored.  Eat only when you are hungry.  This will prevent excess belly fat from building up. 

If you eat dessert after lunch or dinner, make fruit that dessert. 

Aerobic activity helps slow the loss of muscle with aging. 

Stretching is a must for a good workout.  Stretching prevents injury, increases performance, and can reduce the overall stress on your body.

Physical activity lowers the risk of coronary heart disease, stroke, some cancers, type 2 diabetes, osteoporosis, and depression.  

The risk of injury to bones, muscles, and joints is directly related to the gap between a person’s usual level of activity and a new level of activity.

Breakfast is the most important meal of the day, so don't skip breakfast.  Instead, eat a light and healthy snack to keep your belly happy. 

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

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

When working with weights, do not bend your hands back at the wrists.  This can lead to muscle strain or other wrist injury. 

When it comes to bench pressing, proper form requires keeping the back on the bench while lifting the barbell. 

When it comes to losing weight, exercise alone usually doesn't cut it.  Most people need a combined approach that addresses both diet and exercise. 

When you work out, your need for several vitamins and minerals increases.  So be sure to take a multivitamin to replace what's lost during exercise. 

Regular physical activity provides major health benefits, no matter how your weight changes over time.   

Your body produces vitamin D when it is exposed to sunlight.  So make sure to get your 10-15 minutes of sunshine a few times a week.  

To qualify as a cardiovascular exercise, an activity should be continuous and rhythmic and should use large muscle groups. 

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

Increases in the amount of weight or the days a week of exercising will result in stronger muscles. 

Consult a personal trainer in starting your fitness plan. 

Short episodes of activity are appropriate for people who were inactive and have started to gradually increase their level of activity. 

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Squats are a perfect exercise for your buttocks and thigh muscles. 

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

The best abs exercise is the traditional abdominal crunch with the knees elevated on a bench or workout ball.

Additional health benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.  

The abdominal and low back muscles are the core muscles of the body.  

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

Adults should do muscle-strengthening activities on at least 2 days each week.

Exercise releases endorphins, which are naturally produced chemicals thought to relieve stress and promote a sense of well-being. 

Taking supplements can be an excellent way to get all of the vitamins and minerals needed for good health. 

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.

If you are in pain from working out, stop.  You should rest and wait a few days before attempting again.  

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

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

Regular physical activity helps control the percentage of body fat in children and adolescents.  

Feed your body healthy foods and get your body moving with regular exercise.  This will surely help you lose weight. 

Flexibility is very important in the cool down because it will help bring the muscles back to their original resting length after the workout. 

During rest, muscles rebuild and repair themselves.  An adequate time to rest each muscle group is 48-72 hours between workouts. 

Strawberries and blueberries, which are rich in antioxidants, are thought to protect the brain from aging-related cell damage. 

When your body is well hydrated, the body's processes involved in fat burning are maximized.  You therefore burn more fat. 

To reduce risk of injury, it is important to increase the amount of physical activity gradually over a period of weeks to months.  

Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.  

Use both hands when lifting weight plates and placing them on the bar. 

If you need to lose weight, do so gradually.  That means no more than 1 or 2 pounds a week.  

The benefits of physical activity on cardiorespiratory health are some of the most extensively documented of all the health benefits.  

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

Eat a diet that's high in fruits, vegetables and whole grains. 

Older adults should maintain the flexibility necessary for regular physical activity and activities of daily life.  

Many studies show that walking has health benefits and a low risk of injury.  It can be done year-round and in many settings. 

Healthy older adults generally do not need to consult a health-care provider before becoming physically active.  

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

Carry low fat snacks with you or keep them in your desk at work. Snacks such as dried or fresh fruit or a small bag of nuts or pretzels are good options.

To help protect your wrists, keep your hands in line with your forearms when working out with weights.  

Proper hydration leads to a more efficient workout with better strength and endurance. 

Ice can be essential in reducing the swelling that often comes with sprains.  Apply ice for 20 minutes and wait 40 minutes before re-applying.  

Older adults should do exercises that maintain or improve balance if they are at risk of falling.  

Strengthening your abdominal muscles can help prevent lower back pain.  

Resting muscles prevents injury and allows muscles to repair themselves. 

Choose fish more often for lunch or dinner.  Fish is abs friendly.  Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.

New Flyer. What do you think? 

Being physically active and eating a healthy diet can promote good health and reduce the risk of chronic diseases.  

If you want to get as many antioxidants as possible from your vegetables, eat them raw, or steam them.  

Most adults should increase their aerobic activity to exceed the minimum level and move toward 5 hours a week.  

By regularly checking your body weight, you can find the amount of physical activity that works for you.  

Once a person reaches a certain fitness level, he or she progresses to higher levels of physical activity by continued overload and adaptation.  

Being physically active is one of the most important steps that people of all ages can take to improve their health.  

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

Working with weights for just 20 minutes twice a week should be enough to start building more lean muscle and flattening your abs. 

For high-intensity, exercise at 80-90% of your predicted maximum heart rate level.  

A potent antioxidant, vitamin C protects the body against cell damage that can occur during exercise.  

A combination of eating right and working out regularly is a great method to lose weight and help prevent heart disease. 

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

Warm-up and cool-down activities are an acceptable part of a person's physical activity plan.  

Stop eating when you start to feel full.  This will help prevent your stomach from expanding too much. 

Reduce your portion size.  This will help shrink your stomach, thereby reduce the amount of food it can hold. 

Mental health benefits have been found in people who do aerobic or a combination of aerobic and muscle– strengthening activities. 

Work out regularly, and eat healthy. 

Some activities, such as bicycling, can be moderate or vigorous intensity, depending upon level of effort. 

Use any opportunity you have to walk.