Better Body San Diego Podcast

We've all heard of "time zones," "slow speed zones," "construction zones," "no fly zones," "school zones" and the like, but I would like to introduce you to the NO EXCUSE ZONE. As you embark on a new month and a new fall season, you have an important choice to make. Are you going to jump on the train to a healthy and fit lifestyle or opt for a layover until the New Year’s resolution season rolls around?  NOW is do or die for establishing a fitness routine before the busy holiday season arrives. Don’t miss out on this small window of opportunity to get back into the healthy habits that you may have abandoned during the past months. It’s time to bust through your excuses and establish a routine that will get you the results you want. Welcome, to the NO EXCUSE ZONE. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego CitySearch.

What does it take to be a runner? Short shorts, bright socks, $100 shoes, a GPS watch and personalized playlists? Maybe a dog, water bottles attached to your hips and joining a running gang that meets before sunrise to get mileage in?Well, in all actuality, being a runner only means putting one foot in front of the other, again and again, until the next thing you know you’ve put together enough continuous steps to run one mile, then two, three and four. It really is that simple. If you are new to running and not sure where to start, follow these 10 simple steps to make running fun, enjoyable and part of your regular fitness routine. 

http://fitnesstogether.com/missionhills - With summer temperatures on the rise, it can be hard to focus on your workouts and keep your eye on the prize. As sweat drips down your face and clothes stick in various places, it's a lot easier to throw in the towel and accept defeat, instead of sticking to your routine and beating the heat. To keep from melting away this summer, overcome the intense hot sun with a consistent fitness routine that is active, cool and fun.  Say Hello to Hydration Drinking enough water throughout the year is an important component for everyone's lifestyle. But when temperatures climb in the hot summer months and you are active outdoors, consistently drinking enough water is even more critical to maintaining your health and safety. Hydration before a workout in the heat is really important. And the more you perspire during your workout the more water you need to drink.  Drink eight to 12 ounces of water before you work out in the heat and then consistently throughout the workout. Drink a glass of water as soon as you wake up in the morning. You've just had six to eight hours of having no water in your system so it’s important to replenish your water supply first thing in the morning. While drinking an adequate amount of water is an important factor when exercising outside in the summer, it's also important to keep tabs on other elements that can contribute to heat exhaustion and heat stroke. Some of these additional contributing factors include body size, exercise intensity, fitness level, age, humidity and air temperature. You can get twice the effect working out in the heat than when you are inside. You can work out for a shorter amount of time and reap the same rewards as long as you monitor hydration and watch for the warning signs of heat exhaustion. Working out in the heat does provide some elements of danger, so take extreme care if you feel dizziness, headache or begin to feel faint, as these are all common signs of heat exhaustion. Hit the Pool to Stay Cool Summertime equals swimming time for most kids and families, but taking your workouts to the pool can also be a great way to stay cool while being active this summer. Swimming laps is a great total body cardio and resistance training workout, but you don't have to be a strong swimmer to benefit from exercising in the water. A good non-swimming pool workout  is simply running or walking back and forth in the shallow end of the pool as many times as you can in a set amount of time to get a high-intensity but low impact workout. Alternating between treading water and resting in the deep end of the pool for a set number of one-minute intervals also can be an effective summertime workout. The power of water as a built-in resistance tool can allow you to burn a maximum amount of calories in a relatively short amount of time. Head Indoors for a Healthy Exercise Environment If grueling hot temperatures are weighing you down and keeping you from getting in your outdoor workouts, take your exercise routine inside for a more stable and consistent environment. Working out indoors can help protect you from the outdoor elements of the summer season and allow you to focus more on getting in a good workout, and less on how hot you are. It also can provide a good opportunity to try out new equipment, small group classes or exercises that you commonly may not do in an outdoor environment. In your journey for health, discipline is one of the best things you can do for yourself. When it comes to beating the heat, don't let hot temperatures be an excuse and don’t let them stop you from getting your workout in. Once the "excuse cycle" begins, workouts fall by the wayside, only for us to look up down the line with regret. Whether you work out inside or outdoors, the most important thing this is to keep your exercises fun and challenging, while maintaining consistency when the "heat is on," OR OFF. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free fitness diagnostic and private training session.

