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NEWPORT BEACH, CA
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Charity Yoga + Sound Bath Class 9/7/19 2 pm - 3 pm Newport Beach

Posted by Wendy Lucas on August 23, 2019 at 9:50 PM Comments comments (0)


NEWPORT BEACH, CHARITY EVENT, CHARITY, YOGA, SOUND BATH, ALL 4 HEALTH N WELLNESS GYM, FITNESS, WISE PLACE, HEALTH, COMMUNITY

How to Heal Your Gut

Posted by Wendy Lucas on May 2, 2019 at 12:20 AM Comments comments (0)









Paleo Hacks. Heal Your Gut. How to Heal Your Gut. Diet. Lifestyle. Health. Eliminate Sugar. Paleo. Kefir, Kombucha, Probiotics, Bone Broth. Hydrate. Coconut Oil. Meditate, De-stress, relax. Yoga. Pilates. Personal Trainer Newport Beach. OC personal Trainer. Pegan. Plant based. Low carb. Eat Fats.

How to Lose Weight Fast: 3 Simple Steps, Based on Science

Posted by Wendy Lucas on April 8, 2019 at 4:05 PM Comments comments (0)

How to Lose Weight Fast: 3 Simple Steps, Based on Science
EVIDENCE BASED NUTRITION
https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible


STEP 1: Cut Back on Sugar and Starches

STEP 2: Eat Protein, Fat, and Vegetables

STEP 3: Lift Weights 3x Per Week 


SUMMARY:
There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.

Written by Kris Gunnars, BSc on March 14, 2018


13 Benefits of Weightlifting That No One Tells You About

Posted by Wendy Lucas on October 27, 2018 at 5:55 PM Comments comments (0)

13 Benefits of Weightlifting

That No One Tells You About

credit to this article


1 Muscle Fights Fat

Want to eat that extra piece of pizza without feeling guilty? Lift weights. In study published in the February 2008 issue of Cell Metabolism, Boston University researchers demonstrated that type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice's diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.

2 Reduce Depression Symptoms

When it comes to the effects of exercise on depression, aerobic exercise, such as running and swimming, has been much more extensively researched than anaerobic exercise, such as weightlifting. But as one study reports, there's little difference between the two in terms of how well they relieve symptoms of depression. A study published in The Primary Care Companion to the Journal of Clinical Psychiatry in 2004, followed 40 women and found similar results in those who ran and those who lifted weights for eight weeks. In addition, there was no difference in the percentage of participants in the two groups who remained non-depressed during follow-up.

3 Fight Osteoporosis

As you age, you naturally lose muscle and bone mass. This is of special concern for women, whose bones are smaller to begin with and can become dangerously weakened by age. Vivian Ledesma, D.C., owner and director of Alliance Healing Arts in Seattle, Washington, explains that weightlifting can help fight this. Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your bones also adapt. "Anytime your bones perceive stress, the response is that more bone will be deposited," says Ledesma.

4 Be Better at Your Sport

Whether you're into basketball or baseball, weight training in the gym will translate into better performance, says fitness expert John Carrico. He gives the example of a soccer player doing heavy squats in the gym: "Obviously, a soccer player doesn't sit in the middle of the field and squat, but if he's able to do a high-rep squat with 200 pounds on his back, and he's in a high-intensity situation where he's pushing his limits, then those muscles will be able to push at a high intensity on the soccer field." Carrico, who co-owns Excellence Health and Fitness in Seattle, Washington, notes that weightlifting also improves dexterity, endurance and hand-eye coordination, all of which will help you be at the top of your game.

5 Move With Ease

Body awareness, or being able to recruit the proper muscles in the right sequence, is key for moving in a way that is both efficient and safe in daily life, says fitness expert John Carrico. "When you get out of your car, there's a pattern in which your muscles are recruited that is correct; you activate your midsection, rotate your trunk, bring your leg out of the car, fire your hamstrings then glutes, then stand up." Doing a squat in the gym, Carrico says, helps you to learn how to perform those movements correctly, "rather than doing what most people do, which is to put the pressure into their toes and the quads with no core stability at all."

6 Lower Your Diabetes Risk

The World Health Organization reports that nearly 350 million people have diabetes worldwide and predicts that by 2030, the disease will be the seventh leading cause of death. You probably know that living a healthy lifestyle -- including managing your weight, eating a healthy diet, getting regular exercise and abstaining from tobacco use -- can help you prevent becoming a statistic, but you may not know that weightlifting, specifically, plays a significant role in reducing your risk. A study funded by the National Institutes of Health and published in The Archives of Internal Medicine found that men who lifted weights for 150 minutes each week -- about five 30-minute sessions -- had a 34-percent lower risk of diabetes. Adding regular cardiovascular exercise slashed the risk by 59 percent.

