AVAC Life

Fitness: Discover the AVAC® Difference!


A Fabulous Fitness Workout

Continuing on in our regular series “The Vail Blog” – A monthly discussion on the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

The Vail Blog – “F”. . .

The letter “F” has the fundamentals that can help provide you with a fabulous fitness workout.

FUN • FREQUENCY • FULL • FUEL

Starting with FUN: Enjoy what you are doing in the moment!

Beyond that moment is FREQUENCY, how often you schedule this fitness routine?

Within this workout, you should include a FULL body movement, like Burpee push-ups.

Most importantly, consider how you FUEL your body. A perfect choice is with delicious macro nutritious foods! What’s are those, you ask? The body needs all three macros’ for optimal fuel: Carbohydrate, protein and fat.

Hungry for more fun fitness facts, let’s talk jvail@avac.us.

-Jackie


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Warning: AbsoluteFIT Can Be Habit-Forming!

via – Lydia M., AbsoluteFIT blogger

AbsoluteFIT is one of those habits you’re glad to have.

You know I mean that in a good way, right? Heh. OK but just look at this:

That’s the MyFitnessPal app on my phone — I’ve logged 65+ days in a row (starting when I was on the AbsoluteFIT Challenge 2.0), which I think I can now call a genuine habit.

Food-wise, it keeps me honest, and so far, it’s helped me lose 11 pounds with remarkably little effort. And that’s INCLUDING a food category I’ve created in the app called “blowout” — that’s how I log things like my awesome, high-calorie Mother’s Day (breakfast in bed, big lunch, favorite dinner cooked by my husband and topped off by lots of wine and cake). It’s dispiriting to break feasts like that into their component parts, so I just … don’t. I’ll just be like — “blowout, 3,500 calories.” And the next day, I’m back to the usual detailed logging.

Exercise-wise, it’s a thrill to see how many workouts I’m getting — those “calisthenics” are how I categorize my AbsoluteFIT workouts, which I average four per week. You get credit for other stuff too, like walking, biking, or playing “Magic Power Rangers” with the kids, so jot that down too.

Want to replace some current not-so-good habits with better ones? No better time to start than right now …

—Lydia M. 


To Lift or Not To Lift?

via – Jamie Ortiz, AVAC® Certified Personal Trainer

Up until I was 21, I only stuck to the basics in the gym. Cardio, cardio, a little playing around in the weight area and more cardio.

Most women believe that if they incorporate only cardio in their plan they will lose weight. But in reality, lifting weights while still incorporating some cardio will benefit women MUCH more. It wasn’t until I was finally shown my way around the weight area of my club and learned proper lifting techniques that I fell in love with everything about the gym and actually started seeing solid results.

Lifting weights isn’t just about getting so called ” buff ” or ” toned”. Instead, it creates stronger muscles and personally makes me feel better and more confident in all aspects of my life.

A good way to ease into weight lifting is by incorporating 3 days/week at the beginning. Just this simple addition will give you meaningful results.

Whether you’re looking to loose that little ‘tummy pooch’ we all hate or ‘tone that tush’, it’s all possible with the right dedication!

 

 

Stay tuned for my workout of the week. . .

-Jamie | jortiz@avac.us | 209.271.4640

• NESTA CPT
• CPR Certified
• SJSU Alumni

Jamie Ortiz’s passion for the industry began when she fell in love with fitness, weights & overall health! Her objective is to encourage, uplift & motivate all of her clients. She will be your confidence builder & push you to your limits while making each workout fun! “Fitness & exercise gives me the endorphins to de-stress & become a healthier version of myself. Being able to teach my clients this is very rewarding. I like to go by the motto, when you look good – you feel good & when you feel good- you look good! I look forward to helping you become a healthier version of YOU.”


Helpful Tips to Use Next Time You’re on the Keiser

via – Jon Cebula, CPT, AbsoluteFIT Coach @ AVAC®

In the world of sports and fitness your ability to properly set-up your equipment is crucial to athletic success as well as longevity. Improper set-up of athletic and fitness equipment can quickly lead to injuries of various degrees. Today I would like to give you some quick pointers on how to properly set-up the Keiser Indoor Fitness Cycle found on AVAC’s fitness floor as well as in all of our Spin Classes.

Adjustments for Cycle Seat – Height:keiser-bike

  1. Stand next to cycle, close to and beside the saddle facing forward.
  2. Position the seat so that the top of the saddle (seat) is level with the top of the hip, the “Bump” (Iliac Crest).
  3. Once the height of the seat is set, tighten T-Handle screw on shaft of seat.
    • Cyclists Height:
      • 5’0 – 5’3: A – B 
      • 5’4 – 5’6: B – D
      • 5’7 – 5’9: D – G
      • 5’10 – 6’1: G – I
      • 6’2 +: J+  
  1. Check Alignment: At the bottom of the cycle stroke (6 o’clock position) there should be roughly 5-15 degrees of flexion in the knee.

