Yoga fun facts

Today at 12:00

The word “yoga” is derived from the Sanskrit root yuj meaning to yoke or join together. It most often refers to the yoking of a conscious subject (jiva-atman) with a Supreme Spirit (parama ta man) in order to reach an ecstatic condition (Samadhi, a “placing or putting together”). It is derived from the Proto-Indo-European base *yeug-, meaning “to join” as in jugular.n

BetaBfit Personal Training and Consulting Toni Fulton Master Trainer
612.390.0765
“Practical Fitness For Our Unpractical Lives “

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New Way to Workout

Zumba Gold can spark a whole new way to workout.
Dance gives the perception of play but actually burns more calories than a brisk walk. Wednesday’s at 12:00.
Call or message 612.390.0765 for more info.
Free to Silver & Fit and Silver Sneakers members.
Need to be registered with betabfit training center.
$3.00 65 and up.$4.00 younger than 65.Pay for 10 and get 1 FREE
.BetaBfit Personal Training and Consulting Toni Fulton Master Trainer
612.390.0765
“Practical Fitness For Our Unpractical Lives “

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New Way to Workout

Zumba Gold can spark a whole new way to workout.
Dance gives the perception of play but actually burns more calories than a brisk walk. Wednesday’s at 12:00.
Call or message 612.390.0765 for more info.
Free to Silver & Fit and Silver Sneakers members.
Need to be registered with betabfit training center.
$3.00 65 and up.$4.00 younger than 65.Pay for 10 get one free.

BetaBfit Personal Training and Consulting Toni Fulton Master Trainer
612.390.0765
“Practical Fitness For Our Unpractical Lives “

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Which are you?

People come in all different shapes and sizes but we can all be fit!

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7 Important Questions to Ask Your Personal Trainer Before Hiring Them

We all know making the decision that you can not do it on your own is a big enough decision, but add on top of it “Who Can Help Me?” may just make you never take action and will keep you floundering.   So, first of all ask around not just at the front counter of your fitness facility but ask your friends, family, facebook friends and even you Doctor. You need to find a person in the location that is most convenient for YOU not them or you won’t go.  *If by chance you have the money and the time to work with the best by no means ever pass it up, but most people have a very busy life and convenience counts!

Now lets say you found two or three names and all have passed the sniff test then its time to have a serious sit down so you can get to know each other.  I put together this list of 7 questions to ask but by no means should these be the ONLY questions you will ask.  I am saddened when I see hard working people throw their perfectly good money at a Trainer that isnt a good match for them for any reason, whether its misunderstood expectations or miscommunications, it leads to wasted time and money on both sides.

Now relax and remember you and your new Trainer will be spending alot of time together so ask these questions if they dont just volunteer it, they should have nothing to hide.

7 must ask questions:

1. How long have you been certified?
(You want to make sure they have had some, REAL experience)

2. Are you insured?
(Rarely will a trainer ever use their liability insurance but you need to know you both are protected)

3. What organization did you get your Certification with?
(Some companies  or Trainers take the route of cheap online certifications so they can start making money off members and clients quickly)

4. What are your specialties?
(This will tell you where there passion is)

5. Can I have names of 3 past or current clients to talk to?
(Great way to get the nitty gritty, best if 2 of three are past so they feel comfortable telling the facts from a hindsight perspective)

6. How will your experience and schooling make you a good fit for me?
(This will give you an idea if they have been listening to you or just going through the basic questions because it is procedure)

7. Are you paid hourly or on commission?
(They won’t be expecting this, and there isn’t necessarily a right or wrong answer, but if they are hourly they get paid the same whether they are with clients or not, this may give them less of a reason to work hard for results for you, and commission can make them overly anxious to get clients so they can pay bills and may not be willing to tell you that they are not experienced in your circumstance. The worst case scenario is a club sales person selling Personal Training and not qualifying the Trainer for the best fit for the member.
BE SURE TO ASK WHO WILL BE DOING YOUR SESSIONS AND ASK TO INTERVIEW THEM!!

Congratulations!!   Now GO Gettum!!

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Antioxidants and Super Foods

Super Foods and Antioxidants  

One of the best ways to keep your immune system strong is to shop your supermarket’s produce aisle.

