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Increase EnergyTop
Tone & Stengthen the Whole Body
Get a Leaner Body
Lose Extra Body Fat
Increase Flexibility
Get a Stronger Flatter Stomach
Gain Core Strength
Strengthen Bones
Improve Body Posture
Decrease the Risk of Heart Disease
Decrease the Risk of Osteoporosis
Continue Strengthening when Physical Therapy Ends
Strengthen the Back
Balance strength and Flexibility
Helps to correct Scoliosis
Maintain Weight Loss
And so much more!
To begin with, muscle can never turn into fat and fat can never turn into muscle. It is impossible.
Lack of usage to a muscle causes the muscle to become small and weak. Lack of movement to the body causes more fat to store on the body.
When we have weak muscles it is harder to perform our daily tasks as well as any extra activities we like to do. As we carry more fat on our bodies (especially combined with weak muscles) we add more stress to our joints and bones. This is a frequent cause of back and joint aches.
Fat is a body tissue, which requires very few calories to remain on the body. Muscle is an active tissue that is constantly burning calories even at rest. The less fat and more muscle on the body, the more calories the body will burn in daily activities, including sitting and watching television.
College Certified Personal Trainer
Huntington Beach Personal Trainer
CORE Strength Specialist
Expert in Fitness & Health
Personal Trainer in Huntington Beach
IDEA Elite Personal Fitness Trainer
Nationally Certified Personal Trainer
Pilates Certified
Certified Total Body Flexibility Specialist
Group Exercise Certified
Pilates Certified
Boot Camp Certification
Nationally Certified Yoga Instructor
Laughter Yoga Certified
Advanced Education Certifications include:
Core Body Strength with Paul Chek, Medicine Ball Training with Paul Chek,
Functional Anatomy of the Back, with Paul Chek, Nutrition,
Exercise and Diabetes, Osteoporosis, Fibromyalgia, Arthritis
I am a member of: ACSM (American College of Sports Medicine,
NSCA (National Strength and Conditioning Association,
ACE (American Council on Exercise), Reebok Alliance
In Fitness field since 1994
I believe health and fitness training is about developing an individual's own unique strengths.Top
Flexibility is influenced by several factors including age, genetics and gender. Lack of use, injury or disease can decrease joint mobility. Not only does stretching make us more flexible, it can help tone the muscles. Stretching benefits the mind and the emotions and can soothe the nerves. Some daily aches and pains, including stiffness in muscles and joints can be relieved with a daily stretch program.
When a person does not stretch to reach the specific muscles used in their physical activities, one can feel injured when he/she may only have a tight muscle causing tension or pulling on a joint area.
Stretch the whole body to keep it balanced. When we are unbalanced we get aches and pains.
Remember in the health and fitness field, studies are often making us aware of safer and more effective exercises and stretches. A stretch or exercise you learned 10 years ago may not be giving you the benefits you wish to attain and could be causing injury elsewhere.
Call or email Tracy's Personal Training in Huntington Beach to make an appointment for a stretching session of your own or to join us in one of Tracy's group Stretch Classes.
Aerobic exercise is a non-stop exercise using large muscle groups, increasing the heart rate long enough for a training effect upon the lungs and the cardiovascular system. As for the time duration, a good 40-45 minutes works the best. Aerobic exercise is most effective when combined with a strength training (resistance training) program along with a balanced food intake.
If you are trying to lose weight and burn fat here are some tips. The body starts to burn fat for fuel after about 20 minutes of nonstop aerobic work. If you are only moving 15-20 minutes you are not getting your body to the point of burning fat for fuel. It is highly suggested that the best results come from aerobic exercise performed directly after weight training. After weight training your body is prepared to burn fat. Your body is already pumped up from weight training and will immediately begin burning fat for fuel. This works for me. Some studies have shown that performing aerobic exercise when you get up first thing in the morning because your glycogen storage is low so you tend to burn more fat for fuel. This does not work for me because I have low blood sugar and I am hungry when I get up.
We are all so different, so listen to your body. What you eat the day/night before will have a big effect on your workouts. Beat Plateaus
Resistance training can be achieved with weights, machines, bands, medicine balls and your own body weight. A full body workout can be done easily without having to purchase expensive pieces of equipment or joining a gym.
Resistance training must be done to achieve stronger muscles and bones.
It is important to learn the correct and safe way to perform any exercise.
