ATTENTION! Fitness Boot Camp is COMING SOON!!
Give a whole new meaning to your “weekend warrior workout”.
ACE Certified Personal Trainer and Group Fitness Coach Patty Hartong and the CSD Park and Recreations Department are proud to offer (Fitness Boot Camp) a new and fun exercise class that generates amazing results.
Fitness Boot Camp
Saturdays @ 9: 00am
A Boot camp class is a great way to add variety, style and intensity to your workout schedule, while keeping the workouts fun, motivating and challenging. A boot camp workout can burn as much as 850 calories.
Fitness Boot Camp - Sign up NOW!!! Call or email Patty to sign up today. 760-951-3508 – email@example.com
The Boot Camp is an 8 week Fitness Program and because it is a Community Event - the cost is affordable.
Saturday 9am - Cost: $40 for 8 weeks (which turns out to be only $5 a class).
Classes run anywhere from 60-90 min depending on your fitness level..... And "for now" Saturdays only.
To start - classes will be held indoors at the new CSD Community Center (next to the thrift store on Visata Rd), but will include both indoor and outdoor sessions in the near future.
Start date – unknown at this time - but I hope to start the 8 week session by May (maybe earlier - depending on community interest).
What is a Boot camp?
“Fitness Boot Camp” is a type of indoor/*outdoor group exercise class that mixes traditional calisthenics and body weight exercises with interval, and strength training.
Fitness boot camps are designed in a way to push participants harder than they'd push themselves for amazing results. (* outdoor workouts when weather permits).
What exercises are included in the program? We do everything from running/walking (less than 1 mile), weight training (upper and lower body), core conditioning, abdominal work, calisthenics, plyometrics, circuit training and more! Every class is a little different from the day before and you will get a “SAFE” full body workout every week!
**Example Exercises include: pushups, shoulder presses, bicep curls, tricep kickbacks, squat thrusts (burpees), Mt Climbers, lunges, squats, crunches, plank, star jumpers and So much more...
** Modifications are given allowing for everyone to participate, no matter what your current fitness level is. The only requirement is the willingness to have fun and work hard.
HEALTH & FITNESS ARTICLES
Nutrition is Not Common Sense
By Marc David
Most people think nutrition is common sense. But these people are completely wrong.
You see, common sense isn't specialized knowledge, but just native good judgment. Many times common sense is when it comes to many things in life are learned behaviors from parents, teachers, mentors or coaches. We get at lot of this common knowledge thru what we see as well. Driving on the right of left side of the road is common sense in your country. You get this from what you see.
The REAL four biggest problems when it comes to nutrition and common sense is that:
1- You learn what to eat from T.V. How crazy is that? I don't think I've seen a good commercial about just eating right. It's always about diets, points, fad diets, crazy workout stuff or fast food. Many kids get plenty of T.V. They don't understand why sugar cereal isn't part of a complete breakfast.
2- You learn what you see at home. If you were a witness to a lot of healthy eating habits (fruits, vegetables, moderate portions) then you probably got a lot of your good eating habits from your parents or guardians.
3- You learn to finish everything that's put in front of you. Does it matter if your hunger was satisfied half-way thru the meal? Or have you been told it was rude not to eat everything. You start to learn that finishing what's in front of you is more important then if you are hungry or not.
4- You learn nutrition at school. Some schools have good programs. Many do not. The only exposure most school children receive is the food pyramid. And then it's off to lunch period where they are served fish sticks and a variety of other unhealthy items. Only a few schools have a very healthy lunch option. It's pretty rare. You learn more about ancient Egyptians then you do about how to put together a healthy meal and what the heck is a complex carb.
This is an important concept -- so let me break it down and explain it in detail.
Most things we learn are common sense. It's common sense not to touch a hot stove. Why? Somebody told you or you tried it and your body responded by telling the pain receptors in your hand that it didn't like that.
You learned the stove was hot and not fun to touch. Common sense. It didn't require any specialized knowledge. Then it hit me...
Neither should nutrition. It doesn't require any specialized knowledge to eat correctly. But yet it's not common sense. The reason most people get it wrong is because they were never taught!
They received a lot of information from T.V. which was promoting diets and fast food and sugar cereals. Their parents didn't learn either so they passed that onto their children.
