Energy to workout

I know it is hard to get to the gym after a long day of working or working so late and waking up in the morning to squeeze it in!!! Some times that it just too much of a hassle!!
If you are not scared of a little supplementation BSN has a good energy booster called "endorush" please obey the serving size on the bottle! It will in fact give you energy to go complete a great workout!
Another supplement that is more on the natural side is Vitamin B-12. That will boost your energy as well as your metabolism.wink wink!!!
the trick is to workout hard so you burn off what you have taken so you can get to sleep easy and get a full nights rest.
Don't drink a soda to give you some energy. Black coffee is good too.

So!! get to the gym and workout! Make yourself sweat and get that body ready for summer!!!

Work out Fads

This is about relying on one type of working out to satisfy your fitness needs.

TRX: I just got done trying to use the TRX for all of my exercising. I did this for 3 solid months. I set down the weights, Kettlebells, dumb bells, medicine balls, barbells!!! EVERYTHING!!! I didn't even step foot into a gym and I have 2 gym memberships! 

     Now, the TRX can be used for every body part and muscle group. It is an amazing piece of equipment and I highly recommend it! 

I would never recommend someone to solely use the TRX for their workouts.

     I lost over an inch of muscle in my arms and 3 inches in my chest and back, and my body fat went from 6% to 11%.

I never sustained the hard, veiny pump I get from using weights. I also never felt that I actually did a real workout after using it. That includes the hour long classes at the TRX training center. It just wasn't the same.

     Now... The TRX IS amazing, though. Now, I mix TRX workouts with weights and other forms of body weight exercises and it makes the workouts SO much better! 

For instance, it is back day and I will do all of my back exercises with weights first then I will do burn out sets with the TRX. Now the TRX is adding an incredible shock to my muscles.

     You can even set it up as a circuit routine. Do bench press then do TRX push ups or skull crushers then do TRX triceps extensions. You get the picture. 

     This, I believe is the best way to use the TRX. Or switch between weights and the TRX. Never get stuck on one form of working out. Mix it up and watch the results come quick. I started back at the gym 1 week ago and I got 1 inch of muscle back already and lowered my body fat down 2%. 

     Muscle does in fact have memory, you just need to help its memory and remind it of what it once was. If you are trying to build something you never had before, remember to push yourself. Achieving your goals takes work. Pain and sweat are part of the road. 

S.F.N. 's New Dietitian

                                                                Jenny Charles

Bio

                I have always had a love for nutrition and exercise, beginning when I was growing up playing sports and wanting to eat the best foods for competition. Even before official schooling, I read every book and magazine containing nutrition information. I also developed a love for cooking , and transforming favorite recipes into healthier versions.

                I went to college at UC Santa Barbara where I studied Bio-Psychology along with Health and Exercise Science. I worked at the Health and Wellness Institute developing skills in body composition analysis as well as working at Advanced Chiropractic learning about nutritional supplements and counseling patients on their use.

                I moved to Chapel Hill to further study nutrition. I received my masters in public health and nutrition form the University of North Carolina. During my time there I also met the requirements to become a Registered Dietitian. My training involved clinical work in local hospitals as well as program development with my emphasis on weight management.

                Since that time I have developed programs for weight loss for kids, teens and families in Santa Barbara and have worked one on one with families at a weight management clinic in Fresno. Additionally I have spent the last 3 years working as a clinical dietitian at Children’s Hospital in Madera and California Pacific Medical Center. I have an extensive knowledge of different disease states. I believe weight management and prevention of obesity to be the largest health problem in our country as it often leads to many other diseases.

Meal Plans

                Meal plans can be very important to keep you on track to meet your goals. I think meal plans need to offer variety and be somewhat flexible, otherwise they can be very difficult to follow long term. They really need to be customized to fit your daily routines, as well as cultural or ethnic preferences. They can be more or less structured depending on the individual. And that is the key, that they are individualized. I can help create a meal plan that works for you!

First Session

                Before the first session, you will need to complete a three day food record.  This will help to better understand your calorie needs, daily routines, and identify dietary problems. At the first session we will take initial anthropometric measurements if not already done.  We will review the food record to get all the needed details. An initial meal plan will be provided, which will be adjusted in future sessions, as well as nutrition education on different food groups, balanced meals, and portion control.  We will end the session with goal setting. This is a component to long term success. Goals should be realistic, specific, as well as flexible.

Email: solittofn@gmail.com or call 415-939-3519 to set up your initial consultation to take your fitness goals to the next level! Solitto Fitness and Nutrition offers different price scales for the needs and type of nutritional counseling our clients need. Call or email for more information.

S.F.N. is looking forward to hearing from you and creating a program for your every need!

Legs and Booty!!

Since we are tightening up our core, we need to tighten up our legs and booty. So here is a little something you can do throughout your house.

- Chair Squat, Legs together, squat down like you are going to sit down into a chair.The angle of your legs goes close to 90 degrees.

- Sumo Squat, Legs , are wide apart like a sumo wrestler, toes angled out, squat down till your knees hit the 90 degree mark or as far as comfortable.

-Chair to Sumo, Do the chair squat but as you come back up you will be jumping into the Sumo squat. Vis Versa from sumo back to chair. (If you have any knee or hip or ankle problems then you need to ease into the jumping part or just not do it)

- Hip Raises, Lie on your back, knees bent, feet flat on the floor. Lift your hips off of the floor and Rep up and down. Do not let lower your butt down to the ground until the set is complete. 

Advanced: Raise one leg 45 degree angle into the air, leg out straight. Complete set. Repeat rep count with the opposite leg.

- Money!! Lunges with a rear leg raise and a high knee. Start With a regular lung. Toes stay in front of your knee, Before your back leg comes forward to lunge again you raise it straight up behind you, squeezing your glutes. Move the back leg to the front to a high knee. From there, you lunge into your next rep. The goal is to complete the set without setting the leg down. HEHE! 

*Keep your core tight.

Be controlled in all of your movements.

Start with 3 sets of 12-15 reps. Add weight (light weight) if you need too.

Enjoy!!!

This was inspired by Kim T.

Grazie!!

New to SFN

Solitto Fitness and Nutrition has just teamed up with a Dietitian to help you achieve your fitness goals at a faster and more effective pace.Personalized meal plans and service that you won't find anywhere else, not at the big gyms or at Total Health and Fitness. Contact me if you are interested in learning more.