Oakland Personal Training Blog - Next Level Personal Fitness Training

30 Nov 2023
Winter Health. What are the best vitamins?

Greeting , To the Grand Lake neighborhood in Oakland, CA As we approach the winter months. It behoves us to take extra precautious when the weather is cooler and damp. We all hope we can eat our way to sustenance. But, that is not always the case. One way to insure success is to take vitamin supplements. Listed below are well researched products THAT have a beneficial effect upon your body. Vitamin D: With less sunlight exposure, supplementing vitamin D can support bone health and immune function. Omega-3 Fatty Acids: Found in fish oil, these help combat inflammation and maintain heart health. Great for those not getting enough fatty fish in their diet. ....
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9 Nov 2023
Whey Protein: The Benefits of Using

Whey protein is a popular dietary supplement known for its numerous benefits, especially in the context of fitness and overall health. Here are some of the key benefits of using whey protein: High-Quality Protein Source: Whey protein is a complete protein, meaning it contains all (9) essential amino acids required by the human body. It is highly bioavailable, which means it is easily absorbed and utilized by the body. Muscle Building and Repair: Whey protein is particularly effective for athletes and individuals looking to build and repair muscle tissue. It provides a rich source of branched-chain amino acids (BCAAs), such as leucine, which are critical for muscle protein ....
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12 Oct 2023
Osteoporosis: Strength Considerations

Some of the keys to managing a condition like osteoporosis is to first figure out what are the main things inhibiting your movement and then finding a Physical therapy to teach you movement and home therapeutics and when your done with them find a local fitness professional to help you get into a structured fitness program. This fitness professional should be able to design a program unique to your current physical state. Coordinating with a physical therapist to discuss if there are any outstanding issues that need to be addressed so that when designing a program these areas can be focused upon in a workout. One of the first things a fitness professional should do is perform ....
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6 Oct 2023
Osteoporosis: Remedies to manage Osteoporosis

We all know or have heard of a friend or family member who recently was diagnosed as having osteoporosis or osteopenia . What are these conditions and how can a structured fitness program help you mitigate it's progression. What is osteoporosis? It is a progressive disease that causes thinning of the bone structure and eventually the bone stops regenerating. This can lead to mobility issues and bone fractures. Osteopenia is a precursor to osteoporosis and is the first stage which is thinning bone. This is a disease that affects people 50 yo and over. 1 in 2 women and 1 in 5 men will experience osteoporotic fractures in their lifetime. The number one reason older people ....
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13 Sep 2023
Apple Cider Vinegar: The health and fitness benefits

Hello GrandLake Neighbors, We have all heard the benefits of Apple Cider Vinegar . But, what properties does it have so that It can benefit me? Below is an moderate explanation of the purported health benefits. Apple Cider Vinegar (ACV) is often touted for its potential health benefits, although it's important to note that scientific research is ongoing and some claims may not be fully supported. As always, everything in moderation. Here are some potential benefits of Apple Cider Vinega r : Digestive Health: (ACV) may help improve digestion by increasing stomach acid production, which could aid in the breakdown of food and nutrient absorption. Blood Sugar ....
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11 Aug 2023
What the best sports recovery drinks?

In our last blog post we discussed the benefits of sweating and some of the complications that can arise from to little or too much sweating. In today's post we will discuss the variety of fluid replacement beverages out there that can rehydrate our bodies post exeercise. Water: Staying hydrated is crucial for recovery. Water helps replenish lost fluids and supports various bodily functions, including muscle repair and metabolism. Water also has a natural balance of mineral salts such as sodium, potassium, magnesium and calcium. Chocolate Milk: Chocolate milk is often considered a great post-workout recovery drink due to its combination of carbohydrates and protein. It provides a ....
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3 Aug 2023
The Benefits of Sweating.

Everyone sweats . Sometimes it's due to nerves, fitness, work related activities, or environmental. Sweating is a natural bodily function that occurs when your body needs to cool down. This happens as a result of your pores opening up and releasing water in an attempt to cool the body down. When we can't or don't enough we can have potential complications. It offers several important benefits: Temperature regulation: Sweating helps regulate body temperature. When the body heats up due to physical activity, environmental factors, or fever, sweating allows heat to evaporate from the skin's surface, cooling you down and preventing overheating. Toxin removal: ....
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18 Jul 2023
The Benefits of Eating Protein

Eating protein provides numerous benefits for the body. Here are some of the key benefits of including protein in your diet: Muscle growth and repair: Protein is essential for the growth, maintenance, and repair of tissues, including muscle tissues. It provides the necessary building blocks (amino acids) for muscle protein synthesis, helping to support muscle growth and recovery after exercise. Increased satiety and appetite control: Protein-rich foods tend to be more filling and satisfying than foods high in carbohydrates or fats. Including protein in your meals and snacks can help reduce hunger and cravings, making it easier to manage your overall calorie intake and maintain a ....
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3 Jul 2023
10 Health Tips for Business and Vacation Frequent Flyers

As a frequent flyer, it's important to prioritize your health and well-being while traveling. Whether you are traveling for work or for vacation these tips listed below can make your flight that more enjoyable. Stay Hydrated: Drink plenty of water before, during, and after your flight to combat dehydration caused by the dry cabin air. Avoid excessive consumption of alcohol, caffeinated beverages, and sugary drinks, as they can further dehydrate you. Move and Stretch: Sitting for long periods during flights can lead to stiffness and muscle aches. Take short walks around the cabin whenever possible and perform simple stretches in your seat to improve circulation and prevent muscle ....
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21 Jun 2023
Delicious and Healthy: Exploring Low-Calorie Substitutes for a Guilt-Free Diet

Maintaining a healthy lifestyle doesn't have to mean giving up all your favorite foods. With the right knowledge and creativity, you can discover a world of low-calorie substitutes that will satisfy your cravings without derailing your diet. In this blog post, we'll dive into the realm of low-calorie substitutes, exploring a variety of delicious options to help you stay on track and make healthier choices. Swap Sugary Drinks for Infused Water: Sodas and sugary beverages are major culprits when it comes to unnecessary calorie consumption. Replace these calorie bombs with refreshing infused water. Simply add slices of fruits like lemon, cucumber, or strawberries to a pitcher of water ....
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15 Jun 2023
Do you know the Eight parameters of Wellness?

Do you know the eight wellness parameters? These are suggested as the foundation for creating a well rounded physical self so we can live in this world. There are so many things that are pulling us in this life. Having a knowledge of these things can help us to focus on aspects of these ideas as they relate to our lives. Some of them we can do for ourselves others we me may need assistance with. Such as your personal trainer, your primary health care doctor, your chiropractor, a massage therapist and even your mental therapist. These examples show the multitude of concepts and people available to help you be the best YOU! Emotional Spiritual Intellectual ....
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16 May 2023
Five things too create a fitness mindset almost instantly.

How to you develop a fitness mindset? It is very important that you have a set of concrete ideas on how you want to be working out to get the results you are seeking. Saying you want to change is not the same as doing the things necessary to create a positive body change. Listed below are some mindset ideas to help keep me on track. Go to bed early This is one of the hardest things to do. We all know we need to sleep at least 8 hours to be fully rested. But, binge watching our favorite TV show, getting home late, or catching up on work or home projects, always seem to push us past our ideal bedtime. We have to plan to sleep. If you need 8 hours figure out when your going to ....
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The Six Steps to becoming Athletic everyday.

If you live in Oakland. You just happen to live in one of the best places on earth.The City despite it's reputation has an abundance of things going for it. Temperate weather. Walking trails, bike paths, outdoor athletic facilities upgraded with the lasted calisthenics equipment. There is so much to do. Go to Lake Merritt and you'll see all manner of people participating in all forms of physical activity. Oakland isn't the only city that has nice public amenities. You just need to know where to go. In Oakland ( where Next Level Fitness is located ) we are in the Grand Lake area of Oakland. Near Lake Merritt. The neighborhoods have may stairs and hilly streets that we can get a ....
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19 Apr 2023
How sleep can optimize your fitness

Hello Potential Clients, Sleep is an important component of our health paradigm. Yet it is one of the most difficult things to pin down. cause of the hectic western world that we live in. Sleep can only be possible when we prep the things necessary to facilitate a good night's sleep. Prepping yourself for good zzz's Program your watch to remind you that you need to go to bed at least 15 minutes before you lay your head down. Read a book! Watching TV or playing video games can stimulate your attention centers in your brain and instead of slowing down , your thinking speeding things up. A book can slow things down and make sleep a bit more possible. Turn of the blue lights. LED ....
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11 Apr 2023
Taking Control: Becoming your own health advocate

Hello Potential Next Levelers, I want to talk about how you should be your own biggest cheerleader. How to be your own best health advocate. All of us should have access to a healthcare provider who we can ask questions concerning our health. The best way to have a meaningful relationship with a provider is to be a " health advocate " for yourself. This doesn't mean being a confrontational patient but rather a " proactive" patient. the more engaged you are in your health the more aware you become about your overall well being. Listed below are some conversation starters with your doctor: Are there any evaluations that I need to have? How often should I get a ....
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30 Mar 2023
The Expert’s Guide to talk yourself into regular exercise

How many times have you tried to talk yourself out of doing your exercise? A few times......or All the time? I you caught yourself saying these things: I'm too tired. I'm too busy. It's too late. Then join the millions of others who struggle with the same issue. Are there ways to combat this? Yes. This blog with give you a starting point. To overcoming these objectionable objections. But, you'll have to put in a little work to identify why you say these things and how to reprogram yourself to do a better job. Once you improve your train of thoughts you can make a stronger commitment to yourself to exercise. It all starts with........ Examining your " negative self ....
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21 Feb 2023
3 Things that can help fuel your body.