http://fitnesstogether.com/missionhills -- The total package of living a healthy lifestyle not only includes being physically fit, but also mentally strong. The same energy and attention you put into building your body's strength, endurance and flexibility should also be applied to having a positive attitude and perspective on life. It takes combining mental and physical strength with solid nutrition habits to build a body and brain that can successfully work together to accomplish your life's goals. Mind Over Matter Living a well-balanced healthy lifestyle starts with focusing on your mental, physical and nutritional health during your daily life activities. If you are not 100 percent on your nutrition, training and attitude, one or all of those is bound to suffer. Your attitude in the weight room, on the elliptical or while using the battle rope has to stay with you while you are on the construction site, taking care of the kids or sitting in your office. One of the first steps to obtaining a strong body and healthy mind is to have solid, attainable goals before beginning the journey of health and fitness. Without a goal, or at least a vision in mind, you will most likely end up spinning your wheels or finding yourself working toward the impossible. Set your sights high, but be aware of the fine line between being realistic and completely impractical. An example of a realistic and challenging goal might be to add 20 pushups to your existing maximum set of 15 within eight weeks. This type of approach gives you a clear-cut goal that can be broken down into smaller increments, making the challenge both mentally and physically achievable. Setting goals this way is much easier to manage and keep track of, and, make little tweaks along the way. Strength of the mind and the body will follow. Active Lifestyles Breed Healthy Habits Proper nutrition and exercise go hand in hand for achieving mental and physical health. While illness, stress, depression and other outside influences can take their toll on mental and physical health, each of these conditions has been shown to be diminished with the right diet and exercise plan. While there is no one right way to train or eat, and while not every diet or program works for everyone, the two must be combined and work synergistically for the best possible outcome. The hormonal response the body puts out when undergoing these activities has been proven by science time and time again to illicit happy thoughts and less stress. To accomplish total body health and fitness, it's important to incorporate strength training, cardio and mobility into your fitness regimen. A consistent cardio routine is key to keeping the heart healthy, enhancing your body's recovery and improving longevity, while lifting weights is an integral component to building strength, burning calories and accelerating fat loss. Weight training builds lean muscle, which in turn burns more calories because your body must use energy to build and maintain your muscles. More calories burned can lead to an increase in fat loss, making for a healthier and happier you. Eat Well to Be Fit When people think about eating healthy, the first thing that often comes to mind is reducing what they eat and taking away certain foods. Many people skip meals in an effort to lose weight and become more fit. This is not the answer, as you have to focus first, on simply eating to establish a healthy nutrition plan, which is all about portions size, frequency and quality of calories in. While you may lose weight (by skipping meals), you are in no way getting more fit. You are not building or retaining lean muscle. You are not recovering from your workouts. You are not getting vitamins and minerals. You are not feeding your brain. You are not going to keep your hormones in check and you are simply not feeding your body the raw energy (calories) it needs. It is important to choose the right foods at least 95 percent of the time. Eating healthy doesn't mean that you can never enjoy your favorite foods again, but you have to keep in mind that you are what you eat. It's important to ask yourself whether eating your favorite food will help you get closer to your goals or further away from your goals. You also need to be mindful that you can’t out-train a poor diet. You can do all the crunches and side bends that you want, but living off fried foods and sweets is not going to carve out your six-pack,Set goals and accomplish them by taking a total mind and body approach to healthy living. The simplest advice is to stick with it. You can’t accomplish your goals by quitting or seeing the glass as half empty. Fitness is a journey that takes time. Stay strong mentally and physically by training right, eating well and keeping a positive attitude. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free fitness diagnostic and private training session.

http://www.fitnesstogether.com/missionhills January in July: Re-Commit to Your Resolutions this Summer  Do you make health and fitness resolutions to start out the New Year, but end up abandoning them before the first summer heat wave? Are you having a difficult time living a healthy and fit lifestyle this summer with the lure of outdoor barbecues and poolside parties? Have no fear – resolutions aren’t just for the start of the New Year any more. Now that you have hit the mid-point of the year, July is the perfect time to re-align your health and fitness goals. Close out the second half stretch strong and feeling great with the following tips to re-commit to your resolutions and incorporate fitness into your daily activities. Set Real Resolutions for Real Results One of the biggest obstacles for staying on track and achieving your resolutions is setting realistic goals that focus on long-term health and fitness results. Short-term goals of losing a certain amount of weight in only a few days or weeks is not only potentially dangerous, but can set you into a vicious start/stop workout cycle. Instead, break out your long-term fitness goals into short-range achievements that you can realistically accomplish. This approach will leave you feeling motivated and focused as you progress toward your ultimate fitness goals. People generally set unrealistic goals.  So when they don’t achieve losing “100 pounds in six months”, they feel like a failure. Try to be realistic, taking into account the time you have available, work and family commitments and how committed you are to sticking to the nutrition side of the program. The biggest battle is good nutrition, which means sticking with real, unprocessed whole foods. You shouldn’t have to be a rocket scientist to understand food labels. If you don’t know what the ingredients are on a food label, put it back on the shelf and move on to healthier options. Keep it simple and keep it real to stick with your health and fitness resolutions. Portion size, frequency and quality are key. Carve Out Time for Fun Fitness Activities On the Road and At Home Summer is a great time to take a break with a relaxing vacation. But that doesn’t mean you should vacate from a consistent exercise program. Do at least 30 minutes of exercise every day. The 30-minute sessions should include aerobic exercise to work the heart and lungs as well as resistance exercises on alternate days to strengthen your core, tighten your stability and improve balance. If you’re unable to commit to a full 30 minutes, break it up into 10-minute sessions throughout your busy day. In a short 10 minutes, you can do some pushups, squats and some walking lunges. No matter where you are on vacation, have a resistance band in your suitcase and either walk or run. On alternate days, do bodyweight exercises for 30 minutes. Not much time taken out of your day. Most resorts have posh fitness facilities and great staffs; check it out. When you’re at home, the summer may make you feel lazy. But it actually is the perfect time to be active outdoors with your friends and family. Whether you prefer a solo early morning walk, run, bicycle ride or swim before temperatures heat up or an evening bike ride and sunset walk with your family, it’s easier to find time to work out if you schedule it before or after the busy part of your day. As summer turns to fall, you may need to adjust your workout schedule to align with your family’s back-to-school commitments.  Just make sure that working out and staying fit is a top priority for you and your family. Find Something You Love and Someone You Love to be Around If you are struggling with taking the first step to an active lifestyle, start out simple by finding an active outlet that you enjoy doing.  If you can grab a partner in fitness to share the experience, that’s even better. By reaching out to others who may be struggling with committing to a healthier lifestyle, you can not only support each other, but enjoy working out together so the task is less daunting and a lot more enjoyable. Working out can be a chore unless you find something you enjoy doing. If you love dancing, try Zumba®. If you like walking, try progressing it to jogging.  If you loved swimming when you were younger, why not try it again now? There are no rules. Just do something you love and you’ll find that the time will fly by.  Stay Committed for the Long Term by Continuing to Move Forward Even if you indulge in burgers and brews at this weekend’s barbeque, keep moving toward your fitness resolutions by getting back on track the next day with a clean, nutrient-rich diet and consistent exercise program. There aren’t any quick fixes to a healthy and fit lifestyle. It’s important to not stop and continue moving your body in the gym and throughout your daily activities. If you start moving and trying to eat the right foods, you will start to feel the difference.  Slow and steady is going to pay off for life, whereas a quick fad diet and rapid weight loss is not only dangerous, but will be back to haunt you in a matter of months. Don’t ever feel like a failure for straying off the path briefly. Just make sure you get back on the right path again quickly. It’s not so much about abstinence as it is about recognition and getting back on track. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise andnutritional programs are custom designed to fit your needs and abilities. Call619-794-0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego City Search.

