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GET FIT GYM Blog

GET FIT Morgan Hill powered by Tammi Jacobs features multiple posts with fresh fitness content for real people interested in improving their health and their lives through physical activity and healthy eating, minus the deprivation. The blog offers tips, workouts, reviews, personal accounts of their exercise endeavors, tidbits on healthy food, workout music suggestions and fitness humor. GET FIT Morgan Hill pride themselves on their honest reviews, their inclusive and fun-loving attitude, and aren't afraid to tell it like it is.
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Dodging Weekend Weight Gain

Posted on June 18, 2017 at 3:05 PM Comments comments (3)
Dodge Weekend Weight Gain Reveal What Really Works for Weight Loss Intrinsic truth: the weekend seems like the perfect opportunity to live out our healthy aspirations. We will sleep in, we tell ourselves. We will have more time to exercise or meal prep for the up coming week. Finally, we will have the chance to kick back and de-stress! Yet, how often does the reality end up matching the scheme? Weekends are actually the toughest times for some of Get Fit members, friends and family. For many, it is the lack of routine. For some, it is the lack of free time because schedules end up even more crammed than work weeks. Others struggle with the predicable pitfalls of weekend socializing. Whatever the reason, surrendering our work week results to the hazards of a Friday evening-Saturday-Sunday backslide! Research shows eating habits change dramatically over weekends, particularly as we reach for more alcoholic beverages and calorie-dense foods. If this is the case for you it can certainly be very easy to gain weight over time. A study published in the journal Obesity reports, statistically significant dietary intake differences occur for different days of the week. Researchers found that 19 to 50 years olds take in 115 calories per day more on the weekend in comparison to weekdays. While that may seem like a small amount, over the course of a year it could add up to nearly 18,000 extra calories. The struggle is not necessarily due to lack of motivation or willpower, or extreme food craving. The struggle is related to what you think! How you encounter meals and the thoughts associated with eating any meal will determine whether you are successful or unsuccessful at maintaining your healthy eating and fit lifestyle. What you think is vital to your eating behaviors and whether or not you will maintain your weight loss and health goals. Researchers found that people on diets failed because certain foods triggered enjoyable and pleasurable thoughts about the food. People that struggled with self-regulation were less successful at avoiding the temptation, whereas people that were able to evaluate their thoughts were more successful. Here is how you can win the combat zone of your own mind and stay on track over the weekend: When going for a meal or snack; stop, take a few breaths, and think. Ask yourself if the meal is worth it? Is this really something that you want right now? Is there another choice that sounds good? How will you feel after eating this meal? Is it worth it to feel that way? If you are not sure how eating makes you feel keep a food diary. This is different than apps like found in your phone. In addition to writing down what you are eating and tracking the number of calories consumed and the number of macronutrients you also write down how eating that meal made you feel physically and emotionally. Avoid boredom eating by keeping the mind focused. Say to yourself, I am in charge. I control my thoughts. You are the boss of you, not the food. You have the power to tell yourself what to do and how to do it. In that moment, you are in charge of your behavior. You choose what you put in your mouth. Say, I choose what to eat and right now I choose not to eat that. This kind of thinking is only asking you to stay on task and focused for this meal and this moment in time only. You worry about the next meal at the next meal. When learning new behaviors, it is a step-by-step process. Take the urge to binge and eat poorly one meal and one step at a time. Think about your goal and your motivation. Ask, How will eating this meal impact my goals? You know the answer to this and you know the right decision to make. Trust that. If you make a choice to refuse tempting foods that should cause pride and confidence for you to make healthy decisions at your next meal. If you choose to binge or cheat that one meal it is still ok. Remember you are OK with taking things one meal at a time. A cheat meal is not a slip up. A binge is not a slip up. It is ok. Tell yourself that. You can keep going forward and choose to eat something healthier next time. You can avoid future cheats and binges by applying the thinking above to each meal situation. Changing thinking can be hard, but you will gain confidence as you are successful at each meal. To help improve compliance and increase confidence try carrying healthy snacks with you so you do not get too hungry. Or if you are craving a food try finding a healthier alternative. #weightloss #personaltraining #getfit #getfitmorganhill www.getfitmorganhill.com

