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Weight Training One Day A Week Can Make A Difference

Weight Training One Day A Week Can Make A Difference

We create programs specifically designed for each individual at One Love Fit Club in Chino Hills, CA. Weight training is part of that program. You may not want to build big muscles, but that doesn’t mean you shouldn’t consider strength training and using weights is one of the easiest ways to build strength. You can do bodyweight exercises to build strength or use resistance bands. TRX and punching bag workouts also help boost your strength.

So how often do you need strength training, no matter what method you use to develop it.

If you’re a beginner, do strength training a couple of times a week, making sure you get at least a day or two rest between sessions. The best way to do strength training is doing compound movements and lifts. A compound movement involves several muscles groups at the same time. A squat is one example. The more you workout, the more difficult your strength training should become to get the results you want, but doing it every day should be avoided.

Strength training can provide a lot of benefits.

You’ll get a lot of aerobic benefits from weight training, particularly if you do it as part of a circuit training program or even training for kickboxing. It helps tone your body and also boosts your aerobic capacity, and that improved circulation provides nutrients and oxygen to the muscles you work. It builds endurance, while also proves aid in preventing injury by strengthening muscles, ligaments, tendons and even bones.

Strength training offers benefits for your mental health, too.

There are several studies that show that doing strength training regularly can provide cognitive benefits. It not only helps you think clearer, it also helps improve emotional health and provide mental well-being. If you’re older, it helps prevent the muscle loss that occurs with age and improves mobility and helps maintain self-sufficiency. It helps people maintain the muscles that allow them to remain active.

  • You’ll be amazed at how strength training can help relieve pain from arthritis and back pain. In fact, it’s been found as effective for arthritis pain as medication.
  • Strength training helps you take weight off and keep it off permanently. That’s important for protecting you from or controlling serious conditions like high blood pressure or type 2 diabetes.
  • Strength training helps prevent injury by building muscle tissue that gives you the strength to keep your balance and stay erect. It boosts physical functioning and studies show it reduces the risk of falling by 40%.
  • At One Love Fit Club, we offer personal training and kickboxing instruction, both of which provide strength training. Our trainers will create a program of strength training that’s right for you.

For more information, contact us today at One Love Fit Club


Grains And Your Digestive Health

Grains And Your Digestive Health

At One Love Fit Club in Chino Hills, CA, I make it my mission to provide the best information to help you become fitter, which is why I sometimes focus on diet in the blogs. I get a lot of questions about diet. With the popularity of the Caveman and Primal diet, there are a lot of questions about grains and whether they’re harmful to your digestive health and overall health. There is a lot of information to indicate there are some problems digesting it, but also reasons to consume grains, such as the nutrients it contains.

Grains are hard to digest.

Grains are seeds, which have a tough outer coating to protect the potential offspring. They’re often spread by an animal consuming them and passing them through the intestines. They need to be hard to digest to survive the digestive process. Those seeds can also cause diverticulitis. We tend to eat grains in the form of flour, which seems to solve that problem. However, refined flour is processed and removes the bran and the germ, where most of the nutrients are, leaving only the endosperm. So it doesn’t affect digestive health, but supplies almost empty calories.

If you use whole grain flour, you may face other digestive issues.

Whole grains are considered a healthier option, since they provide more nutrition and digest slower, reducing the potential for blood sugar spikes. However, many of those same grains contain gluten. Gluten is a hard to digest protein. Because of breeding to increase yield, much of our wheat has a higher gluten content. That causes it to be even more difficult to digest.

As seeds, grains contain enzyme inhibitors.

Every human depends on enzymes to keep their body functioning. They’re the catalysts that gets digestion started. Without enzymes, no digestion would take place. Plants also contain enzymes that start the growth process by making food available. They also have enzyme inhibitors that prevent that from occurring until conditions are right, such as adequate water, soil and heat. They also prevent the seeds from getting destroyed in the digestive tract. When you consume seeds, these enzyme inhibitors can block the bodies enzymes and play havoc on digestion.

