1 ROUND
💪Your FREE 5-DAY METABOLIC JUMPSTART CHALLENGE IS HERE! 💪
💡Metabolism isn’t a “thing” – it’s actually a process that happens in your body’s trillions of cells as they convert the food you eat into energy.
🤩The great news is that there are steps you can take right now to ACCELERATE your metabolism to burn more fat, have more energy, and FEEL BETTER fast! https://spikednutrition.com/pages/fre...
In the FREE 5-Day Challenge, you’ll learn:
🏋️♀️The workouts you need to do to jumpstart your metabolism
🍏About the specific foods that’ll help you get faster results
🧘About stress and its connection to your metabolism (and what to do about it)
💤How sleep can help you lose more body fat if that’s a goal
🤹♀️The most overlooked component of metabolism (that can actually be FUN!!) It’s 100% free, as my gift to you for being part of the Spiked Lifestyle!!!
#personaltraining #fitness #chicagopersonaltrainer #workout #training #gym #fitnessmotivation #health #motivation #fit #exercise #weightloss #strength #nutrition #functionaltraining #gymlife #healthylifestyle #coach #cardio #pt #strengthtraining #lifestyle #bootcamp #lagrangefitness
]]>Sticking with a healthy lifestyle would be so much easier if only you didn’t have to deal with CRAVINGS … right!?
I’ve got you covered with my brand-new guide called Crush Your Cravings!
It’s 100% focused on helping you FINALLY overcome your cravings. And right now, you can get a copy of it for FREE as my thank you for being such an amazing part of our community.
Relying on sheer grit and discipline to get you through a craving is no fun. In fact, it can even set you up for failure.
Instead, what if you address the ROOT CAUSE of your cravings to help prevent, manage, and CRUSH them? You can. I’m going to teach you exactly how to:
#personaltraining #fitness #chicagopersonaltrainer #workout #training #gym #fitnessmotivation #health #motivation #fit #exercise #weightloss #strength #nutrition #functionaltraining #gymlife #healthylifestyle #coach #cardio #pt #strengthtraining #lifestyle #bootcamp #lagrangefitness
]]>
1 ROUND
💪Your FREE 5-DAY METABOLIC JUMPSTART CHALLENGE IS HERE! 💪
💡Metabolism isn’t a “thing” – it’s actually a process that happens in your body’s trillions of cells as they convert the food you eat into energy.
🤩The great news is that there are steps you can take right now to ACCELERATE your metabolism to burn more fat, have more energy, and FEEL BETTER fast! https://spikednutrition.com/pages/fre...
In the FREE 5-Day Challenge, you’ll learn:
🏋️♀️The workouts you need to do to jumpstart your metabolism
🍏About the specific foods that’ll help you get faster results
🧘About stress and its connection to your metabolism (and what to do about it)
💤How sleep can help you lose more body fat if that’s a goal
🤹♀️The most overlooked component of metabolism (that can actually be FUN!!) It’s 100% free, as my gift to you for being part of the Spiked Lifestyle!!!
#personaltraining #fitness #chicagopersonaltrainer #workout #training #gym #fitnessmotivation #health #motivation #fit #exercise #weightloss #strength #nutrition #functionaltraining #gymlife #healthylifestyle #coach #cardio #pt #strengthtraining #lifestyle #bootcamp #lagrangefitness
]]>You can make better choices with your foods, I believe in you. It's not always about trying to eat the healthiest options on the menu. Fast food restaurants are not the healthiest places but due your work/life/time/money, you may be forced to eat there sometimes. It's inexpensive, fast, convenient and comfort food. For people who rely heavily on these types of places, here are some ideas to help you help yourself. I hope they help :) and I know you can do it. Before placing an order, just ask yourself one question. How will this help my health goals?
1. Opt for grilled chicken as your protein source. It is delicious, it is everything you need and everything you don't nee. This will be the healthiest form of protein to be consuming and what will fuel your body well.
2. Restaurants use large images to sell their lucrative items. Highly processed foods spoil more slowly, so the profit margin is higher and that's why they push for them.
3. Swap your side dishes if possible. Instead of French fries, you may be able to swap for a baked potato, salads, corn etc.
