30 Second Fitness

30 seconds of help?

2012-04-27T12:18:00.000-07:00

Time to get ready for summer fun. Are you ready?

I am heading into summer with a new website. I have consolidated three of my websites, each offering a different service, into one website. Although this change will kill my google rankings, 2 websites were hitting page one, in the long run it will be better for future clients to find the services that they are looking for.

Please take a look and provide any feedback you may have. http://www.personaltrainertemeculamurrieta.com/

Thanks in advance, Mark 7

Happy 4th of July!

2011-07-04T18:33:00.000-07:00

Set a 30 day summer goal, starting July 5th, 2011. One goal, only one. Let me know what happens by August 4, 2011.

Mark 7
www.SESSIONxPRESS.com

Murrieta Fruit Harvest

2011-06-14T15:05:00.000-07:00

It's that time of year again, the race to harvest your fruit before the birds eat it all.

Get outside and pick what you can - eat or share with your friends. With the weather warming up you have little time to spare before the birds or ground gobbles them up.

Mark 7
www.SESSIONxPRESS.com

Fitness Memories - Past and Present

2011-06-03T13:42:00.000-07:00

I remember when doing something with my family meant struggling to breathe as I bent over to tie my bowling shoes.

I so dreamed of a slip on bowling shoe - one that did not require an "All Out" effort to bend my overweight and out of shape body to get those shoes on.

Now I can hike up canyons, climb rocks and jump streams with my daughter.

Taking funny pictures of each other as we enjoyed our day just added to the moment...(take a look at the picture again)

The best part... I don't think of slip on shoes anymore... Until I made this post.

Mark 7
www.SESSIONxPRESS.com

How to get that "New Car" smell

2011-06-01T08:42:00.000-07:00

I drive an '04' Camry - old. I just put on a brand new pair of training shoes.

On my way to a session this morning it was a little chilly so I
turned on the heat. When I have the heater on in my car, which isn't often in Temecula, it is aimed down at my feet.

I discovered that when your new training shoes get nice and toasty they fill the car with a "New Car" smell. M'mmmmm.

So, save your money buying a new car and get some new training shoes instead. When the smell wear's off you can use them for exercise.

Mark 7
www.SESSIONxPRESS.com

No vacation for Temecula Personal trainers

2011-05-30T07:46:00.001-07:00

A client asked, "...are we working out today or is it a vacation day?"

I replied, "There are no vacation days from a healthy lifestyle!" "In fact", I added, "A vacation day is a chance to get in extra workouts and evaluate your progress from a fitness and nutritional perspective."

So, enjoy today with your family. Enjoy it doing something active! Enjoy it as you share healthy food and drink!

To those that serve and have served - Thank you.

Mark 7
www.SESSIONxPRESS.com

Fast Food

2011-05-25T22:10:00.000-07:00

Conveniance! Little prep - no clean up - fast.

Nutritional values listed for an easy journal entry.

Overly processed & over priced compared to doing it your self, but a fair trade for speed and efficiency.

Mark 7
www.SESSIONxPRESS.com

Temecula, Murrieta Youth Sports

2011-05-24T07:45:00.001-07:00

Get them involved and make sure you show up for the practices & games.

Youth sports in the Temecula Valley is big. A lot of different options are available. From individual sports such as tennis or dance to team sports like soccer and volleyball.

The communities that evolve around them are diverse and family oriented with all of the kids being active. A great role model for your kids with additional opportunities for you to meet with like minded parents.

Get out there...And "Just Do It!"

Mark 7
www.SESSIONxPRESS.com

Is it Health - or - is it NOT?

2011-05-17T19:17:00.000-07:00

Everyday, every hour, minute by minute - we have a choice to make!

Do we choose health & fitness - or - do we not? Every minute, every hour and every day in front of us is an opportunity to choose wisely - regardless of what your decision was a minute ago.

We can only "Keep Pushing Forward"! The path is in front of us, not behind us, so keep taking the opportunity that is handed to you - minute by minute.

Mark 7
www.SESSIONxPRESS.com

Don't be Lazy

2011-05-16T12:37:00.001-07:00

A picture is worth a thousand words - that's why I post them - much easier than writing!

The next time you think about skipping your workout...remember the words above.

Mark 7
www.SESSIONxPRESS.com

Temecula & Murrieta Personal Training Facility

2011-05-15T12:28:00.001-07:00

Come & check out the new facility. Temecula - Murrieta's Personal Training destination.

Mark 7
www.SESSIONxPRESS.com

Post workout meal

2011-05-10T10:06:00.001-07:00

After every workout have a post workout meal planned. It can be as simple as my dashboard meal if your in a rush.

Make sure you have some protein and some quality carbs - you want to replenish what you have just burned.

The two most important meals of the day, breakfast and your post workout meal.

Mark 7
www.SESSIONxPRESS.com

Get Outside - more than just Healthy!

2011-05-05T13:09:00.001-07:00

I was out with my dog Shiloh today and made the most amazing discovery.

I have always been fascinated by humming birds. I have hung countless feeders over the years to attract them - always in awe as they arrive.

