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7 Healthy New Year’s Resolutions You Can Actually Keep

New Year’s resolutions are a fabulous motivator to start fresh. If your goal is to have a healthy 2022, we can help. One healthy move truly connects to promote another. Choose one or more of these small, manageable resolutions below, and you’ll be setting yourself up to achieve your bigger health goals. Here’s to new, happy, healthy beginnings! 

Rely less on convenience foods 

Many people rely on convenience foods, such as packaged chips, cookies, frozen dinners, and fast food, for a quick meal or snack. Though these items may be tasty and readily available, they can have detrimental effects on your health if eaten too often.

For example, frequent fast food intake is associated with poor overall diet quality, obesity, and an increased risk of numerous conditions, including heart disease and diabetes.

To cut back on your consumption of convenience foods, make a resolution to prepare more meals at home using healthy ingredients.

Rethink dieting 

Chronic dieting is harmful to both physical and mental health. Plus, most people who lose weight through restrictive dieting regain up to two-thirds of the weight lost within 1 year.

Dieting can also make it harder to lose weight in the future.

Rather than setting a New Year’s resolution to lose weight by using restrictive measures, such as a fad diet, try a healthier, more sustainable method of weight loss by focusing on increasing physical activity and eating healthier foods.

Go grocery shopping regularly 

Having a well-stocked pantry and fridge is necessary to prepare healthy, home-cooked meals.

If you’re not used to going grocery shopping, make a New Year’s resolution to go to the supermarket or farmer’s market more regularly to stock up on nutritious ingredients.

Depending on your schedule, it may be helpful to designate 1 day each week as your day to shop. Ensuring that you have time to buy the groceries you need to make tasty, nourishing meals is a savvy way to improve your diet quality.

Use healthier household products 

It’s obvious that what you put into your body can significantly impact your health. However, what you choose to put onto your body and what products you use in your home matter, too.

Make a New Year’s resolution to purchase more natural beauty products, household cleaners, laundry detergents, and personal care products to create a healthier environment for yourself and your family.

Add more produce to your diet 

Adding more cooked and raw vegetables and fruits to your diet can go a long way towards improving your health in the new year.

Numerous studies have shown that eating a diet rich in produce helps protect against various illnesses, such as diabetes, heart diseases, certain cancers, and obesity, as well as overall mortality.

Cut back on alcohol 

Though alcohol can certainly fit into a healthy diet, imbibing too often can negatively affect your health. What’s more, drinking alcohol frequently may keep you from reaching your health and wellness goals.

If you think cutting back on alcohol may be helpful for you, set a reasonable goal to keep yourself on track, such as limiting drinking to weekend nights only or setting a drink limit for the week.

If you need a non-alcoholic beverage idea to replace your usual cocktail of choice, try fruit-infused sparkling water, kombucha, or one of these fun mocktails.

Be more present

Research shows that being more present may improve life satisfaction by decreasing negative thoughts, which may thereby improve psychological health.

Making a New Year’s resolution to be more mindful and present may help you feel more content in your everyday life.

Spending less time on your phone, stopping to notice your environment, and listening intently to others are simple ways to be more present.

New Year. New beginnings. New resolutions. ABC Fit Studio has a wide variety of options and private sessions available for you to start fresh. Keeping up with your workout plan will be easier than ever. Gain a whole new level of body awareness! Schedule a class today at (949) 305-3310 and join our online community on Facebook.


Reference: [https://www.healthline.com/nutrition/realistic-new-years-resolutions#11.-Rely-less-on-convenience-foods]

Your Diet When Practicing Pilates

For getting the best from your yoga or Pilates practice, it’s important to pay close attention to hydration and diet before and after each session. Having your own bottle of water with a goal of emptying it X times a day, for example, is simple and effective to ensure you stay hydrated — and do you know what nutrients you will need to strengthen your muscles and replenish your energy? Start learning what’s the proper meal for your Pilates practice by reading below some tips.

Pilates involves a lot of work on your core on the mat. Many people wonder what and when to eat before doing Pilates exercises. There is no special diet for Pilates. However, there are a few things to consider about food choices as you prepare for your workout.

Pilates Nutrition Plan

To fully take advantage of Pilates as a mind/body fitness method, you will want to take a look at what kinds of foods keep you feeling the most balanced.

Before a Pilates Session

Avoid anything that will make you gassy or you know will give you a queasy stomach. Complex carbohydrates and lean proteins, with a little high-quality fat, are good choices for a pre-Pilates meal as they sustain energy better than simple carbs or sugary things.

