Thursday, October 16, 2014

Eat Only Protein And Fat For Breakfast

Eating only protein and fat for breakfast may be good for you.  It seems to be helping people lose fat while retaining muscle, and scientists say it will help curb unhealthy snacking.

Not only that, it may also be good for supporting healthy blood sugar levels.

Your mom was right, the Huffington Post says, breakfast is the most important meal of the day.

Most of all, don't forget to have fun keeping fit!  And if you don't know how, call me, I'll give a tour of the gym.

Wednesday, October 8, 2014

Body Roxx Boot Camp

SonomaXfitness is launching something new and exciting.
Body Roxx Boot Camp
for all levels of fitness
All you need is water, a mat and a fun, positive attitude.

Thursday, September 25, 2014

Nutrition Tip: Eat Your Veggies!

Nutrition Tip of the Week


While it is important to eat a balanced diet of macronutrients (protein, carbohydrates, and fat), vegetables are a crucial complement; they increase the benefit of these nutrients! Vegetables enhance food metabolism, cleanse your system, and offer a plethora of vitamins! Vegetables tend to be low in calories as well, so don't be shy to load up your plate!

Thursday, September 18, 2014

Nutrition Tip: Post-Workout Shakes After Cardio

Nutrition Tip of the Week:


It is extremely important to replenish your body with nutrients immediately after your workout; this is where a whey protein shake can come in handy. If you are someone who likes doing cardio right after your workout (as many of us do), make sure that you wait until after your cardio to drink your shake, otherwise you will be burning the calories in your shake and not fat!

Friday, September 12, 2014

Slow Steady Weight Loss Was A Byproduct of Feeling Happier About Myself

Shellie Schulze - Trainer

I was killing myself slowly
About 15 years ago I realized I was killing myself slowly. I knew I had to do something. But the very LAST THING I wanted to do was go to a gym. I was terrified. I remember to this day how I felt touring the gym that my husband went to. Shaking, sick to my stomach and dizzy. The anxiety was overwhelming. Yet, I knew....I KNEW I had to do something. Gratefully my first trainer and I hit it off wonderfully and I was on my way. 

On my way to being skinny again??? 

No, not even close. Then why did I do this journey? Why did I go to a gym and work out if I wasn't going to be a size "4"? Well the truth is, I did PLAN on being skinny again but in this amazing process, I started to being stronger, healthier and best of all happier! I could start looking people in the eye and smile with confidence! 

Slow steady weight loss was a byproduct

That's when I realized what I needed to treat was my INSIDES. How I felt about MYSELF was my first priority. Slow steady weight loss was a simple byproduct.

Look, if we aren't happy with OURSELVES, no matter what, we aren't going to be happy with ourselves in a size "4". My weight has fluctuated all my adulthood. But my forward motion in this journey we call life has been steady and strong.

I have a passion for my work. Moving our bodies is our first priority in fitness. 
Let's meet. Let's talk. Let's move. Beyond that? Well, that's the forward motion that YOU choose.

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Thursday, September 11, 2014

Nutrition Tip: Eat on Your Rest Days

Nutrition Tip of the Week:


There is a common misconception that one must overload his or her body with calories on workout days to ensure proper healing and growth. While it is important to feed your body with sufficient nutrients prior to and after your workout, your body actually induces muscular growth and recovery on your "rest days." Remember that on your workout days you are damaging the muscle. 

To ensure proper recovery on the day following your workout, replenish your body with sufficient nutrients.

Monday, September 8, 2014

Popping Shoulders and Tune Ups at the Gym

Clint, my professional football player stops in now and then at SonomaXFitness for a tune up.  He has an issue with his shoulder that many people have, so we have to work carefully to refine each exercise, look for new ideas in technique and work out smart!

Shoulders are a big problem for a lot of people and so each exercise has to be tailored to the individual.  I'm a kinda hands on coach.  I paying attention to where there is crackling and popping in the shoulder so we can back off.  Sometimes I can actually hear it!  Other times I can feel it.  I have to pay attention because often people will say "It doesn't hurt," but I make them stop when I feel it and we change the direction of the lift for a safe exercise experience.  

You have to be kind to that body!  It will love you for it!

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