4. People tend to read menus from left to right and top to bottom, and the way fast food menus are set up are to play to this statistic. You’ll probably find healthier, less profitable options on the bottom left of the menus.
5. Many restaurants have large screen tvs placed in front of tables and this is a strategy they use well. The closer your table is to a television, the more likely you are to order fried foods and you tend to be too distracted to make healthier decisions.
6. Salads can be eaten without the dressing, croutons, bacon or candied nuts. If you absolutely need more taste, lime and lemons are great for flavor. Foods can be eaten without adding extra salt, mayonnaise, bbq sauce, ketchup etc. If you can't do without condiments like that, the next best thing is to just minimize the amount.
7. Men on average save about 255 calories when they dine with a woman instead of a group. They don't want to be seen as disgusting in front of their lady so this sometimes makes them cut back. They also subconsiously may consume more in a group to assert their masculinity.
8. Fast food restaurants usually include medium sized items in their combo menus but offer to upgrade to a larger size for a small extra fee. Just ask yourself, do I really need that much more food? the answer should be no lol
9. Diners who sit under good lighting often order healthier food than those in dimly lit sections because they are literally under a spotlight. People often want others to think positively of someone and you know you want to look good in public. The darker the room, the more concealed you feel, the more you are likely to order food that you know you shouldn't be eating because who's gonna know right?
10. A statistic shows that restaurant patrons who sit farthest from the front door are 73 percent more likely to order dessert than those sitting next to the entrance. Sitting next to the entrance is a constant reminder that you can leave anytime.
11. Choose water or unsweetened iced tea/coffee over fountain drinks. They quench your thirst, make you feel great and give you lots of energy to go about your day.
12. Most desserts are not healthy for you. In general it's a great rule to avoid them if possible.
13. In a lot of places when you order a burger, you can go bunless or turn it into a lettuce wrap. It makes you feel less sluggish afterwards and you feel better having made a subtle but important change. Small details make a BIG difference.
12. Do not rush to order. Many drive-thrus have automated messages as soon as the sensor detects your vehicle. A lot of the message are meant to subconciously make you feel rushed to order. You may think this is for speed and efficiency but the reason this is done is that when you are rushed to order, you tend to order what tastes good versus what is good for you. This pushes you to order food that is quick to make, it keeps the line moving and they could care less if you were trying to go healthier. You are actually doing them a favor by ordering cheap and fast food.
]]>Sticking with a healthy lifestyle would be so much easier if only you didn’t have to deal with CRAVINGS … right!?
I’ve got you covered with my brand-new guide called Crush Your Cravings!
It’s 100% focused on helping you FINALLY overcome your cravings. And right now, you can get a copy of it for FREE as my thank you for being such an amazing part of our community.
Relying on sheer grit and discipline to get you through a craving is no fun. In fact, it can even set you up for failure.
Instead, what if you address the ROOT CAUSE of your cravings to help prevent, manage, and CRUSH them? You can. I’m going to teach you exactly how to:
#personaltraining #fitness #chicagopersonaltrainer #workout #training #gym #fitnessmotivation #health #motivation #fit #exercise #weightloss #strength #nutrition #functionaltraining #gymlife #healthylifestyle #coach #cardio #pt #strengthtraining #lifestyle #bootcamp #lagrangefitness
]]>There's a list of 20 ways to stay consistent in your exercise routine/goals. I hope it helps you as much as it has me. You can contact me at Noahg76@gmail.com or 708-837-4348 if you have any questions. See me in person at Enhance Fitness Studio in Countryside, Il 6475 Joliet rd. suite A1000. Have a great workout!
]]>
1) Let your imagination free - Insomniacs who practice visualization, like a relaxing scene, on average fall asleep 20 minutes fasters than those told to count sheep or do nothing. Think of a yoga class, springtime fields, waterfalls, visualize the last place you meditated, jogging through the park, soothing ocean scenery etc. Think of your favorite chill and relaxing songs, go over them in your head.
2) Complete chores, bills and other activities several hours before bedtime - Putting them off can add stress due to planning your next day in your head. The less you have to think about before bed, the better.
