Don't throw in the towel! Keep on trying!

Never give up! If you just push through the tough times no matter what it is, it will pay off!
You wipe off that sweat and you keep going!!! Remember that there is always someone pushing through it and that if they can do it, so can you!!
So go out there and do whatever you dream to conquer!!!
Michelle Rotell
www.sweatcardio.com

Sweat!!

Work hard and make every moment count!
Make each workout feel like you were doing something! And Have FUN doing it!! Even if it is hard!
www.sweatcardio.com

Building a Better Butt

Building, shaping and toning are the first things people request when going to a trainer or class.  How do I get a nice 'booty"? "I just want a nice butt." Are the most common comments. The latest trend is to have a backside that is round, firm and above your thighs.  It must have started when Jennifer Lopez came on the scene and showed her round shapely curves and flat abs. 

The best way to get your glutes firm and round is to train them hard and properly.  Once a week is not going to do it. You will need to take two to three days per week to train your backside to look good. 

There are three base exercises that you need to do and 20 to 45 minutes of cardio per day to hit your goal.  Overtraining could become a problem if you are not giving your lower body and core muscles a day of rest in between body parts. That means you need to break up your body parts and work upper body as well so you are not spending two hours six days a week at the gym to get the desired body you want.

There are a few exercises that are standard for training legs.  Squats, lunges, and step ups are your base for your leg days. There are numerous ways to train each one to incorporate different muscle groups. These exercises are complex exercises and will work your entire lower body and core. 

The more exercises you can do standing, the better.  Standing forces you to use your abdominals, lower back and glutes (core muscles) for balance and stability. The standing rule applies for upper body exercises as well.
There are many group exercises classes that incorporate lower body exercises that you should be focusing on. Sculpting classes, kettlebell, SPIN, RIPPED, kickboxing and even Yoga.

Squats can be used with dumbbells or a straight bar. Ball squats are a great way to incorporate more thigh muscles. Hold a large exercise ball, or your childs basket ball on the wall.  Lean your back against it with your feet in front of you.  Lower yourself down to a 90 degree angle in your knee.  If your knees are over your toes, you will need to put your feet further forward. Raise yourself back up.  Try a set of 15 with your feet hip distance apart and repeat another 15 repetitions with your feet closer together to work your inner thighs as well.

Lunges are the number one exercise for legs.  Walking lunges, standing lunges, front lunges, back lunges and even step ups combined with lunges. Your heart rate will go up, so take your time.  Form is very important.  Same rule applies with lunges as squats. Your knees should never be over your toes.  If this occurs, shift your body weight back or separate your feet further to perfect your positioning. Press your front heel into the ground as much as possible to feel your glutes working.  Because lunges use all the lower body muscle groups, it is a great exercise to do in between upper body exercises to raise the heart rate and to get your lower body toned.

Step ups can be done anywhere.  Or taking a step class or sculpting class using steps. Make sure the step or bench is not too high.  The knee over the heel rule is true for this exercise as well.  If your are bending your knee past a 90 degree angle before you step up, lower your step or use a different bench.  Step one leg at a time for 15 to 20 repetitions and then switch legs.  You can also raise your opposite knee up as you stand on the bench to incorporate even more muscle groups.

Plyometrics are another way to hit every lower body muscle group and burn fat rapidly.  These explosive movements put high amounts of force and intensity in your workouts and force you to train at a more powerful state. Your heart rate will jump up. Rest in between sets to recover the muscle and allow the same intensity for the next set. Jump with two feet or one at a time by bending the knee and pushing off with your toes. Keep your abdominals tight and land with your knees slightly bent to take the pressure away from your knees.

Last, but never forgotten, are the abdominal exercises.  Sit ups, crunches on the floor or on the ball, twists and reverse curls will strengthen your core to ensure you are getting a balance workout.

Be sure to stretch your legs and lower back after each workout. A tight back and hamstrings can cause future problems.  Exercise is our form of preventive medicine, so use it wisely and it will treat you right.

Personal Challenge

Increase the intensity of your cardio workouts by adding resistance or speeding up for one minute intervals every two to three minutes.  Decrease the recovery time and increase the intensity time each week till you are able to do two to three minutes of high intensity and 1 to two minutes of recovery.  Each cardio workout should be at least 20 to 30 minutes, if not longer.

 Fit Tip

1. On the stair climber, skip one of every five steps.  Then, take one large step to get back to your normal walking pattern.  This fires up your glutes and makes them work harder.
2. Triple set all three leg exercises to mix things up.  Your heart rate will go up and you can trigger your fat burning zone after a few sets.  Performing back to back exercises is a great way to accomplish the most work in the least time. 

Written by Michelle Rotell
owner Sweat Cardio and Yoga
www.sweatcardio.com

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

Hot Yoga @ Sweat Cardio and Yoga

Hot Yoga now at Sweat Cardio Mondays 11a and 7:45p. Get ready to sweat! This Yoga class is sure to make you feel amazing! Heat during yoga allows the body to stretch the muscles further so you can get into the poses deeper and release toxins throughout your body. Our instructors use a variety of yoga styles to keep your body flowing, such as Vinyasa, Hatha, Power Flow and Bikram Yoga.  Be sure you're prepared with lots of water and a towel! We will put the temperature at about 90 to 95 degrees. — at Sweat Cardio.

class schedule:
https://clients.mindbodyonline.com/ASP/home.asp?studioid=6435
or for more information:
www.sweatcardio.com

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