The All New & Improved…Tiger Fitness Los Angeles!

The premiere Personal Training and Boot Camp Company in Los Angeles and surrounding cities has just massively expanded it’s fitness programs with a whole gym bag full of FAT BURNING, MUSCLE TONING, CORE STRENGTHENING AND BODY REVITALIZING fitness programs!

The NEW TigerFit Personal Training System is the ultimate program for building the beach ready body that you want. You will experience muscle building improvements and weight loss results that you have not seen in years, if ever. Fat will burn, muscle will tone, energy will increase and your body will transform back into its youthful shape. You will finally be able to pull that belt a few holes tighter and make your skinny jeans your regular jeans. It’s that effective, it’s that amazing.

The best part of the system is that it is adabtable and flexible. We have applied the dynamic principles of the TigerFit Personal Training System to three high-octane fitness programs that run the gamut from one-on-one to group training, from outdoor to indoor, from affordable to premium.

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TigerFit Advanced Personal Training

For people that need the one-on-one attention that having your own personal trainer provides. Clients are always amazed how easily they get into incredible shape with this system. With Advanced Personal Training there is no guess work, and most importantly, you don’t have to go it alone. With a seasoned professional by your side, guaranteeing your success, results tend to come faster.

Click Here for Personal Training

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T3 Small-Group Personal Training

For clients that want to workout with a few friends. Each T3 session is a small group, limited to 3-6 clients, with similar fitness focus (weight loss, bridal party tune-up, etc). The best part is the training costs are shared while you attain your fitness goals. You can put together your own group or I can match you with other fitness minded people that share your goal.

Click Here for Small-Group Training

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TigerFit Boot Camp

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Click Here for Boot Camp

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Sign-Up for a FREE Fitness Orientation:
Go to TigerFitnessLA.com to Get Started Now >>>

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Tiger Fitness Los Angeles offers Personal Training and Boot Camp fitness program in the following locations:

Bel Air Beverly Hills Brentwood Culver City Hollywood Los Angeles Malibu

Mar Vista Marina Del Rey Pacific Palisades Playa Del Rey Santa Monica

Venice Beach West Hollywood West Lost Angeles Westwood

Challenge Yourself with the Best Cardio Exercises for Massive Calorie Burn!

Cardio exercises that you love and will perform consistenly, produce the best, most efficient calorie burn. The key is to choose a variety of cardio exercises that you enjoy doing in order to keep your workout fresh and exciting. This training approach, Interval cardio training is simply a way of rotating from one exercise to another in pre-set time intervals.

Example: you could exercise on the elliptical trainer for 15 min., then jump on a bicycle for another 15 min. and end with sprinting on the treadmill for at least another 15 min. Interval training is a great way to bust through plateaus and continue your fitness progress.

There are 2 main approaches when it comes to cardio training styles – Slow & Steady Cardio and High Intensity Cardio. For the most efficient cardio program and resulting calorie burn, try a combination for at least 6 weeks and make sure to monitor your progress with weekly photos of yourself and by having your body fat % assessed to see if you are truly attacking your particular fat zones.

The two main Cardio Training Styles breakdown like this:

Slow & Steady Cardio (Steady State)

• Long duration (45 minutes – 60 minutes)
• Low intensity cardio
• Burns fat and no carbohydrate burn
• Less impact on joints

1. Rock Climbing – yep, it’s a cardio exercise and it also build arm and leg strength and power. Rock Climbing burns up to 380 calories in 30 minutes.

2. Cross-Country Skiing – whether you are on a machine or outdoors on snow, this is an incredible cardio exercise because it involves both upper and lower body. A average size person can burn about 330 calories in 30 minutes.

3. Running – Running is an amazing cardio exercise because all you need is a pair of good running shoes and a impact resistant surface (think grass not concrete). Running burns serious amounts of calories. You can easily burn 300 calories in 30 minutes.

4. Elliptical Trainer – one of the best machine cardio exercises to build endurance. Low-impact and burns about 300 calories in 30 minutes.

