Tracy's Healthy 365 Feel Alive

NO Saggy A.....s No droopy weak butt muscles. Bad for looks and Bad for Body Functionability

2012-02-20T12:53:00.000-08:00

No Saggy A....s No saggy Butt

Not only for looks and confidence in your body....

The one on the Left (Red) NO this is Not pretty.

Weak muscles,
probably has back issues and knee issues
and complains to her husband and friends
she needs to lose weight

The one on the Right (Yellow) YES this IS Pretty and Toned and lifted
and the muscles of the butt are doing it's
job, so she most likely does not have back
pain or knee pain and her friends probably
complain to her about their bodies

No "Saggy A..s" does not only refer to looks of your bottom, it refers to the Strength and
function ability of your pelvic and hips. It helps the lower extremities function better.
All the muscles on the body were put there to perform a specific task in movement. If
some muscles are weak, then other muscles on the body try to do work that is not theirs.
This leads to pain and weakness in the body. The more you can make all your muscles even
the better the body functions.

We all want our bottoms to be nice and fit. I hear girls all the time comment how they hate
their big butt or flabby butt. Getting your bottom into shape as well as the rest of your
body will help you feel and look better, but also keep your bones stronger.

We have all seen older people having "saggy butt". It's not pretty. Think of the butt
muscles, your Glutes. Glutes is short for Gluteus. You have the Gluteus Medius, Gluteus
Maximus and the Gluteus Minimus. See Pictures above.

All three of these muscles play a roll in everyday function ability. When our muscles are
stronger our bones are stronger. If the glute muscles are loose, weak and saggy then the
pelvic bone will be weaker. I know anyone can break their hips. Falling on just the right
angle can break the strongest person's hip. We usually hear of older people breaking their
hips.

If these muscles are weak then you get more back pain, because your back is trying to do
the job the glute muscles were created to do. Look at where the muscles attach on the
bones in the pictures above. Back pain, hip pain and lower body pain, including knees and
ankles can be from weak glutes.

It is also a larger muscle group and you burn more calories when you work the larger muscle groups. Take care of you. Plan for your future. Your body strength is an amazing goal for a future.

Enjoy Private Personal Training & Fitness Boot Camps in Huntington Beach to get a great
butt. Both Personal Training & Boot Camps with all the best moves to give ladies a great
butt, without getting wider. Lean like a lade with a lifted tushy.

www.tracyspersonaltraining.com & www.tracysbootcamps.com

Post Superbowl 30 Day Challenge!! Huntington Beach be Summer fit in 30 Days!!

2012-01-29T14:16:00.000-08:00

Post 30 Day Challenge

Tracy's Personal Training & Boot Camp in Huntington Beach

hosted by: Tracy Markley/Owner

Jane Gardner/Arbonne International Health and Skin Care

Be a better healthier you and be ready for all your summer events

Class Reunions

Weddings

Vacations

Out Door Fun and Activities

Sports

BBQs

Shorts

Short Sleeves

Tank Tops

Bikinis

Sun Dresses

Strapless

Love your summer pictures because you Look GREAT!!!

It is that easy

Really!!

Be good to you.

Start now!!

When? February 6th 6 pm
Where   Tracy's Personal Training & Boot Camps in Huntington Beach
               18800 Delaware Street, 10th floor
               Huntington Beach, CA 92648
               (714)843-9002

What is Gluten? Why eat a Gluten Free Diet?

2012-01-23T14:11:00.000-08:00

What exactly is gluten?
A simple definition: It’s the glue that gunks up your gut, intestines, lymphatic system, sinus and joints. All this creates inflammation, which causes pain along with many of the health-related issues we are facing today including fibromyalgia, arthritis, asthma, ADD, autoimmune dysfunction, irritable bowel, all manner of gut issues, migraines and cancer.

