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Articles from Studio Fitness’ e-magazine

Travel and Exercise

Hopping in and out of planes is exercise enough, you say. But that’s not the kind of exercise that will condition your heart, make your reflexes and joints more fluid, keep your sugar levels in check or stop mood swings. Nor is it the kind of exercise that will make you euphoric after a good cardiovascular session. You need to counteract the effects of jet lag, artificial air in pressurized aircraft cabins and sky fatigue.

Travel isn’t always a bad thing for your exercise program either. If you’re used to a routine travel for business or for pleasure could be the best thing to shake things up a bit. Not all hotelsContinue reading

Food Combinations For A Healthier Lifestyle

There is a lot of research that educates us on how to be fit and healthy as well as offer information on what to eat and what to avoid. Usually we end up with regurgitated material that inevitably says to eat more fruit and veggies and lay off the high caloric, high fat snacks. By now, this should be common knowledge but the newestContinue reading

Break the Habit

Obesity is on the rise and so is the diagnosis of diabetes, heart disease and other weight related illnesses. People are overeating and in some cases they don’t even know why. Food addiction is as serious as other additions and can be just as negative on our health. So why is food addiction treated differently? Why are people told that they have no will power if they over eat, yet you wouldn’t say that to someone who is addicted to drugs.Continue reading


It’s that time of year again! Time for seasonal cleaning. Whether doing a complete overhaul of the house or just a little more cleaning than usual it can be hard on your skin, respiratory system and the environment using all those chemical based cleaning products. Why not try something a little more eco-friendly this year. Continue reading

Superfoods to the Rescue

Eating a healthy balanced diet is key to overall health and wellness but are you missing out on achieving optimal health because you don’t eat nutrient rich superfoods? Superfoods help the body’s functions but can also fight off disease and illness which can extend your lifespan. Find out which superfoods you should be eating and why. The body needs the basic nourishment of vitamins and minerals found in a balanced diet but superfoods offer special benefits for the body. Many superfoods are rich in phyto-chemicals that have disease-fighting properties and can help strengthen the immune system. Continue reading

Burnin’ Love

Heartburn is unpleasant for those that have to contend with it so many simply swear off spicy or trigger foods that cause their discomfort. This is certainly an option for avoiding heartburn but it is one that isn’t preferred. The good news is that nutritionists, internists and other medical professionals have found that we don’t have to take the avoidance approach when it comes to the foods we love. We just need to take precautionary measures and make the right choices.

The Culprits
The most common culprits which cause heartburn are foods that contain citrus and foods that are spicy. Alcohol, coffee, chocolate and tomato based foods are also known to be problematic. Since these foods and groups make up a large percentage of what we love to eat and drink, it can be unpleasant and near impossible to swear off them forever. But we don’t have to!

Foods that fall into the heartburn category are those that increase the acid reflux in our body. Acidic foods can sometimes influence the valve which is located at the top of the stomach to release and relax, which then causes the burning sensation of heartburn. Most recently however, doctors have found little if any evidence that any of these foods can cause heartburn and in most cases, it is a trial and error occurrence. One day a certain food may cause heartburn and the next it may not. This complicates things for those who are trying to identify their triggers.

How to Eat the Foods You Love
If you are craving that Mexican dish and want to lessen the chances of heartburn, consider eating a smaller portion and doing so in the earlier hours of the day. Almost half of the people that report suffering from heartburn report experiencing it at nighttime when they are less active or less likely to be active. Fatty foods that sit in the stomach often cause heartburn and indigestion because we sleep lying down which gives the contents of the stomach the chance to flow freely to the esophagus and cause discomfort. If we eat these foods in smaller portions and during the day when we are most active, we can decrease the risk of getting heartburn.

It is also helpful to elevate the head while in bed or lying down as this will prevent the foods you have eaten from travelling upward to the esophagus. After eating a citrus or spicy meal, add an additional pillow behind your head so that the contents stay deep within the stomach.

You might also try engaging in a little exercise before bed to get the blood flowing and to increase your metabolism so that the foods will digest and process more quickly. The faster food is metabolized and used for energy, the less amount of time it will hang around in your stomach.

After consuming a meal that may cause heartburn, chew on a stick of gum! The natural saliva will assist in moving the foods you have eaten into your stomach and keep it away from the esophagus. Gum chewing is also helpful in combating indigestion and upset stomachs. Just refrain from mint gum as it is more acidic and could cause heartburn.