3) Sleeping position - People who sleep on their back are more prone to sleeping disorders like sleep apnea and lower back pain. Sleeping on your side is more beneficial for your heart as it prevents heartburn and reflux.
4) Avoid alcohol before bedtime - if you are like me, you'll wake up in the middle of the night to go urinate. It can also cause crazy dreams or nightmares that wake you up in a bitter mood.
5) Keep your bedroom dark, quiet and relaxing - Get rid of loud distractions like your phone, the light from a computer, cell phone, lamp etc.
6) Change your pillow - Sleeping on the wrong pillow could cause poor sleep quality. This can be due to discomfort and chronic back/neck pain. You can find a neck pillow which will keep your neck in a straight line, or even use two pillows (my personal favorite), one for the head and one between your knees which can keep your hips in a neutral position.
7) Avoid caffeinated beverages in the afternoon and evening - Energy drinks are NO MUY BUENO for you as it is, now they can disrupt your sleep cycle if used at the wrong time.
8) Maintain the same sleep/wake schedule every day, including weekends (if possible) - This helps your body program itself to wake up naturally at a certain time everyday. There's been a few ocassions where I mistakenly fall asleep before setting my phone alarm and I still wake up at the same time that I normally would if the alarm would have sounded. I still set the alarm though because i'm not gonna play with fire lol
9) Workout during the day - Oh hey, look how that beautifully tied into this. We have morning and evening boot camp classes guaranteed to help you sleep comfortably. Your sleep will feel better too. You know that great feeling of falling on your bed on leg day, good stuff.
10) Have light snack before bed, not a heavy meal - If you eat heavy before sleep, you wake up full yet some how hungry again. This is also known to cause long exhausting dreams that you remember and it often messes with your head in the morning.
11) Don't fall asleep with the television on - an irritating infomercial or the changing pace of programming can wake you back up. Especially if its a show or topic you feel strongly about.
12) Warm feet/hands - Wearing socks to warm your feet before going to bed can prepare your body for sleep. Cold feet obstructs falling asleep faster, not to mention you can wake up sick. No one wins there.
for more info on this breathing technique, https://www.livestrong.com/article/149332-4-7-8-breathing-exercises/
Thank you for reading and I hope this helps you find a way to sleep better, faster and more........zzzzzzzzzzzzzzzzzzzzzzzzzzz
1. Boot camp for teens improves agility, balance, speed, coordination, strength, cardio, stamina, endurance and more. Help them become stronger physically, mentally and as a person.
2. Helps kids achieve and maintain a healthy body weight. They are going to sweat so good, make sure to provide them with water or sports drinks before, during and after to help maintain their proper hydration levels.
3. Regular physical activity helps build and maintain strong, healthy muscles, bones and joints. They will be more energetic, peaceful and less irritated.
4. Exercise improves the quantity, quality of sleep and they are more vibrant during the day. It helps promote healthy sleeping habits that can carry over into performing well at school.
5. Exercise promotes improved school attendance, reduces sick days and enhances academic performance. It helps stay mentally sharp, improves memory and other cognitive functions.
6. Exercise aids in the development of important interpersonal skills including sportsmanship, trust, team work, leadership, confidence and discipline. Helps them do better at school team tryouts, better athletes, better game performance and helps build endurance and stamina.
7. You child will have greater self-esteem, confidence, feel great, look their best and have a better self-image. This helps them enjoy life to the fullest.
8. Participating in regular physical activity prevents or delays development of
many chronic diseases (eg. Heart disease , diabetes, obesity , and hypertension)
and promotes health
9. Children who are active report fewer symptoms of anxiety and depression and a better overall mood.
10. Teens who exercise are more likely to keep exercising into adulthood. We can instill healthy habits now so it's easier to maintain them when they are on their own. They will understand proper exercise form, the importance of stretching, proper rest, sleep and be introduced to exercises that can be practiced on their own.
(please SHARE this article with anyone who may benefit)
1. Keep Identification on you — Carry some form of identification on you. Most exercise gear has small pockets for this very reason. Ideally, you should have your driver’s license and/or a small card that lists your number and the number of an emergency contact. You can purchase arm bands designed specifically for this that can also stop the phone from bouncing as you jog which can get annoying if you have to readjust them.
