tag:blogger.com,1999:blog-60360472849008989322011-10-06T12:54:09.900-07:00WonderFullyFit - California Personal Trainers serving Long Beach California. Get in shape with improved health and fitness.Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.comBlogger2501100tag:blogger.com,1999:blog-6036047284900898932.post-16247131400426733872011-05-17T21:50:00.000-07:002011-08-05T13:29:10.790-07:00

Think ahead. When it comes to meals and snacks, don’t “play it by ear” if you know that everyday at 4 you are starving and end up heading to the vending machine or newsstand for a candy bar. Losing weight is a formula—one that is different from the one that helped you to gain weight. So be prepared. A nutritious snack like a piece of fruihttp://www.blogger.com/img/blank.gift, or a Special K®

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Heal Faster 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."

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Kill the PillDon't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving postexercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.

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Turn Heads with Your LegsDo 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.

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Drink A Pint, Get Ripped If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients

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Muscle Up Your BackWhen 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.

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Kill Your ExcuseIf 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." The answer will probably be no—and your favorite excuse will be gone

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Buy Shoes That FitShop for workout shoes late in the day. That's when your feet are the largest. Make sure there's a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn't obviously wider and longer than your foot, go half a size bigger

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-50944290809288061162011-04-05T21:50:00.001-07:002011-04-05T21:50:47.655-07:00

I'm strong of mind... strong of heart... I'm strong in spirit. There's strength within my soul, strength in my body. I have passion & ambitions. I am driven... determined & I will not go down without a fight because I have fire burning on the inside. There's something that whispers within & tells me...don't give.up! I swear it. I won't give up!"

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Test the BenchPress your thumb into the bench before lifting. "If you can feel the wood, find another bench," says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.

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Strengthen Your CoreDon't be afraid of situps. We've changed our tune on these, and here's why: 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.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-88489424781692100932011-03-25T19:42:00.000-07:002011-03-25T19:43:28.279-07:00

Reached a Weight Loss Plateau: Hang in there. You may feel stuck, but you’re probably still losing weight – just not enough to register on the scale. But even dropping a third of a pound per week means that in a year, you’ll be down a whole 17 pounds.

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High cholesterol, high amounts of low-density lipoproteins (LDLs, the "bad" cholesterol), heart disease, diabetes, poor self-image, and low energy are a few of the potential outcomes for your clients who are not getting enough exercise and are consuming too many calories, cholesterol, and fat because of poor food selections.

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Increases utilization of nutrition. While stress interferes with digestion, physical activity improves digestion and the absorption of nutrients from food. It also promotes healthy elimination of toxins through sweat glands and prevention of constipation.

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Fortunately, strength is one of the easier physical abilities to retain as you get older. In other words, you can do a lot more to halt strength loss than you can to prevent wrinkling skin or fading eyesight. One study, which included men up to age 96, found that by lifting weight, most seniors can at least double – if not triple—their muscle power.

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There is no sunrise without sunset. There is no life without death. There is no success without failures. Learn from your failures and move on. Keep on keeping on. When a winner loses, always come back to be better winner

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Eat More Fruits and VegetablesWe love carbs as much as the next person, and they've been occasions when I've walked several blocks out of my way to get meat on a stick. But research shows that eating a rainbow of fruits and veggies provides a boon of benefits, including protection against cancer, heart disease, and the effects of aging -- something that probably couldn't be said for devouring

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Do the worst first. Hate abs? Squats? Lunges? Do them FIRST. Starting your strength training session with the “worst of the worst” will help you finish strong. If you look forward to your favorite exercises at the END of the workout, it will encourage you to finish (AND get the tough stuff out of the way).

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Be Yourself... There will be challenges to face and changes to make in your life, and it is up to you to accept them. Constantly keep yourself headed in the right direction for you. It may not be easy at times, but in those times of struggle you will find a stronger sense of who you are."

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Be your biggest fan. If you don't root yourself on, then no one will. Take some time each morning to look in the mirror and point out three things you like about yourself or what small results you've seen. Focusing on the positive will give you a healthier outlook on your goals.

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Pose slimmer. Everyone knows the camera adds ten pounds, but what celebrities know is how to make it look like you lost a few. Make your next photo more flattering by placing one hand on your hip and leaning toward the opposite side. This will elongate your torso and make your arms look leaner.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-79601637186142663152010-12-18T21:16:00.001-08:002010-12-18T21:16:55.453-08:00

Start Journaling. Keep a food journal noting what you eat, how much, when and where. Journaling can help keep you accountable for what you eat and help you think twice before overindulging. It can also help identify unhealthy patterns that may be inhibiting your weight loss.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-20286463462902448742010-12-18T21:13:00.000-08:002010-12-18T21:14:32.705-08:00

Move it. Feng Shui Your Fridge. It sounds simple, but just taking your good stuff out of the crisper, cutting it up so it’s ready to go and putting it on a more visible shelf can aid in your effort to eat better. (And it doesn’t hurt to move the fattening stuff out of sight.) You'll be more likely to reach for a healthy snack if it’s front and center!