Food is the fuel that powers our body. We all eat. We all like to eat. But, to eat properly is to help feed your body the right nutrients so that you can perform optimally when working out in the gym. " If you can't pick it from a tree, dig it from the ground, or catch it from the sea. You shouldn't be eating it" Now that holds true if your options are plenty. But, at times we need to "augment" our diet with other nutrients. Such as shakes of whey protein and supplements such as creatine to name a few options. I list below 3 things that you should be doing to make sure you are fueling your body optimally. Set up a eating schedule : Before you go to sleep. You ....
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14 Feb 2023
7 things you didn't know that can help with low energy

It has been estimated that 42% of Americans report that by the time they have to begin their day they already feel exhausted and want to go back to bed. Now, this could be related to: staying up late medical condition over exertion stress poor food choices Any of the above except " medical condition " is within the parameters of our control. Below, I will list 7 things that you can do to limit low energy in your body. Protein: Having protein with your meals ( breakfast, lunch, dinner ) can help increase your energy to your working muscles. Protein such as poultry, lean meats, fish eggs, dairy nuts, grains These foods listed above when eaten in the ....
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31 Jan 2023
How to beat the Afternoon slump after lunch.

Ever eat a meal particularly at lunch time and a few minutes to hours later you feel tired and ready to take a nap? Well you're not alone in this experience. What is happening to you is AKA " Post-Lunch Slump " Hanging with your co workers and getting a burger, fries and a soda. Then in all the reverie you think" you know what I'm going to get is a milkshake ! " then you head back to work bloated and burping and then you sit at your desk and while trying to work, your eyes get heavy and the office chair slowly becomes a " Laz-z-Boy " and before you know it your snoozing a few minutes with your head like a "bobble", up and down like a car ornament. Then try keeping ....
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24 Jan 2023
Can coffee make you tired?

We all like a sip of coffee from time to time. In a America we have an abundance of coffee spots from Peet's to starbucks hipster baristas to long serving mom and pop breakfast restaurants that along with most meals a cup of coffee is just brewing a few minutes away,. People say they drink coffee for its taste, but for a vast majority it's the Caffeine!! This "natural stimulant" is the main ingredient used to start most if not all days. The age old question is how beneficial is coffee and can it aid us in living a healthy life. I will confine this blog to the whether coffee is a good for working out: Caffeine boosts energy in the short term. On the cellular level caffeine as a ....
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9 Jan 2023
Maintaining Joint health

In America, 1 in 4 adults has some form of arthritis. It doesn't depend on age, gender, genetics. But, there are somethings that can contribute to joint pain. They are : Weight : People who are overweight are more prone to developing joint wear and tear. Being overweight can affect weight bearing joints hips, low back and neck. Developing proper food choices and establishing a regular fitness routine can help you to minimize stress on your joints. Infection : There are a number of bacterial injections that can injure joints. If you are experiencing swelling and pain with no obvious trauma. Consult your doctor as ASAP! J oint Injuries : Life is full of bumps, bruises, slips ....
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14 Nov 2022
Water is the Essence of Life

Hello Next Levelers and Potential Next Level Clients, I know we know this but it doesn't hurt to go over it again. YOU NEED TO DRINK WATER!! Ok. I said it again. Now you know what you already knew. The question is what are you going to do about it. Let's review some of the benefits of regularly drinking water Water does the body good by: maintaining proper hydration levels controlling body temperature regulate heart rate provide adequate blood pressure support healthy metabolism protect the spinal cord lubricate your joints It has been recommended by the US National Academies of Sciences, Engineering and Medicine to have a daily intake of ....
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20 Oct 2022
When is the best time to drink Water!

Hello Potential Next Level Clients, We all know that water is beneficial to us. The more we drink the healthy benefits to us can help us stay healthy and minimize some of the detriments that happens when we don't drink water. Such as: dry skin hunger pangs poor urine flow not able to eliminate toxins through urine hard stools bloating dry mouth So drinking water on a regular basis can help you prevent the aliments listed above. But, what is the best time of day to maximize our bodies hydration? Drinking randomly through out the day is good. But, are there times during the day that we can ensure we are staying a float. Below, I have listed for you ....
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13 Oct 2022
Water. The best beverage on Earth

Water is the essence of life. Without it we can't live. There is no life without it. As precious as it is, it's a necessary nutrient to help us maximize our fitness potential. What are your options if you forget your water bottle or on the road you don't want to buy 16.9 fl oz for $3.50pm. Below are some alternatives to consuming water if you don't have H20 near you. Oatmeal : When cooked with water or milk the oats absorb liquid. Eat them and you get hydrate. Rolled oats or instant are beneficial. Low-fat or fat free :Milk hydrates better than water and sports drinks. It's due to milk protein and has electrolytes ( mineral salts ) that can help replenish your body. ....
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16 Sep 2022
Blood Pressure: Ways to reduce your risk for Dementia

Everyone know that having high blood pressure can lead to a host of aliments such as: Kidney failure. Heart disease New evidence published in the British medical journal The Lancet Neurology has stated the middle aged people between the ages of 35 - 45 who if they have increased risk factors such as: smoking lack of activity overweight obese diabetes can not only increase risk for heart disease but increase risk of mental deficiencies. ( Dementia ) What are some of the ways we can reduce our risk? There are a few ways we can do this. Ways to Lowering our blood pressure Lose weight : Having an ideal body weight where there is a ....
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10 Sep 2022
Some Holistic approaches to reducing Blood Pressure

In the last blog I sent. I outlined a chart that helps you to figure out what your blood pressure range should be. In this blog, I'm going to discuss some of the best activities to help you manage and control your blood pressure. Fortunately, these are low tech activities that don't involve: medication doctors The only thing you need is a quiet space, a mat, some small weights and your good to go! Mind-Body activities that can help you lower your blood pressure would be things such as; yoga, meditation and going on walks or hikes. According to an article in the European Journal of Preventive Cardiology the above listed activities were able to lower blood ....
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30 Aug 2022
Do you know what your blood pressure should be?

....
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19 Aug 2022
How to strengthen your knees. Part 3

This is the last in a 3 part series of how to treat an injured knee and when to go see a healthcare professional. We reviewed the different types of knee injuries and then we described how to go about treating a knee injury. Now we are going to cover what it's like to strengthen and rehab a knee. Strength training when done properly can increase flexibility and the strength around the knee joints. Lunges Squats deadlift balance activities calf raises To name a few movements that can be helpful in minimizing and at times eliminating knee dysfunction. Activities such as bike swimming elliptical rower hiking Can help ....
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11 Aug 2022
How to treat injured knees. Part 2

Greeting Potential Next Level Fitness Client, In the last blog I was discussing how to prevent knee injury. In this blog I want to discuss more specifically what treatments are available to help you recover from knee discomfort. Listed below are some common approaches to treating and injured knee rest OTC ( over-the-counter) medicatications compression pain relief elevation ice wrap However, it depends upon the traumatic event that is causing this pain. Such as; Twisting Landing awkward Being run into Falling Slipping Bumping into something These are a few of the incidents that befall those who experience knee pain. Some of ....
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27 Jul 2022
How to build stronger knees. Seven things you can do now!

Hello, The knees are one of the most mobile joints in the whole body. But, from time to time we can experience aches and pains around our knees. What are the causes of knee pain and what are some of the best ways we can minimize discomfort and dysfunction. Listed below are some Common knee ailments and injuries are: torn cartilage sprain of ligaments strains of muscle fracture rheumatoid arthritis diabetes osteoarthritis Symptoms can range from : swelling weakness stiffness and lack of function ( can't bend knee ) Below are (7) things that you can do to keep your knees strong Strengthen muscles: The quadriceps and the hamstrings are ....
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13 Jul 2022
What should you wear to the gym?

Well you started your workout. Congratulations!! You have the right fitness professional to help you begin your fitness journey . But before you jump in what are some essential items that you should be taking with you on your first day of fitness training? The key to having a good workout are (5) things: Shoes: Your on your feet all day ( depending upon what you do for a living!) and walking and sometimes running to get around. Having comfortable and well fitting shoes are a much. I wear Alra and Merrell shoes. I've found them to have the best fit form my feet. They have the wide toe box which makes my toes spread out more so I have more surface area to navigate my ....
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8 Jul 2022
How often you should go to the gym as a beginner?

We all want to get in shape. We read the magazines, we see the videos an we even talk to our more disciplined friends about how to get fit and stronger. It's not like people can't get in shape, its just having the structure and plans to consistently workout and stay regemented to get to the finish line. All it takes is the first step The best way to ensure suscess is to get a Fitness Professional ( aka personal trainer ). If you find the right one ,it'll take all the frustration away and you can begin to see measured changes in your body. What are some of the qualities you should be looking for in a fitness professional? Here are a few: personality academics ....
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Hit the Snooze Button! Sleep Apnea can cause more than poor sleep

Sleep is very important. But, snoring can make it a bit difficult. Especially, when it's one of your loved ones. What is good approach to alleviating snoring which can lead to sleep APNEA. Those people at risk for: Cardiovascular aliment ( high blood pressure, arrhythmia) Increase body weight ( overweight or obesity ) Diabetics Symptoms you may be at risk: dry mouth night sweats nighttime urination morning headaches night time cramping Night reflux ( acrid reflux ) Treatment Oral applications to hold the lower jaw forward reducing airway blockage CPAP ( continuous positive air pressure ) A medical device that uses a face mask or a mouth ....
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23 May 2022
What does a fitness assessment do?

What does a fitness assessment do? In this video, I outline what goes into a fitness evaluation and how these fitness metrics are used to create a fitness program for a client. Follow up with me if you have additional questions. Next Level Fitness A. Pigott DC ....
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14 May 2022
When vegetables are just as good as eating Meat!!

Greeting to you all. Today's blog concerns veggie alternatives to meat. I listed below a recipe I recently made: Shepherd's Pie. I've list below the recipe I found online . But, here I summarize some of the ingredient changes that I made. Eating healthy meals without consuming meat can be a challenge for most people and families. Growing up in America ,we are taught that protein is meat based, but there are alternatives to eating our four legged friends so that we can still get the " protein benefits " of meat by eating good quality vegetables. Look at a recipe like Shepherd's Pie. Traditionally, it's made with ground beef. but in the description I will give you ....
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7 May 2022
Allergie Season is upon us. A few tips during on managing your risk.