Fruits and vegetables are rich in nutrients called antioxidants that are good for your immune system — and the rest of you.

What to Eat

Add more fruit and vegetables of any kind to your diet. It’ll help your health. Some foods are higher in antioxidants than others, though.

The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green, or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seed

These foods are also rich in antioxidants:

Prunes                                              Plums                                  

Apples                                     Red Grapes                            

Raisins                                    Red grapes

Alfalfa sprouts                       Onions

All berries                               Eggplant

Beans

Other antioxidants that can help keep you healthy include:

  • Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
  • Selenium: Found in Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products

Cooking tip: To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed. Don’t overcook or boil them.

Get what you can first from your diet; I believe supplements like Macro Greens and Miracles Reds are a great way to make sure you are covering all your bases. They are very reasonably priced and all natural. I have label information and pricing available to send if you would like more information.

Toni@betabfit.com

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What is Self Myofascial Release

Self Myofascial Release Techniques is a fancy way to say Foam Roller Training

First its important to know just what is fascia and myofascia.

Fascia is the tissue located between the skin and the underlying structure of muscle and bone, and forms a seamless web covers and connects the muscles, organs, and skeletal structures in our body. The fascia is responsible for maintaining our body’s structural integrity, supporting our posture, and acting as a shock absorber.

Myofascial refers collectively to the tissue and the myscle. Together, the muscle and fascia form the myofascial system. The myofascial system is a totally unified structure that is present throughout your posture without any interruption. Myofascial release is a Rolfing therapy targeted at the fascial system and posture.

foam roller 2

Myofascia is the layer of loose but strong connective tissue often containing fat covering and investing all muscles; an aponeurosis. The intrinsic connection between muscles and muscle fibers with connective tissue, fascia.

Under a microscope, myofascia resembles a spider web or fish net. It is very organized and very flexible in a healthy state. myofascia can best be described as a complete body suit which runs from the top of your head down to the bottom of your toes. It is continuous, has no beginning or end and can be found almost everywhere in your body. Like yarn in a sweater the entire body is connected to every other part of the body by the fascia. It is a continuous weave of material. And, like a pull in a sweater, damage to an area of fascia can effect other distant areas in your body even years later. This outer fascial covering is very strong and very flexible. In fact, it has a tensile strength of over 2000 pounds.

In the normal healthy state the fascia is relaxed and soft. It has the ability to stretch and move without restriction. When you experience physical trauma or inflammation the fascia loses its pliability. It can become tight, restricted and a source of tension throughout the rest of the body. Trauma such as a fall, whiplash, surgery or habitual poor posture has a cumulative effect over time and myofascial release can help.

In a healthy body fascia helps to maintain good posture, range of motion and flexibility. It also gives our bodies tremendous strength and helps us deal with stress and injuries. In the normal healthy state the fascia is relaxed and soft. It has the ability to stretch and move without restriction. When you experience physical trauma or inflammation the fascia loses its pliability. It can become tight, restricted and a source of tension throughout the rest of the body. Trauma such as a fall, whiplash, surgery or habitual poor posture has a cumulative effect over time and myofascial release can help.

Being trained on how to properly use Fascia Rollers aka. Hard Foam Rollers properly can help relieve things like:

Low back painhollow foam roller
Headaches
Neck stiffness
Shoulder injuries
Arthritic conditions
Sports injuries………
Plus many more

To summarize, fascia is like a superficial body suit which allows us to move freely, breath properly and perform our daily tasks pain-free. It spans the whole body and is totally connected as one piece of material. It is called “the tissue of movement”.

Call or email for more information

612.390.0765   Toni@betabfit.com

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SMALL GROUP TRAINING

Small Group Training posterJPEG

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Importance of Exercise and Supplementation

Importance of Exercise  and  Supplementation

 

Regular exercise is one of the best medicines available. It should be a part of everyone’s weekly routine. Regular exercise is linked to significant benefits in bone density, blood pressure, lean muscle mass and overall mood. Most of us interested in health know that exercise is important. But are nutritional supplements important for exercise? While supplements are not required, they could be very useful in many situations.

Starting an exercise program can be very intimidating. Sticking with a program can be even harder. Muscle cramps that come with early conditioning can further compound the problem. Good sleep and proper nutrition are part of the equation for any fitness program.

