Walk or Run?

For many people, running is not an option, because of health injuries.  The benefits of walking versus running is important, especially to the people who want to get their walk on!  The truth of the matter is that as long as the intensity is in your walking workout and you do it for thirty to sixty minutes (not necessarily all at once), then you benefit from it.  Another benefit from walking is that you are less likely to injure yourself compared to running.  Walking is a low-impact exercise which allows for less pressure on your joints.  When you begin walking it allows your joints to get used to the pressure and if you want, you are then able to slowly progress to jogging and then running. 

Running has a higher intensity than walking, so if you are walking make sure you up the intensity in order to gain the same type of results.  There are lots of ways that you can increase the intensity in your walk, for example: carry weights with you, they do not have to be  heavy in the beginning, but as you begin to build muscle mass you will be able to increase the weight.  Another example, take a walk on Mission Trails, right here in San Diego, and take the paths that are away from the cement, your legs will definitely be feeling it the next day!  Take a walk around Mission Beach or Balboa Park, the weather is finally nice, so get outside and enjoy the San Diego sun while you are getting your workout on!

Make sure you consult with a doctor before beginning any new exercise regime, then get out there and get walking!

Drink Up!

Water is approximately 60% of our body weight.  We lose water through everyday activities like breathing, exercising and perspiring.  If we lose too much water we have the potential to become dehydrated, and we all know that while we are out on the beaches of San Diego, it is a very real possibility!  The question then becomes how much water do we need to drink a day to keep our energy up and avoid possible dehydration.  There are several approaches to answering this question as everybody is different and everybody lives in different climates.  For climates such as ours the recommend amount is 2 liters a day (a bit more than 8 cups) combined with your normal diet and that should replenish your water supply that you lose during the day.  You can also use the drink eight 8-ounce glasses of water approach, this will bring you to almost 2 liters of water by the time you are done.  It is important to stay hydrated especially while working out.  In any intense training session you will perspire and will need to make sure that you are drinking plenty of fluids to replenish your water supply.  Ultimately how much water you need depends on the environment that you are in, your health and how active you are.  Strive’s! recommendation?  Get active and start drinking that water!!

Balance It Out!

Summer is here and while we enjoy the beautiful San Diego weather, a lot of us are also making new fitness goals.  It is important to realize that you need a balance between nutrition and your workouts.  If you focus on just one or the other you will see results, but they will be temporary results instead of permanent ones.  If you are struggling at the gym because you are unsure of how best to use the equipment to meet your personal fitness goals, then another option is personal training.  Personal training gives you the opportunity to have a one-on-one workout with a certified trainer who will create a personalized workout just for you.  Not only that, a personal trainer gives you the opportunity to discuss your nutritional habits and how you can improve upon.  At Strive! Personal Training Studios we offer personal trainers who care about your fitness goals and nutritional needs.   Check out our website and come in for a training session today and take the next step in your fitness journey.

Strive’s Guide to getting the abs you want!

If you are wearing something tight, the first thing people will notice is your stomach.

Nothing can be more irritating and embarassing than having a stomach that makes you look like you haven’t done anything for the past few years.  If you are not blessed with a dashboard stomach, your best hope is doing the right stomach exercises.  That is what we specialize in here in San Diego, at Strive! Personal Training Studios!

The idea of having a flat stomach might really be something that you have long desired.  However, you also know that this kind of dream can only be turned into a reality when you do all those tiring abs workouts.  Don’t sweat.

You can achieve those six-packs with the right stomach exercises, frame of mind and, of course, dedication.  Here are some activities you can participate in to achieve that washboard stomach:

Spot the right stomach exercises

There are a lot of how-to’s featuring stomach exercises that you can find on the Internet and health magazines.  Squats, dead lifts and crunches are just some of the most common stomach exercises that you should get accustomed to.

Perform each one according to your body’s capability.  Be patient and take things slowly, yet surely.  Increase the duration of these stomach exercises as you go on with your training.

Talk a walk or jog

Although the above-mentioned stomach exercises are the most popular recommendations, do not presume that they are the only exercises you can do to flatten your tummy.

We live in beautiful San Diego, so getting out and about should be no problem for us!  Regular jogging and brisk walking sessions have been known to aid in making the stomach flat and beautiful.  These stomach exercises will not only help you achieve fantastic abs, since they can also improve your body’s cardiovascular functions, they also improve your stamina, endurance and agility.

Breathing

Proper breathing is very important for our bodies, especially when you are working out and exercising.  Always take deep breaths whenever doing anything excessive and it out slowly.  Practice this on your own when you are not doing anything and you will be amazed at how much of a difference it makes the next time you work out!

Posture!

Most people do not know that having poor posture can lead to adverse health effects later in life, such as spinal curvature and nerve constriction, which can lead to paying outrageous amounts for medical and chiropractic care.  Sitting behind a desk with your shoulders hunched day after day can quickly lead you down that road, so let’s change how our posture is now so we can stand a fighting chance in the future. 

Always sit up straight when you are sitting and always stand up straight with your shoulders back, essentially pinching your shoulder blades together, whil you are standing.  Do this at all times and you will be amazed at how quickly your posture improves.  Even your confidence will go up with great posture. 

To keep this in mind at all times, wear a rubber band.  For every time you find yourself with bad posture, pull on it and let it hit your wrist.  The reminder of the pain will force you to change your posture and quick!

Watch your diet

All the effort and time you put on doing stomach exercises will just to waster if your diet is not right.  Munching on sweets, high-cholesterol foods and drinking alcoholic beverage will definitely destroy the would-be effects of stomach exercises.  Stock your body with proteins instead which are proven to be good for strenuous exercises.