Now that we are all going out into the world after having been sequestered in quarters for almost 3 years. We look forward to going out for food and socializing with friends and family in intimate spaces. But, there is something lurking outside in the environment that we haven't been exposed to for quite sometime............ POLLEN! Pollen, the the super small seeds and material that flow in the air, laying down on fertile land to grow the flowers and the food we need to live on this planet can wreck havoc on our immune systems and if you don't become more proactive on prevention you can run the risk having having a serious allergic response that could put a serious damper on all ....
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28 Mar 2022
What to Look for in a Personal Trainer

Check out my latest video and see what qualities you should be looking for in a fitness professional. Have questions? Ask! ....
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18 Mar 2022
What to eat when your Busy!

Hello Potential Next Level Client, Getting stuck in the fast lane seems to be a way of life for most of us these days. Too much to do ( work schedules, kids schedules other commitments have limited the time that people spend on taking care of themselves in relation to smart food choices and physical activity. It's easy at times to say that " we need to make a commitment " which is true......... but easier said than done! If you want to change you need to do it immediately as the thought occurred to you. Not to ponder its' significance! I fear to many do the latter rather than the former . In particular when it comes to food choices. How do we eat better when we are ....
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9 Mar 2022
5 Simple Steps to Self Improving your life

Greeting future N ext Level Clients, We all search for our place in the universe. Some know exactly where they are are going and others need some time to figure it out. Having some "life tools" can be helpful in creating a new and improved version of you. Listed below are 5 tips on how you can make wiser choices and begin to create the new reality that you seek and desire. Be consistent : Make a commitment and stick with it. Have friends : Everyone needs a support system do your best to maintain good relations with family and friends Help others : If you can reach out and help someone make a contribution to a charity, volunteer your time. These acts can help ....
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22 Feb 2022
Using Breathing to Control Stress

In our last Blog post we discribed ways to relief stress by: Being Active Creating Quite spaces Getting an adequate amount of sleep Having more social connections Another tool in the arsenal would be to learn proper breathing techniques. A simple way to perform breathing is to: Breathe in through your nose and count to four as you do so. Focus on inhaling as deep as possible filling your lungs Hold your breathe of filled oxygen for 4 seconds BREATHE out slowly through your mouth ( pursed lips ) for 4 seconds Upon EXPIRATION hold your breath for 4 seconds REPEAT these steps until you feel a relaxed sensation throughout your body and then you ....
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12 Feb 2022
Stress Relief: tips to manage day to day stress

Hello to you all, How do you manage stress? Living in the world there isn't anybody who hasn't been under some kind of pressure to meet a deadline , deal with unpleasant people and just be overwhelmed by day to day live. How we respond to our stresses can have a big impact on our overall health. Listed below are some tips on how to cope and manage a pressure filled day. Be Active: find an activity that you like to do. living an active lifestyle can reduce your risk for stress related problems. Participating in regular fitness training can lower anxiety and depression. Fitness is an excellent way to promote health and well being. Exercise reduce cortisol and known stress ....
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5 Feb 2022
An Aspirin Update

Aspirin is used primarily as pain and anti inflammatory mediators. Recent reviews by the AHA ( American Health Association ) is reassessing the use of aspirin as a preventative measure to minimum the risk of a CVD ( cardiovascular disease ) in persons older that 60 years of age. The long term use of low dose aspirin may give the user an increase risk of blood clotting and lead to someone getting a CVD. Which is exactly the opposite of what your trying to do!! It has been found that long term use as a prophylactic can cause gastrointestinal bleeding which as lead to the increase formation of clots in the blood. Aspirin, still has benefits as a pain and anti ....
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23 Jan 2022
Nutrition 101: How to eat for Good health.

Nutrition 101 : Eating for your best health As we begin the new year, Can we in 2022 start off in the right direction by making sure we are making wise choices. Eat to lose weight is not a misnomer. It's a FACT! I have listed below an outline that can help you navigate the essential points of becoming more aware of food and how energy dense it is and how it affects your body. Eat plenty of whole grain carbohydrates, especially those high in fiber ( Breads and grains ) Eat plenty of fruits and vegetables ( @ least 2/3 of your plate should comprise this food group, minimize dressings ) Look for low-and non-fat dairy products ( milk, non dairy, yogurt ) Go ....
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Creating a Family Fitness Plan in 2022

Welcome to the year 2022! Hope all of you had a festive holiday season. Now that we are starting a new year. It's always a good idea to establish goals and milestones that you would like for yourself and your greater circle: Your family! In order to establish these " family fitness "goals I have outlined for you a quick guide to help create a plan for 2022. Get into a regular exercise routine Research shows that exercise benefits all people: young children seniors those with chronic aliments pregnant women active people The key is to find an activity that all of you can enjoy and stick with it! Try and brainstorm together events that you can all do and be ....
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Benefits of the massage gun

Hello Fitness friends, We've seen them on TV, magazines and probably in your chiropractic, physical therapist or at your local gym.This small yet powerful tool can help you relieve tight and sore muscles. Why are these tools cool and helpful?! Well, if your not near your chiropractor or massage therapist and you need " !RELIEF NOW! " These machines can provide short term reduction in pain/discomfort. Whether it's work related ( possible work comp issue ) as a result of sitting at a desk or standing. A fitness enthusiast and/or athlete recovering form a workout or a game. Percussion massagers are beneficial in filling the void before you see a health professional. How it ....
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Supplements to enhance your immunity

Many people do not understand the benefits the nutritional supplementation can have on helping the body to not only function better but be more resilient in fighting of dis-ease. Taking pharmaceutical grade supplements such as Vitamin E, A, Zinc and Vitamin D can have a positive effect upon the immune system in particular when addressing the healthy lung tissue. Breathing and eating are some of the major pathways by which pathogens into our bodies and cause inflammation. Reducing inflammation is paramount to maintaining a healthy body ecosystem. The supplements I listed above are of importance due to their unique anti-inflammatory properties. Utilization of these nutrients can ....
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How to Train Effectively during the Winter months.

Hello and Welcome Back!! Well, we are coming to the end of the year 2021. We have experienced a lot of changes and there is still some uncertainty concerning how we all will fare this winter season, particularly as it relates to " colds "and " flu " The best remedy to address an individual's risk for developing respiratory illness is to strive to maintain a fitness level that is functional and user friendly. Exercise is usually the best medicine to help you overcome any chances of having a respiratory or physical body breakdown. In this recent article in the British Journal of Medicine , it states upon literature review that increasing the aerobic capacity cof your lungs ....
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7 Effective and Proven Brain Strengthening exercises

Hello again, I recently came across some articles talking about the topic that I have written about for you today. As we get older we increase the likelihood that we will experience some form of mental decline. We never would want that, but if we don't practice some if the techniques listed below you may be on a course of no return. I have looked on the internet to find you the best ideas out there concerning maintaining a healthy mental space in our lives. I can't guarantee that they will work, but i can guarantee that if you don't try you will not be successful. Therefore. Don't try . Do! Alzheimer's and Dementia are two of the most common forms of mental decline that the general ....
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Making time for yourself. Down time

Have you ever heard these phrases? Slow down Take it easy Things will work out All's not loss You have time I listed these phrases to illustrate the beginning of my topic. We all "ass-sume" that things are simple and can be done with the snap of a finger. As well meaning as these phrases or statements can be. They can at times minimize the significance of being able to create an environment where you can truly make TIME for yourself. I have listed below some 4 tips to help you create an ideal environment for you to find downtime to recharge your batteries: Use your hands: Here are some things you can do with your fingers besides texting! Paint, make ....
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Mindful Fitness: How to be more Engaged in your Workouts!

Hello Neighbor, As a fitness professional it's our job to ensure that clients are getting the maximum results from every session they attend with us. One of the challenges is getting clients to stay focused throughout the exercise session. In the video I share some tips and ideas on how you can get more engagement from your sessions and help your clients reach their fitness potential. There are 2 ways to achieve this. Internal and External stimulation. Using verbal, visual and touch to emphasize areas of the body being worked and what muscles are involved in creating that action. Having clients "tune "into their sessions will help them become more focused on their fitness ....
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Managing Heat: How to Exercise safely in hot weather.

The CDC ( Centers for Disease and Control ) reported that data extrapolated between the years of 2004 - 2018 ( 14 years ) showed an average of 728 deaths per year from heat related injuries. In the US alone there are at least 65,000 emergency room and hospital visits just for heat aliments alone. What are some of the best ways to prevent heat injuries when a person wants to live an active fitness lifestyle? Extreme heat Impact One of the best ways for the body to cope with external heat is to Sweat. Sweating is the bodies attempt to maintain a balanced body temperature of 98.6 *. Sweating can be compromised: if we wear tight, non breathable clothing Not hydrated properly ....
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3 Things you can do Now! To Adopt healthy eating habits!

Adopting healthy eating habits can be challenging but by and large if you have a plan, keep to a schedule and forgive yourself if you slip up. You can begin to take control of your health and start the process of making smarter food choices. Listed below are 3 things you can do to start adopting healthy eating habits. Move more I've found that lifestyle changes are successful only when they are straight forward and relevant. When it comes to exercise. People have too much of a tendency to " go all out " I realize that your motivated. But jumping right into it can cause you to: get injured get discouraged stop your efforts A more realistic approach would be to ....
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Gyms are open! So, where are you?!

In the State of California we have been opened for business since June 16, 2021 Now that we are getting back to " normal" when are you getting back unto the fitness band wagon? The only way that is going to happen is to first figure out what is it that you really want to do. Just like the job market people are taking their time to find the right fitness place to help them get back to pre lockdown activity. Especially, after what we went through the past 18 months. One of the first things to do is too see what fitness resources are available in your neighborhood. As a result of the lockdown, we now are use to staying close to home. So find what services are near you to help make ....
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How to Read a Nutrition Label properly!

