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 

      

Sweat Cardio & Yoga - 2015 Promo

Plyometrics Leg Workout Athletics Cardio

You Get What You Work For- Motivation

You want results?? You want to be lean and strong?  You want to be successful? You want a great job? You want to be the top of your class?

 

                                                           You have to work for it!!

We all have dreams, goals, aspirations. But are you willing to work for it? You can already be smart, or strong, or have talent, but if you do not use it to your full potential and work for what you want, you will only go as far as you put toward it.
Make small goals and take baby steps to your overall goals. It will help you see the light at the tunnel. One grand move is much harder to see the achievements, but for every A or every pound, celebrate!!
Give it your all. Give it your passion. Give it your full heart. Give it your 100% and it will pay off.
You can do this!!!

Written by:
Michelle Rotell
Trainer, Instructor, Motivator, Owner
Sweat Cardio and Yoga
www.sweatcardio.com
follow us on facebook www.facebook.com/sweatcardio
and Instagram  @sweatcardio

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

Failure is not an option- Daily Motivation

We do not use the word failure. We use the words "learning experience". We fall, we get back up. We stumble, we dance with it. We learn from our experiences. Our mistakes make us stronger. They make us who we are. We will hopefully try to rethink our path for the future and make it better. The strong and motivated will make it a challenge to succeed even more.
Everyone has the choice to make a change. We have options to take one path or another. Take the road less travelled but know that you may hit a dead end. That is ok. You regroup, reassess and then reroute. Moving on to another high road.
This theory relates to anything in your life. Go after what you want and work hard for it. Along the way you may stumble, but make it part of the dance and you will feel much better.
Michelle Rotell
Sweat Cardio and Yoga

2 Hour Barre Method Workshop at Sweat Cardio and Yoga

Join Yvonne Davis for a two hour special event Bar Method Workshop April 27th 12-2pm. This includes a 90 minute barre workout, 15 minute break, and plenty of gentle stretching and basic yoga throughout and opportunity for discussion of safety, modifications, and clarification of exactly what muscles we are targeting. T...his is your opportunity to fine tune your Bar Method practice with Yvonne, exploring beginner/intermediate and advanced option choreography. $15 for members and members guests/$20 for non/members. You can register online www.sweatcardio.com at class schedule page April 27th date. Members need to call or come in to register to receive discounts price. 951-302-0088.

2 Hour Barre Workshop

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

Appreciate Everyday-Daily Motivation

That proud feeling you get when you realize that you are getting stronger because of all the hard work you are putting in is the best feeling. Whether that means you can now run that whole mile or walk up 2 flights of stairs or do more weight on your dead lift! Work Hard and BE Proud of what you achieve! — at Sweat Cardio.
Written by Summer Gamboa

Stretching-Giving your body the attention it needs

Stretching is one of the most important components of your fitness regime. It is the attention your body needs. Everyone, no matter what your fitness routine is, Cardio, Weight training, Cycling, Running, MMA fighting, Walking, Rowing, you get the point, should incorporate a stretching phase.
Ideally everyone should stretch after your workouts, but even better would be to designate specific time to warm up and just stretch out all your muscles.
Stretching your muscles, even the ones that you may think are not sore or tight, need to be lengthened to help with recovery, prevent injury or increase range of motion to a muscle that is tight from a previous injury.
As we get older, and we all do, no matter how fit you may be, our muscles get tighter and tighter. With that happening we tend do compensate with other muscles, or our bodies reform due to over worked mucscle.
For example, you sit at a desk all day long. You arms are reached forward, your back is slightly slouched at your desk, your shoulders are rounded forward and your knees are bent in your chair. As your arms are reached forward,your chest in clinched in. You back muscles as they are slouched take all the pressure, but your chest muscles become very tight and shortened. As your shoulders are rounded forward it puts stress on our neck and trapezius muscles (very top of the back). As your knees are bent in your chair, your hamstrings (the back of the thigh) tighten and shorten.
This is why the number one reason for low back pain is sitting at a desk or being sedentary. Those muscles need to be lengthened and stress needs to be release from your body.
Stretching your chest, upper and lower back, shoulders, neck, hips, abdominals, hamstrings, quadriceps (front of the thigh), and calvesis crucial to a long healthy life.
The key to a good stretch is to make sure your muscles are warm. You do not want to stretch with cold muscles. Roll out your joints and do active stretches prior to holding a stretch.
Each stretch should be help for at least 10-20 seconds to reap the benefits. Taking deep breathes as you are stretching will help release any tension and allow your body to relax into your stretch a little deeper.
Never stretch to where it hurts. A stretch should feel tension and resistance but should not hurt.
Using tools such as bands, a towel, a strap or even blocks to help you get into a stretch without discomfort is a good way to ease into a stretch or help you get the proper positioning.
Listen to your body. Ease out of each stretch slowly.

