Fitness – Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Mon, 15 Jan 2018 10:00:07 +0000 en-US hourly 1 Six Super Simple Ways to Eat Better http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/ http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/#respond Thu, 11 Jan 2018 19:00:19 +0000 http://villagecoachfitness.com/?p=5622 The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, […]

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The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we'd like.

Those new healthy resolutions don't have to be complicated, and they don't have to end before February even arrives. The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating. In case you've heard the term "clean eating" but haven't quite understood what it means -- clean eating is all about consuming healthy, whole foods and cutting out the processed junk. Whether you’re ready to jump start your clean eating now or you’re wondering what it takes to get started, we’ve got super-simple steps for a no-fail progression into clean eating.

1. Focus on your Inner Motivation

Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the damages done by not eating well through relatives or friends that have suffered as a result of their eating habits. Whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan.

2. Re-evaluate What You’re Currently Eating

Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of a week at the office, you might notice you’re more prone to ordering pizza, and you can take steps to head that off at the pass rather than fall into the same pitfall time and time again.

3. Set Realistic, Measurable and Specific Goals

When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. That means that if you want to be successful in the long-term, you should tackle one or two new things every 1-2 weeks, so you have a better chance of sticking to it. Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert per week, and go from there to decrease it further. It’s realistic, measurable and very specific.

4. Clean out Your Pantry

Sadly, most American pantries are filled with processed foods. A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go. If you have a lot of unopened items, donate them to a shelter.

5. Re-focus your Grocery Shopping Strategy

We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!

6. Master Meal Prep

One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that require you to dump in the whole foods in the morning and come home to a hot, delicious, clean and healthy meal every night!

As you can tell, it only takes small changes over time to create a sustainable, healthy lifestyle. I’m here to cheer you on every step of the way, click the comment box and let me know how you are feeling, and what you’d like to accomplish as your first step. I’d love to hear your plans.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you!

Join us for our NEW YEAR NEW YOU 28 Day Body Transformation! 

CLICK HERE FOR MORE INFORMATION!

Starts Jan 22, 2018.   

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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How to Prevent Stress Eating During The Holidays http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/ http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/#respond Thu, 21 Dec 2017 19:00:51 +0000 http://villagecoachfitness.com/?p=5603 The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn […]

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The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn to that tray of cookies for moral support. After all, cookies won’t criticize you about your life choices the way your family will.

But that’s not healthy and you know it. Plus, you’ll feel even less joy when you realize you’ve undone the whole year’s worth of fitness you’ve worked so hard for. If you find the holidays cause you to gobble down more than you should as a way to cope with the stress, we present to you these 5 ways to stop the stress eating before the first tray of cookies is trotted out to the company break room.

-Be Active

When your boss announces there are no bonus checks this Christmas or your mom says you’re still single because one of your nails on your manicure is chipped, instead of reaching for the holiday goodies, get outside in the fresh air for a walk, hit the gym, chase your kids in the yard, or just do something physical that appeals to you. You’ll release the stress and the exercise will help release the proper chemicals in your brain to make you feel better.

-Workout Your Mind

The brain needs exercise too. Instead of letting it harp on the negative things that cause you to stress-eat, give it something constructive to do. Take 10 to 20 minutes to yourself to read something you want to read, work on a crossword puzzle or do something else that stimulates your mind in an enjoyable way. It will help you feel refreshed.

-Focus on Healthy Eating

While it’s true that the holidays are certainly a time for more indulgent meals, when you focus on your healthy eating prior to the big family dinners, it won’t be such a shock to your waistline. Make sure you’re eating meals as you would normally without skipping them. If you starve yourself all day because your job or your family (or both!) is making you nuts, you’re more prone to stuffing yourself at dinner with things that aren’t very healthful.

-Practice Moderation

Yes, there are certainly foods we only get to enjoy during this time of year like holiday cookies and cakes. But again, eating all of them isn’t going to do any good. So indulge mindfully and moderately. If you always look forward to your sister’s famous pecan pie, then focus on eating that when the time comes and say no to treats that aren’t as delicious like boxed cookies.

-Forgive Yourself

No one is perfect so if you find you caved into peer pressure at work and ate treats you promised yourself you wouldn’t, forgive yourself and move on. Make the next thing you eat healthy and get moving on your exercise. But above all, keep your head up because that is the key to getting through the stress of the holiday season.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you! 