5. Rowing – pulls double-duty as an amazing cardio exercise as well as giving your arms an incredible strength workout. Most folks can burn about 300 calories in 30 minutes.

6. Walking – Swift walking is a much less strenuous form of cardio exercise. Walking burns up to 180 calories in 30 minutes. Walking intensity can be progressed with sprinting or adding hills to increase calories burned.

7. Aerobics (Step) – At favorite cardio exercises preferred by women. Mainly targets the lower body – legs, hips and glutes. Burns approx. 400 calories in 30 minutes.

8. Bicycling – Stationary bicycling indoors or outdoors are great cardio choices. Depending on resistance and speed, bicycling can burn 250 to 500 calories in 30 minutes.

9. Swimming – Swimming is an excellent cardio exercise as it is a full body activity. Swimming is great for cross-training for other cardio activities. The breast stroke burns approx. 400 calories in 30 minutes.

10. Racquetball and Tennis – The side-to-side sprinting makes racquetball and tennis excellent cardio activities. An average person can burn over 400 calories in 30 minutes.

High Intensity Cardio (Interval Training)

• Short durations (15 minutes – 30 minutes)
• High intensity (interval training)
• Burns huge amounts of calories & revs up your metabolism
• Explosive movements (sprinting, etc)

For athletic people who love High Intensity Interval Training (H.I.I.T training), below is a list of the top 4 cardio exercise that provide absolutely huge calorie burning results!

1. Sprinting – Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism supercharged for days after. Sprinting, when combined with running and jogging can bring awesome results

2. Jumping Rope – One of the simplest and most effective exercises you can do. In just 15 to 20 minutes, jumping rope will give you an unequalled total body workout. Jumping rope is great for cardiovascular endurance and strengthens the performance of any sport – soccer, basketball, skiing, volleyball, football, etc.. This amazingly simple exercise is also great for improving lateral movement, hand-eye coordination as well as speed and agility.

3. Spinning – Spinning is a high-intensity workout set to music and simulates a challenging bike ride, complete with hills, valleys and varying intensity and speeds.

4. Fitness Boot Camp – Fitness boot camp is the best of all interval training methods and burns gargantuan amounts of calories. Sprinting, agiity exercises, plyometric training (explosive exercises), strength training and resistance training (weights) combine to challenge your body in so many ways that homeostasis (getting used to an exercise program and becoming less efficient) does not have a chance to set in. In a 60 minute boot camp session an average persona can burn 400-500 fat calories. Unbelievable! Checkout TigerFitBootCamp.com

Stay Injury-free with a Running Program
that You Can Stick with for the Long Haul

The days are long, the sun is bright and warm and we all get that natural pull to get out of the gym and head outside to exercise. But, away from the gym and fitness professionals we are on our own to build a balanced running program.

As you probably know, running can be really tough on the body, all that repeated impact can bedevil runners with shin splints, stress fractures, pulled muscles, ankle sprains, plantar fasciitis (heel pain), knee problems and chronic issues with their hips and lower back.

To prevent these side-lining injuries, make sure to use the right equipment and take precautions, including wearing the correct shoe for the surface, listening to your body and taking it easy if you’re feeling stiff or sore, and by slowly building the speed and intensity in your program over months not weeks.

The best running program is the one that you will stick with and the goal here is to create one that keeps you injury free and burning calories.

Start with the feet.

• Barefoot running on sand sounds awesome, but the simple fact is that our feet have evolved to the point that they need shoes to protect us from the wear and tear of any surface. Shoes made for running protect the foot and ankle from rolling and provide well-cushioned arch support to offset impact forces.
• For extra impact cushioning, buy a soft, over-the-counter shoe insert. A metatarsal pad can prevent toe joint pain or a neuroma, painful swelling of a foot nerve. Make the length of the insert either three-quarter or the full-length of the shoe. Full-length is recommended for running, three-quarter length inserts can move and be uncomfortable.
• Running demands a lot of your feet, so focus on the fit and make sure your toes are not jammed or pinched. Remember shoes wear out, change your running shoes after about 400 miles. Invest in a well-fitting new pair.
• Have you taken a good look at peoples feet lately? Everybody’s feet, from the length to the width to the arch, are different. Running shoe brands are different too, some are made for wide feet and some are primarily made for narrow feet, so choose a pair of running shoes that feel comfortable and provide perfect support.

