Wednesday, April 24, 2013
Wednesday, April 24, 2013
Monday, April 15, 2013
Sunday, April 14, 2013
Hi everyone! My birthday is just around the corner, and what a great day it will be to save a life, while celebrating one! Please join me in Laguna Hills at Saddleback Memorial Hospital’s blood donor center to give blood with me! They really need a supply and I really ask that you consider giving. You get a free movie ticket, PLUS, first 5 people to sign up with me get a Cal Coast hat! Please e-mail me at: firstname.lastname@example.org for info or to sign up. I will be there, my husband too, and we will be reporting live on Facebook, twitter, and Instagram! PLEASE JOIN!
This Series is something I am trying to bring 3-4 times a year. FREE educational talks, seminars, tastings, or anything that will help you live and lead a better life. Herbalife, served at NewStart Nutrition, is a great source of nutrients and protein. I am having a tasting here as well as having the owner of NewStart give a class on the importance of breakfast. I hope you will all join me at: 32341-G Camino Capistrano.
Saturday, March 9, 2013
Hey fans and friends! We all know you love some free gear… so why not do something fun to get it?! We at Cal Coast want you to take a picture wearing anything green while working out or being active this week. Of course… in honor of St. Patty’s day. Please post to our FB page and tell others to do the same. If you have Instagram, feel free to shout out to @calcoastfitness and #green. We hope to generate some fun feeds with this. You can post more than once! Happy green!
Thursday, March 7, 2013
I am so excited to tell you about this collaboration! Wahoos has so awesomely printed 2500 FREE TACO cards to help support Cal Coast Fitness and my efforts to promote an active and healthy lifestyle. I am so stoked! Wahoos has been my go to place for a fresh and healthy protein fix! You can come get a free card if you A. See me out and about in the community or B. come to or participate in the Irvine Mud Run or the OC Races. You can seek us out at the Wahoos booth, or just find a CCF person handing them out. Be sure to take a picture and upload you and your taco card to @Cal Coast Fitness on FB (LIKE us if you don’t already) as well as Instagram and #wakeupandrun with that. Please tag @Wahoos too! We love and appreciate all the support!!
Tuesday, February 19, 2013
Being an athlete, runner, and run coach, I know the importance of coffee. You don’t have to be an athlete to know everyone loves coffee, but just sayin… sometimes coffee isn’t just used as a pick me up. LOL I recently found an organic coffee that is non-acidic, very little caffeine, gives you energy, is VERY rich in antioxidants, AND detoxes the body. What is it you ask? OrganoGold! It’s made with Ganderma Lucidum which promotes better health, healing, longer life, and some ancient Chinese believe it helps with cancer. Why not drink something that you love, but is better for you! I fell in love with this and want to share with you! Take a look at the link, go to buy products, enter info, and shop! Not only is there coffee, but hot chocolate, tea, and more!
Wednesday, February 6, 2013
Thursday, January 31, 2013
Monday, January 21, 2013
It was a lovely Saturday morning, and I set out for a “brick” workout. That is when you do two sports back to back. For me, that was a cycle and a run. As you can tell from the picture I clearly ATE IT HARD! It was barely 5 minutes in to being on the bike, when my tire caught the space between the road and the curb. I superman’d so hard, it was sad… but terribly funny at the same time. I am new to the sport. I am a runner and volleyball play gone triathlete. When I fell.. after giggling.. I looked back at my husband and said, “thats the nature of the sport” and I got back on my bike. I never thought twice about bing injured or not wanting to ride again…. I really just went. And that is what you need to do. Sometimes you will have a miserable run, a bad bootcamp, a cramp when you walk, a horrid fall, crappy race, or near death experience (hopefully not)…. but in the end, your character shoes when you get back up, dust off whatever, and continue to do what you do. How do you learn if you don’t sometimes fail. I am human… sometimes I wish I weren’t, but I love my life lessons from my trials. And you should too.
