Archive for the ‘Fitness’ Category

If you are here in Southern California, well we finally got our summer heat! Staying hydrated during this heat is very important especially if you are exercising.

Heat can sometimes be the cause of headaches, light-headedness and fatigue.  These are the first signs of dehydration, even if you are not thirsty.

You can prevent dehydration by drinking plenty of fluids through out the day.

Tips For Staying Hydrated

  • Have a glass of water when you first get up.
  • Keep a glass of water next to the bed.
  • Enjoy an herbal tea in the afternoon or evening.
  • Carry water with you if away from home for long periods.
  • Have one chilled ready to go! I always have a water bottle with me and it really makes a difference in the amount of water I drink through out the day!
  • Drink before you get thirsty.
  • Limit sugary, caffeinated beverages.
  • Choose drinks with 10 or fewer calories.
  • Know the signs of dehydration.
  • The best choice for fluid is WATER!

Hope this helps you to remember to stay hydrated!

Thanks

Cindy

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PLYOMETRICS FOR STRONGER GLUTES!

Posted: August 12, 2010 in Fitness

Its summer time and time to break out the bikini’s! Want your rear to look good?  Want to tone, tighten and burn fat in your Bum?

Plyometrics is your way to a great behind!  What are Plyometrics you ask?

Plyometrics: Refers to an action in which a muscle is loaded eccentrically (lengthening), followed quickly by a concentric (shortening) muscle contraction.  These drills allow your muscles to gain maximum exertion or force in the shortest amount of time.  Example: jump squats – squat and jump in air landing light on the feet – repeat for a certain amount of time 30 sec to a min.

Studies have shown that plyo exercises increase blood flow to your leg muscles by 25 percent – increased blood flow helps power your metabolism and fuels working muscles.  Quick explosive squats for example, resulted in more muscle activity in your glutes than regular squats.  These explosive movements also engage more stabilizing muscles than your traditional cardio workout.  Every time you land on the ground after a powerful leap, you not only get stronger but also you improve your  rear view.  Plyometric intervals will increase your overall caloric burn and keep your metabolism burning for hours after your workout.

Here is a plyo workout plan to add to your current routine taking place of your cardio workout –  twice a week  – allowing 48 hours in between workouts.

Warm-up with light cardio for five to 10 minutes before beginning this program.

Move directly from one exercise to the next; after completing the circuit rest for 1-2 minutes and repeat from top….do this plyo circuit four to five times per workout.

Want to make it more challenging? *Add running stairs to your warm-up – Do it in the sand for faster results – add a medicine ball to the jump squat – make it your work out at your fitness level….remember to drink lots of water and cool down for 10 minutes with stretching.

Jumping Lunge – 30 seconds

Target Muscles – Gluteus Maximus, Quadriceps

Stand with feet shoulder width apart, hands on hips.  Take a big step forward with on leg and bend both knees to get into a lunge position.  Remember to not let your forward knee go over your toes it should be in a 90 degree angle.  Push off with your front heel, jumping into air – when in air switch legs and land with opposite leg in front – Don’t land hard on your feet -pause for a count  –  Repeat for 30 seconds!

Jump Squat – 30 seconds – MY FAVORITE!

Target muscles – gluteus maximus, quadriceps

Stand with your legs shoulder width apart, arms extended in front of your body.  Bend your knees into a squat, as if you are sitting back into a chair.  Push through your heels into the air – landing with soft knees into your squat position  – REPEAT!

Lateral one-legged hop 1 minute

Target muscles- gluteus maximus, gluteus medius, gluteus minimus

Begin with your feet shoulder-width apart.  Bend your left leg at the knee and raise it in front of your body.  Push through your right heel and jump to the left.  Land softly on your left foot and raise your right knee.  Repeat moving back and forth.

Have Fun doing this workout! If it is hard do as much as you can and work your way up! Remember to drink lots of water and stretch after your workout!

I was inspired to write this article because a few of my friends are recently pregnant and they like working out – and I have noticed a lot more pregnant women on the trail and in the gym!  Congrats to all and hope this helps you out!

Spring is here and you are getting into shape for summer.  You’ve been working out hard – Feeling strong, healthy and motivated!

But wait something very exciting has happened to you – something you have been waiting for – You Are Pregnant!   So much going through your head – then you wonder, “wait – can I still workout?” “I just started getting into it and feeling good!”

According to the American College of Obstetricians and Gynecologists- YES – you can still workout.  Exercise is not only safe during MOST pregnancies, but it also may ease many pregnancy discomforts and possibly shorten your labor and delivery and recovery time.

Here are some Do’s and Don’ts to follow– but remember to always check with your doctor or health care provider to find out what is best for you and your baby!

DO

  • Exercise moderately for at least 30min on most days.
  • Stick to low impact exercises (walking, swimming, and yoga)
  • Stay cool and drink plenty of water – Dehydration can lead to overheating, which is dangerous for the fetus.  Drink before, during and after exercise.
  • Wear workout clothes that don’t constrict your rib cage as you breathe.
  • Stretch before and after exercise.  Prenatal yoga is a great way to stay flexible and strong.

