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Everyone has had second thoughts about working out at least one time or another. Even I have. Sometimes, you just don’t feel like working out, but those are often the times that you’ll reap more benefits. I’m not talking about those times when you’re actually sick and running a fever. Not only is staying home good for your health, it also protects others at the gym. I’m talking about those times when you’re feeling funky, just not in the mood to exercise.

Are you ready to skip a workout because of stress at work?

Stress can definitely make you exhausted and want to go home, go to bed and forget the stress of the day. That’s not the best way to handle the situation, however. Rather than curling up in a ball under the covers, you need to work off the hormones created by stress or face feeling out of sorts for days. Working out and burning off the hormones of stress can get your body back to normal, while also creating hormones that make you feel more at peace. You’ll sleep far better at night after a good workout.

Are you dog-tired and don’t feel like working out?

It’s time to head for the gym if you’re tired, but have adequate sleep. Sometimes, all it takes to get refreshed is moving around, punching it out and get that feeling of satisfaction when you know you’ve done something kind for yourself. Exercise boosts circulation and that helps revive your system. As noted before, it also can burn off stress hormones that leave you feeling exhausted. You may be tired after a workout, but it’s a different type of tired that is satisfied with a good night’s rest.

Just do it. Go to the gym and start.

You can make a deal with yourself that as long as you go to the gym and do one exercise, you can go home and feel vindicated. So put on your gym clothes and go. After you start the first exercise, you can re-examine whether you want to continue or not. The chances are, you do the next one and before you know it, be into your routine and start enjoying the workout.

• To avoid future desires to stay home, always have your gym clothes ready to go. The minute you get home from the gym, wash clothes that need to be washed and repack for the next gym visit.
• One reason a personal trainer gets good results is that by knowing you’re meeting the trainer there, you’re held accountable. Even if you aren’t using a personal trainer, a workout buddy can be just as good. Workout with a friend who you have to meet and you’ll be more apt to go.
• You aren’t alone. Create a group on social media who check in with each other. Every time you skip a workout or go to one you wanted to skip, report it to the group. You’ll be giving yourself kudos when you go and hanging your head in shame when you don’t. Most people want to skip the shame part.
• If you haven’t given kickboxing classes at One Love Fit Club a try, do so. You’ll get a bargain at five classes for $29.99 and also get a free pair of gloves. It’s fun and you won’t have to face that workout dread anymore with kickboxing.

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

I like to think that at One Love Fit Club in Chino Hills, CA, we provide the best leg workouts that are geared to each client’s needs and goals. It doesn’t matter whether your goal is to bulk up, tone and shape or simply build your strength and energy, there’s a workout that’s perfect for you. It’s no secret that kickboxing is by far one of the most beneficial leg workouts that has many other benefits. It not only helps you get legs toned fast and is one of the reasons we focus on it.

Kickboxing is one of the best ways to get the results you want and provides other benefits.

The first of those benefits is that it’s a lot of fun, which means you’ll not only do it more, but look forward to doing it. You’ll work every muscle in your legs when you kickbox. It’s far better than just doing a workout of individual exercises that work specific muscle groups and areas quads, thighs, hamstrings and calves. You’ll not only work every muscle group and area, you’ll also work it on all planes and directions. Best of all, you’ll enjoy the workout, which means you’ll look forward to doing it, adding to your motivation to continue. Kickboxing also works other areas of the body and provides a good aerobic workout, too.

If you want to improve your performance, try these exercises.

I love kickboxing because it’s a driving force to do better and get fitter. In fact, some of the workouts we provide help to improve kicks, while it builds balance, flexibility and strength. This workout allows you to kick harder, higher and maintain balance. Start with a lateral stretch. It looks simple, but if you push to get your legs further apart each time, gets really tough. Next move to lunges, then do squats, leg lifts and leg swings. For improved balance when kicking, try balancing on one leg while lifting the other to a 90 degree angle.

Tone your legs and build strength.

