Call or Text 562-595-7888

Archive for the ‘Uncategorized’ 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 ‘Uncategorized’ 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 ‘Uncategorized’ 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 ‘Uncategorized’ Category

Let Claudette Inspire you….

Claudette is a retired educator with a Language Development Specialist Credential.  While she was with Paramount Unified School District she considered a Star Teacher and trained new teachers.

Claudette reports that Pilates has helped her mobility, flexibility and strength.  Not being a self starter she enjoys having a class to come to at a given time – this keeps her consistent and motivated.   She has been practicing Pilates for 11 years and it has become her exercise of choice.  She no longer slumps or slouches.  She carries her body with grace and great posture.  As a girl Claudette was put in corrective gym classes and wore a back brace, so enjoying the many benefits that Pilates has provided to her body is very gratifying considering where she has come from.

The Pilates discipline has made Claudette more aware of her body movements and position.  She reports that Pilates has made the biggest difference in her lower body  – allowing her to lose inches.  Her body is sleek and sculpted.  Claudette sees her glutes lifted and she is so thankful that her thighs no longer rub together!  Hey that is a great pay off isn’t it?

Finally and by no means lastly, because of Pilates Claudette hasn’t had an epidural injection since 2012.  Pilates has definitely made Claudette a better version of herself!  If you haven’t had the opportunity to meet and be inspired by Claudette – please make a point to do so.  She always arrives early for her 6pm Pilates class and can often be found sticking around after class to encourage a new member or share some insight with me or any other member at the studio. Five Starr Pilates & Fitness is definitely a better place with Claudette on the roster!

Archive for the ‘Uncategorized’ Category

Healthy February Snacks

Yogurt & Granola Fruit Kabobs

Yogurt & Granola Fruit Kabobs

 

Ingredients

  • Fresh fruit chunks of choice (apples, pineapple, bananas, strawberries)
  • Vanilla yogurt
  • Granola

Instructions

  1. Thread a piece of fruit onto a toothpick or popsicle stick.
  2. Dip the bottom half of the fruit piece into yogurt.
  3. Roll the yogurt coated piece of fruit in granola, to evenly coat.

Notes

Nutrition Facts:

Strawberry Kabob Per Serving (1 medium strawberry, 1 Tablespoon yogurt, ½ Tablespoon granola): 31.1 calories, 0.5 g total fat, 6.4 mg sodium, 5 g carbohydrates (0.5 g fiber, 2.9 g sugars), 1.8 g protein.

Pineapple Kabob Per Serving ((1 bite-sized piece of pineapple, 1 Tablespoon yogurt, ½ Tablespoon granola): 35.5 calories, 0.4 g total fat, 6.3 mg sodium, 6.2 g carbohydrates (0.4 g fiber, 3.7 g sugars), 1.8 g protein.

Banana Kabob Per Serving ((1 bite-sized piece of banana, 1 Tablespoon yogurt, ½ Tablespoon granola): 41.5 calories, 0.5 g total fat, 6.3 mg sodium, 7.9 g carbohydrates (0.6 g fiber, 4.2 g sugars), 1.9 g protein.

Apple Kabob Per Serving ((1 bite-sized piece of apple with skin, 1 Tablespoon yogurt, ½ Tablespoon granola): 33.5 calories, 0.4 g total fat, 6.3 mg sodium, 5.7 g carbohydrates (0.5 g fiber, 3.3 g sugars), 1.7 g protein.

Archive for the ‘Uncategorized’ 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 ‘Uncategorized’ Category

IV Nutritional Therapy: What Can I Expect For Nutritional Support?

From the Blog of  Belle Vie Medical Wellness & Aesthetics

We all know that one person who seems to have a secret to buzzing through life. Maybe it’s a friend who never seems to get sick. Perhaps it’s a family member who always has a ton of energy, no matter what the day might throw at them.

If you’re wondering what secret they’re using to support higher energy levels, a powerful immune system, and a general sense of greater well-being, it’s time to reveal it to you…

It’s IV nutritional therapy at Belle Vie Wellness & Medical Aesthetics in Cerritos, CA!

Why IV Nutritional Therapy?

IV nutritional therapy is an excellent treatment that’s designed to support your body’s individual needs. IV nutritional therapy delivers a precise cocktail of vitamins, minerals, and other important nutrients directly to your body.

