Reseda Fitness Center

04/15/2020

We are making step by step personal training videos for people stuck at home. Check them out here:
https://www.youtube.com/watch?v=fbR0mnno-n4&

This is our First training session. While we are social distancing ourselves. We will be focusing on form, breathing and technique. These exercises don't nee...

12/29/2012

Thank you for all your support. We are now TOPGYMFITNESS.

http://www.facebook.com/pages/Topgym-Fitness/75649957938

Please go there for all the updates.

www.TOPGYMFITNESS.com

05/11/2010

Sore Fitness: What makes us sore when we wake up after a physical activity the next day? Then the day after even more sore, say what?
Delayed Onset Muscle Soreness (DOMS) - "Discomfort often felt 24 to 72 hours after exercising and subsides
generally within two to three days. This is more commonly known as being
'stiff' the morning after a sporting activity. Although the precise cause is still unknown, the type of muscle
contraction seems to be a key factor in the development of delayed onset
muscle soreness. A recently developed theory states that delayed onset
muscle soreness is caused by the breakdown of muscular fibres."
The more eccentric exercises (lengthening muscles) you do will cause you to feel more DOMS. Exercises such as downhill running, or slow movements on your way down when working biceps.
Good trainers will use this trick so they will know exactly how sore you will feel the next few mornings. Remember them telling you, "Go slower on your way down?" This is to break up the muscle fibers and the slower you go the more pain you will feel the next few days. Some first time clients don't like to have pain so we tend to go a bit faster with them so they don't run away after working out. When you come up and tell us that you felt REALLY sore the days after the workout, we probably already knew that, but it's still flattering to hear you say it!
Believe me if we could treat it we would but as for now there is no treatment. Don't worry, soreness means that your muscles are getting stronger. As I always say, you should worry if you DON'T feel sore the next day because it means that your muscles aren't working hard enough during workouts.
http://www.webmd.com/fitness-exercise/guide/sore-muscles-keep-exercising

Delayed onset muscle soreness is common after exercise and usually means your muscles are getting stronger.

05/07/2010

Habitual Fitness: Cessation of smoking is hard but is very possible. Most people learn to quit smoking cold turkey. Instead of thinking about it, just do! Throw away your cigarette pack and be on your way. If this isn't the way for you, then here are a few other ways to help you quit.
1. Tell EVERYONE that you are quitting. Send a mass text, tell people at parties, call your friends and family to tell them the good news.
2. Ask other smokers if they can not smoke in front of you and not to ask you to come outside with them while they smoke. Be stearn to them about quitting.
3. Hang out in non-smoking areas.
4. Know that still having a craving to smoke is normal but it's TEMPORARY, try setting a goal and stop for at least 3 weeks.
5. Pick up other habbits that are good for you. REFRAIN FROM EATING MORE once you stop. Exercise, play sports, take yoga or other group classes, hike, being around people and making new friends who don't smoke helps.
6. Don't just talk about, say it, or think it, JUST DO IT!
7. Be the non-smoking GURU. Set an example for your smoking friends. If you quit they will look up to you and think that they can do it too. They will come up and ask YOU how to quit smoking.
http://www.hoptechno.com/book43.htm

This guides you from thinking about stopping through actually doing it - from the day you quit to quitting for keeps. It gives tips on fighting temptation - and what to do if you give in - and on avoiding weight gain (a handy Snack Calorie Chart is included). ...