There are great exercises for toning the legs and building strength if you aren’t involved in kickboxing. These are exercises almost everyone has done. You can start with squats, one of the best for the hips, abs and butt, then move to lunges, sculpting thighs, bottom and abs. Plank leg lifts, step-ups and single-leg deadlifts add to upper leg strength. Stability ball knee tucks tone calves and shins. If you want to tone the whole leg, box jumps can do it. Resistance band leg presses tone the quads, hamstrings and calves.

• If you’re doing box jumps, make sure you have the best form and don’t lock your knees or quads. Also, drop the hips so it absorbs the force of landing. Doing these things will help prevent knee injury.
• You don’t have to go to the gym to get shapelier legs. Walk more, ride a bike, jump rope or go dancing to help tone those leg muscles. These are all activities you can do anywhere.
• Get more shapely legs at work or at home by taking the stairs instead of the elevator. Climbing steps will help shape your legs and provide a good cardio workout.
• If you want to try kickboxing for shapelier legs, we can make it affordable. For just $29.99, you can get five classes plus our special One Love Fit Club gloves.

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

Have you tried infused water? Do you know what it is? Infused water is water that has had fruit or vegetables in it for at least two hours or up to overnight. Those additives bring flavor and some extra nutrients, but not the extra calories you’d have if you drank juice. If you’ve ever had a glass of water with a lemon in it, you know how refreshing that bit of extra flavor can be. Infused water has many benefits for those who drink it.

You’ll probably drink more water when you drink infused water.

After air, water is a top priority. Consider the rule of three. You can go three minutes without air, three days without water and three weeks without food. Water is important for all your bodily functions. In fact, approximately 60% of the human body is water. Water is important in all bodily functions. It even helps protect the brain by acting as a cushion. It also protects the joints. You’ll improve your heart health, aid your joints and muscles, while also cleaning your body of toxins and promoting healthy blood sugar level, healthy skin and relieve headaches when you drink more water.

You can boost your immune system by drinking water with additives that have antioxidants.

For a boost to your immune system, infuse water between 2 and 4 hours, especially if it has citrus fruit that can make the water bitter after four hours. An immune system boost can contain cucumber, mint, mango, ginger, lemon or orange. Adding strawberries, cranberries, blueberries or raspberries can boost antioxidants, which also boosts your immune system.

Infused water can be great for weight loss.

When you increase the amount of water you drink, you’ll often lose weight just by doing that! It’s especially true if you drink a glass before lunch or dinner. It fills you up so you eat less. Some times thirst masks itself as hunger, so making sure you’re hydrated can help you avoid eating at those times. Boost your weight loss capabilities by infusing your water with mint, lemon, cinnamon or strawberries. Each of these can speed your metabolism to make weight loss easier. You’ll also feel more satisfied when you drink infused water, which can lower your caloric intake on snacks and meals.

• Make sure you wash the fruit or vegetables thoroughly and use organic for fruits and vegetables on the dirty dozen list, which includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes
• You can reuse fruits, herbs and vegetables a second time for infusion, but your water will have less flavor than the first time you used them.
• Get pain relief from infused water containing pineapple, lemon, grapes, raspberries, pomegranate or cucumbers.
• You can even lower your blood pressure with infused water that contains kiwi, pomegranate, guava, cherry or passion fruit.

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

You might think that eating healthy can cost a fortune. After all, organic food costs more than traditionally grown fruits and vegetables. However, it doesn’t have to cost more, especially when you plan ahead. You’ll find that meal planning can save money, while improving your overall health. Many of my clients in Chino Hills, CA say that once they got into the groove with the program, it actually saved time, too.

If you find many of your meals are carryout or from the frozen food section of the grocery, it’s time to start planning healthier alternatives.

Starting a program of healthy eating means changing a lot of old habits. In fact, the core of those changes is planning ahead. It all starts by first finding what’s on sale at the grocery that week. Focus on the fresh fruits and vegetables, particularly the seasonal ones. Then find healthy recipes that use them. Plan every meal, making sure to use all the ingredients or can freeze what’s not used for that particular week. Many fresh herbs can be frozen and used later.

