Fitness Tips for Women

As a woman you want to look great in your favorite pair of skinny jeans, your form fitting outfits, and have the best beach body that you can have. However, it is important for you to understand that we cannot control or target areas that our bodies will lose weight from. First there are some aspects of fitness that you need to understand to achieve optimal results.

Looking to achieve that perfectly flat tummy…

• When you implement abdominal exercises alone you are strengthening your abdominal muscles however they are hidden by fat on your stomach area. Achieving a flat stomach requires a combination of cardio exercise such as running or jogging, healthy eating, and strength training through abdominal exercises.

Striving to slim down those hips….

• Spot reduction does not work, no matter what program tells you so. Concentrating on doing squats and leg presses alone may actually make your hips appear even bigger. These exercises are great for muscle tone, but if you have not lost the weight in this area first it may bulge. Direct your focus on healthy eating habits and cardio or high intensity interval training.

Want your butt to look great in those jeans?

• If you are looking to tone and reshape your bottom, there are a variety of exercises to choose from. Lunges, step-ups, and quadruped hip extensions are great for keeping this area firm and developing a nice tone. However, if you are unhappy with the size of this area you want to also incorporate cardio into your routine to help you burn fat.

When looking for improvement in areas of your body unfortunately we cannot control where we would like to lose weight from. For results you must lose weight all over your body. Our bodies lose weight from all areas, not just a specific one. For extra guidance you can enlist the help of a professional female personal trainer that understands what you are going through and can develop an effective routine to help you meet your goals.

See Long Lasting Proven Results!

Many of us start working out until we sweat and then we go on these extreme diets depriving ourselves of way too much food only to eventually backslide. This cycle continues over and over again, with little results or results that do not last for long. Instead of implementing fad diets that are probably not the healthiest choice, it is a better option to enlist the help of a professional guide, and hire a personal trainer.

• When we use extreme dieting as a method to get in shape or for weight loss the results are short lived. Through these diets we are not training ourselves to have a healthy lifestyle. They are only temporary fixes for the moment and they may even lead to even more weight gain in the future.
  
  
• Personal trainers help you to have the mentality to lead a healthy lifestyle and not just a quick fix. They provide you with the motivation to continue your workout routine and confidence with results.
  
  
• When you hire a personal trainer, you are being guided by a professional that will help to determine the most effective way for you to achieve your goals. They assess your medical history, fitness level, age, and weight to help develop a routine that you will see results from.
  
  
• With the help of an experienced professional you will see results from proven scientific methods for weight loss and your commitment to your fitness goals.
  

Avoid putting your body through the roller coaster of weight loss ups and downs. If you are looking for long lasting results you should be committed to living a healthy lifestyle. Personal trainers are helpful guides for efficient and effective weight loss methods that will enable you to have long lasting results.

Recognize and Avoid the Dangers of Overtraining

Overtraining is when a person exercises at a high intensity level, for a long duration, and above an average frequency. Working out to much, for too long can prevent your muscles from making a full recovery and add stress to your body. To improve your fitness level in a safe and healthy way you must learn to maintain a balance in the amount of time you work out and the amount of time you give your body to rest.

Suffering from injuries due to overtraining can not only happen to athletes and regular gym goers. Anyone has the ability to overdo it at the gym. Overtraining is also more than just a onetime intense workout. You may recognize overtraining by its pattern that consists of an imbalance split between the amounts of time one exercises to the amount of time one rests. The biggest signs of overtraining are sprained ankles or knees, while other include chronic joint pain, frequent illness, excess weight loss, fatigue, etc.

In addition to physical side effects, overtraining may also have mental and psychological effects probably due to loss of sleep and appetite. Signs overtraining may be effecting you mentally include depression, anxiety, and lost enthusiasm.

How to Avoid the Dangers of Overtraining

- Do not increase the intensity of your workout more than ten percent once a week.

- Make sure you are setting aside full days to rest. You should not be performing your workout routine more than five days a week.

- Alternate your workout days. You should not lift weight and workout with resistance training on the same day. This is because your muscles need to recover after weight training, and if you do not give them a day to rest you risk overdoing it.

- Consult your exclusive fitness gym personal trainer! At Sitaras Fitness, we put our client's needs first and make it our job to help you reach your fitness goals without putting unnecessary strain on your body!