05/05/2010

Footwear Fitness: Even Shoe companies lie. Nike Shox or Nike + are promoting shoes that are supposedly designed for running. When looking at the basic mechanics of running your heel should strike the ground first then rolling all the way through and coming off of your toe. It should feel like your making a repetitive one way sea-saw movement with your foot. Nike Shox or any other shoe that significantly puts your heel higher than your toes makes you run more on your toes rather than making a smooth transition from heel to toe. This will cause shin splits and other damages to your legs. If you are seriously thinking of running, playing basketball, tennis, etc... Please do research before you buy and don't believe anything that sellers are trying to promote. Stay safe and refrain from injuries while doing physical activities.
Cues for running:
1. Heel to toe
2. Feet facing straight forward the whole time.
3. Look straight ahead. (Pretend there is a horizon, look at the line)
4. keep your elbows bent at an L shape. (90 degrees)
5. Relax the hands but keep palms facing the body.
6. Don't forget to stretch your legs, trapz, and neck before and after the run.
http://tigerweekly.com/print/09-23-2009/12425/protect-your-feet-with-quality-shoes-not-nike-shox

Many people go into a shoe store looking for running shoes and buy the shoes that they think are cute or that look cool. And many novice runners believe that if a shoe is over $80 it must be a pretty good shoe. Perhaps the biggest gimmick in all of these misconceptions is the Nike Shox.

05/04/2010

HDL - High Density Lipoprotein or alpha - lipoprotein. "A lipoprotein that transports cholesterol in the blood; composed of a high proportion of protein and relatively little cholesterol; high levels are thought to be associated with DECREASED risk of coronary heart disease and atherosclerosis."
LDL - Low Density Lipoprotein or beta - lipoprotein. "A lipoprotein that transports cholestorol in the blood; composed of moderate amount of protein and a large amount of cholesterol; high levels are thought to be associated with INCREASED risk of coronary heart disease and atherosclerosis."
Cholesterol will not mix with water, and therefore needs some
assistance to travel throughout the blood stream. HDL packets are formed to help move cholesterol through
the blood. HDL helps remove cholesterol from the body
by transporting it to the liver. LDL does not
aid in the transportation of cholesterol out of the body, instead
it deposits cholesterol onto the vessel wall. LDL molecules
contain much more cholesterol than HDL molecules.

Steps to decrease the risk of heart disease.
Increase HDL levels (Good cholesterol):
1. Exercise
2. Stop smoking
3. Watch your calorie intake and weight.
Decrease LDL levels (Bad cholesterol):
1. Decrease saturated fat intake.
2. Maintain good body composition (% of fat, bone, and muscle)
3. Increase dietary fiber (Fruits, vegetables, nuts, and grains.)
4. Increase aerobic aerobic exercise (Cardio).
http://www.realage.com/check-your-health/heart-health/good-and-bad-cholesterol

What are good and bad cholesterol?

04/30/2010

Reseda Fitness Center: Please don't keep this wonderful information to yourself. We woul REALLY appreciate it if you suggest us to your friends. I do a lot of research on the information provided and take time to answer questions that I hear from time to time. Every little bit counts and you may never know if your friends or family would be interested in learning about the fitness world or perhaps stopping by The Reseda Fitness Center. Don't keep other people from knowing how to live healthy. Please take a minute to have your friends become fans too!
To suggest friends: Please click on the link under our picture on the left side called 'Suggest to Friends' click on each friend and send, and that's it!

Very much appreciated: Leo
Stay tuned for and exciting segment about HDL's and LDL's
http://www.facebook.com/ #!/pages/Reseda-CA/Reseda-Fitness-Center/115623028450394?ref=ts

Wellness, strength, and Conditioning

24/7 Fitness by appointments
Personal Training
Yoga
Pilates
Spin Class
Boot Camp
Kickbox

Free lance trainers/instructors are welcome

04/28/2010

Nutritional Fitness: Sugar free, fat free, no sugar added. What does this all mean? Should advertisements like these be trusted? Definitely not! Marketers lie all the time. In order to eat healthy and complete your fitness goals you need to learn how to look at each label carefully. Here are a few tips to guide you:
1. Look at how much sugar is contained.
a. Most juices have way too much sugar, it is better to drink water.
2. Look at how much fat is contained.
a. Know that polyunsaturated and monounsaturated fats are good for you.
b. Stay away from saturated and trans fats.
3. Look at how much calories is contained.
4. Look at how much sodium is contained.
a. Too much sodium can give you many problems for instance high blood pressure.
5. EXERCISE! Exercise helps you raise your HDL levels. HDL cholesterol (good cholesterol) removes excess LDL's (bad cholesterol). More on HDSL's and LDL's to come on the upcoming post.
http://www.youtube.com/watch?v=DCrGLikRkS0

Pilatesyourway.com presents how to read a food label. Use these tips to lose 1- 2 lbs a week without exercise! Diet is just as important if not more important than exercise. Make sure to eat right and you will get results.

