Train with Amanda Mason

noreply@blogger.com (AMASON) — Tue, 06 Mar 2012 20:34:00 +0000

BODYROCK workouts

3 classes for $20

Make each class worth it.

Use the class for motivation, to stay committed, as an appointment to better yourself, or just to get away and try something new!

Other classes upon request include TRX, Beach Bootcamp, Power Surf (surf specific)

Personal Training $25/each or 10 for $200

noreply@blogger.com (AMASON) — Tue, 06 Mar 2012 20:30:00 +0000

Flat, Strong and Sexy Abs, Anyone?

By: Jesse Cannone

Do you want a flat stomach? I don't know a person who doesn't!

People spend millions, if not billions of dollars, each year in the quest for a flat stomach. Right now there are about 200 or more ab exercise devices out there. It would be assumed that with all of these amazing new products most people would be walking around with the nice, lean mid-section they've always wanted. Unfortunately, that's not the case. Most, if not all of these products, will do little or nothing to flatten your stomach. This is because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abs.

Burn the Fat
In order to be successful at thinning your waistline you must have a basic under standing of how the ab muscles function and how your body burns fat. The first thing that needs to be understood is the difference between fat and muscle. Fat is excess calories and is primarily stored in layers on top of muscle tissue. Muscle is made up of fibers that contract or shorten to produce movement. Fat cannot turn into muscle and muscle cannot turn into fat! However, you can lose muscle and you can gain fat, which is what happens to most people.

If your goal is to thin your waist line and have a flat stomach, the first thing you need to do is decrease/eliminate the layers of fat that are on top of your abs. We all have a flat stomach; some of ours are merely covered by excess fat.

The most effective way of flattening your stomach is a combination of strength training (with an extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (which keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

Having a flat stomach not only looks good but it also prevents muscle imbalances between the hips and abs which cause more than 80% of all lower back pain! So remember, a strong flat stomach means a strong, healthy lower back! Here are the keys to great abs.

Progressive Strength Training
The primary function of the abdominal muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso.

If you want to effectively strengthen your stomach, incorporate the following types of exercises:

1-2 forward flexion exercises (reverse crunch, knee raises, crunch, sit-up, etc.) 1-2 side flexion exercises (side bends, side crunches, etc.) 1-2 rotational exercises (trunk rotations, standing twists, etc.)

Choose at least 1-2 exercises that target the lower abs, 1-2 for the oblique, and 1-2 for the upper abs. The abs should be worked at most 3 times per week. You also want to make sure you are training them progressively, working them harder each time.

Short, hard cardio workouts
Cardio workouts are important because they can, if done correctly, increase your metabolism for 4-24 hours or more. This means you are less likely to store excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off excess body fat.

The following is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing).

Warm up at an easy pace 2-5 minutes.
Perform 30 seconds of hard work.
Perform 1 minute of moderate work (recovery time to catch breath).
Repeat this process 6-10 times.
Cool down at an easy pace for 2-5 minutes.

Stable blood sugar is key
Most importantly, you must stabilize your blood sugar. This is by far the most important factor when it comes to burning away excess body fat and keeping it off. To effectively stabilize your blood sugar you must feed your body frequently; every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs.

Many people are too hung up on how much fat is in food, or how healthy of a choice it is. The source of the calories is irrelevant; the fact is that all extra calories are stored as body fat.

Get the help of a professional
Unfortunately, most people don't know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, "Am I happy with my current progress or condition?" If you're not, you should consider getting the help of a qualified personal fitness professional. Don't solely depend on the information you get from magazines or from your local gym/health club. A qualified fitness professional can help you achieve your health and fitness goals in less time than you would imagine.

These four strategies can help you take control of your metabolism, burn off excess body fat, and have you looking and feeling great!

noreply@blogger.com (AMASON) — Fri, 17 Feb 2012 15:33:00 +0000

Sometimes the journey towards our goals passes through these stages where it seems like nothing is really taking place. We feel stuck, we might feel like nothing is happening to advance our progress. It’s often in these times that the greatest changes are taking place. So much of this process is about what goes on with us on the inside, and while we stare anxiously in the mirror for evidence of the physical changes, it’s actually what is happening on the inside that is the most powerful. Each day that we find it within ourselves to BodyRock we are building discipline, inner strength, perseverance and our ability to dedicate ourselves to things that really matter. Fat loss, toned muscles and all of the physical rewards of our daily training are really just the by-products of having the inner fortitude to stick it out day in day out. This inner power that we develop has the ability to touch every area of our lives, and the confidence it can lend each of us is truly just as transformative as all of the amazing physical results we experience together. Think about your strength today during each of the 1000 reps and feel the drive of your movements from the inside out – it’s there where your true power rests.

