OC Outdoor Fitness

Ok, so you need to be watching your food intake now in order to be meeting your weight loss goals. Some of you are cleansing and that will help tremendously!

I highly reccommend Isagenix,

but if you want to go it on your own, there is a 3 day cleanse from

http://www.energiseforlife.com/detox-recipes.php

These are thereceipes, and you basically just alternate them for breakfast, lunchand dinner, with TONS of water. When you read the "plan" section you donot have to buy ALL of that stuff. a Good omega 3 oil or flax oil and acleansing tea that you like is sufficient. On this cleanse you do noteat solids you only juice and you do it for 3-5 days.

HOWEVER, cleanse or not you need to be watching and reducing your sugar intake, and the amount of proccessed foods in your diets.

THink FRESH fruits and Veggies, LEAN meats, and PORTION CONTROL PORTION CONTROL!

On Tues of next week (2 days before baby day!) We will be eating breakfast and dinner at the facility after workout. WE will be testing your knowledge on portion control. So workout will be 45 minutes and then I will be talking with you each for about 15 min afterwards, and then enjoy some breakfast or dinner!!

See you soon!

OK All here are our events coming up for 2010...

Make sure you go to active.com to sign up for these!

OC Half Marathon May 2, 2010

http://www.ocmarathon.com/

Camp Pendelton Mud Run June 12, 2010.... THis will sell out FAST so if you are going to sign up, do it fast!

http://www.camppendletonraces.com/mud_sat.html

And thennnnnn for those who are up to the challenge!

The Maui Marathon (you can run the half or even the 5k or 10k) Sept 19, 2010

http://mauimarathon.com/

Please let me know which events you are wanting to sign up for!

OK, so this is a pretty common question. I get a lot of people who say they work their abs all the time, and they can't seem to get rid of the pouch or muffin top that forms.

First of all... if you aren't doing cardio and watching your diet you will never have a six pack. No matter how many infomercial products and 6-minute ab workouts you try if there is any subcutaneous fat on top of the muscle it will not allow the muscles to "pop" through, however you can get a stronger core regardless of the fat layered on top.

That being said I have included a video by 2 pilates instructors tha texplain the 4 layers of muscle. While the twinsies are a bit creepy they do a great job with this explanation. Please watch now.

OK, so basically that Transverse Abdominal muscle (we label it TVA) is the key to the Holly grail of getting your abs in shape.

When you are preforming a "crunch" you are typically targeting the rectus abdominal the muscle layer on top (Rawbie, this is why your back hurts when you are working on doing crunches) The TVA is the musclethat supports the back.

Try to first work on just learning to contract this deeper layer Transverse Muscle. By laying on your back, bending your knees, put your hands on your belly. Now.. COUGH, and LAUGH. When you cough and laugh both of these are involuntary contractions of the TVA. Now the trick is being able to voluntarily contract that muscle and talk and breath atthe same time. This takes practice.

So continue to lie on your back and take 1 deep breath in, now exhale,exhale, exhale (until there is NO breath in the belly) and feel almost as if you are blowing up a balloon, feel that muscle contract at the end there? That is your TVA.

Another way to practice engaging this is an exercise that is sort of cheating. See ideally you want your spine and pelvis to stay neutralwhen contracting the TVA BUT at first you have to learn how to contract that muscle, so I have a temporary cheat method.

Continue to lie on your back. now press your spine down into the flooras if you were squashing a spider between your spine and the floor.

Now extend the right leg along the floor and then lift it up about 3 inches off the floor

do NOT let the back move!

keep pressing it into the floor

now extend the opposit hand up and back behind you (like your stretching it out)

Check your back! Is it moving??

Now cough or laugh to double check that you are engaging that TVA muscle. and continue to press the spine into the floor.

Now why is this a cheat method? Because a True TVA contraction involves no other muscles, and here we are asking for assistance from the hip flexors and the glutes to keep the back down. Now if done correctly youwill feel a lot of work being done deep into your abdominal wall. it should feel differently then the "burn" of a crunch.

I would suggest you do the above exercise holding that leg and arm out for up to 40 seconds (start with 20 seconds if this is very difficult) repeat on both sides, and do it every day for 10 days straight.

When you are ready to move on.

