Jun16
Happy Father’s Day to all of your dads out there!
Especially my dad, Bill, in Scottsdale, Arizona!
Thank you for sacrificing so much to get all 4 of us children on the road to being responsible, contributing adults. (Well, most of the time, I guess.)
As much as Father’s Day is a cause for celebration, there is an alarming trend happening to our dads, especially as they reach middle age and on. The majority of our fathers’ (not you, daddy) are in the worst shape of their lives right now and are facing a disease process called, “Metabolic Syndrome X”.
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Tags: boot, bootcamp, bootcamps, camp, camps, dad, exercise, father’s day, fitness tips, Fitness Tips for Dads, Florida, Lakeland, metabolic syndrome x, personal, Strategic Boot Camp, Strategic Wellness, trainer, training, Whitney Cabrera BSN RN
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Dec17
Time’s a Tickin’! If you need a few ideas to get you headed in the right direction for the fitness buff in your life, you’ve come to the right place! Hey…you could even give some of these ideas to the loved ones looking to purchase YOU a gift! These are some of the things my husband and I would love to see under the tree. Hope it helps!
1.) A Foam Roller
None of us spend the time we need to to stretch. We get the workout done, but don’t like taking the time to stretch and really give those muscles a chance to respond to our workout.
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will not only keep you from injury, but will actually improve your performance. It should be used post-workout for at least 5 minutes to help those small little micro-tears begin to heal.
If you’ve never used a foam roller before, you’re in for a treat. It’s much the same sensation of having a deep tissue massage…a beautiful type of pain! The foam roller kneads out and lengthens your muscle and connective tissue alleviating if not eliminating nagging aches and pains in your back, knees, hips, shoulders and elbows.
If you decide to get one, get a good one. The cheaper ones tend to wear down into something like a pool “noodle”" after several months.
By the way, if you or your loved one is considering Strategic Boot Camps, they will need one of these foam rollers. Get it early!
Try http://www.performbetter.com for a starting point. You can find the next gift, Resistance Bands here too.
2.) Resistance Bands
Every fitness buff needs a resistance band or two. They’re an anywhere piece of equipment that will give the biggest muscle-head or a stay at home mom a run for their money. Resistance bands are convenient and affordable and possess the necessities of a killer workout. If your fitness buff travels, they will love this tool. No more relying on the hotel fitness center.
If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!
3.) A Gift Card to a favorite sporting goods store.
Sometimes it’s hard to choose the gear for your fitness lover. There are a lot of choices out there. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.
4.) A Gift Card to Premium, Organic Grocery Stores like our New Publix Green Wise Stores.
Rather then waste money on an overpriced unhealthy restaurant, why not treat (and accompany) your loved one to a shopping trip to a healthy eating grocery store. If you haven’t been to one of Publix’s new Green Wise Stores, it’s a field trip in itself. Hey, everybody’s got to eat…but how many of us actually eat to support our fitness goals?
I have to admit that I’m very budget conscious and the thought of organic or specialty groceries can send me reeling with our 7 member family. However, I have really begun to appreciate the value and effort inherent in how these stores are bending over backwards to meet the needs of our health minded community and have figured out several ways to not only survive, but save in these great new stores. The key is to go in with a budget in mind. (e.g. spend $50 on organic lean protein sources, $20 on fruits and veggies and $10 on miscellaneous items) only buying what is needed for the week. The key once again is to plan ahead! (You know, Strategic Wellness…have a plan.)
5.) A Gift Card to a Massage Therapist
We’re all crazy busy and super-stressed out most of the holiday season. There’s nothing like an hour massage to ease the tension. You’re forced to lie still! If you haven’t done it, try a deep tissue massage! You’ll love it! It’s nice to be pampered on occasion. This is definitely a can’t miss gift. I’ve seen a lot of specials out there this month. In our gym, our massage therapist is offering buy 1 hour, get 1/2 hour free. You could give the hour to your loved one and take that 1/2 hour for yourself! Great thinking! Although the foam roller I mentioned at the top of this blog is fantastic for the majority of your body, nothing can alleviate tension in your upper back, neck and head like a good massage therapist!
