Don't Throw in the Towel Daily Motivation

Daily Motivation #11

Why would you throw in the towel? Giving up is not in our nature! We are competitive beings; so be
competitive with yourself, not others. Strive to be the best you can be! Exercise will make you better! It will give you strength inside and out!
Have a great day!
mr
www.sweatcardio.com

Enjoy Life!! Daily Motivation #10

Daily Motivation #10

Enjoy life! We want to experience it! For we all want the quick results, the quick car ride, the quick fix, but it is truly the journey, not the destination! mr
www.sweatcardio.com

Whatever Motivates You! Daily Motivation #9

If this works, Go for it! Whatever motivates you is the best way to get yourself going. Some people have a specific date or event in mind, some have a milestone, some have a specific person motivating them, but ultimately YOU have to be motivated and want it! Make it YOUR Day to get out and do something for YOU! You will thank YOURSELF later.
MR
www.sweatcardio.com

To Exercise or Not? Of Course EXERCISE!

Daily Motivation # 8
Exercise gives you strength. Strength to have power. Strength to have confidence. Strength internally, physically, mentally and the energy to make your body work to its full potential. Mix that with a healthy nutritional program and your body will thank you everyday!
Try Yoga, Zumba, walking, strength training, abdominal exercises, kettlebell, spin! Make it fun!!!
Treat your body right!
EXERCISE!!!!!
Michelle Rotell
www.sweatcardio.com

Sweat Happens Daily Motivation #7

Daily Motivation #7
Make Something Happen Today!!!
Try Zumba Sunday mornings 8:45a and/or a 90 minute All level Yoga at 10a at Sweat Cardio and Yoga in Temecula
call check out our website for more info. on our class schedule
www.sweatcardio.com

Push to Your Limits (How to Find Your Target Heart Rate) Daily Motivation #6

Daily Motivation #6
If you want to work at 80% of your max to get the most out of your workouts, how do you know what that is, if you have never pushed yourself to your limit. Everyones work load is different. Heart rate is a great indicator of work load, but some bodies can push past the typical mathematical equation of Target heart rate zone= 220-age x (percentage of workload)  This means that if you want to work at 80% of your workload and you are 20 years old (for easier math), you would do:
220-20 x .80= 160. So you would want your heart rate to be at about 160 beat per minute. This is a standard and very effective, but some athletes can go past that and feel amazing and some people that are completely new to fitness or any type of exercise should not get near this number.
Use your body as an indicator as well. Push to your limits at least once to see where you can go and how strong you are. Then work just above your comfort level to get the BEST RESULTS!
Remember: Everyday is a different day. Some days you may wake up and feel wonderful, powerful, stonger, energetic and highly motivated. Other days you may wake up, tired, hungry, unmotivated and lazy, but you still go out there and do your best! You push past the hard days, and the easy days will be even EASIER!!
Michelle Rotell
www.sweatcardio.com
www.facebook.com/sweatcardio

Workout Because You Love Your Body Daily Motivation #5

Daily Motivation #5
July 15, 2012
You should love your body!! You should treat it like a temple. We work out because we love our bodies and we need to nourish it with love and respect! We all have flaws, some we can fix and some we need to accept. Workout to give your mind AND body strength. It will give you the energy and confidence to make everyday a beautiful day!! mr
www.sweatcardio.com

1 Hour Workout is 4% of Your Day

Daily Motivation #4

24 hours in a day. Essentials to live: 6-10 hours a day of sleep depending on your needs, eat/drink maybe 3 hours total including prep time, taking care of kids/family 23 hours by multi-tasking, and then there is one hour left for you to take care of YOU and only YOU!!! It is an essential to a healthy lifestyle to practice some form of exercise everyday to keep your mind and body mentally and physically equipt for all the day to day functions that go on!
Take care of YOU! Without YOU there is no US!!
www.sweatcardio.com to find the best classes in the Temecula/ Murrieta Valley
check out our facebook page for more info www.facebook.com/sweatcardio

Curves are Beautiful! Daily Motivation #3

Curves are beautiful. Everyone has them. Everyone should love them! Its all about how you use them. Work them and appreciate them! Make them stronger and more defined! That is our ultimate goal!! Lunges, squats, abdominal exercises, cardio training such as running, Zumba, Spinning, Sculpting classes, interval training and 80% nutrition. Eat clean, healthy foods such as fruits, vegetables, lean meats and drink lots of water. If you are not sure if a food is "clean" it probably isn't!
www.sweatcardio.com

Sweat Happens Daily Motivation #2

Daily Motivation #2
7/12/12
If you don't work hard, it won't happen.
As much as we want stuff for free it doesn't feel as good as when you get something by making it happen all by yourself! mr
www.sweatcardio.com

Daily Motivation #1

Daily Motivation #1 7/11/12

Use it!!

www.sweatcardio.com

ZumbAtomic -Fitness For Kids!

