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Fitness

Putting Some Muscle Into It

Putting Some Muscle Into It

on Mar 12, 2017 in Fitness, Inspiration

A strong body is a healthy body. The benefits of building muscle mass or strength are many; decreased aging, better posture, better balance and endurance, increased energy, mood elevation, burn more calories, better weight control, increased immunity, greater self-esteem. How to get stronger: If you want to build muscles…you have to work your muscles until they’re tired. It is the principle of overload.  When you work your muscles until they tire, your body sends signals for your muscle tissue to repair and build.  Because your body is highly adaptable, if you train using the same amount of resistance over and over, you will maintain your strength, but not build muscle mass or strength. Instead you’ll need to increase the amount of resistance or weight you’re using every 2 to 4 weeks to keep pushing your body to build...

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Healthy Balance Program now in Oceanside …Spanish too!

Healthy Balance Program now in Oceanside …Spanish too!

on Nov 28, 2016 in Fitness, Weight Loss

Full Food Healthy Balance Weight management Program Now in Oceanside New program begins January 5th at 7:00 pm and the Spanish program January 5th at at 5:00 pm This reasonably priced program helps you lose weight on a high fiber, nutrient dense food plan designed to curb hunger and cravings. Typical weight loss is one to two pounds a week. Each session includes exercise, mindfulness training and meditation as well as fitness/nutrition education.  It is a 14-session program that meets weekly . New programs begin in January at the Kaiser Permanente in Oceanside.  Spanish programs are available as well. Additional locations are available see our website for dates, times, locations. 14-session program: $140 plus one-time $50 program material fee. Call to enroll,...

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Strength Doesn’t Come from Doing the Things You Know You Can, It Comes from Overcoming the Things You Thought You Couldn’t

Strength Doesn’t Come from Doing the Things You Know You Can, It Comes from Overcoming the Things You Thought You Couldn’t

on Aug 28, 2016 in Fitness, General Wellness

Becoming a RUNNER requires patience — and persistence. Many newbies expect to be able to go five miles right from the start, but it takes time to build endurance. Here are three ways to do it… Run more often. You can’t expect to move like a gazelle if you only lace up twice a week. Try doing 20 to 30 minute runs three to four times a week. You’ll be surprised at how quickly it starts to feel easier. Increase slowly. Once your breath evens out and your muscles become less fatigued, add mileage. Don’t get ahead of yourself, though. Never raise weekly mileage by more than 10 percent to avoid injury and keep from feeling overwhelmed by doing too much too soon. Intervals. Running faster may be harder, but it’ll increase muscle strength and aerobic capacity, which are keys to building endurance. Start off by incorporating a few 10- to 20-second speed intervals every few minutes; gradually add more cycles of speed and recovery. Due to the high-intensity nature of interval training, these workouts should be done no more than once or twice a week. Stick with it. Soon, you’ll go farther than you ever...

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Put Your Feet in the Right Place and Stand Strong

Put Your Feet in the Right Place and Stand Strong

on Jul 25, 2016 in Fitness, General Wellness

Your sneakers help you pursue fitness goals, so it’s essential that they are up to the job. Use this checklist to see if it’s time for a fresh pair. Go sole searching. Set your shoes on a table to look for uneven wear. If you begin developing leg or foot pain, the cushioning may be flattened. Your foot size can change over time, so get measured yearly. Mind your miles. Experts recommend looking for wear after 300 to 500 miles of running/walking or 45 to 60 sports/aerobics hours. Depending on stride length, 10,000 steps/day equal about 5 miles; if you wear the same pair daily, you could need replacements in as little as 3 months. Save your high-performance shoes for exercising and they’ll last longer. Save on gimmicks. Though very specialized athletic versions are available, many of us just need a basic, well-fitting shoe. You can also skip so-called toning shoes — they have not proven to provide special muscle building power. Take some time to test your sole mates this week and see if new kicks might add more spring to your...

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Workout Smarter (and Shorter), Not Longer!

Workout Smarter (and Shorter), Not Longer!

on Jul 11, 2016 in Fitness, General Wellness

 You may feel that the being fit means spending a lot of time in the gym. But Studies show that working out for very small intervals of time at very hard levels can produce the same fitness benefits as working out longer at lower intensities. When comparing… One group who exercised little or not at all One group that exercised 45-minutes, at a moderate pace on a stationary bike, And a third group that did High Intensity Interval Training: two-minute warm-up, then repeated 3 intervals of cycling all-out for 20 seconds followed by gentle pedaling for two minutes. (total workout of 10 minutes and only one minute strenuous exertion) The exercise groups completed three workout sessions per week for 12 weeks. As reported by The New York Times: “By the end of the study … the endurance group had ridden for 27 hours, while the interval group had ridden for six hours, with only 36 minutes of that time being strenuous. But when the scientists retested the men’s aerobic fitness, muscles and blood-sugar control now, they found that the exercisers showed virtually identical gains … In both groups, endurance had increased by nearly 20 percent, insulin resistance likewise had improved significantly, and there were significant increases in the number and function of certain microscopic structures in the men’s muscles that are related to energy production and oxygen...

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