September Health and Fitness Newsletter

September 2010

Taylor Made Fitness September 2010 Health and Fitness Newsletter

Happy September 2010 – Back to School Issue Happy September 2010! Wow…can you believe that Summer is almost over?  Now that school is back in session and you’re getting back into your normal routine, it’s a great time to review your fitness regime and if you don’t have one yet, it’s time to get started! Your  WORKOUT OF THE MONTH is an awesome 30-minute Lunch Workout that you can do at home or at your gym. Taylor Made Fitness is looking for 15 people for our  ULTIMATE SHAKEOLOGY FITNESS CHALLENGE! The following are so tips to help you get and stay on track. Whether you’re a seasoned exerciser or new to exercising and fitness put on your new walking/running/jogging/or cross-trainers, grab a friend, your kids, spouse, pet or your ipod and get to moving! Fitness and Exercise Tips: •Always check with your doctor before beginning an exercise program •Take your measurements and body-fat and write them down. Re-take them every 4 weeks to track your progress •Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal •Plan and prepare your meals for the week beforehand. Sunday is always a great day to prepare your meals.=) •Use every resource you have to motivate you, including your friends, family and co-workers. •Reward yourself at the end of each week if you completed all your workouts. •If you find that you’re more into group settings for your accountability, let Taylor Made Fitness come to you! Get a group of 4 – 6+ people and we will come to you. We provide the equipment, fun and motivation and you provide the friends and goals! Want more information? Email, call or text me at tmfitnes@pacbell.net or 619.987.9691. •Journal to keep track of how much weight/reps you’re doing to track your progress. Click on to www.mytaylormadefitness.com , click on our “products” page and purchase our 8-week Nutrition and Exercise Journal. •If you’re unable to get in 4-6 small meals a day order our Delicious Whey Protein or Metabolic Optimizer for a light satisfying meal. •Shakeology is NOW available for auto-shipment: www.MyShakeology.com/trainerlisa Workout of the Month 30-minute Lunch Workout Frequency: This program could be done two-to-three times per week, with at least one full day of rest between workouts.   Intensity: Perform this routine as a circuit, moving from one exercise to another. If you’re newer to circuit training, rest 30-90 seconds between exercises (as needed), or increase the intensity (burn more calories) and rest for 2-3 minutes after the completion of one circuit (all exercises). Begin by completing one circuit of all exercises. As you progress (and as time permits), challenge yourself by completing this circuit two or three times within the same workout session.   Want to increase your results? Replace 1 – 2 meals with Shakeology. Order at www.MyShakeology.com/Trainerlisa.   If you’d like to purchase your Personal Workout Program, email or text Lisa at tmfitnes@pacbell.net or 619.987.9691 FEATURED EVENT: 30-MINUTE LUNCH WORKOUT Dirty Dog  Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your toes pointing toward your body. Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders with your hands facing forward. Gently stiffen your abdominal to keep your spine neutral, then exhale and gently draw one knee upward toward your chest without allowing your hips and low back to pitch upward or sag down toward the floor. In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso until you cannot rotate any further, avoiding rotating or dropping your hips. Pause briefly then rotate away from your torso without moving the spine. Your head and shoulder should remain level throughout this exercise. Perform 8-15 reps 1-2 sets. Full Body or Bent Knee Push-up Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward, placing your palms flat on the mat with your hands shoulder-width apart and fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands and with the abdominals engaged slowly lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward as you lower yourself, keeping your elbows close to the sides or flaring outward slightly. Continue to lower until your chest or chin touch the floor, then press upward through the arms until they are fully extended at the elbows. Perform 8-15 reps 1-2 sets. Forward Lunge with Arm Drivers Perform 12-20 reps, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets Front Plank Lie on your stomach with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Contract your thighs to extend your legs, pulling the toes toward your shins, and engage your abdominal muscles to stiffen your torso. Slowly lift your torso off the ground and hold this position, avoiding any sagging in the low back, hiking of the hips or bending of the knees. Don’t forget to breathe as you hold this position, keeping the shoulders positioned directly over the elbows, then gently lower your body back toward the floor. Hold for 5-20 seconds. Contralateral