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Choose the crunch. Choose fruit over fruit juice. The real thing is more likely to have higher fiber content and make you feel fuller…so always opt for the whole fruit when you can.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-82766690278543418312010-12-16T22:02:00.000-08:002010-12-16T22:05:16.477-08:00

Eyeball those portion sizes! Want to make sure you’re getting the right serving sizes? Use these tricks of the trade: 3 oz. of lean meat = a standard deck of cards. Half a cup of fruit, veggies or whole grains = an orange. 1 oz. of cheese = 2 dominoes.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-13990658235785038582010-12-15T20:54:00.000-08:002010-12-15T20:56:03.551-08:00

Don't skip meals. Skipping meals can cause low blood sugar, which means you’ll end up feeling weak (booo) and lightheaded (hisss). AND it can lead to overeating and food cravings later. Statistics show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Never skipping a meal will help you stabilize blood sugar and control your appetite.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-46839636560652004772010-12-14T20:51:00.000-08:002010-12-14T20:52:48.188-08:00

Build willpower. Be smart when you eat out. Going to dinner tonight? Eat a balanced snack 1 to 3 hours before leaving the house: veggies with hummus, a non-fat yogurt with 1 tbsp chopped walnuts, 1 tbsp of natural peanut butter on whole wheat toast, or a piece of fresh fruit and a slice of lowfat cheese. The extra something in your belly will give you the self-control to say “no” to fatty

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Watch portions. When you get takeout, think of it as two meals and split it with a friend or put half of it away before you even start eating. When you’re playing chef at home? Avoid serving plates or bowls; pre-portion your feast on a smaller plate instead. It will be more satisfying both to your eyes and your stomach!

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Ride the wave. Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself…you are definitely worth it!

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Plan ahead. Curb the afternoon munchies by planning ahead. Tempted to hit that vending machine? Have some string cheese, protein water or a handful of nuts at the ready to help keep you satisfied.

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Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-48774466436349593242010-12-05T18:14:00.001-08:002010-12-05T18:14:45.722-08:00

Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-49786892082311037142010-12-04T21:19:00.000-08:002010-12-04T21:21:07.937-08:00

Life is often confusing and iffy. When life takes turns that seem so long, stay on your path - for the road of dreams is long and hazy. After all these have come to pass, remember there is always light at the end of the tunnel. Don't let life's opportunities slip through your fingers because of that voice inside telling you to quit. There are so many victories you can achieve; all goals are worth

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Prevent idle hands. Being in front of the television is one of the biggest reasons people forget about portion control. To avoid bad snacking throughout a show, give your hands something else to do. Take up knitting, fill in a crossword or fold some laundry—the more your hands have to do, the less time they'll spend reaching for food.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-56973310941097110012010-12-04T20:33:00.000-08:002010-12-04T20:39:19.877-08:00

Pre-game for parties. If you've got a party coming up, don't fret over getting off track. Instead, fill up on a healthy meal before you go. You'll have less of an appetite for greasy appetizers and still be able to enjoy the festivities.

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Mind over menu. Eating out while trying to stay on track can be pretty challenging. Avoid overdoing your order by picking your meal ahead of time. Many restaurants have their menus available on their websites. Figure out what you want to fill up on and you'll be ready to avoid temptation come dinnertime.

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Visualize your outcome. Cut a picture of the dress you like out of a magazine or tape up a picture of you in your skinny jeans on the fridge. Whatever you're aiming for, make sure it's somewhere you can see it and make sure it's a realistic goal.

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Doggie bag it. Portions at restaurants are growing bigger by the day. Tell yourself at the beginning of the meal that you only need half and ask your server for a take-out bag as soon as you're done. This will prevent you from picking at your plate and provide you with some lovely leftovers for tomorrow.

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Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-48582892427093213482010-11-27T23:18:00.000-08:002010-11-27T23:25:36.919-08:00

Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).

