|
|
|
|
|
|
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
There is no doubt your body changes as you age. Some believe you can control everything in your body if you eat healthy and exercise. I wish that were true! Maintaining physical fitness and a healthy body weight can lessen the deleterious effects of aging.
One of the reasons we gain weight as we age is lack of physical activity. There are things out of our control, like hormones, certain diseases, injuries etc. Exercise can help your body in many positive ways.
Exercise is particularly beneficial to the cardiovascular system. Heart disease is the leading source of mortality in older adults. Try taking a walk each day. You will burn calories, get fresh air (if outdoors), exercise your muscles, exercise your heart, exercise your joints and ligaments etc.
Increasing your physical activity can make you stronger. When you strengthen your muscles, you strengthen your bones too. The risk of falls and frailty is reduced when one has strong muscles, strong bones and good flexibility. Fractures, especially in the hip, can seriously affect the quality of life. These fractures can sometimes lead to a loss of independent living.
Find a trainer that is educated in the field to work with seniors. Always tell your personal trainer all the medications you are taking and any medical concerns you have. A good trainer will have the knowledge and/or get in contact with your doctor to confirm or learn anything needed. It is very important for your safety and your exercise results.
Our bodies were created for movement. There are no rules in life stating that we must be still as we age. No way! We must move!
Move it or Lose it!
" I went met Tracy for a free consultation and she explained everything she has to offer. She asked me what I was looking for and she was very positive in saying, "we can do that." During workouts she explains each exercise very well via demonstration and walking through it verbally. She reminds me to tighten the abs, squeeze the butt, or whatever during the exercises. She reminds me to stretch after each exercise and asks if I need to rest or get a drink of water. She's also tough enough to push me a little further than I think I can push myself, which is the one of the reasons I hired her. Tracy is also personable and it makes working out fun.
Thank you so much." ~ Melody E."
"I have been a regular client of Tracy for the past 18 months. During that time she has demonstrated knowledge, and skill as a Personal Trainer. In fact, she guided me through an exercise and nutrition program that resulted in a 45 pound weight loss as well as significantly improved strength and energy levels for me. My doctor and myself are very happy with my current level of fitness which I could not have achieved without her help." Ms. Markley has been teaching fitness for more than 7 years. She demonstrates skill and organization in teaching. She shows enthusiasm for all aspects of health and fitness. She often brings articles with new information for me and finds answers to problems and questins I bring to her. She continues her own education through courses and advanced education." ~ Carolyn C. Turner, RN, MSN
"I met Tracy about 3 months ago. Let me begin with stating that she has more certificates on her wall then any personal trainer I have known. I have had 3 others. She has taught me the best exercises. I am 32 years old and I have the best butt and abs I have ever had. She knows how to make a woman’s body lean. She knows what exercises will make my butt and hips bigger and tells me not to do them. I have been doing exercises for years that have kept me bigger. I had no idea. I felt abs muscles working I have never felt. I thought I would always have that little pooch on my belly. It is gone now. She taught me easily and it all makes sense. I am a walking example that it works. She knows what she is doing." ~ Terry V.
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.
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.
|
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! |
|
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.
Top
Top
Rates
Does Your Body Scare You? Halloween is long over.
Are you ready for Summer? Now is the time to get ready for summer!
Are you ready for:
Shorts, tank tops, bikinis, sun dresses, vacations, Summer, all sports, Lunch with old friends, Dinner with new friends, ski cloths, reunions, beach wear, pool parties, sports, games, bike rides, weddings, holidays, boating?
1 Session.....55.00
10 Sessions....47.00 (each)
15 Sessions....44.00 (each)
20 Sessions....42.00 (each)
2 People ~ 1 Session..75.00 (each)
2 People ~ 10 Sessions..70.00(each)
Gift certificates available.
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!
Coming soon Tracy will have an added location in Seal Beach one day a week! Her friend is opening a gym in Seal Beach and Tracy will be there for fun to train one day a week. Call Tracy or email with any questions.