7 Better Heart Health

Keep your ticker in top form by pumping iron, says a study conducted by researchers at the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University. The study looked at what happens to arteries and blood flow after 45 minutes of moderate-intensity strength training and found that there was up to a 20 percent decrease in blood pressure -- a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow-improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly -- 30 to 45 minutes a few times a week.

8 Better Blood Sugar Control

Whether you have diabetes or risk factors, weightlifting can help regulate blood glucose, according to a study published on the Nature Medicine website in April 2013. Researchers of the study report that weight training encourages the growth of white muscle, which aids in lowering blood glucose because it uses glucose for energy. Mammals, like poultry, have different colors of muscle ranging from red to white. Red muscle, which uses fat oxidation to generate energy, is more prevalent in endurance athletes, such as marathon runners, while white muscle is abundant in weightlifters and sprinters.

9 Prevents Back Pain

If you work in an office, you know that sitting at your desk all day can wreak havoc on your lower back, leading to stiffness and pain. Weightlifting may help strengthen the muscles of your core -- those that support your spine -- to lessen the discomfort and undo some of the damage caused by sitting all day. But what are the best exercises? Fitness expert John Carrico recommends focusing on hip extensions, essentially the opposite motion of the hip flexion that occurs while sitting. Squatting, step-ups and hip extensions are a few examples. Start with just your body weight and then add resistance to increase the challenge. Carrico also recommends abdominal exercises such as planking.

10 Improved Balance

Aside from your major muscle groups, like your pecs and hamstrings, your body has various smaller muscles called stabilizer muscles. These muscles do exactly what you would think: They help stabilize you. Although you might lift weights to flatter your flexing muscles, each time you work out you're indirectly targeting those little muscles that help keep you upright and take care of everyday tasks such as balancing on one foot to reach a high shelf or stopping yourself from falling on an icy surface. This is especially important for people as they age. According to the Centers for Disease Control and Prevention, falls are the leading cause of injury-related death in adults over 65.

11 Ladies, You Won't Get Bulky

Stop fearing the weights -- lifting them is not going to turn you into a muscle-bound freak. Building huge muscles is intentional and takes a great amount of work, says certified strength and conditioning coach Mike LoBue, including lifting heavy weight at a high volume many times a week, following a weight-gain diet with copious amounts of lean protein each day and taking supplements. LoBue assures that lifting weights and eating a healthy diet will result in a fit and lean body, not a big and bulky one.

12 It Will Make You Mentally Stronger

When you feel stronger physically, you usually feel stronger mentally. Fitness expert John Carrico says that weightlifting teaches you the skill of perseverance, the ability to overcome discomfort and challenge yourself. "Weight training teaches you to push yourself when everything tells you to stop, when your muscles start to give out and it burns and it hurts," he says. "When we get into those high-intensity situations, we have a choice, we can either stop everything and try to return to our comfort level, or decide that this level of discomfort is worth the reward. That decision -- that it's worth persisting through that uncomfortable situation --100 percent contributes to successful situations in other parts of our lives."

13 You'll Look (and Feel) Better

Plain and simple, weightlifting is the best way to get a lean, toned, fit body -- for both men and women. You can do all the cardio you want, but without some form of resistance training to challenge the muscles, you won't get those toned muscles in all the right places, the ones that shape your body.












Pilates Core Exercise

Posted by Wendy Lucas on May 7, 2018 at 3:55 PM Comments comments (0)

Personal Training in Newport Beach

Posted by Wendy Lucas on January 13, 2018 at 5:10 PM Comments comments (0)

Get Fit and Motivated with Wendy in Newport Beach! info@fitwithwendy.com

TRX YOGA WEIGHTS BANDS BODYWEIGHT STRETCH HIIT 





Dark Chocolate Peppermint 1 minute Mug Cake - GOOD FOR YOU!