Think of your muscles as rubber bands. If you stretch it too much it will snap. If you pull it too hard it will snap. If you slowly work at it daily the rubber band will become loser but won't break. You want to take care of your rubber bands. Treat them with love and attention and they will love you back.
Look for a Gentle Yoga class or  a Stretch class near you.
To check out our class schedule go to www.sweatcardio.com
or call 951-302-0088 for more information.
Stay fit, Be well,
Sweat Cardio and Yoga
 Michelle Rotell, owner

2 Hour Barre Sculpt Workshop-February 9th

Barre Sculpt is the latest fitness class to sweep the nation. It is a great way to tighten and tone your core, glutes, abs, legs, calves and arms. This is a total body workout. Barre Sculpt uses a combination of small isolated ballet moves, Yoga, sculpting and Pilates exercises to give you the best of the mind, body, spirit and soul workout.  Members have said that they have seen a difference in their bodies shape within a few weeks of taking this class. No dance background required. We supply all equipment such as the Ballet Bar, mats, small exercise balls, light weights. You bring the body. :)

 

Join Yvonne Davis for a two hour special event Bar Method Workshop Feb 9th 12-2pm. This includes a 90 minute barre workout, 15 minute break, and plenty of gentle stretching and basic yoga throughout and opportunity for discussion of safety, modifications, and clarification of exactly what muscles we are targeting. This is your opportunity to fine tune your Bar Method practice with Yvonne, exploring beginner/intermediate and advanced option choreography. $10 for members and members guests/ $15 for non/members. You can register online www.sweatcardio.com at the class schedule page Feb. 9th date. Members need to call or come in to register to receive discounts price. 951-302-0088.

We offer 1 hr Barre Sculpt classes Mondays 11a, Wednesdays 4;30p and Saturdays 10:30a. Drop in rates available as well as monthly memberships.
Sweat Cardio is located at 32839 Temecula Parkway  Suite A, Temecula, Ca 92592
We are here to motivate, inspire and spread health and fitness to be the best you you can be!

 

Candlelight Yoga at Sweat Cardio and Yoga

Candlelight Yoga is a Gentle Flow Yoga class in a dimmed room with tea lights set around the room. We use candles to help relax the mind and body. The ambiance is very welcoming and not intimidating. It is very relaxing and comforting and helps each individual get into their Zen. The slower paced, mind body experience is a great way to release stress, toxins, tight muscles, and give you a full body workout. Candlelight Yoga is for all yoga levels, first timers, pre or post injury (cleared by your doctor), beginners, advanced yogis, pre or post natal and any age. We welcome and encourage anyone age 12 years and up to join us for Candlelight Yoga.
Sweat Cardio offers Candlelight Yoga every Wednesday 7:30p with Cherry Santos, and every Friday at 6:30p with Joyce Bianchi. We offer a calming tea after the Friday evening class during the colder months to keep your body warm and clear after class.
Join us for a special Candlelight Yoga class this Halloween Thursday October 31, 2013 at 6:30p with Jean Oshima.

We welcome new clients, friends and family to try this very special class as it is like no other yoga class.
For more information please go to www.sweatcardio.com about our class schedule, pricing, classes and more.
Memberships and drop in rates available.
Please feel free to call us at 951-302-0088.
Michelle Rotell
Sweat Cardio and Yoga

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

Calories-Your best Friend or your worst enemy

Calories can be your best friend or your worst enemy. It is all in how you use them.
I'll first start off by telling you that 3500 calories =one pound of fat gained or lost depending on whether it is consumed or burned.  So if you burn 3500 calories, either by exercise or cutting calories and burning calories you will lose 1 pound. If you were to cut 200 calories from your diet and burn 300 calories a day exercising you will lose about 1 pound per week.  On the other side, if you were to eat an extra 500 calories a day, you would gain a pound a week.
This should make sense. But it also matters how, when and what calories you are eating.
All so confusing??
Your body is a machine. It runs off calories like a car runs off gasoline. What you feed it and when matters too.
Feed it healthy nutritious energizing fuel and it will perform better. Feed it empty waistful non-nutritious calories and it will run slow and sluggish and other reprocussions may occur to your body, like putting the wrong fuel into your car.
Don't be afraid of calories. If you eat the right foods, such as fruits, vegetables, low glycemic carbohydrates, meats, nuts and legumes you will probably be eating the proper amount of calories. These foods eaten in moderation will be low calorie, fill you up properly and feed your brain so that you won't need the unnessasary calories that jack up your calorie count and make you feel unsatisfied and hungry.
Eat small meals throughout the day, preferably about 5-6x per day and your body will be a machine. Burning fat instead of muscle and you will have the energy to not just exercise more efficiently but you will be able to take on your daily tasks more efficiently. You will probably have more energy and get more done.
So in conclusion, your calories are important. Do NOT cut too many out, but Do NOT eat too many either. Get your calories from the right kind of foods and you will be a fat burning, energy driven machine. 
If you have further questions about this matter please feel free to comment or send me an email at michelle@sweatcardio.com
Stay fit, Be well
Michelle Rotell
www.sweatcardio.com