It makes you fat.
For those of you who would like the technical definition: Gluten (from the Latin word glue) is a protein composite that appears in foods processed from wheat and others including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often giving the final product a chewy texture. Gluten is the composite of a prolamine and gluteline, conjoined with starch, in the endosperm of various grass-related grains. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods lacking sufficient protein.
The development of gluten affects the texture of baked goods. Gluten's attainable elasticity is proportional to its content of glutenins with low molecular weights. More development leads to chewier products like pizza and bagels, while less development yields tender baked goods. Kneading promotes the formation of gluten strands and cross-links, so a baked product is chewier in proportion to how much the dough is worked. Increased wetness of the dough also enhances gluten development.
Gluten is the glue that is used to preserve food for a longer shelf life. When your great, great grandmother baked homemade bread 100 years ago, it fell apart after a day. Now a day’s bread can sit on our counter for weeks and in the refrigerator for at least a month.
So, where do you find the most gluten? Read the ingredients on your packaged food! This sneaky sticky stuff is in all of our favorite foods—cookies, cakes, pastas, pretzels, crackers, pizza and most bread or baked goods.

Also, it is typically the first ingredient in imitation meat products. So buyer beware! The imitation meat professing to be healthy is not only a health hindrance, but also very fattening.

There are some loopholes when labeling foods. "Gluten-free" standards do not apply to all foods. In the case of foods such as ice cream, ketchup, salad dressing, gluten may be listed as a stabilizing agent. The health-related consequences from this inflammatory culprit are running rampant. And they don’t just stop with us.

3 Facts to Get Gluten-Free:

You need a certain amount of carbohydrates for brain development. These can be attained by eating greens and high quality animal protein/fat. You could live the rest of your life and never eat another packaged carbohydrate containing wheat and gluten. You would not miss it and you’d be a lot healthier.
Carbohydrates are more addicting than cocaine or heroine. The rush you get from a sticky, gooey cinnamon bun can create such a high, you might do whatever it takes to get another one in a few hours. Carbs can have such catastrophic side effects including permanently slowing your metabolism, numbing your senses and preventing healthy brain development.
Every popular diet today is all about eliminating killer carbs and adding the fat back. You need good quality fats such as avocados and olive oil for your body and brain to work most efficiently. You will never need pasta or cereal (packaged carbohydrates).

It has been written that over 75% of Americans are allergic to wheat... same as gluten.
When people say, “I am not allergic to wheat and gluten,” We all are in some way.

www.tracyspersonaltraining.com

www.tracysbootcamps.com

www.stretchflexibilitycoach.com

Alcohol and Weight Loss

2012-01-21T18:03:00.000-08:00

Alcohol and Weight Loss

Yes, I Made this one stand out!!!Alcohol and weight loss are enemies
Alcohol is metabolized differently than other foods and beverages. Under
normal conditions, your body gets its energy from the calories in
carbohydrates, fats and proteins that need to be slowly digested in the
stomach—but not when alcohol is present. When alcohol is consumed, it
gets special privileges and needs no digestion. The alcohol molecules
diffuse through the stomach wall as soon as they arrive and can reach the
brain and liver in minutes. This reaction is slightly slowed when there is also
food in your system, but as soon as the mixed contents enter the small
intestine, the alcohol grabs first place and is absorbed quickly. The alcohol
then arrives at the liver for processing. The liver places all of its attention
on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are
just changed into body fat, waiting to be carried away for permanent fat
storage in the body.

Alcohol is a diuretic, meaning that it causes water loss and dehydration.
Along with this water loss you lose important minerals, such as magnesium,
potassium, calcium and zinc. These minerals are vital to the maintenance of
fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only
adds empty calories to your diet. Why not spend your calorie budget on
something healthier?

Alcohol affects your body in other negative ways. Drinking might help
induce sleep, but the sleep you get isn't very deep. Ultimately, as a result,
you get less rest. Alcohol can also increase the amount of acid that your
stomach produces, causing your stomach lining to become inflamed. Over
time, excessive alcohol use can lead to serious health problems, including
stomach ulcers, liver disease, and heart troubles.

Alcohol lowers your inhibitions, which is detrimental to your diet plans.
Alcohol actually stimulates your appetite. While you might be full from a
comparable amount of calories from food, several drinks might not fill you
up. Research shows if you drink before or during a meal, both your
inhibitions and willpower are reduced. In this state, you are more likely to
overeat—especially greasy or fried foods—which can add to your waistline.
To avoid this, wait to order that drink until you're done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty,
which can make you thirsty, encouraging you to drink even more. To avoid
over drinking, sip on a glass of water in between each alcoholic beverage.