Add in slow abdominal crunches. with the knees bent inhale as youslowly exhale all the air (like in the above exercise) keep exhalingeven when you think you are done, and get your shoulders up up up! andthen Slowly come back down. This should take 8 full seconds, and shouldbe very slow (10 crunches should feel very difficult if done properly)

Repeat this everyday for 10 days straight.

When you are ready to move on let me know!

I will try and video tape these both using one of my clients so you get a better understanding! Being so prego I am not a good example of howto work the abdominals ;)

Aja Sedman:

Ok nat. How much cardio should one do to lose lbs?? What's the ratio to lifting weights??? Do they go hand and hand??!

Ok the short answer

How much cardio should one do to lose lbs? You need to BURN 3,500calories to lose a 1 lb of fat Therefore whatever cardio you do 5-7days a week needs to burn 500 calories.

You should lift weights a minimum of 3 days a week, the sessions can beshort and intense or with longer periods of rest, just get the workdone.

YES you MUST do BOTH!

And now for the LOOOONNNGGGG answer

First of all there are MANY theories and just as much research thattells us alllll kinds of confusing things about cardio and weighttraining and weight loss.

First things first, a lot of what you do is (or should be) based onyour goal, your health history and your genetic ability to lose or gainweight. Fitness is NOT a quick fix for weight loss, it is a life longjourney of health and it is certainly NOT a one size fits all plan.

First of all both cardio and weight training are essential for ahealthy lifestyle. Weather you do high HR cardio or low HR cardio… justdo it. Weather you do high load or light load weight training Just doit.

That being said let’s look at specifics.

How your body converts food to fuel depends on several energy pathways.

When your muscles are at work (any type of work) you have to use energy(calories, and stored fat or chemicals) in order to sustain that work,you body will pass through different energy pathways depending on thetype, duration and intensity of the work being performed. See the belowscientific junk for the details.

But basically the longer and slower you do cardio (long walk/hike orjog or bike ride vs. a sprint) your body will by laws of biology after20 minutes stop using glucose and carbohydrates and tap into stored fatin your body. Now JUST because your body is taping into your fatreserves, Doesn’t necessarily mean that if you take a long walk 6 daysa week you will automatically loose tons and tons of weight (HUH!??Why? Because ULTIMATELY WEIGHT LOSS is a more simple formula of acaloric deficit or excess burn of 3500 calories a WEEK (so you eitherBURN 500 extra calories a day or consume 500 LESS calories a day)

So still HUH? Well let’s say you take a walk getting your HR up but notmaking your body work hard at the high end of your HR zone, and you are5’2 and 135 lbs, and you walk 3 miles in about an hour you will burnabout 300 calories, and an unknown amount of fat…. BUT let’s say thatsame person RUNS for an hour. IN an hour you can cover twice thedistance and burn 600 calories but you will BURN more fat because youare forcing MORE muscle fibers to work and ultimately you are buildingmuscle. Remember the more muscle you have ON your body, that musclerequires more metabolic work FROM your body and therefore you areburning more calories at rest.

So now let’s go to weight training. Weight training/resistancetraining/strength training forces the muscles into a state of fatigueand therefore the following 24 hours while you are resting your body isat work (metabolic state) to repair tears in the muscle andstrengthening those muscle fibers. Therefore overtime you burn morecalories and fat at rest additionally the benefits of building musclesincrease bone density, better over all structural support of the body.

Phewwwwww I know it is all very complex but no matter what just MOVE and KEEP moving everyday!

Now… specific to YOU AJA: You are so tight that often times excessiveweight training or cardio in one position can actually lead you toinjury (combined with the fact that you stand all day long) So whileSpinning is an AWESOME workout, if you were to do it 3-5 days a weekover time your back would just be torn up. So you need a very clearbalance of the yoga you hate, jogging, spinning and circuit training,you have to spend MORE time on the foam roller before and after all ofthese activities.

3 energy pathways defined:

· ATP - Adenosine Triphosphate: a complex chemical compound formed withthe energy released from food and stored in all cells, particularlymuscles. Only from the energy released by the breakdown of thiscompound can the cells perform work. The breakdown of ATP producesenergy and ADP.

· CP - Creatine Phosphate: a chemical compound stored in muscle, whichwhen broken down aids in the manufacture of ATP. The combination of ADPand CP produces ATP.