Limb Raises Lie on your stomach with your legs extended and toes pointing away from your shins. Arms are extended overhead with palms facing each other. Exhale, contract your abdominal/core muscles and slowly raise one arm a few inches off the floor keeping your arm extended and hold briefly. Gently inhale and lower your arm back to your starting position without any movement in your low back or hips. Perform 8-15 repetitions on each side. Side Plank with Bent Knee Lie on your right side on an exercise mat with your left leg lying directly over your right leg with your knees bent. Raise your upper body to support yourself on your right arm with your right elbow bent to 90 degrees and positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat. Exhale, gently contract your abdominals to stiffen your spine, and lift your hips off the mat while keeping your knees on the mat and your head aligned with your spine. Hold briefly, then inhale and return to the starting position and repeat. Hold for 5-20 seconds on each side. Forward Lunge Stand with your feet together. Pull your shoulders down and back without arching your low back, and engage your abdominal muscles to stiffen your spine. Slowly lift one foot off the floor, balancing on your stance leg, and hold momentarily.  Then step or lunge forward. Your heel should strike the ground first. Focus more on dropping your hips toward the floor rather than driving your hips forward. Lower your body until your thighs are parallel to the floor while maintaining a flat back. Then push off with your front leg, activating your thighs and butt muscles to return to the upright position. Repeat on opposite side. Perform 8-15 reps on each side, 1-2 sets. Glute Bridge Lie on your back with your knees in a bent position and your feet planted firmly on the ground. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor, and maintain this contraction throughout the exercise. As you exhale press your hips upward off the floor squeezing your butt muscles while keeping your torso tight. Inhale and slowly lower back to the ground. Avoid lifting the hips too high, which creates arching in the low back. Inhale and slowly yourself back toward your starting position. Perform 8-15 repetitions (push hips up on a 2-count, hold at the top for a2-count and lower back down for a 4-court. 15-20 reps, 1-2 sets. Bent-Knee Sit-up / Crunches Lie on your back with your knees bent, feet flat on the floor. Place your hands behind your head, squeezing the shoulder blades together and pulling the elbows back without arching your low back. Align your head with your spine, moving the chin toward the chest during the upward phase of the exercise, as you exhale and slowly curl your torso toward your thighs. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold briefly, then inhale and slowly uncurl your torso back on the floor. Perform 8-15 reps, 1-2 sets. Recipe of the Month: Shakeology Dessert (Just Kidding! It’s a meal!) 1 Tbsp. natural almond or peanut butter 1 scoop Chocolate Shakeology powder 1.5 – 2 cups of water (as desired) Ice to taste Enjoy! For more information on this recipe or to order Shakeology: www.MyShakeology.com/trainerlisa IN THIS ISSUE * Happy September - Back to School Issue   * Accept The Fitness Challenge!   * Back to School Fitness for you and your family   * Workout of the Month 30-min Lunch Workout   Recipe of the Month: Shakeology Dessert TAYLOR MADE FITNESS CHALLENGE BUZZ Are You Up For The Challenge? Do you want to lose 5lbs, 10lbs, 25lbs or more? Taylor Made Fitness is looking for 15 people to participate in the ULTIMATE SHAKEOLOGY FITNESS CHALLENGE! To participate in the TAYLOR MADE FITNESS SHAKEOLOGY ULTIMATE CHALLENGE all you have to do is: *Sign up for our ULTIMATE SHAKEOLOGY FITNESS CHALLENGE (email me at tmfitnes@pacbell.net) *Complete the Health and Fitness Questionnaire *Take a Before and After Photo (optional) *Purchase two (1) month shipment of Shakeology at www.myshakeology.com/trainerlisa **You will also receive a meal planner with shakeology recipes! Upon receipt you will receive a 4 week workout and nutrition program to accelerate your results! STAY IN TOUCH Follow us on Twitter Subscribe to our blog Contact us via Email www.MyTaylorMadeFitness.com www.MyShakeology.com/trainerlisa www.Beachbodycoach.com/trainerlisa   Shakeology 3 Day Cleanse  What is the cleanse?  3 day calorie-restricted, nutrient-dense eating plan, Flushes toxins“jump start” or “plateau-breaker” Shakeology Cleanse            800-1200 calories Nutrient-dense Delicious                                    3 days MAX!                                          Master Cleanse      0-very few calories No nutrients 7-30 days Goals: Rids system of toxins Nutrient efficiency Reduce bloat and weight loss How does it work? *Flushes toxins *Brings your hydration levels to homeostasis *Helps body absorb nutrients Results *Weight loss *Feeling cleaner *Healthier *Reduce bloat Cost to get these results:

21-Day Belly Blast Transformation Workout is Off and Running!