Finally a successful method to avoiding heartburn is to pop an antacid about 30 minutes before eating a meal that may cause heartburn. This will help to calm and coat the stomach area and also help break down the foods or drink you are about to consume. By neutralizing the acids in the stomach there will be less of a chance that you will suffer from acid burning while the magnesium and aluminum will help to break down the salts and aid in the digestion process.

You can use the antacids after heartburn has set in but if you suspect the foods you are about to consume will trigger it, taking them beforehand can be more beneficial than after the fact.

Do it Right to Avoid Back Ache

Back pain can be caused by a myriad of reasons and unfortunately many people inadvertently increase the amount of pain and damage by performing exercises improperly. While most exercise regimes are designed to decrease the amount of back pain, if proper attention is not paid to form, function and stance, you can easily do more damage, some of which cannot be rectified.

Abdominal Exercises
By far, these exercises are among the most improperly done and can seriously increase the pressure, pain and stress placed on the back if one is not careful. Because ab exercises are tedious and difficult, most people use their backs and necks when performing them rather than using their abdominal muscles as they should. Continue reading

Wise Investment – Using a Personal Trainer

trainerIf you’re looking for motivation and inspiration to keep up with your fitness regime it’s a good idea to prepay for a Customized Personal Training Program or for Group Training’s.

Paying ahead of time is incentive to stick it out because you’ll want to get full value for what you have invested. Along with the monetary investment there are other reasons to choose to work with a personal trainer. Personal trainers can help you to achieve your fitness goals faster and safer than if you worked on them on your own.

Finding a personal trainer should be like finding a doctor. You want to make sure they are certified, knowledgeable, understand your goals and have a personality that fits with yours. You have to feel comfortable with your trainer and trust them. Studio Fitness Trainers are focused on the strength of the client-trainer relationship. Our training’s and business on centered on the concept of Personalized Wellness which puts an emphasis on a comprehensive approach to health. Physical, emotional, mental, and behavior health all play a major role in success and progress.

The first step we take is a comprehensive 21 point Functional Movement Screen. The FMS simplifies the concept of movement and its impact on the body. The five main areas below allow for an analytical approach to exercise program design.

Communication – The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.

Evaluation – The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.

Standardization – The FMS creates a functional baseline to mark progress and provides a means to measure performance.

Safety – The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved.

Corrective Strategies – The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.

Our Programs will also make your workouts more fun and interesting by changing your normal routine. You will receive a new and progressive Customized Program every 4 weeks. We often get comfortable in our routine and it can become mundane but with your trainer their extensive knowledge in fitness allows them to develop more creative workouts which in turn motivate you to keep coming back. Using your trainers experience also creates a more effective workout. You will no longer waste time thinking of what to do when you go to exercise. Your trainer will already have your plan and set every minute of your Program so there is no time wasted.

Personal trainers also motivate you while you’re doing the exercises that they’ve prescribed. They can help to push you to keep going and help you adapt you exercises as you go to reduce the risk of injury and raise your body awareness.

Now it’s time to take your first step towards better health & fitness. Contact us today to set up an initial assessment with our Team. You have nothing to lose and better fitness to gain.

Greg Finch
(805) 776 3676

Technology and Weight Loss: The Smart Phone Apps You Should Be Using

Finding time to exercise isn’t just a chore; it can be downright impossible in today’s hectic world. Thankfully, the technological gurus we love are on it, and when it comes to weight loss, yes, your smart phone has an app for that. In fact, it has hundreds, if not thousands. While some of them are silly and others difficult to navigate, there are many that are fabulous, easy to install and user friendly so you can get a head start on a gorgeous, toned summer body. Check out these apps that have people talking and moving!

Know Before You Download
Not all apps are created equal so before you choose one, knowing what makes a great app is essential. Steer away from gimmicky apps that promise weight loss with radical (and ludicrous ideas)Continue reading

Pursuit of Happiness

Getting to a state of happiness and contentment can prove to be challenging. Remaining in that state for any length of time sometimes feels near impossible. While many people happily cite that they are content with themselves and their stations in life, a vast number of us are seemingly on a never ending journey to do better, be better and have more. The latter refers to more of everything Continue reading

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