What Every Person Needs to Know About Caffeine

Posted on April 5, 2017 at 2:55 PM Comments comments (0)
Let's face it you're probably no stranger to caffeine's magical powers. It helps you wake up, get through your workday and, well, function. That's why the U.S. Food and Drug Administration reports that 90 percent of people worldwide consume caffeine in one form or another. And in the United States, 80 percent of adults eat or drink caffeinated products every day. But if you're a woman, your beloved daily cup of Starbucks can also be bad news for your breasts. According to a Duke University study, as reported by Yahoo Beauty, caffeine causes blood vessels to dilate, which in turn can make your breasts swollen and painful like you're experiencing PMS, only you're not. Imagine getting the delightful gift of PMS every single day! Not fun. However, this same study showed that 61 percent of women with breast pain who cut out caffeine had reduced pain. Now that you know that caffeine can mean trouble for your tatas, here are some more things to consider. Caffeine Can Aggravate PMS A study conducted by the University of Oregon states that coffee consumption was strongly related to the severity of PMS symptoms. This study concluded that the greater the amount of coffee you drink, the worse your PMS symptoms will be. The reason is because caffeine causes anxiety, anxiety causes stress, and stress can make your PMS symptoms more intense according womenshealth.gov. Womenshealth.gov reports that PMS symptoms, including breast tenderness or pain, can occur 1 to 2 weeks before your period starts from ovulation until the beginning of your menstrual cycle. Add your daily cups of coffee to that, and you're playing with fire. So, if you wish to alleviate your PMS symptoms, like breast soreness during actual PMS, womenshealth.gov suggests caffeine avoidance as one of the lifestyle changes to make. This includes trying your hardest to ignore those PMS-driven chocolate cravings because chocolate also contains caffeine. Good luck with that. Fibrocystic Breasts Fibrocystic breasts are made up of tissue that feels lumpy or rope-like. More than half of women experience fibrocystic breast changes a benign condition that causes breast lumps at one time or another. These lumps are perfectly normal except they may cause slight breast pain or tenderness. Where does caffeine fit into this? Well, the University of Iowa Health Care reports that some studies have shown that caffeine may worsen the tenderness and pain that is associated with having fibrocystic breasts. Chocolate gets a bad rep too. Some women may find that chocolate can worsen the pain. It's important to note that neither caffeine nor chocolate actually cause fibrocystic problems. Misleading Mammograms The Breast and Cervical Cancer Control Program reports that excessive consumption of caffeine can obscure mammogram readability. The reason? Because it causes cysts that can resemble cancerous lesions or even hide them. Caffeine can also increase breast sensitivity and make the experience of getting a mammogram even more uncomfortable than it should be. So if your breasts are sensitive to caffeine, you might want to reduce your intake if you are scheduled for an upcoming mammogram. What Is a Safe Amount of Caffeine? According to Harvard Medical School, a safe amount of caffeine intake per day is 200 to 300 milligrams (mg) which is about two 12-ounce cups of coffee or three shots of espresso per day. (Caffeine can also be found in soda, energy drinks, cocoa and chocolate.) But if your breasts are sensitive to caffeine, you may want to eliminate it completely and save yourself the soreness. The California Pacific Medical Center suggests quitting caffeine for three to four months and see if the pain improves. But if you can't imagine a caffeine-free existence, simply reducing your caffeine intake to 150 milligrams, which is about one 12-ounce cup of coffee, or less a day may help. Chai tea latte, anyone?

Reason #3 to Hire a Personal Trainer

Posted on October 16, 2016 at 5:50 PM Comments comments (0)
Reason #3 to Hire a Personal Trainer Technique and exercise efficiency. Not sure you're doing certain moves correctly? Hire a trainer to assess your body and review your workout. Most people have muscle imbalances, and the wrong exercises can worsen them. "If your joints are misaligned, your body's going to compensate, and eventually it'll break down," says Eugene Jang, MS, PT, CSCS, a trainer and physical therapist at the United States Athletic Training Center in New York City. "The right trainer ??? preferably an exercise physiologist or physical therapist ??? could identify your imbalances and design exercises for to you correct them."

