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Yoga Benefits

Posted by Wendy Lucas on October 29, 2017 at 9:05 PM Comments comments (0)

YOGA BENEFITS


Physical Benefits
The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome. Yoga can also lower blood pressure and reduce insomnia.
Other physical benefits of yoga include:
Increased flexibility
Increased muscle strength and tone
Improved respiration, energy and vitality
Maintaining a balanced metabolism
Weight reduction
Cardio and circulatory health
Improved athletic performance
Protection from injury
Mental Benefits
Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate.   Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.
Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration. Body- and self-awareness are particularly beneficial, because they can help with early detection of physical problems and allow for early preventive action.


How I stay lean!

Posted by Wendy Lucas on October 29, 2017 at 11:55 AM Comments comments (0)

How I stay lean!




FASTING
hot yoga 
long walks daily (2 hours)
drink green tea and coffee
eat lots of veggies
eat more plant protein, less carbs, more VEG
stay bu
lift weights 2-4x per week
sleep 7-8 hours every day
meditate
avoid negative people / negative emotions
focus on happiness
drink a lot of water
I do not drink alcohol
no white flour
I eat salmon, veggies, almonds, egg whites, lentils, tofu, and plant-protein powders for protein
be mindful
avoid sugar
stay present

Warrior Diet (Intermittent Fasting) How I stay lean and enjoy many foods!

Posted by Wendy Lucas on October 23, 2017 at 11:30 PM Comments comments (0)

WARRIOR DIET
my favorite way to stay lean, toned, have tons of energy, AND eat the foods I love!!!! 


BECOME A MODERN DAY WARRIOR: THE DIET THAT BROKE ALL THE RULES


Can you really survive and build muscle on one meal a day? We learn everything there is to know about the Warrior Diet.

