Valley Fitness we believe in helping you find the
type of workout that motivates you to make your fitness
and wellness a priority in your life. Our small group training
sessions are designed to progressively lead you to your
mission is to help you attain and maintain your health and
wellness goals, using time tested scientific and functional
Renee Meyst at 760-751-8949
or send us a request for registration,
pricing or to schedule your group now.
of our instructors are trained professionals.
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a reason to work out? Here are 7 to start
if someone told you that a thinner, healthier, and longer
life was within your grasp? Sound too good to be true? According
to a wealth of research, exercise is the silver bullet for
a better quality of life.
only does regular exercise aid in weight loss, it reduces
your risk for several chronic diseases and conditions. Finding
activities that you enjoy and that become part of your daily
routine is the key to a long and healthy life. The
list of health benefits is impressive, and the requirements
are relatively simple -- just do it.
Off Disease - Research has confirmed that any amount
of exercise, at any age, is beneficial. And, in general,
the more you do, the greater the benefits. The National
Academy of Sciences has recommended that everyone strive
for a total of an hour per day of physical activity. Sounds
like a lot, but the hour can be made up of several shorter
bursts of activity (it can be walking, gardening, even heavy
housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss
program, to maximize your fat loss while keeping valuable
muscle mass. But exercise has many other health and longevity
benefits. It can help prevent or improve these conditions:
Heart Disease. Regular activity strengthens your heart
muscle; lowers blood pressure; increases "good"
cholesterol (high-density lipoproteins or HDLs) and lowers
"bad" cholesterol (low-density lipoproteins or
LDLs); enhances blood flow; and helps your heart function
more efficiently. All of these benefits reduce the risk
of stroke, heart disease, and high blood pressure.
at Duke University suggest that the amount of physical activity,
rather than its intensity, has the biggest impact on improving
blood lipids (cholesterol). According to The New England
Journal of Medicine, these researchers also found that any
exercise is better than none -- although more is better.
Stroke. In an analysis of 23 studies, researchers found
that being active reduces your risk of having and dying
from a stroke. According to a study published in the journal
Stroke, moderately active study participants had 20% less
risk of stroke than less active participants.
Type II Diabetes. This disease is increasing at alarming
rates -- by 62% since 1990 -- and 17 million Americans now
have it. Physical activity can enhance weight loss and help
prevent and/or control this condition. Losing weight can
increase insulin sensitivity, improve blood sugar and cholesterol
levels, and reduce blood pressure -- all of which are very
important to the health of people with diabetes.
a study published in the Annals of Internal Medicine, Frank
Hu, MD, of the Harvard School of Public Health found that
a brisk walk for one hour daily could reduce the risk of
type II diabetes by 34%.
Obesity. Overweight and obese conditions can be prevented
or treated with exercise along with a healthy diet. Activity
helps to reduce body fat and increase muscle mass, thus
improving your body's ability to burn calories. The combination
of reduced calories and daily exercise is the ticket to
weight loss. And controlling obesity is critical, as it
is a major risk factor for many diseases. Lowering your
body mass index (BMI) is a sure way to reduce your risk
of dying early and to live a healthier life.
Back Pain. Back pain can be managed or prevented with
a fitness program that includes muscle strengthening and
flexibility. Having good posture and a strong abdomen is
the body's best defense against back pain.
Osteoporosis. Weight-bearing exercise (such as walking,
jogging, stair climbing, dancing, or lifting weights) strengthens
bone formation and helps prevent the osteoporosis or bone
loss often seen in women after menopause. Combine a diet
rich in calcium and vitamin D with regular weight-bearing
exercise for maximum results.
According to The Journal of the American Medical Association,
data from the Nurses' Health Study showed that women who
walked four or more hours per week had 41% fewer hip fractures
than those who walked less than an hour a week.
Psychological Benefits. Improved self-esteem is one
of the top benefits of regular physical activity. While
exercising, your body releases chemicals called endorphins
that can improve your mood and the way you feel about yourself.
The feeling that follows a run or workout is often described
as "euphoric" and is accompanied by an energizing
outlook. Exercise can help you cope with stress and ward
off depression and anxiety.
these are just a few of the ways exercise improves your health.
Studies have suggested it can also help with certain types
of cancer, improve immune function, and more.
Just Do It . . . Just Do It Now
is the time to take charge of your wellness by making a workout
including cardio and strength components at least 3Xs
a week the priority! Here is some information from the experts
on how important this really is. Give yourself the best gift,
Fit Tip #2: A recent Time magazine article entitled
Why Exercise Wont Make You Thin has created
quite a controversy in the fitness and exercise industries.
According to the American College of Sports Medicine the
article is based largely on false information. To help everyone
understand this, here is a link to the ACSMs
simple bullet point answers.
Fit Tip #1: Starting a fitness program is one of the
best things you can do for your health. After all, physical
activity can reduce your risk of chronic disease, improve
your balance and coordination, help you lose weight- even
boost your self esteem. And the benefits are yours for the
taking, regardless of age, sex or physical ability.
you design your fitness program, consider your goals. Think
about your likes and dislikes, and note your personal barriers
to fitness. Then consider practical strategies for keeping
your program on track.
a fitness program is and important decision, but it doesn't
have to be an overwhelming one. By planning carefully and
pacing yourself, you can make fitness a healthy habit that
lasts a lifetime!
more information please call
Renee Meyst at 760-751-8949
or email firstname.lastname@example.org
is now training and teaching at Shain
Fitness Center in Valley Center. This is a full service
gym with Cardio, weight training, group fitness, kids club
and more. To schedule your custom Small Group training session
or Personal Training session with Renee, contact her at 760-751-8949.