At Belle Vie Wellness & Medical Aesthetics, we use a variety of different IV cocktails to ensure that your exact needs are being met. Here are a few samples of what we can design to help give your body more nutritional support:

  • Meyer’s Cocktail: This cocktail is chock-full of every nutrient your body needs to look and feel its best. It is a great first choice for clients who are new to IV nutritional therapy!
  • Hangover Drips: If you partied a little too hard last night, our hangover/hydration drip can help counter the effects of too much alcohol consumption. This drip is also excellent for clients who suffer from dehydration or who need to hydrate after suffering a recent illness.
  • Stress/Fatigue Drip: Feeling a little low in energy? This drip can support higher energy levels or just give you the boost you need to enjoy an upcoming event.
  • Weight Loss Drip: This drip is excellent for clients who may need a little more support during their weight-loss activities. There is also an athletic drip for clients who need nutritional support for intensive training.
  • Beauty/Skin Health Drip: Want to look your absolute best? This drip can help support the growth of healthy nails and hair, while encouraging a beautiful glow.

You’ll discover which drip is right for you during your Belle Vie consultation.

IV Nutritional Therapy at Belle Vie

To learn more about our IV nutritional therapy treatments, schedule a consultation at Belle Vie Wellness & Medical Aesthetics in Cerritos, CA today or call (562) 865-0802!

Belle Vie Wellness & Medical Aesthetics also serves the greater Los Angeles, CA area

Archive for the ‘Uncategorized’ Category

Broccoli Cheese Bites

screen-shot-2016-10-26-at-12-34-08-pm
ingredients
  1. 2 cups broccoli, cooked and chopped
  2. 1 cup cheddar cheese
  3. 12 Ritz crackers, crumbled
  4. 1 egg
instructions
  1. Preheat oven to 350 degrees.
  2. Spray mini muffin tin with non-stick baking spray.
  3. Cook broccoli.
  4. Combine broccoli, cheese, 10 Ritz crackers, and egg in a food processor until everything is well combined.
  5. Spoon mixture into mini muffin tin until about 3/4 full.
  6. Sprinkle with Ritz crackers.
  7. Bake at 350 degrees for 12-15 minutes or until crackers are slightly browned on top and mixture is fully cooked.
  8. Serve hot or at room temperature.

Archive for the ‘Uncategorized’ Category

10 ways to help your child succeed this year

Helping your child with his homework doesn’t mean doing it for him! Get 10 tips for the best ways you can assist your child during homework time so that he learns and grows from his assignments and scores some A’s this school year.

Provide a Suitable Environment and Materials

Archive for the ‘Uncategorized’ Category

Summer Hydration

Being well-hydrated is essential for good health. Consuming water is necessary to keep the body’s systems functioning properly. This is especially important to remember during the summer months when we need to increase our fluid intake to counteract warmer temperatures and higher humidity.

         Tips for staying hydrated

Hydration is vital to our overall health and well-being. In addition to helping the body function properly, water helps regulate body temperature and flush out waste. The following tips can help you stay hydrated:

  •   Drink six to eight 8 oz. glasses of water each day. This is a general recommendation that will change based on age, chronic conditions, and activity level, so check with your doctor for the specific amount that’s right for you.
  •   Bring a reusable water bottle to work and drink from it throughout the day, refilling as needed.
  •   Drink water during your meals. Not only can it help you stay hydrated, but it can help you feel more full, which can help prevent you from overindulging at mealtime.Not a huge fan of drinking plain water? Consider flavoring it with slices of citrus fruit or a splash of 100% fruit juice. Or, experiment with the water’s temperature—see whether you like it better cold from the fridge, chilled over ice, or at room temperature.

    Hydration and Exercise

    When exercising in the summer heat, it’s especially important to stay hydrated. You need to consume water to replace the fluids lost during physical activity. The amount of water needed will differ from person to person, depending on body size, sweat production, climate, and the type and intensity of exercise performed.

    A good rule of thumb is to drink water before, during, and after exercise. Try these best practices for mild to moderate exercise:

    •   20 to 30 minutes before exercise: Drink at least 8 oz. of water
    •   During exercise: Consume 7-10 oz. of water every 10-20 minutes
    •   Within 30 minutes after exercising: Drink at least 8 oz. of water