Demonstration Video of the Week: Swiss Ball Glute Squeeze

FitnessWorkx Holiday Specials

http://myemail.constantcontact.com/FitnessWorkx-Holiday-Specials.html?soid=1103404634486&aid=bvqrSn0MSis

Demonstration Video of the Week: Dumbbell Chest Fly

FitnessWorkx December Newsletter

http://myemail.constantcontact.com/FitnessWorkx-Newsletter.html?soid=1103404634486&aid=68R0AaKtYgM

Avoid the Holiday Pitfalls

Don't Make this Holiday Season Your Worst...

The holidays are without a doubt the toughest time of the year for fitness training. 'Tis the season for holiday feasts, a calendar packed with holiday parties, and foul weather all of which can diminish our motivation to train. In November and December we're faced with every temptation imaginable, which makes it difficult to maintain peak fitness. But here are 3 simple strategies we can do to keep ourselves on track.

Don't Skip Meals...
Too many of us think that saving ourselves for the big meals will keep us from eating too much, but usually the opposite is always the case. Not only do frequent meals increase our metabolism but we are much less likely to binge when we reach the dinner table.

Water, Water, and More Water...
We should all aim for at least 90 ounces of water a day. Not only will this keeps us properly hydrated, but will also help us digest those holiday meals. If you plan on having adult beverages, try to match each drink with one glass of water.

Stay Active...
Why not use those delicious holiday foods as recovery from an intense workout? All those precious carbohydrates found in starchy holiday dishes like mashed potatoes, or sugars found in cranberry sauce or pumpkin pie are excellent for glycogen replenishment. And the protein you'll get from that holiday turkey meal will help repair damaged tissue. Plus, our metabolism is more active after exercise, which will help us burn those little "indulgences" that may otherwise pack on the unwanted weight for upcoming training.

Demonstration Video of the Week: Bent Over Straight Bar Row

Demonstration Video of the Week: Single Leg Deadlift

Demonstration Video of the Week: Single DB Chest Press

Personal Training, Boot Camps, Nutrition

The Joy of Kettlebells

Though relatively new to American gyms and training programs, in Russia kettlebells have been a staple of training for over a century. First seen by American soldiers during World War II being used by Soviet troops, kettlebells were looked at with some curiosity. The unorthodox weight training program didn’t gain traction in the United States until after the fall of the Iron Curtain when former Soviet Special Forces soldier and personal trainer Pavel Tsatsouline reintroduced the kettlebell to America in early 2001. It started slowly, but as more and more people were exposed to the benefits of faster hypertrophy, improved balance, strength, body composition, and power, kettlebells can now be found almost everywhere.

The key to the kettlebell workout is the kettlebells themselves. Basically a cannon ball with a handle, all the weight hangs a few inches below the hand, making it much more difficult to control and manipulate, leading to a greater activation of muscles throughout all movements that traditional resistance exercises can’t match. Plus they are almost endlessly versatile. Everything from your hand strength to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. And because cadio is built in to all kettlebell workouts, you won’t have to dread running on the treadmill, or spend what seems like an eternity on the eliptical machine after you train.

With all new training regimes learning the proper form is the most important aspect for everyone whether a beginner, intermediate, or expert weightlifter. Taking an actual kettlebell class or a personal training session or even two is a smart way to properly learn all the movements, and once you do, you’ll have learned an new, fun and different program that most importantly works.

Kettlebell Classes, and Personal Training in Huntington Beach

Who Wants a Cabo San Lucas Vacation?

Mount Baldy Run to the Top

Congratulations to all the FitnessWorkx Trainers, Staff and Clients for finishing one of the toughest races held in California. The Mt Baldy Run to The Top is a 8mile race that climbs more than 4,000 feet and ends at the summit of Mt Baldy just above 10,000 ft elevation.




From Left-to-Right: Rick Rosendaal, Nick Rians, Sarah LeBerthon, Joel Duran, Francesca D'Eccliss, Erin Brady, Carlos Lopez, Sam Fu, Hunter Sugiyama, Jeff Cunningham

Midlife Exercise Increased Brain Function Later in Life

A very interesting new study from the University of Pittsburgh was published today on the online journal Neurology. The study followed 299 men and women with a average age of 78 for nine years and found that regular exercise cut the risk of typical age related memory loss by half. The researches used walking as a metric since it was the most common exercise the participates listed, but the lead author Dr. Kirk Erickson stressed that all forms of exercise would achieve the same positive results, "If regular exercise in midlife could improve brain health and improve thinking and memory in later life, it would be one more reason to make regular exercise in people of all ages a public health imperative."


Walking: Get a brain boost later in life by walking now - latimes.com

Instructional Exercise of the Week: Reverse Barbell Curl

Would like to send a BIG THANK YOU for everyone who participated in the SAVEOURBEACH.org Seal Beach Clean up on Saturday 9/18/10!! As a show of thank you www.FitnessWorkx.com held a free Boot Camp class instructed by Rick Rozendaal for all those who help clean our beach.

Lake Irvine Mud Run July 17th

The next Lake Irvine Mud Run is just around the corner. Team FitnessWorkx will again be there in force. Join us as we get down and dirty with the best of them. Spots are still available. For more information and to reserve your spot give us a call at 714-726-0075. We hope to see you all there! www.fitnesswork.com

Online Fitness Training Videos

With summer about to be in full swing and daily schedules constantly in flux because of work, summer camps, sport commitments and vacations free time becomes the one commodity we seem to loose first. In these circumstances we know too well that health and fitness is treated like a luxury and not the necessity it actually is. You are only given one body in life and it should be treated like the rare commodity it is. But with such busy schedule who has the time? That is why we at FitnessWorkx have online training videos to demonstrate proper technique and form for those who for various reasons don't have the time. These videos encompass the entire body with many different exercises for the same muscle group to keep your work outs fresh and to avoid plateaus, which is the most common pitfall in fitness training. Stop by www.fitnesswork.com to start your training today.

San Diego MS Walk

If you are in the San Diego area Saturday April 24, come join members of the FitnessWorkx team at NTC Park and walk for a cause. MSwalk.com Online registration is closed, but you can register at the check-in tent at NTC Park

Congratulation Body Fat Challenge Winners!

FitnessWorkx would like to congratulate Marsha Reino and Ryan Arakaki for winning the FitnessWorkx Body Fat Challenge. The FitnessWorkx gang would also like to congratulate all those who participated in the challenge. Though everyone dropped their body fat percentage, Marsha and Ryan over a three month period worked hard day in and day out, not only in the gym but also combining smart nutrition and eating practices to surpassing their goals and dropped the largest percentage of fat during the challenge period.

Be sure to visit www.fitnessworkx.com to join our team and start on the path to achieving your personal goals today.

Lake Irvine Mud Run

The FitnessWorkx Team had a great time this past weekend at the Lake Irvine Mud Run. Be sure to check out the photos from Sunday. We had 24 people on six Fitnessworkx teams and we got down a dirty with the best of them. Congratulations to FitnessWorkx Team Blue captained by our own Rick Rozendaal for coming in first on Sunday in the 4 person Coed Team Division. Be sure to join us Saturday July 17, 2010 for next Mud Run at Lake Irvine. Checkout www.fitnessworkx.com to join our team and start training for the next race. Its only 3 months away, no better time to start than today!!!