Skipping a meal to save your calories for drinks later is a bad idea. Many
drinkers know they'll be having some alcohol later, whether going to a bar,
party, or just kicking back at home. Knowing that drinking entails extra
calories, it may be tempting to "bank" some calories by skipping a meal or
two. This is a bad move. If you come to the bar hungry, you are even more
likely to munch on the snacks, and drinking on an empty stomach enhances
the negative effects of alcohol. If you're planning on drinking later, eat a
healthy meal first. You'll feel fuller, which will stop you from over drinking. If
you are worried about night out with friends, include an extra 30 minutes of
exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking
liquor is more diet-friendly because it has no carbohydrates, while both
wine and beer do contain carbs. But dieters need to watch calories, and
liquor only has a few calories less than beer or wine. Plus, it is often mixed
with other drinks, adding even more empty calories. Hard liquor contains
around 100 calories per shot, so adding a mixer increases calories even
more. If you are going to mix liquor with anything, opt for a diet or club
soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor
or wine, tend to have more sugar, and therefore more calories. In that
respect, dry wines usually have fewer calories than sweet wines.

Eat the foods for the body you want, not the body you hate. It's that simple!

2011-12-27T12:44:00.000-08:00

Eat the foods that create the body you want, not the body you hate. It is that simple.

If you are over weight and don't like your body, change your food. Of course you have to exercise too and move your body.

You can exercise alot, but if you are eating food that does not support the body you are trying to create for yourself, you won't get the results you want.

It really is that simple. No gimmicks, no tricks, not tricky workouts.....

http://www.tracyspersonaltraining.com/
http://www.tracysbootcamps.com/
714-843-9002

2012 Exercise & Weight Loss Resolution!! Make it work this year. Finally

2011-12-22T10:51:00.000-08:00

Just do it!!

Simple as that. weight loss is not a mystery. You move and eat the right foods for your body and it works. Unless you have specific doctor diagnosed reasons or on medications that work against the natural weight loss progress.....weight loss can happen for you.

It does take work. It's just a fact. You can watch and do quick fixes and fads every 6months...but if you can't ever get to a great body weight for yourself that you feel great about and easily maintaining that look and weight for yourself...you need to learn how to do it. Do it once and that is all you need.

It is like your body is in re-hab when you are on a weight loss program. if you brake you leg.. you can't do all the things you used to do until it is all healed and you have done the physical thearpy.

As with weight loss. You can't eat anything and drink anything you want. It is just a fact. You need to get the weight off... Once you get to your goal and maintain it for a while, you can start adding in other things again. And you learn what and how much you can do to maintain your goal.

Know it is just a fact you can not escape it. You have to give up certain foods and drinks to lose weight. If you keep fighting it and spend another 10 year playing with fads, gaining weight back, doing a quick fix then gaining it back... one day you will be 50 or 60 years old still disliking your body

Just do it!!

Simple as that!

Tracy's Personal Training & Boot Camps in Huntington Beach

714-843-9002

www.tracyspersonaltraining.com

www.tracysbootcamps.cm

Be good to you!!

The New Year 2012 Another Body New Years Resolution!!

2011-12-14T14:17:00.000-08:00

Another year and you have the same body. Does your body feel and look better than last year? Really? I am proud of you, if your answer is, yes.

If your answer was NO....then read on
You need your body to last. If you are 30 years old and you have excess body fat that you don't like, do you want that same fat there when you are 31? or 40 or 45? 60? etc. Lose it now. It may be hard or it may be easy, but it needs to be done.

If you are still waiting for a quick fix that also keeps the excess fat off with no effort of your own, you will be waiting long time and you are fooling yourself.

Take car of you. Move you body. Stretch your body. Feed your body good food.

Jack LaLanne made his body last with strength and good health.

Now you would not make your baby do a one armed pushup, but you also would not feed it fast food and chips and diet soda and make it sit around and get fat. So, why are you doing it to yourself???

Take care of you, as you would you own child. Feed your body the best.

Move the body because you should. The body was made for movement.

Think Like a Kid for Good Health

Ride your bike or walk everywhere since you can not drive.
Go to bed early because that is what you have to do.
Eat your vegetables; your mom will make you anyway.
Have fun outdoors every day.
Laugh a lot because everything is funny.
Do your chores so you won't get in trouble.
Eat your vitamins.
Play games with your friends every day.

