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 

      

MixxedFit Coming to Sweat Wed. 10a

 Mixxed Fit is coming to Sweat Cardio every Wednesday 10a with Susana Ramirez. She is a Master Trainer for MixxedFit and a Zin Instructor for Zumba so she is ready to bring you the best workout you can want! She will make it fun and sweaty! Please join us in something new! We are excited to share this new workout with you!!
 Click here for the Class schedule 

15 Minute Awesome Glute/Buns Workout

Warmup for a few minutes before doing this workout.
Complete each exercise, then repeat the entire workout 2-3 times. The entire workout should take approximately 12-15 minutes.
1. Alternating Walking Lunges 20 each side: Walk up and down the hall if you need to. Hand weights are an option but not needed to get a good workout.

2. Prisoner squats- open your feet a few inches wider than hip distance with feet just slightly turned out. Hands are behind your head. Squat up and down at a steady slower pace 20x.

3. Alternating back lunges. Stand in one place and alternate stepping back with one leg into a lunge. Bring leg back to front and step back with other leg. Repeat. Make sure your weight is on your front heel with your front knee over your heel to prevent injury and to get deeper into the glute muscles. Repeat 20x each side.
*Picture would look similar to the alternating walking lunges.

4. Kneeling leg raises: Kneeling on the ground on your hands and knees, raise your right leg parallel to your hips. Lift your leg straight or bent approximately 3-4 inches and hold for 1-2 seconds before lowering back to hip level. Make sure to keep your hips square to the ground. Repeat 20x on each side.

5. Bridges: lay down on your back with your knees up and your heels down close to
Your bottom. Your arms are at your side. Raise your glutes off the ground and hold for 1-2 seconds before lowering till you almost touch back down. Repeat 20x.

Stretch before you completely cool down to prevent your lower back from getting tight. Tight glutes can lead to a tight back.
By: Michelle Rotell
Aka Michbehavin
Sweat Cardio and Yoga
www.sweatcardio.com

Cardio and Agility Sports Training/Roller Derby

                “Off Season" is the perfect time to work on your endurance and footwork off skates. Here is a way to work your cardio and agility 3x a week to keep you fit and on your toes during a break.  Take one workout from each category and mix it up. Try to do each day at least once a week to get all types of training in.

               I tried the agility workouts on skates and most can apply. There are a few variations you would need to do in order for them to work, but its still a great way to get your feet moving quicker.

Endurance: On treadmill, elliptical or outdoors running or skating. Each cardio workout should take 20-30 minutes. Make sure to warm up for approximately 5 minutes before hitting the harder intervals.

Day 1: Straight endurance: Keep your heart rate at a steady 68%-82% max heart rate for 20-30 minutes. NO stopping for breaks. Pick a pace that you can work with for a longer period of time.

Day 2: Interval Training: Alternate 2 minute intervals (the longest your jam will be), at 70% max heart rate and 85-90% max heart rate. This is a run/walk interval. You should be able to get at least 6-7 intervals in a 30 minute training session.

Day 3: Power Training: 1:2 minute ratio intervals: Work your 1 minute intervals as hard as you can around 90% of your max, with a 2 minute rest/walk of a 65-70% max heart rate. As your body gets warmer and your adrenaline builds, which it will, your max will get stronger and quicker. Never underestimate your power. Add more resistance to the elliptical, more incline to the treadmill or more speed to your run/skate. Do whatever it takes to work as hard as you can for that 1 minute. You should be able to get at least 8-9 intervals in a 30 minute workout.

Agility/Footwork: These workouts should take no more than 12 minutes. Perform each interval 3-4 times. 

Day 1:

1.      Quick Grapevines/Karaokes back and forth 1 minute intervals.

2.      Quick steps or slides right and left. Go about the length of the track side (inside to outside of track) and back. Keep your hips, knees, feet forward when doing this. 1 minute intervals.

