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  1. HIIT for the Beginner

    Here are some tips for those that are new to HIIT (High Intensity Interval Training) or are out of shape:

    • Choose the cardio exercise that you feel the most comfortable with (treadmill, outdoor walking, stationary bike, elliptical, seated stepper, etc.)
    • Experiment by exercising a little harder than usual until you feel like you are getting out of breath and then back off to your usual pace or even a little below it
    • Note how you feel during the recovery period and when you have caught your breath then try it again
    • Use longer intervals (2-3 minutes) and limit how hard you go during the higher-intensity intervals (RPE 16-17)
    • The length of the recovery intervals should be longer than the higher-intensity intervals; shoot for a ratio of 1:2 or 1:3
    • When you feel comfortable try one of our sample beginner routines

    Beginner HIIT Workout # 1

    Total time: 20min

    Warm-Up (4:00) – Start easy and gradually increase exercise intensity so that you achieve an RPE of about 11-12 (this is your base level) by the end of the warm-up.

    Stage 1 (9:00) 3 Hills

    Hill #1: Increase speed and resistance/incline to an RPE of 15 for 1 minute.
    Return to base level for 2 minutes.
    Repeat twice.

    Stage 2 (4:00) 3 Sprints

    Sprint #1: Increase speed to an RPE of 17 for 20 seconds. Return to base level for 60 seconds.
    Repeat twice.

    Cool-Down (3:00) – Decrease intensity to achieve an RPE of 9-10. Heart rate should return to within about 20-30 beats per minute of pre-exercise value.

    Reference 
    Ritchie, D., & Sipe, C. (2013). No More Low and Slow (and boring) Cardio. In Never Grow Old (pp. 138-139). West Lafayette, IN: Ruckus Publishing.
  2. What’s Better for Weight Loss: Diet or Exercise?

    You want what millions of other people do—to lose weight. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better prepared to tackle whatever demands come your way, you probably want to find the most efficient for weight loss.

    Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. Without further ado, I present the contenders for your weight-loss attention…

    In the Left Corner: Diet

    While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting.

    What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water.

    In the Right Corner: Exercise

    Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories.

    There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure your weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn calories even when you’re doing nothing at all. Diet can’t do that!

    Who Wins the Battle?

    More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that has been waging on for decades (okay, make that centuries) is ultimately a draw.

    If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today.

    So stop pitting diet against exercise and do both. Your good health and thinner self await!

  3. Ask Yourself

    How hard are you really pushing yourself while you workout?

    Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

    Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

    Focus your mental energy

    It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

    Have an audience

    Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

    Get a caffeine boost

    Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

    Pump up the volume

    Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

    Keep things fresh

    Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

    Stay nourished and hydrated

    Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.

    Find your magic time

    Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.

    Wear clothes that you love

    Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

    Make sure the shoe fits

    Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.

    Use a professional

    If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results. Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.
    Call or email me today and we will get you started on the exercise program that is right for you.

  4. 7 Reasons to Exercise

    Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize. Here are the Top 7 Reasons to Exercise…don’t miss out on these 🙁

    Reason #1: To Melt Fat Away

    The most coveted side effect of exercise is, of course, fat burn. The best know way to lose fat is a combination of a challenging exercise routine and a balanced meal plan. Here’s what losing fat feels like:

    • Your pants become loose
    • People around you begin to say that you look great
    • A glance at yourself in the mirror makes you smile
    • Your energy levels soar
    • You feel amazing

    Reason #2: To Alleviate Pain

    Regular exercise is a great way to alleviate chronic muscle and joint pain. Strengthening the core can lessen persistent back pain and protect oneself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

    Reason #3: To Increase Lean Tissue

    More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

    When you exercise, your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

    Reason #4: To Stay Young

    Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

    Here’s the study in a nutshell:

    • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
    • Once a telomere gets too short, that cell can no longer divide.
    • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
    • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
    • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
    • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
    • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

    Reason #5: To Prevent or Control Type 2 Diabetes

    Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

    Reason #6: To Lower Blood Pressure and Cholesterol Levels

    Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

    • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger the heart is the less pressure it will exert on the arteries.
    • Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

    Reason #7: To Feel Great

    The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

    The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

    Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

    What are you waiting for? Lace up your shoes and get moving!

  5. 5 Bad Habits of Healthy People

    badYou aren’t a bad person –not by any means.

    In fact, I believe that you’re healthier than most. You exercise regularly, watch what you eat, keep up-to-date on the latest health concerns, don’t binge on sugar, and you never – ever – eat fast food. Well, almost never.

    But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

    The following 5 Bad Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

    1. You’re Dehydrated

    • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
    • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
    • Dehydration also slows your metabolism, which hinders weight loss.

    You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

    The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

    2. You Eat Out Too Often

    • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
    • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
    • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

    The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

    On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

    3. You’re Sleep Deprived

    • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
    • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
    • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

    The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

    If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

    4. You’re Stressed Out

    • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
    • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
    • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

    One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

    Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

    5. You’re on Exercise Autopilot

    • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
    • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
    • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

    There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

    Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

    Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

    It’s my goal to see you achieve Your Personal Best. I believe that you’ve got what it takes.

    It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

  6. Stay Fit on Your Vacation

    Leaving town for a summer get-away? If you’re not careful your vacation will quickly turn into a fat trap.