Suggestions for a small pre-Pilates meal:

  • A protein shake that uses fruit can be a convenient choice. You can adjust the portion size to suit you.
  • Peanut butter on whole grain bread offers a quick source of complex carbohydrates and protein.
  • Yogurt with fruit or a small portion of oatmeal can provide carbohydrates.

Since there is so much emphasis in Pilates on using your abdominal muscles, you will want to ensure that any food you’ve eaten prior to your session is fully digested. Try to eat light beforehand, perhaps snacking on a banana or sipping on a smoothie for some carbohydrates to give you energy.

Regardless of what you eat, nutrition experts recommend you wait two to three hours after eating before you exercise. Another consideration is that if you skip breakfast or it’s been too many hours since you’ve eaten, you may run out of energy in the middle of your workout. It’s best to eat at least a light snack.

After a Pilates Session

You want to make sure your body has enough of the nutrients it will need to strengthen your muscles and replenish your energy. Try a protein-packed green smoothie after class or a light snack that includes lean protein like fish or chicken as well as carbohydrates such as whole grains.

Your diet between workouts will depend on whether you have a goal of weight loss. Either way, eat what is best for your body. While you can use Pilates as a complement for cardiovascular exercise as part of a fat-burning workout program, health experts note that few people will lose weight from exercise alone. You will need to work on reducing your calorie intake overall.

Doing Pilates can inspire you to keep fueling your body with nutritious food while eliminating empty calories. That can have health benefits whether you wish to lose weight or not. Choose a diet that follows the current U.S. Dietary Guidelines.

Pilates Hydration Tips

Pilates is light- to moderate-intensity exercise and does not usually create a need for special sports drinks, but you will want to be hydrated. Water is always a good choice.

Be sure to drink an 8-ounce glass of water 30 minutes before your class. That way, your body will have time to eliminate the extra and you’ll start off well-hydrated. Have a bottle available to sip during class when you feel thirsty, and remember to fully hydrate yourself with at least 16 ounces of water no more than 30 minutes after class.

Feel happier & more energetic than ever with Pilates. You can start benefiting from this practice at ABC Fit Studio. For more information on our sessions, call us now at (949) 305-3310 or find us on Facebook. Schedule your class today! We offer private lessons, group classes — and you can even construct your own “Pilates Pod”. Grab a group of friends to get together and exercise.


Reference: [https://www.verywellfit.com/what-should-you-eat-for-doing-pilates-2704405]

The Benefits of Pilates For Seniors

You are never too old to begin your Pilates practice, and everyone can benefit from this particular exercise – regardless of age or ability! Pilates requires focus, attention, deliberate movement, slowing down, and staying aware of your body. It helps you find new and more efficient ways of moving. If you are over 60 or just looking for a new exercise that won’t jar or injure you, you are ready to start! 

re you looking for a gentle but effective way to build your core strength and improve posture while gaining flexibility at the same time? Then, Pilates may be just the thing you need. So, what exactly is Pilates? Pilates involves a series of exercises that focus on principles such as precision and control, as well as improving the body’s core strength, flexibility, balance and posture. Not to mention, Pilates is suitable for all levels and ages, and can be adjusted to accommodate a number of conditions.

Here are some of the benefits of Pilates for women over 60:

1. It gently gets you in shape

In general, we have become a nation that spends a lot of time sitting, whether it’s at work, while  watching TV, eating or using our laptop. Being sedentary is one of the worst things we can do for our health, and Pilates offers a great way for older women to start exercising as it’s safe and low impact. Pilates can be done at almost any level of fitness and cardiovascular strength. Be sure to check with your doctor before starting any new weight loss or fitness plan, particularly if you have any known health issues or haven’t exercised in a while.

2. Improves posture and provides a confidence boost

Pilates helps to strengthen and tone the muscles, starting from the body’s core, this encompasses the abdominal muscles which is a problematic area for many women. Several women over 60 have reported looking and feeling more confident due to doing Pilates. This makes sense as Pilates strengthens your back, making you stand up straighter and ultimately improves many aspects of how you carry yourself throughout the day. Thus, making you look and feel good.

3. Promotes strong bones

Older women are often at increased risk of developing osteoporosis, and as Pilates is a weight bearing exercise it is excellent for strengthening bones as well as muscles. Women may benefit from taking Calcium Complete, a supplement with supportive vitamins and minerals to help maintain healthy, strong bones and teeth.

