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Fitness: Discover the AVAC® Difference!


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6 Ways to Get Back on Track After Overeating

Did you go a little overboard on the turkey yesterday? Don’t despair!

Maybe you looked up last night and realized you ate all of the wings instead of saving half like you meant to. Or maybe, despite your best intentions, you overdid it with the Thanksgiving leftovers or the holiday party buffet spread.

Don’t panic. Overeating days happen to the best of us. And the thing is, the “damage” you do in one day is not going to turn you suddenly obese overnight. “Overeating for one day may affect your ability to lose weight, but it will not make you gain weight,” says Keri Gans, R.D., author of The Small Change Diet. So really, the most important thing is to get yourself back on track—which means not skipping meals or falling victim to the “well, I already blew my diet, so I may as well continue to blow it” mentality.

These tips should help you resume your healthy habits ASAP—because weight maintenance (and loss!) is way more about the decisions you make over time than it is about one random binge-fest.

Have Breakfast
Even if you wake up feeling full and sluggish from all that fill-in-the-blank you ate the night before, force yourself to start the day with breakfast. Not only does it reset your body by getting your metabolism going, but it also helps you set the tone mentally for a regular eating day.

Hydrate, Hydrate, Hydrate
Water is so clutch on the day after you overeat. Why? It helps you feel full, so you won’t be as tempted to carry your overeating day into the next day, too.

Have a Filling Salad for Lunch
The water in the veggies will help hydrate you and take away that groggy food-hangover feeling.

Eat an Afternoon Snack
Don’t skip out on this! It’s important to keep your metabolism going so you don’t suddenly crash and begin another overeating session. A handful of almonds and a piece of fruit should do the trick.

Cook Dinner at Home
If you had plans to go out with the girls, invite them to your place instead for some healthy reboot-your-body home cooking.  Go for clean foods, like a piece of broiled fish with roasted veggies and a whole grain like quinoa or barley. They’ll give you the nutrients you need without all the processed gunk, which would only perpetuate your bloat.

Try to Squeeze in a Workout
When you feel like you’re carrying a small child, building up the mental energy to hit the gym can seem majorly daunting. But really try to do it because you’ll feel so. Much. Better. Even a light yoga class or lifting some easy weights will suffice.


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Lydia’s AbsoluteFIT Journey: A Habit I Can’t Stand Breaking

via Lydia M., AbsoluteFIT Participant | Almaden Valley Athletic Club®

AbsoluteFIT isn’t a diet or a program, but a lifestyle change  — that’s easy to say, but hard to really understand until you’re doing it. It’s been clarified for me recently in an unexpected way: namely, a lot of schedule upheaval that’s going on right now and will continue for awhile.

See, I’ve gotten used to planning all my workouts for the week on Sunday night. I have a note on my iPhone calendar to prompt me; I look at all the other things coming up (volunteering at my daughter’s school, a friend’s birthday lunch, a conference call with a freelance client) and book my sessions accordingly. But since the guys with power tools showed up a couple of weeks ago (see the photo below), I never know from one day to the next what times I’ll be able to get to AVAC®. The stuff they’re doing to the house is awesome, but it seriously, sincerely drives me nuts to not be able to plan my workouts sooner than the night before or morning of!

This is one of the ways I know AbsoluteFIT is working: It’s become an ingrained habit — it’s the way I am, not this big separate thing I have to work up the will to do.  And when the construction is over, it’ll be back to the old (new) routine!

—Lydia M. 

construction

Ever since the guys with power tools showed up a couple of weeks ago, I never know what times I’ll be able to get to AVAC.

 


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Try Therapeutic Yoga at AVAC®

via – Mary Ann Smith, Team AVAC®

therapeutic yoga image

Therapeutic Yoga | Nanci Tudish
Tuesdays | 1 – 2 PM
Pilates Studio | Almaden Valley Athletic Club

WHAT IS THERAPEUTIC YOGA?

Therapeutic Yoga is a carefully-designed collection of restorative yoga, gentle yoga, breath work, guided meditation, and hands-on healing.  What makes Therapeutic Yoga unique is that there are no standing poses.  It is a perfect practice for anyone with injuries, arthritis, inflammation, or challenges.  It is equally beneficial for students with no health issues but want to reduce stress, relax, and renew.  Everyone can benefit.  Therapeutic Yoga works with the autonomic nervous system by reducing the body’s “fight or flight“ response to stress and thus increasing its ”rest and rejuvenation“ ability.