Make yourself a promise today. Promise yourself that this time next year.. your body will be and feel healthy! Why keep waiting?

BE GOOD TO YOU

From

Tracy's Personal Training & Boot Camps in Huntington Beach

www.tracyspersonaltraining.com

Tracy's Boot Camps www.tracysbootcamps.com

Help others in Need for the Holiday's 2011 and any time in 2012

If you want to help kids and animals with needs for the Holidays, you can do it right now from you computer at

Childrendonate2.org www.childrendonate2.org

Happy Holidays to Everyone!!

Body Brushing ~ Get rid of cellulite! ~ Really it works!

2011-10-27T10:19:00.000-07:00

Cellulite is fat that is close to the skin. Men and Women both have it. Men have thicker skin so you don't see theirs like you do on women. There are many different ideas and theories on cellulite. I know for sure this works.

Take a brush like above. It is a natural brush. I found mine at Target. It is made for the skin to shower with. You can use the brush for body brushing on dry or wet skin. You can body brush your whole body but avoid going over the breast.

Cellulite, some studies say, is toxins around the skin and when we body brush it stimulates the cellulite and moves it out of the body. Drink lots of water and it is like a good detox for your body. Every body can use a good detox.

For example brush up the back of the thigh and your buns... brush like 8-10 strokes up in one spot then move the brush over a few inches and do the same again. Do this once or twice a day for a few weeks and watch the changes. Of course combining this with exercise and good healthy eating you will see the best results. It is cheap and easy.

Brush your arms, triceps area etc......where ever you want to see changes, it has been said to help tighten the skin too. I have seen this work for some and not for others. It could be genetics or exercise and lack of making the difference in some.

My best advice is try it. It will for sure move the cellulite off and you will like your results. Give it a fair chance.

Remember, give things time to make changes in your body. It is just a fact of life. You can stick with some good ideas and be patient and get to your final body goal or you can spend your whole life complaining about your body.

I suggest no matter what your age is, if you have a goal attain it now. Don't have the same goal in 10 yrs. If you want to get a college degree, the more you drop classes the longer it takes to get that degree.

As for the body, you can be in the same place in a year or worse, or you can stick to some routine and have see your body make all good changes in a year. It really is that simple.

Be good to you!!!

Make your body the best it can be!

http://www.tracyspersonaltraining.com
http://www.tracysbootcamps.com
http://www.stretchflexibiltycoach.com

We Won Top 5 Personal Trainer & Boot Camps in Orange County

2011-07-11T19:41:00.000-07:00

Tracy's Personal Training & Boot Camps in Huntington Beach won Top 5 Personal Trainer & Boot Camps in Orange County. We were the only winner in Huntington Beach. We are proud of our work and efforts we make to keep our clients happy and meeting their goals.

See how can you can get a free personal training session?
How you can get a free month of unlimited boot camp!!!

Tracy's Personal Training & Boot Camps in HB

www.tracyspersonaltraining.com

Basic Exercise and Workout Tips

2011-07-11T19:03:00.000-07:00

Replace your sneakers often. At least after every 250 - 500 miles of walking/running.
Stair climbing is a low-impact alternative to running.
Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
Change your fitness routine every 4-6 weeks to prevent a workout plateau.
Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
Whenever possible, take the stairs instead of an elevator.
Stretching and flexibility are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.
When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).
When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.

Why Commit to a 6 Month Boot Camp or Personal Training Package? Why Commit 6 months to yourself?

2011-05-17T15:06:00.000-07:00

YOUR CHOICE!

Can you give to yourself TIME?

In 6 months you can look and feel better or stay the same....It's your choice!

Why should you dedicate yourself for 6 (six) months to a specific
exercise studio or trainer?

So many people try exercising and/or eating better for a
month or two then give up. They spend their whole life changing from
one program to another, one diet to another. Yet, here they are
years later doing the same circle of no lasting results.

It's the same cycle year after year.

Your body goes through different cycles as it is making changes. After
a couple months you will have certain changes. You switch things around as you progress but with the same person helping you. The person who is
helping you exercise gets to know you. They watch your body making
changes and they learn your good and bad food and exercise habits.
Your trainer who knows you will know what to switch up to help you move
forward towards your next level of your goal.

