TRX Suspension Training

Sweat Cardio and Yoga is proud to present our new TRX Training Lab. We launched TRX officially as of January 10, 2017 and the classes are going great. Everyone loves it and is astounded by the amount of muscle groups engaged in each exercise.
So far our biggest challenge starting off, since there are very few at our studio that have tried TRX is getting them to try something new. Once they do it, they love it! The second challenge is making sure our form for all levels and students is perfect. Once they get that, they love it!! The third challenge is our classes are filling up super quick because everyone wants to come back for more (not a bad problem to have)!! 

TRX Training uses suspension straps that hang from an anchor with handles. Using your own body weight, balance, gravity and a variety of angles you are able to perform various exercises to work multiple muscle groups. Each exercise requires you to engage your core; abdominals, hips, glutes and thighs which make each exercise more challenging as well as keeps you more aware of your total body at all times. The intensity can vary depending on the exercise. The great thing about TRX is that you can do it at any fitness level. By changing the angle of your body you can intensify your training.
Another great thing about TRX is that it is very low risk for your knees. By using the straps and your alignment properly, you are able to lean back further into your glutes to squat or lunge and reduce pressure on your knees. Lori Traywick, one of our Sweat Cardio instructors has had bad knee issues for many years. She has limited her workouts and has modified her leg workouts for many years. She says "I can't believe I haven't found TRX sooner. I can finally do a lunge and a squat without any pain in my knees." Here are a few exercises:

Top Left: Overhead Squat, Top Right: Cossack Lunge, Bottom Left: Hamstring Adductions, Bottom Right: TRX Squat Row

We are offering quite a few classes to start. We are focusing each class as a total body workout. Starting with a warmup, mobility movements, then  upper, lower body and abdominal work. We end with a few stretches. Eventually we will add some All Core, Stretch/Yoga and Plyometric/Cardio training to our schedule. We welcome all levels. Drop in clients are welcome. We are limited to 9 spots per class so please sign up online www.sweatcardio.com or register on our Sweat Cardio and Yoga App to ensure you get a spot.

 

Picture above shows a TRX Chest Press 

      

MixxedFit Coming to Sweat Wed. 10a

 Mixxed Fit is coming to Sweat Cardio every Wednesday 10a with Susana Ramirez. She is a Master Trainer for MixxedFit and a Zin Instructor for Zumba so she is ready to bring you the best workout you can want! She will make it fun and sweaty! Please join us in something new! We are excited to share this new workout with you!!
 Click here for the Class schedule 

15 Minute Awesome Glute/Buns Workout

Warmup for a few minutes before doing this workout.
Complete each exercise, then repeat the entire workout 2-3 times. The entire workout should take approximately 12-15 minutes.
1. Alternating Walking Lunges 20 each side: Walk up and down the hall if you need to. Hand weights are an option but not needed to get a good workout.

2. Prisoner squats- open your feet a few inches wider than hip distance with feet just slightly turned out. Hands are behind your head. Squat up and down at a steady slower pace 20x.

3. Alternating back lunges. Stand in one place and alternate stepping back with one leg into a lunge. Bring leg back to front and step back with other leg. Repeat. Make sure your weight is on your front heel with your front knee over your heel to prevent injury and to get deeper into the glute muscles. Repeat 20x each side.
*Picture would look similar to the alternating walking lunges.

4. Kneeling leg raises: Kneeling on the ground on your hands and knees, raise your right leg parallel to your hips. Lift your leg straight or bent approximately 3-4 inches and hold for 1-2 seconds before lowering back to hip level. Make sure to keep your hips square to the ground. Repeat 20x on each side.

5. Bridges: lay down on your back with your knees up and your heels down close to
Your bottom. Your arms are at your side. Raise your glutes off the ground and hold for 1-2 seconds before lowering till you almost touch back down. Repeat 20x.