Wednesday, January 16, 2013
Don’t let the cold get you down! It may be a little scary facing that winter chill, but you will feel even better knowing you are one of few with the courage to get out. THings to think about though… warm up and cool down. This chilly weather can really be hard on your muscles. Make sure you don’t hurt yourself. Bring chapstick, and water, and be a cold weather warrior! I took this pic at 5:00am before my morning run this week…
Wednesday, January 9, 2013
Tuesday, October 16, 2012
Well, two weeks ago my best friend and I ran the Long Beach Marathon. I am proud to say I can still run, and that I know someone as crazy as me to run with! Thanks to my BFF, I was able to run with her during this beautiful day along the coast. I am looking forward to putting on another Run Club to do the Surf City Half. I hope I can teach others what running has taught me!
Running… cheaper than therapy!
Sunday, September 9, 2012
Paddle party 2012 was a HUGE success! We had over 600 people in attendance. All ages, sizes, and athletic levels, were present at this event. We had about 500 people participate in the stand up paddle lesson. This was an amazing turn out for our first event. People were able to learn the basics for SUP and then take that to the water and enjoy a day of paddle, food, drink, and live music. This was all in collaboration with Cal Coast Fitness to raise awareness for Haileys House. We hope you had a blast if you were there and hope to see you next year!
Tuesday, August 7, 2012
Who cares how old you are! Sunshine and some good waves are always enjoyable! Just remember to wear something to protect your skin and always practice water safety!
Wednesday, July 25, 2012
Monday, July 16, 2012
I have to say… I found a great little coffee shop called ‘Hidden Coffee House’ nestled in downtown San Juan Capistrano. It has a great patio, cozy feeling, and fabulous coffee. It’s the kind you get with a design in the foam! Anyways, did you know some of the great benefits coffee has? According to the American Heart Association, drinking 1-5 cups a day can reduce your risk of stroke by 25%. Women who drink 4 cups per day are 20% less likely to be clinically depressed. And Men who drink 2-5 cups per day are up to 60% less likely to develop lethal prostate cancer. This is amazing! (from journal of the national cancer institute) Who wouldn’t want to grab coffee with a friend!? Next time you meet for a run or workout, add a coffee date!
Monday, July 9, 2012
Hello friends! I wanted to share with you this awesome event that we get to be a part of. CCF and Laguna Beach Paddle Boarding are partnering up to attempt to set the Guiness Book of World Records for the largest dry land stand up paddle lesson. Enter promo code: FRIEND at check out when you register for half off tickets. All proceeds go to Haileys House, a local non-profit that guides teen girls down the right path of life. We would love for you to join! Please share this with everyone. We are looking for sponsors, donors, and just people down to party with us at the event! Visit the site at: www.paddleparty2012.com
Monday, June 11, 2012
We all know that green tea is high in antioxidents, but did you know Rubios tea has just as many benefits and good things too? I fell in love to this new tea brand called: Tea of Republic. They have great teas, but one, (pictured here), is my new favorite tea! Rubios helps people with high blood pressure and is often suggested to people who have heart failure. Anyways, I try and have a cup a day if I can. It tastes great and helps my heart… that is super important to me especially since I am so active. I like to know that the one thing pumping blood and oxygen to my limbs is taken care of!
Wednesday, May 30, 2012
Looking for something new? Want to spice up your routine or challenge your athleticism? Well I suggest to TRI the Danskin Triathlon! I have run many 10K’s, marathons, half marathons, etc.. but NEVER have I done a triathlon.. I can barely even swim…. But I got the courage and some AMAZING support and I am getting ready to start training for this fabulous event. Sorry boys.. it’s ladies only! I feel like I can really set some goals and rock this race. It’s a ½ mile swim, a 12 mile bike, and 3.1 mile run. Doesn’t that sound fun??? Grab a girlfriend and make it a memory! There is no better feeling than having a buddy to train with you and experience this with! Join me and sign up today at: www.danskintriathlon.net Cal Coast will be a part of this and hope you will TRI it too! I will keep you all posted on my training! I look forward to it!
Tuesday, May 29, 2012
Las Vegas… sin city.. where you party all night and sleep all day… NOT! My recent trip to Vegas was a great balance between fun activities, and poolside partying. Just because you are going to Las Vegas doesn’t mean you can’t find something new and active to do. Red Rock Canyon is a BEAUTIFUL place to go hike, run, or rock climb. We had so much fun running the trails and boulder hopping the red rocks. It’s just 30 minutes from the strip.. who knew!!?? Take some time next weekend trip to sin city and get outdoors instead of those stuffy casinos. Besides, then you won’t feel so bad for indulging in a little poolside cocktail! Here are some shots from our adventure!
