So, most people know about protein, multi-vitamins/minerals, and fish oils…but what other supplements can you take to help improve your everyday health & vitality?
Renov8 Fitness Coach, Marcus Carter, shares five supplements you may want to consider based upon your own health & fitness goals.
1. CoQ10 - Used by the body to transform food into ATP (energy that helps your body function properly).
2. Probiotics - Helps alter the intestinal microflora balance, inhibits the growth of harmful bacteria, promotes good digestion, boosts the immune system, and increases resistance to infection.
3. Multi-Enzymes - A combination of complex proteins that stimulate chemical changes in other substances and help break-down proteins, fats, and carbohydrates.
4. Glutamine – An amino acid converted to glucose when more energy is required by the body. It's also good for boosting the immune system.
5. Glucosamine - Aids in the ease of joint pain and is a building block needed by the body to manufacture specialized molecules found in cartilage. It usually takes about 4 weeks of continuous usage of Glucosamine for it to start working.
Still confused or not sure what could help you? Set-up a complimentary Strategy Session at Renov8 Fitness and we can help guide you in the right direction.
Yours In Fitness,
One of our Renov8 Fitness core values is "Community Consciousness." Not only do we try to be environmentally friendly within our community any moment we can, but we also love to give back to our community through charity work and donations.
I am happy to share that Renov8 Fitness presents five (5) special donation-based workouts for all skill levels this Saturday, June 10th, in support of baby Melanie Sanchez who was diagnosed at the tender age of 2 months with a rare end stage disease known as Biliary Artesia. The donation is $21/person with a maximum of 25 people. This event is open to the public on a first come, first serve basis.
Baby Melanie’s parents were told that without surgical intervention, very few babies with Biliary Atresia live past their second birthday. She immediately underwent surgery to try and save her liver. Unfortunately, the surgery was unsuccessful and Melanie suffered liver failure, causing fluid to build up in her abdomen, which then put pressure on her stomach and lungs. She was in critical condition at the pediatric intensive care unit of Children's Hospital in Los Angeles, where she was sedated and intubated since she was unable to eat or breathe on her own. At that point, her only chance of survival was to receive a liver transplant, which she did recently receive and is now recovering with her new liver.
Baby Melanie was recently downgraded on her breathing tube and her liver is working well. Her labs look good and continue to trend down. She's also been weening off pain killers and sedation medicine, although she is still not eating. She receives her nutrition through an IV and her parents pray every day that she keeps getting better and will be able to come home soon with her family.
Here’s where you come in! Help cover the costs of Baby Melanie’s stay at Children's Hospital in Los Angeles by joining us for a special workout session for all skill levels -- only a $21 donation/person for one workout. All proceeds ($1 covers transaction fees) go to Baby Melanie’s GoFundMe account to help with the cost of extending her life. Also, if you are unable to make it to one of the workouts that day, you can make your own donation at https://www.gofundme.com/baby-melanie-fund. Help us spread the word!
- When: Saturday, June 10, 2017
- Where: Renov8 Fitness at 7817 Nagle Ave., North Hollywood, CA 91605
- Times: 9:00am, 10:00am, 11:00am, 12:00pm, 1:00pm
- Details: Space is limited to the first 25 people (5 people per workout). All sessions are first come, first serve so reserve and pay for your spot today!
For more information, please contact us at 818.925.LIFE (5433) or at GetFit@Renov8.Fitness today. You can also visit www.Renov8.Fitness to learn more about what we offer to the community.
What does it really mean to have diabetes and workout? Last month Renov8 Fitness Coach, Jenn DeMartino, shared with us the different types of diabetes, the different affects workouts have on people with diabetes, as well as how nutrition plays a part in diabetes management. Here is what Jenn shared if you missed it.
"In short, the definition of diabetes is high blood sugar and there are two types of diabetes: Type 1 and 2. Type 1 diabetes is not procured by way of a bad diet or lack of exercise, but rather it's brought-on by an attack of immune cells on the pancreas. Whereas Type 2 diabetes is caused by either a tiring out of the pancreas or a reduction in sensitivity of the cells' ability to take the insulin that their pancreas produces. With both types of diabetes there is a very large number of treatments available depending on the body response to the treatment. Approximately 136 types of medications for Type 2 and 8 medications for Type 1. Each treatment affects the person's blood sugars in different ways by different mechanisms and none of them or perfect.
