Sweat Cardio & Yoga - 2015 Promo

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

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

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 

Yoga Can Clear Your Mind

"Yoga is a way to clear your mind and soul" as many people may say. It is a way to release stress and tension from your daily lives. It is a way to stretch your muscles and your mind outside of its daily routine to help release toxins built up in your body and mind. This may all sound so unreal, that a few positions you put your body in can do so much for you, but it is a fact. Yoga is an age old remedy for healing your body and mind. 

A beginner or an advanced yoga person can feel the same or different affects of their experience. A beginner may feel the exterior affects of their movements. Meaning, they will feel the stretching, the relaxation or the invigoration of the practice.  As you become more advanced in your yoga practice, you may feel a more overwhelming power of healing as you become more in tune with your body. Your breath will become more heated as you learn to breath deeper and engage more internal organs and feelings. 

Yoga is a great way to clear your mind of all the daily hustle and bustle that is so saturated into our lives. Make your Yoga time, your time. Give that time to yourself and allow the experience of Yoga to heal you.

There are so many forms of yoga that one should be able to enjoy it. If you want a more relaxing, gentle yoga class try a Yin or Stretch Yoga. If you want a more invigorating and harder class, try a Power Yoga or Flow Yoga class. Hot Yoga or Bikram Yoga is another way to release more toxins and get deeper into the muscle. Hot Yoga comes in many forms as well. It is usually done in a room that is from 90 -105 degrees. Read the class descriptions before taking class. A good yoga instructor will teach at all levels so a beginner and an advanced Yogi could take the same class and still feel successful and come out feeling wonderful. 

Check out our website for all the Yoga classes offered at Sweat Cardio and Yoga.

www.sweatcardio.com

951-302-0088

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