Before hitting the pavement or the trails, stretch.

• Loosen up your calf and thigh muscles, also known as a runners’ stretch. Stretch the hamstrings, which are often the site of runner’s injuries.
• To warm up, begin by walking and then move to a slow jog, build speed and intensity as you go. Stretching again after your run helps  prevent soreness and tightening-up.

The running surface matters.

• Run on a surface that is softer than concrete or asphalt, like as a running track. Especially, if you have just starting running or are returning after a long break. The smooth, flat track surface will make it easier to avoid tripping over irregular surfaces, rocks or depressions that can cause injuries.
• Work slowly up to hills or trail running. Running up hills places added stress on the Achilles tendon, a commonly injured tendon in runners. Running downhill puts added pressure on the knees, hips and back.
• Running tracks are better than a treadmills. Treadmills lead to repetitive stress injuries because most runners don’t vary their stride.

Remember to pace yourself.

• Begin your running sessions with a slow walk and progress to a slow jog before increasing your speed, especially in the beginning stages of training.
• Beginners and those getting back into running should definitely take a day off between runs, this allows muscles to rest, recover and heal. Especially true if you’re feeling soreness.

Watch your running technique.

• To avoid injury, have your feet land just beneath your hips and avoid over-striding.
• Focus on your posture. Keep your shoulders back and your hands lightly cupped. Clenched fists causes tension in your shoulders and arms and creates an unbalanced stride.
• Hold your elbows close to your body at a 90-degree angle for the best upper body efficiency.

Prevent chafing and protect your tender areas.

• To prevent chafing, spread a thin layer of Vaseline or other lubricant on vulnerable areas. Chafing usually occurs around the bra line (women), nipples (men), inner thighs, and under the arms.
• For women, be sure you are wearing a good, synthetic sports bra with very smooth seams. Poorly-fitting sports bra leads to chafing.

By following these simple running tips, your program will stay on track and keep your burning up the miles and the calories. Good running!

Exercise isn’t just for the gym, integrate physical activity into all parts of your life—especially at play.

You are on vacation or have a little free time to play – hmm, so what to to do and still keep your fitness level rockin’? In a word – PLENTY! Vacation and free time are  golden opportunities for you to be creative and try new sports, alternative physical activities, exercise with friends, and explore the world one adventure at a time.

I’ve never been one to use my free time to lay around and vegetate – even on vacation. Whether you are vacationing away from home or can only afford a stay-cation in the Los Angeles and Santa Monica areas, you are in luck – beaches, parks, hiking trails, par courses, jungle gyms and TigerFit Boot Camp are just the tip of the iceberg for fitness ideas. Now, get outside and play!

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Tiger Fitness Top 10 Exercise Tips: At Play

1. 1. Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.) – Think Yosemite, Lake Arrowhead, Griffith Park or the Santa Monica Mountains.
2. See the sights in new cities by walking, jogging or bicycling. – Take the bikes on a train to Santa Barbara or San Diego. Two of the best vacations I have ever taken!
3. Make a regular exercise date with a friend to enjoy your favorite physical activities. – Boogie boarding or may I suggest TigerFit Boot Camp.
4. Play your favorite music while exercising, something that motivates you. – Create a soundtrack for your exercise adventure.
5. Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones. – Boogie, boogie, boogie!
6. Join a recreational club that emphasizes physical activity. – Adult club soccer teams, kick-ball or jogging groups are all great choices.
7. The beach is one big sandbox. – Volleyball, boogie-boarding, surfing, body-surfing, swimming and sand runs are the best!
8. When golfing, walk instead of using a cart.- Work off that candy bar you got at the 9th hole!
9. Play singles tennis or racquetball instead of doubles. – Now hit the court Andy and Serena!
10. At a picnic, join in on badminton instead of croquet. – Try to pick an activity that does not allow you to hold a cocktail!
11. At the lake, rent a rowboat instead of a canoe. – Such a great upper-body ripper! With just a little ingenuity the sky is your fitness limit, now get away from your computer and go pla

With just a little ingenuity the sky is your fitness limit, now get away from your computer and go play!

