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Archive for the ‘Cycling’ Category

Benefits of Attending a Fitness Studio

Thinking of signing up for a studio membership?

WHAT IS A STUDIO?

A boutique studio environment would be any private or franchised studio that only offers directed classes and personal training usually only in one  or two formats, such as Five Starr Pilates & Fitness that offers Pilates Reformer, Indoor Cycling and Personal Training.

BENEFITS OF A STUDIO ENVIRONMENT …

Classes are usually specialized and structured. The thing that boutique fitness studios really deliver on is structured classes in whatever focus they specialize in, whether that’s yoga, Pilates  or cycling l. Because these studios usually only offer one format, they can really excel in that area, and hopefully, they do it well. If you know you want to improve in a format, or you know you enjoy a format, then a studio is the place for you.

You always get a full workout, even if you aren’t self-motivated. When you go to a studio and attend a class, you know you’re going to get in a workout and this is helpful when you’re low on inspiration, motivation or an idea of what you want to do that day. Classes take the guesswork out for you, and that’s so important when you don’t have the time or energy to think about what your workout should be that day.

The opportunity to book and reserve class spots ahead of time keeps you accountable. When you want to take a class at a studio, you usually have to reserve your space ahead of time and prepay. Once you’ve booked your class, you add it to your calendar and do your best to keep that commitment — I’ve heard many people say that when you prepay, you are much less likely to skip or cancel. Not to mention, if you get the chance to reserve your spot, you know that you have a place in class and don’t have to worry about showing up and being told the class is full or having to show up an hour before class to get a bike or reformer.

More personal attention in classes. Oftentimes, studio classes are delivered by instructors who quickly demo moves, then float throughout the class to correct form, rather than staying in the front of the room to do the whole workout with the class. This time spent correcting form in the room is always helpful for attendees who may need some hands-on assistance.

Chance to get to know the instructors better. Instructors at boutique studios often teach a lot of classes at that same studio, so you get to see them more often. If you start to fall in love with an instructor, it’s a good motivator to continually book into the classes they teach to stay consistent.

Studios build strong communities, and people know your name. While not every boutique fitness studio has a community vibe, a lot of them work really hard to offer events, products and other amenities to keep their members excited, involved and coming back. It feels good to be part of something, especially if it’s a chain studio with multiple locations, because you feel like you belong and are more likely to stay loyal and consistent. And you know what feels really good at a studio? When both the front desk staff and instructors know you by name!

Studios are ALWAYS cleaner and Safer. Attention is paid to details in smaller fitness studios.   Safety and cleanliness are top priorities and in the days of pandemics, cleanliness and safety MUST be considerations for all consumers.  Check out a studio before you sign up and take notice of their cleaning processes.   Five Starr Pilates & Fitness has been a beacon in the community by always being one of the cleanest fitness studios around.  Check out CDC guidelines for the fitness industry to make sure you are in a safe environment always…especially during your workout.

Ability to work with a highly educated personal trainer. Even though group fitness classes are WAY more fun and entertaining than personal training sessions, nothing is as tailored to your body like a one-on-one session. Working with a personal trainer is an amazing way to assess your movement patterns, see if you have any mobility issues or imbalances and address your individual goals and objectives with your fitness routine, while also getting to work out and have someone count your repetitions and correct your form.

No matter what studio you choose, remember these things …

  1. You want to switch up your workouts regularly, and try to get in a good mixture of strength, cardio and flexibility each week. And that means, no, you shouldn’t do cycling every single day.
  2. You want to take a rest day (or 2 or 3, depending on how hard your workouts are) each week, and try not to put two super difficult workouts on back-to-back days.
  3. You want to do movement that you enjoy and feels good on your body.

If you can answer yes to the above statements, then you’re doing it right!

Archive for the ‘Cycling’ Category

Fun things to do while social distancing

Stream a movie early

Movie studios who were banking on playing their films on the big screen are now releasing them early to streaming devices.

