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Fitness New Years Resolution
Many people decide to make a fitness New Year’s resolution. Whether it is to lose weight, tone, or gain muscle it can be done, but success comes with planning. Here are some ways to help stay motivated all throughout the year without fizzling out by the end of January.
1) Break your goal into achievable benchmarks.
Don’t expect to lose 20 pounds in one month. Set realistic short-term goals and an achievable long-term goal.
2) Schedule check-ins.
Plan one day per month where you weigh yourself, take a good look at your diet, look back at your total workout days from the previous month, and plan to adjust your diet or exercise routine if necessary for the following month.
3) Don’t let failure stop you.
No one is perfect. You diet and exercise routine will not be perfect every single day. Don’t dread the past and plan for the future with an organized diet and exercise routine. Plus it is ok to be human and have a little cheat every once in awhile.
4) Measure everything.
There are so many helpful apps out there now to help you reach your goals. These apps, like MyFitnessPal for example, allow you to log the exact amount that you eat so you can determine exactly how many calories you are consuming.
For more fitness information and to get you to YOUR fitness goals contact Brenda Athletic Clubs in Modesto or Turlock! Click here to get more information and contact a personal trainer!
What is Tabata training?
The basic structure of Tabata training looks like this:
Perform 20 seconds of intense exercise and then rest for 10 seconds. repeat this 8 times, so that you are working solid for 4 minutes. At this point you can, and should, rest for a minute. Ultimately, you are going to keep repeating this pattern for a total of 20 minutes.
You can apply Tabata training to just about any training method. For example, a strength training program can be modified so that you simply perform as many reps as possible within 20 second bursts. Although, you can also create a cardio or plyometric based Tabata workout as well.
Due to the high level of intensity and the short rest periods, Tabata training is extrememly challenging. Tabata training is not for beginners and is made for those with an experienced fitness level. To those who can handle Tabata’s high intensity, Tabata workouts burn an average of 15 calories per minute. That means that the average burn is about 300 calories for a 20 minute Tabata workout. As seen with these statistics, Tabata has the potential to help you make rapid progress towards your fitness goals. Try out a Tabata workout with one of our personal trainers for a free fitness orientation at Brenda Athletic Clubs.
Nutrient-Rich Springtime Fruits and Vegetables
Adding less common and often underused fruits and vegetables to your diet can significantly bump your nutritional intake.
1) Kohlrabi: Try steaming or roasting kohlrabi or bake thin slices as ships for a serious vitamin C and fiber boost.
2) Cherries: Cherries also add vitamin C, as well as anti-oxidant beta-carotene.
3) Mango: Mango is a solid source of vitamin E, which studies have shown is linked to a lower risk of Alzheimer’s disease.
3) Asparagus: Asparagus will add folate, which can help combat heart disease and reduce osteoporosis.
4) Fennel: Fennel has a delicate licorice taste that will add vitamin C, potassium, and fiber to your diet.
Need help? See your fitness professionals and certified personal trainers at Brenda Athletic Clubs. Modesto and Turlock.
http://www.brendaathletics.com
Carbohydrates: Don’t hate the carbs
Many people think that carbs should be minimal in the diet and should be avoided at all cost when trying to lose weight. The truth is that there are good carbs and bad carbs which will either help aide in your weight loss or hinder your weight loss.
We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.
Good carbs include plant foods that deliver fiber, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t judge a carb as “good” without considering its fiber content (unless it’s a naturally low-fiber food like skim or low-fat milk).
So make sure not to rob yourself of good carbs because they are essential in the diet and avoiding them will cause malnutrition and weight retention. However, like any food substance, carbohydrates should be consumed in moderation and excess carbohydrates can lead to weight gain. In summary, carbohydrates are important to the body because they provide energy and important phytochemicals to the body.
Need additional nutrition help? Contact one of our locations in Modesto or Turock today.
“Helping People Change Since 1978”
WWW.brendaathletics.com
Get Fit… The New Year’s Resolution!
