OC Fitness Mama’s Five Simple Fitness Tips:

  1. Drink 8-10 glasses of water every day. It is important to stay hydrated. You can add sliced lemon, cucumber, orange and/or lime for a refreshing taste.
  2. Eat an apple every day! You have heard the phrase an apple a day keeps the doctor away. There is truth in that. My favorite apples are Red Delicious and Granny Smith.  Apples are full of antioxidants, which are disease-fighting compounds and fiber. Apples help to decrease some cancers, diabetes, and cholesterol. Apples help with weight loss, too.
  3. Walk every day! Walking is great for your cardiovascular system, which helps strengthen your heart. Walking is also good to reduce stress and anxiety. All you need is a supportive pair of walking shoes and you are good to go. If time is an issue, try walking before work or at lunchtime for 30 minutes. Reminder: You can also walk for ten minutes in the morning, ten minutes at lunch, and ten minutes before or after dinner. Cardio doesn’t have to be done all at once.
  4. Forgive: Forgiveness isn’t easy sometimes, but it is necessary for your health. If we allow ourselves to hold on to things that have hurt us in the past, we become a prisoner to ourselves. Forgive others that have hurt you and you will feel better doing so.
  5. Sleep: Getting enough sleep is critical to your health. Research shows that 7-8hours of sleep every night is key to helping you get the right amount of sleep so your body can recover, repair and rest. Sleep is also a must if losing weight is one of your goals. Not getting enough sleep over time is unhealthy for you and will eventually start to affect your life. Try to get to bed at the same time and wake up at the same time, even on the weekends. You can create a healthy sleep habit and your body will be rested and restored because of it.
Love the body your were born with!

Love the body your were born with!

OC Fitness Mama

“Fit & fabulous @ 40 and beyond”

Happy September to all the OC Fitness Mamas

Some of you have children going back to school like I do and some of you  are just excited about the cooler weather. Whatever excites you about this beautiful time of year is worth getting excited about. Life is EXCITING and as women we don’t want to just exist daily, but to really THRIVE! So I would like to encourage you to get out your appointment books  and make you and your health one of your top PRIORITIES on your schedule this month and for the rest of the year. No matter how you do your scheduling be sure to write your workouts down on paper and in pen.  That way they are hard to change and you can schedule your other appointments around your fitness time. Your commitment to your workouts is just as important as any other appointments you make. Your body will not just exercise on it’s own. As you know YOU have to move your body and make it HAPPEN.

This month as OC Fitness Mama we are doing a fitness challenge to help our clients get back on track…come fall back into fitness with a 21 day cardio challenge from September 9-30. For 21 days we what to encourage  you do do cardio EVERY day for a minimum 21 minutes. You are welcome to do more if you choose. You can go to our Facebook event page and sign up to do the challenge. Here is the link: https://www.facebook.com/events1490674417915334

 

Come Fall into Fitness with us at "OC Fitness Mama!

Come Fall into Fitness with us at “OC Fitness Mama!

 

Why did we choose 21 days? Because it takes 21 days to make a healthy habit. Join us from September 9-30 to create a healthy habit for yourself. choose any cardio activity that raises your heart rate and brings you JOY! Cardio helps to decrease stress, depression, and increase your endorphin’s so you can FEEL good all day long. Examples of cardio: walking, running, biking, swimming, dancing, cycling, roller skating, hula-hooping, jump-roping, jumping on a mini trampoline, home cardio DVD,  playing tag with your children and any other moving activity that you enjoy. Our hope is that after 21 days you FEEL so AMAZING that you’ll want to continue to do cardio and strengthen the most important muscle in your body-your HEART! Now if your reading this post and it is past our challenge dates please try it on your own anyway. You can start it and do it for 21 days in a row, get a calendar and keep track of your cardio and what you do daily for 21 days and create a healthy habit for yourself. You can also ask a friend, co-worker or your spouse to join you. Good luck!

Have fun and feel better. Your body will appreciate it!

OC Fitness Mama

 

Happy September!

Happy September to all the OC Fitness Mamas,

Some of you have children going back to school like I do and some of you are just excited about the cooler weather. Whatever excites you about this beautiful time of year is worth getting excited about! Life is EXCITING and therefore we as women  want to not just exist daily, but  to really THRIVE!. So I would like to encourage you to get out your appointment book & calendar and make you and your health one of the TOP  priorities on your schedule this month and for the rest of the year. No matter how you do your scheduling be sure to write your workouts down on paper. That way they are hard to change and you can schedule your other appointments around your fitness time. Your commitment to your workouts is just as important as any other appointments you make. Your body will not just exercise on it’s own as you know, YOU have to move your body and make it HAPPEN.