ZumbAtomic is a kids version of the biggest craze in fitness Zumba! It is a great way to get kids moving and exercising without forcing them to "exercise". ZumbAtomic incorporates a variety of dance moves and extra activities such as tag, red light green light, to make it FUN for kids to get some exercise.
It is shown that the more active a child is the more focus they will have when it is time to learn. They need to release energy and endorphins in order to concentrate and have mental focus.
In this day in age, when computers and other electronic devices control so much of what our kids are doing, our obesity rate in children is rising rapidly. We need to take action and get our kids moving!!
ZumbAtomic is a great way to do this!!
Come try our ZumbAtomic classes at Sweat Cardio and Yoga on Tuesdays and Thursdays at 4:30p.
Bring water and your childs energy and we will do the rest.
It is also a great way to give our parents a small break from entertaining all day long.
We will teach them how to have healthy eating habits and how to use these exercise moves during the day when they are with their friends!!

www.sweatcardio.com  for more info or to sign up for class.
Or call us at 951-302-0088

10 Unhealthy Habits That Prevent Us From Losing Weight

There are many reasons people struggle with losing weight. It could be one or a combination of many of these reasons below. If you notice that you are victim or offendor of any of these reasons, try to fix at least one a week. You will soon see results that you thought you couldn't get. The key is to continue with your good habits once you break them. Take baby steps to fixing  bad habits and gradually it will be a thing of the past.

1. Skipping Breakfast- We all know that breakfast is the most important meal of the day. Many people think that if you skip breakfast you will save calories and you will shed more pounds, but quite the contrary.  In fact, this bad habit adds pounds.  A recent study found that those who ate ready to eat breakfast cereal or even muffins had significantly lower BMI (body mass indexes) than those who skipped breakfast.
2. Clean Your Plate Syndrome- Serving sizes are much smaller than we place on our plates and what we visualize.  Portion sizes at restaurants or even what we serve ourselves on an average size dinner plate are far greater than one serving. This packs on numerous uncounted calories and ultimately packs on the bulge. Check the label and stick to the portion size, even if you have to put the rest in the refrigerator or take home a doggie bag.
3. Eating at your desk- Everyone is busy. We eat when we can fit a few bites in our mouth between jobs, picking up kids and keeping our families together.  This is why you need to take time to eat a well balance meal with small snacks in between. Make time for meals as often as you can.  When you designate only the dining room, kitchen and restaurants as your eating area, you are less likely to be distracted and overeat.
4. Eating Late Nights-  This is one of the most common ways people sabotage their weight loss goals.  They have been good all day and had a reasonable dinner.  Then they sit on the couch and they get a sudden urge to eat.  Others eat late nights because they work long hours and do not have time to eat during the day. Which brings us back to snacking at your desk.  Make sure to eat a well balance meal for breakfast and lunch with a small snack in between to prevent hunger or boredom binging late at night. 
5. Fat-Free Everything- Eating fat free everything is not the best way to balance your diet.  Many people believe that the way to lose weight to is lose the fat from your diet. In addition to making food taste good, fat also makes you feel satisfied.  If you cut out all fat from your diet, you will feel the need to eat more calorie-full foods like cookies and pretzels.  Keep your calories to about 20-30 percent of good fats such as olive oil, peanuts, avocados and fish oils.
6. Alcohol- Beer, wine or spirits pack calories mercilessly.  Not only does alcohol contribute seven calories per gram, but it has the effect of making you eat more during a meal. If you are going to drink, space each drink you have with a glass of water and avoid any high sugar and calorie packed tropical and frozen drinks. Also, do not head out for a wild night on the town without eating something first.
7. Skipping the Gym- Many dieters think that cutting calories back  will be the solution to weight loss and a healthy lifestyle.  This may work initially to drop a few pounds, but it will not help you with your muscle tone, your lean body mass and its function to increase your metabolism. It may even cause loss of muscle mass as well as yo-yo dieting.
8. Sleeplessness- Everyone needs their sleep. Our bodies recover during sleep, burn fat during sleep, reduce our stress levels and insulin levels and restore our cells for the following day.  Lack of sleep causes your body to shut down and to perform at a less productive rate.  Just one extra hour of sleep a night will help you be more alert and have more energy to make your workouts better.
9. Negative Attitude-  If you want it, you can achieve it if you work hard. This applies to anything in life. Use this motto.  A positive attitude and constant affirmations will keep your mind clear of negative energy and you will stay focused on your goals.
10. Lack of Support- Everyone needs a support group.  Your support group may be your family, your friends, your trainer, your co-workers or your dog.  Everyone needs someone to turn to.  It is alright to use your support group to talk to and to be accountable to.  Most people work better and accomplish more goals knowing that their loved ones are watching out for them.  Workout with a partner and push each other.  If one of you does not want to come to the gym or wants to eat a Ding Dong, the other one should encourage them to stay of track.

       FitTip

5 ways to stay on track

1. Take a multi-vitamin each day

2. Make small attainable goals and track your progress.

3. Start a walking group during your lunch hour.

4. Log all your meals

5. Drink at least 64 ounces of water.

 Personal Challenge

Eat 6 meals a day.  Break up all of your meals into smaller parts with breakfast, lunch and dinner to have a ratio of 40% carbohydrates, 35% protein and 25% fat. Snack in between with a fruit, vegetable and a protein.  Keep your calories under 2500 for men and 2000 for women each day to lose 1 pound to a half a pound a week. 

 Michelle Rotell has her B.A in Exercise Physiology and is a certified group and personal fitness consultant. You can find her at Sweat Cardio And Yoga or michelle@sweatcardio.com  and check out our website at www.sweatcardio.com