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Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put

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Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-41073158193853564822010-11-19T20:39:00.000-08:002010-11-19T20:40:38.114-08:00

Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-90855536633158516462010-11-17T21:00:00.001-08:002010-11-17T21:00:43.842-08:00

Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-12982014483874658162010-11-17T20:56:00.000-08:002010-11-17T20:57:12.279-08:00

Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-17231991016626877942010-11-15T20:47:00.000-08:002010-11-15T20:48:47.442-08:00

Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-59337406811675449352010-11-15T20:45:00.001-08:002010-11-15T20:45:55.993-08:00

Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-78520938322809636282010-11-14T20:37:00.000-08:002010-11-14T20:38:41.826-08:00

Get a good base. When you're doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-39332725341058196122010-11-14T20:32:00.000-08:002010-11-14T20:33:45.984-08:00

Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-56194820189125912962010-11-11T22:12:00.001-08:002010-11-11T22:12:33.228-08:00

Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you'll be less likely to overdo it with extra helpings and desserts at dinnertime.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-83756839940874949052010-11-11T22:08:00.000-08:002010-11-11T22:09:28.847-08:00

Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-21579986728581057022010-11-08T22:42:00.001-08:002010-11-08T22:42:53.237-08:00

Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-46626293098690674072010-11-07T17:30:00.000-08:002010-11-07T17:31:16.250-08:00

Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don't mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-17309804088324511522010-11-07T17:23:00.000-08:002010-11-07T17:26:41.684-08:00

Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-10807281164265819762010-11-07T17:15:00.000-08:002010-11-07T17:16:32.767-08:00

Be fear free. One of the main reasons people avoid the gym is they're afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-9928042065303118682010-11-04T22:47:00.001-07:002010-11-04T22:47:26.182-07:00

Hop to it. Boxers aren't born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5'4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-15439623447228179652010-11-03T21:32:00.001-07:002010-11-03T21:32:21.827-07:00

Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you'll be working that backside into a

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-31740939134697012242010-11-03T06:36:00.000-07:002010-11-03T06:37:40.396-07:00

Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you'll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-72978567327012301252010-11-03T06:33:00.000-07:002010-11-03T06:34:16.433-07:00

Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-77454270204311622082010-11-01T20:52:00.001-07:002010-11-01T20:52:26.750-07:00

Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it's to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-27323014343881047382010-11-01T20:47:00.001-07:002010-11-01T20:47:24.613-07:00

Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-43906028818718186592010-10-31T16:56:00.000-07:002010-10-31T16:57:08.866-07:00

Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-81218545364875617272010-10-30T21:14:00.000-07:002010-10-30T21:15:27.671-07:00

Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-28661741674218500572010-10-30T21:09:00.000-07:002010-10-30T21:10:53.307-07:00

Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you're not pushing yourself hard enough. If you're really into reading material, try downloading a podcast or listening to an audio book.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-24549820411590492682010-10-19T21:34:00.000-07:002010-10-19T21:36:18.631-07:00

I want to remind you to enjoy each step of life... be grateful. Remember each step and every movement is what makes this great dance of life. The song playing is the purpose inside of you... Let that melody take you and inspire you with each and every step.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-70799400649698573812010-10-17T16:48:00.001-07:002010-10-17T16:48:58.862-07:00

Welcome every morning with a smile. Look on the new day as another special gift from your creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don't waste it with a false start or no start at all.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-16714105199376016342010-10-12T22:40:00.001-07:002010-10-12T22:40:43.391-07:00

At rough moments of life, the only thing you can be or do is to be tough. Whatever you do, don't quit or lose your focus because when you do, you will be beating yourself up and the rest of your days, your heart will be filled with nothing but pain and bad memories! Always be tough, even when you are weak, because only the tough ones find strength in themselves

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-89258815280141907772010-10-03T21:44:00.000-07:002010-10-03T21:45:10.734-07:00

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, Pilates or Zumba.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-47917066916526494352010-10-03T21:36:00.001-07:002010-10-03T21:36:54.330-07:00

One good thing about today is that you get to finish what you started yesterday and you get to plant the seed to tomorrow's fruits. You don't finish or start anything on your bed. So get out of bed and go do something because the world waits for you. Are you gonna let us down?"