2. Hypothermia - is abnormally low body temperature from exposure to cold temperatures. This occurs when your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia and are most at risk for older adults and young children are also at greater risk.Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.
3. Check the weather conditions - Especially in the midwest, weather can change drastically in a matter of minutes. Check to see if there is expected rain, snow, extreme heat, extreme winds etc. You do not want to slip on black ice, water puddles etc.
4. Cell Phone - Having your phone with you can help keep in touch with family and friends and, if necessary, connect you with emergency services. In cases where cell phone reception is not good or your phone runs out of battery,
5. No valuable jewelry - Leave expensive jewelry at home for many reasons. They can slide off with sweat, slide off as you are taking gloves off, they can bounce off without you even noticing because you are desensitized to feeling jewelry on you when you are so heavily focused on trying to breathe. Wearing expensive jewelry may bring unwanted attention to you and make you a target of thieves, so leave the fancy watch, rings, earrings, etc. back at home.
6. Dressing in layers - Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat and the evaporation of sweat pulls heat from your body giving you that chilled sensation. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Polypropylene draws sweat away from your body. Avoid cotton which will stay wet on your body. A layer of fleece or wool is good for insulation. Top this with a waterproof, breathable outer layer. may need more Leaner people will probably need more insulation than someone who is heavier. Keep in mind that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.
7. Know your route - It is best to be very familiar with your exercise route and know where there are any areas which may be potentially dangerous. Those areas include boarded up houses, poorly lit areas, desolate areas, dangerous neighborhoods, areas with stray or wild animals, areas with multiple registered offenders. To see areas or routes that may include the house of a registered sex offender you can visit http://www.isp.state.il.us/sor/
8. Keep moving - If verbally harassed or called out by an individual or group it is best to keep moving or ignore. Remember the location and time as best as you can so you know to avoid it next time. You also do not want them expecting you to be there at a certain time. If the verbal harassment becomes a physical threat then get to the nearest safe place, business, school, restaurant, retail store etc.
7. Family, partners or friends - Someone close to you should know when you are exercising, where you are exercising and when you are expected back. They are also a great idea for motivation, support and inspiration when you aren't "feeling it". It reduces your chance of being targeted. If one of you is in need of medical help, a partner can come in handy. Many dangers where a friend/partner may come in handy include stray animals, being hit by a vehicle, heat exhaustion, dehydration etc. If you have difficulty finding a running partner or someone who knows where you will be, you can join a running club near your area. You can find one near your area at
https://www.rrca.org/forms/Clubs/search?Company_MainAddress_state=17&action=Search
8. Vary routes — There's always a danger in giving away your workout route to someone looking to use that to their advantage. Knowing where you will be and exact time you will be passing through there can help a bad guy plan a robbery or attack. It's a good idea to "change it up" regularly.
9. Keep volume low on headgear - As tempting as it is to help pass the time, don’t wear headphones while exercising outdoors. Your ability to pay attention to potential threats from traffic, barking dogs and other people is greatly reduced when you are listening to music. Wearing headphones also signals to potential threats that you are preoccupied and vulnerable.
10. Pay attention to your surrounding - It is great to get into the “zone” while exercising, but make sure to stay aware of where you are, who is around you and where you are going. Make sure to pay attention for construction zones, icy areas, puddles, potholes, mud, holes in the dirt or uneven surfaces, staying away from certain areas when its windy.
11. Walking your dog - Walking your dog is a great way to get exercises without you feeling like you are out exercising. A dog needing to urinate is a great motivation to get out of the house quickly and begin a routine. It's a different kind of motivation than if you just tried on your own. Large dogs or dogs in general often deter people from wanting to approach you, are great for protection, and it helps you scout out the neighborhood and see what's in your area. You can learn a lot from seeing how your neighborhood runs on a daily basis. A dog's bark is enough to create a scene if you are in danger, that is a great deterrent.
12. Run against traffic and bike with traffic — This ensures that you are most visible to cars, buses and trucks. When possible, run on sidewalks away from traffic and ride in designated biking lanes.