FROM www.bodyrock.tv

noreply@blogger.com (AMASON) — Thu, 16 Feb 2012 16:13:00 +0000

My delicious breakfast, almond milk, oats, strawberries, walnuts, raisins, and a scoop of PB!

Just missing a picture of my spinach, papaya, coconut oil, orange smoothie!

Mmmmmmmmmmmmmmm

noreply@blogger.com (AMASON) — Wed, 15 Feb 2012 19:31:00 +0000

3 CLASSES FOR $20

HIGH INTENSITY, PUSH YOURSELF workouts!

MAX 30 Minutes of High Intensity Intervals

7am, 8am and 4:30pm ALMOST EVERYDAY!

Check out www.bodyrock.tv for an idea of the workout style and helpful daily motivational words!

noreply@blogger.com (AMASON) — Tue, 14 Feb 2012 18:24:00 +0000

noreply@blogger.com (AMASON) — Thu, 02 Feb 2012 21:45:00 +0000

BODYROCK with me! 7am, 8am and 4:30pm classes

REQUEST your time as well!

www.bodyrock.tv

STAY MOTIVATED

BE COMMITTED

FEEL CONFIDENT

noreply@blogger.com (AMASON) — Thu, 02 Feb 2012 21:38:00 +0000

ARE YOU STUCK IN A RUT?!????

GET OUT NOW...

10 WAYS to help you get out of your rut!

Convince yourself it will pass. When you are in a rut it seems that you will never break free, by recognizing that this is simply a phase you are going through, a period that you can change so take the pressure off and change will come faster
Exercise. Even though times like this make any sort of physical exercise even more challenging, you must break free and focus on at least low-grade exercise such as a walk, jog or swim
Get social. We tend to become withdrawn in the low points of our life, a better approach is to join a new sport, hobby, fitness class, support group or other social activity where you can be with others
Change your diet. We tend to become self-destructive in times of trouble within our lives – eating too much sugar and carbohydrates, escaping reality with alcohol and stimulants – by breaking these bad habits we can build momentum that will break out of our rut
Change your routine. Being stuck in a rut is really succumbing to a pattern of bad habits – by breaking your routine, just one step toward change can get the ball rolling
Baby steps. Our tendancy is to wait for some major life event to break us out of our rut when the best way to quickly escape this hell-like, self-imposed prison is to take small steps each day toward improving our life
Change your company. There are times in my life where I was kept in a rut largely by the negative energy of the people around me. When you are stuck in life look around you, do you have positive role models or mentors you can rely on to help you see the light?
Take responsibility. Look inward and understand that you have everything you need to succeed wildly today, it's just that you are relying on external factors for your success. By taking responsibility for changing your situation you empower yourself to break free of your rut.
Introspection and Meditation. When things around you get so heavy, so meaningless and challenging – give yourself permission to focus inward for 30-minutes each day by practicing yoga and meditation. With just a week of consistent meditation you will be amazed at how less terrible you will feel about your current rut
Know the signs. Take stock each day of your feelings, your accomplishments and how well aligned your actions are with your inner purpose and desire. Recognize how you feel and how you respond when under pressure, out of control and out of alignment. If you can identify these characteristics early you can take control before you get stuck in a rut

FROM www.peak-personal-development.com

noreply@blogger.com (AMASON) — Tue, 24 Jan 2012 21:43:00 +0000

7am BodyRock Classes on Calle Morales.

Quick, Fun, Effective WORKOUTS!

MAX 35 minutes of your time!

YOU CAN DO IT!

www.bodyrock.tv

Check out the website to see the style of workouts.

JOIN the classes for extra motivation and support to keep it up!!!

noreply@blogger.com (AMASON) — Mon, 28 Nov 2011 20:45:00 +0000

DID YOU KNOW?

Physical activity has a profound effect on mental performance. Exercise promotes a process called neurogenesis where stem cells in the brain create new neurons that help keep our brains lithe. Meanwhile, exercise also suppresses the activity of a protein called bone-morphogenetic protein, or BMP, which causes brain stem cells to become inactive and put the brakes on neurogeneiss. Physical activity also triggers increases in the level of a pro-neurogenesis protein in the brain called Noggin.