· LA - Lactic acid: a fatiguing metabolite of the lactic acid system resulting from the incomplete breakdown of glucose.

· O2 means aerobic running in which ATP is manufactured from foodmainly sugar and fat. This system produces ATP copiously and is theprime energy source during endurance activities

These energy pathways are time duration restricted. In other words,once a certain time elapses that specific pathway is no longer used.There is some controversy about these limitations but the consensus is:

Duration Classification Energy Supplied By

1 to 4 seconds Anaerobic ATP (in muscles)

4 to 10 seconds Anaerobic ATP + CP

10 to 45 seconds Anaerobic ATP + CP + Muscle glycogen

45 to 120 seconds Anaerobic, Lactic Muscle glycogen

120 to 240 seconds Aerobic + Anaerobic Muscle glycogen + lactic acid

240 to 600 seconds Aerobic Muscle glycogen + fatty acids

Hi All!

We are ALLL moved in to the new space! Wow what a difference from LAST year when we moved, this time it only took us 2 days! Instead of 2 months!

Anyway, classes Resume on Monday night. Same Schedule.

New address!

8 Whatney Suite 123

Irvine, Ca 92620

Located on Bake/Rockfield  near Corporate Tilly's

So I know that some of you are heading to Dana Point for the Turkey Trot and others are participating in their local 5k. So while we will not have workout on Thursday, I encourage you to GET out there and GET MOVING! Pre-burn those holiday calories!

Annnnnddd I will see you bright and early on Friday morning at 8 am at the stairs in Dana Point!

Lose Weight BEFORE the New Year!

I will be hosting the first ever indoor bootcamp! At least for me anyway!

Monday-Friday 5:45am-6:45am

Begining Nov 30 2009- Jan 8, 2010.

We will have Christmas Day off only. But we will workout Christmas Eve!

$299 for all 6 weeks (half the price of Extreme Boot Camp and Adventure Boot Camp!)

What is the difference between this and the other group sessions?

There is no personalization in this 6 week program, just push it to the limits, sweat it out and pump it up. We will not be focusing on individual goals but pushing through the holiday lbs together. There is no initation fee or private sessions required. And individual passes can not be purchased for this camp.

This is a great way to kick start your New Year goals!

See you soon!

:o

Nat

Don't forget to change your clocks tonight... Fall Back 1 hour tonight!!

          I wouldn't want you to miss workout!!

OK, So you know I bought those square mirrors... ummm forever ago, to line up on the wall at the studio with all of our fitness goals.

So I am FINALLY gonna do it... But here's the catch... we are doing it as a challenge!

You will pick a goal that you want to meet for yourself in the next 8 weeks (between Nov. 1, 2009-Jan 1, 2010)
This goal can be ANYTHING related to your fitness and health.

My goal is to be able to do 10 pregnant sider push ups.

Jesse's is to lift weights 2 days a week.

Sooo start thinking about what you want to make your goal, and the next time you come into the facility get ready to decorate your mirror piece!!!!

Here's to an amazing 2010!!!!

As all dog lovers know, dogs make wonderful companions and are usually content to do whatever their owners are doing, from taking a ride in the car to lounging around on the sofa on a lazy Sunday afternoon.However, having a dog gives you great excuse to get out and exercise! Whether that means taking a brisk walk or running along a park trail,you and your dog can both benefit.

Besides getting in better cardiovascular and physical shape, walking or running with your dog can also help:

* Boost your mood

* Lower your blood pressure

* Strengthen your bond with your dog

* Keep you motivated to exercise regularly (you dog will bug you to stay on your routine)

Running or walking with your dog isn't just good for you; it's also good for your dog. Exercise keeps his heart, lungs, joints, and digestive and circulation systems healthy, and it helps him control weight and expendenergy. If you've ever noticed your dog racing extra fast around your house or yard (sometimes referred to zooming), you've witnessed himtrying to burn up excess energy.

Regular exercise can also prevent your dogs destructive chewing, biting, and digging and can calm hyperactivity and anxiety.

Dogs are like people, they need to build up to distance gradually. A 30-minute run should be plenty for most dogs. Less for puppies, olderdogs or dogs recovering from illness. Swimming is also a great way toexercise with your dog, if he enjoys the water.

Running or walking with your dog can keep you motivated to stay on track and get healthy together. Plus, what could be better than spending quality time with your best dog friend?