13. Be visible — Avoid dark colors at night. The glare of car headlights can blind drivers making you nearly invisible to them. If exercising in the dark then make sure to wear bright reflective clothing. There are many products on the market with reflective material — hats, headbands, vests, arm bands, tops, shorts/pants and shoes. Stay in areas where joggers are expected to be (if possible) so that drivers are more cautious in that area. If you are running on a main road with no sidewalk, they may not be as cautious when passing through. If riding a bike, headlights
14. Frostbite - At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less. Frostbite is an injury to the body that is caused by freezing and is most common on exposed skin, such as your cheeks, nose, ears,hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area but don't rub it since that can damage your skin. Seek emergency care if numbness doesn't go away.
16. Safety gear - Varies your activities but it's always a great idea to remember to wear helmets, knee pads, proper footwear, goggles, ear muffs etc.
WEEK IN REVIEW
1. We saw the debut of yoga fitness which was a blast. Great job to Dave, Erin, Suzanne, Deanne, Sarah during class and Cristen Grajeda for doing an amazing job with the structure of it. It is such a great feeling to have when you have stretched yourself farther than you would on your own. This is a class we would love to have another one of.
2. Superbowl Sunday, congratulations to the Philadelphia Eagles and the New England Patriots for such a great game. It was our first live stream to the studio, but not our last. We have a screen and projector so anytime we want a group viewing at EFS, thats an option now.
3. Thursday morning kickboxing classes are back at 5:30am. Join Cheryl, Jamie, Sheila and myself tomorrow if you are able to make it. Let's help spread the word. We have gloves you can use, no previous experience necessary. Be ready for a great strength and conditioning as well.
THIS WEEK AND ON
1. This week we are having our first salsa dance class at the studio Sunday February 11th 5pm - 630pm. NO partner necessary, no previous experience required. This is my (Noah Gutierrez) first salsa dance class as well so you are not alone. I'm excited to be part of this. Do it for fitness, for fun, for you or all 3. Please R.S.V.P. by Thursday February 8th so we have an idea of the turnout. Claim your tickets at https://www.eventbrite.com/e/valentines-salsa-dance-class-sunday-february-11th-5pm-630pm-tickets-42639072614
2. BUDDY WEEK is coming to Enhance Fitness Studio Monday March 5th - 10th and it is a supercircuit week to introduce you and your friends to several full body exercises at once. Bring that friend thats been on the fence about fitness, guilt that family member into coming with you, this is a great way to introduce someone to the best decision they could make, their own health is at stake. This will be free for your buddy. Supercircuit is where you do exercises quickly one after another for aerobic benefits as well as strength gains. Every class will participate. Bootcamp, Strong Bootcamp, Express Bootcamp, Torch 2.0., Enhance Sports Performance, Strength and conditioning as well. ALL trainers are participating including Halle, Mike, Zach, Cristen, Noah and Christy Williams.
3. EXPRESS BOOTCAMP is a new class launching Tuesdays and Thursdays starting March 6th from 5pm - 7:15pm. That class is designed to challenge you to complete a full body group fitness routine in 30 minutes. There is no official start time. The class begins when YOU show up (think of the turkey burn we had, similar to that). This is designed to give you a similar bootcamp to the morning class with some of the same exercises but in a condensed format. You no longer have to rush through traffic to get there, take your time. Even grab a coffee nearby if you need to. The last time to arrive would be 6:45pm to get your full 30 minutes. This is designed with the busy fitness enthusiast in mind.
4. MARCH FEATURED EVENT, next month our featured class with be a 1 hour foam rolling maximization class with Jeff D'adam. Learn how to make the most out of your foam roller and get those knots out! date TBD
SMOOTHIE SALE FOR ALL FEBRUARY, 15 smoothie recipes are now available for $5 throught February. Great tasting, healthy and easy to make recipes now available for you or as a gift at https://enhancefitnessstudio.com/products/15-amazingly-tasty-healthy-smoothies
KIDS SAFETY
I teach at Chicago Public Schools and am the head martial arts instructor at multiple schools. I have experience teaching 5yr olds all the way to high school age how to defend themselves and anti bullying tactics. Here's a few ways you can tell if your child is being bullied and not telling you.
