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Feb 06

Words From Your Irvine Personal Trainer 0

Orange County Personal Training: Foods Good for the Heart and Health

(Fitbie.com–) Once again, choose one of these healthy, nutrient-rich foods to start your week! Nothing is better to keep you energize than with foods with loaded antioxidants and nutrients. Don’t forget to also do your 15-min ab exercises!

Chia Seeds

“Chia seeds are a nutrition powerhouse,” says Robin Barrie Kaiden, RD. “They offer maximum nutrition and minimal calories. They’re filling, energizing, and loaded with vitamins and minerals.” One tablespoon of chia seeds contains just 60 calories, as well as 3 g of heart-healthy omega 3 fatty acids, which help lower blood pressure and triglycerides, and aids in the reduction of plaque buildup. The whopping 6 g of fiber a teaspoon of chia seeds packs (a slice of 100% whole grain bread contains only 3 g) also promotes a healthy heart. Soluble fiber binds around bile, which is partially composed of bad cholesterol, in the gut and helps eliminate it with the body’s waste, says Julie Zumpano, RD, LD, of the Preventative Cardiology and Women’s Cardiovascular Center at the Cleveland Clinic. Chia can be eaten by the spoonful, blended into smoothies, or stirred into soups, and it also makes a great salad or yogurt topper. To get benefits on the go, try 100-calorie Health Warrior Chia Bars.

Sardines

This little fish is so much more than a tasty pizza topping. Omega 3 fatty acids are found in only two forms: in plants (like chia seeds) or in oil-rich, fatty fish such as sardines. Fish oil not only increases your HDL, or “good,” cholesterol (which helps prevent heart attack) but also reduces the risk of sudden death in people who have already suffered a heart attack, according to the Mayo Clinic. Fresh sardines are great sautéed in olive oil with lemon and garlic—plus, they’re tiny, so they cook quickly. Chopped sardines are perfect for topping salads or adding extra flavor to pasta and vegetable dishes in the place of other flavorful, high-cholesterol proteins, like bacon. Fresh is always best; if you have canned sardines on hand, remember that they tend to have a higher sodium content. Individuals on a sodium-restricted diet—like those with high blood pressure—should carefully account for this detail, says Zumpano.

Blueberries

To boost your heart health, go blue! Blueberries contain a compound known as anthocyanin, a type of flavonoid. Flavonoids are antioxidants, which protect cells from damage caused by free radicals, and have been shown to reduce the risk of cardiovascular disease, says Zumpano. (Learn what foods boost your mood with this blissed-out plan!) A 2011 study published in the American Journal of Clinical Nutrition found that people who consumed the highest amount of anthocyanin in their diet—mostly from eating lots of blueberries and strawberries—saw an 8% reduction in their risk for high blood pressure, compared with those who ate the least amount of anthocyanin. The same study found that people who consumed at least one serving of blueberries per week were 10% less likely than those who ate no blueberries to develop high blood pressure.
Yams

For those who think fiber and cardboard are synonymous, we’ve got a sweet surprise: Just one cup of baked yams provides you with more than 21% of your daily recommended intake of dietary fiber, which helps your body rid itself of bile and the LDL (“bad”) cholesterol it contains. Yams and sweet potatoes also contain beta-carotene, a carotenoid. Carotenoids are heart-protective antioxidants found in many colorful fruits and veggies, like carrots, bell peppers, and tomatoes—all heart smart choices.

This is Jon Jung of the Jungle and I’m out…

Jungle Fitness, Orange County’s Best Personal Trainers now offers Personal Training in various cities within Orange County, CA

Just remember we do daily blogs from MOTIVATIONAL TIPS to EXERCISE ROUTINES to HEALTHY RECIPES to CELEBRITYWORKOUTS to even MOVIE REVIEWS. We are Jungle Fitness, Orange County’s #1 Personal Trainers, A Results-Oriented, Goal-Oriented Company!

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Feb 03

Words From Your Irvine Personal Trainer 0

Orange County Personal Training:Flab-Fighting Workout

(FitnessMagazine.com–) Ladies, lets work on those resistance on our muscles and burn some fat! Here are a few flab-fighting moves that you should do with resistance bands!