Yesterday was the start of my newest workout program: 21-Day Belly Blast Transformation Workout! 21 Day workout, 21 Day Nutrition, Recipes, Goal sheets offered both as Group and online! Small class…but it only the beginning!

My 21-Day Online Belly Blast Transformation is ongoing for those who are not in the San Diego, CA area…join me to Transform your life and your health!

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Dedication makes it all worthwhile!

Dedication makes it all worthwhile! It was almost *80 during my 5:30a and 6:15a Outdoor groups but as it was still dark outside it wasn’t too bad. It was my 6:00pm group where the it was over *104 outside and at least* 110 inside…wow! My ladies all showed up and we had an awesome extra sweaty workout.

Sometimes you need that extra motivation in your workouts to push you to excel in your goals. My clients keep me motivated and focused of giving them the best workout that’s both fun and effective! Gotta love it!! Cheers!!

9 Ways to Flatten Your Belly & Exercise the Key to Weight Loss!

September 2011 – End of Summer Issue:

 Wow! Is Summer REALLY Ending?!  I hope that you’ve had an awesome summer and made wonderful memories with family and friends, getting outside to enjoy the fabulous weather, recharging your internal batteries and of course getting in your workouts. 

 With Summer coming to a close, its time for the little ones (and maybe not so little ones) to start or go back to school and while getting everyone back into a routine can become a bit tricky, it becomes more important than ever to stick to or get started in a workout program that you can do at home/gym or anywhere you choose to exercise.

Remember even committing to 30 minutes a day can increase the quality of your overall health and on the days when you can do more…do so!

* If you’ve modified your nutrition but aren’t seeing the results that you’re looking for…read this article on Exercise: The Key to Weight Loss!

* Feeling the Belly Bloat? Read up on the 9 Ways to Flatten Your Belly in One Week!

** New 21-Day End of Summer Belly Blast Transformation Workout starts Monday, September 19th,  5:30am at South Creek Neighborhood Park in Poway for ONLY $147.

9 Ways to Flatten your Belly in one week By the Editors of Prevention Magazine

Another reason to dislike Mondays? Tight post-weekend waistbands. Unless you spent the past 2 days living like a monk, the cocktails, movie snacks, and dinners out can all add up to one thing: belly bloat.

“If you wake up bloated on Monday morning, your weekend food choices are likely to blame,” explains Keri Gans, RD, author of The Small Change Diet. “In fact, overindulging for two days straight can easily cause a gain of three pounds. Fortunately, this weight gain is usually temporary and easy to get rid of in less than a week.”

Feel Ab Fantastic again by Friday with these nine easy tips:

1. Reduce belly fat and lose inches by eating delicious foods by Seasoning Food Differently
You may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, over-processed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while you’re de-bloating—they’re packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.

Add zest to your dinner recipes with fresh herbs and salt-free seasoning blends such as the Original and Italian Medley Mrs. Dash.

2. Trim Down Carbs
Stay away from heavy carbs such as bagels and pasta. When you decrease the carbs in your diet, you temporarily train your body to access stored carbohydrates called glycogen and burn them off, while also eliminating excess stored fluids.

Trim back on your daily carbs by having eggs for breakfast, making your sandwich open-faced with only one slice of bread, and packing protein-rich snacks such as turkey slices, low-fat string cheese, seeds, and nuts.

3. Switch Your Starch
If your belly bulges after a high-carb meal like pasta, complex carbohydrate-rich foods may be the cause of your bloat, says Jackie Wolf, MD, author of A Woman’s Guide to a Healthy Stomach. Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that doesn’t cause gas, so have a ½-cup serving of brown rice (which has more fiber) if you want carbs with dinners.
 

4. Stop Milking It
If you’ve ever felt gassy, crampy, or bloated after dairy, you may be one of 30 to 50 million Americans with lactose intolerance. This occurs in people whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose. Dr. Wolf recommends soy milk as a dairy alternative but warns that some people experience gas and bloating from soybeans as well.