1. They may not know what bullying is. A lot of kids use code words that you can decipher if you understand why your child is saying what they are. Kids may say things like "the kids were messing around, they were playing " this may be the way they interpret bullying behavior because they don't yet know how to explain it.
2. Rushing to the bathroom everyday after school. Once or twice, no big deal. If this is an everyday occurence, they may be scared of using the school bathroom because the bully either bothers them there, or threatens to bother them there.
3. Overeating everyday before school. Once or twice, no big deal. This may be because the bully doesn't let them eat at school, steals their food, knocks the food out of their hands or just intimidates them into giving it to them. As cruel as this may sound, it's an unfortunate reality.
I'll share a few more tips on how to tell if your child is not telling you they are being bullied in my next blog. Thanks for reading fitness enthusiasts. Keep having a great day!
www.enhancefitnessstudio.com
]]>Welcome to Enhance Fitness Studio, I hope you are having a great day so far. I wanted to share a few thoughts and insights into the programs at Enhance Fitness Studio in Countryside, Il 6475 Joliet rd. suite A1000. As well as tell you a little bit about myself, this is Noah Gutierrez.
We have a copy of the 2018 schedule available on social media, as well as hard copies with our information in case you know someone who may be interested. Some of the recent physical changes you may have noticed at the studio are meant to improve the warm feeling you get when you step into a gym and know that the trainers are there to help you reach your goals. All the workout routines are designed for your specific class and they are never repeated. You cannot have one universal workout that fits every group, they need to be tailored to each class based on their goals. All of our trainers and independent contractors are dedicated to making Enhance Fitnes studio the most positive, supportive, goal achieving, results driven gym that ever was.
ABOUT ME
I began my fitness instruction journey as a mixed martial arts instructor in Chicago, Orland Park and Countryside, Il. I created personal self defense programs at the WIP and Citlalin theaters in Chicago. I'm the head instructor of the after school martial arts programs for grades 1 - high school at Chicago Public Schools (Tonti, Hernandez, Hope, Dawes, Durkin Park, Hale and Pasteur). I set up a self defense class for the girl scout daisies at Enhance Fitness Studio. I hosted an exercise obstacle course race in Chicago in 2015. I am currently an instructor for Enhance Fitness Studio's Torch 2.0, Strength & Conditioning, No GI Grappling for MMA, personal self defense, kickboxing, P.F.T. and STRONG bootcamp programs. As for me personally, I love joking around and am a sucker for puns so feel free to share any jokes you might have. I love having laughs in life and sharing humorous stories. I am a dedicated person, very loyal, i'm fascinated by safety in all forms whether its personal safety, kids, swimming pools, driving, etc. I will also be posting safety tips in future blogs. I was raised baptist so you won't see me cursing like a sailor, I live in Chicago, and feel free to ask any questions you may have in person. If I go on any longer it would sound like a dating profile lol Please say hi when you see me around the studio. I'm trying to be at various classes, even ones I don't teach, so you get to know me a bit better. If you see me observing a class, it's because i'm there to help in any way I can. I occassionally get to talk to classes but I also don't want to interrupt the exercise and throw off your energy. So im here with lots of love to give and am honored to be part of your fitness journey.
HOW THIS BLOG will be sent
I will be sending out a blog with a bit of information and give you and insight as to what's on my mind in relation to Enhance Fitness Studio, our programs and partners. This will be done weekly ( if not, bimonthly)
2017
2017 was another great year in the books that saw the return of the P.F.T. program, Torch 2.0. for your core debuted on Saturdays, we had a blast with the tough mudder, the debut of classes such as the Superclass (20 min bootcamp, 20 min kickboxing, 20 min pilates), Boxing to the Beats & Bloody Mary Social, our new pilates room was renovated, we had a cookout, celebrated the 125th Lagrange Park anniversary with a booth, hosted a charity event benefitting the MidAmerica Service Dogs Foundation. We finished the year on a high note and will continue to ride that positivity train into the new year. The purpose of our studio is to help you reach and exceed your fitness and health goals through programs designed to challenge you, keep you active and introduce you to other like minded individuals.
