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I am teaching 4 classes per week at LVAC Rainbow. These classes are group exercise that classes that are included in your gym membership.
Monday 10:30am Total Body Sculpt
Wed 9:30am Power Mat Pilates
Friday 6am Power Mat Pilates
Sunday 11am Step 2
Please mark your calendar.
I was looking thru old pictures of me..OH MY! Back in my 20’s I looked ROUGH! I will be 40 this next year and WOW! I look and feel 15 years younger! I really do.
I attribute this to my eating and exercise and drinking lots of water. I do not consume alcohol like I used to either! I get my rest and I take care of my self!
Here are the foods I eat and what they do for EVERYONE.
Wild Salmon
A four-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. “If you want to keep your wits about you as you age, start consuming omega-3s now,” says William Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of Nutrition and You.
Sweet Potatoes
Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.
Flax Seed
Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. A recent study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.
Eggs
Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories, according to a study in the International Journal of Obesity
Blueberries
“This potent little fruit can help prevent a range of diseases from cancer to heart disease,” says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants—only açai, an Amazonian berry, contains more—that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.
Whole grains
Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,” says Lynn Grieger, an online health, food, and fitness coach. “Those that aren’t whole grain can be high in fat, which increases inflammation.”
Black Beans
People who eat one three-ounce serving of black beans a day decrease their risk of heart attack by 38 percent, according to a study in the Journal of Nutrition. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.
Apple
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation-fighting antioxidants.
Broccoli
One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.
Get a sexyfitbody in 2010! Hiring a personal trainer is not easy. Check out my website for details on programs that I offer. This program will change your life! You will meet so many new friends and reach your goals while having a blast! Contact Angela Farrar 702-265-2457 or angela@sexyfitbody.com
Group Training Time Change Beginning November 1st, 2009.
Tuesday, there is no longer an 830am. The new time 930am
NEW PROGRAMS OFFERED:
BOOTCAMP; 55 minutes. Bootcamp meets every Saturday. This is a 55 minutes HIGH POWER, HIGH INTENSITY, MENTALLY CHALLENGING, HARDCORE, FEEL GREAT workout that is perfect for all men and woman. The best thing about it is you can always work at your own pace. There is running, sprints, pushups, sit-ups, lunges, stairs, and anything and everything that is new and challenging.
Advanced Weight Training; This is 30 minutes of non stop advanced weight training. Designed to build strength, increase muscle and metabolism. This is for the advanced person.
Saturday November 7th
Show times are 1030am and 630pm
Tickets are $20 and $30. Reserved seats are available for the night show only. Get your tickets at the box office day of show only(cashman center theater) or at J$ J Health Foods East or West. 702-228-9030.
Please come cheer us on!
Just added new times on Mon, Tues and Wed. Check out Schedule for updates!
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I am excited to start the 12 week dieting and training program. This experience will be different than the latter. My self and trainer Claudia Aquino will be leading a group of 5 woman to their first competition.
Stay tuned for weekly details.
Today is my last day in Austin Texas. I have been here for 7 days. The entire trip has been wonderful.
I have had a great time and enjoyed myself to the fullest. What I have learned about myself is my definitionof the terms in the title above have changed for me. Over time I have grown in a direction that feels much better than the old definition; EAT and DRINK! Yikes. Eating is definately a part of my trip…………but not PIGGING OUT!
This trip has been full of activities. I have done so much every single day that I would not be able to do if the “OLD HABITS” were present. Check out what I have done:
Worked out every single morning. Went to dinner out every night. Seaworld, Lake Travis, Water Park, Swimming Pool, Live music, dancing, sushi, birthday celebration for my nephew. It has been non stop.
My energy has been great. I started off every single morning with my traditional breakfast, coffee, egg whites, oats, blueberries, water……….and then the gym. This set me up for a GREAT TIME and (SEXYFITBODY IS WHAT I AM TALKING ABOUT) looking and feeling my best……..
The absence of alcohol has been a big change for me. I would traditionally have a few drinks each day or night and probably not exercise as much(I have always worked out on every single vacation I have ever taken….hahahaha). I would not be as conscious about my food niether. And of course I would not feel as good or look as good or have as much fun.
The changes feel so good.
My diet has been very good. I have allowed my self a few deserts because that is what I LOVE. I just make sure I am on track with everything and then I do not feel bad about having a desert. I enjoy it so much more because I feel GREAT and my clothes fit and I am not miserable because I PIGGED OUT or DRANK to much and just need another drink to deal…….hahahaha.
You know what I mean!
I am excited to get back to Las Vegas!