Stretch before you completely cool down to prevent your lower back from getting tight. Tight glutes can lead to a tight back.
By: Michelle Rotell
Aka Michbehavin
Sweat Cardio and Yoga
www.sweatcardio.com

Cardio and Agility Sports Training/Roller Derby

                “Off Season" is the perfect time to work on your endurance and footwork off skates. Here is a way to work your cardio and agility 3x a week to keep you fit and on your toes during a break.  Take one workout from each category and mix it up. Try to do each day at least once a week to get all types of training in.

               I tried the agility workouts on skates and most can apply. There are a few variations you would need to do in order for them to work, but its still a great way to get your feet moving quicker.

Endurance: On treadmill, elliptical or outdoors running or skating. Each cardio workout should take 20-30 minutes. Make sure to warm up for approximately 5 minutes before hitting the harder intervals.

Day 1: Straight endurance: Keep your heart rate at a steady 68%-82% max heart rate for 20-30 minutes. NO stopping for breaks. Pick a pace that you can work with for a longer period of time.

Day 2: Interval Training: Alternate 2 minute intervals (the longest your jam will be), at 70% max heart rate and 85-90% max heart rate. This is a run/walk interval. You should be able to get at least 6-7 intervals in a 30 minute training session.

Day 3: Power Training: 1:2 minute ratio intervals: Work your 1 minute intervals as hard as you can around 90% of your max, with a 2 minute rest/walk of a 65-70% max heart rate. As your body gets warmer and your adrenaline builds, which it will, your max will get stronger and quicker. Never underestimate your power. Add more resistance to the elliptical, more incline to the treadmill or more speed to your run/skate. Do whatever it takes to work as hard as you can for that 1 minute. You should be able to get at least 8-9 intervals in a 30 minute workout.

Agility/Footwork: These workouts should take no more than 12 minutes. Perform each interval 3-4 times. 

Day 1:

1.      Quick Grapevines/Karaokes back and forth 1 minute intervals.

2.      Quick steps or slides right and left. Go about the length of the track side (inside to outside of track) and back. Keep your hips, knees, feet forward when doing this. 1 minute intervals.

3.      Gallops side. Use your power foot, steering foot theory by keeping your right foot forward while the left foot is facing left (inside line) and gallop to the inside line. Then galloping to the outside line you would turn keep your left foot facing forward and turning your right foot toward the outside line. 1 minute intervals.

Day 2: Ladders: If you don’t have a ladder, imagine one J Repeat each exercise once then repeat rotation 2-3 times. You can increase your time to 1 minute intervals.

1.      1. Run in each square forward, then turn around and run forward again. Both feet should go in each box. Repeat 30 seconds.

2.      2. Run forward to the end, then run backwards. Both feet in each box. Repeat 30 seconds.

3.      3. Facing sideways: Side step each foot into each box to the left, return to the right. Repeat 30 seconds.

4.      4. Facing forward: Side step inside the box with both feet then outside to the right. Repeat going to the left on the next box. Keep moving forward till you hit the end. Turn around and repeat for 30 seconds.

5.      5. Facing sideways: Cross over into each box. One foot per box. Go the right, then repeat going back to the left. Repeat for 30 seconds.

6.     6.  Facing forward starting on the left outside of the ladder: Crossover left leg into the box, right leg out of the box then step left next to right. You should be out of the box at this point. Repeat crossing Right over left into the box, then left out and then right out.  Repeat 30 seconds.

Day 3: Line Drills: Imagine a line or use a crack in the ground. Perform each exercise then repeat rotation 2-3 times.

1.      Side step back and forth over the line. Try to keep your head up and stay in derby low the whole time. Repeat 30 second.

2.      Hop one foot over the line keeping your inside foot up before switching to the other side. Repeat 30 seconds.

3.      Hop both feet over the line back and forth. Repeat 30 seconds.

4.      Face the line: Step on the or over the line Right, left then step back behind the line right left. Repeat 30 seconds. Then Repeat starting with your left foot first.

5.      Crossovers or drunken sailors: Standing beside the line with the line on your right side: Cross step left leg over right passing the line, (you should now have the line on your left side) then cross step right leg over left crossing the line.  Repeat 30 seconds. You can do this slower and work on your deeper crossovers or you can do these quicker and work on your grapevine/karoakes.