PHYSICAL STUDIO CHANGES
I looooove inspirational quotes so you may have seen them around the studio. If you have any you like but don't see, feel free to share it. I'll put it up, it's good for the studio. We have the new projector being installed as you may have seen, the purpose is to make it easier for the trainers to post their workout routines on the screen in bigger letters, display upcoming events, share information about programs and even watch workout videos as you stay active if you want. We have a vinyl banner on display on the outside of the studio, and an OPEN light so neighbors know they are welcome to stop by and join us anytime they'd like.
NEW PROGRAMS
We are always striving to bring you the best fitness programs available. In 2018 we are introducing programs we currently do not have but that are great additions to our studio. We saw the debut of Zumba, YOGA FITNESS is debuting Saturday February 4th 12pm -1pm, Salsa dance class is Sunday February 11th 5pm - 6:30pm, and coming in March of 2018 we are debuting EXPRESS BOOTCAMP program, a full body strength, cardio and interval group fitness class designed to be completed in 30 minutes. This program is for the busy evening fitness enthusiasts who would like to complete their full workout on their own start time. You will have a 2 hour 15 minute window between 5pm - 7:15pm Tuesdays and Thursdays to complete your 30 minute workout (6:45pm being the latest time available). Class starts when YOU arrive. This takes away the pressure of racing through chaotic rush hour traffic and allows you to begin your routine for that day whenever you arrive at the studio. Take your time, grab a coffee if you need to, the routine will be waiting for you when you arrive :)
NEW TRAINERS & INDEPENDENT CONTRACTORS
We are happy to introduce our newest independent contractors and additions to the studio. Great trainers, great people, great workout routines and a drive to help you reach your fitness/health goals. Cristen Grajeda is a certified integrative wellness and life coach with a backround in powerlifting, ballroom dance, group exercise, yoga and more! She currently intructs upperbody focused Torch 2.0. Mondays 6:30pm - 7:30pm, Yoga Fitness, Salsa dance class, and is in rotation for the Saturday morning 7am STRONG bootcamp class. We also have Zach Tomanovich, a certified personal trainer with a background in strength based classes and sports performance training. He is currently a trainer in rotation for the Saturday morning 7am STRONG bootcamp class.
VISION FOR 2018
We are here to inspire, motivate, change lives, support and be the fitness community everyone wants to be a part of. We are a family, a community, a friend, coach, intructor, trainer and sensei with lots of love to spread and go around. Our goal for 2018 is to change people's lives through fitness and programs to make you the best and happiest version of you possible.
There is the state of the studio. I look forward to seeing you all around in classes working up a great sweat and trying to make this the most enjoyable and loving fitness community.....EVER. Thanks for reading and keep having a great day!
]]>
Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours?
Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (like vitamin C) and minerals (like manganese).
Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as "anthocyanins" and "resveratrol" are found in these small and delicious fruits.
In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.
Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.
Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.
Just make sure to choose red peppers over the other colours. Peppers that are any other colour are not fully ripe and won't have the same anti-inflammatory effect.
Fat can be terribly inflammatory (hello: "trans" fats), neutral (hello: saturated fats), or anti-inflammatory (hello: "omega-3s), this is why choosing the right fats is so important for your health.
The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.
Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don't forget the omega-3 seeds like chia, hemp, and flax.
Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.
EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.
Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.
Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?
Turmeric contains the antioxidant curcumin.
This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.
Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.
Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.
Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!
Note: To get the full health benefit of the green smoothies you want to make them in a blender that liquefies all of the ingredients. It’s not necessary to have a juicer, we are making smoothies, not juicing. At the studio we use the NutriBullet and at home I use the Ninja Pro. I know a lot of people that enjoy using the Vitamix.
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You probably know the negative health effects of eating too much sugar, especially "added sugars" like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few. Added sugar is hiding just about everywhere in the grocery store.
Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.
A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.
The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.
But, it doesn’t always work out the way we think it will...
Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.
Today we'll specifically discuss "artificial sweeteners," which are synthetic chemicals where a tiny bit tastes very sweet.