Jab Cross

What you’ll need: two resistance bands (Try Spri Flat Bands, $5 to $7, spri.com.)
Targets back, arms, abs, obliques, and legs
• Tie ends of a resistance band together to make a loop. Stand with feet hip-width apart and place band around ankles. Step back with right leg until you feel resistance in band, knees slightly bent.
• Wrap second band around upper back and grip ends with fists (wrap band around fists to pick up slack). Bend elbows by ribs; bring fists to chin level.
• Punch forward with left arm, palm down, and then bring arm back to start.
• Pivot toward left on toes of right foot as you punch right arm forward, slightly toward left, palm down. Return to start.
• Do 3 sets of 8 reps. Switch sides; repeat.
Uppercut Twist

Targets back, shoulders, arms, abs, obliques, and legs
• Stand with feet slightly wider than shoulder-width apart, looped band around ankles; wrap second band around upper back, elbows bent by ribs, fists holding ends of band in front of chin.
• Pivot on right foot toward left and squat slightly as you uppercut with right arm, bringing fist back by ribs and then scooping it diagonally upward to left.
• Return to start and repeat uppercut with left arm, pivoting on left foot toward right.
• Do 3 sets of 8 reps, alternating sides.
Power Kick

Targets butt and legs
• Standing, wrap looped band twice around right ankle, then step left foot into loop. Wrap second band around upper back, elbows bent by ribs, fists holding ends.
• Lower into a squat.
• Rising up on left leg, kick right leg forward a few inches off floor.
Double Butterfly

Targets shoulders, arms, chest, butt, and legs
• Undo looped band and retie ends to form a smaller loop. Stand with feet together, knees slightly bent; place band around ankles. Wrap second band around upper back, elbows bent by ribs, fists holding ends in front of chest, palms up.

This is Jon Jung of the Jungle and I’m out…

Jungle Fitness, Orange County’s Best Personal Trainers now offers Personal Training in various cities within Orange County, CA

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Feb 02

Words From Your Irvine Personal Trainer 0

Orange County Personal Training: 4 Ways to Avoid Gaining Weight!

(Fitbie.com–) You can cave to some of your hunker-down instincts without sacrificing your health, as long as you hibernate strategically with these tips.

Stay active at home

While your instincts might be telling you to stay put, you need to resist the urge to spend a lot of time on the couch or under the covers this winter. Sedentary behavior—even among active individuals—can put you at risk for a number of health issues, including heart disease and diabetes, according to a study published in the European Heart Journal. The good news is that inserting even a little bit of activity into your day, like taking regular 1-minute walk breaks, can lower this risk. Think about setting an alarm on your phone to remind yourself to get up and move every hour or so.

Stay aware of your eating habits

If you’re home for prolonged periods of time, your instinct may be to graze continuously. “Keep a food journal,” Frechman says. “It will help you identify problems. You may be snacking too much and not realize you’re doing it.” When you’re homebound, it becomes easy to down an entire bag of snacks throughout the course of a day, or even in a single sitting, if you’re not careful. To avoid falling prey to these seemingly bottomless bags, portion out your servings in advance, Frechman suggests. (Related: DIY Snack Packs) This way, when you reach for a snack, you’ll know you won’t go overboard. She also urges people to keep an eye on the scale. Studies show that individuals who weigh themselves regularly are less likely to gain weight and more likely to lose weight.

Stock up on warm, comforting healthy foods

“When it gets colder, we look for warmer foods. The key is to look for low-calorie [comfort] foods,” says Bethany Thayer, RD, spokesperson for the Academy of Nutrition and Dietetics. Instead of going for something creamy, opt for a broth-based soup, which can be a great way to stay warm and may help you feel full, according to some research. Thayer suggests switching from your cold salad to warm vegetables (think roasted root vegetables), or heating up normally cold dishes—like sugar-free applesauce—to make them more soothing as the temperature drops. “Chili can also be a really great way to get filling beans and veggies. It’s warm and satisfying and there are great recipes that are low in calories,” she says.

Stay hydrated

You may not crave a gulp of cool water this time of year, but you still need it, especially because the air tends to be dryer. “While you’re not sweaty, you still lose moisture through your skin,” Thayer says. If the thought of an ice-cold glass of water makes you shiver, opt for water at room temperature or sip a cup of herbal tea, which can be a great, low-calorie way to get your daily dose of H2O. The Institute of Medicine recommends about 9 cups of fluids a day for women and 13 cups for men. In addition to supporting your overall health, research has indicated that drinking water can facilitate weight management. “When you fill up on a no-calorie beverage, you may not feel like eating as much,” Frechman says. Research has shown that people who drank water before meals consumed about 75 to 90 fewer calories during their meal than individuals who did not start with a glass of water. Plus, when hunger pangs hit, you might really be thirsty and not hungry, so before you reach for a snack, try quelling your appetite with a glass of water first.