3.      Gallops side. Use your power foot, steering foot theory by keeping your right foot forward while the left foot is facing left (inside line) and gallop to the inside line. Then galloping to the outside line you would turn keep your left foot facing forward and turning your right foot toward the outside line. 1 minute intervals.

Day 2: Ladders: If you don’t have a ladder, imagine one J Repeat each exercise once then repeat rotation 2-3 times. You can increase your time to 1 minute intervals.

1.      1. Run in each square forward, then turn around and run forward again. Both feet should go in each box. Repeat 30 seconds.

2.      2. Run forward to the end, then run backwards. Both feet in each box. Repeat 30 seconds.

3.      3. Facing sideways: Side step each foot into each box to the left, return to the right. Repeat 30 seconds.

4.      4. Facing forward: Side step inside the box with both feet then outside to the right. Repeat going to the left on the next box. Keep moving forward till you hit the end. Turn around and repeat for 30 seconds.

5.      5. Facing sideways: Cross over into each box. One foot per box. Go the right, then repeat going back to the left. Repeat for 30 seconds.

6.     6.  Facing forward starting on the left outside of the ladder: Crossover left leg into the box, right leg out of the box then step left next to right. You should be out of the box at this point. Repeat crossing Right over left into the box, then left out and then right out.  Repeat 30 seconds.

Day 3: Line Drills: Imagine a line or use a crack in the ground. Perform each exercise then repeat rotation 2-3 times.

1.      Side step back and forth over the line. Try to keep your head up and stay in derby low the whole time. Repeat 30 second.

2.      Hop one foot over the line keeping your inside foot up before switching to the other side. Repeat 30 seconds.

3.      Hop both feet over the line back and forth. Repeat 30 seconds.

4.      Face the line: Step on the or over the line Right, left then step back behind the line right left. Repeat 30 seconds. Then Repeat starting with your left foot first.

5.      Crossovers or drunken sailors: Standing beside the line with the line on your right side: Cross step left leg over right passing the line, (you should now have the line on your left side) then cross step right leg over left crossing the line.  Repeat 30 seconds. You can do this slower and work on your deeper crossovers or you can do these quicker and work on your grapevine/karoakes.

Work on form and precision before working on speed. It is better to get the footwork down properly than try to go fast and cut corners.

Stay fit,

Michbehavin’ .5 pint

Written by : Michelle Rotell

Owner/Personal Trainer Sweat Cardio and Yoga

Training Coordinator/ Wine Town Rollers

Waterproof Mascaras that can Endure Any Workout!

I sweat for a living and for my sport. I have been wearing waterproof mascara since I was 17 years old and I won't mention how old I am now, but its been a long time. I don't wear a ton of makeup but I feel like a little bit of foundation and mascara makes me feel like I am ready to take on my day.
I have found that there are only a few mascaras that live up to their claim of being "waterproof". I don't mean just a little but when you sweat as much as I do as a fitness instructor and while playing roller derby, I need something that is actually "waterproof".
Some people may be looking for a durable waterproof mascara for a different sport or maybe they cry a lot, but either way, it is extremely embarrassing to think you are still made up but come to find out you look like you got punched in both eyes.
So, the test has been taken. I have been trying a multiple of different waterproof mascaras, and have had others helping me with this experiment as well.
Many brands say they won't run down your face but I beg to differ. I have taught many classes and continue talking to my students afterward.  I finally get to a mirror and see that I have raccoon eyes and extra mascara all over my face. And why doesn't anyone ever tell me?  
With the sweat that we spill from our faces doing hardcore spin classes and Zumba, plus playing roller derby and many others that are runners, swimmers or any other reason you may sweat a lot, we need a mascara that can withhold and tornado coming out of our faces or a mamas cry when her son gets married.
I rated them on a scale from 1-10 (1 least favorite, 10 the best)
Here are some of the results:



Avon Wash off Waterproof: I used this mascara for over 6 years straight and it always held up. The last couple times I have bought it, it has not been the same. This is what led me to this recent experiment and now my blog. Maybe they changed the formula but I had to go through a few mascaras till I found the one I liked. It used to be a 10 for me, but now it is a 4 out of 10.