Therapeutic Yoga is done on the floor with the use of props for maximum comfort.  The student is in each pose for  5-15 minutes with the support of props.  During that time the instructor assists the student with gentle massage, Reiki energy work, and support.  Resting in each pose calms the entire body and nervous system and permits deep relaxation which is needed for healing to occur.

BENEFITS OF THERAPEUTIC YOGA?

The body relaxes and unwinds tension which reduces the body‘s stress response.  Benefits include:  lowering blood pressure, reducing muscle tension, increasing digestive activity, and enhancing immune system function.  It helps the body stay healthy by milking the lymphatic system, toning the internal organs, and enhancing circulation of blood and energy.  This supports the body’s natural healing and rejuvenation process.  Just as with traditional yoga, the student finishes a session feeling more vibrant, alive, and balanced.

-Mary Ann Smith, Team AVAC® | msmith@avac.us


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Get In The Game at AVAC®

via – Ken DeHart, Tennis Director, Team AVAC®

picture tennis 11.21.14
Tennis
 – the perfect social – competitive connection to find active, young thinking and athletic people to network with you. There are so many ways to “get in the game” with the tennis world, here are 10 great reasons to make tennis your game: 

  1. Find your lifetime sport – from ages 4 to 100 there are tennis leagues, games and instruction.  They even have national championships for players 100 and over as well as Red Ball competition for players 4 – 8 years old.
  2. Find friends – there are hundreds of ways to compete and find friends: Group clinics, leagues, social mixers, tournaments, trips, drop in match play and more.
  3. Find what you are looking for – with so many connections with tennis you are bound to find a friend who has exactly the contact information you need from doctors, real estate agents, favorite restaurants, best car dealer, best bargains to shop, amazing wines or beers and more
  4. Travel – win a local event and go to districts then sectionals and even nationals. There are numerous tennis trips for vacations or even to see the US Open, Wimbledon, French Open or Australian Open – even a local ATP Challenger Tournament in your area, how about a tennis camp.
  5. Select the best equipment– There are racquet companies, shoes, strings, clothes, hats, grips and accessories to choose from to help make you the perfect player. Players love to search the best to improve their game.
  6. Find the perfect Tennis Club – with hundreds of tennis clubs to choose from, you can select the one for you that fits like a glove. Do you want a country club, public facility, indoor club, outdoor club, one with swimming, fitness or a restaurant? It’s out there for you.
  7. Search the internet – like researching the net for important tennis tips, best videos of the pros, tips to improve your game, best buy on equipment, camps, trips, conditioning or people who like what you like.
  8. Conditioning – hate being in a gym to get your conditioning on? Do it on the court with tips on how to train for flexibility, stamina, strength, aerobics with Cardio Tennis, avoid injuries or rehabbing — you can find it all to be the best athlete you can be for as long as you want to be.
  9. Meet a mate – forget about Match.com, with tennis opportunities you can find a mate for life who loves what you love – outdoors, social, athletic, being around friends and loves to compete and be with you.
  10. Find a job – beats McDonald’s all to pieces. Become a certified tennis teaching professional, tournament referee, stringer, social director, tennis director, open a tennis pro shop, organize tennis trips, volunteer at youth programs, start a community tennis center even become a middle school or high school tennis coach.
  11. No matter what you are looking for tennis can help you find it. “Get in the Game” and fall in love with a game for a lifetime.

 

– Ken DeHart, Team AVAC

 


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Are You Wasting Time In The Gym?

via – Fitness.com | Submitted by Shannon Clark,

Smart Exercise Swaps

Are You Wasting Time In The Gym?

Smart Exercise Swaps

As you go about your workout sessions, one thing that you must make sure you’re doing is maximizing your time in the gym. Sadly though, many people are still spending far too much time performing exercises that simply are not going to get them the best ‘bang’ for their time invested.

This is just going to lead to very high levels of frustration long term as they’ll slowly start to see that all their time and effort just isn’t paying off and this will eventually cause them to fall right off the bandwagon altogether.

That’s why it’s a must that you learn about which are the smartest exercises to be using in your workout and then replace all the not-so-smart ones with these instead.