5. Your Guide to a Health happy Tummy? Make These Fruit Swaps
Wolf recommends you eat fruits that are kinder on your belly. Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.

You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.

6. Hold The Hot Sauce
If you love four-alarm food, lay off the Tabasco, barbecue sauce, and garlic for a few days while de-bloating. Spicy foods stimulate the release of stomach acid, causing irritation. Give dishes a flavor boost with in-season fresh or dried herbs such as dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder or lemon or lime juice—all perfect with fish or chicken. Also, steer clear of black pepper, nutmeg, cloves, chili powder, onions, mustard, horseradish, and acidic foods such as catsup, tomato sauce, and vinegar.

7. Ditch Diet Foods
Avoid low-calorie or low-carb products containing sugar alcohols, which go by the names xylitol or maltitol and cause gas, bloating, and worst—diarrhea. And don’t reach for a stick of gum when you’re trying to quell that sugar craving. Instead, satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack.

8. Get On The Wagon
Steer clear of alcohol for the next few days to maximize your body’s belly-flattening capabilities. Alcohol causes dehydration and may slow your body’s ability to eliminate that excess weekend waste, so if you had a little too much to drink this weekend, start chugging the H20.

It’s best to eliminate that occasional glass of wine, beer, or hard alcohol this week while you’re on a skinny jeans crusade—all are high-acid beverages that can irritate your GI tract and cause swelling.

Do Some Activity Every Day
A study from Spain’s Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That’s because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat.

9. More Remedies For Belly Bloat
If you want extra belly-flattening aids, consider one of these products to soothe your belly problems.

•    Get gas relief with an over-the-counter product such as Gas-X.
•    Try peppermint capsules to kill bacteria that cause bloat and aid digestion.
•    Stay regular by increasing fiber with flaxseed or a fiber supplement such as Benefiber.
•    Take a daily probiotic capsule. Dr. Wolf likes Align, Digestive Advantage Intensive Bowel Support, and Pearls IC Intensive Care Probiotics.

A definite belly-flattening “don’t” is weighing yourself every day, says Gans. “Bloating is about how you feel. A lot of women will start weighing themselves daily—it’ll drive them crazy and could be discouraging. Go by how your clothes feel rather than letting the scale rule your week.”

Exercise: The Key to Weight Loss

As we grow older it seems that we are in constant battle with our waistline.  The older we get the harder it is to lose weight.  Many of us have tried various fad diets which may have taken the weight off in the short run, but undoubtedly it comes right back.  In fact over 955 of dieters will put the weight back on plus an extra five (5lbs) pounds!

Diets JUST DON’T WORK! The key to permanent weight loss is through exercise and proper nutrition through behavior modification.

When we diet we lose fat and also muscle.  this decrease in muscle mass will cause our metabolism to slow down so we are unable to burn as many calories.  As we age this naturally begins to occur.  After our mid-20′s our metabolic rate decreases by approximately 5% per decade. One reason we lose our lean muscle and increase our body fat is due to inactivity.  Being overweight is one of the major causes of hypertension, high blood pressure, certain types of cancer and overall feeling of tiredness.

As many dieters have learned the hard way, the weight is going to come back faster and faster the more we diet.  Whether you’re eating pre-packaged foods, diet shakes, grapefruits and water, you’re not going to be able to stay with it forever without going crazy!

The good news is that we can break this cycle by creating a caloric deficit, that is, we must expend (burn) more calories than we are consuming.   this is done through exercise and proper nutrition, not fad diets.  Through exercise we are able to burn calories and add lean muscle to our body.  For every pound of muscle we obtain, an extra 350 calories per week is burned in order to sustain this.  You’ll also be burning calories while you’re sleeping. 

Taylor Made Fitness has Nutrition and Exercise programs for all levels of fitness and I want to help you get in the best shape of your life! Contact me for more information at tmfitnes@pacbell.net

21-Day End of Summer Belly Blast Transformation Workout Starts: Monday, September 19 at 5:30am!

I’m VERY excited about the launch of my NEW 21-Day End of Summer Belly Blast Transformation Workout on Monday, September 19th at 5:30am!!

Taylor Made Fitness is on a mission to help over 1000 people in San Diego reach their weight loss goals this year — and this program is a BIG part of that!

