NoExcusesGym

I wrote information about Vitamin C and Folic Acid today. You’ll find it in the Your Guide to Vitamins and Minerals article under the Nutrion category. Folic Acid may help you to fight cancer!

I added vitamins B2, B3, B6 and B12 into article Your guide to Vitamins and Minerals in Nutrition section. Check out in what food you can find it.

WATER SOLUBLE VITAMINS
B1 - Thiamin
Helps cells obtain energy from food. B1 is needed for normal funcion of the nervous system.
Where you can find it:
Millet, Green Peas, Split Peas, Navy Beans, Lentils
Approximate Recommended Amount: 1.1mg women, 1.3 mg men
B2 - Riboflavin
Functions as part of a coenzyme in the production of energy within cells.
Where you can find […]

Do you work hard at the gym but still see no results? Getting not enough sleep my sabotage your workout effort. People who don’t get enough sleep have increased appetite for rich, high carbohydrates foods. Body craves sugar for the energy. So, switch your TV off and hit the bed. Try to sleep around 8 […]

How many colors do you have on your plate?
It’s all about color – blue/purple, green, white, yellow/orange, and red – the power of colorful fruits and vegetables will promote your good health. So when you’re grocery shopping, planning your meals or dining out, think color. For more info check www.5aday.gov and find out what color […]

Set up a small goals for yourself, like doing your cardio routine for 5 more minutes, lift a little bit heavier dumbells. You’ll reach your big goal ( like loosing 20 pounds) without frustration. Take it step by step like a baby.

Today is Turkey Day! I had to work on this day last 4 years but I’m off today and it’s great. We went surfing this morning……… Actually, my husband went and I was watching him from the beach. The ocean is really cold in the winter, don’t you think so?
We baked turkey and had it […]

The new MyPyramid Plan can help you choose the foods and amounts that are right for you. Visit www.foodpyramid.gov for more info.

Don’t lock your knees or elbows during any exercise. You’ll work your muscles harder and prevent joint injury. Keep every your motion under control.

Most of the people using less weight then they need to tone their bodies. I can see it every day in a gym. They are too easy on themselves. If you want to see results, you need to make it challenging. If you can easily make 12 or more repetitions the weight is too light […]

Check out my vacation.

1 cup cereal…………………………………..Baseball
3 ounces meat………………………………..Bar of soap or deck of cards
3 ounces hamburger………………………….Medium mayonnaise-jar lid
1 ounce cheese……………………………….Thumb
1 teaspoon peanut butter……………………Thumbtip
1/2 cup cooked rice or pasta………………..1 cupcake liner

Read why walking is good for you.

Look what will help you to loose weight….

Find out how much you should drink.

Body by Marcela or
She gave me the Body I’ve always wanted especially my behind - you know what I mean.
Winnie S.
Marcela has empowered me to change my life.
Training with Marcela has helped me lose weight, feel better, and have more energy. - Tami M.
Marcela takes exercise to a next level. We all want to try […]

Information about Osteoporosis and excersice.

Easy way to calculate your Heart Rate

Hello, my name is Marcela and I’m Personal Trainer, Aerobic Instructor and University teacher. I worked exclusively for the Stirling Club, Las Vegas, NV for 3 years. Stirling club is a 5 star private club and spa. After big success there and moving to Souther California, I’m opening my services to the public in South […]