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1770 36th St
Sacramento, CA 95816
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Bootcamps With A Purpose Saturday December 10, 2011
Supporting 4 R Friends
Extreme Bootcamp
7:00am - 8:30am
9am - 10:30am
Get informed and Come Sweat For A Cause!
EFP TRAINING CHANGING LIVES THROUGH FITNESS ONE CHARITY AT A TIME! |
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See Julie for Holiday Specials
Julie Rush is a licensed esthetician and makeup artist with over 20 years experience in the skincare and makeup industry. She is also a certified massage therapist. Julie creates a calming experience tailored to her client's individual skincare and body maintenance needs.
(916) 206-5755
www.jrushfaceandbody.com |
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| NOVEMBER 2011
Welcome to Elite Fitness & Performance. Our strength training program will enable you to lose those unwanted pounds, increase your muscle mass, and improve your overall health and appearance.
You will be completely revitalized by our program! Our unique approach will help you transform both body and mind. Let's face it, most trainers just watch you exercise.
If you want to achieve real, long lasting results, you must do more than exercise your body. You need to exercise your mind as well.
With our program, you will change your perceptions and attitude about exercise, fitness, and health. We will not only show you correct physical exercise techniques, but we will demonstrate mental exercises as well.
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Stay Fit for the Holidays
The last quarter of the year everyone uses the holidays as reason for people to easily gain 10-15lbs. maintaining your fitness level is not as difficult as it may seem. If a conscious effort is made to exercise every other day for one hour you can maintain your fitness level throughout the holiday. Calories in verses calories are the basic law thermodynamic. So as the holidays approach it is important to burn off more calories that you take in. With addition goodies at your deposal you have to make the decision to have self-discipline. No Excuses Desire, Commitment, Results is what it boils down to. If you don't make excuses, we all desire something. If we stay committed to our desire, we can achieve the results we are looking for. Here are a few tips to help you stay on track:
- When attending parties eat before you go. You will consume less if you are not as hungry
- Suggest healthy holiday snacks be brought to work or to parties.
- Plan for the parties , Focus on your food intake during the week so if you fall off at the holiday party on the weekend it's not as bad
- Next play not the last play, If you miss up get back on track don't just continue making bad food choices
As we know 60-80% of the results come from what you eat. The fitness side is just as important. The average person only needs to do some type of exercise 3 times per week to maintain a basic fitness routine. You don't have to do cross fit, or run 26.2 miles (run a marathon) to stay in shape. We all remember that simply acronym KISS, Keep it Simple SimonJ. If you can commit to 30 minutes of intense resistance training exercise and 30 minutes of intense cardio you can maintain your fitness level.
Here are a few Sample workouts:
Example 1:
Body squats 1 minute interval
Jumping jacks 1 minute interval
Push-ups 1 minute interval
Mountain Climbers 1 minute interval
Crunches 1 minute interval
Plank 1 minute interval
Rotate through these exercises over the course of 30 minutes then go for a 30 minute run or jog. This is a simple beginner workout for someone who has not been exercising.
Example 2:
Leg Press 3 sets of 15-20 reps
Lat Pull 3 sets of 15-20 reps
Chest Press 3 sets of 15-20 reps
Shoulder Press 3 sets of 15-20 reps
Arm Curls 3 sets of 15-20 reps
Tricep Dips 3 sets of 15-20 reps
Mountain climbers 30 sec, jumping jacks 30 sec, high knees 30 sec.
Rotate through this routine 4 times, it should take you about 45 minutes.
Example 3:
10 Burpees
Jump rope 1 minute
15 Burpees
Jump rope 1 minute
20 Burpees
Jump rope 1 minute
25 Burpees
Jump rope 1 minute
30 Burpees
Jump rope 1 minute
This workout can take anywhere from 45 minutes to 1 hour and 30 minutes. This is an extreme workout for more experienced people who exercise frequently, and at a high level. If you are not currently on a exercise routine please consult your doctor before beginning a new workout routine.
So do you really want to stay fit for the holidays? You have the plan, are you up to the challenge? You don't have to gain 10-15 pounds over the holidays. You get to choose how you fuel your body. You also get to choose if you move your body or not. No Excuse! Desire. Commitment. Results. That is the difference between those people who reach their goals and those people who don't.