Don't quit before you are ready for the next breakthrough. During a 6 month time frame you see all sorts of changes at different times.....take it to a year and you will
be even happier at what your body can be. But you have to stick with
something. It's just the truth of what it takes. After a certain
amount of time it is time to add more weights or switch angles on certain
movements to adjust to the changes. If you don't know what to do next, you can give up or build your body the wrong way and get bigger.... YES you can get wider and thicker in spots if you do exercises or weights in certain ways.

If you are not willing to commit to yourself and to a workout program
for at least 6 months then your expectations of results you have needs
to be lowered. That is the truth of the matter. It's reality if you
have big changes to make.
You will see one day. wow...my triceps look toned...then one day..oh
wow.. I see my butt is better now...then one day...I see my ab
muscles...then one day...my thighs don't rub anymore.. It is actually
exciting for you if you stick with it to see the great changes that can
be made. All body parts don't change at once...it's going to come off
however your body is going to release it...a spot here a spot there a
new change etc. Then within 6 months you should see a big change as a
new you....and keep going and changes still change and things still lift
and tone.
If you have ever been through a weight loss change and stuck to it for
6 months or a year, you know how you see different changes every few
weeks or months. You won't get all your results in 1 month. It just
does not happen that way. Unless you have only a few pounds to lose.
Even at that, if you want definition in your body and to gain strength to
have more strength and endurance in your everyday life, it won't
happen in a month. You need to get to the changes and results you are
looking for and then learn how to keep it. You need to learn how to
maintain your best results. That is VERY important.
If you change every few months, then stop all together then start up
again, then stop again, you will make no progress. You will spend you
whole life being in the "I want to lose weight" mode. That is a life
style. Wouldn't you like a better life style? It is said all over that to
stay in shape and be healthy it is a "lifestyle". Make it a way of living.
When you go up and down and quit when you don't see instant results
and refuse to make the changes "You KNOW" you need to do....that is
a lifestyle. Which life style do you want? A positive healthy one that
lasts or a negative complaining one that lasts. If you have kids, do you
want your kids to learn that a life style of complaining about your body
is healthy? Be a good example to them. Show them you can commit to
yourself for the good. Let them see that you feel you are worthy to
take care of you and that you should.
What a great thing for them to learn.

At some point you have to make the time and effort. That is a FACT!
Tracy's Personal Training & Boot Camps in Huntington Beach

Walk Your Way to Wellness & Weight Loss

2011-05-10T12:49:00.000-07:00

Walk Your Way to Wellness & Weight Loss!

A healthy, active adult should strive for 10,000 steps per day (about 5 miles).

The recommended 10,000 steps a day originated in Japan in the early 1960s. Japanese research ers led by Dr Yoshiro Hatano determined the average person took 3,500 to 5,000 steps per day, and that if they were to increase their steps to 10,000 steps per day, the result would be healthier, thinner people!

Dr. Hatano’s calculations also showed that we should walk 10,000 steps a day to burn about 20% of our caloric intake through activity.A sedentary adult should aim for 1,000 to 3,000 steps per day, and gradually increase steps until the 10,000 goal is achieved.

Wearing a pedometer is the best way to track your steps. You can add more steps into daily activities by parking farther away, taking groceries in one bag at a time, plan a walking meeting or walk on your lunch hour, take the stairs, pace around while you talk on the phone etc...just move your feet.

Walking is a very positive and productive activity that you can do alone or with family or friends.

If you want to begin walking here are some good tips:

Wear supportive shoes. Active exercisers should replace shoes every 3-6 months. Your shoes may look great on the outside but the support the shoe was made to do for the body is worn out,
Maintain good posture
Lead with your heel touching the ground first.
Swing your arms at a 90-degree angle. Don't hold weights. When you swing your arms holding weighs it makes the shoulder joints take the pressure of the swinging weight. This can lead to shoulder injury in time and you may not be aware of what you did.

Regular physical activity is an important component in achieving good health. Strive for 30-45 minutes of cardiovascular activity most days of the week. Walking is a great way to start your journey to wellness!