This, at the end of the day, is going to be what guarantees that you are constantly moving forward.

So let’s get started and go over a few key exercise swaps that you should be making so that you don’t get stuck in a progress plateau.

Swap Lateral Raises For Shoulder Press

The first exercise swap to make is to remove the later raises you’re performing in your plan and do a set or two of shoulder presses instead. Shoulder presses will target all the heads of the shoulder muscles, but then in addition to that, also target the triceps and biceps as well.

Plus, doing shoulder presses will help to create the illusion of a slimmer waist as well if you can add a bit of added muscle size and definition, so that’s another clear benefit to look forward to.

Swap Hip Raises For Lunges

Moving on, hip raises are one move that many women get into the habit of doing thinking it’s going to firm their backside. But, it’s only going to disappoint.

Hip raises really don’t work enough total muscle fibers to do you justice and will just be a waste of time in the gym. Instead, try lunges.

Lunges are far more superior because not only will they work the same muscles you were intending with those hip raises – the glutes, but they’ll also work the hamstrings, quads, as well as the core.

Doing this exercise really means a win-win scenario for you. You’ll get a high degree of results in a very short time period.

Swap Bicep Curls For Chin-Ups

Going back to your upper body, if you want to create arms that garner a second look, consider swapping out your bicep curls and doing chin-ups instead.

Chin-ups are very often overlooked because most people simply don’t consider them as they’re too focused on weight oriented exercises, but these are one of the most effective exercises that you can use.

Chin-ups will target the biceps as well as the lat muscles, helping you build your strongest back ever. When performing chin-ups, to add extra intensity to the movement, consider taking a brief pause at the top of the exercise for a second or two.

This will increase the total time under tension and make sure that you fatigue the muscle to a maximum state.

Swap Crunches For Prone Ball Roll-Ins

Looking at your abdominal workout, if you’re often spending time doing crunches in the gym, you may want to reconsider. While you might ‘feel the burn’ from doing these, at the end of the day, they’re doing very little to bring you good results.

Instead, consider doing the prone ball roll in. This exercise is great because not only will it place the abs under a great deal of tension, but it’s also going to work the hip flexors as well as the shoulders and arms.

It really is a full body movement, so you’ll likely feel it almost everywhere as you execute it. To get best results while doing this movement, make sure that you keep your abs squeezed the entire time and the hips elevated when you move into the stretched position.

Also be sure that you never rush through the exercise, but rather move the ball inwards and outwards in as smooth and controlled manner as possible.

Swap Leg Extensions For Step-Ups

Another good swap that you should be considering making is to swap out the leg extensions that you might be performing with some step-ups instead.

While leg extensions can be good for zeroing in on your quad muscles if this is the primary muscle group that you want to target, they aren’t going to be as effective as step-ups.

Step-ups, like lunges, are going to work the glutes, quads, hamstrings, as well as the core, so you’ll get a full lower body workout while you do them.

This means you’ll burn more calories total throughout the entire workout session, while also boosting your strength levels to a higher extent as well.

So there you have some of the key exercises that you should consider dropping from your workout program and which you should consider adding instead.

It’s important that you do keep in mind that the foundation of your workout program should always be focused around compound lifts. If you do this, then you’ll naturally be turning to movements that do offer more ‘bang for your buck’. The more muscle fibers you can work at once, the greater the calorie burn you’ll see from the session and the more strength gains you’ll get as well.

At the end of the day, this is also what will create the greatest metabolic response for you, which will mean greater fat loss over the 24 hour period, moving you one step closer to creating that lean, yet muscular body you’re after.

Some isolation exercises can definitely be added from time to time if you really want to enhance the definition in just a single muscle group or bring up a lagging body part, but for the most part, these exercises should be minimized and limited to just a few sets at the end of the workout.

If you do that, you will be headed for success.

About Shannon Clark | Shannon Clark has a degree in Exercise Science and is an AFLCA certified personal trainer. Her insights are regularly published on bodybuilding, askmen and FitRated.com. FitRated is a leading fitness equipment review site offering insights on equipment, workout plans and weight loss strategies. Check out the latest review of the Bowflex Max Trainer.


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25 Great Fitness Gifts Under $25!

via – Lizzie Fuhr popsugar.com

Looking for some Holiday gift ideas for your favorite fitness friends or family members? Look no further. Here’s a compilation of some fabulous fitness gifts for under $25!