Also, different types of exercises have different affects on blood sugar levels. There's no cookie-cutter approach. High intensity can either raise or lower blood sugar depending on where the sugar level starts and how much medication and carbohydrates are on board. Low impact exercise usually doesn't affect sugar in the short run, but again it depends on the person. The same goes for heavy lifting, although sometimes people report having high blood sugar. With HIIT (high intensity interval training), there usually is no prediction on what will happen with blood sugar levels. A person with diabetes needs to practice and learn the patterns of their own body on their good days, bad days, high carbohydrate days, low carbohydrate days, sad days, happy days, time of year, time of month, etc.
Just like the different types of medication and exercise, various types of food also effect sugar levels differently. In general, high glycerin carbohydrates spike blood sugar whereas low glycemic carbohydrates do not. Protein in high doses can spike blood sugar and low doses do not. Fat has no direct immediate change on blood sugar levels, but it does delay the absorption of any type of carbohydrate.
In general, for people with diabetes it's not just a simple answer. There can be extremely healthy fit people with type 1 or type 2 diabetes who have no way of getting rid of their disease and there are those that can. Exercise and nutrition may or may not also have an affect on blood sugar levels with or without immediate complications. For example, Olympian Gary Hall, Jr. (won 10 U.S. medals in the 500m swim) had his blood sugar spike to the 300s as a result of his swims, which is not what you would expect.
So bottom line is that exercise and nutrition are both important for a person with diabetes just as much as it is for a person without diabetes. It's just not as easy as 1, 2, 3."
I hope you've learned something new from Jenn's synopsis of her seminar about diabetes and how it relates to fitness and nutrition. No mater who we are and what's going on with us and our bodies, fitness and nutrition is key!
Yours In Fitness,
A Letter To Our Friends and Fans
Procrastination...yes, I'm guilty! I've been meaning to write a recap of 2016 for months now. Here we are starting the 4th month of 2017 and I'm finally sending this out. There's no excuse other than procrastination on my part, but I feel good now that it's completed :)
From my place to yours, I want to share some of the highlights of our Renov8 Fitness family over 2016! We started last year with the rebranding of our company. After 8 years, we said goodbye to the Full of Life Fitness brand and launched Renov8 Fitness™. We do exactly what our name implies - we renov8 the body!
At Renov8 Fitness, you won't just walk into the gym by yourself and wonder what to do. Instead, you'll train every time with a coach and other hard-working, like-minded individuals. No crash diets. No expensive fads. No playing soldiers. Just scientifically-backed, high-quality coaching with your best interests at heart. We are a private fitness coaching center where you make some of the best friendships of your life as you sweat alongside others who are just as dedicated to health and wellness as you are.
In the first quarter of 2016 we increased the number of group fitness coaching sessions on our schedule to better accommodate our members’ needs. I focused the first half of the year really dialing in the new brand, re-evaluating our Core Values, and defining who (and what) we are to our valued members and clients.
In the second quarter, we added Spartan training to our programs to further help get people off the couch and into a lifestyle involving more movement daily. We also decided to give back more to our local community by hosting free monthly seminars on topics such as improving performance, injury prevention, juicing and detoxes/cleanses, mentally preparing for a new fitness routine, the science and secrets of self-myofascial release (SMR), improving running form/technique, enhancing quality of life, and diabetes and how it relates to fitness and nutrition. Renov8 Fitness Core Value #8: Community consciousness. You should join us for this month’s seminar: ‘Home Workouts for the Couch Potato’ on April 19th at 6:30pm!
A half-way point of the year we challenged our members to our annual 100 Workout Challenge and more people than ever took that challenge! We then kicked-off our annual Shed 2 Sizes Challenge where participants commit to the 6-week program to shed 2 sizes. They transformed themselves over the 6 weeks creating new habits and gaining confidence!
