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Tuesday, March 27, 2012 • Helendale, CA 92342-3588

Sign up for the Sat 9am Fitness Bootcamp class today!!

By Patty Hartong

The sooner you sign up - the sooner we start!!!!!

Patty 760-951-3508

Tuesday, March 27, 2012 • Helendale, CA 92342-3588

Easy Ways to Eat 5 Fruits & Veggies Each Day

By Patty Hartong

 

 

Easy Ways to Eat 5 Fruits & Veggies Each Day

 

"Eat your fruits and vegetables." We've heard it all of our lives, since our own mother forced us to eat that last piece of broccoli or last chunk of cooked carrot. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other foods because we tend to get far fewer of them than we need. We often think we survive just fine on 2-3 servings a day - or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! When you are pregnant, you need higher levels of folic acid, iron, and other nutrients that can be found in fruits and vegetables. What you're missing could be the difference between surviving and thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.


Tips and Tricks
 

Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.

  • Create your own yogurt flavors with plain yogurt and different combinations of fruit.
  • Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
  • Use chunky salsa instead of thick, creamy snack dips.
  • Drink 100% juice instead of addictive coffee, tea, or soda.
  • Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon, or croutons.
  • Add frozen veggies to any pasta dish.
  • Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
  • Dried fruit is just as portable as potato chips -- and less messy. Plus, it's an easy way to increase your iron consumption.
  • When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It will save you time later on when you might not feel up to the task of cooking.
  • Dried fruit tastes especially good when added to a basic trail mix.
  • Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups. The beans will add protein while the veggies will pack in some extra vitamins.
  • If you must have pizza, load on extra veggies and pineapple.
  • Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
  • Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
  • Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off your empty calorie snacking! Don't be discouraged by the 5 servings a day recommendation. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
½ cup fruit or vegetables (raw, cooked, canned, or frozen)
1 cup of leafy salad greens
¼ cup of dried fruit
¾ cup or 6 oz. of 100% juice
½ cup cooked peas or beans (from canned or dried)

 

Tricks for Healthy Treats
-- By Laura Bofinger, Staff Writer
 

 

Sunday, March 25, 2012 • Helendale, CA 92342-3588

ATTENTION! Fitness Boot Camp is COMING SOON!!

By Patty Hartong

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

Coming Soon

Sunday, March 25, 2012 • Helendale, CA 92342-3588

What is a Boot camp?

By Patty Hartong

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.

Sunday, March 25, 2012 • Helendale, CA 92342-3588

ATTENTION! Fitness Boot Camp is COMING SOON!!

By Patty Hartong

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

Coming Soon

 

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 – calfitnessandyoga@yahoo.com

 

Details:

 

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.

Thursday, March 08, 2012 • Helendale, CA 92342-3588

Nutrition is Not Common Sense

By Patty Hartong

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.

 

Wednesday, February 29, 2012 • Helendale, CA 92342-3588

CSD Group Fitness Classes - we moved!!!

By Patty Hartong

"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).

Mon

5pm Ripped Low Impact

6pm RIPPED

7:15pm Zumba

 

Wed

 

5pm Zumba

6pm RIPPED

 

$40 for 8 weeks @1/class a week

Or Walk in rate $8 – pay as you go

 

 
Wednesday, February 29, 2012 • Helendale, CA 92342-3588

Burn Maximum Calories in Minimum Time

By Patty Hartong

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.

The Circuit

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.

Active Recovery

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.

Wednesday, February 29, 2012 • Helendale, CA 92342-3588

Tabata Training - The fastest way to fitness and fat loss

By Patty Hartong

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.
Wednesday, February 29, 2012 • Helendale, CA 92342-3588

Pork Chops that rock!

By Patty Hartong

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

 

Nutritional Info

· 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

 

Ingredients

-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


 

Directions

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


Cheers,

Patty Hartong

 

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About Me View Profile

Patty Hartong

I am an ACE Certified Personal Trainer, Titleist Golf Fitness Instructor and Group Fitness Instructor. I live and work in Silver Lakes, CA (Helendale). I currently teach Group Fitness Classes for the Helendale Park and Recreation. I teach Zumba, Fitness Boot Camp. I also specialize in private and small group personal training, post-rehab, corrective and functional exercise, and Boot Camp. I have over 25 years in the health and fitness industry as personal trainer, fitness manager, and group exercise instructor. As of 2007 - I’m the owner/operator of California Fitness and Yoga and what sets me apart from other trainers is my attention to detail and dedication to continuing my education. I believe that learning to exercise properly allows for a lifetime of health, overall physical fitness and self esteem. Member of the AARP Trainer Program. I walk my talk and being healthy and active has allowed me to complete the LA Marathon, Long Beach Marathon, Oak Ridge Triathlon and the Del Mar Days Beach Triathlon. email me at calfitnessandyoga@yahoo.com
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