The Nutritional Label . Something that we all should be familiar but may not fully appreciate the benefit it can give to our lives. The FDA has updated the Nutrition Food Label . These new changes can make an impact on your daily nutritional needs. Firstly, to make reading food labels beneficial it is prudent that we take the time to figure out what your daily nutritional needs are. The best way to do that is to schedule an appointment with Next Level Fitness and you can utilize the I nbody 270 body composition analyzer which will measure your weight which consists of 3 things: Water Fat Muscle Based on these metrics the Inbody 270 will calculate your ....
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The 4 best practices for Men to maintain their health and reduce risk!

Hello, There is a issue concerning the lack of pro activity of men in dealing with there health issues. About 2/3 Men are less likely to see a Doctor according to a 2019 Cleveland Clinic survey of 10,000 current and past clients. On top of this 20% are less likely to be forthcoming with regard to symptoms they may be experiencing. That lack of candor can increase the risk for common diseases such as: High blood pressure Prostate Skin cancers Diabetes As always early intervention is the best medicine to make sure we reduce our risk for illness. Some of the issues plaguing men in taking responsibility for their health is the machismo culture that is pervasive among ....
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How does "Oxygen Debt" help you lose weight!!

Oxygen Debt what is it and how can it help me to change my body. Definition of oxygen debt : a cumulative deficit of oxygen available for oxidative metabolism that develops during periods of intense bodily activity and must be made good when the body returns to rest How is that applicable to my exercise? Well, to sum it up look at this video . Like running, hiking, biking or any endeavor that involves cardio. Oxygen debt is when you are stressing your cardio respiratory system and there is a slight deficit between oxygen uptake and utilization between the heart and lungs. The most simplest explanation of oxygen debt is when the intensity of the cardio ....
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Three solutions to managing your Workplace during Covid -19

For many of us during Covid working @ home has its advantages and disadvantages. One of the disadvantages has been the consistently engaging in the new medium of communication which is: VIDEO Conferencing. While this medium is not new. The usage of it has exploded worldwide as a result of the pandemic. Those most readily to adapt have been able to take advantage of this technology and continue to earn an income for themselves. While that in of itself is important what has developed as a result of this adaptation is the mired number of complaints of musculoskeletal ailments that either were present or manifested right after March 16, 2020. Lenovo Technology Group did a ....
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Bouncing Back after Covid lockdown!

1000 of people have become sedentary as a result of the covid 19 pandemic. As social distancing and lockdown measures suspended access to physical fitness centers. People have resorted to a few different methods to maintaining their healthy lifestyle. From videos, to live streaming or outdoor workouts people have been trying to maintain a creative edge in staying healthy. Science knows that there is a direct link between physical inactivity and chronic illness. Eating crappy food and sitting down in front of the TV or computer hasn't benefited people much. This being done of the past year has seen a rise in the waist line of many Americans and coupled with the anxiety of "not knowing" ....
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How to have a Healthy Gut!

Recent science has illustrated the benefits of having a good balance of healthy bacteria in our digestive system. It has been found that good gut health leads to a healthy, longer life and less risk of disease. The case for a healthy gut is rooted in the condition called DYSBIOSIS. Which is when the bacterial flora in the gut is imbalanced and leads to inflammation in the gut lining. This condition can lead to " Leaky Gut Syndrome " Where the lining of the small intestine is perforated ( small holes in the intestinal wall ) and its contents leak into the surrounding tissue. As a result, inflammation can arise and lead to : diarrhea constipation upset stomach allergies These ....
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The world is Coming back to Normal. Are you ready?

It's seems as if there is light at the end of the tunnel as we near the end of the crisis we have been dealing with for the past 16 months. As the #'s drop and the vaccine is being distributed people are beginning to resume some sense of a normal routine. How do you proceed back into the world after a lockdown? The first thing is figure out what you want to be going. Then begin exploring whether that endeavor is feasible. Determine your comfort level. Is it 1-1 or small group training. If small group training what are the class sizes? Are they outside or online? Once you determine a facility. Call ahead of time and find out their hours ,days and times of their classes and/or facility ....
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How to press your Fitness Reset button

Hello Current and Potential Next Levelers, Every year we begin a new year in our fitness endeavors as we make an attempt to get your body back in shape. How do you make your fitness goals a reality? Well we start with reset by analyze your : palate : what are you r daily food choices digestion: are you having digestive issues that can prevent you from assimilating nutrients in your diet metabolism: how are you fueling your body Attitude : perception of yourself Once you get a idea of what you need to improve upon you can address it by following these 5 action items: Food : What is the most important meal of the day? The one after you wake up. BREAKFAST!!! What a cool ....
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Women's Health: Telltale Signs that you are having a Heart Attack

Unbeknownst to many, women are at risk for developing and having stressors which can affect their hearts and lead to life changing and altering affects. It is prudent for us to not only understand what leads to heart attacks in women but most importantly how can we ( and I hope we never too ! ) know when a loved one is in the throes of an episode. A heart attack is when one of the arteries that supplies the heart with oxygen gets closed off and starves the heart. This blockage can occur due too: Diet: poor food choice, irregular eating times, skipping meals Stress: work, relationships Metabolic: diabetes, liver Here are some statistics from ( Heart & Stroke Report 2018 ): 78% ....
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How to properly use your bathroom Weight Scale!

Most of us weigh ourselves on a daily or on a fairly consistent basis. But what is the best way to insure that you are using your bathroom scale efficiently ? Below I have listed some tips for YOU on how to maximize your results using your bathroom scale. Before we begin if you have a rickety old scale , GET A NEW ONE!!!! Make sure your scale is clean and doesn't have dirt or moisture on or it. Make sure that your scale is on a " firm" flooring! No mats, carpets. Hardwood or tile is preferred. Check that its calibrated. Adjust the floor knobs on the bottom of the scale. Put a " leveler" in the middle of the scale to see that it's level. Figure out what is the best time to weight. For ....
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How to Create a Fitness Plan.

Hello Fitness Friends, In my last blog I spoke on the topic of " Learning from your fitness Past" . Only by studying what worked and didn't work concerning your fitness efforts can you figure a plan to proceed forward. Once you have analyzed and figured it out. Where do you go from there? I listed for you some action items you should be undertaking to make sure that this time. Your commitment to fitness is successful and you going to create the idea body for yourself! Begin by: Picking the days and times that work with in your schedule. Accessing what fitness equipment you'll need. Based on your workout space what equipment should you have? How long should I workout? Start with 30 ....
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Tips for Lifelong Weight Control

Welcome to the year 202!! Let's hope this year will be better than the last. As we begin again, so do millions of our fellow citizens as they start the process of losing weight (again) isn't easy, but it can be done, Especially, with a structured and well thought out fitness plan. The first thing to ask yourself is why do you want to lose weight. Be honest! Many people make unrealistic goals that can never be achieved. Such as losing 20 lb. in a month. never going to happen . The key to losing weight is following a reasonable and sensible daily activity regime that is very user friendly and you can do regularly with out any undo stress. Your primary focus in the beginning of your ....
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Fitness Lessons: Learning from your Past

I have not failed 10,000 times. I have successfully found 10,000 ways that will not work. Thomas Edison All of us, either current, or in the past have tried and failed at a great number of things. Some of us tried again with a different approach and others never tried agin. Beginning something new is not fraught with challenges. The key is how to we make our attempts as successful as possible and minimize setbacks that may derail our progress. The best way to ensure a successful endeavor is to reassess what attempts in the past were successful and which weren't. Taking this nuanced approach to your fitness well being is just as prudent. Think about your past attempts to kick ....
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Headaches what is the Cause?

I have been getting a # of clients telling me about how they have been having headaches. At some point in our lives we all may experience "headaches" The degree of the experience is likely due to a # of factors some genetic and some environmental. Headaches are never pleasant. In fact it's one of the conditions that leads to people going to the doctor. Although there are a # of medications both OTC and prescription. A real cure eludes us in eliminating this aliment. The WHO indicates that between 127 - 300 million people experience HA like symptoms on a regular basis. Unfortunately, a vast majority of these people are women. One reason for this disparity maybe a result of the hormonal ....
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November Video Or The Month: The Benefits Of Water, Weight Loss & Immunity

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How to prevent Winter Weight Gain

Many people have a tendency to put on extra weight during the holiday season. In our sedentary culture, where more than a 1/3 of the population is dealing with some amount of " excess weight " The winter season can contribute markedly to how you are able to control your lifestyle during this most festive time of the year. Those extra pounds may stay around year after year. If you aren't mindful of what you are eating and not doing the most of: exercise Increase in weight can lead to these conditions: Obesity Diabetes High Blood Pressure If you have a tendency to gain weight during the holiday season . It behooves you to begin to make a plan or at least create a strategy to tackle ....
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Making a Plan for Fitness Success! Part Two

Hello everyone! Hope you are well and in a good space! In my last blog I touched on the theme of " Managing Stress" so that we could get active and maintain our fitness during this difficult time. I wanted to add to the touch points I made before: anxiety depression fatigue anger apathy to be able to cope with the above triggers We need to create: A Supportive environment. Having family, friends and if possible co-workers either join you or hold your feet to the fire. Helps to make good habits stick! Hold ourselves accountable.Make a fitness journal mapping out your fitness schedule. Wear an iWatch, FitBit, or any accurate "tracker' to help you reach stay on point with your ....
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Making a Plan for Fitness Success!

Aurora and Michelle are best friends who do everything together. Going to movies, restaurants, on trips. It's been that way since college and have kept in touch since jobs, marriages and kids. But like all things "other things take importance". When it came time for Aurora and Michael to make " me time " for themselves they decided to make an effort to exercising together 4 x a week . While it worked for a few weeks over time Aurora started to added running in on time that Michelle couldn't. Then Aurora who played soccer in college joined a co-ed team and was adding another 2 days of activity to her weekly routine. Meanwhile, Michelle tried running but got discouraged " as she put it ....
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So, When are you going to start exercising again?!

