Be Challenged Be Changed

Are you ready to take your Fitness to the next level? Tired of the same old routine? Not getting the results your looking for? We all train with different goals but we all have one thing in common, we are looking for CHANGE! Are you looking to get faster, stronger, more flexible, increased endurance or weight loss well it is all CHANGE!

Now its time to step out of your comfort zone and start creating CHANGE with improvements to your strength, endurance and flexibility.

Personal Training and/or Outdoor classes are the answers your looking for. The workouts are always changing. Some times we use Body Weight exercises, other times using Kettle Bells, Battle Ropes, Steel Mace, Medicine Balls, Bands, Suspension Training and many other variables.

Whether your training for a particular sport or weight loss or that upcoming 5K or maybe an Obstacle Course Race. I will help you be at your very best!

Personal Training can be one on one or team up with a friend for added accountability. Get a group of your friends together and train for that special upcoming event!

Call me now or send me a text to set up your free initial consultation at 623-302-4944. Or fill out the contact me information on the right side of this page.

BE CHALLENGED! BE CHANGED!!!

Monday, April 29, 2013

Almost a new month

Only one day left in April then on to May. Here is the schedule for this week in the 5:45am classes.
Tuesday -Heavy Arms/Shoulders
Wednesday - Tabata
Thursday - Cadio Challenge
Friday - Heavy Back/Chest

Lets tear it up!

Friday, April 26, 2013

Anyone up for a Walk?

I am hosting a fitness walk tomorrow at 7:15 am (Saturday April 27, 2013).  We will meet in the parking lot of Cimarron, this is NOT a Sun City Grand Event. If you have some light hand weights or Band bring them along. We will be walking, skipping and other fun and interesting things.  Should take about an hour, let me know if interested.

In Health,
Arden

Monday, April 22, 2013

5:45 Schedule for week of April 23

Another week to workout and make progress on you fitness goals.

Tuesday - Cario Challenge
Wednesday - Heavy Legs
Thursday - Core Dynamics
Friday- Heavy Total Body

4 Reasons to Have Your Late Night Snack


Eating at night doesn’t have to make you fat. In fact, new research suggests potential benefits, including bigger muscles and a cranked-up metabolism:
1. More MuscleIn research published last year in Medicine & Science in Sports & Exercise, scientists in the Netherlands discovered that consuming casein (the dominating protein in milk) after an evening workout but 30 minutes before sleep increased protein synthesis in men.
2. Faster MetabolismA study from Florida State University found that when fit men eat a modest (150-calorie) nighttime snack consisting of protein or carbohydrates, they have a higher resting metabolic rate in the morning than when they consume nothing at all before bed.
3. Less HungerHaving a snack before bed may leave you less hungry in the morning and improve satiety between meals the next day, according to research from Florida State University. The type of food didn’t matter, but emphasizing protein is smart because it helps you build muscle.
4. Lower WeightHaving Seinfeld’s favorite food—cereal—may be an ideal way to end the day. In a Wayne State University study, people who ate cereal before bed lost roughly 2 pounds in 4 weeks, while people who didn’t have the cereal lost about a half pound. Make sure the cereal that you eat is as low sugar as possible.

Monday, April 15, 2013

Another Change and Workouts for this week

Well here we go again, another time change for the early morning classes at Cimarron. We are going back to the original class times.
Mondays - 6am spin
Tuesday-Friday - 5:45am Fitness Camp
Wednesday and Friday second Fitness Camp at 7am.
This is effective tomorrow April 16th.

Here is the workout schedule for this week:
Tuesday- Heavy Arms and Shoulders
Wednesday- Ultimate Ball
Thursday- Tabata
Friday-Heavy Chest and Back

Lets push ourselves and each other and get fit! See you at 5:45!!!!!!!!!!!!!!

Saturday, April 13, 2013

Class Time Confusion?

So when I got to the fitness center I heard a lot of confusion about the early class start times. I confirmed yesterday with Patty that the class remain at the new times as follows:

Monday- Spin - 6:10am - 6:55am
Tuesday - Fitness Camp - 6:15am - 7:15am
Wednesday - Fitness Camp - 6:15am - 7:15am and 7:25am - 8:25am
Thursday - Fitness Camp - 6:15am - 7:15am
Friday - Fitness Camp - 6:15am - 7:15am and 7:25am - 8:25am

Cimarron and Adobe are back to the OLD opening and closing of -
Open 5am
Close 10pm

I also teach Fitness Camp at Adobe on Fridays at 4:30pm, we use the Bosu Ball most of the time so you can work on balance and core strength. And also teach Saturdays at 11am at Cimarron.

So lets get fit!

10 Foods that Fight Spring Allergies

My Allergies have been really bad this year, so I did some research and found some natural remedies, since none of the drugs I am taking seem to be helping.  I picked up some of the stinging nettle yesterday and just started taking that. I will try some of the other ideas to. Hope something helps, let me know if any of these help you or if you have your own remedy.


#1: Broccoli

This precious piece of produce serves two purposes in annihilating your allergy symptoms. It's high in allergy-relieving vitamin C and it's a member of the crucifer family, plants that have been shown to clear out blocked-up sinuses. Researchers have found about 500 milligrams (mg) of vitamin C a day can ease allergy symptoms, and just one cup of raw broccoli packs about 80 mg.

#2: Citrus Fruits

To hit that 500-milligram vitamin C level from whole food sources, you can also turn to oranges, grapefruit, lemons, and limes. A large orange contains nearly 100 mg of C, while half of a large grapefruit contains about 60 mg.

#3: Kale

Don't just admire kale as a garnish. Eat it! This superfood packs a one-two punch against allergies; like broccoli, it's a member of the crucifer family, but it's also rich in the carotenoid department, pigments believed to aid in fighting allergy symptoms.