  • Seeds contain phytic acid that can block absorption of important nutrients such as iron, zinc and calcium. While modern processing methods remove the good nutrients, they don’t remove the phytic acid.
  • Soaking, fermenting and sprouting grains are ways to make grains easier to digest. It helps remove the phytic acid, while also aiding in breaking down the is one way to make them easier to digest by removing some of the phytic acid and aiding the break down of disaccharides.
  • Food reactions to grains like gluten and disaccharide intolerance may have developed because of the ways grains are processed and enzyme inhibitors.
  • Stick with whole grain food. Find bread made with sprouted grain or whole grains made by fermenting, like sour dough, especially if you’re having digestive problems.

For more information, contact us today at One Love Fit Club


The Benefits Of Strength Training

The Benefits Of Strength Training

When you picture strength training and talk about the benefits of strength training, some people picture lifting weights and big bulky muscles. That’s not necessarily true. In fact, kickboxing is great as a strength building exercise. It helps you build strength fast. You do a lot of striking with your feet and hands and punching, which builds strong muscles. There are a lot of different types of strength building exercise. Whether they involve isometric resistance, like push-ups or isotonic strength training, like weight lifting, you’ll be healthier because you do them.

Strength training not only builds muscles, it protects bones.

The body is amazing. It has ways to protect itself. When the muscles tug on bones, it stresses the bones ensures they’ll be strong and dense. It reduces the potential for osteoporosis and can even reverse it. New studies show that diet and weight bearing exercises can actually reverse bone loss and be as beneficial as any drug on the market today, without the bad side effects. The only side effects from a healthy diet and regular exercise is looking and feeling great.

You lose weight easier and keep it off with strength training.

Eating healthy is the first step to losing weight and keeping it off, but strength training comes in next. It not only burns calories, it builds muscle tissue at the same time. Unlike aerobic exercises, like running and bicycling, whose calories come from burning both fat and muscle, strength training burns primarily fat tissue for energy. That’s important because the more muscle tissue you have, the higher your metabolism is, since muscle tissue requires more calories for maintenance. It helps increase your resting metabolism.

Strength training gives your energy level a boost.

If you’re tired, do a few minutes of exercise and you’ll be amazed how it helps. It’s not just the time you’re working out either. It gives benefits when you’re not working out. Strength training helps build muscle tissue so you find tasks easier. That means you’ll be less tired at the end of the day and have more energy to do fun things when your work is done. One study showed that when inactive people that were chronically fatigued exercised, they increased their energy by 20% and diminished their fatigue by as much as 65%.

  • Strength training also helps improve your mood. It elevates the level of endorphins, your happy hormones. New studies show it also has a beneficial effect on the brain that also may improve your mood.
  • Regular strength training can improve your sleep pattern and provide you with a better night’s sleep.
  • Strength training can help lower blood pressure. It can lower it by as much as three points and is one more tool in the box to good health. It’s best when combined with aerobic exercise, like in kickboxing.
  • Strength training not only burns calories when you workout, it also continues to burn calories after you stop. During the recovery state, after the workout, a process called “excess post-exercise oxygen consumption” or EPOC is responsible for it.

For more information, contact us today at One Love Fit Club


The Best Recipes For Meal Prepping On A Budget

The Best Recipes For Meal Prepping On A Budget

I emphasize at One Love Fit Club in Chino Hills, CA, that what you eat is just as important as working out. That’s one reason I also suggest people plan and cook meals ahead on the weekend for quick preparation during the week. It saves money, ultimately saves time, is quicker than a drive through—just heat and serve—and gives you healthy alternatives to junk food, while also aiding in weight loss. I’m providing tips and recipes for meal prepping on a budget to help everyone get the healthiest meals that are low cost, yet nutritious.

Save with a meatless Monday.

One of the biggest drags on the budget for most people is animal protein. If you want to save money, consider one or two days of vegetarian meals. No one plant source has a complete protein profile, but you can combine them to create a delicious meal that has all the amino acids necessary. Combining nuts and seeds with whole grains is one way. Think peanut butter on whole wheat toast for this. Beans and rice, a favorite dish of many, combines whole grains with beans for a complete protein. Just add sides of frozen or canned vegetables and/or salad and you have a budget friendly meal.

When you bake or boil meat or poultry, make a lot and let nothing go to waste.

To save time and effort, make meat or poultry in bulk, not just for one week’s worth of menus. You can freeze the extra cooked meat or poultry and use it in menus later. Create several recipes both baked and boiled from one type of animal protein. For those boiling chicken or beef, save the liquid for soup. Just add frozen vegetables, rice, potatoes, herbs and spices and you have a nutritious soup. All you need is whole grain crackers or bread and a salad. Shred the meat or poultry and add taco spices for a taco salad.