Save money on buying organic.

It’s not necessary to make sure all fruits and vegetables are organic. That can save money. Select organic for food on the Dirty Dozen list. The Dirty Dozen is a list of fruits and vegetables created by the Environmental Working Group that after washing and testing, still have high levels of pesticide. The list includes: Strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pear, tomatoes, celery and potatoes, in that order. You can save money by buying traditionally grown fruits and veggies from the Clean Fifteen list, those with the least pesticides. They include: Avocados, sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbages, cauliflower, cantaloupes, broccoli, mushrooms and honeydew melons.

Save time by making extra for the freezer when you cook for the week on the weekend.

Once you get started, you’ll find it’s far less expensive to make your own meals. Not only does it provide healthy food with ingredients you control, it also saves money and time. When you make meals, double the recipe so you have a meal to freeze. Eventually, you’ll only have to make one or two meals a week, using the extra you made.

• You’ll find it’s far less expensive to create your own meals than opt for carryout or premade frozen dishes. You’ll end up with a fatter wallet, with less fat on your body.
• Don’t forget to prepare healthy snacks ahead. Having snacks ready to eat, like freshly cut melons or nuts and seeds, can boost your nutrition and help keep weight under control.
• Get the family involved in making meals. Everyone can help. It’s a good way to teach children about planning ahead, nutrition and saving money.
• While eating healthy is important for weight loss and good health, so is a program of regular exercise. At One Love Fit Club, you can get five classes and official One Love Fit Club Boxing gloves for just $29.99. That’s a huge savings, too.

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

If you can pinch more than an inch, you probably have love handles. While the name love handles is a cute way of saying fat that rolls at the side of your midriff, it’s not so cute when you have them. It’s what brings a lot of people to One Love Fit Club in Chino Hills, CA. There are many reasons people develop love handles. It’s basically fat that has settled on your midsection around your waist and are most noticeable at the sides. Cortisol from too much stress, lack of activity, poor diets, lack of sleep, age and even some diseases that slow the metabolism can cause it.

You can reverse the problem and wear those skinny jeans without worrying about a hangover.

Start by eating healthier. Love handle come from excess fat around the middle, so getting rid of fat is the start of combating the problem. Making dietary changes, such as eliminating sugary food and highly processed food in favor of fresh fruits and vegetables, whole grain food and a lean source of protein is a start. Cutting down on salt and reducing sodium intake also can prevent fluid retention that makes love handles more noticeable.

Start a program of regular exercise.

You have to lose fat to truly get rid of love handles, but strengthening the underlying muscles is also necessary. Even if you trimmed down several pounds, you’ll still have loose skin and flabby muscles that look like true love handles. Bicycle crunches, side planks, twists, windmills and many other exercises can strengthen your core muscles. Focusing on the back, abs and hips will tighten the area and help get rid of those love handles.

Exercise helps in other ways, besides tightening the muscles.

Cortisol contributes to the development of abdominal fat, which causes love handles. Your body produces cortisol when it’s under stress. You can learn to deal with stress through meditation and breathing exercises, but until you do, burning off the hormones of stress with exercise is the best way to relieve it and get rid of those hormones. By doing that, you’ll be discouraging the accumulation of abdominal fat.

• What you drink is also important. Many drinks are laden with sugar, with cola and soft drinks being particularly bad. Don’t even consider diet soft drinks. A recent study showed that people who drank diet soft drinks had more visceral fat—the fat around the belly—which includes love handles.
• Get adequate sleep. Lack of sleep increases the hunger hormone and decreases the hormone that makes you feel full, plus adds to stress. Get 7 to 9 hours of sleep a night.
• While it might sound counterproductive, eating food with healthy fat can help you get rid of love handles. Avocados have healthy fat and one study showed people who ate them regularly had less abdominal fat.
• Join One Love Fit Club. Our program takes weight off quickly and can make those love handles disappear. We have several specials that you’re sure to love and offer a free ebook on ab exercises you can get.

For more information, please contact us today at One Love Fitclub