http://www.fitnesstogether.com/missionhills STAY GREEN WITH AN ACTIVE FITNESS ROUTINE While tree leaves and backyard lawns are well known for appearing in shades of glorious green colors this time of year, you also can bring some green to your fitness routine as you embark on living a healthy and fit lifestyle this spring. Summer is the perfect time to focus on the Three R’s of the environment by incorporating the following green tips into your active fitness routine. Reduce:  While the common attitude in today’s culture is, “more is better,” the health and vitality of the planet relies on fewer toxins in the air for the betterment of the world and the people who live in it.  You can not only improve the health of Mother Earth but also your fitness level by focusing this spring on reducing the car exhaust and emissions that escape from your vehicle and household into the atmosphere. You can reduce your family’s carbon footprint by riding your bike to run errands, drop off/pick up your kids from school and perform any other transportation duties around your neighborhood. You also can reduce the electricity you use to work out by trading in the electrically powered treadmill for an outdoor track or running/walking path. Reuse: The past generations of our grandparents and great-grandparents lived in a time when reusing everything was more of a norm than it is today. You can get back to your roots and make the Earth a better place to live for future generations by reusing many of your day-to-day items, ranging from plastic grocery bags to sandwich baggies and water bottles. You can start implementing a zero-waste philosophy during your workouts by eliminating the waste of plastic water bottles and paper water cups commonly found at workout facilities and endurance events. Instead, bring your own reusable water container with you during all of your workout activities and carry a reusable bottle with you throughout your day to ensure that your daily water drinking routine is green. Recycle: One of the best ways to make your workout routine green this spring is to incorporate your daily calorie burn with giving back to the community once or twice each month. For instance, you can volunteer at a local recycling center to get a good workout lifting and organizing recyclable goods. You also can get up and get active outside the house by recycling your lawn and garden clippings.   Take your workout routine to greener levels this summer by incorporating these few simple tips into your daily life and fitness regimen. By getting outside and getting active you will not only make a difference in your health and fitness, but also help to make a difference in the world and community in which you live.

http://www.fitnesstogether.com/missionhills Four Exercise Tips to Shape Up Your Golf Game The fairways are groomed, the putting greens are smooth and the tee boxes are set. Your favorite golf course is ready for another great golf season; but is your golf game up to par?Shape up for this year’s golf season with the following exercise tips to increase your fitness level as you shoot for a season full of birdies and eagles. Tip One: Train Like An AthleteThe primary goal of training for athletes is to prevent injury, followed by improving performance. If you're injured you can’t practice, you can’t play and you can’t make your game better. That’s why Bruce Kelly, owner of the Fitness Together studio in Media, Penn., believes that the first step of an athlete’s training program should be a personalized fitness assessment that tests range of motion, strength and flexibility. If you don’t have an established baseline to work from, then you won’t have a clear direction toward accomplishing your golf fitness goals this summer.“Golfers are athletes, so they should train like athletes,” says Kelly. “You have to get fit to play, not play to get fit.” Tip Two: Turn Up Cardio Conditioning If you want to talk like the pros, then you have to walk like the pros. Since the PGA requires golfers to walk all 18 holes of the golf course during its tournaments, fit players need to focus on increasing cardiovascular fitness levels in the offseason with exercises that are performed while standing up.“Golf is an expanding, explosive sport.  So you need to train as functionally and effectively as possible,” Kelly says. “This means that as much of your training exercises need to be done on your feet as possible and the training movements need to be as explosive as possible.”Increasing your cardio and metabolic conditioning, though, doesn’t mean that you have to log double digits of running or walking miles each week. Instead, Kelly suggests adding exercises into your fitness routine that mimic the explosive and repetitive nature of golf. Adding a circuit of sled pushing and pulling, battling ropes and medicine ball slams into your workout will not only help increase your overall fitness level, but prepare your body for a summer of powerful tee drives and strong golf swings. Tip Three: Build Total Body Strength, Power and Stability The golfer’s swing is one of the most critiqued movements of the game. If you only focus on strengthening the upper body portion of your swing, though, you miss out on a critical part of your golf game.“The swing is such an explosive total body movement,” Kelly says. “You have to be able to control the forces of the swing or you’ll end up spending most of your time looking for your ball in the trees or, ultimately, injuring yourself.”The power of your golf swing comes from total body strength that starts with strong, explosive and flexible legs followed by strong back, shoulder and neck muscles and ending with powerful biceps, triceps and forearms to finish the swing. You can hit all of the key muscle groups in your body by adding total body strength and power training moves into your workout. Some total body movements for golfers include kettlebell swings, shoulder press squats, medicine ball throws and medicine ball lunges with a twist.Holding regular plank, side plank and Superman positions for one minute in duration for three or four repetitions at a time also are excellent exercises for building strong core and back muscles to stabilize your body, which can help you crush the ball off the tee and drive it down the fairway.Tip Four: Stretch It OutA limber, flexible body is an integral part to every golfer’s game. It’s important to stretch after hitting the greens to recover your muscles and prepare them for the next round. It's also a good idea to stretch prior to teeing off to loosen tight muscles and prepare them for the torque and repetitive motion of a golf swing.Before you head out to the greens, warm up your lower and upper body muscles with dynamic stretches such as walking lunges, moving toe touches and foam rolling. After your golf game, static stretches at the course followed by foam rolling and even regular massage will help relax your tired muscles and prepare your mind and body for the next golf outing on your summer roster.As you prepare for a summer of walking down sun-drenched fairways, it’s important to focus on your body’s fitness level for the physical wear and tear of the golf season. By incorporating these four tips into your workout routine, you'll be on your way to getting the most out of every day on the links. 