When the Going Gets Tough...Never Give UP!

When the Going Gets Tough......

 

The Tough keep fighting

The Tough keep their heads up

The Tough keep working hard

The Tough Keep pushing through

The Tough find a better way

The Tough brush it off

The Tough use their resources

The Tough resolve

The Tough make it work

The Tough remember whats important

The Tough keep smiling

The Tough stay Tough!

The Tough Never Give UP!



 

Michelle Rotell

Sweat Cardio and Yoga

www.sweatcardio.com

 

Effort Equals Results Daily Motivation

Work hard and you will see results. Stick to your plan, make small goals to reach big ones and you will see results. Be strong, remember why you are doing what you are doing and you will see results. Tell yourself you can do it, do it, and you will see results.  Believe in yourself and the process in which you choose to succeed and you will see results.

Give 100% off YOUR Efforts and you will SEE RESULTS!

Now go get those RESULTS!!!

www.sweatcardio.com

Pat Yourself On the Back- Daily Motivation

In our world, it is sometimes shunned upon to be confident and proud of yourself for your accomplishments. It is considered conceded or arrogant. But it should be quite the opposite. Everyone should be proud of who they are. Everyone should acknowledge their accomplishments and successes and give yourself a pat on the back. Walk with your head high, but still looking ahead. Excude your confidence and people will gravitate to you. There is a difference between confident and cockey. Make sure you are the latter.
Give yourself the high five and move on!
You should be proud of who you are and what you work hard for!!
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088
#confidence #proud  #awesome

Succeed at Fitness Daily Motivation

Even The Statue of Liberty has caught on! We can all be fit! Be proud and confident of your successes and show it off!
Michelle Rotell
www.sweatcardio.com

Daily Motivation

Whatever your motivation is...use it, remember it, write it down, post it all over your house, at your workplace, put a reminder on your wrist. Be creative and make it fun. You have the power to achieve greatness. You have the power to achieve your goals.
Make fitness fun by trying new things. There are so many options for people. If you love to dance, take Zumba, Hip Hop Hustle or Zumba Tone. Barre Sculpt is another way to feel a smooth rhythm while sculpting your buns to tightness.
If you like a more structured fitness routine, try Kettlebell, Sculpting classes or Bootcamp or RIPPED. If you like to do a more relaxed form of workout, yet want a great sculpting and stretching class, try Pilates, Bootie Camp Yoga or any form of Yoga.
There are so many to choose from. The hardest part is deciding which one to do. Try them all and see what works best for you.
Stay fit, Be well,
Sweat Cardio and Yoga
Michelle Rotell
www.sweatcardio.com for a full class schedule and more info...

A limitation is only an excuse- Daily Fitness Motivation

We all have limitations. One kind or another. Its what you do to overcome it, or get around it, or use it to your advantage that makes us stronger. Believe in yourself and do what it takes to get to your goals.
I want to tell you a story a client told me the other day..
She went to the Survivor Mud Run in Lake Elsinore last year which is a very intense 5k/10k obstacle course style race. It isn't for the weary. It isn't even for the average 5k runner. This race if for the hardcore. She wasn't sure if she was going to enter the race because she heard how hard it was. I didn't mention that she went to watch last year, but not race.
She decided this year to enter the race because she saw not one, but multiple people hustling through this treacherous race with prosthetics. She was still thinking "I'm just not that tough." Till she saw a team of 2 in the middle of the pack.  This was a team with 2 people and only 2 legs. One of the teammates was missing both of his legs. During all the obstacles he used his upper body and made it over every leap and bound, during the run section he was carried on piggy back. This changed my clients mind, and said that if that guy can do it "I should have no excuse."
This is a story about a women with fears and a man that showed her that there is NO EXCUSE not to do something that you want to do!
My client is entered to do this race March 2013 when it comes back to Lake Elsinore.
If you are interested in this race check out  www.survivormudrun.com for more information.
"If you want to exceed your expectations forget your limitations!!!" Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com