Further, do not forget to have healthy servings of fresh fruits and vegetables daily.  Ensure that you keep your body hydrated after all the stomach exercises you are doing by drinking at least a gallon everyday.

Self-Discipline

Stomach exercises need to be accompanied with the biggest proponent of it all: your self-discipline.  Skipping a day or two can put all the benefits of your stomach exercises down to zero again.  Stick to your schedule and perform regularly in order to have a flat, enviable stomach.

Stressed? Strive Personal Training Studio has exercises to calm you down!

Nobody can truly avoid stress, but we can avoid that “heart pounding, I want to explode feeling” by learning how to deal with the stress we experience.  There are different ways to try train your body to relax in stressful situations; the trick is finding which method is the best one for you and then repeating it on a daily basis to help reduce your daily stress.   Here are a few ideas that you can do at home, in a class or with a personal trainer that might help reduce the stress load.

Deep Breathing:

This is the easiest technique to use, learn and most importantly it can be used anywhere and be combined with other relaxation techniques.   First, you will want to get comfortable as you sit with your back against a chair.  Place one hand on your chest and the other on your stomach; when you breathe in through your nose your stomach should raise while your chest should barely move.  Exhale through your mouth and contract your stomach muscles.  Repeat several times. If you find you are having a hard time doing this exercise sitting up, you might want to try it lying on your back.  

Progressive Muscle Relaxation:

For this exercise you will need to get comfortable, so this will be an exercise most likely practiced at home after a long day of work.  First, make yourself as comfortable as possible, take off your shoes, put on your comfortable clothes and then begin your deep breathing exercises until you feel yourself relax.  Once you feel yourself relax focus on your right foot.  Begin to focus on releasing the tension from your foot and feeling the tension flow from your body.  Stay this way for a few seconds until you are ready to move onto the left foot and repeat the process.  Then slowly make your way up the rest of your body until you finally get to your face.  You should have a relaxed body and feel great. 

Yoga:

Yoga can be great for stress relief as it has moving and stationary positions.  While yoga is often geared as a training program for women, men also benefit from a yoga training program.  You can get injured doing yoga on your own, so we recommend that you find training programs or a one-on-one private trainer to help you learn the basics of yoga.   There are several different types of classes out in San Diego, but if you are just beginning to learn yoga, you will probably be best suited in a San Diego beginner’s yoga class or Pilate’s class, compared to a power yoga class.  Make sure you do not extend yourself beyond what you are capable the first time and know that a yoga instructor (or private trainer) can show you alternate poses if you are unable to do the porposed pose. 

Find the fitness classes and techniques that work for you leading to a happier, less stressed you!

Get Stronger and stay Injury Free with Stretching!

At Strive Personal Training Studios, San Diego’s ultimate personal training studio, we take a holistic approach to fitness.  The results in the mirror are important, of course; but we also want to improve the overall functioning of your body and the integrity of your muscles and joints.   Whether you are doing fitness classes, working out with a personal trainer, or running on the beautiful San Diego beaches, there is always the risk of injury or muscle strain.  At Strive, we always aim to minimize this risk by implementing safe training techniques, focusing on proper form, and taking preventative measures.

Effective workouts aren’t just about the weight you lift and the miles you run.  A key component of any workout regimen that most people forget about is stretching and self myofascial release.  Self myofascial release is a simple technique that can be used to alleviate trigger points, the areas of your muscle that feel tight and are painful when pressure is applied (i.e. knots).  Anyone from an athlete to a first-time exerciser can benefit from the use of a foam roll.  By using a foam roll (available at Strive!), you can alleviate these trigger points and prevent muscle and tendon tears.

Self myofascial release is especially important for athletes who want to improve sports performance, speed, agility, and flexibility.  Most athletes focus on putting themselves through excruciating workouts; however, stretching and foam rolling are just as important so that their muscles can properly rebuild and repair themselves.

Here are a few simple self myofascial release exercises for various muscle groups:

Adductor

1. Lay face down on mat, extend right leg, and place foam roll under inner thigh.
2. Gently apply pressure to region by rolling length of inner thigh along foam roll.
3. If a tender point is located, stop rolling, and rest on the tender point until pain decreases

*Repeat on left leg*

Iliotibial (IT) Band
1. Position yourself on your right side lying on foam roll.
2. Bottom leg is raised slightly off floor.

3. Maintain head in neutral position with ears aligned with shoulders.

4. Roll just below hip joint down the outside thigh to the knee.  This may be painful so go slow!
5. If a tender point is located, stop rolling, and rest on the tender point until pain decreases.

*Repeat on left side*

Try some of these exercises after your next training session!

*Please exercise caution when performing these techniques.  Ask your personal trainer, or other staff member at Strive, for additional guidance.*

The best San Diego Personal Training Experience!

What is a personal trainer? 

• Is it someone in a uniform, mumbling instructions, staring at a clipboard, while you do one hundred push-ups (with incorrect form)? 
• Is it a drill sergeant screaming at you to run until you cry (or get injured)? 
• Is it a person that shows you how to use a machine while they text a friend?

• Or rather, a knowledgeable individual who acts as part therapist, part teacher, part cheerleader, and part exercise guru? Somebody you can count on?

We hope that it is the latter! 

At Strive Personal Training Studios, San Diego’s premiere personal training facility, we pride ourselves on our experienced and qualified personal trainers.  In San Diego, there are plenty of options for gyms, personal training, yoga, Pilates, boot camp, etc.  However, most of these institutions are there to take your money and keep you slogging along on the treadmill for the next 10 years of your life without seeing any results. 

Strive brings personal training in San Diego to a completely new level.  Our training sessions, boot camps, and group classes are designed to help you become the BEST you!

We can give you the keys to peak physical fitness, but it is up to you to unlock the door to your new future!