http://www.fitnesstogether.com/missionhills FLAT BELLY TIPS THAT REALLY WORK Why do some of us gain weight around the middle and others not? Where you tend to store body fat is related primarily to your genetic disposition. If you have an excessive amount of body fat, and heredity dictates storage around the middle, then unfortunately you will gain fat in the abdominal area. That said, many women notice abdominal weight gain when they go through menopause. This is because hormonal shifts can change the way the body breaks down and stores fat—hence a redistribution of body fat and the tendency for it to accumulate in the belly as women grow older. This tendency is particularly unhealthy, as excessive abdominal fat, especially the deep abdominal fat—called visceral fat—increases the risk for cardiovascular disease, diabetes, and certain cancers. What really works to get rid of stubborn belly fat? The good news in the battle of belly bulge is that there are three scientifically proven lifestyle changes you CAN make that when combined together are the best way to attack that fat around the middle and flatten your belly. Three Tips for a Flat Stomach: 1. Eat a nutritious, calorie-controlled diet. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruits and vegetables, whole grains, lean protein, and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid, and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate. 2. Daily cardio exercise. Calorie-burning cardio exercise is one of the best ways to target stubborn belly fat. This is because stomach fat is more metabolically active and when you exercise, you target that area for fuel. What’s more, when you burn those calories up, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define. 3. Strength training. While you can’t “spot reduce” belly fat, you CAN strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as crunches. This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury.

http://www.fitnesstogether.com/missionhills Kick Start Your Summer Body by Focusing on a Healthy, Fit Lifestyle With the countdown to summer in full swing, it's time to start focusing on a total body health and fitness routine. Whether struggling to shed the last few winter pounds, maintaining weekend warrior fitness levels or competing as an endurance athlete, everyone can benefit from a fit, healthy lifestyle built around brain wellness, body fitness and belly health. Spring is the perfect time to start putting in the work to achieving overall health and fitness with National Public Health Week (April) and World Health Day (April) leading the way to a healthier society. As the theme for National Health Week states, "A Healthier America Begins Today: Join the Movement!"1 It is time to put all excuses and distractions behind you, as today is the day to start moving toward a healthy lifestyle that will lead to positive mental, physical and overall well-being results. Let's get started! Brain Wellness A healthy brain and a healthy body work hand-in-hand to achieve overall fitness and well-being. A happy mind and happy body are derived from a healthy fitness routine that is focused on keeping you motivated, pushing you to do better and helping you reach goals you never thought were possible. Consistent fitness routines, especially in a small group setting, not only help release feel good endorphins in your body that support a healthy lifestyle, but working out with friends/peers also can serve as a mind and body therapy session for sweating out negative attitudes, while building total body endurance and strength. A study in the Journal of Sports Sciences even found that focusing on a team or group's strengths instead of your own can improve your body’s performance levels because working out in a group may ease your brain’s performance anxiety so you can relax, focus and reach your health and fitness goals. Body Fitness Spring is the perfect time to get your fit on by switching up your routine and combining a mix of cardiovascular and strength training exercises. If you have spent the winter months stuck within the walls of a gym, it can be good for your body and mind to take your workouts outside as the weather gets warmer and the sun shines longer. Instead of logging endless miles on the treadmill, hop on a neighborhood track for a quick interval sprint workout or dust off your bike for some strenuous cycling workouts. It also is important to not get stuck in a time rut by making sure that your fitness routine is burning calories and boosting your metabolism without draining the clock. A fast-paced, interval workout that incorporates short bursts of explosive cardio and strength exercises will not only cut your workout time in half, but it can be more effective for feeling your best, looking your best and performing better than you ever thought possible. Belly Health Americans' mid-sections are not getting smaller, on the average, and the size of your belly can be a good indication of the state of your body's health and wellness. To achieve a healthy lifestyle, it is important to focus on your body's core, as a healthy core can lead to healthy cardiovascular systems, digestive functions and strong muscular structures. Busting out hundreds of sit ups, though, may not be the best approach to achieving a healthy middle section. Shedding an extra layer of belly bulge takes a two-prong approach of exercise and nutrition.While sit ups can be a part of your core workout, it is important to focus on toning all of your abdominal muscles for the best results. Effective total body exercises that work the core can include planks (elbow, hand, side), knee/leg lifting exercises and standing on a balance ball when doing your regular strength training exercises. On the food front, a healthy eating routine should include cooking more meals at home, focusing on whole, nutrient-dense foods without extra additives/preservatives/chemicals, watching portion control and drinking adequate amounts of water. A healthy belly not only leads to a reduced risk of disease, but it also supports a more confident, energetic lifestyle.Ready to Kick Start a Healthy Summer Body? With only 12 weeks left until summer, it is time to get your body and mind in shape for optimal summertime fun and activities in the sun. By focusing on brain wellness, body fitness and belly health, you will have your body summer-ready in no time!The experts at Fitness Together can work with you in one-on-one personal training or small group PACK training sessions to help you establish a healthy lifestyle that prepares you to look better, feel better and perform better this summer. Give our studio a call today to kick start your healthy, fit lifestyle! 