DON’T

  • Don’t workout to the point of exhaustion.  Make sure you can still carry on a conversation while you’re exercising.
  • Don’t keep exercising if you feel dizzy.
  • Don’t get overheated.  Try avoiding hot environments.
  • Don’t lift heavy weights, lie on your stomach or back, or use machines that require wearing a belt around your waist.
  • Don’t do high impact sports or activities in which you risk falling or injuring your abdomen.

DON’T exercise if you experience any of the following:

  • An incompetent cervix
  • Pregnancy with multiple risk factors for premature labor
  • Persistent second or third trimester bleeding
  • Placenta previa past 26 weeks
  • Premature labor
  • Ruptured membranes
  • Preeclampsia

Some great being fit websites to check out during your pregnancy

www.fitpregnancy.com

www.babycenter.com

www.babyfit.com

by

Cindy Rutland – JC Health and Fitness

Coming next will be “Benefits of Massage during Pregnancy”

Self Myofascial Release Workshop!

Posted: February 15, 2010 in Fitness, Massage

Come learn about SMR – What it is and why it is important!

Do you suffer from low back pain, pain in your knee, or just plain tight muscles?

Well SMR can help re-leave you of these conditions.

Come join Joe and Cindy Rutland and learn about SMR and how to apply SMR to your workout or daily routine.


What is SMR– Self Myofascial Release addresses the body’s fascial anatomy – the fibrous connective tissue that holds the body together and gives it shape.

The basic intent of SMR is to release the restrictions in the superficial fascia, deep fascia surrounding muscles, and fascia related to overall body alignment.

Benefits of SMR

SMR will help restore the body back to its optimal level of function by resetting the proprioceptive  mechanisms of the soft tissue.

DATE    Friday March 12

TIME     5:30 – 6:30 P.M.

LOCATION  Linda Lane Park

PRICE $50 – Includes Foam Roll and Workbook (if you have a foam roll cost of class is $35)

What to Bring Towel and Yourself and a friend!

Call 949-606-6212 or 949-433-7441 to sign up for class

or you can email

jchealthandfitness@gmail.com

Join our blog and get health and fitness tips sent to your email

Hope to see you there!
Joe & Cindy Rutland

COMING SOON TO JC HEALTH & FITNESS!!!

Posted: February 3, 2010 in Fitness

Hey everyone just wanted to keep you posted on some NEW additions to JC Health & Fitness!

Coming Soon in March will be a Saturday a.m. (around 8:30) – Cardio Circuit Outdoor Class – location in San Clemente probably Linda Lane Park! Instructor – Yours Truly Cindy Rutland – YES ME!

I have been working on my personal training certification for a while now and as you who know me all know – I love working out and love to motivate people in working out and helping you to reach your goals! I hope to see you all there and let your friends know too! Further details (price, location, exact time, etc..) to come soon!  If you have any suggestions or questions please let me know!

We also have private personal training or group classes!

Also, we will be setting up our SMR – Self Myofacial Release class in March! Details to come soon! Please read our blog posted 12/07/2009 – titled “What is SMR?” – And for anyone who is wanting the SMR foam rollers we will have them in stock this week for $20!

Look forward to seeing you all on Saturday mornings!

JC Health & Fitness

by

Cindy Rutland

What is Overtraining?  Overtraining is too much… too soon!

Overtraining is the most common cause of injury and poor performance.

So many people are under the assumption that working out all the time is what you need to do to get into shape, lose weight, and get the results you want. But its not only increasing the mileage or increasing the workout load…you can overtrain at any level if you are doing too much too soon!

Rest is the phase during which adaptation takes place – it’s just as important as your workout.  So what actually is rest? Rest includes:

  • Plenty of sleep at night
  • Easy days
  • Days off
  • Alternating activities – i.e. swimming instead of running, working lower body instead of upper body….

If you do not rest your body on your own, it will force you to rest by fatigue – illness, injury, and staleness or burnout!

Trust me, I know the feeling, I have been one of those crazy people that will not rest when its time, and I have created injury to myself…then you are forced to rest and that is not fun! Runners especially are ones that will not take a break or will up their mileage too fast too soon and will try to work through an injury – a friend of mine said, “ You runners are just a different breed – you will never rest!” So, after I realized how important rest is – it actually should be part of your training program – I have been able to avoid injury and am seeing more results.

Here are some techniques that have helped me to avoid overtraining:

  • Hard day / Easy day – instead of doing the same workout or activity each day, alternate your workouts. It takes your body 48 hours to recover from exercise, therefore change it up.
  • If you are training for an event give yourself a 10 week training program.
  • Increase your workout by only 10% per week.
  • If you are training for a race, only make 10% of your weekly workout race-like.
  • Take your morning resting pulse – when you wake up rest in bed for 5 minutes and take your pulse. If your pulse is up, you haven’t recovered from the day before – therefore this day should be a rest or easy day.

I hope this helps you understand the importance of Rest – Please let us know if you have any questions or if you have a topic you would like us to cover!