4. Is super convenient

As Pilates does not require any special equipment, it can be done almost anywhere such as at home by yourself, with a personal trainer or coach, in a Pilates class or even when travelling. The only thing you may require is a yoga mat. Plenty of places offer Pilates classes and at a number of different times for optimal convenience.

5. Effective for pain management

A systematic review that was published in PLOS one concluded that ‘Pilates exercise offers greater improvements in pain and functional ability compared to usual care and physical activity in the short term. Pilates exercise offers equivalent improvements to massage therapy and other forms of exercise’. To further aid pain management, you may benefit from taking Natural Pain Manager which contains Green lipped mussel that may help to maintain joint mobility and relieve stiff or swollen joints.

Pilates is suitable for all ages. Feel happier & more energetic than ever. You can start benefiting from this practice at ABC Fit Studio. For more information on our sessions, call us now at (949) 305-3310 or find us on Facebook. Schedule your class today! We offer private lessons, group classes — and you can even construct your own ‘Pilates Pod’. Grab a group of friends to get together and exercise.


Reference: [https://www.cabothealth.com.au/benefits-pilates-seniors/]

Can You Lose Weight with Dancing?

Dance is said to be as old as time itself. It is art. It is communication. It is culture. Buuuuut it is also a cardio exercise, ideal for weight loss. 🙂 If you’re looking for a way to commit to exercising and at the same time have some fun, dance is definitely something to try! At ABC Fit Studio, we offer Zumba classes — a mixed dance of salsa and merengue — which focuses on the entire body. Caution: You may become addicted. 

You might think of dancing as something you just do at the club on Saturday nights. While dancing is a great way to unwind and have fun, it has so many other benefits, too.

In fact, dancing is an excellent way to exercise, burn fat and calories, and lose weight. So, if you’re looking to add some new moves to your workout routine, read on to learn how dancing can benefit your weight loss efforts.

The benefits of dancing for weight loss and improved health

Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss.

Besides burning a good number of calories, dancing can also increase your muscle strength. Building lean muscle mass may help you burn fat and tone your muscles.

Some of the health benefits of regular cardio exercise, such as dancing, include:

  • increased stamina
  • improved mobility and flexibility
  • a better sense of balance
  • improved blood flow
  • a stronger immune system
  • better sleep
  • reduced stress
  • reduced risk for certain chronic conditions, such as diabetes and heart disease

Dancing also has mental health benefits. Aerobic exercise may help improve your mood and reduce your risk of depression.

Dancing has extra benefits because it’s often a social activity. Dancing with a partner or in a group can create a sense of community and help you feel more connected to other people.

And just as importantly, it’s a fun activity. When you enjoy doing something, you’re more likely to keep doing it. This is why dancing can be a great way to stay motivated when it comes to exercise for weight loss.

How many calories can you burn with dancing?

As with most types of exercise, faster, more vigorous forms of dancing will burn more calories than slower dancing. For example, hip hop dancing burns more calories than ballroom dancing.

Below are some examples of how many calories you’ll likely burn during 30 minutes of dancing if you weigh 150 pounds. If you weigh less, you’ll likely burn fewer calories, and if you weigh more, you’ll likely burn more.

Calories burned in 30 minutes

  • Ballet: 179 calories
  • Ballroom: 118 calories
  • Hip hop: 207 calories
  • Salsa: 143 calories
  • Swing: 207 calories
  • Country Western line dancing: 172 calories
  • Tap: 164 calories

The U.S. Department of Health and Human Services recommends Trusted Source that adults get at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week for health benefits, including weight loss.

So, if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you dance.

If you’re looking for substantial weight loss (5 percent of your body weight or more) experts recommend at least 300 minutes of moderate intensity exercise per week.

Options for dancing and weight loss

There are many different types of dance, all of which offer health benefits and the potential for weight loss.

Many gyms offer dance classes, and there are also plenty of online dance videos you can try to see what form of dance feels right for you.

If you prefer something less structured, you can also just crank up your favorite music in your living room and dance around for 30 minutes or more. If you’re moving and getting your heart rate up, you’re reaping rewards and burning calories.

If you’re interested in specific types of dance classes, here are some popular dance options for exercise and weight loss.

Zumba

Zumba is a dance fitness program set to Latin and other international music.

It uses interval training, alternating between fast and slow movements. These short bursts of high-intensity exercise help you burn even more calories than just dancing at a consistent speed. And it’s a full-body workout, so you’re able to tone and strengthen many of your muscles.