http://www.fitnesstogether.com/missionhills Taking Nutrition Outdoors: 5 superfoods that cook up great on the grill Juicy peaches, red ripe and sweet tomatoes, fresh picked corn-on-the-cob. Its summer, the produce stands are brimming with farm fresh fruits and vegetables—two food categories that Americans simply do not eat enough of.  So why not try grilling them to help you up your daily intake? What’s great about grilling veggies is they taste better grilled than just about any other way! Remember that marinating fruits and veggies first (such as coating quickly with a touch of olive oil and balsamic vinegar) will help them caramelize better to bring out the flavors. So, try these five superfoods that grill up perfectly, and give your summer BBQ a healthful makeover: 1. Pineapple. Most fruit is too fragile to grill. Not true for pineapple! Hearty pineapple is definitely an exception to this rule and tastes sweet and delicious after just a few minuteson the flame. Brush with a touch of extra virgin olive oil (EVOO), toss on the grill and youhave the perfect garnish to jazz up a burger or place under a grilled lobster tail. Nutritionally speaking, pineapple is low in calories and packed with vitamin C—1/2 cup provides you with20% of your daily needs. 2. Asparagus. A simple marinade of EVOO and balsamic vinegar makes this super easy to make and flavor-packed veggie a must grill side dish. Nutritionally speaking, asparagus is actually a member of the lily family—extra low in calories yet rich in fiber, folic acid, potassium,thiamin, and vitamins A, B6, and C. 3. Corn. Grilled corn-on-the-cob is a popular menu item for BBQs and clam bakes and fortunately is a healthy nutrition choice too. Grilling brings out the natural sweetness in corn—and allows its natural sweet flavor to surface without the need for too many unhealthful additives. Roasting the corn in the husks is the best way to cook them (just be sure to soak in lightly salted water for 30 minutes before tossing them on the grill). Cornis quite nutritious—filled with phytochemicals, B vitamins, folic acid as well as a notable amount of protein.  4. Zucchini. Zucchini, sliced lengthwise, are super easy to grill and with their ability to capture those perfect crosshatch grill marks make them a nice visual addition to your menu.Flavor with a touch of EVOO and lemon juice, toss on a low heat and you’re good to go.Nutritionally speaking, zucchini falls into the super low calorie vegetable class (one entire zucchini contains a measly 20 calories). And for those 20 calories, you get a nice amount of vitamin C, vitamin A, fiber, calcium and iron. 5. Portobello mushrooms. Marinate these meaty mushrooms in a little EVOO, balsamic vinegar, garlic and onion for an hour, toss them onto a hot grill and it just doesn’t get any better than this for both taste and nutrition. Dense and flavorful, you can use them as a burger substitute, make them into pizzas, or serve them sliced as a side dish. Any way youeat them; these super-tasty and hearty mushrooms are the perfect low-calorie addition to your summer BBQ. Nutritionally speaking, these mushrooms pack a wallop. For just about70 calories you get a nice amount of B vitamins, vitamin D, potassium and copper.

http://fitnesstogether.com/missionhills - Around this time of the year, as opportunities arise to trade in daily workouts for work, and personal extracurricular activities, you may be tempted to skip your workout and derail your health and fitness goals.To help keep you focused on your ultimate fitness goals and ensure your workout commitments stay intact, incorporate the following techniques for continued health and fitness throughout the year. Change it Up: If your workouts are getting dull, start off fresh by trying a new workout routine or activity. Do you current routine backwards, or cut it into thirds and move the thirds around in the workout. If you’re lacking motivation and looking for a social outlet, challenge a friend, colleague or family member to pair up so you don’t have to go it solo.  Or, one-on-one personal training can keep you on track with a customized workout and nutrition plan designed to meet your specific health and fitness goals. Pen it In: Regularly scheduled workouts make exercising a priority in your busy life and turn a tentative penciled in obligation into an inked commitment. By making routine fitness appointments with yourself, you eliminate the urge to second guess yourself or make excuses for bailing on your workout. When you build out your time budget, make sure that this is in it. Buddy Up: When a friend is relying on you to show up for your workout each and every day, you are less likely to skip out on your fitness routine. Find a buddy to work out with to increase your accountability, add a social aspect to your routine and have someone to share the journey with to overall health and fitness. The extra push you get from someone in the trench with you, can and will reignite any dormant fitness flames.  Go When You Don’t Want To: The mental boost you get from fighting off the bailout thoughts is extremely rewarding. Once you get started; and your heart rate comes up, and those endorphins start dancing about, suddenly you’re alive again. Some of my best workouts came on the back of not wanting, or feeling up to it. The physical and mental boost was enormous. Scale it Back: While you would love to have a full hour to work out every session, you know that isn’t always possible. Instead of bailing on your workout, when your schedule gets tight, opt for a scaled-down version of your regular routine. Focus on quality over quantity by reducing the number of exercises you do, but increase the intensity of the exercises so you can still get in a good sweat even when you’re limited on time. Reward Yourself: To stay motivated with your workout routine, it’s important to focus your outlook and approach on positive measures. Reward yourself with positive reinforcement each time you reach a health and fitness goal and celebrate your successes when you accomplish major fitness milestones. Seeking a reward and then receiving the reward is a good mental motivator.  Stay on track with your fitness routine by implementing the above fitness tips into your daily life. You will be glad you did when the weather allows for more and more revealing attire. Plus, your mental state of mind will be upbeat and positive as you will  know that you conquered the temptations to miss workouts that create set backs. It is a great feeling of both visual and mental accomplishments. If you need help with keeping your workout commitments, give us a call to re-commit yourself to living a healthy and fit lifestyle. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego City Search.