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-50653097265187599482010-09-28T22:00:00.000-07:002010-09-28T22:02:16.443-07:00

Want to be sharper at work? Feel less tired at home? Spend some quality time with your spouse? How about enjoying a cookie without guilt?If you answered "yes" to all of these questions (and who wouldn't?), exercise is the answer.Being physically active offers benefits far beyond the obvious. (Of course, an improved physique and a clean bill of health aren't too shabby, either.)If you've been

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-71374447837313939992010-09-27T21:34:00.000-07:002010-09-27T21:35:00.193-07:00

Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-66366065281618451342010-09-27T21:31:00.000-07:002010-09-27T21:32:01.245-07:00

Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-21993127630599924262010-09-22T19:36:00.000-07:002010-09-22T19:39:59.206-07:00

Zumba® at Shear Rhythm Dance Studio by Wonderfully Fit Studio and Terrine PearsallFall 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

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-9635374246280901962010-09-21T22:08:00.000-07:002010-09-21T22:09:41.216-07:00

Make a healthy substitutionLearn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-37725215637777011022010-09-21T21:59:00.001-07:002010-09-21T21:59:27.734-07:00

Get to know your portion sizesIt's easy to underestimate how much you're eating. Today, don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-63677527153608560632010-09-20T22:27:00.000-07:002010-09-20T22:28:22.773-07:00

Leave something on your plate at every mealOne bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-64380587630591608862010-09-20T22:22:00.000-07:002010-09-20T22:23:01.625-07:00

Taste something newBroaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-11583424139742852282010-09-19T21:23:00.000-07:002010-09-19T21:26:41.485-07:00

Don't multi-task while you eatIf you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-14998185109677499862010-09-19T21:17:00.000-07:002010-09-19T21:18:19.211-07:00

Look for high-fat hintsWant an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-71232074295352192992010-09-17T20:51:00.000-07:002010-09-17T20:52:07.273-07:00

Ease your way into produceIf you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-11953392127245344172010-09-17T20:48:00.000-07:002010-09-17T20:49:08.718-07:00

Listen to your cravingsIf you're craving something sweet, eat something sweet — just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-74587758177991776502010-09-15T22:56:00.001-07:002010-09-15T22:56:36.100-07:00

Doggie-bag that dinner.At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-56021733773870114002010-09-15T22:53:00.000-07:002010-09-15T22:54:19.883-07:00

Herb it upStock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-18774437402099157782010-09-14T22:42:00.001-07:002010-09-14T22:42:32.464-07:00

Get "water-wise"Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-60133044193015176062010-09-14T22:38:00.000-07:002010-09-14T22:39:20.045-07:00

Good things come in small packagesHere's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-1854348301276610152010-09-12T21:12:00.000-07:002010-09-12T21:13:36.822-07:00

Fit Tip: Look for a distraction when you’re fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-54173747636558342442010-09-12T21:10:00.001-07:002010-09-12T21:10:47.777-07:00

Fit Tip: Reward yourself losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-7032686541267730672010-09-06T22:35:00.000-07:002010-09-06T22:36:08.784-07:00

Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson."Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.All that makes for a more productive day."It is clear

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-91851861623360056372010-09-02T22:19:00.000-07:002010-09-02T22:20:36.634-07:00

Zumba® starts in 1 Week -- Sept 8th @ Wonderfully Fit Studio and New Saturday LocationMark your calendar! This exciting hot new workout starts at Wonderfully Fit Studio next Wednesday, September 8th @ 7:00 p.m. @ 4180 Gardenia Avenue, Long Beach and next Saturday, September 11th @ 8:00 a.m. @ Shear Rhythm Dance Studio, 4126 Viking Way, #220, Long Beach (cross streets Carson & Bellflower Blvd.).

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-4225686628975202072010-08-30T22:45:00.000-07:002010-08-30T22:47:43.835-07:00

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

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-50428094147562496782010-08-29T18:17:00.001-07:002010-08-29T18:17:38.220-07:00

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.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-40214941722478565712010-08-25T22:24:00.001-07:002010-08-25T22:24:55.171-07:00

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."

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-55346745742851659162010-08-25T21:40:00.000-07:002010-08-25T21:41:06.764-07:00

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

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-86267308876312615562010-08-23T21:14:00.000-07:002010-08-23T21:15:17.248-07:00

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

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-24674319519143907592010-08-23T21:09:00.000-07:002010-08-23T21:10:04.407-07:00

#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.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-70520669688793200662010-08-22T20:54:00.001-07:002010-08-22T20:54:38.045-07:00

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. "

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-41974175581810399492010-08-22T20:47:00.000-07:002010-08-22T20:48:04.135-07:00

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.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-73069468016726630372010-08-20T20:58:00.000-07:002010-08-20T21:00:06.533-07:00

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

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-85708897855614834722010-08-20T20:47:00.000-07:002010-08-20T20:48:44.046-07:00

#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.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0tag:blogger.com,1999:blog-6036047284900898932.post-37511924788946016942010-08-19T22:32:00.000-07:002010-08-19T22:33:19.511-07:00

#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.

Terrine Pearsallhttp://www.blogger.com/profile/01003086928672542514noreply@blogger.com0