This month at OC Fitness Mama, we are doing a fitness challenge to help our clients get back on track…Come  fall back into fitness with a 21 day cardio challenge from September 9-30. For 21 days we want to encourage you to do cardio EVERY day! You can go to our Facebook event page and sign up to do the challenge. Here is the link:https://www.facebook.com/events/1490674417915334/

 

 

 

Come Fall into Fitness with us at "OC Fitness Mama!

Come Fall into Fitness with us at OC Fitness Mama!

Why did we choose 21 days?  Because it takes 21 days to make a healthy habit. Join us from September 9-30 to create a healthy habit for yourself…Choose any cardio activity that raises your heart rate and brings you JOY! Cardio helps to decrease stress, depression and increases your endorphin’s so you can FEEL good all day long. Examples of cardio: walking, running, swimming, dancing, spinning, hula-hooping, jump-roping, jumping on a mini trampoline, playing tag with your children and any other moving activity with enjoy. Our hope is that after 21 days you FEEL so AMAZING that you’ll want to continue to do cardio and strengthen the most important muscle in your body your heart!

Have fun and feel better. Your body will appreciate it!

OC Fitness Mama

 

Fit & fabulous @ 40 and beyond”

 

Elisa’s Transformation Tuesday Story

Elisa’s Transformation Tuesday Story

 

I work in a dental office and I was guiding my patient to the treatment room. She was walking behind me and she mentioned that I looked slimmer. I thanked her and mentioned that I picked up my walking regime for the month of April due to the walking challenge at OC Fitness Mama. I told her that it actually started back in March. My church held a fundraiser for the Walk 4 Water on March 22nd and we all walked about 4 miles that morning. On the following day, my daughter Katie and I went on vacation to Germany for nine days. While in Germany, we did a lot of walking every day as we explored, Kaiserslautern, Speyer, Heidelberg and Berlin.

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Maureen Kilbourne’s Transformation Tuesday Story

Maureen Kilbourne’s Transformation Tuesday Story

Here is my story:

I have been an athlete my entire life then an injury and menopause set in.  I gained weight and I gave up. I became LAZY. My friend who has been overweight most of her adult life inspired me. She had surgery and lost weight. I told her that in order  to get to the finish line she needed to work out. She looked at me and said, “So do you!”

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The Wonderful Benefits of Walking

The Wonderful Benefits of Walking

Welcome to OC Fitness Mama’s April blog! I am so happy that you have taken the time to read this because it is an important topic for this month, especially since April 1st was “National Walking Day.”   As a personal trainer and health coach, I am always sharing the benefits of walking with my clients. I personally am an avid walker. The benefits I have seen with my own health are ones that I share with my clients, family  and friends. It is something that I enjoy doing daily and is very important for me to do in order to help manage a back injury that I live with every day.

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Mary Oshima’s Transformation Tuesday Story

Mary Oshima’s Transformation Tuesday Story

Mary Oshima is an endomorph and has worked out at OC Fitness Mama for almost two and a half years. Altogether, she lost 4 inches in her hips and dropped 7 pounds. She dropped a dress size and also her body fat decreased 1.4 percent. Here is her inspirational story along with before and after photo collage:

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March is Women’s History Month

March is Women’s History Month

March is Women’s History Month,  and because of this I would like to have you take some time out of your busy life to reflect on remembering some women in your life that have inspired, encouraged and cheered you on throughout your own lives.  As I personally reflect back on my early childhood, career and my own life there are some women that I truly admired, loved and will always remember and hold close to my heart.

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February is Heart Disease Awareness Month!

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Did you know that Heart Disease is the leading cause of death for women? Not breast cancer or any other form of cancer, but heart disease. Women take notice of this because, there are ways to help prevent this from happening to you! We as women are so good at taking care of everyone around us that we forget to take care of ourselves. Often times we look in the mirror &  one day and ask ourselves what happen? What happen is we neglected to take care of our selves on many levels. We have been taking care of our husbands, children, elderly parents, other family members and others. We put everyone and everything before our own health and that is not healthy or necessary.

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Stacy Rae’s February Fitness Tip:

Stacy Rae’s February Fitness Tip:

If you are wanting to lose weight and just haven’t been motivated to do so, the picture below just may help motivate you in the right direction. Having more body fat than you should on your body is difficult for your heart and organs for many reasons. It can also be very dangerous especially depending where it is located in the body and on your body type.

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