Sleep is a must not only for energy the next day but also because that is when the body repairs itself. The body needs healthy sources of protein as well as good fats to maintain energy and bone and joint health.

Certain vitamins and minerals may help lessen cramps in the muscles and aches in the joints. These supplements might be worthwhile for the beginner athlete ready to get back in shape and also for the exercise veteran who drops a lot of minerals through sweat loss.

  • Magnesium. 250-500 mg (or more if cramps continue) can be taken in divided doses, with meals. Magnesium can help improve strength training in those who are new to a program.
  • Potassium. This vitamin is found in many fruits and vegetables. Regular produce intake of 6-7 servings a day might be all that is needed. If cramps continue, add 100-200 mg of additional potassium. Patients with kidney failure should not supplement with potassium.
  • Vitamin D. This vitamin is included because vitamin D has so many health benefits. In particular, it is needed for good bone density, which is in turn needed for healthy joints during exercise.  Recommended dosage is 1,000-2,000 IU daily.
  • CoQ10. This is an antioxidant that might help quench free radicals that form during exercise.  It is like cleaning up the ash after a log burns. Like vitamin D, CoQ10 is good for many other things and arguably worth taking for many reasons. Recommended dose 50-100 mg daily, with food.
  • Glucosamine. Glucosamine is useful to help protect joints from arthritic joint pain. For former high school stars that are starting to feel the aches from their previous glory days, glucosamine can be the trick to help keep the joints moving. Dosage is 1,500-2,000 mg divided with meals elastijoint_WS

There are a few more supplements to consider if you’re wishing to enhance your workout routine.

Research is still very new in considering supplements that might actually improve exercise performance. There are some nutrients that have gained attention for varying degrees of benefit without workout routines.

The following recommendations come with the above suggestions.

  • Creatine. This powder is widely used by various types of athletes up through the professional level. Reviews of creatine are mixed and some are skeptical of its overall benefit. Clinically, creatine does seem to help with gains in the gym but these gains can be lost if creatine use is discontinued. Research does say that creatine may help the body recover after initial exercise and may further benefit later exercise sets. The appropriate dosage is 1-2 g of powder mixed with water daily.
  • D-ribose. Ribose has gained much attention as a vitamin used for heart failure and fatigue. It can be a very good idea for those with a history of heart problems who are trying to improve their conditioning. The dosage of ribose is 5 g taken 3 times a day. In well-trained athletes, ribose has shown little benefit in smaller dosages. Conditioned athletes may need the full dose to see any effect. Ribose is well tolerated and appears very safe.
  • Whey protein. This type of protein typically comes in powder form and is well stickmanabsorbed. Because it is so well absorbed, whey is useful after workouts to help replenish the body while the muscles try to repair themselves. Whey protein comes from milk, so the healthier the cow, the better the product. Look for brands that do not use growth hormones in their cows. Even better, are versions that come from grass-fed cows.
  • Resveratrol. Resveratrol’s benefits include help with blood sugar, inflammation and longevity. It may or may not benefit exercise directly, but like CoQ10, it might aid in healing the body after workouts. It can be particularly helpful for those with a history of heart disease, diabetes or cancer. Dosage is 20 mg daily.

Patients with a history of heart disease, diabetes or fatigue may need to have certain hormone levels that could affect their exercise ability checked. Low thyroid or testosterone levels can play a major role in fatigue as well as muscle pain. If fatigue is slowing your desire to exercise, discuss options to test hormone levels with your physician.

Always discuss new supplements with your doctor and discuss how they may affect you.

Exercise benefits the body in countless ways. Optimal health requires your commitment toward activity and living a healthy lifestyle. Choose an exercises you enjoy and make exercise a weekly routine.

Work with an expert in Fitness Training and Supplementation to minimize spinning of your wheels.

Send questions to toni@betabfit.com

 

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A gift that will change a life!!

Give the Gift of Health

It’s not too late to make a real difference in a loved ones life.  Call or email me today about giving a Gift Certificate for Personal Training  (sessions or personalized programs) , Fitness Consulting, Supplements or Home Fitness Training.  

gift_certificate1

Respond to: toni@betabfit.com 612.390.0765

Offer limited to 50 mile radius

Mileage extra

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