Tag Archives: rest

Free tips of fitness

30 Nov

Today’s 10 FREE tips of fitness.

1.) How is your rest? So important, it’s just as important as working out. Make sure you get to bed early and turn off your electronics. This is how we build muscle, resting.

2.) How is that gratitude list?

3.) Remember every moment is precious, time really does fly, I can’t believe it!

4.) throw in a yoga class or a home video. I just did a Rodney Yee video last night at my house, great way to wind down and get your flexibility in.

5.) pause

6.) jump rope

7.) Take the stairs

8.) eat veggies every meal, yes EVERY MEAL.

9.) we are effected by those around us, are your surroundings uplifting or are they weighing you down? Something to think about.




Today’s 10 tips of fitness. January 14th 2013.

14 Jan

Today’s 10 tips of fitness. January 14th 2013.

1.) How have the first two weeks of the new year been going so far?

2.) “Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” – Muhammad Ali (World Champion Boxer)

3.) How is your rest? It feels like Monday.

4.) How is your breakfast? Try sweet potatoes, or mix in what you ate for dinner.

5.) today’s nutrition tip: no sugar this week.

6.) today’s fitness tip: mix up your cardio, if you are rock’n the treadmill on the regular, try the stair master, or the elliptical. Minimum of 20 minutes, do not lean on the machine, keep your core engaged, torso upright.

7.) I did measurements with a client this weekend, she has lost 81 pounds! since we have been working together. So amazing! she is in the solution. Making her trainer so proud! Keep it up!

8.) you can over train, keep your workouts to a maximum of an hour. W Edmonton want to have a cortisol issue, that’s what is released and causes you to store fat, belly fat.

9.) feel free to email me any questioned on any fitness issues you are having.

10.) Never give up! Never.




Today’s 10 tips of fitness. Monday December, 24th

24 Dec

Today’s 10 tips of fitness. Monday, December 24th, 2012

1.) Remember to chew your food, slow down when eating.

2.) Invite your older neighbor out for a walk.

3.) if your looking for a holistic chiropractor in San Francisco, look no further.
Dr. Kim Makoi will help you. Here is his website https://kim-makoi.squarespace.com/home
He is someone that I know personally and trust.

4.) Be kind to each other

5.) think about the food you are eating and how much of it turns into sugar.
Type 2 diabetes is on the rise and it can be prevented with proper nutrition. I don’t want to come across righteous with nutrition, I find it to be a vary hard subject to talk about with most people. I am finding in the last two years that I have started to talk more about nutrition with client s and family, friends, most people are just accepting that type 2 diabetes is a normal thing. I grew up eating sugar cereal, and more candy and sugar then anyone could imagine, most of my family has a sugar problem, too much. My work today is to educate people on this subject, ( proper nutrition). I find it to be vary political and complex.

6.) if you live in the Bay Area like I do, enjoy this sunshine we are having at the moment.

7.) today’s nutrition challenge: eat kale today

8.) fitness challenge: stretch

9.) look in the mirror and say, I AM GREAT! I AM DOING A GREAT JOB!

10.) never, ever give up!




Today’s 10 tips of fitness. Friday December 21st, 2012

21 Dec

Today’s 10 tips of fitness. Friday, December 21st. 2012

1.) listen to your body. Is is tired? Then rest.

2.) calm natural is a new product that I have been using. It’s a magnesium supplement. I recommend it to you all. These are some words taken from their website http://www.calmnatural.com.
Magnesium is one of the most important mineral because it is needed for over 350 different processes in your body; among these functions are digestion, energy production, bone formation, energy production, muscle function, creation of new cells, activation of B vitamins, relaxation of muscles and the functioning of your brain, heart, kidneys, along with your nervous system.

Minerals like Magnesium are needed by the body to absorb Calcium properly. Around 49% of our magnesium is found inside body organs and cells of tissue and the other 50% combined with calcium and phosphorus in our bones; Only 1% of the magnesium is found in our blood serum. Magnesium deficiency is hard to detect checking blood serum levels as our body insures that the correct magnesium level is in our blood. It will even take it from other places such as your bones, which reduces any chance of detecting a potential magnesium deficiency.

3.) stay in the solution. You’re doing a great job.

4.) We may encounter many defeats but we must not be defeated. -Maya Angelou

5.) today’s nutrition challenge: no sugar

6.) today’s fitness challenge: 5 minute warm up, 5-10 minute stretch, run in place for one minute, 15 air squats, jump rope for one minute, bicep curls x 15, 20 hill climbers, plank for 1 minute, jump rope for one minute, seated row x 15, run in place for 1 minute. Get some water and repeat. If you feel light headed STOP! You can do two or three sets. Enjoy! Then get some nutrition after.