Monday, May 21, 2012
Sunday, May 6, 2012
What a great weekend CCF had! We packed our cars and gathered our friends and family and went camping at Doheney State Beach. We surfed, ran, paddle boarded, frisbie, football, and just straight chilled! It was a great time and I look forward to more hot sunny days! Hope you are all getting ready for the sun and all the outdoor activities you can do and try! Here are a few snapshots from my camera this weekend! Happy start to May!
Thursday, April 26, 2012
WOW! What an amazing turn out CCF (Cal Coast Fitness) had. We had almost 20 people run with us in the Irvine, CA. Color Run. It was a great day full of color and joy… OBVIOUSLY. Can’t you tell from our photos?! Families, walkers, runners, and some dogs, came out for this colorful 5K to benefit Big Brothers Big Sisters. I can’t wait for another fun event to share with you all! You want in with us next time? Find us.. we will let you!
Tuesday, April 17, 2012
Thursday, April 5, 2012
Don’t make vacation an excuse for not staying active and healthy! Spring break is just around the corner, and summer is right behind. Remember there is lots you can do to stay fit! Snorkeling, for example, can be a great activity for all ages and sizes to get some exercise! Check out me above in Cancun! I went out for about 2 hours a day in the most beautiful water ever… did you know you can burn over 200 calories an hour snorkeling??? Get out and get moving on our vacation. There is plenty for you to do: walk on dry sand, swim, hike, bike, etc! Stay true to yourself and keep up the motivation! Set an example for others on vacation!
Friday, March 23, 2012
Would you be able to survive the Hunger Games? Increase your chances! Learn how to beat the Careers with these 12 exercises, guaranteed to keep you alive.
Challenge a fellow Tribute to the below:
1. Jump rope
2. Push up
3. Walking lunges
4. Mountain Climbers
5. Full sit ups
6. Decline push up
7. Jump squats
9. High knees in place
10. Side to side 20m sprints
12. Jumping jacks
Each is 40 seconds long. Keep track of how many reps you do for each exercise. Repeat once. Most reps WINS!
Wednesday, March 21, 2012
20 push ups
20 squat jumps
20 marching in place
20 military push ups
20 side to side lunges
Repeat 3-5 times!
Tuesday, March 13, 2012
It takes lots of work living on a ranch! Don’t think country folks aren’t getting a good workout. You have to feed the animals, ride the horses, check the property for coyotes, and things like that. Lifting hay, and feed… its a great calorie burner! I know! I went to a ranch this weekend, and boy was it work! Beautiful scenery though. It was a pleasant break from the fast paced life here in Orange County, CA. I HIGHLY recommend getting away for a weekend and doing something peaceful or a yoga retreat. It really cleared my head and brought me down from the stress of home. Anyways, hope you all enjoy a little inside to my personal life and my travel this past weekend! P.S. I get my boot off on Friday and get to start working out and rehabilitating like normal! No running, but I am still excited!
Monday, March 12, 2012
Working out is not the only thing that will make you feel good and look good. My motto includes community service too… Pay it forward as you have probably heard! When you do good for others, you will feel good inside. Look Good, Do Good, Feel Good is a wise saying to live by. We at Cal Coast feel you can improve your over all health and well being with physical fitness, and small acts of kindness to do good for the heart AND the world. Perhaps buy a cop of coffee for the person behind you in Starbucks, or tell someone something nice. Maybe vollunteer to babysit for a friend or family member, or bring some clothes to Goodwill. These are just a few things you can do! Let us know how you pay it forward by commenting to this post! We love to here about random acts of kindness!