It’s Official: The Tiger Bunnies Beat the Felines— 2-1 in TigerBall! A little smack talk was thrown back and forth after the win when the Bunnies wrote that the “Felines were Roadkill” on the TigerBall Cup…Stay Tuned!

Fitness Tip: Swing into Freeness of Sports Injury – To prevent tennis elbow, soreness on the bony bump on the outside of your elbow, strengthen the muscles around that specific joint (forearm, biceps, and triceps).

Exercise of the day: The Ball Natural Tummy Tuck is an advanced mid core abdominal exercise that really hits your mid abdominal region for strength, toning and stability.

Change your lifestyle—Improve Your health

Many people believe that some folks are going to get cancer and nothing can be done to change their future, but that’s just not the case, new research indicates. And it even looks like people who have genes that predispose them to certain types of cancer might be able to decrease their risk by changing to a healthier lifestyle.

3-steps to dramatically improve your long-term health and fend off disease

Eat a mostly plant-based diet

Maintain a healthy weight

Exercise regularly

Research data is looking more and more clear: about 1/3 of cancers can be prevented with these three changes. Combined with tobacco prevention, which reduces about 30 percent of cancers, about 60% of today’s cancers could be prevented.

Researchers recommendations include:
 

Weight:
Maintain a body mass index (BMI) between 21 and 23 and avoid gaining weight during adulthood. Although a BMI of up to 24.9 is considered normal, the lower end of normal is better for cancer prevention.

Exercise:
Participate in moderate activity — brisk walking or something equivalent — for at least 30 minutes a day. Ideally, though, people are advised to work up to 60 minutes of moderate exercise daily, or 30 minutes of vigorous exercise. Limit sedentary activities, such as TV-watching and surfing the internet.

Diet:
Eat a healthy diet. That means mostly plant-based foods, such as vegetables, fruits and whole grains. Avoid sugary, processed foods and fast foods and limit red meat consumption to no more than 18 ounces a week. Salt consumption should be no more than 2.4 grams daily. Limit alcohol consumption to one drink a day for women and two drinks a day for men.

Supplements:
Think food not pills. Cancer-preventing benefits derived from nutrients come from foods, not from supplements. Best to avoid supplements, they are expensive and any health benefits are questionable. Save your money and focus on increasing your nutrients through fruits and vegetables.

These are not all or nothing propositions. Each of these lifestyle changes that you incorporate into your life makes it easier to commit to additional changes. When you’re active and at a healthy weight, eating choices become clear, because healthy foods tend to give you more energy to be physically active. So starting now is the best advice.

These recommendations are good for most people, but everyone with a family history of cancer, of any type, should make sure their doctor is aware of it and should ask whether tests are available to assess their risk.

Women Should Adopt a Healthy Exercise Program During and After Pregnancy

A healthy exercise program benefits a woman’s overall health during and after pregnancy. 

Government research shows that there are very low risks for moderate-intensity activity performed by healthy women during pregnancy, and don’t increase risk of low birth weight babies, preterm delivery, or early loss of pregnancy. Some studies show that a healthy exercise program actually reduces the risk of pregnancy complications, like gestational diabetes and preeclampsia, and decreases the length of labor, but this research is in the early stages.

A regular exercise program, during a normal postpartum period,  benefit a woman’s health overall. Research indicates that moderate physical activity during the period following the birth of a child increases a woman’s cardio-respiratory fitness and improves her sense of well-being and mood. This exercise does not seem to have ill effects on volume or composition of breast milk, or infant maturation. 