L'Oreal Paris Voluminous Million Lashes: This mascara seemed to work pretty well the first time I used it, but it didn't hold up to a true spin class or more than a couple workouts. I would say this was one of my least favorite. I give this one a 3 out of 10.

Although this one  worked the first couple times I used it, it clumped up in the bottle very quick and wasn't waterproof after a few times. I would give this a 5 out of 10.

This one was recommended to me by a derby girl. She said it always works for her and she needs to use a really good make up remover to get it off. She gave it an 8 out of 10.

Great Lash help up pretty well. I rub my eyes when the sweat is running down my face, so I am a little harder on my mascara than others. A few of my fellow instructors recommended this mascara, so it must be better for others than me. All 3 ladies that recommended this mascara gave it a 7 out of 10.

Ok. I had to splurge to see if any of the high priced department store brands to see if that made a difference. I left my spin class and I had makeup all down my cheeks. I would give this one a 4.

Ok, Here is a winner!!! Maybelline VolumExpress Waterproof Mega Plush held the test of Spinning, Roller Derby and a shower. I had to use my makeup remover pretty strong to get this off and that is how I like it! I give this one a 9! The reason it is a 9 and not a 10 is because you have to put on at least 3 coats to make your lashes look really full. 

This is the 10! Maybelline VolumExpress Waterproof Colossal stood the true to test of sweat, tears and shower and makes your lashes look full and lengthy. It last a long time in the bottle, doesn't dry up and is only $7.99. 

I would love to hear your feedback on this blog. I know it is not a traditional blog that we would do, since it is not about fitness directly. But so many of my students and colleagues ask me what mascara to use, I felt that this was an important topic to cover.
Stay fit, Be well, and in this case, Feel good, Look Good,
Michelle Rotell
owner Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

Ankle/Back/Abs All Athlete Workout /Roller Derby Preventing Injuries

 Ankle/Back/Abs  All Athlete/Roller Derby Workout- Preventing Injuries

These workouts should take no longer than 10-15 minutes. I recommend doing these workouts on your off skating (training) days, however they will not hinder your skating at all if done before or after your skating sessions.

Day 1:
Ankles: Draw your ABC’s with each foot. Capitals or lower case are fine. Whatever mood you are in. One foot at a time or both at the same time is fine too. Once you feel comfortable, this exercise is better done with your skates on to get your ankles even stronger.
Calves: Calf raises. Hold on to a wall or chair, lift your heels off the ground to its highest point and hold for 3 seconds. Lower back down. Perform this exercise 20 times and progress each week by 10. Holding dumbbells on each side if available and balancing calf raises are a more advanced move and would be another option. Example. Week 1: 10 calf raises,  Week 2: 20 calf raises, Week 3: 30 calf raises  and so on…By starting at 10 you will know how many weeks you have been doing your workouts and will see how much stronger you are.

Abs: 1. Crunches: With your knees up, and your hands behind your head, perform 20 crunches up and down.  2. Bicycles: With one leg extended out and the other bent toward your chest (off the ground), twist your opposite shoulder (not elbow) toward your knee. Alternate twists and legs back and forth slowly 20x. Work your way up to 3 sets of each exercise. Crunches and bicycles could be performed with your skates on after you do your ABC’s.

Back: Stand in derby low, with or without your skates on for as long as you can. Keep your chest up, abs in, and arms in front of you. Count your seconds. Each week increase your time by at least 10 seconds. Repeat this exercise 5x.

Day 2

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Shins: Toe taps. Toe tap 20x one foot at a time. Repeat 3 sets of 20. Performing these with skates on will make your shins and ankles even stronger and prevent shin splints as well.