Work on form and precision before working on speed. It is better to get the footwork down properly than try to go fast and cut corners.

Stay fit,

Michbehavin’ .5 pint

Written by : Michelle Rotell

Owner/Personal Trainer Sweat Cardio and Yoga

Training Coordinator/ Wine Town Rollers

Sweat Cardio & Yoga - 2015 Promo

Plyometrics Leg Workout Athletics Cardio

Meet us at the Barre..Sculpting and Toning

Glutes, Core, Calves, Hamstrings and even arms. Great way to tone and strengthen at Barre Sculpt

 Barre Sculpt is a great way to sculpt your body in a non-impact smooth flow for the body kind of a way. Barre Sculpt is a combination of slow repetitive ballet moves, and yoga and pilates forms along with tucking your hips and tightening your core. Each class incorporates, a yoga flow at the beginning as a warmup along with some upper body strenthening using light weights or no weights with very small repetitive movements. This technique gets deep into the muscle tissue and helps strengthen as well as tone the muscles. Adding muscle tissue helps to lean out the muscle as well as burn fat during class and hours after as well.
After the warmup and upper body segment, the instructor will move into the Barre portion of class.  During this portion you will find plies, releves, leg lifts, pelvic tucks, squats, chair poses, bridges and much more. Here is where you will feel the wrath of the barre. Movements are very small and controlled with a lot of repetition.
After the multiple sequences of Barre movements, you will move into an abdominal section. During this time, you may still be using the barre, such as the picture above. Pilates based exercises may be incorporated as well to get all muscles surrounding the upper, middle and lower section of your abdominals and obliques. As well as your glutes, hips, and inner and  outer thighs.
This class is for all levels, but we won't lie and tell you that you won't be a little sore for a few days. When first starting out, please take your time and take breaks if needed. Do not compare yourself to the veterans of this class. They started out as a newbie at one time too. You too will be as strong as you see they are soon. Use their experience to motivate you and to watch their form. Let the instructor know you are a beginner, which they will always ask if there are new people in class, and they can also give you modifications if needed.
Results will start to show after just 2 weeks of this class if you are taking it at least 2-3 times per week. These results may vary depending on your nutritional intake, but you will start to see your strength increase as well as your buns and core get tighter. 

Flexibility and strength all in one class.

Sweat Cardio offers Barre Sculpt, Mondays 11a, Tuesdays 4:30p, Wednesdays 4:30p, and Saturdays 10:30a.
Check out our full class schedule for other classes we offer or to sign up for the next class at www.sweatcardio.com 
We offer drop in rates as well as memberships. We would love for you to come Sweat with us!!