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I chose to write about Core Strength intead of a specific sport this month because of it's importance. The Core muscles would include the External and Internal Obliques, Rectus Abdominis, Transversus Abdominis, Iliospoas, Quadratus Lumborum and some deeper muscles of the spine. The balance in strength of these muscles keep the pelvic region in balance. Of course, the erector muscles of the back are very important too. Much of the imbalance in the back begins with imbalance in the pelvic region. Some knee, ankle, shoulder and neck pain can begin from inbalance in the pelvic region. Most people work their abdominal muscles and they do not work their Transversus Abdominis. The Transversus Abdominis muscle is the major stabilizer of the lower back. Many things we do in our daily life depends on this muscle to stabilize our low back so we don't get injured. When the Tranversus Abdominis muscle is weak and not performing it's job it was created to do, other muscles try to do it's job. This is one of the big reasons for low back strain. Have you been seeing people siting on the big balls and standing on balance boards or discs as they perform exercises? These are great techniques to strengthen the CORE muscles and a fun way too. There is so much to say about the importance of CORE work. If you do not know what or how to begin, call and make an appointment with Tracy at (714) 843-9002.Have fun! |
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Water is essential to life. It provides a fluid balance for all chemical reactions in the body. Water makes up approximately 70% of your body's weight. It is a lubricant and plays a vital role in regulating your body temperature. Water flushes out toxins and waste from our bodies.
Exercise increases your water needs. If you find you don't sweat during good workouts, most likely you are already dehydrated and need to drink more water each day. Relying on your thirst is not an accurate method to regulate your water intake. If you are thirsty during your workouts you are already getting dehydrated. If you are dehydrated you will fatigue earlier and lose coordination skills during a workout or activity.
Alcohol and caffeine are diuretics, which dehydrate you. For each glass of liquid containing these items, drink an extra glass of water to help maintain proper hydration.
| 1. When your first wake up in the morning, drink a glass of water. |
| 2. Always keep water with you. |
| 3. Drink a glass of water before meals.(You won't eat as much) |
| 4. Drink 3-6 ounces of water every 10-15 minutes during a workout. |
| 5. Drink 1/2 ounce of water per pound of your body weight per day. |
While watching television, do push-ups and/or crunches during commercials. Not only will you be building some extra strength; you'll burn some extra calories.
Once or twice a week do a whole hour of cardio and or change your cardio - try jumping rope!
Gain Core Strength. You will be leaner. You will feel stronger with out being thick. (most woman want lean, toned and strong, not thick bulky body) You will have more calories to burn every day with CORE strength and lose more body fat.
Change your routine in resistance. If you always do 3 sets of 15 reps, do 3 sets of 20 or 4 sets or 15. Somehow change it, where you are challenging your muscles harder.
There are several different exercises for each muscle group. Learn a new exercise for you and hit that muscle from a different angle.
Add hills/incline to your cardio.
Keep a training log. Seeing what you do and don't do is a great incentive.
Get your own personal trainer to learn more and get pushed harder. If you have a hard time motivating yourself, a trainer will give you set appointments that you have to go to.
Try some interval training.Top
Recipe of the month
Try an XS Energy Drink and a hand full of Almonds
Great Snack ~ ~ Good Mini Meal
Call to find out more
Remember Low fat and Non fat does not equal less calories.
When it comes to food servings, SIZE DOES MATTER!
Keep a glass measuring cup on your counter so you can visually see what a 1/4 and 1/2 cup and other measurements really are.Top
Muscle of the Month
Transversus Abdominis
Numerous people who exercise their abdominal muscles have not learned how to exercise their Transversus Abdominis. Most people don't even know they have this muscle. It is the chief muscle of forced expiration. This muscle combined with the Rectus Abdominis and the Internal and External Obliquus muscles assist in holding the abdominals flat. The fibers of the Transversus Abdominis run horizontally, while the rectus abdominis fibers run vertically and the obliquus muscles run on angles. Exercise are best performed when the movement is in the same direction the fibers run.
Almost all CORE exercises programs will greatly strengthen this muscle. Pulling your belly button in towards your spine is one way to work this muscle. This can be done isometrically laying down or standing.
The Transversus Abdominis is one of the major muscle to be strengthened in CORE strengthening. This muscle plays a very important role in stabilizing the back and pelvic girdle.
When the Transversus Abdominis is strong and stable it will accomplish the work for the body it was created to do. When the work cannot be done by this muscle the body will call on other muscles to do it's job. This will cause back strain because the back muscles are trying to perform their job and the job of the Transversus Abdominis muscle.