6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamins
I have helped a lot of people lose a lot of fat. In my journeys, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements. If I had to add a fourth, I’d throw in a Greens supplement.
Protein is the one macro-nutrient that generally needs to be cooked to be eaten. That means preparation. If you haven’t prepared and packed your cooler, you’re pretty much in a bind when it comes to finding that protein source every 2-3 hours. Look for a brand low in sugar and carbs with a mix of both whey and casein.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
Everybody needs a multi-vitamin to ensure that key vitamins and minerals that might be hard to obtain even from your clean-eating diet are available to your body. Be sure to choose a multi-vitamin that is made from whole foods and has been proven to be digestible. You’d never believe all of the intact vitamins and pills porta-potty owners find um…in the bottom of their little blue shacks 
You should also consider a vitamin that is made for your gender. Big news here…we’re different.
A great supplement company to checkout is Prograde. They submit themselves to outside testing and have received a Pharmaceutical Grade A report. This is quite remarkable as there is no governing body for supplements at this time. Please be sure you know what you’re buying, and that what you think you’re paying for is actually in the product. Be an informed consumer. You can get to their site from here:
Prograde Nutrition
7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both. In our world, I am always on the lookout for Kayaking paraphernalia.
8.) Fitness Book or Subscription to Fitness Magazine
I think everyone should surround themselves with people and materials that support the lifestyle they’re trying to lead. One of my all time favorite magazines is Clean Eating, Oxygen, Men’s or Women’s Health or any of Tosca Reno’s writings. I think her books should be required reading for every person wanting to make a positive lifestyle change. These publications are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Men’s Health being a woman, but I work with a lot of men so I need to keep up with the lingo.
9.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee their results and cost only a third of private training.
Look for a Boot Camp that offers you more than just a good workout. Make sure their trainers are certified and knowledgeable. Is there a plan for progression and safety? Do they offer nutritional guidance? Every one is interested in Rapid Fat Loss. Statistics show that 80% of
your permanent fat loss results come from a change in eating habits.
Now for a little shameless promotion: Strategic Wellness and Gold’s gym has developed Strategic Boot Camps and would like to invite all of you to join us January 12th as we kick off a program to help you make this your best year ever! Check out the information here: http://www.goldslakeland.com/sbctrifold.pdf
Happy Shopping!
~Whitney Cabrera
Tags: (location), boot, bootcamp, bootcamps, camp, camps, fat, fish oil, Fitness, gifts, holiday, Lakeland Florida, loss, personal, prograde nutrition, trainer, training, weight, Whitney Cabrera
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Dec8
I just LOVE that saying, “I get by with a little help from my friends” (yes, I’m aware it’s actually a “song” and not a “saying”, but since it’s the only words of the song I know, and I’m not even quite sure who sings it – The Beatles? The Monkees? The B-52’s? – anyway, it was before my time & I call it a saying;-)
I think it would be an understatement to say that my friends have been my life-line this past year! They were there when I was in pain, when I was waiting those long agonizing months for surgery, when I was in the hospital, when I came home from the hospital (visiting me, bringing yummy meals, and getting me out of the house!) and alas…as I am rehab’ing – they are STILL there. (more…)
Tags: Disney, Friends, Lakeland, Marathon, training, Trish Buchanan, Weight Loss, Whitney Cabrera
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Dec2
Time is a gift we’d all like to get over the holiday season, Unfortunately, that is beyond my scope of practice, but….I CAN help you maintain all of the effort you have put in over this past year building lean muscle tissue and losing fat!
You need every bit of your lean muscle mass because it accounts for about 60-75% of your daily calorie burning. Think about this…if you let yourself lose your muscle from neglecting your workouts, and continue to put in the same (or probably more calories) this month, your body has no choice but to pack on ugly, un-healthy, un-wanted body fat! And if that’s not enough incentive for you…just think about that dreaded word none of us ever wants to hear regarding our progress (or hairline)…regression! Remember how you felt when you first started exercising? (Think elevated Toilet seat). You swore you’d never let that happen again! (more…)
Tags: boot, bootcamp, bootcamps, camp, camps, exercise, fat, Florida, holiday tips, Lakeland, loss, personal, rapid dart loss, trainer, training, walking, weight
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