Finding Your Inner Circle

It’s a hard fought battle in the gym, in the grocery store and at home in the kitchen. It’s harder still in those places of judgment like your work office or sitting at a restaurant table across from friends, family and the likely acquaintance. Do I bow and follow or do I take my stance and BE my goals. Where do I derive my inspirations and motivators? How do I win this WAR!

Last Sunday afternoon I found myself surrounded with old friends and new alike at a park in Rocklin that I hadn’t ventured into before that day. A great day to play FOOTBALL!! It had been a long time since we last gathered for a game or anything for that matter.  After a couple hours of ugly pass patterns and smashing each other to bits we find ourselves reminiscing and gaining speed on each other’s lives as old friend might do. This leads me to sending an email to an old coach of mine and writing to you. 

It’s a re-realization I come to that those who care most for you are those who give it to you straight; Tell you when you wrong; Pick you up when you are down. They are the one who appreciate you for your differences and allow you to be who you are without scrutiny. These people are part of your inner circle.

The past, though it has gone, is pure education. The moments you have embraced the wild, you regret. Most importantly the moments when your stomach fluttered and your chest tightened, when you felt like all you were about to do was explode in total……fear, excitement, sadness, joy. Those moments are part of your inner circle.

Your present along with you future and future goals are all dependent on how you find and build you inner circle. Those whom we keep near and the moments we create, should all be enough to inspire and motivate in some way. Fill this circle with experiences and people worth sharing to the world. If you’re not willing to share some or all of this with the world ask yourself “If I continue with this (person/thing) how could I ever be In control of my life?” The vulnerability of the entire world peering upon your inner circle should leave you humble and proud to have inspired so many. If it does not it is not the world that looks down upon what you have done rather it is you who is still looking Down. For those out there look aimlessly down at the grown this is YOUR CALL TO ACTION! It’s time to lift you head, dig deep inside and come full circle. There is little in this world that will do for you, that you will not do for the world. Become that little piece of this wonderful world that shines bright from within your inner circle.

Ryan Canon   CFT

We learn We grow We conquer!

Contact: Guiding Fitness at 916-626-7739 or by email at info@guidingfitness.com

For a more direct approach contact me at Ryan@Guidingfitness.com

What is BMI?

A BMI (Body Mass Index) is a tool that calculates the ratio of your body mass and height. Many organizations use this calculation to estimate body fat and tell clients that they are obese or overweight even if the clients have 15% body fat or less! Collin Kaepernick, quarterback for the 49ers, is a 6’4” 230lb male with a BMI of about 28, which is overweight. Compare him to a sedentary couch potato with the same proportions and they will have the exact same BMI. The difference between the two people is that one has more fat free mass (muscle, bone, anything other than fat) while the other has more fat mass. BMI is not an accurate indicator of body fat percentage!

For an ACCURATE  body fat percentage there are tools out there to help! One of the best ways is to do underwater (hydrostatic) weighing but that is expensive and only a few locations offer it. Also you can ask your doctor about x-rays, or air displacement plethysmography, which are really expensive, as well.  Some clubs and studios also have equipment to analyze body fat that is less accurate but less expensive, such as handheld machines.  With the handheld equipment you will get a ballpark range on your body fat percentage.  Another method for estimating body fat percentage is to get your skinfolds measured, which is the next best thing to hydrostatic weighing. This is where a caliper is used to measure the amount of fat in a skinfold pinch on various areas of the body. 

Here at Guiding Fitness we have a handheld machine to estimate your body fat percentage! I also have a skinfold caliper to provide for skinfold testing. Let’s stop over analyzing about our BMIs and find out our body fat percentage correctly   I am offering free skinfold tests to anyone who would like their estimated body fat percentage!!!  Please contact me or Guiding Fitness for details.  

By Melissa Patrick

(916) 532 - 8779

melissa@guidingfitness.com

The Body Competition: Kylie's Inroduction

My whole life I've just wanted to be thin!  I did like most teenage girls and compared myself to the average 5'5 110 pound high school cheerleader that I could never be... Although I have always been very active I have never been a small girl. At 5'9 and 160 pounds I have busted my booty and done tons of cardio to have the body I have today. 