Abs: 1. Leg Raises: Lying on the ground, raise both legs up to a 90 degree angle. Place your hands by your side or underneath your lower back. Raise your legs straight up without swinging or using momentum. Repeat 20x.  2. Russian Twists: Sit up and then lean slightly back placing your weight just above your tailbone (not on your tailbone). Hold this position and twist back and forth 20x. Work your way up to 3 sets of each exercise. These exercises could be performed with your skates on after you do your ABC’s and toe taps.

Back: Supermans: Lie on your stomach. Raise your arms and legs up and hold for 3 seconds. Release down. Repeat 20x. Slowly stretch this one out into child’s pose before doing the next set. Repeat 3 sets. This exercise can be with skates on as well.

Day 3:

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Ankles/Core/Balance: These exercises could be done with or without skates, on your carpet or on the floor at home. Wearing your skates during these exercises will challenge you with your skills as well as your balance and strength. Work up to 3 sets of this routine. 

1.       Balance on one foot as long as you can with your knees slightly bent and abs tights. Repeat other leg.

2.       Hop side to side holding on one foot for 3 seconds before switching. Repeat 20x

3.       Balance on one foot, slowly bring your other leg behind you keeping it off the ground and bring it back to the front again. Repeat one side 10x. Switch sides.

4.       Toe Stop Walks  (If you aren't wearing skates you can do this in a calf raise position):  Walk on your toe stops 10 steps forward and 10 steps back. If you don’t have your skates on, you should do these in calf raise position.

5.       Toe Stop Box Step (If you aren't wearing skates you can do this in a calf raise position) :On your toe stops, step in a box to the right then to the left. Example Step R side-Step L in-Step L forward-Step R forward-Step L side- Step R in- Step R Back-Step L back.

Written by: Michelle Rotell

owner Sweat Cardio and Yoga
www.sweatcardio.com

Certified Personal Trainer

Training Coordinator Wine Town Rollers

 

 

 

Stretches for runners and other athletes!

Everyone needs to stretch!! Young, old, athletes, sedentary and everyone between!!
Our bodies conform to the movements we repeat. Our muscles tighten up in areas we over work or loosen to compensate for other tight areas. As we sit at a desk all day long, our hamstrings (back of the thigh) and our hip flexors (front of the hip) become tight. These are the areas that are contracted all day long as we sit. We need to stretch those areas to ensure that we are not over compensating with our backs. They will start to round and put pressure on your upper and lower back. These areas need to be strengthen.
Runners and cyclist are moving in a repetitive forward motion sometimes for over an hour to 2 hours at a time. Some even more. Our IT Band or Iliotibia band becomes tight and inflamed as the

Gracilis and Sartorius (inner thigh muscles) become lose. This Runner's or Cyclist Knee is caused by over use and not strengthening the opposing muscles.

As we age, our hips and glutes become tight as well. In this case, our bodies need to stretch them to prevent other injuries.
Other benefits of stretching:
Relieves pain
Increases  energy levels
Increases flexibility
Give you better range of motion of the joints
Increased circulation of blood to various parts of the body
Relieves stress and increases relaxation
Can enhance coordination
Improves structural and muscular posture
Makes you feel better!

Here are a few of the basic stretches you can start with.

IT Band and Back

Groin, Inner thigh, Glutes

Quads, Hip Flexors

Hamstrings, Lower Back

Glutes, Piriformis  Hip Flexors

Sweat Cardio offers Morning Stretch classes Wednesdays and Fridays at 8:15a. They are all stretches with out the yoga involved. It is for all levels and focuses on all body parts including the smaller joints and muscles such as wrists and ankles. If you do not live in Temecula, Ca search for your local Yoga studio. You can ask if they offer stretch classes or Yin Yoga as another form of stretching.