You will experience results from not only these training sessions
but she will help you get more out of the workouts you do
on your own. Call today!
Private & Semi Private Swimming Lessons
1-4 in a Session | Customized prices and scheduling!
Instructor: Renee Meyst, American Red Cross Water Safety
Instructor. Call now to get on the schedule.
School of Fish Swimming Lessons
Have you always wanted to learn to swim but could not get
over the fear that may be holding you back? Renee Meyst, Water
Safety Instructor can get you past the fear and you will be
swimming with confidence in a short time. Do you want to create
a water workout including swimming but need some instruction
on how to make your strokes and breathing techniques better?
Call Renee today and get started.
Call to schedule your group training session, include your
family and friends; get fit together.
for the hour will provide you with a customized workout
for your group of 3-7 people.
Split the cost and get the benefits of an affordable personalized
workout. Early morning and weekend times are available,
so call now to sign up or use the Contact
Us page. Let me know how I can help you achieve your
"I have never taken a water fitness class before because
I never really learned how to swim. I decided to take Renee's
class with my sister. We started in the shallow end and
then made our way to the deep end with floatation rings.
Not only was Renee's class a workout, it was unbelievably
fun too. If you think water fitness is for an older crowd,
think again. This is a totally fun class that will jumpstart
your fitness routine and get you in great shape FAST!!
weight is a balancing act, and calories are part of that
equation. Fad diets may promise you that counting carbs or
eating a mountain of grapefruit will make the pounds drop
off. But when it comes to weight loss, it's calories that
count. Weight loss comes down to burning more calories that
you take in. You can do that by reducing extra calories from
food and beverages and increasing calories burned through
you understand that equation, you're ready to set your weight-loss
goals and make a plan for reaching them. Remember, you don't
have to do it alone. Talk to your doctor, family and friends
for support. Also, plan smart: Anticipate how you'll handle
situations that challenge your resolve and the inevitable
you have serious health problems because of your weight,
your doctor may suggest weight-loss surgery or medications
for you. In this case, you and your doctor will need to
thoroughly discuss the potential benefits and the possible
don't forget the bottom line: The key to successful weight
loss is a commitment to making permanent changes in your
diet and exercise habits.
it comes to weight loss, there's no shortage of diet plans.
Check any magazine rack, and you're bound to see the latest
and greatest diet plans. But how do you know if a diet plan
fits your needs and lifestyle? Ask yourself these questions
about any diet plan you're considering.
Include various foods from the major food groups:
fruits, vegetables, grains, low-fat dairy products, lean
protein sources, nuts and seeds?
Include foods you like and that you would enjoy eating
for a lifetime - not just for several weeks or months?
Feature foods you can easily find in your local grocery
Allow you to eat your favorite foods, or better yet,
Fit your lifestyle and budget?
Include proper amounts of nutrients and calories
to help you lose weight safely and effectively?
Encourage regular physical activity?
If you answer no to any of these questions, keep looking.
There are better diet plans out there for you.
Rev up your exercise program with variety
Cross-training is an easy way to add variety to your exercise
program. Here's how it works - and how to get started.
Cross-training combines two or more types of physical activity.
If it sounds intense, don't worry. Cross-training is an
easy way to add variety to your exercise program, whether
you want to live a healthier lifestyle or you're an advanced
athlete who wants a more varied training regimen.
What is cross-training?
If you're bored with the same old workout, you're struggling
to lose those last few pounds or you're ready to add a new
level of fitness to your routine, cross-training may help
you meet your fitness goals.
Consider these basic approaches to cross-training:
- Multiple activities. With this approach to cross-training,
you combine two or more types of activity with the same
goal - such as aerobic activity - in the same workout. For
example, you might ride a stationary bike before your morning
jog, or do a Water Fitness class before after biking to
- Alternating days. As another option, you may choose to
alternate two or more types of activity during the week.
For example, you might attend Boot Camp on Tuesday and Thursday,
and Water Fitness on Wednesday and Saturday.
Simply pick various activities you enjoy and incorporate
them into your exercise plan.
are the benefits of cross-training?
do I get started?
Cross-training can help you improve your overall fitness
and performance. But that's not all. Cross-training can
- Reduce your risk of injury. Cross-training gives your
bones, muscles and joints a rest from repetitive stresses.
Alternating between a high-impact activity, such as running,
and a low-impact activity, such as cycling, can help you
avoid overuse injuries and reduce the risk of other injuries.
- Keep you interested. Exercise can be more fun when you're
not doing the same activity every day. The variety may help
you stick with your exercise program.
- Help you burn extra calories. Cross-training can keep
you exercising more regularly, which helps you burn more
calories. Any fat you lose can improve your performance.
- Double as a backup plan. If your bike breaks down, you
can still jog. If you hurt your ankle, you may still be
able to do Water Fitness.
To begin cross-training, make a plan based on activities you'll
enjoy. Get creative! In addition to walking, swimming and
cycling, remember that you can get a good workout from activities
such as dancing, jumping rope and housework. Ideally, your
fitness program will include elements of aerobic activity,
strength training and flexibility.
Once you choose your activities, make sure you have the appropriate
gear. You might need various types of athletic shoes for different
activities, for example. Then start slowly. Space your workouts
throughout the week, being careful to avoid consecutive days
of strenuous exercise. As with any fitness program, take time
to warm up before each workout, as well as cool down and stretch
If you're interested in cross-training, go for it! You might
find that experimenting with different exercises and schedules
keeps you on the go.