If you have a long holiday list to tackle, we’re here to help you score the perfect find — without breaking the bank. We’ve rounded up 25 gifts, with selections for the runner, yogi, cyclist, and overall fitness freak. Your wallet will appreciate that all these finds are under $25.

I'm Just Here For the Savasana Bottle
1 I’m Just Here For the Savasana Bottle
I’m Just Here For the Savasana Bottle
Ever since we found this I’m Just Here For the Savasana Water Bottle ($20) from Spiritual Gangster, we’ve been wanting one for ourselves. Any new or avid yogi will love toting around this bottle.

You Are One Run Away From a Good Mood
2 You Are One Run Away From a Good Mood
You Are One Run Away From a Good Mood
Placing this picture with the announcement “You Are One Run Away From a Good Mood” ($15) near her bed will help a friend or family member pop out of bed and hit the streets in the morning.

 

Swole Mates
3 Swole Mates
Swole Mates
Who says “getting swole” is just for dudes? We love this Swole Mates tank ($20) with a pretty bow in the back. Give one to your workout buddy, or gift yourself with one!

 

Spiral Vegetable Spiralizer
4 Spiral Vegetable Spiralizer
Spiral Vegetable Spiralizer
Gluten-free, Paleo, and low-carb healthy eaters will flip for this Procizion Vegetable Spiral Slicer ($18) that will help them create veggie noodles at home in just a few minutes.

 
The Grid Mini
5 The Grid Mini
The Grid Mini
For your jet-setting pal, give her this suitcase-ready the Grid Mini ($25). Small enough to fit in her bag, the foam roller can relieve any travel-related aches as soon as she steps off the plane.

 

Smartwool Ski Socks
6 Smartwool Ski Socks
Smartwool Ski Socks
A basic necessity for the skier or rider in your life. They’ll always appreciate a new pair of these Smartwool PhD Ski Light socks ($24). They’re made with strategically placed mesh panels to allow for ventilation and moisture management to keep tootsies dry and comfy.

 
Fabletics Scarf
7 Fabletics Scarf
Fabletics Scarf
Give the gift of a cozy post-workout walk home (or to the car) with this athletic scarf ($15) from Kate Hudson’s new fitness brand, Fabletics. Not only is it perfect for fighting the chill after a hard sweat session, but it’s great for travel, too.

 

NatureBox Deluxe
8 NatureBox Deluxe
NatureBox Deluxe
For a friend who always has healthy snacks handy, gift a NatureBox Deluxe Box ($20) that arrives straight to her door. All of the offerings are delicious, and even better, all of the picks are nutritionist approved.

 

Motivational Bracelet
9 Motivational Bracelet
Motivational Bracelet
A little motivation goes a long way, and this handmade “stronger than yesterday” cuff bracelet ($25) is sure to get your fitness fanatic friend’s fire going. It’s made of aluminum, with a tiny dumbbell charm, and she’s sure to appreciate looking down and getting the push she needs on those days she’d rather just chill on the couch.

 
Electra Bike Bells
10 Electra Bike Bells
Electra Bike Bells
Whatever your biking pals are into, Electra has an artsy bike bell ($16) to suit their fancy — from Day of the Dead motifs to Navajo prints. These classic “ding-dong”-style bells are perfect for any urban cyclist and can add style to the most fashionable fixie!

 

Philosophie Protein Powder
11 Philosophie Protein Powder
Philosophie Protein Powder
While you might think it’s a little weird to gift someone with protein powder, the fit girl in your life is going to love you for it. Up the ante with Philosophie plant-based protein powders ($20). Besides containing more protein per serving than an egg and more iron than a steak, they are also full of antioxidants and much-needed nutrients. Perfect for her next amazing smoothie!

 

Believe Journal
12 Believe Journal
Believe Journal
Anyone who’s committing to run a race will benefit from this Believe Journal ($19) designed by pro athletes Lauren Fleshman and Ro McGettigan. It will help hold them accountable and keep them motivated!

 

Sun Salutation Poster
13 Sun Salutation Poster
Sun Salutation Poster
Any yogi with a new home practice will appreciate this sweet Sun Salutation print ($16). Not only will it bring a zen vibe to her home, but it will help her remember the correct order of the poses in Sun Salutation A too.