Zumba has many other health benefits, including:

  • weight loss, with an average calorie burn of 9.5 calories per minute
  • decreased pain sensitivity, according to a 2016 studyTrusted Source
  • social benefits and a feeling of community, since it’s a group workout

The choreography in Zumba isn’t meant to be formal, so you can join in as long as you keep moving. Many gyms and community centers offer classes that welcome all fitness levels.

Hip hop

Hip hop dancing is a high-intensity, high-impact form of dancing. It includes everything from break dancing to modern dance-like moves. Some gyms may offer hip hop dance classes, but there are also many online videos available to help you become familiar with hip hop choreography.

Benefits of hip hop dancing include:

  • a high calorie burn
  • muscle strength, especially leg and core strength
  • increased agility and coordination

A lot of hip hop dance involves repetitive motion, much of which is high-impact. These moves can lead to injuries if they’re done incorrectly or if you don’t give yourself time to rest in between dance sessions.

Ballet

Ballet is a form of classical dance that focuses on precise movements and technique. While the slow movements of ballet may not burn as many calories as other types of dance, it can still help improve your health and fitness with:

  • increased muscle strength and tone, especially in your legs and core
  • increased flexibility, agility, and coordination
  • improved your posture

Many dance studios offer ballet classes for all levels.

If you’re interested in ballet movements, you may also want to try barre classes. These classes, which are offered at many specialty studios or gyms, incorporate ballet, yoga, and Pilates into a workout based on small isometric movements.

Pole dancing

Pole dancing, also called pole fitness, can be a great form of exercise. It involves moves like holding yourself up on the pole, twisting yourself around, and creating shapes with your body.

In addition to providing cardio exercise, some of the benefits of pole dancing include:

  • improved flexibility, especially in your back and legs
  • increased muscle strength, especially in your upper body
  • fat burning due to strength training movements

A word of caution: Pole dancing requires a lot of gripping and twisting. You may want to opt for a different form of dance if you have hand, wrist, shoulder, knee, or back injuries. It’s also important to train with an instructor to avoid injury.

Ballroom dancing

Ballroom dancing includes partner dances like the waltz, foxtrot, and tango. Even salsa dancing can count as a type of ballroom dancing.

While there’s competitive ballroom dancing, it’s also a great workout for amateurs. Check your local community center or dance centers in your neighborhood to see if they have ballroom dancing classes you can attend.

Ballroom dancing can provide benefits like:

  • increased muscle strength, especially in your core, legs, and back
  • increased flexibility
  • improved balance
  • cognitive benefits, such as exercising your memory as you work to remember the steps

This is a low-impact type of dancing, so it’s a great way to get aerobic exercise if you have joint issues.

Safety tips

As with any exercise, there are safety precautions to bear in mind to minimize your risk for injury. Following these tips may help you stay safe while dancing:

  • Warm up by doing dynamic stretching before you start to dance.
  • Drink water during and after exercise.
  • Make sure your form is correct. Incorrect form increases your risk for injury. If you’re exercising in a group and need help, ask the instructor. If you’re exercising on your own, an instructor at a gym may be able to help you. Dancing in front of a mirror can also help you ensure that you’re moving correctly.
  • Consider doing moves in half-time at first.
  • If you feel pain at any point, stop. Some forms of dancing might be hard or challenging, but it should never hurt.
  • Make sure the area around you is uncluttered to avoid tripping or falling.
  • Take rest days.
  • Cool down after you dance.
  • If you have an injury, are pregnant, or have an underlying medical condition, talk with your doctor before starting a dance program.

The bottom line

Dancing is a great way to boost your fitness, lose weight, and gain other health benefits. And it’s a form of exercise that’s often a lot of fun and done in a group setting, which may motivate you to keep at it over the long term.

You can try dancing on your own to your favorite tunes, or you can opt for a more structured format by joining a dance class or group session at your gym or local dance studio. There’s also the option of following along to online videos that focus on dance moves to lose weight.

What’s most important is to find the style and type of dance that you most enjoy. If your goal is to lose weight, aim for more than 150 minutes of moderate intensity dance or 75 minutes of high-intensity dance each week.

 

Ready to get started? Find engaging & fun classes that will keep you on track at ABC Fit Studio. Schedule your class today with the very talented, super welcoming – and most enjoyable –  instructors in the area! Visit our Facebook Page, or call us at 949.305.3310 for more information.


Reference: [https://www.healthline.com/health/dancing-to-lose-weight]

The Surprising Health Benefits of Zumba

Have you been thinking about Zumba, but nervous to dive in? Don’t be — it’s a full-body workout, effective in burning calories, toning your arms, and sculpting muscles. And it’s FUN. We don’t bite, and everyone at ABC Fit Studio had a first day at Zumba too. Learn more about this enthusiastic, fun workout and its surprising health benefits.