It's been about 6 months since the world as we know it came to a grinding halt due to the Covid 19 pandemic. Things that we took for granted as every day isms are now a thing of the past. For now. As a result of the world wide lockdown maintaining a fitness based lifestyle has been quite a challenge. As soon as the orders came down to "stay in place" all things fitness related at stores and online whether hanging on a shelf or laying on the floor WAS GONE!. Talk about supply and demand! Before the pandemic, you could go to any Dick's Sporting Goods, Big 5, or SportMart and you'd see all kinds of exercise equipment littering the store floor. Not so ANYMORE! As a result of the lack of ....
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How to Exercise Online

How to utilize online training to get maximum benefits. Now that we are 6 months (+) into the Covid-19 pandemic what are the resources online to maintain an exercise program: First, you have to find a trainer. Look for someone close by where you live. Why? Because they are in your neighborhood and are more than likely able to give you the resource tips on where you can train outside if some of your activities are to be done outside. Second, Does this person have credentials and most of all do they have experience! Experience and the ability to work with a wide variety of people can make the difference between a good trainer and an excellent trainer Third, Does the person you ....
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Heat Wave: How to Keep the Body from Burning!

I have enclosed for your review a link to the CDC website outlining the best practices in approaching dealing with hot weather: https://www.cdc.gov/nceh/features/extremeheat/index.html#:~:text=Stay%20in%20an%20air%2Dconditioned,light%2Dcolored%20clothing%20and%20sunscreen . Please make sure: You are in a well ventilated area. If not air conditioning have you fans facing the door or window so as to suck the heat out Make sure you are staying hydrated Eat light foods. Salads, fruits, nuts. Minimize having to cook inside Wear comfortable clothes. Stay shaded as much as possible Minimize expending energy Do you best to follow the guidelines and use common sense!! Next Level Fitness ....
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The Power Of Fiber

Fiber is a necessary nutrient in our diets to help us regulate a number of vital functions in our bodies. According to ythe American Journal of Lifestyle Mediceine 95% of Americans afre deficeient in fiber in their diest. Fiber aka "roughage" comes in two distinct forms: Soluable: 25 - 38 grams Insoluable : 5 - 10 grams The balcene that both of theses fiber forms hav on our bofies is emmeience. Below is a partial list of the many benefits of adding both forms of fiber to your regular diet: low cholesrtrol decrease LDL ( low density lipoproteins ) promotes weight loss : Adding fiber helps "bulk" meals to slow digestion which promotes "fullness" helps mange diabteese : helps ....
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How Water plays an important role in Immunity

Water is the gift of life. All living systems on the planet earth require water for its function. As a result water is essential in the maintenance and function of the human body. Water definitely plays an important role in fitness. We know we have to " stay
hydrated
" while we exercise and most prudently when we are not exercising. But as always what is the proper amount of water to consume on a daily basis? Well ,the literature is numerous but not agreeable on what the ideal amount of water to consume. The "rule of thumb" has been to take 1/2 your body weight in fluid ounces and divide that # ( by the fl oz to be consumed ) * i.e 16.6 fl oz or 8 fl oz*
The other measure has ....
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July Video Of The Month

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Timing your Workouts. The difference between success and failure!

Determining what the best time of day too workout.
Will help you to maximize your training potential and continue to have regular and consistent sessions as you progress forward on your fitness journey. One of the first things I ask prospective clients is "Are you a morning or evening person?" Trust me. Clients always for some reason what to choose the opposite of what is ideal for them . If your an evening person don't make a commitment to the morning if your not @ 100%. It only sets you up for failure! Let's take the time to look @ what a morning and evening session may look like to you. Morning 5:30 AM - 9:00 AM
According to a study in " National Association of Sports ....
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Feed your head with Fitness!

Hello Friends, We all exercise to lose weight and build muscle. But new research is now finding that fitness also builds new brain tissue. As a result, we may be boosting our health by 50%. The goal as always is to build a stronger body. Now there is evidence that brain function can improve and we can approach our training a little bit differently. Exercise is known to reduce stress ,depression and anxiety if performed on a regular consistent basis. It's benefits are just as effective as :
antidepressants
psychotherapy Exercise, due to increase oxygen in the brain causes the lungs to expand, as a result of aerobic activity ( activities > than 2 min ) brings more oxygen to your ....
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The Power of Potassium

What is K+ ( Potassium ) Read this article from the NIH ( National Institute of Health ) It is an essential mineral salt found in foods that can help our bodies regulate a variety of functions:
Blood pressure ( stimulating relaxation of blood vessel walls )
Recover from muscle spasms ( as a result of sodium (Na+) imbalance
Regenerate muscle so you can workout again ( speeds up mineral absorption to push harder during a workout ) Unfortunately, most people do not eat enough potassium rich foods to adequately store K+ in their bodies. Due to the types of meals we eat or SKIP
we don't consume as much of this important nutrient. If anything we eat foods high in SODIUM
(Na+. aka ....
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June Video Of The Month

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7 Steps to Better Family Fitness

We all strive to be healthy and we all want our families to be healthy. The best way to ensure the everyone is on the same page concerning health is to exercise to together! I have listed below 7 steps
that families can implement to create lasting physical changes in their bodies. 1. Set Healthy fitness goals
: As a family with busy schedules in involving school and work. Creating family goals can be essential in having long term results. Start with a S.M.A.R.T Chart.
S
pecific: Eat more meals together during the week
M
easurable:meals as a family 3 x week
A
ttainable: have themes for meals
R
elevant:for the next month
T
ime bound 6:00 pm 2. Make changes to your family ....
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Six things you can do to Jump Start your Fitness Program!

We all want to be healthy and fit. But, what is the best way to begin a fitness program? There are a multitude of videos and articles and how to's out there. But, sometimes you need simple concrete action steps to get the ball rolling. Once you have plan you can create the ideal body that you want for yourself. Although, jumping right into fitness has its benefits. Not planning to train will ultimately lead to fitness failure. It's in your best interest to structure an exercise routine that is easy to navigate and you can be consistent. These steps although elementary are VERY
significant because it gives you a structured plan to exercise on a weekly basis. Over time because you ....
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Exercising in Uncertain times

It's been about 8 weeks
since we were "asked" to Shelter in Place . The horizon for normalcy is uncertain at this time and many of us are not sure what the future will hold. " BUT
" in the meantime, what can and should we be doing now? Particularly when it comes to exercise, healthy eating and positive thoughts. Well let us review some " ACTIONABLE
" ideas that we can employ to help us get through this unique time in our lives
Time oF Day
: Remember the good old days. You know 8 - 10 weeks ago. when you HAD TIME
and didn't realize it. Now you need to figure out what time of day is best for you to begin your exercise. I know WE ALL HAVE A LOT OF TIME
. It's how we manage it that ....
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How should I be breathing during my workouts?

I have noticed in my journey as a fitness trainer a variety of things related to physical fitness. One of the most constant, peculiar and at times challenging things to teach clients is how to properly breathe. Without going into detail of the specifics of poor breathing I would rather like to focus upon the proper form of breathing. In particular when we are working out during exercise. To get comfortable breathing properly lets review these 5 concepts:
Breathe through your nose: Sounds simple? Not really. A vast majority of people when not working out breathe through their mouth. Our noses filter oxygen as it passes through. Nose hairs trap particulate matter and mucus encases it so ....
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24 Apr 2020
What are the best Carbohydrates for my Diet?

Carbohydrates ( aka " sugars
" ) are the primary energy source that our bodies require to fuel our bodies. The question is what and which carbohydrates have the best nutrients for our daily lives? The current trend of reducing or eliminating carbohydrates and replacing them with protein and fat has it's merits but is not the best way to manage your health. particularly if your working out and exercising on a fairly regular basis. Current health treads recommend low carbohydrate foods as a means to control energy in relation to reducing bodyweight. This approach has some challenges, namely a low carbohydrate diet can result in excess ketones
in our blood stream which can lead to ....
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Nutritional Supplements to Manage your Potential for Respiratoty Aliments

Greetings to all, Since this "pandemic" began. I have been doing a review of the literature to see if there could be more we as individuals can do to reduce our risk for developing Covid-19. There is current and past research that has been done to prove the efficacy of taking vitamins and other nutritional supplements to enhance our immune response to infections. Before, I go further. Let's clear this up first. Vitamins are not drugs . Vitamins occur naturally in the physical world. Drugs are made in a lab. One is complimentary the other reactionary. Nutrients take time to have an effect. Drugs are immediate in their function. When used properly they are both useful tools to help us ....
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Next Level Fitness response to Covid-19

Hello Next Levelers, I hope this email reaches you in good health and spirits. As all of you know as a society we are responding to the crisis referred to as the " CORONA VIRUS
". I know a number of you are still concerned about the risks associated with this new disease. At NEXT LEVEL FITNESS
, I and other members have been performing due diligence, as recommended by the CDC, in making sure we are:
regular hand washing or use of hand-sanitizer
hands free social greeting
disinfecting equipment before and after use
making sure to use an elbow if coughing or sneezing
proper use and disposal of used tissues, followed by effective hand washing NEXT LEVEL
, unlike ....
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Why isn't the weight scale changing?