Reason #2 to Hire a Personal Trainer

Posted on October 16, 2016 at 5:50 PM Comments comments (29)
Reason #2 to Hire a Personal Trainer EXCITEMENT Boredom-busting. If you've stuck to a workout plan for at least six months, motivation isn't your problem. But a trainer could still help you get more benefit from your sweat time, by introducing you to new exercises and training tips that could help your weight loss and keep you from getting bored.

Reason #1 to Hire a Personal Trainer

Posted on October 16, 2016 at 5:45 PM Comments comments (0)
Reason #1 to Hire a Personal Trainer: MOTIVATION Motivation. "The majority of people who start a new exercise program quit within six months, even if they start off with tremendous willpower," says Mike Mejia, CSCS, coauthor of The Men's Health Gym Bible. You've probably done this once or twice yourself. So if you haven't exercised consistently for six months or longer in the last several years, and you tend to skip workouts, hiring a trainer may boost your motivation and deliver strong results. Making plans to meet her (or him) makes you accountable, so you'll get to the gym more often. Plus, if you've pre-paid $90 for an exercise session at 7:00 am, you'll be less likely to hit the snooze button and roll back over. And if you're out of shape, a trainer can save you from going way too hard in your first few sessions, and then being so sore that you don't exercise (a common formula for failure).