Monday, March 5, 2012
Saturday, March 3, 2012
Friday, March 2, 2012
For years I have worked in the corporate world. I have done what I was told to do my whole life by my dad: graduate college with good grades, get a job, and move up. I did just that. I have worked for corp. America the past 6 years. I have a good job and a fun workplace, but to be honest, it is not my passion. Fitness is my passion. And it wasn’t until I started training and really focusing on how I could help others, that I realized I needed to follow my heart and do what I love. Whether I help someone lose 6 inches on their waistline or facilitate a smile on someone’s face, or make someone inspired by the blog, helping others is what I was born to do. Cal Coast Fitness is my dream. When my team started CCF I knew it would be big and great. And we are not “big” YET, but we most certainly are great. I followed my dreams and I am doing what I love. Every day it makes me happy to talk to the world on this blog, it makes me happy going to see clients, and makes me even happier when I break a sweat. I am a happy me now. I took the right steps and followed my heart. I think you should follow yours too and do what you love.
Thursday, March 1, 2012
The Carlsbad Half Marathon ended up a success! The CCF Run Club had some personal records made.. so exciting! We trained for 3 months, some new to running, some advanced, and we all had a great time doing it. I am so proud of all the runners who finished that race! It was a wonderful day! P.S. Did you know that running in groups is actually better for you? You are held accountable for meeting people so you will run more because of that. Plus the friendships built and the camaraderie makes it enjoyable. Find a run group or a buddy and start jogging!
Tuesday, February 28, 2012
Sunday, February 26, 2012
Friday, February 24, 2012
Thursday, February 23, 2012
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Monday, February 13, 2012
FAT HABIT #1: Eating “low-fat”
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 21⁄2 times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.calcoastfitness.com
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Asso- ciation found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
FAT HABIT #9: Ordering the combo meal A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individu- als opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting partici- pants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn’t too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waist- line.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admit- ted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food and you’ll prevent yourself from overloading on calories.
Friday, February 10, 2012
Thursday, February 9, 2012
Monday, February 6, 2012
Sunday, February 5, 2012
Have you ever tried something you hated? Or thought you hated. Tried something new? Something REALLY challenging for you? For the first time ever, I am unable to run or walk. My foot surgery has me out for a few months with my recovery, but I was told I can swim. I HATE swimming, but if that’s what I have to do to keep me in shape, then I am going to do it. I am not good, and I will ask for help, but I am going to do it. I challenge you to try something new that you may or may not like. Don’t let it be because of an injury or dramatic event, just do it, and see what happens…
Friday, February 3, 2012
Here in California, it is supposed to be a beautiful weekend of sunshine. Get outside and go to the beach! Take a walk on the dry sand, or run in the wet sand. Go surf or stand up paddle. Maybe do some yoga. Enjoying a workout at the beach can be so calming and rewarding at the same time. Try it!
Wednesday, February 1, 2012
Tuesday, January 31, 2012
Monday, January 30, 2012
Thought we could all start the week with one of my favorite recipes! Low cal and healthy! Gives you energy and protein! No sauce, just lemon juice and oil. Prepare to taste… if you like more lemon.. add more. AMAZING!
Thursday, January 26, 2012
We are so proud of our runners! We had seasoned runners to first time runners at this race! Great job guys! We all worked so hard and even made it thru the holidays with training! We had about 10 runners with CCF complete the half marathon! Anyone ready for another race??
Thursday, January 19, 2012
Join us on Earth Day, April 22, for a fun filled 5K. We will be running as a team to benefit Big Brothers and Big Sisters of Orange County. Bring some COLOR in to your life and the lives of others! We are teaming up with NewStart Nutrition to get a big group to run/walk this event. You can sign up here. When you first go to register, it will prompt you to sign up as an individual or as a team… sign up as a TEAM. Once you fill in your information, you can select your ‘team’. Cal Coast Fitness is at the top.. choose that! We will update you on run groups, schedules, nutrition, etc. It will be fun for everyone!
Get movin! Usually do 30 minutes of a workout? Do 20 more! Step up your routine for the next week or two and see what results you get… physically and mentally! Let this post be true to you…
Sunday, January 8, 2012
Here is a little something fun to start us off for the new year. We hope you love this graphic by our designer!
It best fits with what Cal Coast feels 2012 will hold! We hope you have fabulous New Year’s goals…
feel free to share with us on our FB page what they are!