#4: Collard Greens

High jacked by hay fever? Put collard greens on the menu for the same reason as kale. Their phytochemical content, mainly, carotenoids, eases allergy issues. To increase the amount of carotenoids your body absorbs, eat the veggie with some sort of fat source. One idea? Lightly cook it in olive oil.

#5: Stinging Nettle

You can't discuss natural allergy remedies without hailing stinging nettle. It helps stifle inflammation that occurs when you're experiencing allergy symptoms. Stinging nettle contains histamine, the chemical your body produces during an allergic reaction, so it helps you acquire tolerance. Look for 500-mg freeze-dried nettle capsules in your natural health store, and take three times a day. That's the best form for allergy relief; it won't sting because it's freeze-dried. Long-term use of the herb is not recommended, since it can deplete your potassium stores.

#6: Butterbur

Leaves and roots of the butterbur shrub contain compounds called petasines, which can block some reactions that spark allergies. Does this plant really work? Science says yes, though its use is not generally recommended for young children, people older than 65, or those with ragweed allergies. A large British meta-analysis of six studies looking at butterbur as an allergy reliever found five studies supported the claim. The roots of the perennial shrub generally contain high levels of pyrrolizidine alkaloids, which can damage the liver, so herbalists recommend looking for butterbur products that specify no pyrrolizidines, or ones that use a CO2 extracting process, which limits the amount of pyrrolizidine alkaloids. Swiss and German researchers found that butterbur was just as effective as the prescription antihistamine cetirizine (Zyrtec) after two weeks of treatment. It's also been shown to relieve sneezing, itching, runny nose, stuffiness, and watery eyes in just five days.

#7: Elderberries

Immune-strengthening elderberries are often hailed as a natural flu treatment, but the berries serve a purpose in natural allergy relief, too. Try elderberry wine, juice, or jam to tap the fruit's beneficial flavonoids that reduce inflammation.

#8: Onions and Garlic

Quercetin is another secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with quercetin, as are apples. (If you go with eating apples, just make sure they don't stimulate oral allergy syndrome.).

#9: Parsley

According to Michael Castleman, author of The New Healing Herbs (Rodale, 2009), parsley inhibits the secretion of allergy-inducing histamine. (Parsley is a diuretic, so talk to your doctor before taking supplements or eating large amounts of it.)

#10: Anti-Allergy Soup!

There's nothing like a warm bowl of soup when you're feeling sick, and while this usually pertains to chicken soup for the flu, an expert on herbs developed this soup to naturally battle allergies. In The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns (Rodale, 2008), herb expert James Duke, PhD, recommends this allergy-fighting soup recipe:
Boil an onion (with skin) and a clove of garlic.
Add ½ cup chopped leaves and diced taproots of evening primrose.
After boiling for about 5 minutes, add a cup of nettle leaves and a cup of diced celery stalks, and boil gently for another 3 to 10 minutes.
Before eating, remove the onion skins and eat the soup it's while still warm.
Season with wine vinegar, black pepper, hot pepper, turmeric, curry powder, or celery seed.



Good Luck!

Thursday, April 11, 2013

Recent Update

I just received an Email from Patty stating that the hours of operation at Cimarron and Adobe have been return to there original times.
But please note that the class times will remain with the new times that I posted yesterday, meaning that we will start at 6:15am and end class at 7:15am.
See ya

Wednesday, April 10, 2013

The 4 Best Foods To Eat Before Bed

You may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse!

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid too many carbs before bed in favor of slow-digesting high-quality protein.

Carbohydrate consumption can cause significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That's a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn't.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Protein (not red meat) - White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat has a significantly higher insulin response so it's best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling. Often times when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving...a diet savior!

4. A Slow-digesting, Low-carb Protein Shake - I useYou may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse!

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fatloss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid too many carbs before bed in favor of slow-digesting high-quality protein.

Carbohydrate consumption can cause significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That's a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn't.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Protein (not red meat) - White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat has a significantly higher insulin response so it's best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling. Often times when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving...a diet savior!

4. A Slow-digesting, Low-carb Protein Shake - Try a slow-digesting protein shake before bed.  Many of our readers have grown to love the habit as well...who doesn't love dessert before bed? :) Try to blend the shake with almond butter to get some healthy fats in there, and man, it tastes good with the right protein powder

WARNING: Avoid taking a simple whey protein powder before bed...research has show that it causes more of an insulin release than white bread! Instead, you should look for a time release blend that includes a blend of slow-digesting, high-quality proteins.

Class Time UpDate

A positive change in time for my  morning classes are as follows:

Monday - Spin - 6:10am-7:10am
Tuesday and Thursday - Fit Camp - 6:15am - 7:15am
Wednesday and Friday - Fit Camp - 6:15am - 7:15am and 7:25am - 8:25am

Monday, April 8, 2013

Week of April 9th.

First a reminder about class start times. Beginning Wednesday April 10 Cimarron will not open until 6am. Therefore my early morning classes will start at 6:10am and end at 6:55am. The cost has also been raised from $1 to $2.

Following is the schedule for this coming week:
Tuesday the 9th- Tabata
Wednesday the 10th - Heavy Chest and Back- Class starts at 6:10
Thursday the 11th - Cardio Interval - Class Starts at 6:10
Friday the 12th - Heavy Legs - Class starts at 6:10

We are gonna work out hard, burn some calories and get stronger

Monday, April 1, 2013

5:45am Fit Camp Shed - April 2

A new week and a new month here we go;
Tuesday - 2- Cardio Challenge
Wednesday -3- Heavy Legs
Thursday - 4 - Shoulder/Arms Heavy
Friday - 5- Ultimate Ball

Lets workout hard