Disney announced that it made the decision to release the latest Pixar film “Onward” starting Friday at 8 p.m. EDT/5 p.m. PDT. Friday’s release is for purchase through services like iTunes. It will be on the Disney+ streaming service on April 3.

Warner Bros. is releasing the latest Ben Affleck flick “The Way Back” on digital March 24. The company is also releasing “Birds of Prey” the same day. If horror is more your style, “The Invisible Man” was recently released less than a month after it appeared in theaters, USA Today reported.

Click here for a list of new movies that are being released to streaming apps early.

Binge-watch a series

Want to find out why everyone’s talking about Baby Yoda, but you haven’t sat down to watch “The Mandalorian?” Now is your chance.

There’s a bunch of shows that are perfect for binge-watching while you’re still home.

Maybe you’ll want to start new shows like “Picard” or catch up on those classic “Seinfeld” episodes.

Get some culture

The Metropolitan Opera is streaming nightly. Click here for the schedule.

Broadway HD also has about 300 classic musicals, plays and shows, according to Cosmopolitan. BroadwayWorld is also posting clips of stars singing songs from popular shows.

You can also visit a museum without leaving the comfort of your home. Click here for a list.

See a concert

A lot of artists are holding livestream and virtual concerts. Click here for a list.

Go on a safari

Zoos are putting up their animal cameras. The Cincinnati Zoo has a “Home Safari Facebook Live”

Read a book

Psychology Today suggests reading five books you have always wanted to read but never had the time.

Call someone

Don’t let social distancing keep you from interacting,  call someone, text them, use FaceTime.

Write, journal

The COVID-19 pandemic has a lot of people saying we’re living in an unprecedented time. Write about it. Or if you always wanted to write a book, start writing.

Listen to podcasts

Find your favorite topic and listen to a podcast on it.

Go for a walk, get outside

 Doctors say fresh air and exercise are good for not only your physical health but also mental health. You can walk around your neighborhood.

Cook

See what you have in your pantry and whip up a new meal.

Archive for the ‘Cycling’ Category

Butternut Portobello Lasagna

Ingredients

  • 1 package (10 ounces) frozen cubed butternut squash, thawed
  • 2 teaspoons olive oil
  • 1 teaspoon brown sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • MUSHROOMS:
  • 4 large portobello mushrooms, coarsely chopped
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • SAUCE:
  • 2 cans (28 ounces each) whole tomatoes, undrained
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon crushed red pepper flakes
  • 1/2 cup fresh basil leaves, thinly sliced
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • LASAGNA:
  • 9 no-cook lasagna noodles
  • 4 ounces fresh baby spinach (about 5 cups)
  • 3 cups part-skim ricotta cheese
  • 1-1/2 cups shredded part-skim mozzarella cheese

Directions

  • Preheat oven to 350°. In a large bowl, combine the first five ingredients. In another bowl, combine ingredients for mushrooms. Transfer vegetables to separate foil-lined 15x10x1-in. baking pans. Roast 14-16 minutes or until tender, stirring occasionally.
  • Meanwhile, for sauce, drain tomatoes, reserving juices; coarsely chop tomatoes. In a large saucepan, heat oil over medium heat. Add garlic and pepper flakes; cook 1 minute longer. Stir in chopped tomatoes, reserved tomato juices, basil, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, 35-45 minutes or until thickened, stirring occasionally.
  • Spread 1 cup sauce into a greased 13×9-in. baking dish. Layer with three noodles, 1 cup sauce, spinach and mushrooms. Continue layering with three noodles, 1 cup sauce, ricotta cheese and roasted squash. Top with remaining noodles and sauce. Sprinkle with mozzarella cheese.
  • Bake, covered, 30 minutes. Bake, uncovered, 15-20 minutes longer or until bubbly. Let stand 15 minutes before serving.
Nutrition Facts

1 piece: 252 calories, 10g fat (5g saturated fat), 27mg cholesterol, 508mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.