Wednesday, January 4, 2012
Why not start the New Year with some COLOR in your life?
Check out this cool race in Southern California, Irvine to be exact, and join in on the fun! If you happen to register, sign up under the CAL COAST FITNESS team. We will be gathering as many as we can to help support the Big Brothers Big Sisters organization!
Check it out here:
Wednesday, December 21, 2011
Check out our gift certificates! You can buy for bootcamp sessions or individual trainings!
They are the perfect stocking stuffer!
Wednesday, December 14, 2011
Thursday, November 17, 2011
Hi Bloggers! This is our first post since we launched the website! We look forward to posting more! A few weeks ago Cal Coast went to run the Nike Women’s half Marathon, and WHAT AN EXPERIENCE! The energy in the city the whole weekend was AMAZING. People were so friendly, asking people where they traveled from, who they were running with, etc. The excitement was overwhelming. The course was BRUTAL. The hills were so hard and so long it was not something I think I could do again, but I did it. And at the end was a beautiful necklace waiting for me. Tiffany’s was the main sponsor. I am not a Tiffany’s wearer.. but this is a beauty. And after all the sweat and tears and determination, I wear it with pride. Look how cute it is!
Today’s Positivity: “Don’t be afraid to give up the good for the great”
Today’s Advice: I let go of the good and inherit the great!
Tuesday, October 18, 2011
Cal Coast is fully up and running and today’s post couldn’t be more motivating! Sweating serves two purposes: firstly, it is the means by which our body cools itself in response to a rise in temperature, and secondly, it is one of the primary pathways for clearing contaminants from our system. So don’t be afraid to sweat! Sweat is Sweet!
“When there’s a hill to climb, don’t think that waiting will make it smaller.”
At the top of some of the hardest climbs in life are the best views.
Thursday, October 13, 2011
Wednesday, October 5, 2011
Friday, September 30, 2011
Feeling under the weather? I know I am and I am trying to stay healthy and keep my sanity! I found a few easy helpful hints to fight a cold this season:
“Why compare yourself with others? No one in the world can be you better than you”
I do not compare myself to others. There is beauty and uniqueness that only I can offer the world.
Wednesday, September 28, 2011
Monday, September 26, 2011
A lot of people think that weights are no good and that cardio is enough to get a good workout. Any sort of excerise is great, but there are some AWESOME benefits to strength training. If you can get any sort of lifting in 2-3 times a week, you are doing good! Top reasons it is beneficial:
It is easy to strength train.. Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.. you don’t always need weights. But when you do want weights, you don’t always need to be at the gym! Try doing squats holding a detergent bottle, or lunging holding up water bottles… make it easy to do at home!
Monday, September 19, 2011
Monday, September 12, 2011
Who knew that having a garden could be so good for you?! You don’t need to tear up your backyard either. You can plant in a box for your house, or make your own little section in the front or back of your home. Did you know that having a garden can do the following:
Friday, September 9, 2011
Hurry up and get to the beach for one last workout before summer ends! A few ideas for a sand workout could be: wind sprints between fire pits or lifeguard stands, lunges, a walk in dry sand, beach volleyball, sand soccer, slow jog! The weather is great here in Cali and you should enjoy it! Just remember to wear sunscreen and drink plenty of water.
“A good book has no ending”
I enrich my life through reading.
Wednesday, September 7, 2011
Wednesday, August 31, 2011
Looking to add something new to your workout? Try a medicine ball! You can use it for push ups, arm out squats, and abs! For example, when using for push ups: go to push up stance, put the ball under one hand and do a push up. Then roll to the other side and use the other hand on top, do a push up. Keep going.. this is a great challenging push up workout! For arms squats: hold ball out in front of you, now squat. Make sure you are standing tall and shoulder blades back. This is great toning for arms and shoulders and legs! Finally, abs: hold ball at chest and do crunches. Or you can find a buddy, lock legs/feet, and toss to each other while doing a sit up. These are just a few examples of how great a medicine ball can be when added to a workout!
“Fall down seven times, stand up eight”
Tuesday, August 30, 2011
Monday, August 29, 2011
Don’t forget your best friend when it comes to staying fit! Obesity isn’t just growing in numbers for humans, but animals too! Here are a few things you can do to stay fit with you friend:
“If you hold back on life, life holds back on you”
Where my dreams and future are concerned, I hold nothing back.
