Sunday, June 16, 2013

Free workout video

If you need some Help in the workout are you need to check out this Free P90X workout!

Tony Brings it again!!
 I just finished this Can YOU??

http://www.youtube.com/watch?v=ISkp7eaoADc&feature=em-subs_digest


For more one on one Help contact me:
yvettema1@facebook.com
yvettea232@gmail.com
www.beachbodycoach.com/mrsbeachfit

Thursday, June 13, 2013

Have joint pain? Exercises to Help

It's Summer and You want to be out and Have fun with Your Family and Friends!

If you have injured yourself in the past and want to still be active check out these workouts that are easy on your joints.


  1. Spinning - 1 class can help you burn 238 calories per half hour. You control your speed and resistance. 
  2. Lap swimming - Half an hour of lap swimming can help you burn 363 calories with No- Impact.
  3. Rollerblading / rollerskating - per half hour burns 231 calories.  Low impact and you can have fun with your kids. 
  4. Walking - Don't underestimate walking 2 miles in a half hour can burn 148 calories. Easy, low impact and Free. 
After your Low- impact workout try out these great stretches for knee pain. 

STRETCHES

  1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
  2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
  3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
  4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
*Adapted from Spark people

Need more one on one Help?  I can help set up a routine for you and Keep you accountable!
Contact me :
Yvette Arguello


Tuesday, June 11, 2013

A few foods to Help build Muscle!

It Does not matter if you're a girl or a guy, if you're trying to get fit, you need to boost your  testosterone. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too muchtestosterone.) Testosterone is a hormone that gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains!  Some foods can help increase this helpful hormone — here's how you can take advantage of them.
  1. Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
  2. Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
  3. Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
  4. Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone. ~ Jillian Michales


*Women Don't Worry about Bulking up too much.  You would have to take in much more testosterone to bulk up like a man. 

Contact me for HELP!  
Yvette Arguello
760-224-2534