We all have our reasons for wanting to be fit:
Some want to lose weight
Some want to build muscle
Some to prevent surgeries
Some recuperate after a surgery
Some to increase their athletic performance ...It runs the gamut of what that persons needs are at this particular time in their lives. In the fitness industry, my domain, I get this question a lot: Have been eating right and exercising. Why haven't I lost weight? Here are some reasons why that may be the case: 1. Because you think you are eating healthy.
Doesn't mean that you might be overeating the healthy stuff! Calories are calories. Eat too much it gets stored. Stored energy is FAT
!!That leads to weight gain!! 2. Not ....
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Why the BMI isn't that important

The Body Mass Index has been a method used in the health care and fitness industries to assess an individuals risk for developing lifestyle oriented Diseases such as;

A therosclerosis
heart disease

stroke
obesity
type 2 diabetes
smoking and alcohol and drug abuse The choices people make due to social, familial or environmental exposure can cause numerous health complications that can put one at risk for developing the aforementioned aliments. The BMI ( Body Mass Index ) is the measure of a persons Weight divided by their Height ( W/H ) and the relation the divided number is too a scale or chart. The fallacy with the BMI is that it doesn't take into account the ....
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How to Calculate your Exercise Training Rate

In order to maximize our ability to burn stored energy ( Body Fat ) we need to be maintaining our exercise heart rate between a certain range. The range depends on how fit you are and what activities you will be using to achieve your desired fitness effect. To Calculate your exercise training zone Please use this formula: 220 - ( your age ) - ( your resting heart rate, RHR )* = Your Heart rate reserve zone (HHR)
Using your Heart rate reserve zone you can determine what your fitness zones should be. For example: Robin is a 42 year old adult. Robin begins by taking their pulse. Either by testing pulses at the carotid artery or the radial artery or if you have a i Watch or FitBit. ....
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Best Ideas for Proper Food Choices

Here is an outline that can give you some ideas on proper food choices: Always eat Breakfast, Lunch, Dinner Make sure your food choices consist of:
Fluids: Choose fluids as close to water as possible. ( 6 - 8 ) 8 oz glasses per day. or 1/2 your body weight in fluid oz. i.e if you weigh 150 lb. / 2 = 75 fl.oz / 16.9 fl oz ( standard serving of water ) = 4. Therefore, consume (4) 16.9 fl oz bottles per day to meet your hydration needs.
Carbohydrates: All complex. Whole-wheat is not Whole grains. Whole foods = full energy.
Protein: land and sea based. Finger tip to Palm size servings
Fats: A serving of oil is 1 tbsp. or a pat of butter. In this order of ....
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How to choose a trainer

The key to anyone getting results with a trainer is the relationship that the client has with their trainer. If the relations are strained " no results will be achieved". That is why when you are looking for a fitness professional look for these things:
How long have they been training clients
What is the typical client profile they service?
What is their academic background?
Do they have experience in helping my needs. Losing weight or building muscle.
How long will it take to get results?
What type of equipment do you have?
How flexible is your schedule?
Do you provide nutrition services?
Do you recommend supplements?
How do we measure my success? These are 10 basic questions that ....
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It will be the year 2020. Are you finally going to come to NEXT LEVEL FItness

Hello Potential Next Level Fitness Member, Thank you for taking the time to read my blog. I want to give you a heads up on what Next Level Fitness is all about. But, before I do that I want to share some thoughts on what this gym can do for you. We all want to improve how we feel about ourselves. We go to the hair salon, we buy new clothes, we buy "things", we do things for others, but by and large the main thing we seek is satisfaction that we are getting forward in life. Fitness is a modality that definitely can help us reach those plateaus in our life. How may you ask? Exercise is the one thing that when done regularly and consistently can make a positive contribution to our ....
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TO Current and Future Clients

Greeting to all, I wanted to bring you up to speed on the happening @ Next Level Fitness. We have been growing!!!! We had a banner year this year. We signed up 22 new clients who made a commitment to themselves to live a more healthy and active lifestyle. Whether it's 1-1 personal training or participation in our Small Group training classes ( Keep Fit Together ). There was a service to fit everybody's schedule! Next Level has upgraded the equipment. We got a new recumbent bike and a new exercise clock to help make Keep Fit Together run smoother. We also had some new Next Level Fitness apparel made for clients to sport their new bodies.
New for 2020 will be expanded ( KFT) classes in ....
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It's the Holidays and I don't want to Exercise!! Here' a simple solution to garner fitness success thru the holidays!!

Tis the season to be be Jolly, Fa la la la la la la la la, Tis the season to be tempted to folly?! What?!? Yes, it's the Holiday season again. Thanksgiving, Christmas, Hanukah, New Years the Quadfecta of holidays has fallen upon us and we get to revel or regret the choices we make during the holiday season. Fortunately, we have Keep Fit Together which is held weekly @ NEXT LEVEl six days a week. Yes six days a week! Sunday is a Rest day. KeepFit Together is a fun, dynamic class that keeps you moving and burning energy ( stored calories ). It's 50 minutes of lifting, running, and sweating. But, it's results oriented. You know yourselves better than most, ( aside from your parents and ....
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7 activities for a Healthy Thanksgiving 2019

Hello Current and Future Next Levelers, It's that time of year again. The holidays are upon us again and we are again plagued with the temptation of good friends, family and food. In that or another order. But, regardless of preference we are in the holiday's again and its around this time that our fitness motivations begins to wane and we may find ourselves once agin facing the demon scale or the even worse the syndrome of " my clothes don't fit" There is a solution to this and it involves you making the necessary mental adjustments to not only have a festive holiday minimize you risk for exercise stagnation. I have listed for you 7 items to help you navigate this Thanksgiving season: ....
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Supplements do we need them?

Hello Next Levelers, There has been a for some time in the media and around health circles in general on the benefits of taking nutritional supplements. There are pro's and con's to taking supplements. But the main goal of taking supplements is to make up a deficiency in our diets as a result of not consuming the necessary nutrients required to sustain a healthy and productive life. I have taken supplements on and off for years. Overall ,I take some supplements on a regular basis: Vitamin C, B-Complex, Vitamin E, beta carotene, zinc. These products are beneficial in reducing oxidative damage to our cells. Oxidation is when "Free radicals" unpaired electrons "poke" holes in our cell ....
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Here is a simple workout to do on off days

Hello Next Levelers, Today's article is about simple and effective exercises that you can do to keep yourself active when not at the gym, on the road or at the gym ( not Next Level !
) and your not sure what to do. The New York Times has put together a series of exercises that some of you have done at your 1-1 and small group training sessions. The key to these exercises is to keep moving by sticking with the active phase of your training ( 30 sec per
) and staying with your rest ( 10 sec between exercises
). Doing so helps you to maintain two things:
you develop an anaerobic training ( short bursts of rapid activity )
and also an Aerobic training ( over the time the summation ....
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Do blood tests tell you much about your health?

https://www.cnbc.com/2017/02/03/this-simple-blood-test-promises-to-improve-your-athletic-training.html Today's fitness Blog is about using Blood tests to determine potential nutritional deficiencies in determining ones risk for developing lifestyle oriented dis-eases. My most recent seminar I attended was very informative. It was about teaching doctors how to read tests. I'm a member of Kaiser and I regularly get checks which at times involve drawing blood. The seminar I attended indicated that hospitals perform a standardize test to evaluate the MOST COMMON occurring markers that MAY indicate dis-ease in the body. The ? that was posed @ the seminar was this? What if you have markers ....
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You've Got to Move to LIVE!!!

Hello Next Levelers, Here is an article from the New York Times that helps to validate our efforts to be healthy and fit. The article contains points of view that a majority of us who are familiar with exercise can agree to. But the article stressed the need to be "active". Active in the study is defined as "anything" that you need to do to get from A - B. Cooking, cleaning, washing clothes, getting up to go to the bathroom and also physical " conscious" effort to perform " challenging endeavors " i.e weight training, anaerobic and aerobic conditioning. In the report this paragraph resonated; Over all, the researchers found, someone’s chances of dying prematurely continued to ....
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Why eating breakfast in the morning is so important!

It has come to my attention that some of you ( not all ! ) don't eat breakfast. It's preferable to at least nibble on something in the morning prior to you having to go to work to use your brains I have written up some bullet points on why it's beneficial to make time for that all important first meal of the day. I'm KISS ( keeping it seriously simple ) Understand the word that we are discussing: Breakfast = "Break" "Fast" = Breaking a Fast ( after a religious or body de-tox a
" cleansing " ) Therefore eating food to provide sustenance after you BREAK you FAST to EAT.

Breakfast
gives you energy to start the day: eating in the morning helps regulate your sugar stores ( ....
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How to Calculate your Exercise Training Zones

When working out we want to be able to push ourselves. But knowing the intensity of a particular exercise ( i.e running, strength training ) and how it affects you can be beneficial in helping you to minimize DIS-STRESS
and MAXIMIZE
results in a healthy and helpful way. The formula to help you determine what those Heart Rate Training Zones
( Hr
) may be are listed below: Determine what your Resting Heart Rate
( RHR
) is upon waking up to start your day. Maybe 5-10 minutes after getting your day started. Sit down in a chair, take a few deep breaths and then do a few things:
Use your index finger and place it on the Carotid artery in your neck
Use your index finger and place ....
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The Pain in your Back may not be Back Pain!

At some point in our lives we all experience some form of musculoskeletal spinal pain. Upper back, Mid back, Low back and Neck are areas that can cause us a measured amount of discomfort. Some of us manage our discomfort by using some of these modalities:
Aspirin
Ibuprofen
ice
Heat
Stretching
Rest
or in some cases Chiropractic
adjustments... We have all heard of chiropractic
but what is it exactly? The principle of chiropractic simply is to maintain the structural integrity of the spinal joints. The spinal column which is made up of bones ( vertebrae ) that articulate ( move ) with each other ; which along with muscles, ligaments and tendons allow us to move effectively and too ....
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Why exercising in the Morning may offer the Best Fitness Benefits.

There has been a number of research and anecdotal evidence to suggest that the "
Timing"
of exercise is beneficial in helping people to lose body weight. Now losing weight aren't the only parameters to mitigate fitness results. But weight loss is the #1 reason that we strive to exercise There was a recent study in the " New York Times " ( https://www.nytimes.com/2019/07/31/well/move/morning-exercise-may-offer-the-most-weight-loss-benefits.html?rref=collection%2Ftimestopic%2FExercise&action=click&contentCollection=timestopics&region=stream&module=stream_unit&version=latest&contentPlacement=2&pgtype=collection ) that shares a study that examining the best ....
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You Can do More than you Think!

Unlike most things in life . With Exercise " MORE IS BETTER
". An extra set or rep of exercise can only help you get the results you are seeking. YOU HAVE TO EXERCISE ON YOUR OFF DAYS
!!!!
Meeting me for our schedule appointments is GREAT
. But if you aren't:
Power Walking: 1 0,000 steps / day
Running Riding your bike: @ least 3 miles / day
Swimming:
Or strength training: the email I sent on " what to do on your off days " I'll send it again RESULTS WILL BE HARD TO COME BY
Exercising on your own is very LIBERATING
. Why? Because you have MADE
time for YOU
rself!! Take advantage of it. Having TIME FOR ONESELF
in our busy lives is worth more ....
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A Fitness Poem: "A Little Levity" by NLF client Daryl Rush

Daryl Rush Class of June 2019 wrote this poem below after 1 of his sessions with me. ( Please share
) Today is even more like yesterday than today much to my liking At the end of yesterday's work I was ready to just take a shower and go to bed just then I remembered my body training session oh my I race there just in time it was a very hard session I could barely walk back home but then it actually feels so good to feel residence in my body in this forgotten way I work and move daily but not really like the child I once was that child moved with excitement a discovering of what that body could do sort of test driving that body always testing all energy that body ....
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10 ways to lose weight and gain muscle and !!