Written by:
Michelle Rotell
owner Sweat Cardio and Yoga
951-302-0088

Sculpting Your Body to Burn Fat

Chisel Mondays 10a and Fridays 9a with Tristan Haller

       Muscle is a wonderful thing. We should cherish it, sculpt it and feed it. It helps us in so many ways. It supports our bones and makes them move in so many ways. It gives us shape and form. It gives us flexibility and means to change our range of motion and flow. It helps us burn calories and fat if fueled properly.
      We need our muscle to survive. The myth that lifting weights will make you "big and bulky", is just a myth. It is HOW you lift weights that will define your physique. Most women want to look lean and healthy. They workout to feel great mentally and physically. Some will "diet" or "cut calories" only to lose weight with out exercising. This is a big mistake. We need to maintain or increase our lean muscle mass to help us burn more calories, so we could consume more calories, and make sure we are not atrophying the muscle we already have.
       Lifting weights at a slower, more controlled pace with a medium sized weight and at about 15 repetitions per set would be the best way for a woman to build lean muscle mass. 2-3 sets should be good. If you can do more than 15 repetitions, the weights are too light. The other theory, which could be combined throughout the week, is to use light weights at a small range of motion for a large amount of repetitions, 25-30. This is to get into the deeper, more fast twitch muscles.
       Our goal is to increase our metabolism. In order to increase our metabolism, our bodies need something to burn. We want to burn calories and fat, not muscle tissue. Therefore, we need to continuously feed our bodies with fuel (clean proteins and carbohydrates) as well as work those muscles to burn calories. Starving your body only makes your metabolism slow down to help store fat for future starvation. It is very hard, but doable to speed up your metabolism once you have tricked it into starvation mode. The key is to eat small well balanced meals throughout the day, even if you do not like breakfast, you must eat it. Drink lots of water and pick up some weights.
Your body will appreciate it. You will see results within 3-4 weeks if you are lifting or sculpting at least 2-3 times per week. Try to work each muscle group and not just focus on the ones that you "think" need sculpting. Our bodies need to be balanced and in line. Pick a lower body day, an upper body day or you can do 3 total body days. Most classes focus on the total body to appeal to the masses as well as make sure that you are getting each muscle group involved and burning throughout your workout.
There are many options at Sweat Cardio that are focused on weights and sculpting. Chisel Mondays 10a and Fridays 9a is a slower, heavier weight type class. No cardio involved. Sweat and Sculpt Tuesdays 5:30p is a combination of sculpting and weights. Buns and Guns Thursdays 6:30p has a combination of sculpting and cardio as well. Plus PUMP on Tuesdays at 9a and Thursdays at 10a is another great way to get your sculpting in, doing a circuit format of various exercises.
If you are looking for a class with lighter weights and more repetition, Barre Sculpt and Cardio Sculpt are a great option for you.

Sweat and Sculpt Tuesdays 5:30p with Kacy Hill 

Strong is the new skinny.
Make your goal in 2015 to lift more weights. Take care of your body for you.
Stay fit, Be well,
Sweat Cardio and Yoga
Article written by: Michelle Rotell
Owner Sweat Cardio and Yoga
www.sweatcardio.com
www.facebook.com/sweatcardio
951-302-0088

Halloween Zumba Sweat Cardio Temecula

Halloween Zumba Sweat Cardio with David Mailangi

Zumba Fitness at Sweat Cardio with Stephanie Behrends

Wednesdays We Wear Pink Fundraiser

Let's all wear PINK to class next Wed. Oct. 22nd and Wed. Oct. 29th to help bring awareness to Breast Cancer Month. For each person that wears PINK Sweat Cardio will donate a $1 to Michelles Place Breast Cancer Resource Center

Strong is beautiful Daily Motivation

Strong is beautiful. Thin or stout strong is the new woman. Women have always been considered strong but now it is acceptable to look it too. It doesn't mean you have to have big muscles and bulging veins, but to be powerful inside and out. To be confident. To be successful and driven. Strong is how we survived for millions of years but now it is ok to be stronger, faster, smarter than we may have been hiding. Come out of your shells ladies and be the strong, beautiful woman that you are!
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

Planks Daily Fitness Motivation

Why Plank? It is quite simple really....to have strong abs, obliques, arms, shoulders, chest, back, glutes, hamstrings, shins, and more! Planks are considered one of the top ten exercises by the American Council of Exercise(ACE). When done correctly, planks are not easy. As you build your core muscles, you'll be able to hold a plank longer.
Written by: Summer Gamboa
www.sweatcardio.com

Insanity Training on the Rise at Sweat Cardio and Yoga

Insanity Training is now at Sweat Cardio. If you aren't familiar with one of the hottest infomercials out there, it's Insanity Training. It is now at your local studio so you can train with friends and like minded people instead of in the privacy of your own home. Taking it to the gym gives you more motivation from others and the drive to push harder.
Insanity is a high intensity cardio workout using plyometrics, power, quick steps, body weight functional movements and abdominal exercises. The format is a combination of 4 minute high intensity bursts and 30 second short breaks till the next set. Repeat this format 3 times and you have an INSANE Insanity workout.  It is hard work but shows quick results.
Sweat Cardio combines 30 minutes of Insanity Training with 30 minutes of sculpting to get a full hour of total body training. We offer it Mondays at 10a and soon to be adding more classes.
For a full class schedule go to www.sweatcardio.com
Sweat Cardio and Yoga
951-302-0088