I’ve run my 21-Day Summer Shape-Up Workouts in my Outdoor Fitness Workouts and Total Fitness Workouts and have had WONDERFUL RESULTS, but my NEW System will Totally Blow it Out the Water! In fact, the average weight loss has been 4-10 pounds and 3-4% bodyfat in just 21 days!

But the weight loss is only just a part of it.

This program is DESIGNED TO TONE AND TIGHTEN YOUR ENTIRE BODY & OPTIMIZE YOUR METABOLISM TO DECREASE BODYFAT AND WEIGHT.

If you have problems with losing weight, cravings, excess bodyfat or need a step-by-step program, then my 21-Day End of Summer Belly Blast Transformation Workout is especially for you!

The bet part is WE ARE GOING TO BE DOING IT AS A GROUP! So you will NOT be alone.

Plus, you’ll get emails/text messages from me to help you stay on track!

We will be starting Monday September 19th and I’m ONLY looking for people who are ready to commit to this program are ready to FINALLY see AMAZING RESULTS.

There’s NO guess work. The program has meal plans and built in cheat days to help you stay on track. You’ll also have unlimited access to my 30-minute workouts at South Creek Neighborhood Park (Springbrook Drive and Wickerbay Cove = 3 days a week, plus 60-minutes on Saturdays!)

My 21-Day End of Summer Belly Blast Transformation Workout comes with:

• 21-Day Belly Blast Meal Plan (first 3-days are Detox for optimum results)*
• In-Home Workouts (in case you miss a workout with me!)
• Complete Before and After Measurements (and photos!)
• A Print-and-Go Grocery List
• Fitness and Workout Tips
• DAILY Motivation and Accountability

All this for ONLY $147!

If you want to join with a friend, NO PROBLEM! Please feel free to invite your friends!

Questions? Email/text or call me at tmfitnes@pacbell.net or 619.987.9691.

Looking forward to the possibility of working with you! ;-D

Rain in San Diego, Ca…what are the chances?

If you’ve ever lived in San Diego, you know that it’s very rare (ok never) to have rain in September. Usually we have Santa Ana winds and hot weather but rain? Ha! Never! Well, I guess since we’re having it today I guess I can no longer say “Never” right?

It’s been a long time since I’ve blogged anything as I think that my life is pretty boring, but I think that if I can give anyone a little laugh about my life as a Personal Trainer and owner of a feisty little cockatiel named Tazz, well…I think that would make my day!

I will update my blog daily giving you an eye’s view of my day as a Personal Trainer and the crazy wonderful life that I live, training my clients and dealing with all the fun and drama that comes along with it.

I will also be giving you fitness, exercise and nutrition tips and suggestions to help you get and stay in the best shape of your life while having a great time doing so.

I love feed back so please don’t hesitate to contact me for any advice or questions that you may have. 

Fitfully yours,

Lisa

Taylor Made Fitness

Total Body Workout

Here’s an awesome workout!

Program:   For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Bird-dog The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. Glute Bridge Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. Dumbbell Front Squat Select a weight that will be challenging. Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets. Push-up Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Barbell Bent-over Row Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Barbell Forward Lunge Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Lying Dumbbell Pec Fly Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Incline Reverse Lateral Dumbbell Raise Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Standing Barbell Shoulder Press Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Dumbbell Lateral Raise Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Lying Barbell Triceps Extensions Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. Seated Dumbbell Bicep Curl Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Cat-Camel Position yourself on your hands and knees with the wrists directly under the shoulders and the knees under the hips; the cat phase–exhale, flex the spine and push the top of your back up to the ceiling while drawing your belly button in towards your spine while pulling the chin in to the chest, hold for 5-10 seconds. The camel phase—inhale, roll the head to look up while pushing the chest towards the floor to fully extend the spine, hold for 5-10 seconds. Repeat for 3-5 times. Cobra Lie face-down, flat on the floor with the hands under the shoulders and the elbows right next to the rib cage; push your chest away from the floor while pushing your hips into the ground, as you push your chest away from the floor pull your shoulders away from your ears and squeeze your shoulder blades together. Hold for 5-10 seconds before lowering back to the floor. Repeat 3-5 times.

Frequency: This program could be done two-to-three times per week with at least one full day of rest between workouts.