If you’ve ever watched a Zumba class, you’ve probably noticed its uncanny resemblance to the dance floor of a popular club on a Saturday night.

Instead of the grunts you’d hear at your typical CrossFit or indoor cycling class, a Zumba class boasts catchy dance music, clapping hands, and even the occasional “Woo!” or gasp of excitement from an enthusiastic participant.

Zumba is a workout featuring movements inspired by various styles of Latin American dance, performed to music. It’s become a popular and trendy workout across the globe.

But is it effective in burning calories, toning your arms, and sculpting muscles? Read on to discover the surprising benefits of Zumba.

It’s a full-body workout

Designed as a combination of salsa and aerobics, there’s no right or wrong way to do Zumba. As long as you move to the beat of the music, you’re participating in the exercise.

And since Zumba involves movement of the entire body — from your arms to your shoulders and to your feet — you’ll get a full-body workout that doesn’t feel like work.

You’ll burn calories (and fat!)

A small 2012 studyTrusted Source found that a standard, 39-minute Zumba class burned an average of 9.5 calories per minute. This adds up to 369 calories in total throughout the class. The American Council on Exercise recommends that individuals burn 300 calories per workout in order to promote weight loss and maintain a healthy bodyweight. Zumba fits their criteria perfectly.

Evidence alsoTrusted Source shows that a 12-week Zumba program can provide significant improvements in aerobic fitness.

You’ll build endurance

Since music played during a Zumba class is relatively fast-paced, moving to the beat can help build your endurance after just a few workouts.

One studyTrusted Source found that after 12 weeks of a Zumba program, participants showed a decreased heart rate and systolic blood pressure with an increase of work. These trends coincide with an increase in endurance.

You’ll improve cardiovascular fitness

According to the Journal of Sports Science and MedicineTrusted Source, accepted fitness industry guidelines indicate that individuals who wish to improve their cardiovascular fitness should exercise between either:

  • 64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate
  • 40 to 85 percent of VO2 max, a measure of the maximum volume of oxygen an athlete can use

According to the same studyTrusted Source, all participants of a Zumba session fell within these HRmax and VO2 max guidelines. They were exercising at an average of 79 percent of HRmax and 66 percent of VO2 max. This makes Zumba an efficient workout in increasing aerobic capacity, a measure of cardiovascular fitness.

Improved blood pressure

A 2016 studyTrusted Source involving a group of overweight women found that after a 12-week Zumba fitness program, participants experienced a decrease in blood pressure and significant improvements in bodyweight.

Another 2015 studyTrusted Source found a decrease in blood pressure in participants after a total of just 17 Zumba classes.

It’s adaptable for any fitness level

Since the intensity of Zumba is scalable — you’re moving on your own to the beat of the music — it’s a workout that everyone can do at their own intensity level!

It’s social

Since Zumba is a group activity, you’ll essentially be welcomed into a social situation any time you step into a class.

According to the American College of Sports Medicine, benefits of group workouts include:

  • exposure to a social and fun environment
  • an accountability factor
  • a safe and effectively designed workout that you can follow along with

This is all instead of a workout plan you must design and follow through with on your own.

It can increase your pain threshold

Want to get tough? Try Zumba! The 2016 studyTrusted Source found that after a 12-week Zumba program, participants were found to have a decrease in pain severity and pain interference.

You can improve your quality of life

An effective Zumba program provides not only health benefits, but also social benefits of a group workout, too. People can enjoy an improved quality of life with these combined perks.

So, who’s ready to dance? Try a Zumba class at your local gym today.

Reference: {https://www.healthline.com/health/fitness-exercise/benefits-of-zumba#You-can-improve-your-quality-of-life}


Ready to dance? Curious about this genre? Experience the health benefits of Zumba with us. We offer private AND group classes – and you can even create your own group classes at a time that suits you. Visit our Facebook page (https://www.facebook.com/theabcfitstudio) or call us at 949.305.3310.

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform! Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

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I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy.
I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX.
Thanks, ABC Fitness Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fitness, little did I know it would become an almost daily fixture in my life.
I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities.
I feel stronger and fitter and look forward to continuing to rely on ABC Fitness as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
ABC has a great variety of group classes, which allows me to take multiple classes and challenge my body in different ways. It keeps the workouts fun and interesting. It helps me reduce stress and keeps me strong!
— Natalie M.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
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I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fitness!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
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