Exploring the World of Group Fitness

Written with love, by Nikki Lian

Group fitness is a great way to learn new things so you can add to your own routine. Sometimes walking in the gym can be intimidating if you don’t know what you’re doing, and personal training may not be in your budget.  So what can you do to learn how to work your body properly and see results?  Try a class!  I’ve actually jumped around and have done my own research into group fitness to keep my workouts fresh.

Boxing + Kickboxing

One class I’ve tried was a good friend of mine’s boxing class at Elite Pro Fitness in Manhattan Beach. Chuck is a great trainer, and he pushes me to my limits when he works me out.  This class was a mix of heavy bag work, mitt work and some leg and arm work.   This is a workout that will push you to the limit.  A boxing workout like this one is usually non-stop and can burn up to 800 calories per hour.  It also works your entire body.  Remember, an hour sounds long, but time flies when you’re having fun!!  Your local gym may have a cardio kickboxing class, or if you have a CKO Kickboxing close to you, try out a class there.  70 percent of your workout is on a heavy bag and the trainers are amazing.  You can also get the stress out by punching things!!

Zumba

Another group fitness experience I had was when I joined my friend for a zumba class at the YMCA in Burbank.  I had taken Zumba once before with her and didn’t enjoy it that much or felt that I got much of a work out.  But my friend told me that I needed to go to Shauna’s class, and that her class was a lot more fun.  I agreed, because I do believe different people add different vibes to classes, and I was really glad I went.  Shauna has unbelievable energy, and a lot of compassion.  She explained to her students that it is all supposed to feel good and be fun, and if anyone has injuries, to moderate the moves.  I, for one, appreciate that because something is usually always hurting on my body.

Shauna’s zumba class was very face-paced, which is what I like.  I didn’t have time to feel like a fool with two left feet because I was so concentrated on what she was doing, I wasn’t worried about anyone watching me trip over myself.  I ended up getting a great work out, and decided to go back for a second and third time.  However, personally I felt I could supplement this class with lifting weights as well.  It was like my “Cardio.”  This was also a lesson learned that your trainer or instructor makes your class.  So it’s best when you’re trying a new workout to not judge it on one class. 

Yoga

Black Dog Yoga is a studio in Sherman Oaks I heard about through a client.  They were having a great deal—unlimited yoga for a month for 30 dollars.  I had done yoga only once at Runyon Canyon, and again didn’t have the greatest experience, so I decided to give it a shot.  The first class I took was called Restorative Yoga with Melissa.  If you’re trying to get a good work out and sweat, this is not the right class.  Restorative Yoga was right up my alley, because it’s pretty much self-explanatory—you’re restoring your body. You sit in different positions using blocks and pillows to try to shape your body back to the way it should be.  It was very relaxing, and again you are able to adjust and modify positions to fit your comfort,

I also participated in a basic flow yoga class, led by Hanna.  This was a little more intense.  I was sweating buckets, but it really stretched me out and worked my core, two things I desperately need.  I was able to do everything (I just had to sit on a blanket instead of the hard floor to protect my tailbone).  Both instructors at Black Dog Yoga were extremely helpful and although the classes were full, they walked around to help you out.

So if you’re bored of your same routine or are trying to get in shape and have no idea what you’re doing, try to throw some group sessions in to mix it up.  If you’re in the Sherman Oaks, CA area I’d love to have you at my Fit Camp!  If not, ask your local gym for their group fitness schedule, or check out the deals on Groupon or Lifebooker.  They usually have a lot of different classes to choose from.  Find the one that fits you!!

6 Bridal Health Mistakes (and what to do about them)

Written with love, by Jennifer Dene (Jennifer Dene Wellness LLC)

Every bride wants to look and feel her best on her wedding day. Unfortunately, this often leads to unsustainable diets and extreme detoxes, and weight loss methods that can negatively impact long-term health. While the wedding can motivate brides to eat better and exercise, keeping the body of their dreams after the big “I Do” is usually much more challenging.

Every woman can feel fit, feminine and fabulous for her wedding day and beyond simply by avoiding these six common mistakes.

Mistake One

Choosing a short term fix instead of a long term change.

