GET A HOT BODY FOR HOT WEATHER

FRESNO PERSONAL TRAINER: GET A HOT BODY FOR HOT WEATHER 

(FRESNO, CA June 9, 2011) – It’s almost summer and it’s getting hotter by the day. You want to wear as little clothing as possible to keep cool and comfortable, but if you are out of shape, life’s not exactly a beach for you. 

“A lot of people want to wear their bikinis or bathing suits this summer, but they know they have to get in shape first,” says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. “And even if they are not going to the beach, they still want to look good in sleeveless shirts, shorts, and other skimpy summer wear.” 

Obviously, if you haven’t exercised and watched your diet, it will take longer to get the body you want, Galassie notes, “but if you start working out now  – and keep at it – you’ll see results.” 

“The key,” he adds, “is a regular – rather than merely occasional - routine aimed at toning and firming up your upper and lower body and, of course, burning calories so you can maintain a healthy weight.” 

However, before starting a “get-in-shape” exercise program, watch what you eat and drink, Galassie advises. “Cut out or at least reduce your consumption of sugary drinks, alcoholic beverages, and any foods that are high in saturated fats,” he says. “A sensible diet that includes leans proteins, fruits, vegetables and some healthy fats, will not only help you lose the flab and extra pounds, but also help prevent heart disease, diabetes, and certain types of cancer.” 

Most people who have not been exercising regularly probably need to work on the total-body fitness, Galassie says. 

For an effective, “head-to-toe” overhaul, he recommends these exercises: 

Sculpted arms and shoulders can be achieved with resistance bands or weights.  Shoulder presses, bicep curls and tricep extensions are just some of several effective moves. 

To tone your butt, try different kinds of squats and lunges. These exercises are great because they also work many other muscle groups, including your inner and outer thighs, hamstrings, glutes, etc. 

For killer abs, there are many effective moves, such as a bicycle maneuver and leg raises. 

Waist and midriff will respond to a side plank and pelvic twist, among other area-specific moves. 

“All these exercises are just a tip of the iceberg – there are many more that will tighten and firm up your whole body,” Galassie notes. “This is a great opportunity to work with a fitness professional who will show you not only the most effective moves, but will also make sure you exercise safely.” 

Galassie adds that a “beach body” routine may not land you on the cover of Sports Illustrated, “but it will allow you to ‘bare all’ – or almost all – on a hot summer day.”  

BEING A CAR POTATO PILES ON POUNDS

FRESNO PERSONAL TRAINER:  BEING A CAR POTATO PILES ON POUNDS      

(FRESNO, CA May 31, 2011) – Did you know that your daily commute could impact your health? That’s the message of a recently released University of Illinois study that links frequent car use with the climbing obesity rates in this country. 

“There is no doubt that we are a car-centric society,” says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. “We drive everywhere, even distances that could be easily reached by walking. That’s just part of our lifestyle.” 

What makes the problem even worse, Galassie observes, is that we often pick up a meal at a fast food drive-thru, and eat it while we drive. 

“We’re eating a high-calorie meal while sitting in the car,” he says. “Not only that, but we also bank and pick up our prescriptions at a drive-thru window, which means we hardly ever get out of the vehicle and walk anywhere, so we don’t burn all these calories we take in. This behavior ultimately leads to obesity.” 

Not surprisingly, the United States has the highest number of obese people in the world; currently, one in three Americans suffers from obesity, defined as 30 or more pounds over a healthy weight. 

“Obesity is dangerous because it can lead to type 2 diabetes, heart disease, and many other serious health conditions,” Galassie points out. “Of course, car alone cannot be blamed for these alarming statistics. There are other contributing factors at play, such as poor eating habits and sedentary lifestyle.” 

Galassie says that for people who spend hours every day driving  – or sitting anywhere without much movement – it is crucial to pack in a heart-pumping, calorie-burning workout into their schedule. 

To stay healthy and fit, U.S. Centers for Disease Control and Prevention (CDC) recommend at least 30 minutes of moderately intensive activity five days a week, as well as muscle-strengthening exercises at least twice a week. Unfortunately, studies show that as many as 60 percent of Americans don’t get the recommended amount of physical activity, and over 25 percent are not active at all. 

How do you integrate exercise into your busy schedule? 

Galassie’s suggestions: 

Use your feet: “Instead of driving, walk (or cycle) to your destination and back. The key is moving fasting enough to get your heart rate up. If you choose walking, remember such common-sense precautions as low-heel, flexible-sole, well-fitting shoes.” 

Compound exercises “are time-efficient muscle builders that work several muscle groups at one time. One example is a squat, which works many muscles in the lower body and core. A fitness professional can show you some effective, yet time-saving moves.” 

“The important thing is to change your sedentary habits into an active lifestyle,” Galassie adds. “And that is one piece of advice you should not take sitting down!”