A good exercise program also helps women accomplish and sustain a healthy weight during the postpartum period, and helps promote weight loss when integrated with caloric control. 

Here are Some Key Guidelines for Women During Pregnancy and the Postpartum Period 

• Healthy women who are not already highly active or doing vigorous-intensity activity should get at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity per week during pregnancy and the postpartum period. Preferably, this activity should be spread throughout the week. 
• Pregnant women who habitually engage in vigorous-intensity aerobic activity or are highly active can continue physical activity during pregnancy and the postpartum period, provided that they remain healthy and discuss with their health-care provider how and when activity should be adjusted over time. 

And Of Course, Check with Your Health-care Provider Prior to Beginning an Exercise Program

Women who are pregnant should be under the care of a health-care provider with whom they can discuss how to adjust amounts of physical activity during pregnancy and the postpartum period. Unless a woman has medical reasons to avoid physical activity during pregnancy, she can begin or continue moderate-intensity aerobic physical activity during her pregnancy and after the baby is born. 

When starting physical activity during pregnancy, women should increase the amount gradually over time. The effects of vigorous-intensity aerobic activity during pregnancy have not been studied carefully, so there is no basis for recommending that women should begin vigorous-intensity activity during pregnancy. 

Women who do vigorous-intensity activity or high amounts of activity or strength training should continue to be physically active during pregnancy and after giving birth. They generally do not need to drastically reduce their activity levels, provided that they remain healthy and discuss with their health-care provider how to adjust activity levels during this time. 

During pregnancy, women should avoid doing exercises involving lying on their back after the first trimester of pregnancy. Pregnant women should also avoid doing activities that increase the risk of falling or abdominal trauma, including contact or impactful or conatct sports.

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Make warming-up and cooling-down
the essential part of your workout

You are ready to get in the best shape of your life. You can’t wait to feel more confident about your body and have more energy to do all the things you love. But hurdling into a workout program without preparing your body could lead to muscle strain or injury. You can help your body adapt to the demands of your new exercise program by taking time to warm up before you exercise and cool down afterward. This is the key to avoiding setbacks and keep your progress going.

How to warm up your body:
Warming up prepares your body for aerobic exercise. It gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature.

Select a warm-up activity that uses the very same muscles you’ll use during your workout. For example, if you’re going to take a vigorous 45-minute walk, walk slowly for five to 15 minutes to warm up.

If you have a tight or previously injured muscle, stretch the affected muscle after you warm up. Stretching can bring your muscles into balance, advance unrestricted movement and decrease the risk of injuring the muscle. Hold each stretch for 30-45 seconds. And remember to keep it gentle and steady. Don’t bounce around. Sudden, over-stressing movements to a cold muscle can cause injury.

How to cool down your body:
Right after your workout, take time to cool down. This gradually reduces the temperature of your muscles fiber and may help reduce muscle injury, stiffness and soreness. Mild activity following exercise also prevents the dizziness caused by blood pooling in the legs.

Cooling down is similar to warming up. After your workout, walk or continue your activity at a low intensity for five to 10 minutes. For example, after a 30-minute session of brisk walking, cool down by slowing your walking pace for five to 10 minutes.

Remember to stretch:
After you cool down, your muscles will be warm and receptive to stretching. Regular stretching increases your flexibility, improves circulation and helps maximize the range of motion of your joints.

Focus on your calves, thighs, hips, lower back, neck and shoulders — or other muscles and joints that you routinely use at work or play. Hold each stretch for at least 30 seconds, and then repeat the stretch on the other side. Expect to feel tension while you’re stretching. If it hurts, back off to the point where you don’t feel any pain. Relax and breathe freely throughout each stretch.

Be considerate to your muscles and they will stay healthy
Finding time for regular workouts can be challenging. If you’re tempted to skip warming up and cooling down, remember that the time you spend preparing for exercise and cooling down afterward may be as essential to do as the exercise itself. Give your body the time it needs to adjust to the demands of your workout.