Wonderfully Fit Personal Training

Get Back on the Saddle I know as mature women and men we often times find ourselves off track when it comes to taking care of ourselves in terms of our health and fitness due to many things. Often times work becomes overwhelming, hindering us from having time to take care of ourselves; family (children, grandchildren, mate) prevents us from focusing on our health; issues such as colds, flu, infections, sprained or injury to a leg, foot, knee, hip, back also can interfere with our exercise program. I recently experienced a problem with my foot – plantar fasciitis – that threw me off my exercise routine for weeks. I oftentimes run, box, dance and lift weights with my clients and having this injury really took its toll on me. I had my own exercise routine that was hampered. Also, when we are used to working out and something hinders our routine, our body lets us know it is not happy. Well I am “Back on the Saddle” and am so grateful. I am back to running, boxing, dancing, liftin...

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. 

SATURDAY PILATES CLASS --  Can You Make It? Saturday, November 30, 2013 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

The health benefits of physical activity are generally independent of body weight. 

Choose foods lower in saturated fat, trans fat, and cholesterol to keep your abs lean.

Inline skating is a great cardiovascular exercise, and it is much easier on your joints compared with running.

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

Running, jogging, or walking is a weight-bearing exercise that helps build and maintain bone.

Research shows that weight training can improve your self-esteem. 

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

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

Choose to do types of physical activity that are appropriate for your current fitness level and health goals.

Aerobic activity helps slow the loss of muscle with aging. 

When adults with chronic conditions do activity according to their abilities, physical activity is safe. 

If you have any health problems, consult your doctor before starting an exercise regimen.

Limit your alcohol intake, as alcohol can add weight and fat to your belly area.

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

Pilates is a highly effective means of strengthening and toning the body's core muscles. 

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

Learn how to do crunches and other abs exercises correctly.  For any abdominal exercise, 2 or 3 sets of 8 to 12 repetitions each is good. 

Push-ups are good for your chest, shoulders and triceps.

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

Brisk walking, jumping rope, dancing, lifting weights, and doing yoga are all examples of healthy physical activity.

Don't eat too much pasta, bread, or rice.  These carbs convert to fat in your belly very quickly.

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.

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

Studies show that people who have a social support system are more successful in their weight loss efforts.

Increase your metabolism through strength-training. The more muscle mass you have, the more belly fat you burn all day long.

Push-ups and bench presses can improve overall upper-body strength. 

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

SATURDAY PILATES CLASS --  Can You Make It? Saturday, November 16, 2013 @ 12 pm Wonderfully Fit Studio 4180 Gardenia Avenue, LB COME JOIN US THIS SATURDAY  Tone and sculpt Your  Body  AWESOME CORE WORK!

The basic formula for treating sprains is "RICE": rest, ice, compression and elevation.

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

For adults who prefer walking as a form of aerobic activity, pedometers or step counters are useful in tracking progress toward personal goals. 

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.

People who want to lose a substantial amount of weight need a high amount of physical activity unless they also reduce their caloric intake. 

Consult a personal trainer in starting your fitness plan.

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

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

Strengthen shoulder muscles with side raises, front raises and/or shoulder presses. 

Eating vegetables may be useful in helping to lower your total caloric intake, thereby helping you to lose belly weight.

On your journey to success, equip yourself with will, hope and patience. Mohammed Sekout

Do abs crunches slowly, both during the bend and the return to the upright position, and keep your neck in a neutral position.

You should consider three factors in individualizing your rate of physical activity increase: age, level of fitness, and prior experience. 

Physical activity lowers blood pressure and blood cholesterol. 

When performing your weight-lifting workouts, it's important not to lock your joints (knees, elbows, etc.) during the exercises. 

Strengthening your abdominal muscles can help prevent lower back pain. 

Jumping rope and jumping jacks can improve footwork and will increase strength in the lateral muscles of the ankle. 

Provide time for both structured and unstructured physical activity for your children during school and outside of school. 

You can strength-train by doing basic exercises that use your body weight as resistance (e.g., push-ups, sit-ups, squats, lunges).

Adults should strongly consider walking as one good way to get aerobic physical activity. 

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

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.