 

Prepara Tabletop Oil Mister
14 Prepara Tabletop Oil Mister
Prepara Tabletop Oil Mister
Calories can easily add up, which is why these Tabletop Oil Misters ($15) are great. Instead of dousing a salad in oil, lightly spray for a thin, even coating of dressing. Also great for cooking, grilling, and baking.

 

Moving Comfort Ah-Mazing Headband
15 Moving Comfort Ah-Mazing Headband
Moving Comfort Ah-Mazing Headband
Every active gal needs a headband to keep the flyaways and bangs from interfering with a good workout. The braided Ah-Mazing Headband ($16) makes the perfect practical gift. It’s cute and fashionable, and after a sweaty workout, it can be tossed directly into the washing machine.

 

H&M Tights
16 H&M Tights
H&M Tights
Everyone needs a good pair of basic black fitness pants, and these H&M Sports Tights ($15, originally $25) are a great, affordable option. Not only will they make it easy for her to put together a cute exercise outfit, but the wide waistband with a key pocket makes these tights functional and flattering.

 

Aqua Sphere Kaiman Goggles
17 Aqua Sphere Kaiman Goggles
Aqua Sphere Kaiman Goggles
No swimmer can have too many goggles, and these Kaiman goggles ($20, originally $22) are designed for a smaller fit. Perfect for women with petite heads and smaller eye sockets, these black goggles with smoky lenses are sleek and easily adjustable, and they offer UVA/UVB protection for open-water and outdoor swims.

 

Skullcandy Chops
18 Skullcandy Chops
Skullcandy Chops
Music is a must during a high-intensity workout, but those earbuds don’t always cut it. These Skullcandy Chops Bud ($20) are a high-quality pick that stay put and don’t come with an exorbitant price tag. It also doesn’t hurt that these headphones come in a ton of bright and fun colors like this hot-pink offering.

 

Klean Kanteen Canisters
19 Klean Kanteen Canisters
Klean Kanteen Canisters
Klean Kanteen isn’t just for your water! They also make stainless steel food canisters — 8 ounces ($18) or $16 ounces ($22). BPA free, eco-friendly, leakproof, airtight, and shatterproof, they’re perfect for anyone’s snacking needs, from dry foods like trail mix to wet foods like yogurt.

 

Bodum Tea For One
20 Bodum Tea For One
Bodum Tea For One
An easy method for brewing loose tea is certainly a gift that keeps on giving. The Tea For One set ($20), from Bodum, is an elegant double-wall glass mug with an easily removed strainer. The lid keeps the tea warm while brewing and doubles as a trivet. Include a tin of green tea, and you’re golden!

 

Manduka Sling
21 Manduka Sling
Manduka Sling
If your yoga-loving friend is a minimalist, she or he will love this simple Manduka The Commuter sling ($16). It fits any-size yoga mat, and not only does this sling offer an easy way to it, but it also doubles as a strap you can use during the practice. The padded shoulder strap makes it supercomfy, and aside from the black shown, it also comes in two other earthy hues.

 

GapFit Heathered Racerback Tank
22 GapFit Heathered Racerback Tank
GapFit Heathered Racerback Tank
Go ahead — layer up! These breathable GapFit Heathered Racer Camis ($20) dry fast and fit close to your body — just the thing to throw on underneath a cozy running jacket or for an indoor cycling class. No matter what her workout, she’ll appreciate the versatility of these tanks.

 

Mind Over Matter Necklace
23 Mind Over Matter Necklace
Mind Over Matter Necklace
Any serious runners in your life would appreciate receiving this Mind Over Matter Necklace ($21) for a holiday gift or as a memento of a tough race.

 

Swiftwick Compression Socks
24 Swiftwick Compression Socks
Swiftwick Compression Socks
An active gal will love receiving a pair of Swiftwick performance compression socks ($25). Why? The faster she can recover, the faster she’ll be back at it again!

 

Yogitoes rDot
25 Yogitoes rDot
Yogitoes rDot
To get deeper into poses and twists, an avid yogi will love this Yogitoes rDot “Block” ($17). The circular shape might throw her off at first, but it will contour to her body’s lines and offer the perfect amount of support.

Note: AVAC is not endorsing these products…we just thought we’d share them with you!