Make one pan Italian veggies and chicken.

Here’s a recipe that serves four with a calorie count of under 600 calories. You’ll need a pound and a quarter of chicken breasts or tender for this one. Marinate chicken breasts in a bag in the refrigerator with a third cup of a mixture of 1/3 cup of balsamic vinegar and ½ cup Italian dressing for an hour. Cut into bite size pieces. Combine with leftover fresh vegetables such as broccoli, carrots and tomatoes from the previous week or fresh cut ones, 3 tablespoons olive oil, 1 tsp. dried Italian seasoning and a bit of garlic powder. Bake at 400 degrees for 15 minutes, turn, brush with half the remaining dressing mixture, and bake another 15 minutes. Drizzle with remaining Italian dressing mixture and serve.

  • Bowls make a delicious lunch or dinner. Brown rice bowls topped with leftover chickpeas, spinach and sweet potatoes or spicy shredded beef on a salad are examples.
  • Use leftover meat and poultry to make a delicious salad. The marinated Italian Chicken from above would top your favorite greens and you won’t need extra dressing.
  • Whether freezing precooked meat or poultry or precooked vegetables, lay them out on a tray in the freezer until frozen. Then package. It allows you to take measured amounts out, not one big clump.
  • When selecting menus for a budget, to get the most nutrition for your dollar, look for ones that include brown rice, beans, green vegetables, low sodium canned vegetables, frozen vegetables and peanut butter.

For more information, contact us today at One Love Fit Club


Does Drinking More Water Help You Lose Weight?

Does Drinking More Water Help You Lose Weight?

Is it a struggle to lose weight? Sure it is. It took a long time to add those extra pounds and in order to lose them, you have to change a lot of things in your life. Did you know there’s a simple way to not only help you shed those extra pounds, but also boost your energy? It’s by drinking more water! I’ll bet you’re already scowling and saying “that’s just too simple.” Remember, sometimes the simplest things help us the most. When you consider that the body is about fifty-five to sixty-five percent water, based on your age and sex, you start to see how important it is. The percentage of water varies from organ to organ, with the heart and brain containing 73 % water, lungs 83%, muscles and kidneys 79%.

Do you want an energy boost? Turn to water, not coffee or soft drinks.

If you immediately head for the candy counter to get more energy or are a frequent flyer at the coffee shop, try this little experiment. When your energy is sagging, head for the water cooler and drink a glass or two of water, instead of your normal alternatives. You’ll be amazed at how it boosts your energy level. Too often exhaustion comes from mild dehydration and water takes care of that to get your metabolism up and running at peak performance. Coffee dehydrates you and soft drinks do that and spike your sugar levels that drop just as quickly, while increasing your caloric intake.

Studies show that you can improve your metabolism with water.

Do you want to boost your metabolism as much as 30 percent? When you drink water, it can do that for about an hour and a half. If you only drink two liters of water a day, it can increase the average person’s metabolism and cause the body to burn an extra 96 calories every day. While that doesn’t sound huge, over a month, it means an extra pound shed. It’s simple and easy, while providing a big benefit. It could mean as much as ten pounds lost over a year.

Water makes you feel less hungry.

Everyone has felt being hungry, but not knowing what they want. Sometimes, that’s really thirst the body thinks is hunger. Staying hydrated helps that problem. Drinking water also fills you up and helps you eat less. One study showed that a group that drank a half liter of water before a meal compared to a group of dieters that didn’t, lost about 44% more weight! That’s significant…and again, very easy.

  • When you’re drinking water, to get the most benefit from every swallow, go for cold water. The body has to warm the water to body temperature, burning additional calories in the process.
  • Is belly bloat a problem? Water helps prevent constipation that can cause it, not only keeping you regular, but also looking your slimmest and best.
  • Soft drinks often make you feel thirstier. There’s a reason why. Buried underneath the flavor of all that sugar is salt. It’s an amazing marketing technique. You drink a can of soda because you’re thirsty and then get even thirstier, so you need another.
  • Every person should have approximately eight 8-ounce glasses of water a day, based on your age, height and weight. As you age, you dehydrate faster and drinking more water will keep your skin more youthful, while boosting your brain power.