Health Benefits of Cardiovascular Exercise:

Decreases risk of diseases (heart disease, cancer, diabetes, osteoporosis and obesity).
Lowers blood pressure and cholesterol levels.
Increases metabolism, which promotes weight loss.
Minimizes stress, anxiety and depression.
Helps build stronger, muscles, bones and joints.
Reduces arthritis symptoms.
Improves overall health and well-being.

Eat Fresh Fruits & Vegetables "What About Fruit with Weight Loss?

2011-05-08T19:44:00.000-07:00

Fruits and vegetables contain essential nutrients to protect your health. The vitamins and minerals in fruit and vegetables can help reduce the risk of cancer, heart disease and high blood pressure, and type 2 diabetes. They taste good too.

Usually people whose diet is rich in fresh produce have more energy and are less likely to gain weight. And fruit and vegetables also help reduce the effects of aging. Choose organic fruit and organic vegetables when you can.

Cancer Research UK has reported that 'just one apple or orange a day' could cut your risk of dying early from cancer or other diseases by 20%.

Now, are you on a diet? Are you trying to lose weight?

Let's talk about Fruit and Vegetables and Weight Loss.

Doesn't fruit turn into Sugar?

Is Fruit too many Carbs?

Can I eat Carrots?

These are questions that I get asked all the time from clients.

As with anything you have to know what works for you and what does not work for you. Remember this!!

Many people on the low carb/no carb diets worry about fruit being to much sugar. They worry about specific vegetable being to starchy. Well, it is true some fruits are too much sugar for some people and yes some veggies are too many carbs for certain people.

I don't think there is a clear answer on this. We all have seen the food pyramid and that does not match up to all theories and in many cases it is too many calories to eat that way.

I find some people can eat a banana and go work out for 2 hours and feel fine. That would make me sick. I'm not right or wrong and they are not right or wrong. The reason there are thousands of diets that all swear they theory) works is because the all do work for "some people" but, not all.

Some diets say eat fruit and some say don't eat any at all. They both can make people lose weight. The goal is to be healthy. We need the nutrients fruit can give us. If you are not eating fruit for whatever reason, being you don' t like them at all or diet beliefs you need to take some vitamins or a fruit and veggie supplement to keep your body at the best energy and health.

As for fruit another thing to keep in mind is your family history of diabetes or low/high blood sugar. If you are a diabetic or sensitive to sugar for some reason, you may react to fruit more as a sugar effect than others. This may not make sense. See, how your body brakes down foods is different then others. I find in my 20 years in the fitness/health field that my clients who have diabetic parents, grand parents or aunts and uncles have to be more careful with their carbs, fruits and how their body brakes down sugars and lose weight easier if they limit these foods. I find that the South Beach type diet works wonders for these people. They lose weight quickly and feel more energetic right away. This diet limits fruit a lot at the beginning then introduces it back in slowly and manages how much you eat it and which ones. It's really simple and it works.

Too much of anything is not good. Use common sense. Don't eat 5 apples a day and full meals it will add up to many extra calories. You can eat too much fruit and it will end up with too

Another tip, if what you are eating is not working, make changes. Every "body" is different. What works for one person may not work for another. Don't sabotage your health and body by comparing yourself to others and trying to make something work for you that just doesn't.

Walking Lunges in the Sand at the Beach...Are You Kidding? If you trainer has you do this, RUN AWAY far AWAY.

2011-05-05T12:59:00.000-07:00

I was walking my dog at the beach this morning before work and was entertained by a female personal trainer with a female client doing walking lunges back and forth in the sand for over 20 minutes. I could not help walking by watching and timing it. I don't know when they started but the 20 minutes I was around, they did them over and over again. AND the trainer was texting someone on her phone while doing her walking lunges. She was not watching her client.

The client was at least 25 pounds over weight. She won't lose 5 pounds before she will be injured for sure and won't be able to work out at all. When she lunged down her hip twisted to the left then she had to push her body back up to standing position with her hip twisted then power back down for her next step. THIS IS 100% UNSAFE. If you do a lunge and your hips can't stay in proper position, then lunges are going to do you more harm then good even if you are on stable grounds.

Walking lunges if not done correctly can and will cause injuries. Doing them in the uneven sand at the beach is insane.

