Stronger Fitter You- Motivation

Push yourself to be the best version of you and you will succeed!

Sweat Cardio and Yoga

www.sweatcardio.com

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

Zumba for Zombies @ Sweat Cardio Temecula

Come join us tonight at 5:30p for a ghouling workout!

Zumba for Zombies with Kim Sullivan, Alarie Teal and Sandy Leon teaching a fun filled energetic, fatburning compilation of dance!!!
All ages 12 and up welcome to come!!

Wear a costume and get a FREE Sweat Cardio water bottle.
Prizes for best costumes!

$10 drop in fee and free for members.

www.sweatcardio.com to check out our class schedule or to sign up.

Spongebob DREAMS- Daily Motivation

Think like Spongebob a little bit everyday and your dreams may come true!
Work hard everyday and your dreams will become reality!! Michelle Rotell
www.sweatcardio.com

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.

It's Not a Diet It's a Lifestyle Change Daily Motivation

When we say "diet", we do not mean diet as in cut a ton of calories so you can barely function, exercise till you faint, lose a bunch of weight, mess up your metabolism and then gain it all back!!
We mean change your eating habits to healthy clean foods that make you have energy, burn fat, give you the endorphins and confidence to work out hard, lose the weight, increase your metabolism so you can enjoy a few extra calories, so you can exercise to make you strong, healthy, body and mind confident and keep off your weight  for good lifestyle change!!!
It is definitely a way of life.
It doesn't have to start drastic. Start by being more conscious of your sugar intake, or your flour intake. Or start by having a treat after one meal twice a week instead of every night after dinner. Start with one glass of wine with dinner instead of one while making dinner, one during dinner and one after dinner. By cutting out only 300 calories a day from your diet you can lose up to 3/4 lb a week without barely trying. 300 calories is 1 glass of wine, or 1 1/2 slices of bread. Plus exercise for one hour a day and burn another 300 calories and you can lose 1 pound a week by barely changing your lifestyle.
3500 calories is a pound of fat. So if you can burn 3500 calories a week, that is burn plus take out calories from your weekly intake, you can lose 1 pound a week.
It may not be as simple as that to everyone, but it can save your life. You may not even need to lose "weight", but you may need to change your body composition. Meaning your body fat percentage may need to go down. Or you may be happy with your body, but eating healthier will not only give you physical changes, but give you mental and energy changes.
Everyone should treat their bodies like its the only one they have!
Make the lifestyle change.

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

It's all in Your Head Make a Goal - Daily Motivation

It's all in YOUR head! Your body can do it! We just need to tell our body that! It is true that positive affirmation and positive attitude will drive you to do anything!! Tell yourself you can do it and you can. Tell yourself you can't and you won't! You choose!! The latter being the best!!
We need to surround ourselves with positive people as well. The more support you have the more you will be successful. If you feel like you are constantly around people that are not encouraging and motivating, move on. Surround yourself with people with like minded goals, attitudes and aspirations and you WILL SUCCEED!
Put sticky notes with positive words, quotes or pictures around your house, workplace, car, wallet or anywhere else you frequently look or go to remind yourself of your goal.
Believe in YOURSELF! Your body can do it! Show yourself how strong you are. Tell yourself how strong you are. No matter what it is, YOU CAN DO IT!
Go do it!! You can do it!!
ps.  for anyone that keeps up with my blogs, I am sorry it has been over a week.I got a virus on my computer and couldn't use it. I am still using a borrowed computer.
Please leave feedback and/or comments. I welcome all interaction!!
Stay fit, Be well,
Sweat Cardio and Yoga
Michelle Rotell
www.sweatcardio.com

Love Your Body-Daily Motivation

Work hard for your body because you love it! Treat it with respect and it will do the same to you! Put premium fuel in your body and it will run like a racecar. Give it love and nurture it by stretching it (Yoga), strengthening it (Sweat n Sculpt, Bootcamps), moving it (Zumba, Spinning, Hip Hop Hustle), resting it, watering it, fueling it (clean foods), and most importantly APPRECIATING it!!
LOVE YOUR BODY AND IT WILL LOVE YOU BACK!!
www.sweatcardio.com

Fit is a way of Life-Daily Motivation

You've heard the expression, its the journey, not the destination, but in this case, it is Your life! We are here to be fit for life! Not for a specific date, then give it all up. You can make changes and make your lifestyle and body fit, but once you are there it is much easier to maintain. You will crave fitness! Your body will crave exercise and oxygen and healthy clean foods. Your body will reject the unhealthy and fight back! Don't let your body fight back! Make fitness your way of LIFE!!!

Hawaiian Day!!!Bring a Friend For FREE day!!!

Today is Luau/Hawaiian Day at Sweat Cardio!!
Bring a friend or 2 or 3 for FREE!! (must be first time client)
Wear your cutest hawaiian outfit and get fit!
9a Bootie Camp w Michelle Leilani Trabelsi, 10a Zumba w/ Kim Sullivan, 11a Kettlebell w/ Michael Piaseczny, 5:30p Zumba w/ Kim S, 6:30p Pilates Fusion w/ Pam, 6:30p Spin w/ Jen Boudreau, 7:30p PUMP w/ Jen
If you have never been to Sweat Cardio and Yoga, come on in and try a class for FREE! Today only! August 1, 2012

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

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

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

Exercise...The Poor man's Plastic Surgery

Exercise lifts, boosts and tightens more than plastic surgery ever can!. You can lift your body parts up, and lift your spirits. You can lift your confidence and your attitude! You can lift your head up high and be proud of your progress. You can boost your energy and your will to push harder. You can boost your power and your drive!! You can tighten your muscles and your body. You can tighten your fists. You can tighten your nutrition and you can tighten your mood!!
Exercise is the best form of plastic surgery and so much cheaper!!!

It can't hurt to try!!!!! But it can hurt not to!

Michelle Rotell