21 Great Ways to Looking and Feeling Great

We all know that during the colder months we tend to cover up our midsection with sweater and jackets.  We tend to stay inside more often and exercise less, which causes us to burn less calories throughout the day.  That is why autumn and winter are the two seasons that cause people to put on extra pounds.  We have just hit the hotter months and putting on shorts and bathing suits may not be as appealing as it was last year or the year before.

There is still time to tighten up your body, skin and mind.  We are going to take preventative actions as well as shed a few pounds along the way. We are going to be conscious of our intakes and our outtakes. You will be proud to wear your shorter shorts and tank tops as well as walk along the beach with just your shorts or bathing suits.

Here are 20 ways to looking and feeling great. Start with at least five from this list right away and add at least two more each week as you feel comfortable.  You will see results and feel much better. You will have more energy and will want to add all 20 to your lifestyle within weeks. 

1. Eat clean food such as lean proteins, complex carbohydrates, fruits and vegetables and healthy fats.
2. Eat six small meals of clean foods daily to keep your metabolism charged. This prevents insulin levels from spiking, which protects you against the urge to overeat or binge.
3. Exercise at least three to four times per week.
4. Do not skip breakfast. You burn calories at a slower rate when you sleep.  A healthy breakfast jump starts your metabolism.
5. Reduce calorie intake from empty sources such as processed foods. Simple sugars digest quickly and cause insulin and blood sugars to spike which leaves you feeling hungry more often.
6. Join an exercise club or form your own with a few friends. Running, jogging, walking, skiing or mountain biking are all fun outdoor winter sports. 
7. Do not go past the point of hunger. This triggers a starvation response in your metabolism and forces it to slow down.
8. Pack a lunch filled with nutritional choices. You are more likely to eat healthy when you brown bag it.
9. Eat wisely when dining out.  Ask for no butter, sauces or gravies on your food.
10. Do two to three sets of 25 crunches every other morning before starting your day.
11. Do two to three sets of 15 push ups every other morning before starting your day.
12. Eat four to eight servings of fruits and vegetables a day. They are low in calories and are filling. 
13. Avoid alcohol. One gram of alcohol equals seven calories.
14. Do at least four 30 minute cardio workout per week at a moderate intensity to burn fat as your fuel.
15. Eat a healthy snack before grocery shopping and before any event that will have a lot of food
16. Do three sets of 20 lunges and 20 squats twice a week.  After each set, hold a wall squat for 20 seconds.
17. Eliminate refined foods such as white sugar and white flour from your diet.
18. Drink plenty of cold water.  Thirst is often mistaken for hunger. The small amount of energy required to raise the cold water to equal your body temperature helps burn calories.
19. Do not use food as an emotional crutch. People turn to comfort foods when they feel stressed. Fight the urge with a healthy alternative such as exercise.
20. When you feel good, reward yourself with a new pair of running shoes, workout clothes, ipod music or share your excitement with a friend. Do not reward yourself with a piece of cake or other unhealthy foods.
21. Write your goals down on a piece of note paper and place it where you will see it everyday. Place personal affirmations on your goal sheet.

Healthy snacks under 150 calories

1. 1 cup nonfat cottage cheese
2. 2 cups air popped popcorn
3. 10 frozen grapes
4. small protein bar
5. 6 hard boiled egg whites
6. orange slices
7. sugar free jello
8. 2 cups broccoli
9. green salad with balsamic vinegar
10. 4 oz. sliced chicken breast

Written By: Michelle Rotell

Owner of Sweat Cardio and Yoga

32839 Temecula Pkwy
Temecula, Ca 92592
www.sweatcardio.com
951-302-0088

Zumba Glow Party!!

If you haven't heard about Zumba, you must live under a rock!! Zumba is the latest craze in fitness! It is a combination of latin, hip hop and other dance moves to make your body move! It is so much fun! It is for all fitness levels.

Sweat Cardio has started doing Zumba Glow parties on Tuesday nights at 7:45p with Kim Sullivan. Kim is high energy, bubbly, creative and a blast of an instructor. She makes you want to work hard and have a great time and you get a great workout to top it off!
At Zumba Glow! we turn down the lights, turn on the disco balls and everyone wears glow necklaces, bracelets and anything else glow in the dark! Some jazz up their clothing with glow in the dark and shoe laces as well! It is a blast of a party!
Come join us Tuesday nights at Sweat Cardio for a blast of a time! If you can't make Tuesday nights we also offer Friday nights at 7:45p Zumba Party with Gonzalo Perez! He is our awesome Friday night Zumba Party guy and he gets you going like you are at a night club! No reason to go clubbing when you can go Sweatin'!!!

Come join us at Sweat Cardio. We have glow bracelets available at the front desk if you need them! 4 for $1!!!

Non-members welcome to take class. First class $9, single class drop in $10, and class packages and memberships available with unlimited monthly classes!!!

check out our website

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.

Smile! It's Contagious!

Smile!! It's contagious! Every woman, and man for that matter, is most beautiful with a smile!

Feature Instructor: Jean Oshima Yoga Instructor Extraordinaire

Jean has been practicing and teaching yoga since she was a teenager. She began training in the Kundalini and Hatha Yoga methods and later discovered the Ashtanga style of Yoga and began adapting her practices to make her classes work for all levels.

Here's Jean Oshima atop (a very slippery) piece of marble near
Villeneuve-Minervois in the South of France, where she taught daily Yoga classes
to visitors from the United States and local residents. Jean and her American
guests stayed at the home of dear friends Julia and Peter Boyles. Their
spectacular 11th century castle was home for an entire week of daily Yoga
practice, elegant meals, delicious local wines and most importantly, the
beginning of new friendships  The Americans  were able to experience  museums,
private and exclusive tours and wine tasting, the massive farmer's market at
Carcassonne, a day trip to Spain, numerous private receptions at the homes of
local friends, who were beyond generous with their hospitality, and much, much
more! Two members of Sweat Cardio were among the group of Yoga students.
Jean teaches Tues. evenings 6:30p, Thursday evenings at 7:30p and Sunday mornings at 10a.

She has a special MOther's Day Special Event 90 minute All Level Warm Yoga class this weekend May 13th at Sweat Cardio and Yoga. The class is free to all members and $15 for non-members. Mom's, Dad's and anyone else welcome to join in! To sign up click on this link https://clients.mindbodyonline.com/ASP/home.asp?studioid=6435  or go to www.sweatcardio.com to see our class schedule.
Come take one of Jean's classes and experience a Yoga class like no other.

Kids Eat Free in Temecula/Parents Can still Make the Healthy Choice

 Kids can eat free everyday of the week in Temecula. You just have to plan it out. Monday nights are at Islands (2 meals per 1 adult!), Tuesdays @ Lucilles, Wed is El torito, Thurs. is either IHOP or Texas LIl's and Fri well our only choice is Dennys.
Making the healthy choices for meals can sometimes be difficult when eating out, but there are always options. Many restaurants, like Islands has a lower calorie/lighter meal section on their menu to help you out. You can ask for no dressing or cheese on your salad. Or no dressings on your sandwich. When you do get a sandwich, take off the top layer of bread and wrap it with lettuce or your napkin to hold it. You can also ask for your chicken grilled instead of fried. There are many healthy options for you and your children.
So now you know where to go every night of the week if you want to have your kids eat free. check out the website www.freefunfortemeculakids.info  if you want to find more free stuff for your kids!

Sweat makes you cuter/sexier!!

At Sweat Cardio and Yoga we are always here to Sweat. But the harder we work and the more we Sweat, the better we look!!! And the better feel!!