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A Time to Give Thanks
With the fall and winter holidays right around the corner, it is sometimes easy to get wrapped up in the hustle and bustle of the season. We have obligations to meet, places to be, people to see, meals to make, treats to bake, gifts to wrap, decorations to set up, cards and notes to send, the list of activities goes on and on...
During this busy time of the year, I encourage you to take time out of your busy schedule each day to live a few moments in gratitude. Who and what are you grateful for? Sure, we are all readily thankful for the major things in life; the support of our loved ones, our health, and our freedom. However, there are so many things in life that we might take for granted or overlook; small things like the beautiful sunset, the kind gesture that someone did, the seasonal fruits and vegetables that are available, the smile you got from a stranger... Take a step back, assess, and reflect all of those wonderful little things. Remember too that even in a negative situation, there is a "silver lining."
At such a hectic time of year why add to your "to-do" list? Giving thanks for the big and small can have a huge impact on your life. It reminds you of the positive things, it reminds you to say "thank-you" to those around you, it helps reframe the negative in a more positive light, and it reminds you of what really is important in life. A moment of conscious gratitude for me always seems to snap things back into perspective. Sometimes when I am having a particularly difficult time during an exercise session, I mentally take a step back. First and foremost, I recognize what a wonderful thing it is to be able to exercise, to be able to move whatever body part that I'm being asked to move, that I have taken positive steps to lead a healthy life. All of a sudden, the session doesn't seem as hard!
I am thankful that you took a few moments to read this article and want to personally thank you for being a member of the EFP "family". I wish you and your loved ones a happy and peaceful holiday season!
Pam
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Keeping Up with Your Fitness Goals During the Holidays
I know with all the hustle and bustle the holidays bring, our fitness goals seem to go down the drain. The frigid cold, the smorgasbord of delicious eats, and the added stress can equal a weight gain disaster. Here are some ways to stay on track during this festive time of year:
1. Keep up your exercise regimen. Doing so will help release stress and burn calories. To keep you on track, start a fitness calendar. Check off the date every time you workout so you can visually see your progress and accomplishments.
2. Drink plenty of water. I recommend around 96 oz a day. This will help u stay hydrated and is an excellent appetite suppressant. If you are constantly sipping water, you are less likely to feel hungry.
3. Skip the gravy, dressing, and high calorie condiments. You can still enjoy your Thanksgiving feast while still cutting on calories. Load up on veggies instead of starches like mashed potatoes. Making little changes can help keep calories down, and you feel less guilty.
4. Give yourself a planned cheat day. One cheat day per week will have minor effects. If you are too strict you will be setting yourself up for a craving/binging disaster.
5. Finally if you fall off the fitness wagon, get right back on. Don't let one small slip-up keep you off track.
Keep moving to a healthier you. Remember in doing so, you'll be a step ahead in the new year to come!!!
Amanda |
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KABs Corner
It has been a month since our last newsletter and I wanted to update you all on what happened with the way I changed my fueling techniques before my last race. I know that you have all been in suspense and it has been weighing on your minds, so here goes!
For three days I consumed almost nothing but carbs. I added protein here and there, but focused on getting as many different sources of carbs that I could. I ate bananas, whole wheat pasta, toast, carrots, sweet potatoes, apples, and pretzels, just to name a few. The best meal however, was the morning before the race. Alyssa and I went out to breakfast and had pancakes. I was feeling well prepared to tackle the trails the next day. I felt that I did all that I could do and ate all that I could have eaten to get ready.
Well, I came to two conclusions:
1. Consuming nothing but carbs for three days keeps you constantly hungry. I was an eating machine! Hungry every 1-2 hours and never satisfied.
2. It worked! My body felt well fueled and strong throughout the entire race. The first three miles zipped by without me even noticing. There were a few hills that tried me since I didn't partake in any hill training prior to. The positive thing is that I didn't crash and I didn't feel completely trashed at the end. I will definitely use this technique in the future for different events!
Was this a life changing experience? Did I get everything out of it that I wanted? Yes and Yes.
Steph
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