Monday, August 22, 2011
This post can be taken however you want. Whether it’s about work, life, fitness, etc.. I think you can read it and still come out feeling like you will be successful! Here are a few traits you should have to reach your goals:
“Whatever you can dream you can do, begin it; boldness has genius, power, and magic in it” -Goethe
Everything I need to be successful iis already with me.
Friday, August 19, 2011
We at Cal Coast encourage an active, healthy lifestyle and we aim to incorporate physical activity into our clients daily lives. But we also want our clients to be cautious of over-doing it. Here are a few signs that you may be over training:
It is always important to listen to your body and when in doubt consult a physician.
Today’s Advice: ” Just do it”
Thursday, August 18, 2011
Wednesday, August 17, 2011
Feeling a little down or depressed? Are your friends or family? Here are a few steps to help you out:
“Only put off until tomorrow what you are willing to die having left undone.” – Picasso
Each day, my focus is devoted to what truly matters.
Friday, August 12, 2011
Wednesday, August 10, 2011
Are you looking for something new to do? Want to get away, but can’t afford a trip? Head to Malibu! We found a hike right off PCH that isn’t too long or too hard. It takes about 1 mile from the parking spot to get to the trail head. Then from there you go about 1-2 miles of scenic hiking in the canyon. Small creek crossings and some ropes to hang on to when hiking to the top waterfall, makes this trip so exciting! Good for all levels. Take PCH home and enjoy the coast scenery and some burgers along the way! Here are some pictures below of when we went…
Monday, August 8, 2011
Wednesday, August 3, 2011
Don’t laugh, but that’s one of us at the bottom! We stick to training.. not photography! Wanna be adventurous, but not get too wet? Try kayaking! Its a great upper body workout. If you really focus on your posture and keeping your shoulder blades back and chest up, you can really work your delts, shoulders, and back. For a more advanced kayak workout, don’t lean back… stay upright the whole time. Enjoy!
“Some days there won’t be a song in your heart. Sing away.”
I have the power to transform the mediocre into the magnificent.
Tuesday, August 2, 2011
Monday, August 1, 2011
National Dance Day was July 30th… did you dance? This day was created by the folks of So You Think You Can Dance to celebrate and remember dance. Dance is for people of all ages and for all reasons! Remember the movie Footloose… people dance for celebration, for remorse, for praise, for freedom… You should try it! Find a good beat and just boogie down. You may laugh… and you may look silly, but no matter what you are burning calories and smiling.. all of which make for a better day. The Dizzy Feet Foundation was created with the SYTYCD team in partnership with Katie Holmes to help support disadvanteged children and youth get scholarships and commutnity programs to dance. Check out the website!
“For every minute you are angry, you lose sixty seconds of happiness”
I choose happiness.
Friday, July 29, 2011
The Dalai Lama was asked: What surprises you the most, he replied: “Man, because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then he dies having never really lived.”
Have a great weekend fitness enthusiasts!
Thursday, July 28, 2011
Do you have a bad sunburn? Make sure you pop some IBProfen to stop the inflammation, take a shower, cool off and rinse off, lather on some Eucerin, then finish by making and ice water & milk compress. Sounds like a lot, but you will thank us in the end!
“The pessimist sees the difficulty in every opportunity. The optimist sees the opportunity in every difficulty” -Winston Churchill
I greet each moment with hope.
Monday, July 25, 2011
Friday, July 22, 2011
Did you know that if you had to choose one green food to eat, you should choose spinach? Spinach has the most you need in a green food:
1. Very high in nutrients and vitamins
2. You can find in any time of year
3. It can be eaten raw or cooked
4. LOADED with antioxidents
5. Good for cardiovascular system
6. Protects your colon
7. Acts as an anti-inflamitory
8. Slows age related decline in brain function
9. Protects against eye deisease
10. It is an EXCELLENT source of iron
“We do not see things as they are. We see things as we are”
I stay present in the moment.