muscleandfitness.com article

REPOST
BY ANTHONY J. YEUNG, CSCS


Always eat breakfast, eat every 2 - 3 hours, and avoid hunger: these are three diet rules you never violate—at least, never on purpose that is. For example, we accept that breakfast is the most important meal of the day, that eating frequently boosts our metabolism, and that hunger pangs lead to overeating.
Yet, in the late-1990s, one diet broke all those rules and encouraged you to skip your hearty breakfast, stop spacing your meals, feast at night, and, oh, under-eat all day, too.
Surely, you can’t thrive with this diet—let alone gain muscle—right? Nutritionists have long warned us about skipping meals and starving ourselves. How can you succeed by committing diet heresy? Over time, however, something interesting happened:
The diet grew. What’s more, it pioneered a new genre of diets called “intermittent fasting.”
It’s all thanks to the Warrior Diet. Created by Ori Hofmekler, it introduced fasting and under-eating as method of fitness by itself and demanded the discipline to treat your nutrition like training. “The Warrior Diet focuses on total human fitness,” says Hofmekler, “not partial.”
THE STORY BEHIND THE DIET
We need stress. (The good kind, that is.) “Every living organism has something called a ‘stress-response mechanism,’” Hofmekler explains. “It’s a system that must be exercised; if your stress response is inadequate or inhibited, you’ll be prone to health risks.“
Stressing the body, for example, builds muscle: stimulate your muscle fibers, ligaments, and nervous system and your body will respond and grow. Do that a few thousand times, and you’ll look like a Greek God.
“The fact that you are fitness-oriented and training regularly shows that you are tuned to stress,” Hofmekler explains. “But when I introduced this concept of dietary stress, it was heresy.”
The Warrior Diet introduced nutritional stress, not by restricting total calories, but by cycling periods of fasting or under-eating for over 12 hours—or sometimes 16—a day. “With these short-term fasts, you trigger stress response agents,” says Hofmekler. “These are stress protein, heat shock proteins, certain kinds of enzymes, and anti-inflammatory and immune molecules that practically search and destroy every weak element in your body.”
Eating every two hours or eating six meals a days, however, isn’t stressful on your body. Following a regular schedule and avoiding hunger is the opposite.
“If you exercise,” says Hofmekler, “you can see how physical stress benefits the body. For the Warrior Diet, I concluded that humans are programmed especially to thrive under stress, not the other way.”
HOW TO DO THE WARRIOR DIET:
The Warrior Diet requires 20 hours of underfeeding (which includes your sleep) followed by 4 hours of overfeeding at night.
During the day, food choices shift from light-and-fluid to dense. For example, start the day with water, vegetable juices, coffee, or tea. (Anything watery and thin.) As the day continues, have light snacks like whey protein, berries, yogurts, etc. Finally, at night, have large, dense, and cooked meals that your ancient ancestors would’ve recognized as food.
“Go lower on the food chain,” says Hofmekler, “foods that existed 10,000 years ago like fruits, vegetables, legumes, root vegetables, good dairy from pasture-raised animals, eggs from free-range chicken, and wild caught fish. You just can’t go wrong.”
Finally, avoid certain food combinations. “Only protein and vegetables can mix with everything,” says Hofmekler. Everything else needs to be restricted: avoid combinations like nuts and sugar, nuts and fruits, grain and sugar, grain and fruits, alcohol with sugar, and alcohol with starch. You can, however, combine alcohol with protein. “Wine and pasta, bad; wine and fish, good.”
WHY IT WORKS
1. MATCHES OUR EVOLUTION
For thousands of years, “survival of the fittest” ruled the day: those who withstood extreme temperatures, starvation, and stresses lived and passed their genes; those who didn’t died. Thus, we all descended from ancestors who overcame hostile conditions without hot running water or toilet paper. (Hooray us.)
Our modern age, however, removed that stress. The hunt for food was replaced by a line at the grocery store, going hungry was replaced by vending machines, and staying warm during brutal winters was replaced by hot cocoa.
Because early humans proliferated on diets of underfeeding and overfeeding, it suggests that we are meant to thrive on intermittent fasting.
2. POSSIBLE ANTI-AGING EFFECTS
Here’s where the Warrior Diet outperforms other diets: it could lengthen your life.
“Nutritional stress such as intermittent fasting, under-eating, or calorie restriction can extend the lifespan of all organisms from bacteria to humans,” explains Hofmekler. “Aging and many diseases relate to one mechanism in the body: mammalian target of rapamycin (mTOR).”
mTOR is a protein that regulates cell growth, proliferation, and survival; when you’re young, it helps you develop into a healthy, mature adult. Once you’re an adult, however, mTOR plays a critical role in diabetes, cancer, and accelerated aging.
“mTOR can really kill you,” says Hofmekler. “It’s called ‘adverse unneeded growth in a non-growing body.’” In a study from the International Journal of Cancer, blocking mTOR signaling pathways acts as a powerful anticancer agent. But while food activates mTOR, a lack of food inhibits it.
In a study in Nature, researchers concluded, “other than mTORC1 inhibition, dietary restriction is currently the only intervention known to extend lifespan in yeast ageing models and in worms, flies and mice.” Researchers also discovered that inhibiting mTOR is influential in the treatment of cardiovascular diseases and cancer.
Finally, alternate-day calorie restriction (eating either 56% or 144% of your daily caloric requirement) prolonged the lifespan of seniors, as well as their resistance to infection.
3. SPIKES INSULIN SENSITIVITY
Insulin is the most important hormone in your body for muscle growth and fat loss. Higher insulin sensitivity boosts your carb tolerance and nutrition partitioning (by favorably distributing nutrients between your fat and muscle cells), increases protein synthesis within your muscle cells, and improves fat loss. Bad insulin sensitivity, however, creates health problems like obesity and Type II diabetes.
“High insulin sensitivity is the number one factor to ensure maximum muscle gain for minimum food,” Hofmekler explains. And because the Warrior Diet cycles periods of under-eating and short-term fasting, you’ll elevate your insulin sensitivity throughout the day.
The Warrior Diet also requires you to exercise during your under-eating phase, which further improves your insulin sensitivity.
4. IMPROVES FAT LOSS AND MUSCLE GROWTH
Because the Warrior Diet (and intermittent fasting) spikes your insulin sensitivity, you’ll burn more fat—even without reducing your calories. Researchers at LSU found, when keeping calories constant, alternate-day fasting improved fat oxidation dropped body fat by 4% in 22 days.
Also, the Warrior Diet rejects the myth that late-night eating will make you fat—instead, feasting at night can help you build more muscle.
Growth hormone (GH), a powerful stimulator of muscle and bone growth and fat loss, peaks at night during your sleep; eating a big meal before bedtime provides your body the nutrients to capitalize on maximal GH activities. Also, fasting throughout the day increases GH secretion.
5. BURNS EXCESS ENERGY
With the Warrior Diet, you never count calories—instead, eat as you please and let your body control your appetite because the body lacks a mechanism to count calories.
“We actually thrive on energy depletion, not on energy loading; that’s why exercise is so beneficial for you,” explains Hofmekler. “Every time you go to the gym, you deplete your energy and that’s the environment your body thrives under.”
When you overload yourself with high-carb fuel, however, you fill your with energy molecules ADP and NADPH and shut down your stress response mechanisms. “If you don’t exercise and burn it immediately, all the adverse effects—inflammation, fat gain, etc.—start to happen.”
By under-eating, however, you will never overload on energy; instead, you’ll gradually deplete it throughout the day.
“In fitness, exercise is important, but nutritional stress is even more important,” says Hofmekler. “Combining both of them is the magic formula—if you add to that the right food, nothing can stop you.”



read more HERE

Do I have tennis elbow?