Call or Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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Indoor Workouts You Can Do When It’s Cold Outside http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/ http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/#respond Thu, 09 Nov 2017 19:00:09 +0000 http://villagecoachfitness.com/?p=5381        During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about […]

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       During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about indoor workouts to get us through the cold months. Depending on where you live in the world, you may still have a bit of time left for outdoor workouts before it’s too cold. But for those of you who are ready to start your indoor workouts, let’s go over some ideas!

HIIT Workouts

       HIIT stands for 'High Intensity Interval Training'. If you don’t want to commit to a gym membership, or you simply prefer working out at home as opposed to a gym, then you can always use your own home as a private fitness studio. There are plenty of HIIT workouts available on the internet that only require little time and little space. You could get away with working out a couple of times a week with sessions of 15 to 30 minutes. This is perfect when you are short on time but still want to see results. HIIT allows you to get in your cardio quickly, instead of spending 45 minutes-1 hour on that boring treadmill. 

Hit up the Gym

       For those of you who do live near a gym and prefer that atmosphere, it might be wise to get a gym membership for this part of the year. In the gym, the temperature is always right, you can replace running outside with running on a treadmill, take a yoga class, or you could work on your strength training. There are a lot of possibilities in the gym, and you can constantly switch up your workout without getting bored.

Visit the Local Indoor Pool

       If there is an indoor pool near where you live, you may want to pay it some visits in the colder months to come. Swimming is easy on the joints while still working your muscles and raising your heart rate. So, if your knees are sore from hitting the pavement one too many times, then swimming can be great to still be in good shape with a well-rested body when spring rolls around again.

Use YouTube to Your Advantage

       One of my favorite things about YouTube is the availability of free workouts. You can find pretty much any workout on YouTube -- Yoga, Pilates, Dance routine exercises, etc. It's a limitless option, so you're sure to find a workout that suits you!

Join The Transformation Village!

       Village Coach Fitness is a safe and fun place to workout! We take you from wherever you are in terms of your current ability and help you achieve your fitness goals. We offer Bootcamp, Team Training, & Personal Training. Here is a reason for you to give us a try! 

If you would like to acquire more information about our studio, please click HERE. 

Work on picking one of these options and sticking with it. The weather doesn't have to undermine your fitness habits -- it's usually as simple as making a small adjustment, such as this. Our famous Village exercise, “Dirty Bugs” looks easy but this movement will confuse your brain because you have to actually think about what you’re doing!

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February Village Spotlight Article, 2016 http://villagecoachfitness.com/february-village-spotlight-article-2016/ http://villagecoachfitness.com/february-village-spotlight-article-2016/#respond Thu, 18 Feb 2016 23:17:58 +0000 http://villagecoachfitness.com/?p=3898 We are so excited to share the personal story about this months’ member! We love having her as part of our tribe and we hope you enjoy getting to know her a little bit more! Here is our February Member Spotlight!                                                                   This is our Diane at our […]

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We are so excited to share the personal story about this months’ member! We love having her as part of our tribe and we hope you enjoy getting to know her a little bit more! Here is our February Member Spotlight!
 
                                                               
This is our Diane at our “Little Black Dress” Party.
1. Where did you grow up?

I grew up here in sunny Southern California and am from Cypress, CA

2. How long have you been with Village Coach Fitness and why did you start?

I was invited to the first Little Black Dress challenge by my friend, Shawn Dredla in September, 2015. I was telling her I needed to do “something” to get back to a healthy lifestyle.  Shawn told me about Coach and her philosophy and I knew it was exactly what I needed.

3. What kinds of results have you achieved so far?

I have dropped 20 pounds,  significant inches off my waist & hips, completely eliminated my “excessive” fat and lost 5% body fat while increasing my lean muscle.  I was fitting into size 12 jeans prior to bootcamp.  Now I’m comfortable in size 8 and I even can wear some size 6 pants!!! Woot woot!

4. What is your favorite Village Coach Fitness Exercise?

Believe it or not, plank!  I hated it before because my core was so weak & it hurt my lower back at first. With time & practice, I’m feeling stronger and am beginning to enjoy this challenging exercise!
Di Appel 6     Di Appel 7

5. What is your least favorite Village Coach Fitness Exercise?

I am working on getting strong enough to do a regular (man’s) push-up. I can do the modified version, however it is my goal this year to do 5 regular since I’ve never done 1!
6. Hobbies/Interests outside of boot camp?