If you perform walking lunges on uneven ground, being sand, dirt or grass you are FOR SURE at high risk for an injury to your knees, ankles, hips or back or all of them.

Please know you don't have to do insane unsafe exercises to get in shape and lose weight.

Be safe and learn the right way to do exercises and the best exercises for your body.

Educate yourself on your personal trainer/boot camp instructors.

http://www.tracysbootcamps.com

Importance of Water - Drinking Water and Being in Water!

2011-05-04T13:57:00.000-07:00

Water is essential to life. It provides a fluid balance for all chemical
reactions in the body. Water makes up approximately 70% of your
body's weight. It is a lubricant and plays a vital role in regulating your
body temperature. Water flushes out toxins and waste from our bodies.

Exercise increases your water needs. If you find you don't sweat during
good workouts, most likely you are already dehydrated and need to
drink more water each day. Relying on your thirst is not an accurate
method to regulate your water intake. If you are thirsty during your
workouts you are already getting dehydrated. If you are dehydrated
you will fatigue earlier and lose coordination skills during a workout or
activity.

Alcohol and caffeine are diuretics, which dehydrate you. For each glass
of liquid containing these items, drink an extra glass of water to help
maintain proper hydration.
Tips to drinking enough water!

1. When your first wake up in the morning, drink a glass of water. (hydrate your brain)
2. Always keep water with you.
3. Drink a glass of water before meals.(You won't eat as much)
4. Drink 3-6 ounces of water every 10-15 minutes during a workout.
5. Drink 1/2 ounce of water per pound of your body weight per day.
For Example: a 200lb man needs at least 100 ounces a day. ch and Be in the Water!

Go to the Beach!

The Sea Water. It has been said through the ages to

"Take your troubles to the water."

The ocean can take away many of your troubles physically and spiritally and make you feel better. Many spirital beliefs say jumping into the ocean helps cleanse your body and energy of all the negative energy of life and people that you may have been around. It just feels good. While you do't want to keep a would wet, many skin issues benefit from salt water.
Some say the salt cures your skin.

Being near the water and in the water also means you are getting some sunshine. Having a good 1/2 of sunshine a day is beneficial for the body mind and soul. Be outdoors and be in nature. (wear sunblock)

For those of us who live right hear near the beach...go enjoy it!!

Get out doors and enjoy the beach, the water and fresh air!

Grab your bottle of water and go walk or run and do something good for your body, mind and soul!

Like Nike says.

"Just Do It"

Take care of you and enjoy LIFE!!

Kombucha For Bladder Infections and Too Much Antibiotic Use and Well Being

2011-05-01T17:34:00.000-07:00

I was sick for almost 3 years. I had continued bladder infections that stumped every doctor I saw. I had CT scans, bladder scopes, blood work, ultra sounds, kidney tests....everything. I was on antibiotic after antibiotic. I was on a new antibiotic at least every 3 weeks to a month. It was not good.

The doctors told me there is no physical reason that this should be happening to me. I did not feel good and I was scared. A couple doctors would say it definitely sounds like I have a bladder disease but every test showed I did not have it.

I know studies show that antibiotics not only kill the bad bacteria in the body it also kills off all the good that we need to keep our body in balance and functioning right. It weakens our immune system in cases like mine.

When I went to the pharmacy and had them do a print out of all the antibiotics I have gotten in the last year it came to over 40. That is way to many. This was highly concerning me. If I get sick when I am older I will be immune to all antibiotics and not be able to get better. I already have had certain antibiotics stop working for me.

I could not take walks or exercise because I either had pain or was just exhausted all the time. Also, most antibiotics you can't be in the sun with.

About 6 weeks ago I met a new friend who is a nutritionist and chef for raw foods and helping people with foods with illnesses. She brought me some Kambucha (store bought). She said it is good for putting all the good stuff back in the body and getting it back in balance.

If your body keeps losing all the good bacteria that helps fight off infections then we can continue to be sick.

I have been drinking 1 bottle (16oz) of Kambucha a day for almost 3 weeks now. I feel so much better and I have not had to go on any antibiotics since drinking it.   I find them at health food stores like Mothers Market and Whole Foods
.
I am back to taking walks at the beach and exercising again. I feel like I got a good part of my life back. I am a personal trainer with my own personal training business for over 16 years and not being able to exercise like I tell my clients too was very hard. I was sick for so long. I was losing hope and feeling like I will be sick the rest of my life.