    I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

    There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

    The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

    Step #1: The 1/3 Rule

    Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

    Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

    Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

    At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

    Step #2: The Exercise Rule

    This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

    Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

    Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

    • 20 push ups
    • 30 seconds of jump squats
    • 20 walking lunges
    • 30 seconds of plank hold
    • 30 seconds of rest
    • Repeat from the top 3 times

    Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

  7. 5 Reasons to Work out with a Friend

    partner 2We know the saying goes less is more, but let’s be honest. Sometimes two is just plain better than one. When it comes to working out, having a friend along for the ride – or lift – can be beneficial.

    Less likely to skip workouts 
    Scheduling your workout session with a friend helps hold you accountable for getting to your sessions. Knowing someone is waiting for you not only motivates you to show up, but to work hard as well.

    Push yourself harder
    Exercising with another person pushes you to do your workout and do it to the best of your ability. Typically – if you work out with a friend who is stronger or faster than you, you’ll be more likely to test your own limits.

    Try new exercises
    It’s less intimidating with a friend to try a new exercise such as strength training or lifting heavier weights. When trying something new, your friend will provide a confidence boost and can also spot you to keep your safe.

    Work out longer 
    Time flies when you’re having fun… or at least when you are distracted. Having someone to talk to between sets lets you focus on something other than the pain of working out and makes the time go by faster.

    Shared recovery
    There’s nothing worse than undoing all your hard work at the gym with unhealthy foods. A friend who’s worked up a sweat with you is likely to want to join you for a healthy post-exercise meal or snack.

     

  8. Push up Your Technique

    The push up is one of the easiest exercises to do anywhere you go.  The great thing about it is that anyone can do a push up and all you need is your body. This blog is about learning the proper technique on how to do a push up and how improper technique can lead to injury and weaken the effectiveness of the exercise.

    Muscles at Work!

    Since a push up requires multiple joints use, it will take more than one muscle to execute the exercise properly.  Pushups are known to work the chest, triceps, and shoulders but require much more than that for proper technique.  The abdominals and glutes are important in the exercise because they help stabilize and align the upper and lower body.

    Improper Technique

    Whether doing push ups from the knees or toes, it is important to stay in alignment to avoid injuring the low back or shoulders.  One of the more common mistakes people make is having their butt too high or low in the air.  This will significantly reduce the effectiveness of the exercise and may lead to injury.  Two other bad techniques are arching your upper back or having your head in the wrong placement.  Both of these techniques will cause tension on a person’s neck and ultimately affect someone’s posture.  The last improper technique, which can easily be adjusted, is having the elbows out too wide.  This will cause the humerus’s head to nudge up against the clavicle which can cause sharp pain or discomfort.  A great fix for this is to just bring in the elbows.

    improper technique 1 improper technique 2

     

     

     

     

     

    Proper Technique

    Proper push up technique will start from the head all the way through the legs. First start off by having a straight head and neck position so that you do not get any neck pain.  Next, your shoulders should be back and stable while your hands should be slightly wider than shoulder width apart, and at chest level.  Your hips and torso should also be straight by keeping your core and glutes in tightly engaged.  Once you are in the start position, lower your body until your arms are at 90° so that you can avoid injury to your shoulders.  Now you can go lower that 90° but it all depends on whether or not your shoulders are healthy enough to handle that type of range of motion.  Whether doing push ups from the knees or toes one should always get a full range of motion and at a controlled tempo.  Doing a push up too fast can cause you to lose technique and not engage all of your muscles properly.

  9. Fall Fitness Guidelines

    Fall is a time when LOTS of people are starting to make fitness goals and we want to make sure that you reach those goals.

    If you follow these Fall Fitness Guidelines you will be well on your way to seeing serious results this season!

    1: Moderate Aerobic exercise: The American College of Sports Medicine suggest all adults should engage in 30 to 45 minutes or more of moderately intense physical activity daily to maximize fitness gains and fat loss.

    2: Concern for Muscle: According to the Mayo Clinic, if your aerobic workouts aren’t balanced by a proper dose of strength training, you’re missing out on a key component of overall health and fitness that will maximize fat loss, build bone density, improve posture, develop muscle tone and slow down the aging process.

    3: Right Nutrition: Eat 5-6 small meals and snacks each day. Studies indicate that when people eat more regularly throughout the day, they are less likely to overeat or indulge in less-healthy choices.

    4: Drink Water: Our body is 50-60 percent water, and when we are dehydrated, our body and its organs and systems don’t function at their optimal level. How Eight Glasses a Day can Keep the Fat Away

    5: Practice the 80:20 rule. You can’t expect to be perfect for the rest of your life, and setting these types of high expectations will definitely set you up for failure and feelings of inadequacy. The 80:20 Diet Rule

    6: Limit your alcohol intake: Alcohol poses a number of problems. It is high in calories and lacking in nutrient value.Is Alcohol Making Me Fat?

    7: Increase your daily activity: Try to think of ways that you can be more active throughout your day without having to actually exercise. 200 Healthy Calories In/Out
    8: Journal: Keep an activity and food log. Record your daily exercise and what and how much you eat. Food Journaling is Good For Your Health.

    For more details on these guidelines read this article

    Yours in Health & Fitness,
    Lisa Wright

     

  10. Gardening Workout

    Click on image for gardening workout!

    Spring is Here!

    The best part of spring? Gardening! Get your garden ready and workout at the same time! Simple gardening like raking, fertilizing, weeding  and mowing can all give you a workout.

    This Spring-Workout shows you three different levels of activities! What are you waiting for? The weather is perfect to get your gardening workout on.


Your Personal Best Location
Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com