Getting fit is often the #1 New Year’s resolution! Whether you are looking to lose weight, tone up, start eating healthier, or all of the above, a personal trainer is your best chance of success. On average, a New Year’s resolution of attending the gym regularly only lasts about 3 weeks before quitting and giving up. A personal trainer with keep you motivated and keep you accountable to come to the gym regularly to reach your fitness goals! Our personal trainers will give you healthy diet information and of course give you a great work out. Contact us today to get more information on our personal training programs and to receive a free fitness orientation! http://www.brendaathletics.com
Click here to contact a certified personal trainer!
Helping People Change Since 1978 in Modesto and Turlock.
Healthy Holiday Eating
1) Don’t try to lose weight during the holidays, instead try to maintain your current weight.
2) Plan time for exercise.
3) Don’t skip meals.
4) Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
5) Eat until you are satisfied, not stuffed.
6) If you drink alcohol, drink in moderation to avoid the excess empty calories.
7) If you overeat at one meal go light on the next.
8) Bring your own healthy dish to a holiday gathering.
Happy Holidays from Brenda Athletic Clubs!
Ways to Burn Calories Outdoors This Summer
Spend some time enjoying the outdoors while losing weight. Here are a list of some fun activities to do this summer and how many calories you will burn doing each activity. The following calorie amounts are based on 30 minutes of activity at a moderate pace.
Mountain Biking: 400 calories
Trail Running: 400 calories
Hiking: 200 calories
Frisbee: 100 calories
Jumping on a Trampoline: 100 calories
Dancing: 150 calories or more
Snorkeling: 120 calories
Horseback Riding: 150 calories
Gardening: 160 calories
Kayaking: 150 calories
Swimming: 180 calories
Playing Tennis: 250 calories
Rollerblading: 250 calories
Beach Volleyball: 280 calories
Biking around town: 250 calories or more
Jumping Rope: 360 calories
Would you like more information on how to get to your goals as fast as possible? Contact Brenda Athletic Clubs in Modesto, Turlock or Merced.
How to Avoid Weight Gain
Allowing yourself to cheat a little every once in awhile is healthy for your body and your mind but how much are you allowed to cheat?
-Share that special treat with your spouse or kids.
-Go for tiny tastes, like a mini-cheesecake instead of an entire slice, or a single square of chocolate instead of a whole bar.
-Eat a healthy breakfast to control your appetite.
-Eat more whole grains, fruit, and veggies as your day gets started so that you’ll feel full longer and feel satisfied with small splurges.
-Split an entrée or skip the bread basket when eating out, especially if you want a taste of dessert.
-Limit your alcohol. Drink water or another calorie-free beverage between drinks, or apply those calories to a food you’d enjoy more.
Need a someone to keep you accountable and help you reach your health & fitness goals? Contact a personal trainer at Brenda Athletic Clubs in Modesto, Turlock or Merced.
10 Reasons to Have a Personal Trainer
Personal trainer Chase Pometta at Brenda Athletic Clubs
We have amazing certified personal trainers here at Brenda Athletic Clubs that will help you reach your fitness goals.
Personal trainers are responsible for guiding their clients through a safe and effective workout in order to achieve optimum health. Whether you’re in need of motivation to exercise, guidance on what exercises to do or additional help with your weight loss program, personal trainers can assist you in reaching your personal fitness goals.
!) Weight Loss
Many people struggle with losing weight on their own. Distractions, frustrations and lack of motivation can prevent you from reaching your goals. A personal trainer can help you take your fitness program to the next level, and help you push past those obstacles, either mental or physical, to get you desired results.
2) Motivation
Personal trainers encourage and support their clients on their journey, whether the goal is to lose weight, stay active or excel in sports. Hiring a personal trainer helps hold you accountable. The combined effort of you and your trainer gaining results is the biggest motivation.
3) Learn Proper Exercise Techniques
Personal trainers are responsible for teaching you how to use the proper mechanics when exercising in order to keep you safe, prevent injury and effectively get results. Proper form mechanics is not only important to help prevent injury, but to also make sure the exercises are performed correctly to work the right muscles for each exercise.
4) Guidance
A personal trainer can guide you through an efficient fitness program if you’re lost on what exercises to do. Your personal trainer will develop a unique program that is based off your fitness level, personal goals, body type and training availability. Your personal trainer will make sure to design a program that will break through any fitness plateau.