As small as they are I have wondered how small their nests and eggs must be. So small probably that I would never get the opportunity to see one. Today I did.

After stopping under an apple tree, so Shiloh could take care of biz, I had a humming bird keep whizzing by my head & chirpping. He - or - she was non-stop. I was obviously in a place they didn't like. A nest maybe?

I looked up - and there it was with 2 eggs in it.

I'm so glad I took a walk today!

Mark 7
www.SESSIONxPRESS.com

Protein, protein, protein

2011-05-02T22:08:00.001-07:00

You gotta have it. Sundays are the best for prepping for the long work week ahead of you.

I think there are enough lean sirloin sliders on that grill to get me through the rest of the week.

Just 2 of those small patties delivers 25 grams of protein and only 225 calories.

Take one day a week to prep your nutrition plan for fast easy meals for the entire week.

Mark 7
www.SESSIONxPRESS.com

Temecula Women - Rules of Lifting

2011-04-27T22:33:00.001-07:00

Book review time. Love it, period.(thats a period period)

The subtitle, "Lift Like a Man, Look Like a Goddess", explains the jist of the book. Nutrition & workout programs are detailed for you to follow along if you like that sort of thing.

Basically - move some heavy weights, do it properly and zero in on that nutritional plan.

Very simple!

"That's what she said!"

Mark 7
www.SESSIONxPRESS.com

Are you Training or just Movin?

2011-04-24T11:55:00.001-07:00

When you hit the gym or the outdoors for your workouts - do you have an "intensity plan"?

Do you track your heart rate during the workout? Did you have an idea before starting of how intense you wanted the workout to be?

How can you improve upon something you do not track? You can't!

There are different levels of intensity for different goals - learn them all and train accordingly.

Mark 7
www.SESSIONxPRESS.com

Summer shape up - Start!

2011-04-23T12:56:00.000-07:00

Are you putting a summer shape up plan together? It all starts and ends here.

Jump on that scale and set your goals - summer is almost here!

Mark 7
www.SESSIONxPRESS.com

Free Personal Training in Temecula

2011-04-18T12:40:00.001-07:00

Spot this sticker on the back of a car and tell me where you spotted it and the type of car you saw it on - by leaving a comment below. If the owner of the vehicle can verify, you will receive free training - and so will the owner of the car.

Put this sticker on your car and get a full month of training for free! Plus, get free training each time someone spots your car.

Does not count if you spot the sticker at the gym - that would be too easy :)

Mark 7
www.SESSIONxPRESS.com

Get Active NOW!

2011-04-17T08:05:00.000-07:00

The temperatures are rising - time to increase activity for that summer shape up.

If you enjoy outdoor activities this is the best time of the year. The temps are moderate enough for early morning & late evening workouts. The middle of the day is usually bearable, in a month or two they will not be.

So get outdoors while you can before you find yourself hunkering down inside next to the AC complaining of how hot it is.

GET ACTIVE NOW!

Mark 7
www.SESSIONxPRESS.com

A Reason to be Active

2011-04-08T13:22:00.000-07:00

Playing ball with the dog. These furry creatures just beg you to be active. They need exercise just as we do - but for them to get exercise we must be active with them.

So take your dog for a walk or just play ball.

Turn off the Chatter

2011-03-28T12:54:00.001-07:00

Have you seen this before? One of the many signs you will see as you travel on your journey of fitness.

But that's the problem. To many signs. Do it this way, do it that way, do this or don't do this...

I say do it your way! Eat a little better than you did the day before & get some movement in everyday.

Nuff said!

Dig your Heels in!

2011-03-21T19:55:00.000-07:00

Target those glutes(butt) and hamstring muscles by pushing through your heels on leg presses and lunges.

Done properly, with the knee positioned over the ankle in the bottom of the movement, this has the added benefit of reducing stress to the knee.

Squeeze the glutes at the top of the movement and hold for a brief moment.

Ahhh, buns of steel!

Spin Class for ONE!

2011-03-20T13:33:00.001-07:00

Late mornings & early afternoon hours in most gyms you will find empty spin rooms. A great opportunity to create your own spin class for ONE.

Create a playlist in advance, about 8 to 12 songs, of varying tempos. This will last from 40 to 60 minutes. Plan your ride - fast music for fast flats and sprints, slower bass pounding beats for up hill climbs - the music becomes your road.

Wear a heart rate monitor and ride within the zones you have pre-determined. Are you riding moderately or are you in a race? It's your spinn class.

Final Note: Not all gyms will allow you to do this, ask in advance.

Otherwise, do what I did - sneak in the room & jump on a bike - you can apologize when your caught! :)

Music War's

2011-03-17T09:18:00.000-07:00

Grab a friend, two ipods & an adaptor that allows for 2 sets of headphones.

Choose some cardio equipment that you can both use, side by side. Set the rules before you begin...like, participants pace must match the speed of the music.

Hook both sets of earphones to the adaptor & choose who will start with their ipod. GO.

Trade off every song.

WTF - you workin?

2011-03-16T23:29:00.001-07:00

Installing the mat...can't wait to get busy again?