Get Fit at Any Age

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Nobody ages backward. However, the body is not programmed to self-destruct as we are cradled in the hands of time either. Bones don???t have to become brittle, muscle does not have to atrophy and mid-section does not have to become soft. Instead, just walk, jog or tip toe into the closest thing we have to a fountain of youth: GET FIT Morgan Hill. With the right workout strategy, one targeted for your age and physiology, you can fight back against the inevitable slowdown: build muscle, turbo charge your metabolism and keep your weight in a happy place. Whether you're blowing out the candles on your 30th-birthday cake or planning a big 5-0 bash, follow GET FIT???s decade-by-decade game plan, based on advice from scientists, nutritionists, and the fitness pros at GET FIT Morgan Hill, to get the body you want right now. In your 30s What's happening: You are still close to peak potential for being in incredible shape. But your body is in the early stages of rebellion. ???With increasing age body composition is changing with a loss of muscle and bone mass and a reduction in physical capacity.??? explains Karsten Keller. That's a body bummer, since the more muscle tone you have, the leaner you look (because muscle is more compact than fat) and the more calories you burn at rest (because it takes more energy to maintain muscle than fat). In fact, according to data from the National Health and Nutrition Examination Survey, a normal-weight woman is likely to gain 5% of her body weight per decade between the ages of 25 and 45. Even so, if you're active, "you're still in control." GET FIT fitness plan: It's essential to stay at your ideal weight during this decade to set yourself up for success later, when biology makes it more challenging. That means cardio is key. A 2010 Harvard study found that premenopausal women in their 30s who rode a bike for more than four hours a week, (Spin Class at GET FIT Morgan Hill) for instance, were 26% less likely to gain more than 5% of their starting body weight over the course of 16 years. You can also get good results from 30 to 40 minutes of UJAM, Zumba or Pound class or whatever other heart-pumping exercise you like four or five times a week, says Wendy Kohrt, professor of medicine at the University of Colorado's division of geriatric medicine. Mix in muscle-building exercises to reeve up your metabolism even further and tone up: Choose a weight you can lift 12 times and perform exercises such as squat with bicep curl or plie and overhead tricep extension. Follow that up with two minutes on a bike at a challenging pace. Continue alternating, varying the strength move each time, for 15 minutes. Check in! To check your cardiovascular fitness, stand facing a 12-inch-high bench or box. Step up on and off the box for three minutes. Then count your pulse for a minute. It should be between 58 (excellent) and 110 (average). If you retake the test in your 40s, your pulse should be between 60 and 112 (in your 50s, between 63 and 118). GET FIT fitness plan: To lose weight at this age, a moderately active 5-foot-5, 150-pound woman should consume around 1,500 calories a day (but no fewer!). That can lead to a loss of 5 pounds in about 5 weeks, 10 pounds in about 10 weeks and 15 pounds in about 15 weeks. The secret to regulating your hunger hormones and making chip binges less likely, is eating on a regular schedule. That means having breakfast within an hour of waking up and spacing remaining meals three to five hours apart. Also, make sure you're getting 1,000 milligrams of calcium a day: The mineral is needed to help muscles contract and maintain strong bones. By the middle of this decade, what you have in your 'bone bank' is what you have for life, but you can build and maintain it. Good calcium sources include yogurt, canned salmon (which typically packs more than fresh), almonds and leafy greens such as kale. In your 40s What's happening: Thanks, in part to hormonal fluctuations, your metabolism starts to sputter as you head into menopause, causing weight gain. If you skip out on strength training, you'll likely lose another 5% of your muscle mass. However, these are just "ifs" and general rules. In fact, the average age of female participants in the Ironman World Championship is 41. GET FIT fitness plan: While you need to continue with your cardio, strength training, any exercise that puts progressively greater force on your muscle and bone, is more important than ever for keeping muscle mass and bone density at their peak and fending off unwanted pounds. Think about gradually working up to heavier dumbbells or adding more reps of body weight exercises. The key to a better metabolism is to maintain your level of lean muscle mass. Check in! To check your overall body strength, get in the plank position. You should be able to hold it for at least 60 seconds. If you're in your 30s, raise the benchmark to 70 seconds. If you're in your 50s, lower it to 50 seconds. Retest yourself every four weeks after starting a strength program to see how your results improve. GET FIT nutrition plan: Don't cut your calories any further. But do aim for balance in your meals by focusing on foods rich in good carbohydrates (like fruit and whole grains), lean protein (fish, yogurt and beans) and healthy fat (avocado, nuts and olive oil). The carbs will give you the fuel you need to stay energized all day, while the protein and fat will help you heal and maintain the muscle that's so crucial to maximizing your metabolism in your 40s. In your 50s What's happening: As you go through menopause, your estrogen production declines, accelerating bone loss. This is why you can expect up to a 30% decline in bone mass in your 50s if you skip exercise, setting you up for osteoporosis. Lack of estrogen has also been linked to weight gain, especially around the abdomen. Then again, there are ways to maintain your fit body. GET FIT fitness plan: Turn to a combination of regular walking, strength training and stretching to keep yourself lean, strong and safe, since in the next couple of decades, balance issues can lead to injuries. Stretching not only influences flexibility but also builds muscle strength. Yoga and Pilates are a great addition to your routine if you're not already into it: Per a study at the Fred Hutchinson Cancer Research Center, subjects between the ages of 45 and 55 who did yoga at least once a week for four or more years gained about 3 fewer pounds than folks who didn't hit the mat. GET FIT Check in! Stand with feet together, hands on hips. Place bottom of right foot on inner left calf, just below knee. Hold the pose if possible. Repeat on opposite side, then calculate your average hold time. If you can maintain the pose for more than 50 seconds on average, you have excellent balance. If you stumble after 25 seconds or less, improve your time by incorporating yoga or Pilates into your weekly workout routine at GET FIT. GET FIT nutrition plan: You should keep aiming for that 1,500-a-day calorie count, and make sure you're eating enough protein. By the time you reach 50, you don't process it as well as you did in previous decades, so you should exceed the recommended daily amount of 46 grams. Here's more motivation to get it now: A study at the University of Texas Medical Branch at Galveston found that eating 4 ounces of protein-rich food per meal (as opposed to eating 12 ounces all in one sitting) maximizes your body's muscle-building rate by up to 50 percent. You may also try following up a sweat session with foods like chicken breast. Turns out, a glass of red wine could help your anti-aging efforts, too. A recent study in the journal Menopause suggests that having one or two glasses a day may help slow bone breakdown. Cheers to that!

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