Written by Michelle Rotell
owner: Sweat Cardio and Yoga
Check out our full class schedule at www.sweatcardio.com

Sculpting Your Body to Burn Fat

Chisel Mondays 10a and Fridays 9a with Tristan Haller

       Muscle is a wonderful thing. We should cherish it, sculpt it and feed it. It helps us in so many ways. It supports our bones and makes them move in so many ways. It gives us shape and form. It gives us flexibility and means to change our range of motion and flow. It helps us burn calories and fat if fueled properly.
      We need our muscle to survive. The myth that lifting weights will make you "big and bulky", is just a myth. It is HOW you lift weights that will define your physique. Most women want to look lean and healthy. They workout to feel great mentally and physically. Some will "diet" or "cut calories" only to lose weight with out exercising. This is a big mistake. We need to maintain or increase our lean muscle mass to help us burn more calories, so we could consume more calories, and make sure we are not atrophying the muscle we already have.
       Lifting weights at a slower, more controlled pace with a medium sized weight and at about 15 repetitions per set would be the best way for a woman to build lean muscle mass. 2-3 sets should be good. If you can do more than 15 repetitions, the weights are too light. The other theory, which could be combined throughout the week, is to use light weights at a small range of motion for a large amount of repetitions, 25-30. This is to get into the deeper, more fast twitch muscles.
       Our goal is to increase our metabolism. In order to increase our metabolism, our bodies need something to burn. We want to burn calories and fat, not muscle tissue. Therefore, we need to continuously feed our bodies with fuel (clean proteins and carbohydrates) as well as work those muscles to burn calories. Starving your body only makes your metabolism slow down to help store fat for future starvation. It is very hard, but doable to speed up your metabolism once you have tricked it into starvation mode. The key is to eat small well balanced meals throughout the day, even if you do not like breakfast, you must eat it. Drink lots of water and pick up some weights.
Your body will appreciate it. You will see results within 3-4 weeks if you are lifting or sculpting at least 2-3 times per week. Try to work each muscle group and not just focus on the ones that you "think" need sculpting. Our bodies need to be balanced and in line. Pick a lower body day, an upper body day or you can do 3 total body days. Most classes focus on the total body to appeal to the masses as well as make sure that you are getting each muscle group involved and burning throughout your workout.
There are many options at Sweat Cardio that are focused on weights and sculpting. Chisel Mondays 10a and Fridays 9a is a slower, heavier weight type class. No cardio involved. Sweat and Sculpt Tuesdays 5:30p is a combination of sculpting and weights. Buns and Guns Thursdays 6:30p has a combination of sculpting and cardio as well. Plus PUMP on Tuesdays at 9a and Thursdays at 10a is another great way to get your sculpting in, doing a circuit format of various exercises.
If you are looking for a class with lighter weights and more repetition, Barre Sculpt and Cardio Sculpt are a great option for you.

Sweat and Sculpt Tuesdays 5:30p with Kacy Hill 

Strong is the new skinny.
Make your goal in 2015 to lift more weights. Take care of your body for you.
Stay fit, Be well,
Sweat Cardio and Yoga
Article written by: Michelle Rotell
Owner Sweat Cardio and Yoga
www.sweatcardio.com
www.facebook.com/sweatcardio
951-302-0088

Foam Roller Workshop

 Glutes/Piriformis

 

 Quadriceps

 Hamstrings

 Back of Knee/ Hamstrings

Halloween Zumba Sweat Cardio Temecula

Halloween Zumba Sweat Cardio with David Mailangi

Zumba Fitness at Sweat Cardio with Stephanie Behrends

Strong is beautiful Daily Motivation

Strong is beautiful. Thin or stout strong is the new woman. Women have always been considered strong but now it is acceptable to look it too. It doesn't mean you have to have big muscles and bulging veins, but to be powerful inside and out. To be confident. To be successful and driven. Strong is how we survived for millions of years but now it is ok to be stronger, faster, smarter than we may have been hiding. Come out of your shells ladies and be the strong, beautiful woman that you are!
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

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

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

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 

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