Valentine’s day: fitness gifts for your loved one

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of…

Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

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Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of great fitness and health-friendly gift ideas for your loved one or friends.

Valentine’s day gift ideas

  • Workout outfit. Everyone loves new clothes to workout in. Personally, if I have great clothes to workout in I’m more likely to workout more often. As far as where to go? I’d recommend Athleta, Lulu Lemon, or even Target has some great workout gear.valentine's day
  • Water bottle. Most people don’t drink enough water when working out. What better way to keep your sweetheart hydrated than getting them a large, reusable water bottle for them to bring to the gym.
  • Protein and supplements (i.e. food). I’m all about the food. I literally workout just to eat. And yes I have a problem. I have to make sure I have a good protein shake so I don’t go for the cookies. 
  • Activity tracker. In case you haven’t noticed, I absolutely love my Garmin VivoSmart HR+. I think if I had a boyfriend and he got me an activity tracker as a gift, I may just take him on walks on the beach with me. Or perhaps just walk to the local bakery and get donuts.
  • Gym membership or classes at a local gym or studio. If you have a girl you’re shopping for, I can’t recommend barre classes more. Get her a month of classes to try it out, she may get hooked. If there’s a guy in your life, consider boxing or martial arts classes.

What are you getting your sweetie for Valentine’s day?

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Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Why everyone needs a personal trainer

One of the main questions I ask every person I meet at my job is if they’ve ever worked with a personal trainer before. And if they have, was it a positive experience. If not, I dig deeper to see why. Most of the time, the response is that it was a great experience where…

Why everyone needs a personal trainer was originally published on Self Evolve

personal trainer

One of the main questions I ask every person I meet at my job is if they’ve ever worked with a personal trainer before. And if they have, was it a positive experience. If not, I dig deeper to see why. Most of the time, the response is that it was a great experience where they were able to reach their goals and have the body they wanted. If they’ve never had a personal trainer, I always ask if they have ever considered getting one. I ask this because I feel like most of us, at one time or another, have thought of hiring a personal trainer to help us achieve our goals. But we may have hesitated, likely over the cost of a trainer. Today I’m going to go over why I feel like everyone needs a personal trainer, at some point(s) in their life.

Why you need a personal trainer

  • Workout planning. “If you fail to plan, you are planning to fail!” Benjamin Franklin had it right. If you go to the gym without a workout plan, you will just be winging it every time. And with that comes a lot of guessing and free-styling it, but also you’ll likely just do the same routine every time they’re at the gym. This isn’t ideal as our bodies get used to the same exercise and you will stop seeing results.
  • Tracking your progress. Most people only track their progress by weighing themselves, but this can be very discouraging. Especially since muscle is more dense than fat, the number on the scale may not change as much as your measurements and body fat. A personal trainer will take your measurements at least once every month or two to verify you’re seeing results.
  • Proper form and technique. Without any prior training or education in relation to exercise, it’s hard to know the proper form and technique for all exercises. Also, it’s hard to know what type of exercises will help you get to your specific goals. That’s where a certified trainer can help immensely.
  • Health advice. In addition to fitness and exercise advice, personal trainers can also help provide overall guidelines in regards to health. While we aren’t nutritionists or dietitians, we can give our clients a general idea of what they should be focusing on when it comes to their diet.
  • Avoid injury. This is huge. The amount of injuries that occur at the gym is substantial. Without proper form and technique, it is easy to hurt yourself. Having a personal trainer to demonstrate and verify that you’re performing exercises correctly mitigates the risk of injury.
  • Accountability & motivation. Having a trainer keeps you accountable. I don’t know about you, but I wouldn’t pay for a trainer and then not show up to my sessions. Money is a great motivator, and once you start seeing results the motivation will just start pouring in!

Exercise is complex

Exercise isn’t just science, it’s also an art form. The key to exercise is variety, and to know not only the right type of exercise but also the different variations is needed to reach your goals. Without proper knowledge and education, it’s hard to walk into a gym without feeling intimated. Big weights and barbells can scare off anyone. That’s where a trainer comes in.