For more information, contact us today at One Love Fit Club


Reward Yourself After A Tough Workout

Reward Yourself After A Tough Workout

It’s natural to want to reward yourself after you do something good. In fact, it helps build that behavior and make you look forward to it. It doesn’t matter whether your task is finishing a term paper, cleaning out the closet or doing a tough workout, an immediate reward is important. However, no matter what you’re rewarding yourself for, there are healthy and unhealthy rewards. While it might not be as important in some kinds of endeavors, choosing a healthy option is ultra important when you’re trying to get fit. Here are a few rewards that encourage you to keep going. Since each person is different, not all of them may be right for you.

Put yourself on the payroll.

You go to work for your paycheck and hopefully because you like what you do, but even if you don’t, that paycheck is still incentive. Consider creating a fund where you tuck away a few dollars, or even some change, every time you workout. Depending on how much you put away, set a specific amount you want to save for something special. No matter what you’re putting away, make the amount be enough so that it reaches your goal in six weeks if you’re working out three days a week. That means 18 different deposits. Within six weeks, you’ll see the results of your efforts and you might not even need that payment.

Give yourself a break.

Giving yourself a break doesn’t mean you don’t workout. It just means you do a workout you love. If you’re sticking with the program at the gym, every other week take one day to roller blade, go dancing, take a hike or swim. Those all help you get into shape, but can be a huge reward. While your favorite activity may not provide a workout to all muscle groups or address all types of fitness, that’s what the gym is for, this is a reward.

Carve out some time to do absolutely nothing.

Of course, that nothing can be anything from just sitting in a quiet, dark room—-I know some moms who would love that—to watching TV, taking a nap or reading a book. It all depends on what is relaxing and rewarding to you. Give yourself a few minutes of rest and relaxation without feeling guilty for doing a good job at the gym or save it up and take a whole hour for yourself once a week.

  • Create goals you can reach each week and take the time to celebrate each success. The goals may be simple, like working out three times that week, or more refined like lifting heavier weight.
  • Track your progress and check your improvement. While most people recommend tracking weight and the number of reps, how about tracking how easy the workout is. When you switch from struggling to easy, not only is it time to move on, it’s also a reward and time to celebrate.
  • One of the reasons people do so well at our gym is that kickboxing is fun. The actual reward is coming to the workout!
  • One study found that while getting paid for working out helps, paying for days you skipped your workout was more effective. Get a workout partner, decide on the value for each workout and you each put 18 times that in a jar (6 weeks, 3 times a week.) Whoever misses a workout, pays the other guy the agreed amount of money.

For more information, contact us today at One Love Fit Club


Low Impact Ways To Get And Stay Fit

Low Impact Ways To Get And Stay Fit

I love working with clients at One Love Fit Club in Chino Hills, CA. I love to watch how rapidly they improve and the self-confidence they build with each goal they reach. Some of these clients were severely overweight and others had physical limitations that also made high impact exercises dangerous to their joints or health. For those people I used low impact ways to get and stay fit. In most cases, once the weight is shed, they can slowly progress to higher impact workouts. In other cases, maintaining fitness the low impact way is important.

Kickboxing can be low impact.

When you train in kickboxing, whether it’s high or low impact depends on the moves you choose to do. There’s a lot of low impact moves in kickboxing, such as punch and lean lifts, front kicks, back kicks, tap rows and upper cuts with kicks. There’s so many different types of moves in kickboxing that it’s easy to find ones that are low impact and ones that can be modified to become low impact. If you’re working out at One Love Fit Club, make sure you give all the information about limitations to your instructor before you begin. We want to make sure every workout is safe, but also that you get the most benefit.

Don’t go running, take a walk, ride a bike or use a rowing machine.

Running can be the worst thing you can do for your joints, but also one of the best ways to build aerobic strength. You don’t have to risk your joints to get aerobic benefits. You can do several things that may not be the quickest way to get into shape, but it will do it safely. Consider walking. It’s simple and you don’t even have to put on special clothing, unless it’s comfortable shoes. Riding a bike or using a rowing machine also prevents the pounding, while building endurance.

Strength training, whether barbells, dumbbells, resistance bands or kettlebells can be good low impact workouts.