The result is a younger, smarter brain!

noreply@blogger.com (AMASON) — Mon, 28 Nov 2011 20:38:00 +0000

"To keep our body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear."

-Budda

noreply@blogger.com (AMASON) — Sun, 27 Nov 2011 14:50:00 +0000

A fun easy way to get into shape is to get in the water! If you don't live near a lake or ocean, try a swimming pool, paddling, treading water, and changing up different strokes. OR if you live by the sea, try stand up paddle board (www.delmarextreme.com can help you learn!) or try surfing (www.surferfactory.com). Both give you an entire body workout, between paddling, balancing, and cardiovascular exercise....but with these actvities, you won't even know you are working out!

noreply@blogger.com (AMASON) — Fri, 25 Nov 2011 03:22:00 +0000

An old friend of mine inspired me to get back on track and begin eating more vegan raw...

RAW EATING

Cooked foods cannot create true health because they are missing some very vital elements needed by the body for its optimal functioning; things like enzymes, oxygen, hormones, phytochemicals, bio-electrical energy and life-force. When foods are heated above 105° F they begin to lose all of these. By 118° F, most food is dead. Yes, the vitamins, minerals, carbohydrates, fats and proteins are still there, but in a greatly altered state – not at all what nature provided.

The theory behind a raw foods diet is to consume food in its natural, least altered state to allow for optimal digestion and absorption of nutrients. This means foods uncooked, untreated, and unadulterated.

When you eat cooked (enzymeless) foods, you put a heavy burden on your body, which then has to produce the enzymes missing in the food. One of the reasons you feel lethargic or sleepy after a cooked meal is because the body is diverting its energy to replacing the enzymes that were not supplied. By comparison, a raw food meal leaves you feeling light and full of energy.

Raw and live foods nourish and improve the body's inner environment. Raw and live foods enable the body to dislodge and expel accumulated wastes. Eating healthy means giving your body power foods it can easily assimilate and use for regeneration and rejuvenation. Life comes from life. So the more foods you eat which are organic and straight from nature's raw garden, the better you are going to feel.

SO... try mixing in some more raw foods to start. Eat a few less cooked items and make sure to add in lots of fresh produce, nuts, seeds, and foods from the earth that are more easily digestable. See how you feel...then judge for yourself!

www.eatraw.com

noreply@blogger.com (AMASON) — Fri, 25 Nov 2011 03:10:00 +0000

Nothing more true...fresh fruit, food for the soul

noreply@blogger.com (AMASON) — Fri, 25 Nov 2011 03:06:00 +0000

Coconuts Coconuts Coconuts and I am not talking about my dog!

Research has shown that it is the saturated fat in coconuts that not only helps our bodies absorb nutrients and fight viruses, but also reduce cholesterol levels.

Delicious Coconut Mango Salsa:

Combine chopped mango, chopped red chili, coconut chunks, fresh mint, and lime juice in a bowl. Use it to top grilled fish, chicken or tempeh. Or serve with some whole-grain chips as a snack.

noreply@blogger.com (AMASON) — Tue, 22 Nov 2011 14:38:00 +0000

Try riding your bike in the sand...great exercise, its like riding up and down hills if you go in the mushy sand and then again in the hard sand! Try going fast for 30 seconds and then back to normal pace for 1 minute.

noreply@blogger.com (AMASON) — Tue, 22 Nov 2011 02:04:00 +0000

o If you are 25 pounds overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.

o Each muscle fiber is thinner than a hair and can support up to 1,000 times its own weight.

o By the age of 65, individuals who haven't engaged in exercise on a regular basis may incur a decrease in their muscular strength by as much as 80 percent.

From PSU Fitness Facts: http://www.clubs.psu.edu/FitnessPrograms/fitfacts.htm

noreply@blogger.com (AMASON) — Sat, 05 Nov 2011 16:47:00 +0000

Amazing SURF HOSTEL in SAN JUAN DEL SUR, NICARAGUA! ONLY $10/night and super nice rooms, pool, on the water, etc....

CHECK IT OUT HERE: Yajure Surf Hostel

noreply@blogger.com (AMASON) — Sat, 05 Nov 2011 02:40:00 +0000

Clases Esta Semana (Nov 7-13)

$10

Martes

830am TRX/Bootcamp, 430pm Bootcamp
Miercoles

430pm Circuit Training
Jueves

830am TRX/Bootcamp, 430pm Bootcamp
Viernes

7am Butts and Guts

noreply@blogger.com (AMASON) — Thu, 03 Nov 2011 05:52:00 +0000

JOIN US FOR TRX WITH DEL MAR EXTREME!

