At 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 goals.

Our mission is to help you attain and maintain your health and wellness goals, using time tested scientific and functional training principals.

Call Renee Meyst at 760-751-8949 or send us a request for registration, pricing or to schedule your group now.

All of our instructors are trained professionals.
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Not 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.

Ward 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:

1. 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.
Researchers 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.

2. 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.

3. 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.
In 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%.

4. 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.

5. 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.

6. 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.

7. 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.

Renee’s Fit Tip #2: A recent Time magazine article entitled “Why Exercise Won’t 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 ACSM’s simple bullet point answers.

Renee's 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.

When 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.

Starting 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!

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For more information please call
Renee Meyst at 760-751-8949
or email classes@valleyfitnessstudio.com

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.

Renee 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!

Small Group Training
Call to schedule your group training session, include your family and friends; get fit together.
$35 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 new goals.

Water Fitness Testimonial
"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!! — Jane F.

Once 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 minor setbacks.

If 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 risks.

But 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.

When 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.
Does it:
• 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 store?
• Allow you to eat your favorite foods, or better yet, all foods?
• 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.

Cross-training: 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 the pool.
- 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.

What are the benefits of cross-training?
Cross-training can help you improve your overall fitness and performance. But that's not all. Cross-training can also:
- 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.