Listed below are 10 ways to help you lose weight and gain muscle. As you read through the items they will make a lot of sense. But implementation of these 10 ideas is not as easy as you think.So let me help you by starting with these 10 concepts.
Eat Breakfast Everyday:
This sounds like a no brainer. But you would be surprised how many people don't make the time to eat the most important meal of the day. DON"T SKIP BREAKFAST!!!
. If you train in the morning COFFEE
or TEA
is all you need. You can eat later once you get home. Eat a cup of yogurt, some fruit, a slice of whole grain toast or bagel. The first meal helps to establish your metabolism for the day. Don't start out your day with ....
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Not all fat is bad Fat!

It's one of the most controversial words in the fitness industry. A word that can at the same time motivate you can also take you into a downward spiral. What is that word? That word is FAT
Adipose, tallow, lipid, lard whatever name you use. The word has strong emotional relevance in our society. Although we are taught that FAT
is detrimental to our health. Not all FAT
is Bad. In fact some body fat is very helpful to our bodies so that it can function optimally. For the purpose of this blog, I'm going to limit the topic today to a particular type of body fat that can help you to lose weight rather than keep it on your physique. This type of unique fat is called BROWN FAT.
This ....
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Why we Sweat and how it helps Us Change.

Sweat it's apart of the exercise experience and is apart of the process of body changes necessary to help you change your body. Why do we sweat how to make our bodies more efficient. Firstly what is Sweat:? Sweat is mostly water and electrolytes such as sodium, potassium, chloride and calcium. Sweating is designed to help us cool our bodies off and make us less susceptible to over heating. which can cause us too have heat stroke and a sluggish heart and lead us to faint pass out or worse have a seizure. The best way to minimize over heating is by drinking water. How much water? Well the urban legend is (8) 8 fl oz of water per day. But the more up to date method is 1/2 your body weight ....
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Thermogenesis: It's Benefits

What is Thermogenesis? It's the ability of the body to generate heat. The process by which food when eaten is turned into energy for your body to use for fuel. Well how does that pertain to my body? Raising our core body temperature aids us in burning stored energy. Primarily carbohydrates and fats. Our daily energy expenditure consists of three components :
basal metabolic rate ( non active )
diet-induced thermogenesis ( eating food or certain food )
and the energy cost of physical activity. ( being active ) Line items 1-3 are referring to METABOLISM
: The definition of metabolism
is :
Burning foods eaten
Converting foods to building: making cells, muscle or ....
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The Balance of all things

Hello Next Levelers, Balance is the key to life. How many times have you heard that phrase? In movies; such as "Star Wars" Anakin ( aka Darth Vader ) was to bring " balance to the force" You hear it in politics: Creating a "balance" of power in the world. (aka super power ) But what does Balance mean when it comes to the body? There are many forms of balance that can pertain to the body. Balance between the heart and lungs, Hamstrings and quadriceps, Chest and upper back. There needs to be coordination and symmetry between these areas to allow you to function. As you can see any interruption between your heart and lungs can lead to lung and heart aliments. But the one we focus on ....
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What is the best yogurt to eat?

I never grew up eating yogurt as a child. It wasn't until I moved to California in the early 1990's did it become a regular part of my morning breakfast routine. The yogurt I ate in the beginning was the kind that had a lot of fruity compote at the bottom of the container. You know the kind that has a "jelly like" consistency with a lot of sugar. Recently in America the industry has been embracing more of the European style yogurts . Such as Fage and Chobani which are high in good fats and low in sugars. Currently, I eat the brand of yogurt which you see posted. It is organicand it has a reasonable amount of "real sugar" rather than "high fructose corn syrup" and it has all the nutrients ....
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The things that you don't eat will kill you!

Here is a very interesting article that was sent to me from a NEXT LEVEL client. It was interesting because the title indicates something other than what the article proposes. Once you read it you can come to your own conclusions. https://wgntv.com/2019/04/04/what-we-arent-eating-is-killing-us-global-study-finds/ Regardless, making better choices and working out on a regular basis with your Oakland based personal trainer can only help you reach your fitness goals that much quicker. Yours in Fitness, A.Pigott Next Level Fitness ....
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Focus and it's Importance in Personal Training

Focus is something we need, if we want to succeed and get results. Whatever the challenge having Commitment and Determination can/will let you complete the task before you. Namely, having the Focus to stay on course. So how to we develop the focus part of the equation?
Commitment + Determination = Focus One of the first things to developing good focusing skills is to recognize what are the things that make you lose focus:

Do you get bored?
Do you let other things get in the way of current projects?
Are you surrounded by people who make you lose focus?
Do you find it difficult to manage your time? I'm sure that you could name a few more to the list above. But the main part ....
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Fitness as a Lifestyle: Why having a Personal Trainer is helpful!

We all make an effort to look our best as we go out into the world. We put on make up, go to the hair dresser and we put on nice clothes. We don't even think about not brushing our hair or teeth. It's second nature to do these things. It's a part of living a HEALTHY SELF
. So how do we make exercise apart of that daily repertoire? In order to incorporate fitness into your everyday routine there first has to be a mind RE-PURPOSE
. Not a mind change but a RE-PURPOSE.
Too many times we look at exercise as a means to an end. Lose weight and lose inches. Fitness can't and shouldn't be looked at like that. It's no wonder that people don't like exercising as the PURPOSE
for their success ....
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How to prevent the Fitness Blues

Well its the third month of the year and a number of the fitness facilities that I go to where I have off-site clients I'm already seeing it. The dreaded 3 month FITNESS BLUES
!!!! What is the 3 month fitness blues? Check out the list below and recognize if you have or had any of the symptoms. It's a curable dis-ease that with due diligence you can recover quite quickly. Review the symptoms and study the solutions and you too can prevent and stave this scourge that plagues people doing ALL the RIGHT THINGS
as they navigate their fitness journey. 1. Getting Tired Solution: Get adequate sleep. Plan on going to bed to get @ least 7-8 hours of sleep per night. Set your alarm clock for ....
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Exercise is Medicine!

We all hear it and read it but are we doing it?! Exercise is Medicine. It sounds like an oxymoron but it isn't. It's true as ever. We need to Exercise to live. Movement is life. And if your not moving your not living. Clients at Next Level Fitness in Oakland, Ca 94610 are and have been learning the benefits of living an active lifestyle. Clients come 2-4 x a week. We stretch, we perform aerobic exercise and we lift weights. Exercise is like brushing our teeth. We need to do it DAILY!!! Combing your hair. You ever not leave the house not combing your hair? I don't think so! Fitness is life. Don't you want to LIVE!!!. Contact me and let's get started! Dr. Pigott Next Level ....
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Scientific Benefits of Exercise as we get Older

This article was recently written in the the New York Times: https://www.nytimes.com/2018/09/03/well/live/preventing-muscle-loss-among-the-elderly.html To summarize it's contents it makes the case for exercise as we get older: Regular fitness increases:
Muscle strength
Increase endurance
Reduce risk of injury
Minimize the risk of falls
Increase cardio efficiency
Increase muscle proteins which increase capillaries which circulates more oxygen through out the body Regular exercise performed 2-3 times a week for a minimum of 30 - 50 minutes that encompasses multi-joint activities is the best form of fitness to perform. At Next Level regular class participants exercise a variety of ....
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How to make the most of your New Year's resolution!

Every year we make them. ( RESOLUTIONS
) Every year we start out with the best intentions and usually by the second to third month we have stopped ( RESOLUTIONS
) an we wait until the following year to do it all over again. ( RESOLUTIONS
) Change is hard folks. But in order to change we have to find better ways to make a commitment to ourselves so that the things we failed to perform last year are made a reality this year. My advise to people making ( RESOLUTIONS
) is TO STOP MAKING THEM!!!!!! Change begins the minute the desire, urge or frustration mounts it's ugly head. The quicker you make that commitment the easier it will be for you to make the effort to improve yourself. ....
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Welcome to 2019! Time to make your Fitness dreams a Reality!

Hello Oakland! Welcome to the year 2019! Now that 2018 is behind us. Let's make this new year a great jump off point for YOU
to reach your fitness goals. We all know it's not easy exercising. It's freaking HARD!!!. That's why it's best to get in touch with your friendly neighborhood Personal Trainer: ME and let me help you figure out a fitness plan and routine that is user friendly, encouraging and effective in helping you create a healthier YOU!
Whether it's: Losing weight Increasing muscle Gaining strength and endurance Let me be the guide to YOUR
success! NEXT LEVEL has flexible morning, late morning, early afternoon and evening training times available to help you make ....
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Maintaining Fitness During Thanksgiving: Simple exercises to Keep "It Off"

Struggling to Lose Weight? Here's Why Strength Training Is Just as Important as Cardio ( both together is Best ! ) People spend too much time on the treadmill. To loose inches, strength training is one of the best ways to boost your weight loss efforts. Here's a how and why that works. Have you been exercising to lose a few pounds, but on the scale you don't see the needle budge? Then I would recommend increasing weight based activities into your fitness routine. Whether it's free weights, body weight or Olympic style / Powerlifting exercises adding resistance training can not only can help you slim down, but it also gain you a ton of other health benefits. The best part: ....
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Protect your Lungs for Fitness!!