There's a pressure to finish everything that is put in front of you (don't be wasteful) ignoring the absence of the hunger feeling.
The lack of sound nutrition in most schools. You learn how to read in school. You learn how to write. You learn how to solve math problems. You learn history and you learn different cultures.
I'll bet you can guess what happened next. You never learn the definition of a complete meal. You start by learning that right now... A complete meal always includes a lean protein and a natural, complex carbohydrate. The best meal of all for muscle-building and fat-burning purposes contains three things: 1. Lean protein (chicken, fish, egg whites, etc) 2. Starchy carb (potato, rice, etc) 3. Fibrous carb (broccoli, green beans, salad, etc)
And that, is the biggest benefit of having a complete meal and understanding just how simple it is to create meals with these three steps.
"Leap" into fitness with CSD Group Fitness Classes. Everything from Body weight exercises, RIPPED Interval Training and ZUMBA. Make 2012 a year to get fit, be strong and learn how to exercise correctly. Come to the CSD fitness classes and learn how to work out without injury. Patty Hartong - Certified Personal Trainer and Group Fitness Instructor. 760-951-3508 (new location - 26540 Vista Rd, ste. C).
5pm Ripped Low Impact
$40 for 8 weeks @1/class a week
Or Walk in rate $8 – pay as you go
Burn Maximum Calories in Minimum Time
The ideal workout is one that produces the most results in the least time. While there are some people that enjoy long hours in the gym, the majority would like to get their workout done and get on with their day. No matter the amount of love you have for exercise, the fact that it must be done still remains. Exercise moves that target multiple muscle groups while increasing your heart rate should make up the majority of your workout out when trying to reduce your exercise time without compromising results. Below is a workout that will burn mega calories, boost energy, and blast fat.
Burpees (squat thrust) : This power move works the entire body and improves power, speed, agility, and endurance. Complete 60-90 seconds of this exercise depending on your fitness level.
Squat Jumps: With primary focus on the lower body, these moves are a great way to add fire and intensity to your workout. The jump increases your heart rate and your blood pumping. You can hold a pair of very light weighs if you want to incorporate upper body training. If you have trouble with your knees you might want to avoid jumping while doing this exercise. You can still get a great workout in with the squats alone. Complete 60-90 seconds of this exercise depending on your fitness level.
Plyo-Jacks: Like all plyometric moves, plyo- jacks are quick to increase your heart rate and challenge your body. These are similar to a jumping jack but there is an added deep squat. Complete 60-90 seconds of this exercise depending on your fitness level.
Mountain Climbers: This workout also works most muscles in your body with a large focus on your legs and core. This is an intense exercise that can be modified to challenge every fitness level. If you are just starting out, complete these very slow and increase your speed over time. Complete 60 -90 seconds of this exercise depending on your fitness level.
Frog Leaps: This silly exercise move is a great way to end the circuit. It increases power and agility while strengthening your lower body. Your endurance will increase over time if you keep this move within your exercise regimen. Complete 60 -90 seconds of this exercise depending on your fitness level.
In between each of these intense moves, complete Pushups with Side Plank for 30 seconds. This is known as an Active Recovery since it allows you to recover from the crazy cardio move that you’ve just complete while incorporating strength training at the same time. Active recovery is a technique that should be utilized no matter the length of your workout. It keeps your mind and body engaged and causes you to burn more calories.
Take a Break
After you have complete all five exercises with the active recovery move in between each, take a 2 minute break and repeat the entire workout two more times. This workout will have you sweating and feeling great in no time.
Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects
The Tabata Workout
The full Tabata program takes only four minutes to do - BUT it will probably feel like the longest four minutes of your life.
If you are going to try it I would recommend going light with the weights until you find your range, there’s a good chance you will underestimate this workout and be begging people around you to help you off the floor.
Tabata intervals follow this structure:
- Push hard for 20 seconds
- Rest for 10 seconds.
- Repeat this eight times.
The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
Tabata Cardio intervals follow this structure:
- Burpees for 20 seconds
- Rest for 10 seconds.
- Repeat this eight times.
Flavorful Low Calorie Applesauce Pork Chop
Submitted by: WHITELTLGUMMY62
This is a great recipe that I created on a whim. Applesauce is a great compliment to pork. Combined with the spices and vegetables it tastes great!