Several times I Googled chronic bladder infections and found many sites talking about woman not finding answers in the same situation I was in. I don't know if this is the answer for everyone, but it worked for me.

There are different stories for and against Kombucha.   It seems if you buy the store bought you are just fine. It's when some people try to make it themselves that it can have issues sometimes. Here is a link below with more information on it.

http://www.anahatabalance.com/teakombucha2.html

I also found that stress was playing a factor in continued sickness. I was at the point I felt so sick and tired all the time that stress would make it worse.   Feeling physically better also helped me handle the stress better and I have been able to keep the stress from making me ill. I needed to get some physical strength first.
I feel more balanced all around.

I hope this post helps anyone that may be in the some horrible place I was in for so long. It's so hard to go through tough times, but when it's over, knowing you may have helped someone else get through the same challenge makes you feel better.

I recently hired this friend to work with me with clients with their nutrition and health needs.
www.tracyspersonaltraining.com

Take care of you!

NO SAGGY A.....S... NOT ONLY FOR LOOKS BUT FUNCTIONABILTY

2011-04-30T13:34:00.000-07:00

No Saggy Ass (Butt) does not only refer to looks of your bottom, it also refers to the Strength and
Function ability of your pelvic and hips. It helps the lower extremities function better.
All the muscles on the body were put there to perform a specific task in movement. If
some muscles are weak, then other muscles on the body try to do work
that is not theirs. This leads to pain and weakness in the body. The more you can make all
your muscles even the better the body functions.
We all want our bottoms to be nice and fit. I hear girls all the time comment how they
hate their big butt or flabby butt. Getting your bottom into shape as well as the rest of
your body will help you feel and look better, but also keep your bones stronger. We have all
seen older people having "saggy butt". It's not pretty.

Think of the butt muscles, your Glutes. Glutes is short for Gluteus.    You have the
Gluteus Medius, Gluteus Maximus and the Gluteus Minimus. See Pictures above.All three of
these muscles play a roll in everyday function ability. When our muscles are stronger our
bones are stronger. If the glute muscles are loose, weak and saggy then the pelvic bone
will be weaker. I know anyone can break their hips. Falling on just the right angle can break
the strongest person's hip. We usually hear of older people breaking their hips.    If these
muscles are weak then you get more back pain, because your back is trying to do the job
the glute muscles were created to
do. Look at where the muscles attach on the bones in the pictures above. Back pain, hip
pain and lower body pain, including knees and ankles can be from weak glutes.
It is also a larger muscle group and you burn more calories when you work the larger
muscle groups. Take care of you. Plan for your future. Body strength is a good goal for a
future.

http://www.tracyspersonaltraining.com/

Stop Making Excuses and Make Changes

2011-04-29T19:43:00.000-07:00

Stop making excuses and make changes in your life. If you want things to be different then start making changes. You can start with something little and easy.

If you want your body to be different then do something about it. If you have not been exercising then start moving. Take a walk, ride a bike, dance around your house to your favorite music or anything where your body is in action.

You have to start somewhere. You can join a exercise class, boot camp classes or higher a personal trainer. You can start moving on your own. There is no excuse. Just move.

If you have been exercising and not seeing results it's time to be honest with what you are doing. Check into how much time you really are moving your body and be VERY honest with your food and drink intake.

If you body is not making changes something needs to change.

I have clients who come up to me a specific question about the changes being slow or stuck in their body. I ask them if they are eating good and often they say "I did today". Well, be clear to know if you have a weight loss goal eating good 2 or 3 days a week is not going to get you to your goal. It's not a game. If you want your body to change you have to make the changes.

Common sense, if you body is not changing you need to change something you are doing. Simple as that.

If something is working don't fix it. If something is not working FIX IT.

Be honest and good to yourself and your body. You are the ONLY one who can make it happen. You can have help attend boot camps and have personal trainers, but it is up to you to be honest with yourself and just do it. Like Nike says... "Just do it"

from Tracy
http://www.tracyspersonaltraining.com/ in HB