INCORPORATE IT INTO YOUR SURF TRAINING FOR BETTER RESULTS IN THE WATER!

noreply@blogger.com (AMASON) — Wed, 02 Nov 2011 15:24:00 +0000

TRX Jueves 830am @ Club Del Mar $10

noreply@blogger.com (AMASON) — Mon, 31 Oct 2011 15:27:00 +0000

Happy Halloween!!

Treat yourself with something sweet but healthy! Try these tips to keep your diet in check but still enjoy the Halloween tradition of sweet treats!

70% Cacao Dark Chocolate
Homemade smoothies:

Un-Chocolate Shake: Nut Milk, Carob Syrup (coconut water, carob powder, carob chips
Vanilla Shake: Nutmilk, dates, banana, vanilla

Plantains in coconut oil (or olive oil) sauteed with cinnamon and vanilla, add a scoop of peanut butter or handful of raisons for a sweeter treat
Berries mixed with a handful of chocolate chips
Make your own trail mix: unsalted nuts, raisons, chocolate chips or a few m&m's, berries (not dried in sugar), seeds (pumpkin, pine, etc.)
Make your own frozen treat with fresh juice and berries, or even one of the above smoothies frozen.

noreply@blogger.com (AMASON) — Mon, 31 Oct 2011 15:12:00 +0000

Short duration exercise

The most important changes from exercise occur after, not during, the exercise period. The way you exercise affects your metabolism for several days. The important changes begin after you stop exercising. This is good news. It means that all you have to do during your exercise is to stimulate the adaptive response you need. Then, your body will continue making the important changes afterwards – while you rest.

Short bursts of exercise tell your body that storing energy as fat is inefficient, since you never exercise long enough to utilize the fat during each session. Carbohydrates, which are stored in muscle rather than fat, burn energy at high rates. Exercising for short periods will use these carbs and burn much more fat after exercising while you replenish the carbs. Short interval exercise maximizes fat “after burn.”

In addition, short duration bursts produce many other desirable results for your metabolic health:

¨ Improves maximal cardiac outputs.

¨ Promotes the development of quicker cardiac adjustments to changes in demand.

¨ Helps you lose body fat with as little as 10 minutes per day.

¨ Achieves “higher peak stroke volumes during overload.” (Your peak stroke volume is the maximal amount of blood your heart can pump per beat when maximally challenged.)

¨ Improves cholesterol levels, (subjects in a study of exercise bursts showed a decrease in total cholesterol and an increase in “good” cholesterol).

¨ Provides an anti-aging benefit by raising testosterone levels, which fights against memory loss, accumulation of fat, low libido, sexual dysfunction, and loss of strength and bone.

¨ Helps you lose weight by burning much more fat after you stop exercising.

And, you’ll be able to get these benefits with much less of your time – no need to spend hours at the gym.

If you never exceed your current aerobic capacity you will never signal your body to increase your aerobic capacity and your aerobic deconditioning will surely persist and eventually worsen. Only by exceeding your aerobic capacity, will you encourage your body to increase lung strength.

PACE WORKOUT—BEGINNER

I suggest you start with the simple and easy 10-minute workout below.

Exertion 1 min followed by Recovery 1 min

REPEAT 10 TIMES equaling 10 minutes

Exertion: exercise at a pace that gives your heart and lungs a challenge.

After your first exertion period, begin your first recovery period. During your recovery period, slow down to an easy pace – as if you’re walking. You don’t need to stop moving during your recovery. Focus on normalizing your breathing. This gives your body a chance to rest and recover. In this way, you train your ability to recover from exertion and stress.

noreply@blogger.com (AMASON) — Sun, 30 Oct 2011 23:50:00 +0000

POWERsurf can help to improve several areas of surf fitness in the water:

§ Increase your paddle fitness

§ Improve core stability

§ Improve mobility and flexibility

§ Increase upper body power and endurance

§ Improve lower body strength, balance and power

noreply@blogger.com (AMASON) — Thu, 27 Oct 2011 22:00:00 +0000

"Surfing equates to living in the very moment of 'now'. When you ride a wave you leave behind all things important and unimportant, the purity of the moment is upon you."

— Bill Hamilton (surfer/shaper)