Not all strength training is good for your joints or low impact. Consider box jumping, whether weighted or not, out of the question. However, you can burn a ton of calories and even work on building muscle strength around the knees or other affected joints. That increased strength can actually help the joints by limiting the pressure put on them. Judge each one by whether you’ll be pounding your joints or slowly, rhythmically building muscle tissue.

  • There’s nothing better than swimming for a low impact workout. That’s why you see so many seniors at aqua-aerobic classes.
  • You can get a good workout that’s low impact with yoga, tai chi or aerial yoga. You’ll be surprised at how those simple movements can really wear you out, burn calories and help you get fit.
  • Make those walks a little more difficult by hiking. Hiking is nothing more than walking, but with an adjustment to the terrain. If you really have problems with knee joints, save this one for later, after you’ve made the muscles stronger.
  • Dancing can be either high impact or low impact. Ballroom dancing is definitely low impact, but it’s a toss-up when you’re discussing other types, like hip hop or even ballet. It all depends on whether you’re making moves that put heavy impact on your joints, like jumping. The key is if it makes your joints hurt, don’t do it.

For more information, contact us today at One Love Fit Club


How Long Should I Stretch For?

How Long Should I Stretch For?

If you know you need a pre-workout stretching routine or simply want a workout to improve your flexibility, you may be confused on how long to do each and how long to hold a stretch. Those are all good questions that can confuse a lot of people. Stretching is best know for warming up for a workout or cooling down after it’s done. There are two types of stretches used for that, dynamic and static stretching. Dynamic stretching and static stretching. Dynamic stretching is active, like walking lunges. Static stretching is a stretch and hold technique, like a side stretch.

Why are dynamic and static stretches important.

Dynamic stretches are best for warming up and static stretches are important for a cool down. Dynamic stretches get the blood circulating and prepare your muscles for activity. It helps improve agility, speed and helps tighten the muscles, while moving the muscles through their peak range of motion, while decreasing stiffness and increasing muscle temperature. Static stretching pushes muscles to the maximum range of motion before pain starts and that position is held for approximately 30 seconds. These are best done after a workout, since they relax the muscles and reduces the body’s ability to react quickly.

There are recommended times for stretching to warm up or cool down.

When you’re doing warm up stretches, you’re preparing your body gradually for a touch activity by increasing your blood flow to your muscles. A good warm up routine should last about ten minutes and works all parts of the body. If you’ve been running, just walking for ten minutes is a cool down, but stretching is even better. It helps get the heart back to normal rate and lowers the blood pressure. It should also be done for approximately five to ten minutes.

Stretching for flexibility should also be part of your routine.

You should include stretching and flexibility exercises in your workout three to five times a week. Make sure you stretch every muscle group. As you stretch, you need to breathe slowly and hold the stretch approximately 30 seconds, although if it’s hard for you, start at 10 seconds and work up to 30seconds, repeating each move from three to five times. Always keep your stretch smooth and not bouncy or jerky. That can be a recipe for injury.

  • The more flexible you become, the more you should push yourself in each workout. While it’s quite normal to feel a pulling sensation, never continue if there’s a sharp muscle or joint pain.
  • Keep your joints slightly bent, rather than in a straight locked position. You’ll prevent injury by doing that. If you do much strength training, stretching is particularly important to prevent injury.
  • You can create a stretching routine that you do throughout the day, focusing on different parts of the body. It will decrease muscle stiffness, increase range of motion, reduce the risk of injury and help with aches and pains.
  • Stretching can also help improve your posture and lower the amount of stress you feel. It improves overall functional performance and muscle efficiency. Not only does it help circulation, after stretching for a while, you’ll find that back pain tends to disappear.

For more information, contact us today at One Love Fit Club


Getting Back Into It

Getting Back Into It

I’ve had clients in Chino Hills, CA, that have had to stop working out for a variety of ways and find that getting back into it is tough. There are a variety of reasons they stop their routine of working out and exercising that vary from illness or injury to life simply getting into the way. If you find you’ve had an interruption in your workout routine and now wonder how to start up again safely, here are a few tips that should help.

Whether you’ve skipped the gym for a month, season or even several years, don’t expect to pick up where you quit.

