Fitness: Discover the AVAC® Difference!

The Struggle Was Real

via – Marie Dierks, AVAC® CPT

As I sat down to share some totally fancy thoughts on kinesiology I realized I was compelled to share the following instead. . .

I dropped my kids off at school this morning and my 5 year old daughter decided it would be the perrfect opportunity to have a complete melt down. (She’s in kindergarten.) I literally had to pick her up and drag her into class.

The struggle was REAL!

So now I’m going to tattle on myself….I had a mommy moment and started to cry. By the time I got to AVAC I had already given myself about 5 pep talks….mostly relating to how I need to get my game face on and be there for my Absolute fit clients. And so I did! Buuuuut, if I’m being honest, it’s the Clients themselves who actually lift ME up… Today especially. As soon as I saw their smiling faces I felt so much better!

This experience was a great reminder of how much we feed off of each other’s energy and good vibes! How we get soooo much more out of the Absolute fit classes then just the great workout.

Good energy, great support and amazing friendships!

I feel truly blessed to a part of the AVAC team and honored every day to contribute to the goals and the success of others! And today I humbly thank my clients for being my uplifting support!




A Tasty Low-Carb Feast!

– via Afy Jones, Team AVAC®

Sausage & Zucchini Pasta


  • 1 package chicken & apple sausage
  • 4 large zucchinis
  • 1 yellow bell pepper
  • 1 red bell pepper
  • 2 tablespoons of olive oil
  • ½ tablespoon garlic powder
  • ½ tablespoon salt
  • lemon pepper (to taste)
  • juice from 1 large lemon


  • Cut the sausage into small bite-sized pieces
  • Use a mandoline slicer to cut zucchini and bell pepper into pasta-like pieces
  • Throw all ingredients and seasoning on a baking pan
  • Bake for 20 minutes on 400 degrees
  • Enjoy your low-carb feast ☺


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A Challenging Week, Indeed!

via – Lydia M., AbsoluteFIT Challenge 2.0 Participant

I’ve eaten more spinach this week than in the last year. You?  


AbsoluteFITness Challenge 2.0 Update:

OK, first the good news:

  • One week in, the needle has already moved on the scale.
  • I am pleasantly sore from all the workouts.
  • I wouldn’t say I have more energy yet, but I’m sleeping better.
  • I have a sense of accomplishment, and it really feels good!
  • The teamwork among my fellow challenge participants is awesome and makes things so much fun; I never knew it would make this much difference, but it does!

Now the not so good news: I AM SO TIRED OF TRACKING MY FOOD ALREADY.

I am glad that this challenge is for 28 days, which I’m hoping is enough time to change my routines and make a habit of this, because right now? I just … do not like doing that. But it’s the only thing that keeps me honest: Why didn’t I have a second beer the other night? Because I’d have to put it in the tracker. Booooooo.

Challengers and anyone else working toward a goal: How are you doing?


Gotta Start Somewhere

via – Lydia M., AVAC AbsoluteFIT Contributor

We’re doing the AbsoluteFIT challenge 2.0!

Friday night, we got together in the Cafe: a group of the people who are doing the AbsoluteFIT challenge. We learned what to expect, we got some kickoff advice and some schwag, and we got to meet our fellow challengers.

Each of us has our reasons — and I’ll be telling others’ stories in addition to my own. Each of us has our goals; mine include major changes in my nutrition situation. Each of us will be going for a personal best.

And me?
I’m gonna be writing about it, every step of the way, starting with … this: 

Work with me, people. And if you’re doing the challenge, share your thoughts — we can all do better if we work together!!

—Lydia M. 


3 Solid Tips to Maximize Your Workout

via – Jon Cebula, Team AVAC®
We are all busy people looking to make the most out of the time we have. This is also true in the fitness world. Some days it’s hard enough just to make it to the gym, let alone put in an exorbitant amount of time. Here are 3 tips for making the most of your time in the gym.

RHH_0362a1) Pre- & Post- Workout Nutrition

A.K.A.”Exercise Nutrition.” This is the food you put into your body before, during and after a workout. We have all heard the tales that nutrition is a large portion of determining your overall health and wellness. The quality of what we put into our body will be directly related to the quality our bodies put out. Fuel up 1-2 hours before your workout. Replenish and rehydrate after your workout with high quality water and protein. For more information check out this article: http://www.precisionnutrition.com/workout-nutrition-explained

2) Keep Your Cardio to About 20-Minutes

Don’t waste valuable time with 45-, 60- or even 90-minutes of CARDIO! Keep it to approximately 20-minutes worth of work and pick UP the INTENSITY. Be a Ferrari not a Dump Truck. Learn to move quickly with intention and power. The Matrix cardio equipment on the Fitness Floor all have a fantastic cardio training program called, “Sprint 8”. It is a 20-minute interval based cardio workout program. Basically, it’s 30-seconds of all out effort followed by 90-seconds of recovery for 8-rounds.

If you would like to learn more, email me at jcebula@AVAC.us for a complimentary introduction to the Sprint8 system.

3) Build Muscle!

It cannot be achieved through cardio alone! Be bold, be strong, build muscles!

As muscle mass increases ⇑, body fat decreases ⇓. The more muscle you have the more calories you burn. 1-pound of muscle burns approximately 5-7 calories per hour, which is approximately 5-times more then 1-pound of fat. So, lift weight, push hard, and increase the load when appropriate. To learn more about a Professional Introduction to Basic Weight Training, contact me at: jcebula@AVAC.us .

These are a few great suggestions on how to start maximizing your workout experience. For additional maximization ideas check-out this article: http://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/5-strategies-maximize-your-gym-time

I hope these ideas got your wheel turning. If you have any additional questions, I’m ALWAYS around. See you on the Fitness Floor!

Jonathan W. Cebula, Lead Trainer
Almaden Valley Athletic Club®