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
Top
Under Construction Section
Your Wedding Day and Wedding Photos
Top
Look Your Best for Your Wedding Day
Love how you look in your wedding pictures.
BOOT CAMP FOR YOUR CORE STRENGTH!
COMING SOON! CALL FOR DETAILS
Largest Class, 8 Clients at a time. Get Individual Attention at Your CORE Strength
One of a kind, Boot Camp for you!!!
Comming VERY VERY SOON! Indoors and Fun!
BE READY, I will be!!
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
Top
Tracy's Personal Training Links
Yoga in Huntington Beach
MonaVie ~ Brazilian Acai Berry Drink
XS Energy Site
Childrendonate2.org
Arbonne Consultant Huntington Beach or Online
MS Snapshots A wonderful site on MS
Real Solutions Magazine google.com yahoo Yoga Huntington Beach www.hottanningbeds.com MS Snapshots A wonderful site on MS Personal Trainer in Huntington Beach Self Growth
Spahub.com spatisari.com Kids Online Safety Websites energy healing services Donlemmon.com Core Strength Personal Trainer Kids Help Animals Seal Beach Anytime Fitness
Arbonne Skin Care & Nutrion Products ORDER HERE NOW
Support & Save Animals with your kids www.fitnessproposals.com www.greattrainers.com www.fitness-junkie.com Positive Quotes for your Body
Fitness Junkie
SelfGrowth.com - Self Growth
Wedding Planning with Dress Up Your Wedding!Huntington Beach Yoga Studio - Private Lessons - and Small Classes
Children Help Others
Kids and Family Site
Childrendonate2.org
Searchpersonaltrainer.com
Paramedic Continue Education
Fire Fighter Education
School Teach CEC Contnue Education
Search by State Personal Trainer Directory
Personal Trainer Directory
Nationwide Spa Directory
Searchpersonaltrainer.com Directory
Beauty and Health Directory
Get Beautiful Skin
Energy Drinks and Bars
Arbonne Consultant
NitPickit.com Directory
World Website Directory ~ Directory
Child Family Quality Time, Fun Time Together
Free Fitness Web Traffic & Banner Exchange - FitnessTraffic. Com: The premier home fitness search engine and directory. Free Banner Exchange and Fitness Portal to the World.
Child Family Quality Time, Fun Time Together
Child Family Time While helping others in need
Personal Training in Huntington Beach
Online Yoga Guide - A wide range of information on yoga, benefits of yoga, various yoga exercises, types of yoga such as ashtanga yoga, hatha yoga, kundalini yoga, bikram yoga, and yoga equipments.
Winzy Search - Search and win free prizes
SiteSurf Directory Surf Yellow Pages Yoga Zine Directory
Jump to your city. fitnessclubs.tv
Yogafinder.com
Everythingyoga.com Get free $10 off Yoga props, cloths etc.
Top
714-843-9002
714-843-9002
714-843-9002
714-843-9002
714-843-9002
714-843-9002
714-843-9002
714-843-9002
Tracy Markley Personal Trainer Huntington Beach Tracy's Personal Training, Huntington Beach Personal Trainer
Tracy's Personal Training is located in huntington Beach california Were you looking for?
Huntington Beach personal trainer, personal trainer huntington beach
searching for huntington beach pesonal trainer
searching for personal trainer huntington beach
searching for Tracy Markley
searching for Orange County Personal trainer"
orange county fitness
huntington beach fitness
core fitness abs
Core strength boot camp
huntington-beach-personal-trainers
indoor boot camp
AB boot camp
huntington beach yoga
yoga huntington beach
www.yogahuntingtonbeach.com
Tracy's Personal Training Yoga
Yoga Core Training
Yoga Core Training
huntington beach personal trainers
huntington beach personal trainers
huntington beach personal trainers
Tracy Lopez Personal Trainer Markley lopez Huntington Beach
Arbonne Orange County consultant
Arbonne Consultant Nationwide
Top