I enjoy my bible study class, quiet time doing 2000 piece jigsaw puzzles, cooking for family & friends.  I especially love when my children (2 sons & daughter in law) come home to visit- I’m happiest when I’m feeding them.  I really enjoy walking my 90 pound Rhodesian Ridgeback early in the morning while listening to the birds sing their beautiful songs of worship to the Lord.

      Di Appel 8

7. Tell us an interesting or unusual fact about yourself.

Hmmm, I love to scuba dive in warm water- I went 130 feet deep into the black hole in Belize.  

8. What is your favorite music to listen to when working out?

Good question, I just love anything with a fast beat so I can pace myself.  

9. What is your dream vacation?

 Well, I’d love to have limitless funds to hire a private yacht to take me all around the Greek Isles. 

10. What would you say to someone on the fence about making a change & committing to their goals?

If you are on the fence, it means you are thinking about it. That’s the first step, believe in yourself and the incredible people at Village Coach Fitness to help you through the next steps.  Their care & concern, motivation, encouragement, and expertise, will give you everything you need to make your wellness journey successful.

We are the Transformation Village where you get real results and make good friends!

 

  Di Appel After1  Di-2 Di Appel After 2

    “Before” Photo             After” Photo              “Before” Photo               “After” Photo

Diane has put in the work and look at these fantastic results! Thank you for sharing with us and for allowing us to support you on your fitness journey, Diane!

 

 

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Three Ways to Relieve Those Achy Muscles http://villagecoachfitness.com/three-ways-relieve-achy-muscles/ http://villagecoachfitness.com/three-ways-relieve-achy-muscles/#respond Mon, 08 Dec 2014 16:52:49 +0000 http://villagecoachfitness.com/?p=3064   After leaving boot camp, we can sometimes feel a little beat up and achy! It’s something to be expected as we run those hard surfaces, perform 100 pushups, 200 sit-ups and 300 squats! But just as we work hard, it’s as imperative to pamper those achy muscles too. Here are 3 ways to bring […]

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 dog-sore

After leaving boot camp, we can sometimes feel a little beat up and achy! It’s something to be expected as we run those hard surfaces, perform 100 pushups, 200 sit-ups and 300 squats! But just as we work hard, it’s as imperative to pamper those achy muscles too. Here are 3 ways to bring some relief to those well deserved muscles!

Yoga
It’s a practice that dates back to prehistory but has gained more popularity as discoveries of its benefits become more known. When yoga is mentioned, for most people, stretching comes to mind. This is definitely one of the many benefits. Yoga stretches out the muscles and joints on a physical level. But it can also help you to go deeper into a stretch as you learn to use your mind to release any self imposed limitations. Practicing yoga can help to relieve muscle soreness and accelerate recovery between training sessions. Yoga will also loosen tight muscles where lactic acid accumulates during high energy trainings. If you’re new to the practice and experience tightness in the muscles, you will be surprised at the immediate affects. So investigate and find a local studio that offers yoga classes that suit your schedule or pop in a yoga DVD to add to your regular exercise routine.

Stretching
If you had to choose between stretching and an intense workout, hands down, stretching would probably take a back seat. According to research, stretching helps to increase blood flow in the muscle, improve flexibility and prevent injury by helping the joints move through full range of motion. This in turn helps to reduce muscle soreness. Here are three stretches to add to your routine:

  1. Sit with legs straight and directly in front of you. Take a deep breath while extending tall through the spine. While exhaling, hinge from the hip and reach for the furthest part of the leg that allows you to feel a bit of tension, not pain! That may be the knee, the calf or the ankles from some of you. This is a great stretch for the hamstrings.
  2. Sit with both legs bent, soles of the feet touching (like a butterfly). Take a deep breath while extending the spine nice and tall. While exhaling, bring the chest towards the feet while keeping the back nice and flat. This is great for the inner thigh.
  3. Position hands directly under the shoulder and hips directly above the knees in tabletop position. Sit back on the heels and extend hands out in front of you still on the floor. This stretches the lower back.