04/27/2010

Hydrotherapy Fitness: Are energy drinks bad for me? How much coffee should I drink per day? Is alcohol poisonous even a little? Isn't too much water poisonous to the body? Here are links and summaries that puts a rest to these liquid based questions and more:
RED BULL (Energy Drinks): In the conclusion section "...Most of the effects observed when drinking Red Bull come principally from caffeine. Red bull contains about the same amount of caffeine as a cup of coffee...Drinking a cold cup of coffee may induce the same 'energizing and refreshing' effects of drinking red bull at one third the cost."
http://www.escholarship.org/uc/item/65k8r3bd;jsessionid=9FDDD450ABDE4291C7FB171B381218A2
COFFEE: "Studies
show that caffeine ingestion prior to exercising extended endurance
in moderately strenuous aerobic activity...
caffeine totally counteracted any effects of creatine... Caffeine stimulates the central nervous system and can produce
restlessness, headaches, and irritability. Caffeine also elevates
your heart rate and blood pressure. Over the long-term as your body
gets used to caffeine, it requires higher amounts to get the same
effects." In the conclusion section, "The American Heart Association says that moderate
coffee drinking (one or two cups per day) does not seem to be
harmful
for most people.
http://www.topendsports.com/nutrition/coffee.htm
CREATINE: "creatine is able to make energy readily available for muscles during
workouts, it enable bodybuilding enthusiasts to workout for a longer
duration and this has help in the rapid muscle gain... There are certain side effects of creatine reported which include
nauseous, vomiting, gastrointestinal disturbance like diarrhea, gastric
upset, muscle cramps and dizziness."
http://www.resveratrol-explained.com/creatine-facts-pros-and-cons-of-creatine-monohydrate-24921
ALCOHOL: "...moderate use of alcohol may have
a beneficial effect on the coronary system...However, the amount of alcohol that a
person can drink safely is highly individual,
depending on
genetics, age, s*x, weight and family history, etc." Under to drink or not to drink, "Moderate use of alcohol can be an enjoyable, safe experience
if used with caution. If you do choose to drink, sip
each drink
slowly, and always consume alcohol with food.
Spaces
drinks out to no more than one drink per hour, and
consume
plenty of water in between drinks."
http://www.healthchecksystems.com/alcohol.htm
WATER: "28 year old woman died after consuming some six liters of water in three hours... Went home with a headache, and died from water intoxication... In humans the kidneys control the amount of water, salts and other
solutes leaving the body by sieving blood through their millions of
twisted tubules. When a person drinks too much water in a short period
of time, the kidneys cannot flush it out fast enough and the blood
becomes waterlogged." In the very last sentence, "drink to your thirst. It's the best indicator."
http://www.scientificamerican.com/article.cfm?id=strange-but-true-drinking-too-much-water-can-kill
GATORADE (Sports drinks): "Sports drinks can also help you rehydrate more effectively, giving you
an edge. The problem begins when people start to consume sports drinks
outside of vigorous physical activity, and when sports-drink consumption
become a part of the daily routine...they also provide calories, and unless you're in the middle of a serious
workout, excess calories are simply unnecessary." In the conclusion section, "Forget the sports drink and grab a glass of water, you'll be a healthier
person if you do."
http://www.associatedcontent.com/article/850795/is_gatorade_bad_for_you_what_you_need.html
IN MY CONCLUSION: I've said this time and time again, most any liquid or food consumption can be a benefit to you if you do it infrequently. Moderation is key! If I have missed anything please leave a comment, I'll try to include it on the next section.