Thank You

JC Health & Fitness

By

Cindy Rutland

Now that we have made it through the Holiday’s, and we are gearing up for the New Year what are your Health and Fitness Goals?

Everyone is guilty of saying, “ This year I am going to exercise more, eat better, take better care of myself, etc……. Wait – how about being the one that actually does it! It’s  not that hard and think how much better you will feel.

So, we wanted to help give you a few goal ideas and ways you can reach them. Plus, some fun exercises to start your motivation and give you a couple recipes that we liked that are healthy and yummy!

New Year Goal / Resolution

  1. Exercise more –  if you are board with your current workout, try changing it up….do the bike instead of treadmill, go outside and exercise instead of the gym, take a class at your gym, or if you are just starting out – find a gym and trainer you are comfortable with so you will go!
  2. Eat better –  Think about what you are about to eat and if you really need it or just plain want it. More than likely, you are sick of it from the Holidays, and it will be easy to give up.  Try having some vegetables and fruits around to snack on along with raw almonds.
  3. Take better care of myself –  Get a massage – if you read our blog about “Massage Luxury or Necessity”, you know how beneficial they are – so start your massage fund this new year! If you haven’t read it, we posted it on 12/10/2009.

So here is a fun easy exercise that gives amazing results that you could do at home, at the gym or outside:

Plie Squats – This is one of the best exercises that will target your inner thighs, along with working your glutes/ hip, thighs, and hamstring muscles.  It is easy to do and gives amazing results!

  1. Place your feet a little more than shoulder width apart, turn toes outward – your knees should be lined up with your toes.
  2. Place hands on hips to maintain balance – an 8 to 10 lb weight could be held for more advanced only.
  3. Lower your body so your knees and thighs are even, tailbone is pointing down, do not lean over – your back should be straight.
  4. Come up to the top where you started, squeezing your glutes, pull your abdominal muscles in – hips, shoulders, and back stay perpendicular to the ground…. as you come up. Immediately repeat exercise.  Do 15 slow reps of 3 seconds going up – 4 seconds going down.
  5. Once you have the 15 down up it to 25 or more….it may seem like it is easy, but you really are working these muscles so make sure not to over-due it!

Yummy recipe

This is my favorite thing to make at home and its healthy, nutritious, and fills you up!

Broiled  Salmon and Spinach salad

Pre-heat broiler

Prepare a 4 oz salmon filet with olive oil, lemon, pepper, and dash of sea salt

Place on baking sheet for broiler

Broil for about 10 minutes or until salmon is opaque.

Salad

1 cup baby leaf spinach

1 TBS pecans

1 TBS dried cranberries

small handful of mushrooms

½ roma tomato diced

Dressing – ½ lemon juiced, dash of sea salt, pepper, tsp of oil oil…mix all together pour over salad…add more or less of any of the ingredients for your taste buds.

You may serve salmon over the salad or next to it…which ever you prefer!

ENJOY!

Hope we have helped you out with starting off your new year!

Happy New Year

JC Health and Fitness

By

Cindy Rutland

Have you ever seen people at the gym rolling around on some kind of foam roller and wonder what they are doing?  Well most likely they are doing SMR (self myofascial release).

What is SMR?

Self Myofascial Release addresses the body’s fascial anatomy – the fibrous connective tissue that holds the body together and gives it shape.  The basic intent of SMR is to release the restrictions in the superficial fascia, deep fascia surrounding muscles, and fascia related to overall body alignment.

Benefits of SMR

SMR will help restore the body back to its optimal level of function by resetting the proprioceptive mechanisms of the soft tissue. If you suffer from shoulder pain, knee pain, and/or back pain, SMR may help relieve your symptoms.

SMR should be done as a warm up, before static stretching for postural distortion patterns, and/or before any activity – it can also be done during the cool-down process.

Look in our Workouts for some examples of SMR and how to perform them.

Thanks for visiting – JC Health & Fitness

Are you feeling like you have been indulging in lots of great foods, deserts and missing your workouts?

The Holidays are filled with lots of love, great parties, traveling, and lots and lots of tasty and tempting  food that isn’t around the rest of the year.  Here are some great tips to keep yourself motivated and feeling good during the Holidays:

  1. Try to get your workouts in early in the morning.  This way if a party comes up you can go with out feeling guilty.
  2. To get more for your cardio-workout in a shorter amount of time try doing some interval training.  Up the intensity of the levels and/or switch up walking with sprinting and  watch the fat burn off!   The higher intensity increases the EPOC (post-exercise oxygen consumption, also known as post workout caloric burn.  Remember when doing higher intensity you need to cut back the time.  a 20 min interval program is perfect!
  3. If you are tempted by all the sweets and deserts, allow yourself to a small piece.  By giving your taste buds a little bit you cut the craving and skip the risk of over eating all the sweets later on.
  4. Make sure and drink plenty of water!
  5. Have a workout partner or partners – join a group class – this way you can motivate each other!

I hope this helps! Please let us know if you have any questions!

Happy Holidays

JC Health and Fitness