Most things worthwhile…

Most things worthwhile isn't easy...

It takes strategy, planning and lots of hard
work.

So don't fall for those "quick-fixes" and crazy
fad supplements (these are never gonna stop so make
sure you do your due diligence)

What can I do to help you?

-Help you stay focused on your eating
-Help you stay focused with your training
-Help inspire and motivate through education

You have the power to change.

Feel free to ask me your questions or you can
call and leave a message at 951-73-Ask-Me (dedicated voicemail number)

Create a great day,

Adriel

Faster (and better toned) legs… and it’s not by running or weights…

Do you want sexier looking legs?

Or maybe you just want a faster running speed to chase after your kid?

I couple of months ago, I was in the back corner of the gym aerobic room adjusting the seat height of the spin bike.

I had my water bottle and running shoes on.

I was nervous. I was taking a spin class (I haven't spun in years!)

I knew that might be an intense class but it might be hard on my knees. Hard on the knees was a misconception (it really is gentle on them) I wanted a change of pace from working the muscles of my lower body. I found spinning an excellent alternative.

Was this going to be too hard, cardiovascularly?

I was just nervous it might be too hard and I couldn’t keep up. I felt conscious about how silly I looked in this gear. Did I have the stamina to keep up?

I had been lazy about taking this class for sometime and now it was time. I did prepare for it. Here’s how.

How to do it:

Spinning is non-impact, great for strength and endurance building. Great for working different muscles of the lower body to change up from the usual walking or running muscles.

Arrive early for class to meet/greet instructor and fit your bike. 10 minutes early is good.

Push through the heels when you pedal keeping the feet flat, not pointing down.

Relax the upper body - this includes the arms at the elbow and the shoulders. This will help improve your performance.

Interval training can easily be done even for low level of fitness enthusiast who want to build up their endurance.

Light comfy clothing, water bottle (cold one) running or cycling shops to get more power out of your strokes. Invest in cycling shoes when you can or start getting hooked on this form of exercise.

I love the faster leg turnover you develop to chase after your kids down the street with or around the house.

Spinning is easy on the joints which is awesome. Prices average 10-20 dollars for a single class or some gym memberships offer is at part of the membership deals.

Fact: A 50 minutes spin class can burn average 500 calories. (I’m in!)

My favorite - Try Cosmic spinning class or having a large projector screen in from to really stimulate the senses. Some gyms have these extra bonuses for their spinning class. So a web search for the closes gyms that have these extras. I've also become better at choosing tools that cater to particular exercise activities such a cycling shoes needed or socks and gloves that I might need on a real bike ride.  I love this also because my joint to ache after class and keeps me consistent with physical activity that speeds my metabolism.

 

Who's lookin' out for ya?
Adriel

Results start from loving yourself

Hey friend-

If you're feeling just "okay", take
the next step to feeling better.

You either get closer or further away from how you want to feel inside.

Don't put a facade up. Take responsibility of how you feel.

What's the next step. Don't make a huge stride, just a tiny one
that supports you towards your overall goal.

Take the smallest step to feeling "better" even if you already feel good.

If I feel crappy, I may take a walk around my neighborhood.

If I'm still hungry after I just ate a meal, I may listen or read to a book
instead of eating more.

Can you eat healthier the next time around?

Can you do some activity just a little better the next time?

Can you drink something healthier when you feel thirsty?

Loving yourself tomorrow starts with loving yourself today,

Adriel

New Year’s Eve – It’s a wrap for 2011…

Hey there!

I HOPE you're awesome!

It's New Year tomorrow... and HOPE. A new year gives
you hope...a another year and another chance to,
quite literally, reinvent yourself and your life
the way you really want it. I HOPE you do that!

Have a happy New Year, my friend

Adriel

You Matter – Happy Holidays!

You’re pretty SMART, I know…

Every time you begin something new and important
to you, you should have a course of action to
following it step by step will make achieving it
much more fluid and efficient. For example, when
you're having a goal, say we set a six-week goal
time frame. You should set goals that consist of
both inches lost as well as body fat percent lost.

You want to set realistic, believable goals that's
not too far out and also positive reinforcement
along the way to stay more that's what I do as a
fitness professional. We work together as a
partnership so you don't just quit whenever you
feel like it.

There are many ways people aren't smart with their
goals. Many individuals struggle with the goals
for example they'll don't set a time frame which
can make it easy for then to quit at any time.

However, others don't write anything on paper to
guide to gauge the kind changes that they are
making for example that don't get anything down on
paper to gauge their to feelings and results and
going blindly not having a plan of action whether
it's nutrition or exercise. In addition, the
amount of time they do things like cardio and
strength training is a bit blurry.
To overcome some of these goal challenges, you
want to think about acronym, S.M.A.R.T.

This is how you will define your goals.
S - Stands for Specific. Setting a specific goal
stands a better chance of being accomplished.
M - Stands for Measurable one established criteria
to help you what I would progress will towards
your goal attainment.
A - Stands for Action-oriented. This is the "how"
of your. goal. This is the road map to achieve
your goal.
R - Stands for Realistic. You want to set goals
that are challenging but believable.
T - Stands for Time-stamped. Establish a goal that
has a deadline because as the saying goes "a goal
without a deadline is a dream."

So, some of the ways you can overcome those
challenges are the following.
Set a goal, maybe a short-term six-week goal. The
key is make the goal believable, not too far out,
so that you can stay motivated. Measure on paper,
write it down, using a chart or a excel
spreadsheet. You can't start what you can't
measure.

So measure your chest, waist, hips, thighs and
upper arm and if you're doing a six-week goal make
sure you have a food and exercise plan that weigh
yourself to measure yourself again after the six
weeks and see the difference and feel the
difference. A realistic goal for someone just
starting out is approximate four to six pounds and
about five to 7 inches lost during this first six
weeks.

Make it a point to write down and follow a
number of times you will do your activity. Put
down a least the number of days that you do
cardio, I suggest at least five days a week and at
least weight training three days a week.

Make sure that you also write down your food log
and if you have a trainer, make sure that you
bring the log to your appointments so he or she
and assess your eating.

As you can see, you can jump start your New Year
and keep moving positively forward.

Create a great day,

Adriel