This is a critical muscle to strengthen. See CORE Strength.
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Does Your Body Scare You? Do Something about it!
Are you happy with what you see? Do you feel good?
1 Session.....57.00
10 Sessions....48.00 (each)
15 Sessions....45.00 (each)
20 Sessions....43.00 (each)
2 People ~ 1 Session..75.00 (each)
2 People ~ 10 Sessions..70.00(each)
Group Personal Training. Max 4 people in group. Create your own group or call to join another group. Call to set up an appointment.
Boot Camps $280 per person. Max 4 people in Group. Don't get lost in a large group. Request times for a boot camp.
See BOOT CAMP
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Great Gift for any occasion!
Everyone wants to be in shape!
Tracy is a Personal Trainer in Huntington Beach
Location
18800 Delaware, 10th Floor (Awesome view!)
Huntington Beach, California 92648
Pacifica Tower Building, 10th Floor
Corner of Delaware and Main Street
Best View of Huntington Beach!
714-843-9002
Email or call for any questions and/or to set up an appointment for the free consultation.
click on the Email Tracy Button at the top of the page.
Tracyfitt@yahoo.com
Please call Tracy @ 714-843-9002 if you do not get a response by email with in 24 hours. Some emails may end up in a Spam folder or there may be an email or computer error and we don't want to miss your contact. Thank you! Top
Think like a KID for good health!
To stay sane, fit and healthy, you need to think like a child:
Ride your bike or walk everywhere since you can not drive.
Yes, this is me.
Go to bed early because that is what you have to do.
Eat your vegetables; your mom will make you anyway.
Have fun outdoors every day.
Laugh a lot because everything is funny.
Do your chores so you won't get in trouble.
Eat your vitamins.
Play games with your friends every day.
Food Sensitivity
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Under Construction Section
Your Wedding Day and Wedding Photos
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Look Your Best for Your Wedding Day
Love how you look in your wedding pictures.
LADIES BOOT CAMP!
1st Class is Monday October 20th 5:30 pm- 6:30 pm Last Class is November 20th.
Largest Class will be 4 Clients at a time.
Don't get lost in large group boot camps.
Smaller groups are safer and each person will get one-on-one attention.
One of a kind, Boot Camp for you!!!
Beginning October 20, 2008! Indoors and Fun!
Mondays 5:30 pm to 6:30 pm
Thursdays 5:30 pm to 6:30 pm
& Saturdays 9:00 am to 10:00 am.
Please call in advance to secure you spot in class.
Payment is due before the start date. 714-843-9002 or 714-843-9155
Next Boot Camp Dates Begins Monday December 1, 2008 and ends Monday December 22, 2008.
Mondays 5:30 pm to 6:30 pm
Thursdays 5:30 pm to 6:30 pm
& Saturdays 8:15 am.
BE READY, I will be!!
Call 714-843-9002 to save your spot.
Make this your committed work outs that will get you to the beginning of the Holiday Season
Don't let the name "Boot camp" scare you. It's basically personal training in a group, but you work a little harder.
If you have a few girls who would like to do a boot camp but our times and days do not work, Please feel free to call and request a class time and day that works for you.
It only takes 3-5 people to start a class. If you have a couple people I may be able to find the rest.
We no longer have yoga. We turned our Yoga Studio into our Group Training Studio.
The Power of Change is in Your Hands
Life is a set of circumstances that you can change, improve,
and make better day by day.
It is your decision; it is in your hands.
Just like a potter at the wheel,
you are the force that turns and moves the clay into a thing of beauty.
Like the painter's brush depicting something fresh and new and picturesque,
you can create the scenery that is best for you.
Each person has the power to take control of every circumstance in their life
to change, improve,
and make it better day by day.
No one can say:
"I must accept whatever comes my way,"
because the way we choose to go through life is our decision.
The power of change is always in your hands.
Author Unknown
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Tracy Markley Personal Trainer Huntington Beach Tracy's Personal Training, Huntington Beach Personal Trainer
Tracy's Personal Training is located in huntington Beach california. Tracy has been a personal trainer in Huntington Beach for over 13 years. She has been in the health and fitness field for over 16 years. She has completed dozens of advanced educatin courses to keep her clients educated with the highest quality and safest exercises with great results. Tracy's Private Personal Training Studio has an awsome view with a private cardio room with a great view of Huntington Beach. Tracy's Personal Training is located on the 10th floor. Get ready for our small group indoor boot camp for ladies. Were you looking for?
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