Air Quality: Breathing good air is essential if we are to live on the planet earth. Without it ,like water we will die. Currently we are experiencing a rash of fires here in Northern California that is placing our communities under duress and limiting the activities that we can perform out in our environment. So what can we do to minimize the effects of poor air quality on our bodies? Here are some things to consider:
Where loose fitting clothing that can help dissipate the air through your clothing so that it doesn't make you to hot
Wear a proper fitting face mask. It has been recommended to use a N95 ( see the picture )
Drink a lot of fluids. to keep your body hydrated. Heat exposure ....
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Just the Facts....

Here are some current health facts to challenge your brain cells.... Women's Health
Heavy menstrual bleeding affects roughly 1 in 5 women
Arthritis is the most common cause of disability for women
Nearly 19 women die every day from prescription opioid drug overdoses
Migraine headaches are three times more common in women than men
About 12% of American women age 13 - 44 have difficulty getting pregnant or carrying a pregnancy to term Those with Joint pain have a higher propensity to have a lack of sleep. Poor sleep leads to poor growth hormone release which reduces healing. Solutions:
Take a hot shower before bed
Don't look at TV, phone, computers before you sleep. It affects ....
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The Next Level Fitness Formula

The image you see is the cellular structure of one of the most important molecules in our body. ( ATP ) adenosine triphosphate is a molecule that is within each and every cell of our bodies. This molecule is the "Spark Plug" that gets our cells burning energy. Please check out this cool video on how "ATP" works. This energy which we derive from foods ( ANY AND ALL FOODS ) helps facilitate the metabolism of
Carbohydrates
Fats
Protein ..............into the fuel we need to live. Please checkout the short video that I have about ATP. The key to using ATP effectively is to follow this principle that I have outlined below:
Frequency = Days
Consistency = your output
Effort ....
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Foraging for Food at The Grocery Store

Foraging for Food. Sounds primal. Well it is. Shopping for food is analogous to us foraging for food as our distant ancestors did many years ago. Except for the fact that we don't need to till the soil, feed the animals nor got hunt for them. When we get hungry we simply get in our car or bike and go out and get food. Some of this food we store at home for later use. Others we consume on the spot such as eating out with friends and family. But, for the most part this Blog will focus on foraging at the local grocery store. We can tackle foraging at the local restaurant for another b log. We do our best to pick out the best food that is "put" out there for us to consume. But, ....
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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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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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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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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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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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Tips and Ideas for Smart Food Choices: Food Substitutes

....
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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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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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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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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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8 Jun 2018
Tips and Ideas for Smart Food Choices: Fruit Berry Yogurt Parfait

Here is a tasty dish that you can enjoy as a breakfast, snack or dessert. Here's the nutrient content: 253 Calories, 44 g Carbohydrates, 4 g fat, 2 g saturated fat,2 g fiber, 172 mg sodium. ( The carbohydrates are from fructose a natural long chain sugar molecule that has a slower burning effect when it comes to activity rather that the quick burning effect that 1 gets from candy ). It's best to use fresh fruits from the farmers market or from the organic section of your favorite store. Ingredients
1/2 cup fresh berries, strawberries, raspberries, blueberries, either individually or a combination of
2 tablespoons low fat Granola
1 Cup/ 8 fl oz. Non Fat or Low Fat ....
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4 Jun 2018
Quick ways to Boost your Metabolism when your NOT working out!

Quick Tip: 1-Minute Metabolism Booster The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular daily activity known as "NEAT" ( non-exercise activity thermogenesis ) is equally essential for a healthy metabolism. What is NEAT? It's the activity of creating small movements throughout the day such as:
Stretching your legs
Taking the stairs
Parking your car far from the store
Pushing a shopping car
Carrying your groceries in bags
Standing to talk on the phone
Driving kids around and getting in and out of car
Drinking water ( What? Yes. Takes calories to warm water to body temperature. ) Which if performed in 1-minute
intervals can ....
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1 Jun 2018
Tips and Ideas for Smart Food Choices: Creamy Hummus

This Creamy Middle Eastern spread takes a few minutes to make and packs loads of deliciousness!!! Once prepared it will last several days in the refrigerator. Eat by itself with veggies add to salads or any tasty dish! Ingredients:
3 Cups cooked chickpeas ( AKA "Garbanzo beans" ) or (2) 15-ounce cans
1/2 warm H2O
3 tablespoons of fresh lime juice
1 tablespoon tahini ( optional)
1 1/2 teaspoons ground cumin
1 tablespoon minced garlic
1 teaspoon salt
2 tablespoons chopped fresh cilantro Place the chickpeas, water, lime juice, tahini, cumin, garlic, and salt in the bowl of a food processor. Process until very smooth and creamy about 4 minutes. Add an extra tablespoon of two of water if ....
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Protein: The Key to your Weight Loss

Protein is a necessary macro nutrient that we need to consume to make sure our body is working. But what kinds of protein are best to eat and how much of this desired protein is too be consumed. I will outline this below for your review. A meta-analysis of 24 studies published in the American Journal of Clinical Nutrition examined the effect of the macronutrient profile of diet on weight loss. Low caloric, high protein diets ( 0.8 gm/kg of body weight ) were found to be more effective in overall weight loss when compared to a low calorie, standard- protein diet. The higher protein diets also performed better in preserving lean muscle mass and preventing a metabolic slowdown during ....
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Plating yourself to weight loss

The key to managing weight loss can be a simple endeavor. Simply learning how to plate your food properly without the worry of over eating has rich potential in reducing body weight. Portion control is the key to managing daily calories. But using everyday plates may not be sufficient in helping you to accomplish this. I have enclosed for your review a plate that a client found on Amazon.com: http://a.co/3WbpCDG As you can see this plate is sectioned to accommodate the food groups necessary to fuel your body:
Protein
Fats
Carbohydrates Carbohydrates Fats Protein Fill your healthy food choices in the appropriate sections. DO ....
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Foods that Fight Inflammation

Inflammation
is the bodies response to aliments and injuries. Its function is to limit activities and allow the body to heal itself. The medical definition of inflammation
is : a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection. This natural process of healing is the bodies ability too recover and reach pre-jury status. Besides therapyi.e ( chiropractic, soft tissue work or stretching ) we should be able to control inflammation
by making sure we re smart about eating foods that won't cause our bodies further distress. Here is a guide to recognizing ....
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Personal Training and Small Group Fitness Classes in Oakland!

Check out our new website for Next Level Personal Fitness Systems!
We proudly serve the Oakland, Piedmont, and Alameda areas! Come see the programs and deals we have to offer. Personal Training, Small Group Fitness, Chiropractic, and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click below to visit us on social media!! Facebook ....
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Pain Medications the Pro's and Con's

Pain Medications the Pro's and Con's
We had a discussion in the gym the other day about the Pro's and Con's of taking OTC ( over -the-counter ) medications. A number of valid points were brought up and discussed. So in order to get a grasp of this topic I did a bit of research and found out some interesting things about pain and anti-inflammatory medication. First off pain and anti inflammatory medications are different classes of drugs that control injured body tissue. Some medications can be one or the other or a combination of both. The big four ( OTC ) medications are aspirin
, ibuprofen
, acetaminophen
, and naproxen
. This group comprises the group of ....
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Life Changing Weight Control Tips

Life Changing Weight Control Tips
Losing weight isn't easy, but with determination, a good attitude and an experienced fitness professional
you can get long term health benefits. There are numerous studies, countless books and videos about fitness professionals influencing thousands of people to lose weight and keep it off. We can learn from these examples on what it takes to achieve a fitness based lifestyle. Lose weight for your health Have you asked why you want to lose weight.? We all have our reasons to this question. If you are trying to be unrealistically thin or looking for rapid weight loss over a few weeks. You are likely to be disappointed and experience frustration ....
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Successful Weight Control: Work with Your Body

Successful Weight Control: Work with Your Body
Most peoples attempts
to lose weight can end in frustration and disappointment. This is because people usually try to lose weight in a number of ways:
Restricting calories ( dieting)
Skipping meals
Over training leading to injuries. Weight that stays off is the result of a healthy lifestyle that controls and reduces the above and with balance can lead to more stable and safer way to manage your body weight. Beware of restrictive diets
To many modern day diets have food restriction as a basis of their ability to help people lose weight. Many people find that diets that restrict certain food's or groups of foods groups ....
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How Do I Get My Spouse To Exercise?

One of the many ways we get people to exercise is by getting them to come by the gym to be social and I don't mean Twitter or Instagram. Many people enjoy the social aspect of the gym. Meeting with friends or loved ones can help motivate you to not only work harder, but also to just show up in the morning, especially when it’s early and you might not want to roll out of your comfy bed! Your spouse
can be a great fitness buddy…but if they aren’t interested, how can you convince them that a good workout is beneficial for both your relationship and your health? Well, here a few good reasons that NEXT LEVEL
encourages you to get your loved ones involved! - Mood:
....
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Salad Dressing for your Veggies!

Salad Dressing for your Veggies!

Salsa Vinaigrette
We know a large portion of our food choices should be as colored as possible. Greens, yellows, reds, blue, orange, purple and all colors in between. When it come to salads we may have a tendency to purchase the latest low-fat, low sodium salad condiment. But without knowing the exact portions of ingredients and the sources of the product. It maybe in our best interest to make our own healthy "I know what it is dressing" because you made it. Ingredients:
Dice up 3 fresh Roma tomatoes, 1/2 yellow onion, cilantro, 1 Jalapeno ( with, without or partially with seeds) Add to it:
3 tablespoons extra-virgin olive oil
1/2 teaspoon ....
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The Benefits of the Foam Roller and Thera Balls

Using rollers and small hard balls can be beneficial to helping you break up tight muscles and increase blood flow throughout your body. This doesn't replace regular flexibility work but used in conjunction can make a world of difference on post exercise activities and your ability to sustain your fitness levels longer. There are a variety of rollers on the market that have a # of shape and sizes. The most important thing should be:
Comfort ( not to soft or too hard )
Portability
Price ( range $14.99 - $45.00 ) Try and position your body on the roller or ball so that the muscles you want to work on are placed in the proper position to get the maximum benefit. Use ....
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Full Catalog of Older Blogs

For a look at posts dating prior to February of 2017, please refer to the link below: nlpfs.blogspot.com ....
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