Posted by Wendy Lucas on October 29, 2017 at 10:35 PM Comments comments (0)

1-Minute Dark Chocolate Peppermint Egg-White Mug Cake

(gluten-free, grain-free, Paleo)

repost by Camilla powerhungry.com (altered by Wendy).
Pinch yourself; you are not dreaming.
All that you need are flaxseed meal, dark cocoa powder, egg whites, a drizzle of peppermint extract, a splash of almond milk, and a wee bit of sugar (stevia and/or agave nectar).
1-MINUTE CHOCOLATE CAKE (GLUTEN-FREE, GOOD-FOR-YOU)
COOK TIME
1 min
TOTAL TIME
1 min
Serves: 1
INGREDIENTS
2 tablespoons flaxseed meal
5 teaspoons unsweetened dark cocoa powder
1 teaspoon agave syrup or maple syrup 
2 packets stevia 
¼ teaspoon baking powder
pinch of fine sea salt
¼ cup liquid egg whites
2 tablespoons milk or nondairy milk (I used vanilla unsweetened almond milk)
½ teaspoon peppermint extract
INSTRUCTIONS
In a small bowl, whish everything together.
Spray a coffee mug or ramekin with nonstick cooking spray or coconut oil; spoon in batter.
Microwave on regular HIGH setting in microwave for 1 minute or about 80 seconds depending on your microwave. Serve warm or cool completely and store for the next day for breakfast or whenever you want some healthy dark chocolate cake!

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! (My Healthy Habits!)

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

How I Stay Lean!


https://www.healthline.com/nutrition/intermittent-fasting-guide" target="_blank">

Intermittent Fasting (I usually fast from 8pm until noon the next day)... this is the 16:8 method.
Mindfulness
Core Power Yoga (I usually go daily)
Avoid Negative Vibes / Negative People
Surround myself around like-minding people
Pure Barre (great small micro-movements or a lean/toned body, and it is low impact so easy on the back and the joints)
Eat mostly plant-based foods (veggies)
Drink water
Drink Green Tea (I like mine with honey)
Take Epsom Salt Baths at night to get Magnesium and recover
Sleep 8-9 hours nightly!
Walk outside
Eat chicken or fish or tofu instead of beef for protein
I love eating protein bars (right now I'm super into Pegan bars by Julian Bakery)
https://julianbakery.com/product/pegan-protein-bar-chocolate-lava-12-bars/" target="_blank">https://julianbakery.com/product/pegan-protein-bar-chocolate-lava-12-bars/


Intermittent Fasting

Posted by Wendy Lucas on October 29, 2017 at 11:35 AM Comments comments (0)

My secret to being in the best shape ever!!

INTERMITTENT FASTING!!!!

SUMMARY:
Intermittent Fasting may slightly boost metabolism while helping you eat fewer calories. It's a very effective way to lose weight and belly fat.



Intermittent Fasting is my favorite method for reducing body fat because it allows me to go about my day, work, train clients, teach yoga, do e-mails, etc, and not have to worry about eating! I personally do the 16:8 method, where I fast 16 hours and eat during an 8 hour window. 

A Typical day looks like this:

5:30 AM WAKE UP
DRINK ROOM-TEMP WATER WITH LEMON (HYDRATE HYDRATE HYDRATE)

6:30 AM BEAUTY SUPERFOOD COFFEE  (I add Collagen Powder, and Plant-Based Dairy Free Almond Milk Vanilla Creamer!) Some days I will have Green Tea instead.

6:45 AM - 11 AM TRAIN CLIENTS / TEACH PRIVATE YOGA
(During this time, I add BCAA's to my water, and hydrate a lot), I may also drink more coffee or tea as well. 

9 or 10 AM Depending how I'm feeling or if I exercised yet with clients or not, I will have a green juice or a carrot juice around this time that I pack with me in the AM.

12 PM FASTED WORKOUT - usually Pure Barre OC every day.  Sometimes I might lift at the gym and go for a long walk instead.

1:30 PM Break Fast! I will usually have a green smoothie, with things likes coconut butter, spinach, pineapple, super food green powder, chia seeds, and maybe some almonds or plant based protein powder.
Other things I will have for this meal are lentils, purple yams, korean radish, brown rice with beans and guacamole bowl, acai bowl with peanut butter, burger lounge Organic Quinoa Veggie Burger Lettuce Wrapped, Veggie Soup, or hummus with veggies.

5:15 PM - 6:15 PM HOT VINYASA FLOW YOGA PRACTICE (Drink water during) sometimes I add more bcaa's to my water. If I need energy I will have a Tosi nut bar as a snack.

7 PM If I am hungry I will have a vegetable based meal such as; Pho veggie tofu soup, lettuce wrapped quinoa veggie burger, a big salad with tons of delicious stuff in it, curry tofu with veggies and brown rice, hummus with veggies, brown rice and bean bowl. I may also have a chamomile or peppermint tea =) 

8:30/9PM READ, EPSOM SALT BATH, POSITIVE AFFIRMATIONS, SLEEP!

There are many methods to IF, please read about it here:




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