Adjustments for Cycle Seat – Fore / Aft:

  1. Underneath the Cycle seat is a T-Handle screw, loosen screw to make adjustments to the fore and aft of the cycle seat.
  2. Located underneath the seat are numbers, similar to the lines on a ruler.
    • General Setting: #4
    • People with LONGER legs: #1-3
    • People with SHORTER legs: #5-6
  3. Check Alignment: With the crank at the 3 o’clock position, there should be a 90 degree bend in the knee.

These are the basic point to keep in mind when setting up your Keiser Cycle. If you have any additional questions or comments, please feel free to contact me via email at: jcebula@AVAC.us or grab me next time you see me on the fitness floor.

-Jon

www.avac.us


Let Us Help You LOVE Your Liver!

Members and Guests are invited to join us at the upcoming “Love Your Liver Detox” beginning February 13 at AVAC®. A 14-day detox including a ‘pre-cleanse’ week to slowly wean off forbidden foods. An ideal way take charge of your health in 2017!

via – Laura Hsu, AVAC® Nutritionist

blog-image-detox

Happy New Year! With the holidays behind us, and all the indulgent eating and drinking that went along with them, many of us are looking to reset our eating habits, start the new year on the right foot nutritionally, and let go of some not-so-healthy habits.

How Do I Do This? One way to kick-start your way to better eating is to participate in a gentle, safe cleanse or detox. During a detox, many common allergenic foods, as well as food bandits (foods that have no nutritional value but rob our body of stored nutrients, such as processed foods and refined sugars) are eliminated for 2 – 3 weeks. Foods to add include healthy whole foods such as vegetables, fruits, beans, non-glutinous grains, nuts and seeds, clean proteins such as hormone-free chicken, grass-fed beef, cold-water fish and organic eggs, as well as healthy fats. During the cleanse, breakfast and lunch are replaced with a protein shake that contains liver-supporting nutrients as well as vitamins and minerals, and dinner is a healthy, balanced meal. Some choose to have their meal at midday and have the shake in the morning and evening. Healthy snacks are encouraged.

Why Detox? We live in a different world than generations before us. Today’s industrialized world exposes us to more chemicals, drugs, herbicides, pesticides, heavy metals and food additives than ever before. The body has amazing processes and organs for detoxification, but as the total body load increases, our detox mechanisms may not be able to keep up. Obviously, we cannot eliminate our chemical environment overnight, but we can minimize exposure to chemicals and additives in our food, water and skin care products. Choosing the right foods and adding liver-supporting nutrients can go a long way to reducing the burden on our liver and detox systems.

Invaluable Tips: Whether you participate in a formal detox or not, below are some tips for adopting healthy habits this new year and help improve the elimination of toxins:

  • Drink water (6-8 cups per day, or half your body weight in ounces)
  • Exercise to help you sweat regularly and improve lymph flow
  • Increase fiber intake to help with elimination and gut health (high-fiber foods include beans, whole grains, vegetables, fruits, nuts and seeds)
  • Eat more fermented and/or cultured foods such as sauerkraut, kimchi, kombucha, and yogurt to proliferate healthy gut bacteria
  • Include foods that help the liver detoxify, such as beets, cruciferous vegetables (broccoli, cauliflower, bok choy, Brussels sprouts, etc), lemon, and sulfur-containing foods such as onion, garlic and eggs. Botanicals such as milk thistle are also wonderful for the liver.

Sign Up For More! For those looking for a guided detox with extra support and nutrition advice along the way, I’m hosting a detox from Designs for Health beginning on February 13. This is a 14-day detox, but we are adding a pre-cleanse week to slowly wean off forbidden foods such as sugar, alcohol, caffeine, gluten and dairy. We would love to have you join us, and your liver will thank you!

Visit www.avac.us/Nutrition for more information and to register.

In good health

-Laura Hsu, N.C. • AVAC® Nutritionist • LHsu@avac.us


What’s Your Fitness Baseline?

Continuing on in our new series “The Vail Blog” – A monthly blog piece discussing the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

jackie-vailThe Vail Blog – “B”

Where or what is your fitness Baseline?

What’s a baseline? To be simple, a starting point. To see a change you need something to measure against. Ask an AVAC® trainer to give you a Body assessment which includes the following measurements:

  • Body composition
  • Weight
  • Height
  • Body circumference (chest, waist, hips)
  • Flexibility (Sit & reach test)

Print and save the results of this assessment. In two to three months redo the test and compare the results against each other. If you had positive changes, then you have a new baseline or have reached your desired measurement goals!

“Measure, Measure, Measure. . . What you can’t measure, you can’t IMPROVE.”

 

– Jackie Vail, CPT

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