In the latter half of 2016 we grew! We added to our team Marcus Carter and Jenn DeMartino to help coach and motivate our members in each and every session! Both Marcus and Jenn came to learn, grow and improve in more ways than one to bring even more to our members and to continue leading as a company. As Renov8 Apprentices they both learned over a 2 to 5-month period the ins-and-outs of Renov8 Fitness, our culture, our members, our training style, and most importantly our methods of coaching our members to achieve success!
They both successfully passed all phases of our Apprenticeship and have officially been a part of our coaching staff for a handful of months now. Renov8 Fitness Core Value #1: Passion for fitness and healthy lifestyles.
One of the biggest improvements we made at Renov8 Fitness in 2016 was the addition of our heart rate-based training system. As you already know, we take fitness seriously. So, for about 6 months we tested various heart rate-based training systems and heart rate monitors and finally found the ones we love. Our members have seen how each system tracks heart rate, heart rate percentages, heart rate zones, heart rate recovery and training points. They even receive an email after each session with their workout summary and, at the end of each month, they receive a detailed monthly summary as well --- all real-time proof of maximizing your workouts. Listening to your body is one thing, but understanding what its telling you is a completely different scenario. Renov8's heart rate-based training system allows you to do just that - UNDERSTAND WHAT YOUR BODY IS TELLING YOU!
Next at the 1-year point of being in our current location, we hosted a Grand Opening/Open House. As I mentioned, we settled in, increased our staff, and developed new programs. Our local sponsors Runnergy, Spartan SGX, Mi Ranchito Authentic Mexican Food, Juice Budz, Fabletics, SBJ Sport Psychology, Som’s Skin Care, House of Vitamins, Park Lane Jewelry and The Color Lounge all set-up tables, offered samples and demonstrations, and shared valuable information with all attendees. It was a great opportunity for our members and friends to get together and meet new people, and for our guests to meet us, other fitness and nutrition enthusiasts, and like-minded individuals.
Halloween was another fun theme this year with our team dressing-up for the occasion. Lots of laughs and good times. Renov8 Fitness Core Value #5: Smiles, fun and liveliness; “Work Hard, Play Hard!”. To finish up the year we had ‘Team Renov8’ (Karla Moore, Mario Espinoza, Jumana Jiries, Maureen Gray, Steven Binns, Jr. and myself) complete the SoCal Spartan Sprint #2 race in Castaic after 8 weeks of intense training. Our team conquered the very difficult 5-mile hilly course including 20 challenging obstacles to all bring home medals after jumping over fire at the finish line. And to top it all off, Maureen Gray placed 9th in the Elite Women’s heat. Very remarkable!
And that leads me to 2017! We’ve already had several accomplishments and improvements for us and our members:
- Additional Renov8 members completed their first of many Spartan races at Lake Elsinore in January.
- Our New Year, New You Body Transformation Contest winners (Alfredo Rodriguez and Jenn DeMartino) worked very hard for 6 weeks on improving their nutrition, upping their fitness game, and focusing on the goal of losing lots of body fat and gaining lots of muscle mass in only 6 weeks.
- We hosted our Annabelle Moon Charity Workout Day in February to raise funds for little Annabelle Moon who was born on October 18, 2016 with Down Syndrome and a congenital heart condition. She required 2 more heart surgeries to give her a fighting chance to love, live and grow.
- We had a fun group of us run the Los Angeles Chinatown Firecracker 10K race. Can’t wait to do it again next year!
- Myself and Renov8 Fitness member, Sara du Bouchet, trained for the LA Marathon Charity Relay and raised funds for Angel City Pit Bulls. Together we completed the marathon on March 19th along with other Renov8 members, Mario Espinoza and Steven Binns, Jr., who both completed the full marathon distance (26.2 miles).
- I recently took the StrongFirst Certification course and am currently applying the meticulous StrongFirst principles of Kettlebell training into our programming. Renov8 Fitness Core Value #6: Continuous pursuit of education.
- Last weekend I had the pleasure of running with Renov8 member, Laurie Kahn, who ran her first trail race in many years and placed 3rd in her age group (women 60-69) for the Pasadena 5-Mile Trail Running Challenge series.
- Recently I was featured in VoyageLA Magazine. Increasing exposure is important as a gym owner and it was a pleasant surprise being asked for an interview. Check it out HERE.