Have you ever had a trainer? Or do you currently have a trainer?

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Why everyone needs a personal trainer was originally published on Self Evolve

Swimsuit: Winter 2018 Edition

Now’s the time to buy that swimsuit! You may have been counting the calories since the New Year rolled in, but did you know that you should be trying on and buying that swimsuit for summer 2018 right now? Winter is the best time to purchase a swimsuit since they are all on sale. Put…

Swimsuit: Winter 2018 Edition was originally published on Self Evolve

Now’s the time to buy that swimsuit!

You may have been counting the calories since the New Year rolled in, but did you know that you should be trying on and buying that swimsuit for summer 2018 right now? Winter is the best time to purchase a swimsuit since they are all on sale. Put your calorie counter down, and run on over to the store or go online to get the cutest suit before they’re all gone.

Trending swimsuits for 2018

swimsuitNow’s the time when bathing suit trends start. This time of the year is when the Resort collections drop and supermodels and stars jet-set off to extravagant beach locales, showing us what to wear for the new year. These swimsuits will be the trend through the entire year, from now until December 2018. It’s safe to wear these when on vacation in March or September. PopSugar did the research for us, feel free to read up on every design or go straight to the one you’ve been eyeing.

Prepare for that killer swimsuit

Do this workout to get ready for the beach this summer!

Complete the following circuit four times, resting 1 minute after jumping rope in each round.

Mountain Climbers

Reps: 45

Pushups

Reps: 20-30

Front Plank

Duration: 1 min.

Jump Rope:

Duration: 1 min.

 What’s your favorite swimsuit for 2018?

 

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Swimsuit: Winter 2018 Edition was originally published on Self Evolve

Hazards of the post-New Year’s gym rush

Getting back into shape for the New Year January is the busiest time for the fitness industry, as millions of guilt-ridden Americans head to health clubs to try to shed the extra pounds gained over the holiday season. As a manager of a local LA fitness, my hours are increased throughout the month of January…

Hazards of the post-New Year’s gym rush was originally published on Self Evolve

Getting back into shape for the New Year

January is the busiest time for the fitness industry, as millions of guilt-ridden Americans head to health clubs to try to shed the extra pounds gained over the holiday season. As a manager of a local LA fitness, my hours are increased throughout the month of January just to try and help operations run smoothly during our busiest month of the year. I love seeing all the new faces in my gym, but for the inexperienced the gym can pose unexpected hazards. 

Many fitness wannabes aren’t familiar with how to use exercise machines and other equipment which can lead to sustaining head, eye, back, neck, hip, leg and ankle injuries.

Hundreds of thousands of Americans suffer injuries every year while working out: stumbling on treadmills, falling off exercise balls, getting snapped in the face by resistance bands, dropping weights on their toes and wrenching their backs by lifting too much weight. Nearly 460,000 people went to hospital emergency rooms in 2012 for injuries related to exercise equipment. This is according to Consumer Products Safety Commission data analyzed by USA Today in 2015. Most were treated and released, but about 32,000 were hospitalized and a few were pronounced dead on arrival. (Chicago Tribune)

Tips to avoid injury at the gym

  • Use a personal trainer to show you the ropes! This is actually my job. At LA Fitness, we offer a free training session to show new members how to use exercise machines. Even if you’ve already used your free session, we are always available to show you anything you have a question on. Ask me anything! That’s what I’m here for! hazards
  • Beware of treadmills. While they may seem to be basic, studies show that treadmills cause the most injuries to gym members of any other type of exercise equipment. Most people “zone out” while on the treadmill, which leads to them falling off of it. Also, some people sustain back injuries from trying to move the treadmill themselves. Persistent running on a treadmill can cause inflammation of the joints in the hip as well as tendinitis and bursitis. People alter their gait to compensate for the narrow path or fast pace of the treadmill.
  • Moderate your weightlifting. Many beginners obsess over maximizing the weight they’re lifting and the number of repetitions rather than focusing on good form and sensible weight loads. Lifting too heavy will lead to improper form, which will put too much strain on your back or chest. This can lead to injury.
  • Know your limitations. People who regularly push their bodies to the breaking point can do serious damage to their shoulders and joints and risk life-threatening breakdowns of their muscles. One little-known danger zone is rhabdomyolysis, a condition in which overactive, highly fatigued muscles break down and release proteins and enzymes into the bloodstream at a dangerous rate.
  • Clumsiness can do you in. Just running, jumping, or lugging heavy objects such as medicine balls or kettle-bells around in a crowded gym can result in stumbling and falling. Fitness trainers and gym members alike tend to leave equipment and weights lying around. Be sure to look where you’re going when walking around the gym. Also, watch out for slippery areas such as around swimming pools and in locker rooms.

