Join fellow health enthusiasts who are looking to continue to stay fit, healthy and happy. Have you always wanted to run your first 5k? Partnering your love for staying fit, healthy and happy along with your goal of running your first 5k can be one of the most enjoyable things you do on your journey towards continual wellness!
Do you like to get up at the crack of dawn and go for a run or hit the gym? Or, maybe you prefer your workouts in the afternoon, when you can unwind from a long day. No matter what time of day you get your blood pumping, give yourself a pat on the back for sticking to your fitness routine (don’t worry – I’ll wait!). Whether you’re a morning or afternoon go-getter, there are perks to working out any time of the day.
Rise and Sweat
Afternoon Delight
Even in the Evening
Not sure what time works best for you? Try a few different times over the course of a month (dedicating one week to each) and see how you feel. Pay attention to your sleep, your digestion and your overall mood to determine what works best for your body clock.
I’m available to help you early or late, so if you’re looking to start a fitness routine that works for your schedule, get in contact with me!
You’re motivated. You’re inspired. You’re working out like a mad man (or woman) every single day. You might even be training on an intense two-a-day schedule.
Then, suddenly, you hit the wall.
You no longer feel physically or mentally inspired to continue. Your body and mind hurt and you’re just not feeling your best. But, how can this be? When it comes to working out, isn’t more always more?
Not exactly.
According to a great article on Q by Equinox, “Sustaining high-intensity workouts most days not only can over tax the body, it saps ambition and enjoyment of exercise and can keep you from your ideal physique.” But avoiding workout overload does not mean avoiding exercise altogether.
A manageable and realistic routine will keep you engaged and motivated. When you over do it, you feel tired (and probably painful) and let’s face it – that’s not fun at all! Your body needs time to heal and regenerate itself so that each intense workout can build on the accomplishments of the last. Over do it too soon and you risk hitting a plateau and never reaching your goals.
If you’re looking for someone to get your workouts on track, or get you motivated to start a great, manageable fitness regimen, get in contact with me today!
Individualized, results oriented training sessions based on your goals and needs. Train with Santa Monica’s elite Private Trainer and Wellness Coach. An exercise regime will be individualized for you based on your goals and needs. Plus, there is a wide spectrum of specialized training to keep variety and fun in your programs as you reach your fitness goals!
Imagine if you were given the assignment to stop all the healthy things you do for yourself in a day. Your average step count – the number of steps you take each day – drops from 10,000 to only 4,300 per day. To round out the experiment, you had to keep the exact same diet – including snacks – that you would during your usually active lifestyle. Do you think you would would survive the duration of such an experiment?
I would go crazy not being able to release stress and move my body with fitness! I might make it for about 2 days. I’m not really sure what to do when I’m feeling sick; but I do know that my body is forcing me to slow down and take a rest (I listen, I listen!). I want you do think about this experiment and then realize this IS the average adult American. Non-moving. Overeating. Headed for a disaster.
Researchers decided to test what happens in a situation like this on a fairly active and health group of people – college students. They walk a lot, many play sports and are overall waaaaay more active than the average adult. Here’s what they found:
During the three days of inactivity, volunteers’ blood sugar levels spiked significantly after meals, with the [blood glucose] peaks increasing by about 26 percent compared with when the volunteers were exercising and moving more. What’s more, the peaks grew slightly with each successive day.
This change in blood sugar control after meals “occurred well before we could see any changes in fitness or adiposity,” or fat buildup, due to the reduced activity, Dr. Thyfault says. So the blood sugar swings would seem to be a result, directly, of the volunteers not moving much. (quote from The New York Times)
In the simplest of terms, the researchers proved just how detrimental it is to our health to cut out movement in our day. But don’t stress. Even if you have a busy schedule, or miss a workout once in awhile, your body is equipped to bring you back to a healthy state as soon as you resume normal activity. You want to do your best to keep the baseline amount of exercise consistent over a lifetime to get the full benefits, of course.
More than anything, you need to find and create a workout routine that you love: your vision of movement. If you start running because you think it’s the best form of exercise, but you hate running, you’re not going to stick with it, right? Instead of focusing on the most intense or the most hyped workout, try as many as you need until you find the one that is the perfect fit for you. You have the power to make your ideal vision of health, wellness and fitness.
And if you’re so inclined to try a new workout, meet new friends or just get out and have fun, check out the running club and circuit training I’m offering in West Los Angeles and Santa Monica. Or if you need a few new music inspirations, head over to my Facebook page, “like” it and check out the “Vision Tunes” tab. My goal, my passion and my mission are to help you find the vision for your journey.
In Health –
Natania
[box] The last cycling class of February, dedicated to my niece, Sadie Freifeld. One of the toughest gals I know. I have been following her story all along and been inspired by every moment! Through it all, good and the bad, she always came out with a smile! Thank you for teaching us all what “tough” really is!
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17 minute hill climb followed by speed work ( 60 seconds x 3), (30 seconds x 6) Enjoy!
Download the full playlist here
I love goals. Especially goals related to my favorite parts of life: fitness and wellness. With fitness, accomplishing a goal takes a plan, scheduling, dedication, sweat and the right training. With wellness things can become confusing due to the sheer number of topics there are to cover when it comes to seemingly simple goals, like losing weight. How many calories do I eat in a day to sustain my current weight? How do I know the difference between organic and not organic foods? Do I add vitamins to my diet? How do I find time for fitness in my busy schedule? Can I get by on six hours of sleep each night? All of these are important factors in supporting your wellness and weight loss goals. And finding your way into that itty-bitty bikini!
Supporting your fitness and wellness goals is my job! If your goal is to take control of your wellness – in addition to the marathon you’re running (kidding! unless we’re not… that’s covered, too!) – it’s a great idea to enlist the support of a professional, like a coach. Ask questions. Create a plan. Track down the right information and the necessary experts with the help of your coach. Having a resident expert is one of the easiest ways to “instantly upgrade” your wellness and health.
And just because I know you all LOVE lists, I have 5 more ways you can “upgrade” wellness from a few of my favorite experts. It’s like being bumped from coach to first class on that 14 hour flight…!
In health!
Natania
[box] Celebrating February …the 2nd month of the year! Cycle class in Cookie style!
Hill, 2 flats on the 2 minute interval, ending with a hill! Yummy!!! Go here for the full playlist! Interval based cardio class that is fun and challenging!
See you every Friday @ 12pm, Equinox – West LA for Cycling.
Contact Natania for a complimentary day pass[/box]
