Wednesday , October 22 2014
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Fitness Diva

Prevent Cancer

Crystal Manjarres  Q. What are some effective ways to prevent cancer?  A. One of the most preventable ways to avoid cancer is avoid cigarette smoke. Do not smoke, do not inhale the smoke of those who do, and if you currently smoke—stop immediately. Smoking easily tops the list of the most preventable cancers, and for good reason—you are literally signing your death sentence with each drag you take; true, some people smoke and do not get cancer, but do you really want to play Russian Roulette with the big C? If you currently smoke, take action now to stop, and if ... Read More »

Benefits of Pilates

Crystal Manjarres    Q. I have heard a lot about Pilates. Could you elaborate on the benefits? A. The benefits to Pilate are numerous! The first that comes to mind is that of postural awareness; you cannot master Pilates without it! In fact, that is one of the first goals I urge clients to take away from their first (as well as successive) session(s). You learn how to stand, breathe, and carry yourself consciously—you will find that it spills over into every aspect of your life. Another facet that Pilates is known for is promoting longer, leaner muscles; because there ... Read More »

Healthy Fast Food

Crystal Manjarres  Q. I want to eat healthy, but feel like I don’t have time to prepare healthy meals. Any advice?  A. So many of us struggle to keep up with our jobs, family, school obligations, recreational activities, workouts, and more. It’s no wonder that we are paying the price health-wise. Many times we hurriedly race out of the door, skipping breakfast, work through our lunch break, and overeat at dinner. We rely heavily on fast food, junk food (vending machine, anyone?), and convenience dinners. Most of us eat out the majority of the week, entertaining clients, friends, or because ... Read More »

Benefits of personal training

Crystal Manjarres Q. I’ve been considering hiring a personal trainer… what are the benefits? A. I’m so glad you asked! Everyone can benefit from a personal trainer- anyone from a novice to an experienced athlete. Age doesn’t matter either; my husband and I have trained children, teenagers, young adults, middle-aged adults, and mature adults. Like I said before, anyone can benefit! We all have different goals and an experienced and knowledgeable instructor can help you to achieve those goals. A trainer is able to motivate you and help you to get the most out of every workout– unlike when you ... Read More »

Strengthen your back

By Crystal Manjarres Q. I sit at a computer all day and my back has been starting to bother me. What are some ex­ercises I can do to strengthen my back? A. Sitting (especially for prolonged pe­riods of time), is one of the worst positions for the spine. Why? Because it compresses the spine and can lead to back pain over time. Not to fear, there are many benefi­cial exercises that can treat, alleviate, and strengthen the back. Without getting into the anatomy and physiology of the proper anatomical terms of muscles, insertions, origins, and actions (which would take me ... Read More »

How to fight inflammation

By Crystal Manjarres  Q. I have heard a lot about inflammation lately… what can I do to prevent it? A. Believe it or not, inflammation can be a good thing for the body; for this conversation’s sake, we will focus on the negative, chronic effects of prolonged inflammation. Diet controls a large portion (no pun intended) of how our body deals with and reacts to inflammation. If we load our bodies up with processed foods and fast foods, our bodies do not know how to handle- much less digest- these foreign toxins. This constant battle causes our bodies to eventually ... Read More »

EATING HEALTHY

By Crystal Manjarres Q. What are some important nutrients I should be including in my diet? A. According to the USDA, Americans are lacking in seven essential nutrients: potassium, magnesium, vitamin A, vitamin E, calcium, vitamin C, and fiber. Potassium has been shown to decrease blood pressure naturally, in addition to enhancing fertility, as well as muscle and nerve function. Potassium is readily available in many foods such as: bananas, potatoes, avocados, apricots, walnuts, peanuts, strawberries, oranges, broccoli, tomatoes and squash, just to name a few. My personal favorite way to consume potassium is pure coconut water- it has double ... Read More »

Want to lose weight?

ENTER THE SCULPTED FOR SUMMER FITNESS CONTEST! By Crystal Manjarres I have received so many questions from so many misguided people about fitness- that is after all, the purpose of this column- so I thought, why not offer all you Coastal Breeze readers out there a chance to experience a fitness program catered specifically to you and your needs? It will jump start your goals and kick off your summer nicely. It will motivate and educate you and take your fitness regime to the next level. Celebrate your health! Are you sick and tired of being sick and tired? Have you ... Read More »

Rotator Cuff concerns

By Crystal Manjarres Q. I am worried about tearing my rotator cuff… what can I do to protect it? A. First off, congratulations on being aware of the importance of strong shoulder muscles and being proactive on prevention of injury. Most people overlook/neglect shoulder training to focus on muscles that bother them (like saggy underarms), or muscles that they want to highlight (like lean legs) instead of working on the body as a whole. Shoulder training, and more specifically rotator cuff training, is crucial to prevent muscle strain and/or tear; the truth is most people injure their rotator cuff muscles ... Read More »

Entire body workout

By Crystal Manjarres Q. I work out my entire body three times a week, but my body has not changed. Any advice? A. There are several factors that could be contributing to your body not changing: you are not allowing for proper rest between workout days, your body has hit a plateau, your diet is lacking, you are not properly fatiguing the muscle, etc. Without personally watching how you work out and knowing what you eat, it is nearly impossible for me to tell. You, however, know the answers to these questions and can make some changes to any (or ... Read More »

Relieve arthritis

By Crystal Manjarres Q. I have arthritis and my doctor recommended starting an exercise program. What exercises should I do? A. There are a lot of factors to consider before starting an exercise program, such as your current physical condition (ex. very active or very sedentary), your past fitness history (played sports in college, ran marathons, or have never exercised), the type of arthritis you have, as well as the degree of progression (mild or severe). That being said, gentle exercise is extremely beneficial for all types of arthritis (provided you have your doctor’s approval); exercise keeps the joints moving, ... Read More »

Sleep and working out

By Crystal Manjarres Q. How much sleep should I be getting if I’m working out? A. There is no clear-cut answer to this type of question- some people do great on six to seven hours sleep, while others require eight to nine (and in some cases even more)! I would say that a healthy aim, for those working out would be anywhere between eight and nine and a half hours of sleep. Will something terrible happen to you if you get less than that? Not exactly, but for optimal muscle rebuilding, body repair and regeneration for ideal functioning, eight or more ... Read More »

Muscle vs Fat

By Crystal Manjarres Q. I keep hearing about muscle vs. fat. I was told that muscle weighs more than fat- is this true? A. This is one of the most controversial topics in the fitness realm- the age-old question of “which weighs more, muscle or fat?” Because there is so much misinformation out there, this is usually one of the first questions I ask a potential client. I have had people say fat weighs more, muscle weighs more, and “I don’t know”. The truth is, I have yet to find a single individual who answers this question correctly. Think about this: ... Read More »

Scoliosis and proper exercise

By Crystal Manjarres Q. I have Scoliosis and am looking to add weight training and Pilates to my workouts…are there any exercises that will benefit me? A. I have worked with several clients with Scoliosis both past and present in personal training and Pilates, and there are numerous benefits from both disciplines, as well as numerous exercises that will strengthen and help straighten scoliosis. Weight training will help build muscle in your biceps, triceps, back, legs, and core-pretty much anywhere you can train a muscle! You will become fitter, leaner, have more energy, and be able to perform physical tasks ... Read More »