Archive for the ‘Cycling’ Category

Aerobic vs. Anaerobic – Which is Better?

Aerobic exercise versus anaerobic exercise has been one of the many great debates in the fitness world since the beginning of time. And there are many people that feel very strongly one way or the other. We’re going to take a look at each of these forms of exercise and determine for ourselves which one is better.

Aerobic Exercise

Aerobic exercise is essentially exercising in a way that your body is able to maintain an adequate oxygen supply to fuel your muscles. These exercises are not as intense, and are completed over longer periods of time. Think of long-distrance running, walking, recreational swimming, etc. Your body is able to keep up with the oxygen your muscles demand and doesn’t have to find fuel from another source. For years, this was the only form of exercise that anyone thought to do. Even the old aerobics tapes your parents kept in the basement involved aerobic exercise. It was the only real form of cardio until people started looking elsewhere for ways to lose weight faster.

Pros and Cons

The pros of aerobic exercise is that you are able to exercise for longer periods of time before becoming fatigued. For people who love to run long distances, like marathons and triathlons, compete in obstacle courses, etc., this is the exercise for you. It’s what you’ll be doing come race day so it’s how you train, for the most part, until that point. Aerobic exercises also work well to build your endurance level, which is necessary in any sport.

Many people enjoy aerobic exercises like walking because you can complete it over a period of time, at your own skill level and pace. However, running, especially over a long period of time, is very hard on your joints. Some would argue that aerobic exercises are not as effective because you are not working out as intensely when you do them, but they can be just as effective as anaerobic exercises over time.

Anaerobic Exercise

Anaerobic exercise, on the other hand, occurs with exercises that are higher in intensity and typically, shorter in duration. Think of the world of HIIT exercises or High Intensity Interval Training, or running sprints. This involves short bursts of high energy output to the point that your body cannot keep up with the oxygen demands and has to fuel your muscles some other way. The idea behind anaerobic workouts is that because your body has to use an alternate fuel source, it will burn fat faster to provide that energy.

Tons of people absolute love HIIT workouts because it is believed that you can burn more calories over a shorter period of time and in the world we live in today, no one seems to have time to workout. People also really like HIIT workouts because of the “after burn” effect. This occurs when your muscles run out of oxygen to meet their demand and they start to look for fuel elsewhere. Your metabolism kicks into high gear to meet that demand and because anaerobic exercise puts your body in this condition but only lasts a short amount of time, your metabolism keeps going until it thinks you body is at a regular state again. The idea is to ramp up your metabolism so much so that it continues to burn calories for fuel long after you’re done with your exercise, and that is believed to make your burn fat faster.

Pros and Cons

Obviously I’ve just mentioned some of the pros to anaerobic exercise: it saves you time and it can burn fat faster because of ramping up your metabolism. Some people think that anaerobic exercise is more effective overall because it works on your cardio endurance, as well as your muscular strength. But once again, HIIT workouts can be very hard on your joints and some people, especially those who are older or not already in shape, will have a lot of difficulty with anaerobic exercises.

Because anaerobic exercise is essentially working out to the point of reducing oxygen to your muscles, they can fatigue quickly, which can affect your endurance. Also, some people may feel as thought they cannot breathe while performing exercises and it can be difficult to judge when this is appropriate and when it becomes a problem.

 

Which One Is Better?

We’ve looked at some of the pros and cons for both aerobic and anaerobic exercise and quite honestly, as long as you’re putting in the time to exercise, it doesn’t really matter. Some would argue that anaerobic exercise is better for losing weight because of the intensity and “after burn” effect. But if you can’t do anaerobic exercise, then aerobic exercise is a great option. Besides, some exercise is better than no exercise at all.