5) Medical Condition
Some clients hire a personal trainer because they’ve been diagnosed with a medical condition, such as hypertension, diabetes, obesity or other illness that affect their quality of life. If you invest in a personal trainer, he or she can help you incorporate a healthy diet and exercise into your lifestyle to help reduce or eliminate problems that you might suffer from.
6) Learn New Exercises
It’s important to change up your routine periodically and introduce new exercises to prevent stagnant activity and boredom. Personal trainers can teach you traditional and non-traditional exercises that keep you excited and looking forward to working out, in addition to helping you see quicker results.
7) Increase Sports Performance
Hiring a personal trainer can help you take your athletic performance to the next level of competition. A trainer specialized in a particular sport or aspect of sports can help you gain maximum results and a competitive edge.
8) Stay In Shape
A personal trainer might be your answer to keeping up with your general fitness regime on a regular basis or even providing an occasional maintenance workout to keep you on track.
9) Acquire Better Eating Habits
Personal trainers can provide you with basic knowledge on what foods to avoid, offer suggestions on alternate food choices and explain the benefits and drawbacks to certain food choices and how they affect your fitness performance.
10) Injury Recovery
Hiring a personal trainer when dealing with an injury can be a great addition to your current physical therapy sessions. Personal trainers are particularly great to have after your physical therapy is over because the personal trainer will then take you beyond the basics of physical therapy to help prevent injury and build overall strength.
Lose weight, strengthen and tone your body and feel great at Brenda Athletic Clubs locations in Modesto, Turlock and Merced.
Powerful Superfoods
Superfoods are foods that give your body a whole lot of nutrition and help reduce risk of diseases.
Here are a list of some of the best superfoods:
Avocados: They are high in fat, but avocados contain healthful mono-saturated fat, which had been linked to a reduced risk of cancer, heart disease, and diabetes. Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders. They are also loaded with fiber.
Apples: Apples are loaded with powerful antioxidants, which reduce risk of cancer and cardiovascular disease. Apples (especially the apple peel) pack a lot of fiber too.
Blueberries: Blueberries are great for anti-aging because of all of their antioxidants, which have been shown to improve vision and brain function. Eating blueberries actually slows impairments in motor coordination and memory that accompany aging. They also reduce inflammation, which help with Alzheimer’s, Parkinson’s, diabetes, and heart disease.
Cabbage: Eating cabbage has been shown to reduce the risk of cancer dramatically. Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier.
Fish and Fish Oil: Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. It also helps aide in depression. It is recommended for an adult to eat at least two servings of fish per week.
Garlic: Garlic lowers total cholesterol and triglyceride levels, helping prevent clogged arteries. It is one of the best cancer-preventive foods. Whole bakes garlic helps detoxify the body and also acts an antibacterial and antiviral, boosting resistance to stress-induced colds and infections.
Mushrooms: Mushrooms have powerful effects on the immune system. They help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. Mushrooms have the ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors.
Almonds: Almonds are loaded with fiber and monosaturated fat, both of which have been shown to lower cholesterol. They help reduce the risk of heart disease.
Eggs: Eggs are the best protein source out of any other food available. They contain all nine essential amino acids and are loaded with nutrients. Don’t avoid the yolk, because it helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.
Flaxseeds: Flaxseeds contain an essential fatty acid that helps reduce inflammation. The seed itself has terrific nutritional value, very usuable protein, tremendous fatty acids, minerals, and fiber.
Pomegranates: Pomegranates have up to three times the antioxidants of red wine and green tea. Pomegranate juice has been shown to reduce artery clogging plaque, which in turn prevents heart disease and stroke. It also helps slow aging and protects against cancer.
Red Wine: A small amount of any kind of alcohol each day does your heart good by increasing HDL cholesterol and reducing the risk of blood clots. Red wine also contains powerful antioxidants, which provide additional cardiovascular benefits. However, more than one alcoholic drink daily has been linked to high blood pressure.
Dark Chocolate: Dark chocolate contains antioxidants, which help fight disease. Only real cacao has these health benefits so make sure to chose a dark chocolate with at least 60% or more cacao. It lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.
Fitness & weight loss in Modesto, Turlock and Merced
Brenda Athletic Clubs Fitness Tips 