Barre Sculpt- Tightening Your Glutes

Barre Sculpt is one of the fastest growing fitness trends right now. Also known as Pure Barre, Ballet Barre, Ballet Fitness, Ballet Bar and other creative names. Essentially it is a class using the ballet bar and core strength to lengthen and strengthen your body. This class is firms your glutes and helps lift them back to your where they were in your teens. It can also increase your flexiblity by tightening the muscles then stretching it after. You do not need to be a ballerina or any type of dancer to take this class. Most exercises are designed to lengthen your muscles as well as tighten and tone. The exercises are performed with small movements or range of motion to feel a "burn" and are repeated multiple times. Many of the exercises are reflective of  a mat pilates class and keeping the core tight with short breathes to get the maximum amount of force to the muscle. Although you may feel your heart rate increase at times, this is not a cardio class. It is a sculpting class. We have heard members say that they can start seeing results of a tighter core; glutes, abs, thighs, lower back, and even calves and arms within a few weeks. Sweat Cardio offers Barre Sculpt Mondays 11a, Wednesdays 4:30p and Saturdays 11:30a. 

No shoes required. Some people will wear socks or toesox which are available to purchase at Sweat Cardio and Sweatcardio.com

For any further questions on Barre Sculpt please feel free to call 951-302-0088 or email us at info@sweatcardio.com

Michelle Rotell

Sweat Cardio and Yoga

www.sweatcardio.com 

Strong is the New Skinny

Strong is the new skinny. We want to be strong and fit and healthy. There is something called "skinny fat". Skinny fat is  a term used for people that are thin but have no muscle tone or lean muscle tissue to support their bodies. This is more unhealthy than a person that has a little more body mass and more muscle because your body could have that same fat content surrounding your organs as well.
Strong or fit is a term used for a leaner, more muscular body type. You don't have to be big and bulky to be strong. A strong heart, strong lungs and a strong muscular structure will support your metabolism and your organs for much longer.
A good goal is to be a healthy strong lean body instead of just "skinny". 
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
www.facebook.com/sweatcardio

Zumba Tone Sweat Cardio Temecula

Zumba Tone is a new way to Zumba! It is a combination of Zumba class, dance moves of salsa, mamba, cumbia (spelled wrong), other latin moves and some hip shaking combined with light weights and rhythmic sculpting moves to give you a full body workout. It is a great way to have fun, dance, sweat, and tone your muscles all at the same time. Sculpt your arms, legs and abdominals while getting a cardio workout as well.
Sweat Cardio will be adding a Zumba Tone class on Fridays at 6:30p Starting  Nov. 2nd. Go vote, then take a class to make you feel AMAZING! Our instructor, Melissa Salazar has a fun and energetic way of teaching Zumba Tone. She gives it energy, life and some sizzle to an already GREAT workout!
Check out our schedule at www.sweatcardio.com  We will be posting a video tomorrow of this class, so you can see for yourself.

Zumba Fitness Dance Cardio

Zumba is the biggest craze in cardio fitness classes! You can shake, swivel, loosen up, sweat and feel great all the while getting a great workout. Zumba is a combination of various latin dances mixed with instructors style, some add a little hip hop to it, choreographed to individual songs. Each song has its own routine. Some come in to Zumba thinking they can not dance, or "move like that", but they always leave thinking how much fun they just had! Nobody cares what the other person looks like, because they are feeling the same exact way. Just have FUN!
At Sweat Cardio, we have Zumba Glow! , which is done in a party atmosphere. We turn down the lights, turn up the disco balls, add some Glow in the dark jewelry and clothing and get our ZUMBA on!! This class is featured on Tuesday nights at 7:45p with Kim Sullivan.
We even have Zumba Xtreme on Friday nights at 6:45p with Vanessa Medrano. This class is a 75 minute Zumba class mixed with a little sculpting and abs at the end.
Lupita Villagras also teaches an electrifying Zumba Class on Saturdays at 9:30a. She lights up the room with her smile and high energy routine. You can dance the mamba, the shakey shakey or the grind, and more! It's all in there!
Come enjoy your first or your 100th Zumba Class at Sweat Cardio. You will love it!!
Exercising with a friend makes it even more fun!
We have Zumba classes everyday so Check out our class schedule at
www.sweatcardio.com

All About ABS-Get a Six Pack(of Abs) before summer!

