Wonderfully Fit Personal Training

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

Regular physical activity over months and years can produce long-term health benefits. 

Remember that long workouts provide no additional benefit for your abs.  Effective abs workouts are typically short in duration.

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

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

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

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

Prolonged stress can lead to weight gain in some people. 

Prolonged stress can lead to weight gain in some people. 

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. 

Make sure to eat 5-8 servings of fruits and vegetables everyday to keep your abs lean and flat.

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

If you're doing crunches with your hands behind your head, keep your elbows pointed outward throughout each crunch.

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

Pull-ups (palms facing away from the body) work the back muscles, while chin-ups (palms facing toward the body) work the arms' bicep muscles. 

Muscle-strengthening activities should be gradually increased over time. 

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

Eating frequent meals keeps your body working throughout the day.

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.

Youth who are regularly active have a better chance of a healthy adulthood. 

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

There are three rules to win a battle: trust yourself, fight smart and fight alone. Mohammed Sekout

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

Join the bold, the brazen, the unintimidated. Join not having excuses. Join the idea that fun is the source of all joy. Join the unwillingness to give up. Join doing things your way. Join not joining. Join that purpose is stronger than outcome. Join your gut. Join the constant challenge of seeking greatness. Join play. Join the hunger to find what makes you happy. Join karma and nature and the effect you have on your world. Join your philosophy. Join something bigger than you. Join what you believe. Bode Miller, Olympian

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

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

Every day that you do SOMETHING... Just know that you are AT LEAST one step closer to your goal. William C. Merrick

The greatest person you could ever desire to get to know in life is yourself. Nacrissa J Vil -

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.

ADVANCED PILATES AND PROPS CLASS -- SATURDAY  Can You Make It? Saturday, February 15, 2014 @ 10:45 am  Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  This class is for anyone who has been practicing Mat Pilates for some time and is comfortable with moving through a steady pace and using props like Pilates Ring, Pilates Bands and Stability Ball. Tone and sculpt Your  Body  AWESOME CORE WORK! 

Beware that many dried fruits are sweetened with sugar.

Adults are encouraged to do a variety of activities, as variety probably reduces risk of injury caused by doing too much of one kind of activity. 

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.

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

Understand the risks and yet be confident that physical activity is safe for almost everyone. 

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

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

Aim for at least 6-8 glasses of water daily and don't forget to use fruits and vegetables as a source of water.

Fiber keeps you feeling full longer and helps to curb your appetite.  It also stabilizes your blood sugar, which is important in weight maintenance.

SATURDAY PILATES CLASS --  Can You Make It? Saturday, February 8, 2014 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

Stretching all parts of the body is crucial before any workout.

Inactive people should "start low and go slow" by gradually increasing how often and how long activities are done.

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

Race walking, or power walking, is an appropriate fitness activity for any healthy person.  Try to increase your speed every day.

Race walking, or power walking, is an appropriate fitness activity for any healthy person.  Try to increase your speed every day.

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

Don't skip meals.  You will end up bingeing later on when you feel extremely hungry.  This will result in a fat belly.

Healthy bones, joints, and muscles are critical to the ability to do daily activities without physical limitations. 

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

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

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

Set aside a specific time to eat your meals without reading a book or magazine, watching television, or working on the computer.

Moderate-intensity physical activity during the period following the birth of a child improves a woman’s cardiorespiratory fitness and mood.

Exercise helps burn calories, and diet controls your weight. 

Use plant-based oils such as olive, canola and soy oils instead of butter or margarine in cooking and baking.