This is a cardio body! 
I feel and look good but I want to be stronger.  My passion is to help others love and be strong in the body they have. As a partner of guiding fitness my goal is to help the community be healthy and active.. to change the world. 
Going into this body competition I have a lot of fears and I know it's going to take a lot of work but I'm inviting you to watch my process and my progress as I take this body to a bikini competition and push it further than it's ever been pushed before. 

For more on this amazing journey click the following link:

Kacie and Kylie's Journal: The Body Competition

The Body Competition: Kacie's Introduction

No, that is not a 6 pack in that pic.. it's a pile of stretch marks and lumpy fat. Besides when I was pregnant, this is the most out of shape I've been. I know a lot of you are out there saying whoopie because you see a big teddy bear about to hibernate when you look in the mirror. Keep in mind that fitness is my life, my passion and my career. There is no excuse for me having wiggle in the middle (and arms and legs and back lol). It's like when you walk into a hair salon and see a stylist that looks like their daughter cut their hair with a chain saw... just not acceptable! I'm sure you take a lot of pride in your career; Accountants with perfect spreadsheets and sharp minds, florists with their beautiful arrangements that bring joy to so many people, bank tellers that keep a smile on their face no matter the situation, stay at home moms that do the job of 7 people... we all have our strengths and mine lately isn't so strong, literally! 

So here is my story. By sharing my crazy life, I hope to inspire you to stop making excuses and start making a plan, for whatever it may be! 

For more on this amazing journey click the following link:

Kacie and Kylie's Journal: The Body Competition

Sleep and Exercise - Stop Swapping! - By Rose Larrabee

Do you rise early in order to get in your daily workout? Do you make sure to get to bed at an early hour? Are you sleeping at least 7 hours before your alarm calls for you to awake and put your body to work?

These are very important questions to ask yourself. I have known many individuals who wake up early in the morning to work out after only 4-6 hours of sleep.  As a trainer the thought of sleep deprivation while giving your body such a physical push to follow has always felt unsettling.

The fact of the matter is: exercise, sleep and nutrition form the triangle of health, and all are related. For the most part sweating and slumber share a “bidirectional relationship”. Individuals who sleep at least 7 hours tend to have a more energetic and productive workout. While those who get less sleep feel lack of motivation and don’t put in as good of an effort to their workout. Similarly, exercise contributes to an increased quality of sleep.

Keep in mind as you set your alarm clocks that robbing yourself of sleep is counterproductive to good health. As is robbing yourself of exercise. 

Our bodies rely on SLEEP for their health, 

for RESTORATION of our minds and physical being as well as 

your PRODUCTIVITY in daily tasks.

If you are one who tends to not get a good 7 hours of sleep for the sake of exercise or if you just throw exercise off so you can sleep - here’s the best advice I can give you, “stop swapping one for the other.” Find a way in which you can either get to bed earlier or exercise at a different time.  Some find they can get to bed 30 minutes earlier each night in order to get the sleep they need and still awake early for exercising. Others exercise during a lunch break or do shorter workouts that still provide great results.

One good example of a shorter but very productive workout is interval training which involves intense but brief bouts of exercise. As a mom, interval training is one way I have personally begun to workout. I find I have cut my workout time in half, but have gained even better results than my old ways.

There is a way to keep your health and fitness balanced. I hope this information helps you find the way that works best for you and your all around well being! Get to bed early tonight!!

Swimming For All - by Brea Files

Hi Everyone!! Have you or have you wanted to put your children in swim lessons but don't want the hassle of a community pool or a big group swim lesson? Well your in LUCK!

I teach swim lessons in your home, in your pool and give one on one attention to you or or your child. My students ages range from six months to adults of any age.

I have always had a love for swimming and just being in the water. I have been very fortunate for the opportunities to teach and help people learn to swim for the last four years. I love being able to teach the proper technique of swimming and seeing the joy of my students faces when acquiring a new skill. 

It's not only the techniques I love to teach children or adults, but it's teaching them how to be safe and smart in the water. I want be people to enjoy and love the water just as much as I do. With proper instruction everyone will be able to enjoy the summer time in the water. Just remember that being safe in and around the water is the best thing. 

Interested in Guiding Fitness’ Personal Private Swim Lessons? 

Contact us today! 

(916) 626 - 7739

info@guidingfitness.com

Facebook.com/guidingfitness