I personally prefer aerobic exercise to anaerobic exercise because I can’t stand the feeling of not being able to breathe while I’m working out. I like to take my time, focus on what I’m doing, and really feel each muscle as I’m working it. If you would ask my husband though, he would say the exact opposite. He doesn’t feel like he’s getting a good workout unless he feels like he’s going to throw up after. Now that doesn’t mean I don’t like to get my heart rate up, but it takes a balance. A great cardio workout is perfect to add in especially when I’m short on time and it keeps me more physically balanced. Besides, you can’t beat the endorphin rush of a HIIT workout. It makes you feel amazing! But if you only ever train one way, how can you expect your body to perform well doing anything else?

Instead of worrying about getting both aerobic and anaerobic exercise mixed into your routine, focus on the exercises you enjoy. After all, if you don’t enjoy it at least a little bit, you won’t do it and then it becomes completely ineffective. It’s fine to stick to your favorites most of the time, but every once in a while, try something new or something completely different. If you normally like to bike long distances, try a HIIT workout at a gym. Or if you’re a gym junkie hooked on the HIIT world, get outside and take a long, easy jog. You’ll feel refreshed and may even find a new favorite activity you’ll want to mix into your routine more often.

Archive for the ‘Cycling’ Category

April 2018 Client Spotlight Walter Sorensen

Walter has been a dedicated Five Starr client for almost 3 years now. Once participating in bootcamps and running he turned to Five Starr for more safe, yet challenging workouts to rehab an injured back.

Walter is 41 years old and a Winery Sales Director and he and his wife own a wine label themselves. Walter travels often but his ideal workout schedule includes 3 Pilates and 3 cycling classes per week.  With his demanding travel schedule he tends to make it in at least 4 times per week.  Walter says the workouts provide the cardio and strength/core workouts that he feels are most important for his overall physical health.  He loves morning classes because they start his day off on the right foot mentally.  We couldn’t agree more that nothing clears the mind, alleviates stress and brings balance to our minds, body’s and sprits like a good safe workout.

When it comes to food Walter doesn’t eliminate any particular food or food group, but he tries to eat mostly whole foods and limit his intake of starchy carbs and desserts.  Traveling and eating out at restaurants make this a challenge, but when he is back at home one of the first things he does is book a spin class and sweat out all of his indulgences.  Isn’t that the truth?  We have a couple of clients who workout so they can have dessert!

Walter told us “I am really please with the routine that I’ve built at Five Starr and feel like it’s one of the best investments I”ve made in myself in recent years.”  AMAZING right?  We could’t agree more that investing in ourselves is the absolute first thing we all must do for not just ourselves, but for those we love also!

Keep up the great work Walter!

Walter’s family also owns TOYBOX Wine Cellars in Napa Valley and  you can find them at Willmore Wine Bar on Atlantic just around the corner!

 

Archive for the ‘Cycling’ Category

Lynne Riperti – March 2018 Client Spotlight

Lynn has been working out at Five Starr since July 2016. Lynn is a 64 year old IT Project Manager. She tries to do something physical 7 days a week. As she approaches her 65th birthday, Lynn is in the BEST SHAPE of her life due to the discipline and tools that she has found at Five Starr Pilates & Fitness!  WOW!
This achievement is also due to her disciplined lifestyle. Lynn depends on a diet of fruits, vegetables and greek yogurt as her staples. When she does eat lean meat she is sure to fill upon veggies as the first thing she eats at those meals.  Lynn aspires to eat healthy, but doesn’t beat herself up when she gets off track on any given day.  Instead she pushes restart the very next day and self corrects the very next day.
Lynn power walks 5-10 miles daily, takes indoor cycling classes 2-3 days per week, practices yoga 4 days a week, due to that stressful IT job and utilizes weights 4 days per week and Pilates 1 day a week.   Although that sounds like a lot Lynn mixes it up and she has found hat to be a key for her.
Lynn has found that Pilates has increased her body awareness, allowed her to work though her scoliosis limitations and feel more balanced physically, emotionally and mentally.

