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

To Gluten Free or NOT To Gluten Free?? - by Mikenna Kossow

Everybody is different. Every      BODY  is different. In the quest to better our health and our lives we always find ourselves wondering and questioning “Can/should I eat this?” or “Is this bad for me?”. We wonder what foods could make us feel bad or better. Our diets are crucial to being and living healthy. Our daily food choices affect our health. Recently, I was encouraged by my doctor to eliminate gluten from my diet due to a series of symptoms I have been experiencing for a couple of years now that I could never get answers for.

Gluten is a combination of proteins found in wheat endosperm. Endosperm is a type of tissue produced in seeds that’s ground to make flour. The two proteins that composes Gluten are gliadin (prolamin protien) and glutenin (glutelin protien). Gluten is not just found in wheat, it is also found in other grains such as rye, barley and other crossbreeds.

Going gluten-free is not for everybody and I believe it is something that should be discussed with your doctor if you experience the symptoms that can be caused by gluten sensitivity. Most of those symptoms are gastrointestinal effects, malabsorption of vitamins and minerals, skin rash, migraines, joint pain, and chronic fatigue. A gluten free diet is good for you if you have you have these types of problems but on the flip-side, experts have been saying going on this type of diet when you do not need to can actually be detrimental to your health.

Staying a way from foods with Gluten has helped me. I have been seeing less of some of the symptoms I’ve been experiencing and on my active/fitness level it has helped pull me out of a plateua. I feel healthier than I have in a long time.

Finding what your body needs to live a healthy lifestyle is very important. Good nutrition combined with physical activity can help you reach and maintain the type of healthy life you want to live and ultimately help you feel better inside and out. Your overall health is too important to ignore. So go out and find what will help you feel better, do better, look better, and live better.

Why You Should Quit! - By Ryan Canon

Why You Should Quit!

During the past week or so I have had a similar accruing question presented to me.  “Why are things the same as they were a month ago?” This question rears its ugly little head from time to time. It isn’t the first time I have had to address what is happening. Maybe by me sharing this tip with you it will be some time before I have to address it again. 

The answer is simple. Your problem whether it be fitness related or not , this answer CAN fix it.

YOU SHOULD QUIT!!!

That’s Right QUIT!! You may think I’m crazy. You’re probably thinking “What’s wrong with this guy? You can’t achieve your goals by throwing them by the wayside!”

You would be right but what you are doing right now, just isn’t working. Its time to Quit doing what doesn’t work, step up to the plate and try something different. Do you head to the hamster wheel and run the same distance at the same speed for 3 months and wonder why things aren’t changing?  Then I ask you the same question and a few more. Where is the progression? Where is the variety? Where is the specificity? 

Its time to let go of what doesn’t work and start doing what does.  So what does work? Right? Well that’s the easy part… Just about everything! If you jog, try sprinting, hill sprints, cycling, and swimming. You have to change the stimulus. You have to change the difficulty either harder or easier depending on how you have been attacking your training thus far. Rest is important too. Are you sleeping? Are you taking a days off between your weight training sessions ( if your lifting at all..Which you should be!) Get qualified help from a personal trainer, a doctor, and accountant whomever applies. You’re not expected to do it alone.

I know your working hard or you wouldn’t be reading this and you should continue to do so. But the game plan has to change from time to time. Change is progress!  Cut loose the old programming and push out the negative people and surround yourself with greatness. Exact your next training session. Take a nap. Try doing it all just a little bit different.

Ryan Canon

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

Carbs Are Not the Enemy - Rachele Fultz

CARBS ARE NOT THE ENEMY

There are so many different diets people follow in regards to carbs. 

So do you have to give up all carbs to have nice abs or to drop the weight??  

LOW carb doesn't not mean NO carb. 

Each individual is different in regards to body type or genetics but we could all focus on nutritious, healthy carbs. 

Carbohydrates do raise blood sugar, because they provide so much of your body’s preferred source of fuel: glucose. When glucose levels rise, your pancreas releases a flood of insulin that prompts cells to store sugar.

Low - Carb weight loss plans do work – for a little while. Pounds drop quickly at first because burning stored carbs (called glycogen) releases water.  Simply getting you to lose excess water weight. 

Many Low - Carb products  are packed with as many, or even more, calories than “regular carb” versions. Many are higher in fat. 

“It’s the calories, not the carbohydrates.” We gain weight because people are eating more calories than they are burning. 

Choose moderate to fast - digesting (low-fat) sources of protein, such as egg whites, low - fat fish, turkey breast, chicken breast, whey protein and soy protein. carbs should be low-glycemic and slow-digesting to prevent insulin surges, which could limit fat-burning during the workout. Whole grains, fruit, brown rice and oatmeal are excellent choices.

So to ensure that your body has enough fuel to optimally drive your heavier workouts and start the muscle-building and recovery process, I challenge you to take in the right kind of nutrients before you step into the gym.

Any questions please feel free to contact:

Rachele Fultz 

Personal Trainer

TRX Certified

rachele@guidingfitness.com

(801) 391 - 8169 

STATIC OR DYNAMIC? By Melissa Patrick

STATIC OR DYNAMIC?

As an avid runner I’ve FOCUSED on improving my  stretching technique and increasing the time devoted to  stretching before and after a workout. Usually, whenever I have extra time during a workout I use that time to exercise more, rather than  stretch. So, I now give myself 5 minutes before a workout and 5 or more minutes after a workout to stretch. 

As a regular gym goer I’ve noticed many patrons SKIPPING stretching all together. I mean who wants to stretch anyways? It’s not like you’re going to gain any muscle mass or improve your cardiovascular health by doing so. stretching is important though! stretching corrects muscle imbalances, improves muscle function, relieves joint stress, increases joint motion, and maintains the normal functional length of muscles to list a few advantages. 

I recommend DYNAMIC STRETCHING before beginning a workout and s STATIC STRETCHING after a workout. DYNAMIC STRETCHING is performing controlled movements through the joint’s full range of motion. DYNAMIC STRETCHING should be sport/exercise specific. For example, before running you could do controlled lunges and leg lifts. This active stretching will warm up the muscles to allow for increased blood flow and injury prevention.   STATIC STRETCHING is holding a muscle in an elongated, fixed position for 30 seconds or more, which is best after a workout because it basically “turns the muscle off”. The muscles that were stressed during the workout will relax and loosen. stretching is a fundamental part of any type of workout and recommended for overall health improvements. 

Now that you understand the importance and science behind stretching, I encourage you to give it a shot and let me know how you feel! I suggest 10 left leg lunges and 10 right leg lunges. 1 minute of high knees then 10 front kicks per leg. Now go for a 30 minute run, or brisk walk. When you’ve finished, sit down and STATIC STRETCH (i.e. straight legs and bend forward and hold, open legs and lean left and then right). Spend at least 30 seconds on each stretch. How do you feel? Leave comments below!