Kim, Woojae. (2003). Debunking the Effects of Taurine in Red Bull Energy Drink. Nutrition Bytes, 9(1). Retrieved from: http://www.escholarship.org/uc/item/65k8r3bd

04/24/2010

Sweaty Fitness: From time to time people come to us and ask if it is beneficial to use the sauna. The answer for them would be a soft no. It doesn't make you lose weight, it doesn't make you stronger or faster. It does however help some to be relaxed and sometimes improve their psychology. Some people do it just because it feels good and this is also a great excuse to use a sauna. Don't be fooled by companies and other people, they may skew the truth and maybe even flat out lie to you. If you enjoy using the sauna then kudos to you. If you feel uncofortable and don't think the sauna is for you then don't sweat it, you'll probably do more harm than good by being there.
http://www.statesman.com/life/health-medical/dont-sweat-it-steam-baths-and-saunas-have-303251.html

ST. LOUIS — Sweat lodges, saunas, steam rooms and plastic sauna suits are all designed to do the same thing: make you sweat without exercising. But to what end?

04/22/2010

Portion Fitness: It's no secret that in order to lose weight, tone up, and feel great you have to eat small portions 5-6 times a day and workout at least 30 minutes everyday. A small portion means protein (meat) that is as big as your palm and just as thin, where your fingers are would be complex carbohydrates (noodles). This is nearly impossible for most people and portion control is a great problem Americans face today. Try following these steps for acheiving a smaller stomache:
1. When eating at a restaurant order a to-go box with your food. Put half of your food away right when you get your food and save it for later.
2. When eating try putting your fork down after every bite, chew, swallow, then pick your fork up again to take another bite. Eating slower will give your stomach time to digest and you will feel full with less food intake.
3. Eat an apple or banana before your meal.
4. Use one of those tea-cup plates when eating dinner, if not full fill the plate up again.
5. Tell all your friends and family that you are trying to achieve your goals and you seriously want them to help you out with portion control.
6. Drink water instead of soda and drop as much alcohol as you can, try using smaller cups or pouring only half cups/shots when consuming soda and alcohol.
7. If still hungry after a meal, eat vegetables (carrots).
The key is psyching yourself out to eating less. Remember for most people this cannot be accomplished in one day. Try to stick to a plan for at least 3 weeks even if it is only 1 or 2 of these steps.

http://www.motivationalweightloss.net/documents/Psych.yourself.slim.htm

Sometimes, losing weight is all in your mind. Here�s how to trick yourself into dropping unwanted pounds.� By Linda Formichelli

04/21/2010

Wishy washy fitness: So a man came to the Reseda Fitness Center the other day and asked us how long it would take for him to get a six pack with a purchase of personal training from us 3 times a week. He threatened us, if he doesn't acheive his goal by the timeframe that we specified he will demand his money back. I decided to tell him the cold honest truth: NOT EVERYONE CAN GET A SIX PACK! Genetics is the number one role in acheiving washboard abs. If it isn't in your genes then you may never have a six pack. Nutrition, a strong core and cardio is also very important. I asked him to come for a free personal training session so I can asses him. After assessing him I asked him to do one curl-up (The right way to do sit ups), he couldn't do it. I told him the reason why he couldn't do even one curl-up was because he had a bad lower back. The lower back is part of the core, and if you don't treat the core muscles and skip ahead in doing hard ab training, it will lead to great injury in the long run. After arguing with me, he went to Gold's Gym, called me and said that they can gaurantee him a six pack. The point is it may or may not be possible for you to get a six pack but that doesn't mean you shouldn't try. Having a time-frame is a good thing but be reasonable and concentrate on treating your weaknesses (especially pain) before jumping ahead. When it comes to healthy fitness there are no quick results. Here are some great AB workouts for you to get started:

http://exercise.about.com/cs/abs/a/strengthenabs.htm

Strengthen Your Abs and Get Beyond The Six-Pack from Your About Exercise Guide