Archive for the ‘Cycling’ Category

Five Starr Pilates & Fitness – The Only Medically Endorsed Pilates & Cycling Studio in Long Beach

Spine and Sports Medicine Expert by Your Side

IMG_4226
Hi everyone!  I would like to introduce myself.  I am Dr Danh Ngo and I help people find an alternative to pain killers, medications, procedures, and to avoid surgery.  Besides the medical title (label), I am more proud of being a father of two children.  I love being a father and I decided to venture into this small business arena to spend more time with them.  I love to listen to other parent’s story because no two stories are the same.  We all try our best to do our part in raising our little ones into wholesome and caring adults.

I would like to take this time to applaud everyone that is on this fitness journey.  If you are reading this article, you deserve an extra pat on the back for appreciating what us real humans have to say.  As a spine and sports medicine expert, I can lecture all the benefits of exercise and why one should do it.  I am NOT going to do that, but I would like to take this time to extend my medical expertise and background to keep you on this fitness train.

You may have heard that the hardest part of anything is the first step.  My opinion is that the hardest part is consistency and grit after the first step.   The secret ingredient to “GREAT” change, whether it is for weight loss or confidence within yourself, is having guidance.   A journey time frame cannot be predicted.  I can predict that it will come with many different emotions, like fear, insecurity, excitement, and life distractions that will cause you to lose focus.

This is one reason that I am taking the time to slow life down to introduce myself, not as a medical expert only, but a person that understands real things happen to real people.  If you are worried about that nagging stiffness when you exercise or after, I am here to provide guidance (only if you act on it).  If you are nervous about starting the fitness class after an extended period of absence, you are not alone.  Take that extra step and request a chat with me at revitalizerehab@gmail.com.

One LOVE,

Dr Danh Ngo

562.548.0876

Archive for the ‘Cycling’ Category

What a Mom Wants…

We’re proud moms, but that doesn’t mean that all of our jewelry has to be engraved with our children’s names or that the only artwork we want on display is an abstract doodle by a 4-year-old. And it certainly doesn’t mean that we want another machine-washable “handbag.” This Mother’s Day, the items topping our real wish list aren’t exclusive to moms, they’re not necessarily practical, and they’re definitely not for sale at Babies”R”Us. Consider this a list of what we really want this year . . . or any day we need a reminder that while we’re moms, we’re also just women who love a good spa treatment.

Stylish Sunglasses

A Body Scrub Treatment

Nice Perfume

Artwork

An Ongoing Supply of Wine

A Future Heirloom

Unique Flowers

A Designer Handbag

A Decorative Object

Stud Earrings

A Memorable Experience

 

Archive for the ‘Cycling’ Category

How to apply sunscreen

How to apply sunscreen

Sunscreen is safe and can protect your skin against skin cancer and premature aging. However, it is not as effective unless it’s applied correctly. Follow these tips from dermatologists when applying sunscreen:

Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays. Follow these helpful tips when selecting a sunscreen.

    1. Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
    1. Use enough sunscreen. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin.
    1. Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard‐to‐reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide‐brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15.
  1. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating. People who get sunburned usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product. Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen. For more skin cancer prevention tips, see a board-certified dermatologist.

People who get sunburned  usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product.

Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen.

For more skin cancer prevention tips, see a board-certified dermatologist.

Archive for the ‘Cycling’ Category

Mother’s Day Brunch Ham & Egg Crepe Squares

med106461_0111_how_ham_crepe_vertINGREDIENTS

  • Simple Crepes
  • 8 slices black forest ham
  • 4 large eggs
  • Coarse salt and ground pepper
  • Chopped fresh chives

DIRECTIONS

  1. Preheat oven to 350 degrees. Place 4 crepes on a rimmed baking sheet. Place 2 slices ham on each crepe. Crack 1 egg into center of each; fold edges toward center. Season with salt and pepper. Bake until egg white is set and yolk is still runny, 12 minutes. Top with chives.