Posted by Wendy Lucas on January 6, 2017 at 11:40 PM Comments comments (0)

Hi there,

My name is John and I work as a physical therapist in Auckland, New Zealand I recently created www.tennis-elbow-cure.com to help you overcome this painful condition. I was so impressed with this blog that I had to share an infographic that I had made which will help you identify if you have this condition.

I hope it helps!



Meal Prep (Vegetarian, Gluten Free) 1678 Calories

Posted by Wendy Lucas on March 27, 2016 at 7:50 PM Comments comments (0)
Meal Prep! Vegetarian, Gluten Free, 1678 calories




Breakfast
1/3 cup gluten free granola loaded fruit and nut (Trader Joe's)
Trader joe's organic low fat vanilla bean yogurt 6 oz
2 eggs (cook how you like)
2 squares 85% dark chocolate
You could move the dark chocolate to later in the morning or move it to lunch or after dinner if you prefer. Totally up to you and what works with your needs.
596 cals, 55 carbs, 32 fat, 22 protein

Lunch
1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
1 tablespoon coconut oil
532 cals, 78 carbs, 17 fat, 16 prot

Snack
2 whole carrots
1 cup blueberries
1 cup chamomile or green tea or black coffee (not pictured)
135 cals, 33 carbs, 1 fat, 2 prot

Dinner
1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
415 cals, 78 carbs, 3 fat, 16 prot

daily totals: 1678 cals, 244 carbs, 52 fat, 57 prot


 




Lower Body Circuit Workout (5 Exercises) BOOTY!

Posted by Wendy Lucas on November 24, 2015 at 5:50 PM Comments comments (0)
Lower Body Circuit Workout (5 Exercises)






Upper Body Workout Circuit (5 exercises)

Posted by Wendy Lucas on November 23, 2015 at 6:35 PM Comments comments (0)
Upper Body Workout Circuit





Power Shake (green super foods) Energy, Performance and Strength, natural pre-workout

Posted by Wendy Lucas on September 24, 2015 at 6:05 PM Comments comments (0)
PURIUM POWER SHAKE

-  Burn fat, build muscle, increase energy and endurance. It`s the perfect workout food!

-  May increase energy, endurance, and strength

-  Supports healthy blood glucose levels

-  Can help curb cravings and appetite

-  Contains ingredients rich in vitamins and other nutrients to support total nutrition



HOW TO USE: Mix 2 full scoops with 20 ounces of ice cold water and drink before my workout (about 20-30 minutes before). During is fine too.

It helps increase my endurance and strength so I can not only lift more weight, but I can also do more reps and sets! 

HOW TO ORDER: Order yours online at HTTP://WWW.MYPURIUMGIFT.COM" target="_blank">mypuriumgift.com and get $50 off with my Gift Card Code : FITWITHWENDY

apple-berry flavor is my favorite!

Ingredients:

Rice Bran Solubles, Organically Grown Activated Barley, Organic Carrot Juice Powder, Organic Spirulina, Organic Wheat Grass Juice Powder, Organic Oat Grass Juice Powder, Organic Alfalfa Leaf Juice Powder, Organic Raspberry Flavor, Organic Apple Flavor, Lo Han Guo.







Personal Training in Irvine! Be Held Accountable and Reach your Goals!

Posted by Wendy Lucas on August 5, 2015 at 3:40 PM Comments comments (0)
SQUAT DAY!!!! COME TRAIN WITH ME IN IRVINE =)

BOOK YOUR APPOINTMENT ONLINE THROUGH SCHEDULISTA HERE:


Make Your Metabolism Soar in the Morning With These 5 Tricks

Posted by Wendy Lucas on December 11, 2014 at 2:20 AM Comments comments (0)

Make Your Metabolism Soar in the Morning With These 5 Tricks

Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn.

 

 

1.) Exercise: That dawn workout doesn't just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other time of the day. Studies have shown that people who exercise in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.

2.) Add intensity: Good news for the time-strapped: a recent study found that a simple, intense 2.5-minute burst of exercise can lead to an increased afterburn all day — up to 200 calories' worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast.

3.) Don't delay breakfast: Don't skip breakfast just because your day is hectic; eating in the morning helps keep your body at its metabolism-boosting best. Eat a filling breakfast soon after you wake up so your body will be ready to burn energy; try these make-ahead healthy breakfast ideas for grab-and-go mornings.

4.) Muscle up: Overdoing it may still have you upping your cardio, but don't forget to add strength training to your routine as well to build more calorie-burning muscle. Start your day off with this 10-minute muscle-building workout to increase your metabolism and help you look your best this Summer.

5.) Midmorning snack: Snacking is a good strategy for maintaining weight, but make sure you choose ones that are filling and healthy. Choose ones that have fat-burning properties for an extra boost for your metabolism. Pear and cinnamon are a tasty way to burn fat; check out more metabolism-boosting foods here!


article by Leta Shy on popsugar.com