http://fitnesstogether.com/missionhills - Experts throughout the fitness community have long encouraged everyone to exercise more in order to live a healthy and fit lifestyle. Recently, the medical community has further supported the importance of encouraging adults to be more physically active, especially for individuals who have or are at high risk for life-threatening diseases such as hypertension, cardiovascular disease, cancer and diabetes.1 It is more important than ever to revisit the importance of; being active and eating healthy in order to reduce the risk of diseases such as cancer, increasing fitness levels, and promoting healthy living and longevity. According to the American Cancer Society (ACS), more than 572,000 Americans die of cancer each year, with 1/3 of the deaths linked to poor diet, physical inactivity and being overweight.2 The most important things you can do to help reduce cancer risk for you and your family include: Establishing and maintaining a healthy weight.Incorporating regular, consistent physical activity into your lifestyle.Making healthy food choices with a focus on plant-based foods. The latest recommendations from the ACS in regard to healthy physical activity levels for adults include 150 minutes of moderate intensity or 75 minutes of vigorous intensity activities each week. Moderate activity would be equivalent to prolonged brisk walking, biking and hiking In addition to adding regular workout sessions into your daily schedule that motivate, encourage and support living a healthy lifestyle, you also can begin incorporating more active habits into your normal daily routine. Starting today, try incorporating as many of the following approaches (suggested by ACS) as possible to support an active and healthy lifestyle. Use the stairs instead of the elevator. Walk or bike to your destination. Be active at lunch with your co-workers, family, or friends. Take a 20-minute activity break at work to stretch, or take a quick walk. Walk to visit co-workers instead of sending an e-mail message. Go dancing with your spouse or friends. Plan active vacations, rather than driving trips. Wear a pedometer every day to increase your number of daily steps. Join a sports or recreation team.Use a stationary bicycle or treadmill while watching TV. Plan your activity routine to slowly increase the days per week and minutes per session.2 Cancer is a deadly disease that continues to take the lives of too many family members and best friends in our community every year. Dedicate yourself and the one’s you love to incorporate healthy habits into your daily routine to support an active and fit lifestyle that can help to reduce the risk of this life-threatening disease. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session. See what others are saying about us on Yelp and San Diego City Search.  1Centers for Disease Control and Prevention, www.cdc.gov.  2American Cancer Society, www.cancer.org.

You don't have to have an elaborate gym or a destination to get a quality workout. There are plenty of moves you can do quickly, and effectively that will shake things up and reinvigorate the day. You simply need desire, your own body weight and perhaps a dash of creativity. These 4 moves in combination make for a great short burst energy boosting heart pumping mini circuit that won't take a lot of time to execute or get results from. Start easy and try to do each exercise in 10 to 15 repetition blocks. Executing these one after another in successions done several times in sequence will AMP IT UP, tighten you up, and perk you up. The Sit to Stand: Take that chair you're sitting in for example. On the one hand functional, perhaps ergonomic, and if it's in your home, stylish I'm sure. Let's use it for a couple of easy moves to elevate your heart rate. First, simple sit to stands will get us going. Position your hips near the edge of the chair. Lean your upper body forward slightly, to avoid creating momentum by throwing your upper body into the move. Don't use the arm rails. Using your hands to push yourself out of the chair weakens your legs. Take an inhale breath and as you stand up, then exhale. Try foot pressure variations. Toe pressure generally drives through the quads, while heel pressure generally enlists the hamstrings and glutes. The Lunge: This is one of the best body weight moves you can do for your buns. It also hits your hamstrings and quads to give a well rounded leg and glute workout. An additional benefit, based on how many lunges you execute, is the cardio pump it delivers. Your lunge steps should be far enough apart to be able to get to 90 degrees on both the forward step, and with the aft knee that drops to the floor. If you let the aft knee touch the floor but not rest there upon, and keep the forward knee from extending beyond its toe line, you have reached Lunge Nirvana. ….uh, and yes, there is such a place. The combination of the Lunge and Sit to Stand will insure the junk in your trunk stays organized, manageable, tight and firm. The Push Up: This top upper body strength builder can be done in multiple positions from hands and toes, or hands and knees. The key to the movement is a tight rigid body and holding the plank posture through the entire eccentric and concentric movement. Breathing is key, as you want to inhale in the lowering (eccentric) phase and exhale in the lifting (concentric) phase. If you hold your breath it will wipe you out, so breath through it. Put a book or similar touch target on the floor to maintain consistent depth of movement. Additionally, differing hand/arm combinations   move the resistance to differing body parts. For example, bringing your hands to an inside position where 4 to 6 inches separate them and keeping your elbows inward grazing your rib cage, works shoulders and triceps to a greater degree. Where, a wide hand and wide elbow position hits chest full on.   The Pull Up: Most of us hate these. I get that, but those that "get over it" understand that full benefits of "pulling your weight". Similar hand arm location variations in the pull up can move the resistance just like the push up does. Wide hands in an over handed grip equal a wider stressor on the upper back, while a narrow grip underhanded, brings the stress more toward the mid back and biceps. If you are not able to do a full body weight pull up just yet, use a lower reach where your heels can rest on the floor with your body is planked out much like in the posture of a push up. This will allow you to adjust your weight based on the angle of your body. Thumb in a five finger grip, or thumb over in a 4 finger claw grip, are worth trying in the over handed and underhanded grip techniques. NIKE   At 10 reps per, that's 40 reps per circuit, 50 if you count each lunge on a per leg basis. Got to 15 reps and do the math...quite a work out. Do the entire sequence 4 or 5 times and feel your body purr.   Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call619-794-0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego City Search.