Have you noticed these gym hazards?

Just being aware of your surroundings and simply stopping to ask for help will go a long way. Take it easy especially if you’re new to working out or it’s been awhile since you’ve hit the gym.

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Hazards of the post-New Year’s gym rush was originally published on Self Evolve

Track Your Fitness

If you’re like me, you like to track how many steps you take in a day. If you run like me, you also like to know how far and what your pace is while running. Cherry on the top? I also want to know what my heart-rate is in order to make sure I’m not…

Track Your Fitness was originally published on Self Evolve

If you’re like me, you like to track how many steps you take in a day. If you run like me, you also like to know how far and what your pace is while running. Cherry on the top? I also want to know what my heart-rate is in order to make sure I’m not…

Track Your Fitness was originally published on Self Evolve

Inner strength

Living life isn’t just about surviving, it’s so much more than that. How you see yourself affects not only your mindset but also how you live your life. And life is too short to not live it to the fullest. Many people rely on other people’s opinions and feedback to determine how they live their life.…

Inner strength was originally published on Self Evolve

Eat your veggies

It’s been a vegetable-themed week. The importance of vegetables is often overlooked, though. A lot of people think they are healthy if they eat a carrot once in awhile, but what they don’t know is that they should be eating 2-3 cups of vegetables a day. This may seem like a lot, but I find…

Eat your veggies was originally published on Self Evolve

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It’s been a vegetable-themed week. The importance of vegetables is often overlooked, though. A lot of people think they are healthy if they eat a carrot once in awhile, but what they don’t know is that they should be eating 2-3 cups of vegetables a day. This may seem like a lot, but I find it pretty attainable through a few lifestyle adjustments.

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First of all, I love salads. This wasn’t always the case, though. I had to find the veggies and ingredients that I liked in order to enjoy salads. Also, protein since just lettuce isn’t filling. Finding ingredients you enjoy is important. In addition to salads, I also enjoy snacking on veggies and cooking veggies as well. Some of my favorite recipes include roasted vegetables (i.e. Roasted Root Vegetable Lamb Stew) especially during the winter. In the summer, I tend to eat more raw vegetables as opposed to cooked ones. That way, I feel like I can keep my body cool as a cucumber.

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Some yummy salads I enjoy creating involve way more than just veggies, but have a solid veggie base. I like arugula, spinach, romaine lettuce, carrots, radishes, green onions, celery, and tomatoes for a few vegetables. I also enjoy adding in sliced almonds, some berries, and some protein such as egg or chicken. A light dressing like oil and vinegar works perfectly, or a sweet vinaigrette. I try to avoid the heavier dressings in order to keep the salad healthy. Also no croutons! haha…

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There are some vegetables that I have a love/hate relationship with. For example, jalapeños. I LOVE raw jalapeños seeds and all, but they make me hiccup like no other. Does this happen to anyone else or am I just weird?

I found that I love certain vegetables raw and others cooked. Some of my favorite veggies are broccoli, spinach, brussels sprouts (roasted, yum), kale, carrots, asparagus, cucumbers, tomatoes and onions. What are your favorite vegetables? How do you like to cook or prepare your veggies?

Eat your veggies was originally published on Self Evolve