Minutes to Prepare: 10
Minutes to Cook: 35
Number of Servings: 2
· Servings Per Recipe: 2
· Amount Per Serving
· Calories: 232.1
· Total Fat: 7.8 g
· Cholesterol: 67.2 mg
· Sodium: 1,240.4 mg
· Total Carbs: 15.6 g
· Dietary Fiber: 2.2 g
· Protein: 23.9 g
-Two 3oz pork chops
-2 servings Musselman's Light Applesauce
-1/3 cup Chopped Onion
-1/3 cup Chopped Apple
-1 tsp chopped garlic
-1tbsp reduced calorie maple syrup( I use the kind sweetened with splenda because it has lower calories)
-salt and pepper to taste
-2 tbsp Water
Combine all ingredients except Pork into a bowl.
(Optional- poke small holes into the pork with a knife and let it sit in this mixture for several hours before cooking to marinate)
Place Pork Chops onto a greased pan ( i use cooking spray) and pour mixture on top fully covering each chop.
Cook for approximately 35 minutes.
Makes two servings.
Number of Servings: 2
CSD GROUP FITNESS CLASSES:
5pm – Low Impact *RIPPED (cardio Conditioning
6pm - *RIPPED
7:15pm – ZUMBA
6pm – *RIPPED
6pm – ZUMBA - pending (sign up before class)
*RIPPED stands for Resistance, Interval, Power, Plyometrics, Endurance, Diet
All classes are 8 weeks or $5 a class - paid in advance: If you come once a week it would cost $40 for 8 classes (8 weeks) If you come twice a week it would cost $80 for 16 classes (8 weeks)
NEW: $8 pay as you go (walk in rate).
Call the CSD to pre-register - Patty Hartong – 760-951-3508
HCSD – Fitness Room: 26719 Vista Road in Suite 6.
How to Ditch Your Diet Excuses For Good
Yes, of course you’d like to lose weight. But you’re busy. And you’re tired. And you’ve got a whole houseload of people (throw a few pets in there too) relying on you for, well, everything. You’re sick of salads. You forget to go to the grocery store. Blah, blah, blah. Yes, life is too short—to not take charge of your health today. Ditch your diet excuses. We’ll help you.
Diet excuse #1: I have a life.
When you’re just starting out on a diet, often it’s fun. There’s the promise of success to come. There’s the initial weight loss—that gets noticed by friends and co-workers. There’s the fun challenge of trying new things. Then, your weight loss slows down and the novelty wears off. Between work and family and friends, how the heck are you supposed to find time to shop and cook and hit the gym? You put yourself first. That’s the common trait among The Biggest Loser contestants who’ve been most successful, the NBC show’s nutritionist Cheryl Forberg, R.D., told EatingWell’s Michelle Edelbaum recently. Yes, your kids need you—so you need to keep yourself healthy so you can take care of them. Yes, you have a lot of work—but maybe you’ll be more productive if you’re treating your body right.
Diet excuse #2: The scale isn’t budging, so why bother?
There’s nothing worse than working hard at something and seeing no progress. When that happens, though, you don’t work harder: you work smarter. Why aren’t you losing weight? Do you really need to lose weight? Or are you at a healthy range to begin with? If you truly do need to lose and you can’t, consider this: Perhaps you’re not being as “good” as you think you are. A couple of jelly beans from the office stash here, a vanilla latte that didn’t count because “it’s just a drink” there, and you’ve racked up a couple hundred calories. Write it all down in a food diary to keep yourself honest. Eat more veggies, whole grains, fruit and legumes, like beans and lentils (lentils are Cheryl Forberg’s most underrated weight-loss food): they all contain fiber.
Diet excuse #3: I don’t know what to cook.
Planning ahead is critical to weight-loss success. Because what do you do when you haven’t prepared a healthy dinner? You order a cheesy, greasy pizza. Or you pick up Chinese takeout on your drive home. Or maybe you still make something—but it’s late and you’re starving, so you snack on cheese and crackers and nuts the entire time you’re chopping and stirring. And then you still eat the dinner you’ve made. (Um, that’s me.) Think planning menus sounds boring? So don’t do it. Steal someone else’s. Someone who knows that dinner should taste delicious and sometimes you need a little dessert.
Diet excuse #4: I’m sick of eating the same salad every day.