Summer is on its way and we all know that with summer comes bathing suit season.  We all hate taking off our winter clothes to see what is lurking underneath.  The midsection is where most people will see the winter warmth.

Your abdominal muscles are the core of your entire body.  The abdominals are used in every motion that you do.  They are centered in the midsection or “core” of your body.  Every breath you take is accomplished by expanding and contracting the abdominal muscles.  This is why core training is the most important part of your workouts.

There are four main sections of the abdominal region that need to be focused on.  There are the rectus abdominus, external obliques, internal obliques and the transverse abdominal muscles.  

            The rectus abdominus are the muscles in the middle that you may know as the “six pack”.  These muscles are all connected and are therefore just one group of muscles.  When a person is very lean in that region, it may look as though they have moguls to ski on. The rectus abdominus muscles are worked most frequently.  You can lie down on the floor or on any hard flat surface and work your “abs”.   Small crunches up and down are best.  Isolate the muscles as you lift up and hold it for a few seconds.  Release back down.  Exhale as you lift up or contract a muscle and inhale on the extension or as you relax the muscle.  Do as many crunches as you can for three sets.  Each week add a few more repetitions to each set. 

The external and internal obliques are used when you twist or bend.  These are the muscles on the side of your core that are often called “love handles” if there is a layer of fat on them that we do not want.   Working your obliques gives you the illusion of having a smaller and tighter waistline.  Lie on your back with one leg on the other.  Place your hands behind your head and twist your shoulder to the knee that is up on the opposite leg.  Do a set of 15-20 repetitions on each side. 

The transverse abdominal muscles are the muscles deep below the rectus abdominus muscles by your belly button.  These muscles are harder to work.  The best way to work these muscles is to concentrate on pulling in your belly button when you are doing crunches.  Think about tightening all of the muscles in the pelvic region and pulling your abdominals through your back.  Another way to work the “lower region” is to do reverse crunches.  A reverse crunch is done by lying on the ground and keeping your head down. Raise your legs to your chest with bent or straight legs depending on your abdominal strength. Bring the legs back down to the ground and repeat.  To keep the back protected, place your hands underneath your lower back.

There are many other exercises to work your midsection.  If you see people doing various exercises at the gym, ask a professional how to do them properly.  Many exercises can be dangerous if done incorrectly.

If you work your abdominals two to three times a week along with a healthy diet plan and a little cardiovascular work, you will see results before summer.  Your muscles should have 24 hours of rest in between each workout, so plan accordingly.

More abdominal exercises

Rectus Abdominus- Start sitting up with your knees slightly bent.  Lower yourself halfway down and hold for two to three seconds and come back up. Keep your pelvic tilted up and your arms across your chest.  Try 10-15 repetitions

Obliques- Standing twists- Stand with your feet hip distance apart and your hands by your shoulders. Twist your torso from left to right and back again without moving your hips.  Try to twist enough that your can see behind you.  Make sure this moving is done smoothly and not in a jerking motion.

Transverse abdominals- Isolations- Lie on your back with your knees up and your feet down.  Place one finger on your belly button and pull all of your muscles tight through to your back   .  Keep your pelvic tilted up without raising your hips off the ground.   Hold for five to 10 seconds and release.  Repeat 15 times.

Personal Challenge

Cut one high calorie drink from your diet a day and replace it with something else.   Ex.  Replace a regular soda with a diet soda or ask for nonfat milk in your coffee instead of buying a double mocha latte.

 
FitTip

If you notice your waistline increasing as you start increasing your abdominal work, you may be building muscle.  You need to be patient as well as know that if you do not lose the layer of fat over the muscle, you will not see the muscles coming in.

by: Michelle Rotell
owner Sweat Cardio and Yoga

www.sweatcardio.com

 951-302-0088

Sweat Personal Training Now Available! Call for an appt.