Thursday, July 21, 2011
Wednesday, July 20, 2011
If you do everything right the first time… how would you learn? Try and take things lightly.. with a grain of salt and a smile. Nothing is perfect. Enjoy the moment: Carpe Diem!
“Angels have the ability to fly because they take themselves lightly”
I turn away from the negative and put positive in its place.
Monday, July 18, 2011
Did you know that you should spend at least 3 minutes brushing your teeth at least 2 times a day, and use floss at least 1 time a day? Make sure you keep your teeth healthy too! They are an important part to your body. Doing the above will help with tooth decay, bad breath, and gum disease. Also remember, smile…. it really means a lot to someone. Show off those whites! Make someone’s day!
“You get the best out of others when you give the best of yourself”
I focus all of my energies on what is productive, helpful, and makes a difference.
Thursday, July 14, 2011
Wednesday, July 13, 2011
Monday, July 11, 2011
What can you buy for under $20 that will burn just as many calories as running 8 miles? A jump rope! You bet! It does put stress on the knees, feet, and ankles, but if you do it correctly, it is less stress on them than running. Switch up your rythym by marching for some reps or only jumping on one foot. Make sure you jump on a good surface… places like grass or carpet can make you catch your feet or twist an ankle. Make sure you still wear proper athletic shoes too!
“I need to stop trying to become perfect and just try to become better” -Sasha Cohen
Each day I am getting better and better.
Friday, July 8, 2011
Fellow Cal Coast Trainer Erin went for an evening stand up paddle sesh in Carlsbad. It’s a great core workout and helps with balance. Look in to renting SUP boards at your nearest harbor or lake! It’s fun for all ages!
“We are all of us stars, and we deserve to twinkle”
I care for myself and for others.
Tuesday, July 5, 2011
Cal Coast really wants to emphasize the importance of sucscreen. Make sure before you head out for you run, walk, bike, hike, surf, or whatever, you lather up. No matter how old or young, Sunscreen is important in the prevention of many things including, but not limited to: cancer, melanoma, wrinkles, poor vision. Just grab some at the store next time! Click here for a list of the top brands to wear!
“Our workday lives are filled with opportunities to bless others. The power of a single glance or an encouraging smile must never be underestimated.”
I express my appreciation to those around me
Friday, July 1, 2011
Surf’s up! This 4th of July weekend is going to be great! Feeling up to something new? Try surfing! It’s a great upper body and core workout. You get to get out in the ocean, and be under the sun. Just remember, safety first: know your surroundings and the strength of the ocean. It is going to be a GORGEOUS weekend here in southern California! Get to the beach and enjoy it! I know Cal Coast will be out an about this weekend doing something fun too!
“Don’t compromise yourself; you’re all that you’ve got.” -Janis Joplin
Each day my self-belief grows.
Thursday, June 30, 2011
Wednesday, June 29, 2011
Today’s post will be short and to the point! If you are looking for something quick and easy and gets your heart pumping, try a hill workout. Find a hill, long or short, and do quick sprint intervals: Run up and walk down.. try this 5-8 times. For runners, to increase your speed run up AND run down. Don’t over do it though; keep your form and run tall!
“We increase whatever we praise”
I praise the positive.
Monday, June 27, 2011
Get outside for some fresh air and sun! Go for a run or walk. Take a bike ride or go skate somewhere in the park. Good weather is a good excuse to ditch the gym and do something active outside! The sun is good for other reasons too: “…the sun’s rays are a good source of vitamin D, which is essential in building strong bones and teeth. In addition, research suggests that low vitamin D levels may increase the risk of type I diabetes, muscle and bone pain, and again, certain types of cancers. It may also help normalize your blood pressure. In addition, the sun raises your levels of serotonin, which elevates your mood. Some people who suffer from depression or mood swings can benefit from exposure to sun..” Grab a buddy and go get active!
“Love does not consist of gazing at each other, but in looking outward together in the same direction.”
I express my love for others easily and often.
Thursday, June 16, 2011
If you have ever ran a marathon… you will understand… for those who have not… this is how it goes!
Wednesday, June 15, 2011
”The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” ~Eddie Robinson
I grow in positive ways from each challenge I face in life
Friday, June 10, 2011