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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Creating a Healthy Joint Account

    Creating a Healthy Joint Account

    Having healthy joints is a key to maintaining an active lifestyle. When we have joint pain. We have limited range of motion and our ability to interact in our environment is reduced. Here are some great tips on how to maintain healthy and limber joints that can help you live a active lifestyle as much as possible:
    Chiropractic Adjustments : Regular assessment of your joints is beneficial in helping to helping relieve pressure on your joint surfaces. Minimizing this " friction" can decrease your susceptibility to degenerative joint disease
    Stretching
    : Regularly stretching your muscles helps to increase the plasticity of your muscles. Simple meaning? Your muscles are more mendable ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - It's that time of the Year Again.......

    It's that time of the Year Again.......

    ...where people get ill and begin to cough and sneeze. Although it is a process our immune system goes through to adapt to the changes of the season. We have to and should be aware of a few things to help minimize our susceptibility to " coming down with something "
    Here are some recommendations from the CDC ( Centers of Disease Control ) on navigating the " flu season
    " https://www.cdc.gov/features/rhinoviruses/index.html Please review the information listed above. There are associated links that you can peruse to further protect you, your family a and others. Currently @ Next Level we have these tools on hand to combat " ":
    Hand Sanitizer
    Soap
    Disinfectant Wipes If you are ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Fitness By the Numbers

    Fitness By the Numbers

    Here are some numbers as to why we exercise:
    1 in 3 American Adults are at risk for developing High Blood Pressure ( www.cdc.gov/mmwt/preview/mmwhtml/mm6135a3.htm )
    40 % of Americans are now considered Obese ( National Health and Nutrition Exam Survey Data Brief No. 288 Oct 2017 )
    40% of empty calories that children eat on a daily/weekly basis ( www.statisticbrain.com )
    1 in 10 Adults who don't get enough fruits and vegetables on a daily basis ( www.cdc.gov )
    43.8 million Americans who experiences a mental stress each year ( www.nami.org )
    The American Journal of Psychiatry indicates that 1 hour of exercise/week can help reduce your risk suffering depression ( ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - How to Navigate Diets

    How to Navigate Diets

    Recently, It has come to my attention about some of the latest methods being promulgated to the general public concerning losing weight. The latest idea is " intermittent fasting
    ". This concept proposes days of regular calorie consumption with days of minimal calorie intake. Namely 1200 -2000 calories on regular food todays and less than 25% ( 500 calories or so) women. And 25% ( 600 calories or so ) men. There seem to be (2) main ways of implementing this idea: the 5/2 and the 16/8 plan
    5/2 intermittent fasting is when you eat regular healthy food choices ( 1200 - 2000 calories / day ) 3 days out of the week and on 2 of those days you are consuming 500 - 600 calories or so of healthy ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Unconventional Ways Older Adults can Maintain an Active Lifestyle

    Unconventional Ways Older Adults can Maintain an Active Lifestyle

    A Study released by the University of Michigan Medical School in 2017 reported that regular exercise spurs healthy aging and helps with chronic disease management. Older adults can profit from aerobic exercise, strength training, stretching and balance work, the study said. The minimum requirement was that individuals train at least 3 x a week for 40 minutes.* *the study initially indicated 30 minutes. But I added an extra 10 minutes to take into account performing the Dynamic stretching routine and an aerobic workout. Perform anywhere from 3 - 8 minutes. The study went on to describe what Exercise improves in adults as we get older:
    Bone Density for increase bone strength: Decrease ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Knowing when to PACE your workouts

    Knowing when to PACE your workouts

    I've been noticing over the past few weeks to months that all of you who are training at Next Level are gaining in strength and aerobic fitness. Where I would like to see more improvement is recognizing when your body has reached its physical limit. Each session we should be pushing ourselves incrementally to make sure we get the most out of each and every training session. Namely, this blog is about how do we manage FATIGUE.
    Inparticular, as we get older we need to understand pacing ourselves a bit more to minimize injury. When training at the gym the goal is to push ourselves within a reasonable limit to change our bodies. In the course of these challenges a number of things are taking ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Turkey Chili

    Tips and Ideas for Smart Food Choices: Turkey Chili

    Here is a nutritious and tasty dish that you can prepare for either lunch or dinner . A serving size is 1 cup which equals about 8 fl oz. The nutritional analysis is: 380 calories, 27 g protein, 12 g carbohydrates, 19 g total fat of which 3.5 g saturated fat, 11 g of fiber, 980 mg sodiu m. Ingredients:
    20 oz packages of ground turkey breast
    (2) 28 oz jars of San Marzano Tomatoes ( Use the liquid )
    (1) can of tomato paste
    (1) 15 oz can black beans
    (1) 15 oz can of pinto
    (1) 15 oz can kidney beans
    (1) cup chopped onions
    (1) cup chopped green pepper
    (1) cup chopped red pepper
    (1) cup sliced mushrooms
    (3) Tbsp minced garlic
    (3) Tbsp black pepper
    (3) Tbsp chili powder
    (3) Tbsp ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Benefits of Fitness for Older Adults: The B.A.S.S System

    Benefits of Fitness for Older Adults: The B.A.S.S System

    We all know that exercise is good for us. But what levels and types of exercise should we be doing as we get older? My clients in Oakland who fit this demographic are encouraged to maintain as active a lifestyle as possible. I put together a number of activities at Next Level that focus on these main aspects of fitness:
    B
    alance
    A
    erobic
    S
    trength Training
    S
    tretching / Flexibility
    Sleep* ( in addition ) 1. B
    alance: The #1 cause of hospital admissions for older adults is slips and falls. Wobble boards, foam pads or standing on one foot. Practicing balance drills will help significantly minimize your risk for hip, back and head injures. 2. A
    erobic: A strong cardio-respiratory system ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

    Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

    Spicy Breakfast Grains: Ingredients:
    1 teaspoon Olive Oil
    1 cup coarse grind bulgur ( Whole Foods, Berkeley bowl, Food Mill
    about $5.49/lb.)
    1 1/2 teaspoons fennel seeds
    2 cups water
    1 teaspoon vanilla extract
    1/2 teaspoon ground cardamon ( optional )
    1/2 teaspoon ground cinnamon
    Pinch of Nutmeg
    1 cup blueberries or other farm fresh berries or fruit Heat the oil in a 2-quart saucepan over medium heat. Add the bulgur and fennel seeds and cook, stirring frequently, until the bulgur is light golden brown, about 5 minutes, ( make sure
    that YOU DON"T BURN the ingredients!
    ). Remove the saucepan from the heat. Carefully stir in the water, vanilla, cardamon, cinnamon and nutmeg. Return ....

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