Sitaras Fitness Blog 070611

Sitaras Fitness Blog 070611

The Connection between Exercise and Sleep

Do you often use the excuse that you are too tired to exercise? If so, chances are you need to improve your sleeping habits. Most of us already know exercise can improve our cardiovascular health, strengthen our bones and muscles, and relive muscle tension. However, the time of day we choose to exercise and the activity, can also have a major effect on the amount of Z's you catch per night.

Exercising Before Bed – Is the worst time you could perform your workout routine. It is actually a common misunderstanding that working out 2-3 hours before you hit the sack will make you sleepy. The truth is when you put in a vigorous workout you get your heart pumping that will cause your body temperature to rise and make it more difficult for you to fall asleep at night.

Exercising in the Morning –Working out in the early morning will help start your body for the day and reinforce your sleep/wake cycle. Exercising and staying fit are known to improve our mood, and so is natural light. Getting outside during your morning routine when the air is crisp and the sun is new, will boost those mood lifting benefits!

Exercising in the late afternoon/early evening – This is the time of day when we have the opportunity to maximize our sleep the most by performing our exercise routine. Late afternoon/early evening is the ideal time to exercise, because it is raises your body temperature for a few hours pre-bedtime, so that when you are ready to fall asleep your body temperature should start to drop, which will allow you to ease into a deep sleep.

Consult your personal trainer at our exclusive fitness gym for more tips and information on how getting the proper amount of sleep every night can affect your workout routine and results!

Sitaras Fitness named one of the most Elite Fitness Clubs!

Stratos magazine has honored our exclusive fitness gym by naming it one of the most elite fitness clubs in the U.S. and the U.K.! Stratos is a luxury monthly magazine only distributed on high-class private jets. Everyone here at Sitaras Fitness is excited that our hard work put towards creating a quality exercise environment and developing unique workout programs for our clients is being recognized.

In the article Carolyn Scarborough, the author, discusses how we develop our unique exercise programs for each individual customer and quotes our founder John Sitaras on our entire assessment process.

Scarborough quotes Sitaras saying, "We zero in on the unique musculature of each client, isolating differences between right and left sides of the body, different parts of each muscle, the two major muscle fiber types — Type 1 and Type 2 for strength and endurance — in order to design a workout tailored to each member’s genetic aptitude, level of fitness, health conditions and goals."

Scarborough then continues to go on to discuss our exclusive member selection process and how interested individuals may apply to be one of our 120 elite fitness club members. She also mentions our many amenities.

"Members have access to amenities like Velotron bicycle ergometers and custom built shoulder fly machines, and while exercising, they overlook the 3,000 square foot terrace garden overflowing with exotic plants." says Scarborough.

At Sitaras Fitness we take pride in the exclusive fitness services we offer our clients and again are thrilled to have our efforts honored by an elite magazine like Stratos.

Maximize your Workout when Eating

Maintaining proper nutrition and exercise is the only way for anyone to achieve their optimum fitness potential. Ignoring good nutrition habits before, during, and after a workout can leave you feeling fatigued and lazy, which may have an effect on your fitness results and prevent you from reaching your goals faster.

You should start every morning with breakfast. We have been hearing this rule since we were young, yet still people ignore their growling stomach and try to stick it out until their work lunch hour. Forgetting to eat something before your morning workout will only fatigue you more. Great breakfast options to eat before a workout include low fat milk, whole grains, juice, and fresh fruit.

Controlling the amount of food you eat before you exercise is another good habit to begin enhancing the results of your workout routine. For example, if you eat a large meal right before your workout you risk suffering from stomach cramps and fatigue. You must give your body time to digest your meal and soak up the nutrients, so you may benefit from the added energy. After a large meal you should wait at least 3-4 hours before hitting the gym. After small meals you should wait 2-3 hours, and if you just grab a snack then there is no need to wait more than an hour.

If you prefer to wait to eat a meal after you work out then consider consuming a small snack to boost your energy before your workout. Snacking smart is a great way to keep your blood sugar levels up and your hunger pains suppressed. The best snack for a workout includes yogurt, whole grains, and fresh fruit. Eating a healthy snack is especially important if you make it a habit to exercise several hours after eating a meal.

Eating after you exercise helps repair, and recover your muscles. Consuming a balanced meal of carbohydrates and protein about two hours after you exercise will help replenish the carbs in your body, and help rebuild your torn muscle tissues.

Keep in mind when practicing a healthy balanced routine of diet and exercise that everyone is different and the only way to find the right balance for your body is to pay attention to how you feel during your workout. Consult your personal trainer at your exclusive fitness gym for more information on nutrition and exercise.