If you’re young and have a pause in your workout schedule, it will probably be easier than someone years older than you who skipped working out for the same amount of time. However, that doesn’t make it impossible, regardless of age or fitness level. The older you are and/or the longer you’ve been away from working out, the more you have to ease back into a workout program. Don’t expect to pick up where you left off if it’s been a while.

Don’t try to push a tough workout schedule.

While getting 150 minutes of mild aerobic activity or 75 minutes of vigorous activity is important, that doesn’t mean it all has to be done at the gym. At first, especially if you’re really out of shape, if you hurt for two days after a workout, don’t push it, take a brisk walk and give yourself time to recover. The older you get, the harder recovery becomes, but it’s doable. If you’re working with a personal trainer, he or she will vary your workout to adjust for the amount of intensity you need. Start with a lower intensity workout to reintroduce exercise back into your life. Gradually, increase the intensity as your fitness improves.

Don’t make it all about strength, endurance or flexibility. Include all three types of exercise.

Some people love taking long runs and focus strictly on those, but that’s certainly not the way to go. You need all three types of exercises to be healthy. There’s nothing wrong with running or any other aerobic workout, unless you sacrifice strength training and flexibility training and focus just on it. Studies show that while running burns tons of calories, the body doesn’t discriminate on whether they come from fat tissue or lean muscle tissue. It can cause loss of muscle tissue. If you’re focusing only on strength, you’re more apt to injury. Have a workout program that includes all forms of exercise. A personal trainer can help you do it.

  • Even if you’re fit, don’t do an intense workout seven days a week or do strength training every day. Your body needs rest between workouts to repair and build muscle tissue.
  • Focus on form at first. You may think you remember how to do each exercise, but if you try to push yourself, form can get sloppy. Doing the exercise right helps reduce injury.
  • If you can, restart with a workout buddy. Whether it’s going to the gym or taking a walk between gym days, a workout buddy can keep you focused and help you stick with a program of regular exercise.
  • Focus on the prize. Have a goal. It could be to shed pounds, run a specific distance, or finish an entire workout without having to stop and rest between exercises. Track your progress. It will keep you going and make getting back into shape more worthwhile.

For more information, contact us today at One Love Fit Club


Get Outside And Move

Get Outside And Move

One of the benefits of living in Chino Hills, CA, is the weather. It’s not perfect all the time, but we don’t have the freezing temperatures and snow of the Northern Midwest or the constant stifling heat of other areas. It’s one reason I suggest that people take their workout to Mother Nature and get outside and move. Not only is the fresh air and sunshine good for the body, it’s good for the soul.

You’ll find that working out in nature can improve your mood.

While I don’t recommend running along a busy road, working out or running in a park can improve your day. Working out in an area with plants can certainly lift your spirits. When you’re working out under the sun, it enhances the production of vitamin D. You don’t have to do a formal routine to get benefit, just walking or even gardening can be enjoyable. If you have a few minutes available or are on your lunch break, walk to lunch. Even if you’re in a busy city, the walk and sun will energize you.

You can connect with others when you workout outside.

If you don’t know your neighbors, riding your bike or walking through your neighborhood can help you get acquainted. A walking trip to your favorite coffee shop on a regular basis will help you meet the regulars in your neighborhood. That’s especially important if you’re new to the area. Being social is a key element in being healthy.

Exercising outdoors can revitalize you.

There’s a great deal of research that indicates that working out in the fresh air makes you feel more revitalized than working out in the gym. It can boost your energy, improve your workout and even reduce your tension better. People in various studies reported that they reaped more satisfaction and enjoyment when they exercised outdoors. Other studies show exercising outside lowers blood pressure and heart rate.

  • Take precautions when you move your workout outside. Use exercises that are suitable and consider traffic, weather and even safe tanning and sunscreen. Dress appropriately.
  • If you run outside on irregular terrain, you’ll get more of workout and burn more calories than if you simply ran on a treadmill in the gym. Even the wind resistance can increase the calories you burn.
  • You can make your workout time a family time when you take your workout to the outside. Whether hiking with the kids, running around a playground, riding bikes together or even shooting hoops, it all counts as exercise that also provides family fun and teaches children to live an active lifestyle.
  • Not only is exercising outside a way to change up your exercise program and keep it interesting, you’ll sleep better at night when you take your workout outside.

For more information, contact us today at One Love Fit Club