The number one mistake that brides make is assuming that their commitment to healthy living will end at the wedding. Women who view weight loss as temporary tend to regain the weight they lose (and often gain even more) once they return to their normal eating and fitness habits. To make matters worse, crash diets result in a loss of muscle mass, meaning that the weight regained is pure body fat.

In order to successfully maintain the body of your dreams, you must create permanent lifestyle change. Visualize yourself as fit, radiant and healthy for life after “I Do”, and the results you achieve for your wedding day will last long into the future.

Mistake Two

Exercising without a progressive schedule.

Weddings create a sudden boost of motivation to get fit and lean, yet training without a specific plan for muscular sculpting and weight loss will not achieve the desired results and may lead to injury.

The key is to train on a progressive schedule. Varying your workouts by increasing intensity and resistance will enable you to build strength, burn fat and prevent the body from becoming complacent.

Mistake Three

Giving in to the guilty pleasures of your fiance.

You are engaged and in love, and all you want to do is spend time with your partner, drinking wine and updating your registry. Allowing your partner to derail your workout and healthy eating plans even a few days each week will negatively impact your results.

Communicating that you need his support in losing weight will help you stay on track and might even encourage him to do the same. Start by finding areas of compromise that will move you closer to your goals without totally giving up the things you love. For example, the next time you have dinner out, suggest buying a glass of wine each instead of a bottle.

Mistake Four

Eliminating healthy fats and eating fake foods.

Not all calories are created equal. Eating processed, low calorie foods might seem like a smart choice but will actually have a negative impact on your health and weight loss goals. Not only do fake foods lack the important nutrients that lead to glowing skin, healthy nails and shiny hair, but the body requires good fats in order to metabolize proteins and burn body fat as fuel.

Build your diet around naturally low fat foods such as vegetables, lean proteins, fruits, and whole grains. Add heart healthy fats in moderation, such as avocados, salmon, nuts and quality oils.

Mistake Five

Exercising in a style that is not suitable for your body type.

Different body types need different workouts, and just because a certain exercise is popular, doesn’t mean that it’s right for you. Some women thrive with endurance cardio while others respond well to short cardio intervals. Heavy lifting might be your preferred form of resistance training, or perhaps you achieve your best results with high-repetition body weight sculpting.

Training specifically for your body type enables you to achieve results with greater ease, speed and safety. I recommend speaking to a trainer, preferably one whose look you would like to emulate, to determine the best exercise style for your body type and your wedding-specific goals.

Mistake Six

Not creating a support system.

It’s tough to be successful without the support of your loved ones. Share your wedding weight loss and wellness goals with your fiance, family and girlfriends and ask them to help you stay accountable.

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Jennifer Dene Wellness is committed to bringing the best nutrition, fitness and lifestyle advice to brides-to-be and in doing so, gives women around the world the power to create a sustainable, healthy and vibrant lifestyle that will stay with them long after their wedding day.

Jennifer Dene has been working in the health and fitness industry since 2009. Her multi-directional approach to women's wellness comes from her background as a trained Pilates Instructor, Personal Trainer and Health Coach. Jennifer holds a degree in communications and journalism from the University of Technology, Sydney and blogs at mindbodybride where she champions anti-diet wedding wellness.

Interview: Augusta // A very healthy bride-to-be!

Written with love, by Nikki Lian

I got to catch up with soon-to-be bride, spinning guru and one of my favorite people in general, Augusta Preisero, to give a little advice on living a healthy lifestyle and what NOT to do before your upcoming wedding.  Augusta is a certified personal trainer and spinning instructor and owner of Fab Fitt. She is definitely FAB and FIT!!

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Tell me a little about yourself.  I know you’re a school teacher, a personal trainer and spinning instructor as well.  What's your typical day like?

A typical day in the life of me...MAYHEM!  I wake up around 6am every morning,   unless Molly [my cat] mushes me back into bed.  She's an early bird, so we make our way down the stairs to empty the dishwasher and start breakfast. I'm a little OCD so the beds have to be done and the kitchen has to be clean before I leave the house.  My day at school begins at 8:30 and all I can think about is my NOGII bar that I can't wait to eat at 10am. I'm like a little kid running to the snack machine to munch on a Snickers bar- but needless to say it's a sweet nogii bar! The day progresses and I end school at 2:30.  Depending on the time of year I may have a few [personal training] clients. But from there I run home to help with laundry and cooking. 