http://fitnesstogether.com/missionhills/blog - Can’t remember where you parked the car or if you unplugged the coffee pot? Worried that as you age, your memory and cognitive skills will deteriorate? Never fear—a regular exercise routine will strengthen your brain as well as your muscles! New research shows that even older adults who are physically active have a reduced risk of developing many forms of dementia. So suggests a study in the January 9, 2013 Archives of Neurology. No doubt about it, a program of regular exercise and healthy eating has immense benefits for the mind. What’s the best type of fitness program for promoting brain health?Different types of exercise positively affect the brain in different ways. What you eat also affects your brain health. Here are three scientifically proven lifestyle changes you can make that when combined together are the best way to sharpen those brain cells and protect against dementia. Eat a nutritious, antioxidant-filled diet. Now is the time to change those unhealthy eating habits. Try to bump up your intake of colorful fruits and vegetables, whole grains, and good fats.  Daily cardio exercise. You are probably already aware that regular aerobic exercise is key for keeping your body lean and your cardiovascular system fit. What you might not know is that cardio exercise has also been shown to boost brain power by stimulating the formation of new brain cells, or neurons, and the connections between those cells, regardless of age.  Strength training. You’re never too old to see improvements in brain power with a program of regular strength training. Those are the findings from a recent study published in the prestigious medical journal the Annals of Internal Medicine. The study demonstrated that a regular program of strength training improves cognitive function in women aged 65 to 75 years old. What’s more, researchers showed that strength training also helps the wallet: The strength training group incurred fewer health care costs and had fewer falls than the subjects who were restricted to just balance and toning exercises. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session. See what others are saying about us on Yelp and San Diego City Search.

http://www.fitnesstogether.com/missionhills - For the most part when we eat, we don't think of our food as fuel. Yet what we eat provides the energy we need for our day's work and play. However, most of us lose sight of the grade of fuel we consume, or we are swayed by convenience to settle for less than Premium, which is what our bodies need and deserve. A good "Food As Fuel" plan answers three key questions:1. What is it exactly that I am eating? 2. How it is prepared? and 3. How is it ultimately providing the energy I need?Note the word “plan." It confirms action. We “set the table” for a fuel deficiency when we make our food choices for reasons such as: boredom, convenience, loneliness, comfort, depression, socialization, for the crunch, for the taste, and for the pure enjoyment of the decadence of it. Instead, we would benefit from a conscious examination of our eating motivations and what we chow down on as a result. Our body is a complex machine that requires the right combinations of foods to keep it running at peak efficiency. Put low octane grade gasoline in your high end sports car and get less horsepower, less performance, less efficiency and ultimately, more bills from your mechanic. The same thing applies with the food you eat every day and your body. One quarter of what we eat keeps us alive. Three quarters of what we eat keeps our Doctors busy and wealthy. Start your day with a balanced breakfast. A cup of joe and a slice of toast, or triple shot latté with a scone will rev up your heart rate getting your motor running. But once you get to the office, you’ll be faced with a “fuel crisis” jolt of hunger that you will satisfy with whatever is available in the vending machine or break room. When we lose control of choice, we lose sight of fuel, as we’ll eat anything to end the hunger pains, usually out of convenience. Choice is recognizing the difference between comfort/convenience and fuel. If you want to perform better, be more alert and alive, then eat the higher octane quality fuels. Drop your propensity for fast foods as the only thing they do fast is make you fat, and leave you longing for more due to their typically high fat and sugar content. Fresh and whole, ground to mouth, made at home, ported to and fro is the best way to go. If you control it; then you can fuel your body with what it needs. Small and frequent, portion size-appropriate, quality calories targeted at weight maintenance or loss, specific to you and your goals. Think of the word “diet” as your DAILY INTAKE OF ENERGY TREATS. Your daily eating plan should consist of 5 to 7 small meals a day. That should be your daily intake of energy treats--your FUEL. All good things begin and end with a purposeful plan of attack. No need to deprive yourself of eating, just consume real foods, not packaged or pre-cooked, for a healthy fueling plan. Stop and think about the foods people ate back in the 1800’s: vegetables grown in the ground, fruits off the trees, animals that were hunted, fish that were caught, and grains that were picked. There were no pasta primavera, cheese enchiladas or chili rellenos and definitely, no burgers and fries. Have you ever seen any burger stands on the Ponderosa? Not likely. Of course, those days were much more primitive and cooked foods were prepared over a wood-burning fire. There were no microwaves or fancy ovens, no food processors or pasta machines and no refrigeration. Fast food was literally fast. If you were fast enough and smart enough to catch it, you ate. What was caught that day was eaten…that day. Food was fresh, all-natural with no preservatives and prepared over a fire or eaten raw. Perhaps not completely practical today, but the point is, our fitness level is won and lost at the food table. We simply cannot out train bad nutrition no matter how hard we work at it. Embrace the idea that it is ok to be uncomfortable, and you should be somewhat uncomfortable making choices you know you should make, but in the past rolled over on. It’s a one-meal/one-workout-at-a-time approach, using the word “fuel” as mental and physical propulsion through your fitness regimen. Let’s fill 'er up and get going! You can do it. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session. See what others are saying about us on Yelp and San Diego City Search.