Some key things to consider when stretching:
1. Warm up for 5-10 minutes before stretching.
2. Avoid bouncing (ballistic stretching) as this can cause small tears in the muscles.
3. Be sure to hold the stretch between 30-60 seconds and repeat 3-4 times.
4. Stretch to the point of tension, not pain. There’s a difference.
5. Be consistent. It can be time-consuming but aim for 2-3 times per week.

Epsom Salt
Epsom Salt offers many benefits including soothing sore muscles. It plays a role in the formation of joint proteins and strengthening the walls of the digestive tract. Epsom Salt is made of a compound called magnesium sulfate. One of the earliest discoveries was in Epsom, England hence the name Epsom Salt. Magnesium is necessary to keep enzyme activity regular in the body. By taking an Epsom Salt bath magnesium and sulfate are restored in the system through the skin. What are the other benefits of Epsom Salt? It can help soften the skin and prevent wrinkles. Try it and see how great it feels. Some doctors recommend soaking 2-3 times per weeks.

If you begin incorporating these things into your regular routine, you should experience less injury, less soreness and greater range of motion!

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Instant Flat-Belly Strategies http://villagecoachfitness.com/flat-belly-strategies/ http://villagecoachfitness.com/flat-belly-strategies/#respond Tue, 11 Mar 2014 15:00:02 +0000 http://villagecoachfitness.com/?p=2893 As a formal professional athlete in track and field,  I can tell you that a strong, flexible core underpins almost everything you do.  Not sure if you know my event… My event was one of the most difficult distance (400 meters). You must possess strong core to perform at a higher level. Here is me […]

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As a formal professional athlete in track and field,  I can tell you that a strong, flexible core underpins almost everything you do.  Not sure if you know my event… My event was one of the most difficult distance (400 meters). You must possess strong core to perform at a higher level. Here is me running the (2nd leg ) relay for my country at the 1996 Atlanta Olympic.  Here is the Video: http://youtu.be/-VcOkBouHr0

Ban Bloat

A lot of times we feel “big” in the middle, not because of fat (thankfully!), but because of what’s going on in our stomach. Keeping our digestive system happy, especially avoiding bloat, can go a long way in helping us look and feel slimmer.

Here are a few tips to ban bloat:

  • Use herbs such as basil, dill, ginger, fennel, and mint – all of these herbs have gas-relieving properties.
  • Introduce fiber-rich food gradually – fiber is great, but if you are not used to a fiber-rich diet and suddenly eat a lot of fiber-rich food, your GI tract will act up.
  • Cook beans properly – soak beans for at least four hours, and use spices or kombu to improve  digestibility.
  • Notice how your body reacts to vegetables such as broccoli and cabbage.
  • Look for potential food intolerance (e.g., lactose or gluten) – if your body cannot digest and assimilate these properly, they can cause gas.
  • Yoga poses, such as twisting, can help relieve gas – these poses stimulate the movement of the smooth muscles of the intestinal walls and help “move things along”.

Reduce Fluid Retention

You can easily gain 3–5 pounds, and a dress size around the waist, if you are experiencing water retention. For most women, hormonal fluctuation is the main cause of fluid retention. Although you may not be able to get rid of all the fluids that Mother Nature imposes on you, there are a  few things you can do to minimize the “impact”:

  • Stay hydrated
  • Reduce salt intake
  • Reduce sugar intake
  • Reduce toxic load and detox regularly
  • Use herbs with diuretic properties, such as dandelion greens, uva ursi, corn silk, alfalfa, stinging nettle, celery seeds and parsley
  • Use the sauna to help relieve stored water

Facilitate Elimination

Facilitating elimination can help get rid of “dead weight” that is bogging you down. It also helps to reduce your toxic load, which can cause you to hold onto excess weight.

Here are a few things you can do to help “move things along”:

  • Drink fresh carrot and apple juice to aid colon detox
  • Drink a cup of warm water with two tablespoons of fresh lemon juice, first thing in the morning – it is very alkalinizing and cleansing
  • Exercise regularly – movement helps peristalsis
  • Ensure adequate intake of dietary fiber – fruits, vegetables, whole grains, flaxseed, wheat bran, and psyllium husk.

Lastly, you must incorporate effective core strength workouts. This is where many people miss out. They do what I call “ouches” (Crunches) all day long and no results. We are having a Core Strength Workshop on March 15, 2014 at 10 am. Register here to reserve your spot.

 

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