Are you tired yet?? 

Cooking is my passion. I always dreamed of having a restaurant. When you’re young you live with the mindset of having a circle of dreams.  That's what my mom always told me.  As I prepare dinner and fold my laundry, I'm also getting ready to teach one of my spin classes.  Before class I usually make my playlist for the night.  I always make my playlist right before class because it has to depict my mood for the day! At 6:45 the lights go out.  I light my candles and dance the night away... 

How did you get into fitness, and what is your favorite thing to do to stay looking and feeling so great?

I can thank my mom for the day she told me I looked like I was getting fat. She got me a trainer that I worked with 3 times a week and by 17 I had my certification in personal training. It was a pretty good first job; but as I continued training, I continued learning.  I've been working with the same trainer for 18 years and have continued training with him.

I love spinning upside down and hanging like a monkey but my favorite workout has to be my Soul Cycle time.  

What is your "diet" like?  How are you able to eat right with such a busy schedule?

Let's call it a lifestyle.  Coming from a very traditional Italian home, my family is very big with vegetables. My town in Italy is known for their beans and it's possible that you may find me snacking on broccoli rabe or faro (spelt)  in the middle of the day. I choose to feel great inside and out so eating healthy makes me feel that way. I was never a big junk food or candy eater- I love the occasional piece of chocolate just like every girl but I'd honestly rather eat a loaf of bread and some escarole. There are no excuses unless we make them ourselves. I calculate my time as best as possible to eat at least 5x a day. 

With your busy schedule, how do you keep yourself motivated to stay so fit?  

I believe that my motivation begins with a path that I have already taken and the environment that I surround myself with.  They say broken crayons still color right? So, technically no matter how many "mistakes" or bad decisions we have ever made we learn that life is a colorful place and there's always a better plan ahead. I am pretty religious and God builds our paths with a specific plan. The idea that I met a more than amazing man was probably part of my plan; and with the happiness and joy that he brings to me every day, he inspires me to be more motivated and more amazing for not just myself but everyone else around me. 

Speaking of your amazing man, you have a wedding coming up in Italy--why did you choose a destination wedding?

A wedding is supposed to be completely "you." It's supposed to compliment who we are.  Although they call weddings the "princess mentality," for me it's the total opposite. I don't like being the center of attention and I thought it would be one of the most meaningful and special places for the both of US. 

Tell me about Fab Fitt. What is your mission?

I want people to learn to bring their mind and their body to a positive state--to only say yes. We're all human and I think we let whatever is the easiest to control us. If we lead with our minds, especially in fitness, well be able to understand that "easy" is probably the wrong door!

What advice do you have for brides to reach their fitness goals and to maintain their results after the wedding?

"Pictures are forever..." Most brides seem to be stuck on the idea that the skinnier you are for your wedding the more beautiful the pictures will look.  But what happens after the pictures and after the wedding? Everyone seems to be stuck on the idea of a crash diet to lose weight fast.

Take a pill and it's game over.

I think we're all looking for the miracle to happen but why not find a long term miracle? What if we found a way to lose the weight we wanted the healthy way? It's hard to fix years of neglect in just a few minutes, so why not focus on eating right and exercising sooner than later so that at least we're not messing up our metabolism.

My advice is to learn to eat the right way before your wedding day. Figure out why you're stuck at your weight and learn to eliminate all of the unnecessary calories in your diet. Your wedding day and the planning is supposed to be an exciting journey. Skipping meals or crash dieting can turn a happy bride to turn into a "bridezilla," and that's probably the last thing you're going to want to remember. 

Where can people take your spin classes or contact you for personal training? 

HIT FACTORY IN BROOKLYN. 

You can find me on Facebook, Instagram or via email at Augusta.Preisero@gmail.com

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A huge thank you to Augusta for taking the time out of her busy schedule to give us  some valuable advice.  My suggestion to all is to follow her instagram and facebook for her daily motivational words.  And if you’re ever in NYC, take one of her amazing spin classes!!