This is Jon Jung of the Jungle and I’m out…

Jungle Fitness, Orange County’s Best Personal Trainers now offers Personal Training in various cities within Orange County, CA

Add me on facebook:

and follow me via twitter.

For more info check out below:

CLICK HERE FOR INFO ON HOW TO GET THE BODY YOU ALWAYS DREAMED OF HAVING

CLICK HERE TO READ MORE BLOGS FROM OUT JUNGLE FITNESS ORANGE COUNTY PERSONAL TRAINER BLOG

INFO@JungleFitnessOC.com

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Feb 01

Words From Your Irvine Personal Trainer 0

Orange County Personal Training: One-A-Day Gets the Dieting Going

(Shape.com–) We can’t rule out everything in our lives and this includes our coffee and snacks. They satisfy our cravings and help us boost our metabolism. The coffee and snack isn’t what stocks up with too many calories, its the serving sizes and add-ons we use.

1. Don’t Rule Out Coffee

You don’t have to give up your morning cup of Joe, even if you’re vying for a healthier diet. “Unless you have sensitivity to caffeine or a medical condition that makes it unwise to consume it, coffee can be a delicious and natural way to boost your mood and your brain function,” Davis says. “If you need more than a cup or two to get going in the morning, you may be sleep-deprived. Coffee is not a substitute for actual zz’s.”

2. Go Easy on Coffee Add-Ons

“It’s what you add to coffee that can add pounds and inches,” Davis says. “Sugar, flavored syrups, whipped cream, and half-and-half can turn a simple cup of coffee into a real calorie-bomb, and if you have one or more each day, those calories will add up. Subtract a little of the sugar and fat gradually and work toward enjoying your morning brew as close to ‘naked’ as you can make it.”

3. Be Ready When Hunger Strikes

If you’re often in a rush to get to work and skip breakfast, stock up on healthy snacks. “The key to healthy eating is planning ahead,” Davis says. “It makes sense to keep nutritious, non-sugary pick-me-ups in your desk drawer or in the office fridge.”

4. Stick to One Serving
A serving each of low-fat protein, whole fruit or vegetables, and whole-grain bread or cereal is a great way to get your body and mind prepared for the demands of your day. However, you need to make sure that the number of calories you take in at breakfast works within your overall daily calorie target.” Not sure what one serving looks like? Use these tricks to make it easy to stay on track.

p class=”MsoNormal” style=”text-align: center;”>This is Jon Jung of the Jungle and I’m out…

Jungle Fitness, Orange County’s Best Personal Trainers now offers Personal Training in various cities within Orange County, CA

Add me on facebook:

and follow me via twitter.

For more info check out below:

CLICK HERE FOR INFO ON HOW TO GET THE BODY YOU ALWAYS DREAMED OF HAVING

CLICK HERE TO READ MORE BLOGS FROM OUT JUNGLE FITNESS ORANGE COUNTY PERSONAL TRAINER BLOG

INFO@JungleFitnessOC.com

Click here to read and check out our YELP REVIEWS ONLINE:

Jan 31

Words From Your Irvine Personal Trainer 0

Orange County Personal Training: The First 4 Breakfast Traps!

(Shape.com–) Breakfast is an important meal of the day, but don’t pack pounds with this meal! Here are the first four breakfast traps to weight gain:

1. Think Before Your First Bite

When coworkers bring in treats, the office can become a calorie trap. Davis’ advice? “Stop, get centered, take a deep breath, and focus on your health goals,” she says. Which is better: the taste of a muffin or the feeling of reaching your goals?

2. Don’t be Fooled by Juice

You may think that gulping down a glass of OJ is a great way to start your day, but many store-bought varieties are packed with sugar. “A healthy serving of orange juice is about as much as you could squeeze out of one orange,” Davis says. “A better idea may be to have a glass of water and eat the orange itself: Whole fruit offers you all the vitamins and minerals of the juice, along with tummy-filling fiber that can help tame hunger pangs until lunch.”

3. Fill Up… the Healthy Way

Davis says pancakes and waffles are a no-no for breakfast, especially when accompanied by sugary syrup. “Instead, try a whole-grain cereal or toast, and try to get some protein in the form of low-fat or fat-free yogurt, lean meat, or egg whites,” she says. “You’ll feel fuller for longer.”

4. You Give in to Temptation

Breakfast pastries are delicious, but when you’re faced with treats first thing in the morning, try your best to resist. “Sugary cereals, toaster pastries, bagels, and cinnamon rolls are tempting, but they’re likely to cause a spike in blood sugar, followed by a low-energy crash and hunger, which can cause a snack attack by mid-morning,” Davis says.

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