http://fitnesstogether.com/missionhills - Most of us look at each new year as fresh start opportunity. That's why New Year's resolutions are so popular. They give us the definitive chance to hit the reset button or commit to new goals we've maybe been lax about. Unfortunately, the resolution fail rate is high and there are a number of reasons why. First, winter is a naturally dormant time of year, so starting something new goes a bit against our biological grain. You have to be really committed and focused to launch a new program and stay the course.Second, the holidays are followed immediately by back to work and back to school frenzies and for many it feels like our busy lifestyles are especially busy this time of year.Third, inertia rules. Newton's first law of physics could be the personal motto for many of us: A body at rest tends to stay at rest unless acted upon by another force—in this case, an inner force called resoluteness.So what's the prescription for success in the face of these odds? The first one, according to Blake Beckcom, owner and lead trainer at Fitness Together Mission Hills, is Commitment Then Action. One way to create a deeper level of health and fitness commitment is by working out with someone and not going it alone. Research indicates that the presence of others around you during a workout session and the effects of competition can have a positive influence on your exertion and fitness performance levels.  A fitness buddy on the same path as you, can become a "partner in the trenches" helping you to work harder at it, and to stay the course. A Professional Fitness Trainer creates safe effective workouts geared to where you are fitness wise, and self accountability via an appointment system. Whether it is a fitness buddy or Personal Trainer, in either case, accountability is borne out of expectations. It is a lot easier to get yourself off the couch and out the door if you know someone is waiting to workout with you. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session. See what others are saying about us on Yelp and San Diego City Search.

Happy New Year...or is it, given that your entire holiday jam-packed, "do more," day timer event over load has led you to a New Year's cold?? Just couldn't say no, eh? Took on too much, did you? Probably ate erratically; had a bit more sugar than usual; a few more glasses of wine than you should have, and now what? Sniffles, sneezes, can't taste, don't want to eat, can't smell, can't breathe, can't sleep. Oh, what a New Year it is! Now, I can't cure the cold you have today, but if you want to avoid one next time listen up, you of great cheer. A recent study published in the British Journal of Sports Medicine reminds us that exercise revs up the immune system and can prevent what you are coping with now as you lay watery eyed, tissue in hand. For the study, researchers collected data on 1,002 men and women from ages 18 to 85. Over 12 weeks in the Autumn and Winter of 2008, the researchers tracked the number of upper respiratory tract infections the participants suffered. The study accounted for a variety of factors, including age, body mass index and education. After taking those factors into account, the researchers found the most significant factors were perceived fitness levels—what participants thought their fitness level to be—and the amount of exercise the participants got—their actual fitness levels. In the study, all the participants reported how much and what kinds of exercise they did weekly, and rated their fitness levels using a 10-point system. They were also quizzed about their lifestyles, dietary patterns and stressful events, all of which can affect the immune system. You hear that? The BIG 3: Lifestyle, Diet, Stress. Manage these three, be ill less often. Makes total sense. Not surprisingly, the researchers found that the frequency of colds among people who exercised five or more days a week was up to 46 percent less than those who were largely sedentary—that is, who exercised only one day or less of the week. In addition, the number of days people suffered cold symptoms was 41 percent lower among those who were physically active on five or more days of the week, compared to the largely sedentary group. The group that felt the fittest also experienced 34 percent fewer days of cold symptoms than those were felt the least fit. Colds also appeared to be less severe for those in better shape. Among those who felt the fittest, the severity of symptoms dropped by 32 percent and by 41 percent among those who exercised most, the researchers note. Exercise activates the immune system playing a major role in illness prevention. The psychological effects of exercise make a significant contribution as well. Those that "feel better" and "feel fitter" have a psychological advantage in that they, in essence, "think their ways healthy." Having an exercise outlet, they fend off stress; a major causation of illness, more effectively, and due to their physical and psychological advantages get sick less often, less severely and recover faster. Raise your shot glass of Nyquil in celebration of that good news. Here's a toast! Listen, what you feel, what you think, and how you move make a huge difference in illness prevention. Given you have a cold now, I know you probably don't "think" or "feel" like you can "move." But when you recover, make a resolution to get in shape to help prevent it from happening again. If you need some motivation to get started, call Fitness Together Mission Hills at 619-794-0014 and ask about our New Year's promotion. It'll get your engine revving again. Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session. See what others are saying about us on Yelp and San Diego City Search.

When you think about it, the holidays really boil down to just three days: Thanksgiving, Christmas (or Chanukah), and New Year’s. If you gorge only on those three days, you probably wouldn’t cause too much damage. However, many of us take on that holiday mentality of six weeks of nonstop feasting and putting our regular exercise routine on the back burner. Plus, let’s face it, this time of year is very hectic and stress filled—many commitments compete for our precious time. So start now to strategize how you’ll move yourself to the top of your Christmas gift list by making you and your fitness and healthy eating habits a priority.  http://fitnesstogether.com/missionhills - Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session.