We’re only 4 months into 2017 and we are already on fire! As we continue our adventure into the rest of the year, our focus is on continuously improving our methods so we stay on-top of the fitness ladder, and on growing our membership base so we successfully improve more people’s lives through education, motivation, and improved health & wellness. Our goal is to help all those who come through our door to find their athlete within!
Now what’s to come? I’m very excited about our Spartan SGX workout this Saturday at 10:00am. It’s free and open to the public (join us!). Our first-ever Renov8 Fitness video shoot is coming-up in a few weeks along with our member-only Push/Pull Challenge. Then, the official announcement of our new online nutrition coaching program is on the horizon along with our member-only 30-Day Summer Shred and our upcoming Spartan Stadium Sprint training program! There’s a lot happening in the Renov8 pipeline just in the next few months! :)
We really want 2017 to be our best year yet, and we would love to have you be a part of it! We want to see our members reach new goals and accomplish more than they ever thought possible while looking and feeling their absolute best!
Thank you to every single one of you for trusting us and letting us play a small part in your journey to ongoing health & fitness. We are honored you chose us! Bring on the rest of 2017 as we are here to slay!
Yours In Fitness,
- Founder/Head Fitness Coach
Renov8 Fitness, LLC
Last month Pose Method Running Technique Specialist, Albert Lu, came to Renov8 Fitness to speak about the Pose Running Method. All in attendance loved what he shared (and learned first-hand how to improve their running form) that we asked Albert to give us the key points of his presentation so you, too, can test out a new method of running.
Pose Method Running Clinic
"We met at Renov8 Fitness on that rainy Sunday morning and we learned how to run (better)! We first went over proper body positioning and the running Pose, and then learned how we move. We move harnessing gravity to take us where we want to go. With that in mind, we did numerous drills to feel what we were doing with our bodies while in Pose, and while Falling. Equally as important, we worked on drills that reinforced the necessity to Pull our feet straight up off the ground, to directly underneath our hips when we are running. We talked about how that Pull is just a reflexive and extremely quick action; as soon as your feet make contact with the ground, it should be immediately pulled back up. We learned about the importance of spending as little time on the ground as possible (by Pulling), and as much time in the air as possible, since pain and injuries are only experienced on the ground.
We talked about applying these basic principles (Pose, Fall, Pull) to different environments and conditions (rain, mud, snow, dirt, heat, uphill, downhill, etc.), especially when under any kind of stresses. The better we can execute the basics under any circumstances shows how skilled we are with our technique.
We also were reminded that skill takes time to master, and running is no different. Learning how to read took years, where we first learned the alphabet, and we progressively learned more and more over time, until we mastered the skill of reading. The same thing goes for running. Learning the “alphabet” of running (Pose, Fall, Pull) does take time, and a significant paradigm shift from what we were doing for years before, and it will take time to progressively learn how to run faster, and longer, based on how well we are mastering this skill. Learning and practicing the skill of running is now a lifelong journey.
We ended the clinic by talking about shoes and how running with proper technique will save us hundreds of dollars over the rest of our lives, since we won’t be wearing out our shoes as much in the wrong places (like the back of the heel). Also, we won’t be buying braces, straps, etc. that only mask the underlying causes of pain and injury when running with poor technique.
Thanks for the opportunity to come and affect some positive change in your community and to shift some mindsets to help you all become more aware of what you are doing, in order to get and do better!” Albert Lu
I hope you enjoyed this recap provided by my friend and Pose Method Running Technique Specialist, Albert Lu.
Yours In Fitness,
Paying attention to automatic self-talk messages can affect performance. Being aware of the messages one says to oneself, before, during and after a particular activity can reveal areas of growth and areas of strength.
Research results have shown this first 6 months of making changes is the stage with the biggest chance of relapse to previous stages and undermines and thwarts all of the progress that has been made over those previous months.
One of the most promising pre-workout foods lies in the simple beet. Research has shown consistently impressive results from consuming beets before several athletic events. Beets contain one of the highest levels of nitrates, a compound found in many vegetables and leafy greens that helps dilate blood vessels (promoting good blood pressure), lower inflammation, and enhance Mitochondria (our mini powerhouses of energy in our cells).
