Welcome to New Massage Therapist Cejae!

cejaeWe’d like to welcome Cejae Escudero to the Pro Fitness Network Team! Cejae is a proud Certified Massage Therapist who graduated from the National Holistic Institute in Studio City and completed an Advanced Neuromuscular Therapy program. Integrating a variety of modalities such as Deep Tissue, Trigger Points, Myofascial Release, and Swedish combined with Energy work, she customizes each session to her client’s needs. Call for your appointment with Cejae today! (626) 799-7243


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Carina’s Semi-Personal Training Schedule

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Here is Carina’s updated Semi-Personal training schedule! We have openings in the schedule, so if you’ve been waiting for the perfect time to join us, what are you waiting for? First time clients receive 50% OFF ONLY $52.50 for 3 semi-personal sessions (regular price is $35 per session).


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Some stretch suggestions for after your workout!

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10-20-30…Will It Make A Difference In Your Fitness?

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I ran across this article on a study completed in Denmark, regarding interval training and sticking with an interval program for the long term. Unless you are getting ready to run a marathon or some other fitness accomplishment, most of us do not think about pushing ourselves to an intense limit.

This study showed if you can incorporate an interval training in place of one of your sessions a week, there are major benefits to be experienced. The best part is holding that intensity for short bouts of time, meaning 10 seconds (not 4 minutes, as many interval workouts are structured) at a time! That’s it!

The study definitely sparked my interest in gaining better fitness from just 10 seconds at a time.

What are the benefits?

According to the article, improved health, lower blood pressure and perhaps, logging faster times when jogging, et al.

How do you do it? (excerpt from the article)

Warm up with an easy jog (or pedaling or rowing), then ease into the intervals. The 30-second portion should feel relaxed; the next 20 seconds moderately hard; and the final 10 seconds a full gallop. “The aim is to cover as much distance as possible in those 10 seconds.” 

Do five of the 10-20-30 intervals in a row without pause, then rest for two minutes by standing or very slowly walking about. Repeat the five consecutive intervals one more time, cool down, and you are done. The whole session, minus warm-up and cool-down, will have lasted 12 minutes.

If you are already in fine shape, add another set of the five uninterrupted intervals.

Rest the next day, he said, or very lightly exercise; don’t do two of the intense interval sessions in a row.

Interested in learning more? Please feel free to email me and find out how I can help you with your fitness needs.


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From Couch Potato to The Treadmill : 5 Tips On How To Start

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Many of us have busy schedules, whether you’re a professional trying to accomplish all your errands and tasks after 5 p.m. or on your weekends, or you’re a stay at home parent, running around taking care of everyone else and what they need.

Often, it’s easy to look at that couch as a respite from the duties of the day…an escape. But is it really? Especially if the voice in your head inspires guilt rather than relaxation?

How can you find the energy in an already busy schedule with very little free time to get moving and commit to exercising a few times a week? It all starts in our heads, when we put ourselves into the position mentally, the body will have no choice but to follow.

Here are a few tips:

1. Ask yourself, if you think exercise is truly important?

If you’re not convinced, then it is an uphill battle. Create a vision for convincing yourself that it is what you want to do. See the positive results, from short to long term, which come from exercising in your vision.

2. Figure out what you like to do.

Some of us want to go inside a gym, get on a treadmill and read a magazine, others of us want to experience the outdoors. Get to know what it is that resonates with you and fit this into your vision, see yourself happy, calm and really spending that time with yourself…for yourself.

3. See yourself, if you decide to not exercise.

What will happen, if you continue to not exercise? How will you feel about yourself? How will your clothes fit? If you take a vacation, will you be wearing that swimsuit, and if you do, how will you feel it in if you don’t exercise? This is all meant to really give you an idea of what it’s like to have positive results in your mind’s eye versus the reality of what will happen if you keep avoiding movement.

4. Recognize your timing.

Are you more apt to stick with a routine when you roll out of bed or is it easier to go for your work out when you leave the office? (Or perhaps, you have a gym in your office building and lunch time works best for you?). Ask yourself what you would be doing in that time period if you were not exercising? Sitting on the couch? Watching TV? Eating because you’re bored? And look at how you actually feel in doing something different at that time–breaking the routine of not moving your body, make sure you don’t feel like you’re missing something at that time of day–otherwise you’ll feel deprived.

5. See yourself as a participant in life rather than allowing it to pass you by.

By increasing your physical abilities, what will it allow you to do? If you have more stamina, perhaps you’ll be spending more time on the dance floor, or going for a longer swim with your kids, or having the wherewithal to instead of being dragged through the amusement park, you’ll be taking them by the hands as you glide through the crowds without feeling worn out.

For more information on changing your mindset, please check out the article: Get Psyched For Fitness by psychologist James Prochaska.


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How to Keep Lactic Acid From Holding You Back!

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Most of us at one point or another have experienced muscle ache, burning, rapid breathing, nausea, and stomach pain during exercise, caused by lactic acid build up.

Our bodies utilize oxygen to break down glucose for energy during a workout; we begin to breathe faster as we attempt to get more oxygen to our working muscles. Sometimes there’s not enough oxygen available to complete the process, which results in a substance called lactate being created in our muscles. Our body can convert this lactate to energy without using oxygen, but the painful part is if the buildup happens faster than we can burn it off.

This means our body is trying to slam on the brakes, in essence, telling us to stop what we are doing; thankfully, it’s a temporary condition. There’s too much acid built up in our bloodstream, which causes the muscle fatigue and other physical discomfort during a workout.

Our bodies are intelligent machines and it’s the natural defense for the body to prevent permanent damage by slowing down the vital structures needed to preserve muscle contraction.

Once our bodies slow down, oxygen is more readily available, allowing continued aerobic metabolism and energy for the body to recover from the exercise we are doing.

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If we want to go the extra mile to ensure we are doing everything we can to prevent the buildup of lactic acid, we can manage it through diet too. Increasing our intake of magnesium, foods rich in fatty acids, and high in vitamin B, are extremely helpful to our bodies in processing lactic acid. If we really want to help we can take baking soda, because it is an alkaline substance, it helps to neutralize the lactic acid that may build up in the muscles.

 

 


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