Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

fitness concepts

May 8, 2013

Great Herbs For Enhancing Your Health

While eating a variety of healthy foods tends to take the focus of creating a good diet for yourself, you simply cannot overlook the importance of adding some smart herbs and spices to the picture as well.

herbs

Here are some of the primary ones to consider.

Oregano

oregano

Oregano is the first herb to be using on a regular basis and this one can help to increase your fight against cancer by providing both anti-bacterial as well as anti-inflammatory properties.

Oregano works great in a wide variety of different dishes such as on top of eggs, in a bowl of pasta, or added to a baked chicken breast.

Garlic

garlic

Garlic is one of the most commonly consumed herbs and while it will leave a potent mark on your breath, it also leaves a potent mark on your health as well.

Garlic is great for boosting your heart health and can also strengthen your immune system as well. For the absolute best effects, go with pureed garlic or minced fresh garlic.

 

Cinnamon

Cinnamon

Cinnamon is the next herb to be using regularly in your meal plan. The primary benefit you’ll get from this one is that it can help to control your blood glucose levels better, reducing the chances that you experience highs and lows as you go throughout the day.

Cinnamon is great when added to a bowl of oatmeal or into any of your baked goods. Or, try it sprinkled into a cup of coffee as well.

Ginger

ginger

Finally, if you often suffer from muscle pain after a workout session or are experiencing pain due to arthritis, ginger may be a great solution.

This herb can help to combat muscle pain making it easier to recover from a workout so that you can get back to the gym for more training sooner again.

Ginger can be taken in either through tea format or through using the root itself in any recipe that you are preparing.

So there you have a few of the top herbs to consider if you want to give your diet an extra edge when it comes to enhancing your health. The great thing about herbs is that that they contain no calories, so you can add them in whenever you want without any impact on your body weight.


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May 6, 2013

What To Know About Working Out Fasted

But, before you go off and decide to workout in a fasted state, there are some important things to know. You need to prepare yourself properly for this or you will not get the progress you were hoping to.

Let’s go over what you need to know.

Don’t Attempt Intense Exercise

The very first must-know tip about working out fasted is that you should never be doing this when you are doing intense exercise training.

Intense exercise is going to require glucose as a fuel source and if you have not consumed any glucose that day (in the form of carbohydrates), you aren’t going to be able to maintain the intensity that you need to be.

Make sure that you keep any fasted training to moderate intensity exercise at best.

If You Feel Dizzy Stop

Next, if you find that you are starting to feel dizzy during the exercise, make sure you stop. Feeling dizzy shouldn’t be happening and if it does, that’s a sign that you may be overdoing it.

Back off until you are feeling better, or in some cases, you may need to end the session and get something to eat. In this case, you’ll want to get a small helping of simple sugars as this is what will help to bring your blood glucose levels back up to a healthier range again.

Keep in mind that exercising fasted isn’t for everyone. In some cases, you are best off just eating beforehand and forgoing fasted training.

While there can be some benefits to exercising fasted, you can still very successfully lose weight without doing this.

Don’t Do Long Workout Sessions

over-work-out

Finally, make sure that you aren’t going to attempt incredibly long workouts either – even if they are moderate paced sessions.  Your workouts should only last around 30-45 minutes when fasted – if this long.

Anything longer than that and you simply need more fuel.

So keep these fasted workout tips in mind. If you are going to do fasted training, it’s general best to be performing moderate intensity cardio training as you do it, which will help you utilize fat as a fuel source and get you in fat burning mode for the rest of the day.


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April 13, 2013

Best Body Weight Cardio Movements

If the thought of yet another cardio session in the gym makes you groan, you might want to consider using some non-traditional methods of cardio to shake things up a notch and help you maintain good interest in your program.

Far too many people who are constantly adding cardio session after cardio session not only don’t see the results that they’re after, but suffer from overuse injuries as well.

By turning to a few unconventional methods of cardio training, you can avoid this from happening and see even greater gains to your fitness level.

Let’s have a quick peek into some of the best body weight cardio methods that you should think about adding to your program.

Do these either in their own session, or add them into your current strength training program before sets for an extra calorie boost.

Mountain Climbers

cross-body-mountain-climberMountain climbers are a terrific exercise that will really stimulate the core muscles while also working the hip flexors and shoulders at the same time.

This exercise is going to be good for helping to improve your lower body control since you will only be moving this area of the body while keeping the upper body stationary. Furthermore, you’ll improve your lower body muscular endurance in the quads, glutes, as well as hamstrings as each of these muscles will be contracting as you perform the movement pattern.

Burpees A With Push-Up

Next, consider burpees with a push-up. This exercise has a very high strength component, so works well for those who want to build full body power.

The burpee itself is going to work all the muscles in the lower body and with the added push-up movement in between each burpee you do, you’ll hit the chest, shoulders, biceps, and triceps as well.

This makes it an ideal full body movement that will torch calories fast and improve your anaerobic cardio level.

Two-Knee-HighsRunning Knee Highs

Finally, running knee highs are another good cardio based exercise that you can easily do between sets if you want to create a more cardio-focused strength training workout.

When doing these, think of contracting the abs with each knee raise you do to fully work the core muscles as you bring your heart rate up higher.

Just be sure you are on a good surface when performing these to prevent the development of knee pain.

So give these a try next time you need a chance from your standard cardio workout program. Each will deliver you superior results that will help to get you in better shape quickly.


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April 10, 2013

HUGE Surprise ;)

I have a HUGE surprise for you.

But first….

We all think we have more time to achieve our personal and professional goals.

So we PROCRASTINATE doing what we know we should do.

For example, almost 80% of Americans are now overweight.

Nearly everyone of them thinks they will start losing weight next week, next month or next year.

They plan on eating better, exercising and taking better care of themselves.

But year after year they don’t quite get around to it.

Getting in shape remains only a dream to them, because they are asleep to their own reality.

WAKE UP AND STOP PROCRASTINATING!!

Everyday that you let slip away is a day that can never be retrieved.

And everyday that passes brings us closer to the end of our limited time on earth.

You have a choice.

It’s not easy…

But nothing worthwhile is.

You can do it.

I believe you.

Sam,

PS – I have a very special surprise guest teaching Friday 9am boot camp session. He is one of TOP fitness professionals in OC and the dude is HARD CORE. I MEAN HARD CORE. So let’s represent Chino Valley and show them OC people what’s really up.

PPS – If you missed my partner’s email yesterday about the upcoming event. Here it is again.

Cheat meal potluck Thursday 4/11-PLEASE rsvp (respond to this email) letting me know if you will attend. It’s taking place in Chino at 6pm (no 6 and 7pm sessions that day, regular schedule in Rancho).

We have a DJ and everything. Should be a good time.

– Join us on the MS walk (5K in Ontario starts at 7am on SAT, 4/20

NO BOOTCAMP IN CHINO OR RANCHO THAT DAY!

If you sign up to be on our team you will get a free tank or tshirt to rock that day!

====> Sign up and register HERE
 
 
Team Name: Fitness Concepts

-Next Grocery Store tour is 4/23 at the Sprouts in Rancho at 6pm

-Next Nutrition Session is 4/24 at 6pm in Chino

ALSO, we are kicking off a Fit RanX testing (basically testing your fitness level).

We had such great results when we offered Beast and Alter Beast Mode testing 3 months ago we decided to offer you an organized program with 8 different ranks to work toward. We will be testing once a month, let your trainer know if you are interested. You don’t have to be a super athlete to test, the levels are broken up from beginner to advanced. It’s a great way to track your progress and work toward a goal.

1st Test date is Saturday, May 11 at 9:30am.


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