Intensity: To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so use a load (weight) that will cause the muscles to fatigue before twelve repetitions. For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight. When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

Think You Can’t Afford

PERSONAL TRAINING? 

 

 

 

  
NOW you can with Taylor Made Fitness

Group Workouts at Mind, Body & Soul Dance

Studio!

 

When:    Tuesdays & Thursdays June 01, 2010 (Start date)

Where:   Mind,Body & Soul Dance Studio *2973 India St, San Diego, Ca 92103
                 
Times:    Class #A 5:30-6:10 AM on Tues & Thurs.
               Class #B 6:10-6:50 AM on Tues & Thurs.

Cost:      $120.00 /Month ($15.00 per class Paid Monthly in advance). Pay as you go $18.00 per class. Get your friends to join and save $20.00 a month for each friend who enrolls!                                                                                                           

 

 

If you:
• Want to get in the BEST shape of YOUR LIFE
• Are Tired of Feeling Tired                                                
• Want to Lose 10, 20, 50 or 100 lbs
• Want to tone your thighs
• Want to Sculpt your Arms and Shoulders
• Want to Strengthen your Core
• Want a Free Nutrition Program to Assist You in Your Fitness Goals
• Want to Meet and make New Friends

• Tired of Programs that don’t work     

                                     

 

 Taylor Made Fitness Offers: 
• One-on-On, Buddy, Group and Online Personal Training 
• Nutrition  Programs designed for your personal goals
• Workouts designed for All Fitness Levels
• Fun, Fast, Effective Workouts by Lisa  

                                                                                                                         
No matter what your fitness goals, Lisa Taylor created Taylor Made Fitness to help you reach them. Don’t want to spend your valuable time in the gym? No problem! Lisa specializes in outdoor workouts “Taylored” to your fitness level, weight and nutrition goals.
                                                Space will be Limited!

 

Contact Lisa at:

619.987.9691 cell/text

tmfitnes@pacbell.net

www.TaylorMadeFitness.com

www.Shakeology.com/Trainerlisa

 

                   

Overlooked Fat Loss Tips

Often times I’m approached by a frustrated person who can’t seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can’t I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.

Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.

How often do you eat each day?

The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight we should eat as little as possible, this is simply not true.

The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage – also known as fat.

Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.

Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a “grazing” fashion your body will respond by dropping unwanted pounds.

This is probably not the first time that you have heard this tip – but, if you are like most unsatisfied fitness enthusiasts, then you simply don’t do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:

1. I don’t have the time!
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don’t have the time – it is that you just aren’t making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine – don’t change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals. Click on www.MyTaylormadeFitness.com and order our delicious Whey Protein or Metabolic Optimizer which can be utilized as your additional 1-2 meals.

2. I tried it and it didn’t work!
I simply don’t believe it. There is no way that you really tried it and it didn’t work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren’t four course meals. Ordering our Whey Protein or Metabolic Optimizer at www.MyTaylormadeFitness.com has less than 150 calories per serving. So if this is your story then read on for a sure-fire plan to make this tip work for you.

3. I forget to eat!
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.

Your Fool-Proof Plan:

Eat small nutritious meals every 3 hours throughout the day; eat your first within 30 minutes of waking, or after your workout. Add 1 serving of L-Glutamine or L-Carnitine from www.MyTaylormadeFitness.com to enhance muscle recovery before your workout and before bedtime.
Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber.

*Your goal is to eat more often, not more calories each day. Keep a food log – write down what you eat when you eat it and take time to review your progress.

What should you eat?

Whole grains, fresh fruits, lean protein and veggies. I encourage you to use this powerful weight loss strategy in your own quest for a fit and healthy lifestyle.

Tired of spending time and energy trying to design a nutrition program to help you lose weight, bodyfat or to improver your overall health? Let Taylor Made Fitness take the guest work and design the prefect nutrition program for you based on Your needs and fitness goals, including a 7-day menu and grocery list to get OPTIMUM RESULTS FAST! Log on TODAY to www.MyTaylorMadeFitness.com and get pre-summer ready!

You can also sign up for my FREE Monthly Health and Fitness Newsletter which has tons of information on nutrition, exercise and of course goal setting.

Until next time, have an awesome weekend and Happy Easter!

Fitfully yours,

Lisa
Taylor Made Fitness
www.MyTaylorMadeFitness.com
tmfitnes@pacbell.net
619.987.9691 cell/text
619.758.9408 office

Your Perfect Workout Program!