One way to know how many calories you’re eating is to eat the same stuff every day. English muffin with peanut butter for breakfast. Salad with grilled chicken for lunch. Baked fish, brown rice, steamed broccoli. Effective, yes. But so boring that eventually you’re going to revolt and go nuts on foods that actually get you excited. So why not just skip to that part? There are a gazillion ways to make a salad. So many delish, healthy recipes for chicken. Mix it up!
Whether you're exercising to tone up for tank top and skirt season or you're working out mostly for the health benefits, we could all use a little motivation to get moving. So here are five encouraging facts about working out that will give you more than one reason to hit the gym on your lunch break.
- Exercise combats fatigue. Working out releases endorphins, which improve your strength and stamina and make you feel energetic. Increased levels of serotonin in the brain also prevent depression.
- Exercise is good for your brain. Because it helps build new brain cells, being active also increases serotonin levels to help you think more clearly.
- Movement eases stress. Not only is it a distraction from things that might be bothering us, but exercise also results in reduced muscle tension.
There are two more reasons so read more.
- Being active can improve your social life and enhance your love life. You're bound to meet other like-minded people while at the gym, yoga studio, or if you join a sports team. Working out with your partner, sibling, or friend can also strengthen your bond, and it's often more fun than exercising solo.
- You know you'll feel better after you exercise. Start with 30 minutes a day, so if you can't do it all at once, do 10-minute spurts throughout the day.
Creatures of Habit: Do You Eat Just Because?
There’s a very famous eatery I go to every time I visit family in Chicago. It’s a part of the nostalgia, so I allow myself this treat knowing full well it’s not the healthiest option calorie-wise. The trouble is, it no longer tastes as good as it once did. The last time I visited my mother-in-law commented mid-meal that the taste had changed. As I took another bite, I had to agree. Yet, before she said something, I was perfectly content with my usual dish. What’s wrong with me? Had I truly become so used to going to this place that I stopped paying attention to the taste of the food? I read the findings of a new study and it seems to corroborate my experience perfectly. In that situation, I was eating purely out of habit.
Published in the November 2011 issue of Personality and Social Psychology Bulletin, the study, led by researchers from the University of Southern California, UC-San Diego, and Duke University, conducted two studies on about 100 participants. The first study served up fresh or week-old popcorn to two types of people: one group regularly ate popcorn at the movie theater, while the other did not. In the movie theater, regardless of whether the popcorn was fresh or stale, those who regularly ate movie popcorn ate the same amount of food, while the non-habitual ate less stale popcorn. When participants were presented the same food in a conference room, both habitual and non-habitual popcorn eaters ate less of the stale stuff.
Change Your Environment
Slowing down your cravings for unhealthy food may be as easy as changing where you eat. Brian Wansink, who has studied mindless eating extensively, shared his advice to “mindlessly eat better” with attendees of this past year’s conference of the American Psychological Association saying, “The secret is to change your environment so it works for you rather than against you.” If you’re used to eating in the break room or your desk at work, try some place new. At home, resolve to only eat at a dining table, not a tray table in front of the television. You might also switch to a smaller plate, or stop eating directly out of packaging. Turn off distractions and you may find that you enjoy that peach or plum much more than you do your regular candy bar.
Are You Hungry or is It Lunch Time?
Has your lunch break become as automatic as checking your work email first thing in the morning? Additional findings of the study showed, even when the habitual eaters were less hungry, they ate similar portions of popcorn. The non-habitual eaters ate less. If you can help it, only eat when you’re hungry. This may be difficult for families with children on a tight schedule or those who have to eat lunch at a set time, but your breakfast and snacks are all up to you. Think about ways you can shuffle the time so that you’re not just eating out of habit.
The second study the researchers conducted had participants use their dominant or non-dominant hand while eating the movie popcorn. Habitual eaters ate less stale popcorn when they used their non-dominant hand. In a press release, co-author of the study, Wendy Wood of USC, had this to say, “It's not always feasible for dieters to avoid or alter the environments in which they typically overeat. More feasible, perhaps, is for dieters to actively disrupt the established patterns of how they eat through simple techniques, such as switching the hand they use to eat.” It might get messy, but I think I’ll be testing out my left hand fork skills when I go back to Chicago.
How have you changed your environment to control overeating and stop eating out of habit?