Self-Myofascial Release is a soft tissue therapy and stretching technique used to improve flexibility and function of tight muscles, inhibit overactive/overused muscles, reduce inflammation, improve joint range of motion (ROM), and more by focusing on the body’s neural and fascial systems.
All-in-all, blending your food can help you increase your nutrient-intake and enjoy eating healthy, even while on a time crunch or having a tight budget. Which blender do you use?
You belong to a gym that you rarely use, you have books about fad diets and weight loss on your bookshelf, and you’ve even had a consultation with a personal trainer, but you still can’t seem to get yourself off the couch and out of the house.
You should be required to complete a form(s) that let the trainer/staff know what your training history is, if you have any medical conditions or past injuries, and what your goals are for yourself. Without this information they are just shooting into the dark...
I realized I was less mobile than I thought (due to having a desk job at the time) so it was a huge realization for me to see the evidence in black and white.
You'll get a clear picture of how your brain is prioritizing your movements, as well as an initial set of corrective exercises that will help you get back into alignment.
Every time we take a step, our bodies are interacting with gravity – this can be a pleasant interaction or an unpleasant one. A bad relationship with gravity will result in those common aches and pains we normally associate with aging and inactivity.
It's been a few months since I have sent out my FOLF FitLetter (this eNewsletter). I have thought of sitting down to write so many times but have just been so slammed with work that I never felt I had the time to really think and put my thoughts to paper. I know, I know, "there's no excuses" you say, and you're right! I'm not going to lie, there is quite a bit I have slacked on recently and it's time to get myself back on track.
First let me give you an update on what's been happening. As most of you know I have been a Personal Fitness Training (PFT) Instructor at the Southern California Health Institute (SOCHi) in North Hollywood, CA. Then about 4.5 months ago I was promoted to the Program Director of the PFT program and it has been quite an adventure! I went from teaching students the various aspects of NASM's curriculum in a classroom and gym setting everyday, to sitting in an office and focusing on how to make the program better in addition to interacting with students and teachers. And like my typical self, I always jump head first into everything and give it 110%!
The drawback...I did let the one thing I enjoy most to slip by the wayside and become my lowest priority - my fitness. I went from working out 6 days/week down to zero. The time just flew by and before I knew it, 4 months had passed and I barely did any physical activity. I was stressed out and others commented how I wasn't smiling as much as I usually do. That was a big eye opener and I realized that it was time to make a change!
Just like I do with my clients and Full of Life Fitness members, I decided to make one small change at a time so I could set myself up for success. First, I worked on getting my body to naturally wake up earlier so I would have time to workout. And as some of you that are closer to me know, I am not a morning person :) But, after a few weeks of getting up about 1-2 hours earlier, I then started to add in my workouts. That was last week.
So, in the last two weeks I worked out 7 times. Mostly they have been strength workouts, but a couple runs were in there as well. I actually need to start running more because I committed to doing the Challenged Athletes Foundation Triathlon Relay on October 18th in which I am running 10 miles of hills in San Diego County.
But enough about me, let's talk about my business, Full of Life Fitness (FOLF). Many of you knows that I founded FOLF back in 2008. I went through a few years of trying different concepts of training styles and eventually landed upon the main infrastructure that FOLF currently has now. I used to train all of my clients and members at local parks and then one day took FOLF indoors. It was great! Then about bout 1.5 years ago we moved to a bigger location from North Hollywood to Valley Glen. And now, we're about to move to an even bigger location back in North Hollywood. It's quite exciting actually!
As some of you know, my business is home-based and Steven and I are about to buy our first home - no more renting!! We are set to close escrow nest week and also start construction next week. We are making FOLF even better than it is now. I would love to say more, but I want everyone eager and excited to walk in the door of our new location later in September :)
So with that being said, onward and upward to my bringing fitness back into my life and to a newer and better Full of Life Fitness! Come join us.
Heather Binns, CPT
How do you know when you’re dehydrated? How do you keep hydrated? Do you mean drinking water? If so, how much water should you drink? These are all very simple questions, but many of us don’t know the answers!