Your Perfect Workout Program..

Get in the best shape possible by incorporating this program into your daily routine:

1. Exercise Program

• Get in as much “little” exercise as you can. Take the stairs, park farther from the store, do some house work, walk the dog, yard work, etc.

• Perform at least 20-30 minutes of moderate cardiovascular exercise 2-3 times per week (running, spinning, stair-climbing, etc.). Catch some fresh outdoor air when you can!

• Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and/or home gyms. You should train 2-3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles. Seek a local Certified Personal Trainer if you are unfamiliar with weight training, or contact me at tmfitnes@pacbell.net.

• Make sure to vary type, time and intensity of all your exercises frequently.

2. Nutrition Program

• I recommend that you consume 4-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from fat and 40% from carbohydrates.

• Good sources of protein include: eggs, egg whites, fish, skinless chicken, turkey, low-fat cottage cheese, lean beef and quality protein powders.

Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.).

Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter, flax seeds. See www.mytaylormadefitness.com and click on “products”

• Drink one-half to one full gallon of water each day.

• Make the majority of your food “whole foods”. Whole foods contain fewer additives and artificial ingredients and more vitamins and minerals.

• Moderation and balance are the keys to good health!

3. Mental Program
• Think positive.

• Set up small goals for yourself and try hard to stick to them.

• Relieve daily stress by doing things that you enjoy and are relaxing for your body.

• Surround yourself with positive people and keep open lines of communication.

Taylor Made Fitness offers online, 1-on-1, Buddy, Group and IMG Personal Training Programs. Call/text or email me for prices, locations and how to get started NOW!

Fitfully yours,
TrainerLisa

Taylor Made Fitness
tmfitnes@pacbell.net
www.MyTaylorMadeFitness.com
619.987.9691 cell/text

Setting Your New Year’s Resolutions & New Year’s Goals

Happy New Year to everyone! As we jump into 2010, we often set “New Year Resolutions” in January, with our goals usually falling into the following categories:
*Lose Weight
*Start Exercising
*Stop Smoking
*Continue with your formal Education
*Get a better paying job
*Spend more time with our families

If you find that your goals fall into any of the above categories, this blog can definitely help you to get and stay motivated!

In order to lose that 10,20, 50 or 100 pounds you have to first have a plan of action. Your plan of action (POA) can be written in the following format:

1. What is/are my goal(s)? If you don’t define what your goals are, how will you track your success? For example, if you goal is to lose “some” weight, some is anywhere between 1/8 of a pound and 1,000lbs. Know what you want and go for it!
2. Why is this a goal? This may seem like a silly question, but it’s very important. Are your goals yours, someone else, or what you perceive you should want?

3. Are my goal(s) realistic? If you goal is to lose 30lbs in 1 month, or to start exercising 6-7 days a week, when you’ve previously never exercised, you could be setting yourself up for a big disappointment. Hiring a Certified Personal Trainer can help you get started or to get you back on track!

4. What am I willing to do to achieve my goals? Are you willing to change your dietary habits? Are you willing to write down your daily food intake? Are you willing to ask and or seek assistance?

5. What tools do I need to achieve my goals? Do I need a new pair of walking/running shoes? Do you have a workout buddy? A Personal Trainer? What exercises should I do? Sitting down to write what you need to achieve your goals will help you to get started.

6. Who is part of my support system? It’s important to surround yourself with positive people who will encourage you on to success.

7. How long will it take to achieve my goals? Start off making small changes that will make a big difference down the road. Remember, if weight loss/fat loss is a goal, you never want to lose more than 2 pounds a week. Any weight loss more than that will usually be water, and your precious lean muscle. Log on to www.MyTaylormadefitness.com or email me at tmfitnes@pacbell.net to get more information on our Personal Training and Nutrition Programs.

Take the time to look back on 2009 with fondness not anger and remember that everything happened for a reason. It’s what we choose to do with what happend that can make the biggest difference.

Have a healthy, happy, fit and wonderful new year. Email or call me for your 2010 fitness support!

Fitfully yours,

Lisa
Taylor Made Fitness
619.987.9691 cell/text
tmfitnes@pacbell.net
www.MyTayorMadeFitness.com