They're also known as "non-nutritive sweeteners," and include things like:
Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don't. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.
I did want to point out one ironic thing, to do with artificial sweeteners and weight.
One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn't.
Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.
While these results don't apply equally to everyone, they do somehow seem ironic, don't they?
Now that’s a million-dollar question!
There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.
Understand that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.
I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn't overly sweet. This way you're reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.
Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.
Your body will thank you!
Recipe (naturally sweetened): Sweet Enough Matcha Latte
Serves 1
Serve & enjoy!
Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.
References:
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Where do you get all of your fitness equipment for the videos, workouts, etc?
My go to place where I get all of my functional equipment is Power Systems. I have been using them since day 1 (wow, back in 2003). They make great resistance bands, balls, mats and have great prices on even 3rd party products link Bosu Balls. Check out Power Systems if you are looking to outfit your at home workout room.
]]>Join us this Sunday morning (August 20th) for a high energy boxing class followed by a tasty bloody mary!
Enhance Fitness Studio is all about having fun and staying fit and we would love to have you join us for a one time event that combines boxing, fitness, and Bloody Marys from SuckerPunch Gourmet (you know, the pickle dudes next door from EFS). We are bringing like minded individuals to show we can work hard and socialize harder : )
Boxing instructor Noah Gutierrez will demonstrate the proper technique for single direct attacks, defenses, and attacks by combination during the first half of the class. Certified personal trainer Mike Padua will motivate you through an intense full body workout that will have you drenched in sweat. Then after class, bloody marys!!!!!!
* Optional - You can bring wraps and boxing gloves. We will provide you with everything you need for class minus wraps. You can purchase wraps at the studio for $5.
At Enhance Fitness Studio we understand that the reasons people stop working out is because of boredom and reaching a fitness plateau. This is why we guarantee that you will never do the same workout twice and that you will continue to see improvement no matter how long you are with us at EFS.
From the intense calorie burning Boot Camp to the strength and function focused Hard Core, we offer a wide range of classes for athletes of all ages and abilities. And,no matter which class you take, it will be exciting and full of well researched, proven exercise techniques.
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Note: To get the full health benefit of the green smoothies you want to make them in a blender that liquefies all of the ingredients. It’s not necessary to have a juicer, we are making smoothies, not juicing. At the studio we use the NutriBullet and at home I use the Ninja Pro. I know a lot of people that enjoy using the Vitamix.
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But what exactly is it about coconut oil that makes it so healthy? And which type is best?
Let’s dive into some of the fascinating research and find out.
Coconut oil is fat and contains the same 9 calories per gram as other fats.
It is extracted from the "meat" of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.
The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.
And here’s why - Because not all calories or fats are created equal.
Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.
What makes MCTs unique is how your body metabolizes them; they're easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they're burned for fuel or converted into "ketones."
This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.
Coconut oil’s MCTs have been shown to have a few different fat loss benefits.
First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.
Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.
In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.
Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).
Just remember not to add coconut oil to your diet without reducing other fats and oils!
Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.
You probably don’t need any more than that.
There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best.
I recommend you stay away from "refined" ones, and opt for "virgin" coconut oil. For example, I use Viva Naturals Extra-Virgin Coconut Oil.
That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil's natural health-promoting antioxidants.
Pro Tip: Always (and I mean ALWAYS) avoid "hydrogenated" coconut oil. It can be a health nightmare because it contains the infamous "trans fats."
One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its "smoke point"). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.
Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.
Oh, and it tastes great too!
Recipe (Coconut Oil): Homemade Healthy Chocolate
Serves 12
Ingredients
Directions
Serve & enjoy!
Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.
References:
https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
https://authoritynutrition.com/coconut-oil-and-weight-loss/
https://authoritynutrition.com/20-most-weight-loss-friendly-foods/
http://www.precisionnutrition.com/encyclopedia/food/coconut-oil/
]]>Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s unhealthy.
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can snack on them while you’re commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I’ve included a recipe below for you to try (and customize) for your next breakfast.
Serves 1
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring. When the bottom is lightly done flip over in one side and cook until white is no longer runny. Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.
References:
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