7.) remember to much of anything is probably not good, switch up you nutrition, your workouts, the way you walk or drive home, challenge your mind, we can be such creatures of habit.

8.) people always ask me if its ok to drink coffee. I think too much of anything is not so good, if your sleep is bad don’t drink it after 12 noon. I drink coffee every day, I have a timer set, so the smell of it is under my nose is waking me up in the morning. I know coffee drains us of a lot of nutrients , I hear it also fights gout, who knows, it’s my one thing I have and I love it! I love the smell, the taste. I say enjoy a coffee every once in awhile.

9.) yes, this time of year we are all busy and over worked, celebrating the holidays, what ever it is you celebrate, are money is stretched, our brains are spent and our bodies have been running, yes rest, but also get in at least a brisk walk, do something for yourself in this time, make the time for you.

10.) never give up, your worth it!




Today’s 10 tips of free fitness.

14 Dec

Today’s 10 tips of fitness. Friday December 14th.

1.) set the tone for the day. When you wake up say ” it’s going to be a great day” or ” I am going to have a great day”

2.) remember abs are made in the kitchen, we do not have to do crunches EVERY DAY, in fact that is over training that muscle group is just a thin layer of muscle, we can over do it when we are doing 100 crunches a day.

3.) after workout snack: two or three dates and a small handful of almonds, eating the dates gets your insulin levels back up, we DO NOT want dips in our sugar. Keep them even, after our workouts we are depleted, think about calories going in and calories going out.

4.) how is your breathing when training? Pay attention to it, I know when clients are not breathing when they are getting red and lips turning purple, keep an eye on your breathing in general.

5.) check out http://www.yourownhealthandfitness.org this is a great radio show at 1pm every Tuesday. You can also download the shows. It’s on 94.1 KPFA

6.) stay tuned for my 90 day challenge that I will be offering in the new year.

7.) if you live in the Bay Area, I will be offering a group fitness class in the new year. Stay tuned and check out my website for details.

8.) walk away from people that are not supportive and negative in your physical fitness routine and nutrition. They are bringing you down, let your light shine!

9.) go to bed and set intention, ” ahhh I am going to rest well tonight” or “I am grateful for the day I just had.”






Today’s 10 FREE tips of fitness. Sunday December 9th. 2012

9 Dec

Today’s 10 tips of fitness. Sunday December 9th. 2012

1.) breakfast: kale yams eggs w/ bell peppers.

2.) sit quiet for 10 minutes

3.) gluten/wheat free muffins:
1/2 cup coconut flour
1/2 cup organic pumpkin
1tbl spoon of cinnamon
1/2 tsp of sea salt
1/2 tsp of baking sod
6eggs beaten
4 tblsp of butter
1/3 cup of maple syrup
3/4 cup of dark chocolate chips
Per-heat oven 375 bake for 13-16 minutes

4.) today is Sunday, most people ask me if they can use this day as a cheat day, I say no, sure you can have some down time, but lets not blow all of the hard work you did all week long, eating junk food and drinking, this will just increase inflammation in the body.

5.) take the stairs

6.) Most of us are about as eager to be changed as we were to be born, and go through our changes in a similar state of shock. James Baldwin

7.) fear is what stops us, courage is what keeps us going.

8.) today’s fitness challenge: stretch and foam roll.

9.) get to bed on time tonight. Turn off the phones, I-pads, laptops while we are in bed, it is so stimulating. Read a book, something calm.

10.) this is your life, make it a long one. Never give up!




Todays 10 tips of fitness. Monday, November 26th 2012

26 Nov

Today’s 10 tips of fitness Monday November, 26th, 2012

1.) breath, we are not breathing enough, in the gym, on the job, take a deep breath.

2.) did you get a foam roller yet? It will change your body and life. It’s your homework.

3.) keep a food log, it will help you reach your goals so much faster, the are great free apps or you can just write it down on a sheet of paper. The first five people that send me there nutrition log for one weeks worth of your nutrition I will give you my opinion on what is happening. Why your not meeting goals, first five.

4.) cut out wheat/gluten

5.) start to visualize what you want to look and feel like, also how you want to be and feel at work, walking down the street, better posture.


7.) how is that gratitude list going I suggested a few days ago? When you wake up or when you go to bed, write down what your grateful for, 5-10 things.

8.) get a message, your tight, increase your flexibility.

9.) hire a trainer to help you meet your goals and push you, accountability.

10.) rest, get your sleep.