Health Tip of the Day: Time Management, You're Lying to Yourself....

YOU KNOW YOU GOTTA EXERCISE, you know that don't you??? Yep, sure you do! And the #1 comment every women makes is, "I JUST DON'T GOT THE TIME, after the kids, the house, the dog, cat and everything in between, I'm pooped!" YOU DO HAVE THE TIME! YOU'RE JUST NOT SCHEDULING EXERCISE INTO YOUR WEEKLY TO DO LIST! That being the case you're CHEATING on the CEO of your ohana. So RIGHT NOW, get out your organizer, your phone, or whatever you write your weekly appointments on, and start CHARTING OUT A PLAN TO INCLUDE 3 DAYS A WEEK OF 45-60 MINUTES INCREMENTS OF EXERCISE, that includes RESISTANCE TRAINING, CARDIO, and MINDFUL STRETCHING. {ZUMBA, YOGA, WEIGHTS alone is just not enough, if you want to see WHOLE BODY TRANSFORMATION, you have to mix it up.} Like Soul Fitness Hawaii for the Body, Mind and Spirit for more HEALTH, FITNESS, & ALOHA tips of the day. www.soulfitnesshawaii.weebly.com

Health Tip: Bloating, Dehydration, and Hang Over...

Women's tip of the day ~ After yesterdays festivities, all the extra food, beer, wine and late night partying, you're going to feel a little bloated, drained and may be even hung over. 1) Make sure to drink lots of water and rehydrate yourself. 2) Choose light easy to digest foods today, since you probably over did it yesterday. 3) To help with the bloating, drink some GINGER, MINT, or CHAMOMILE TEA. Iced or hot, is up to you, but try to stay away from sweeteners, it will only add to inflammation and bloat. 4) Eat a few spears of PAPAYA drizzled with LEMON, chilled will help neutralize stomach acids, and help speed up digestion. 5) Yogurt, can also help ease stomach upset, just make sure it's plain, no extra sugars needed. 5) WALKING, go take a nice easy stroll in the shade, relax and let your body enjoy the weekend. Moving helps to kick start digestion and the elimination process. Have a wonderful Saturday everyone ~ PK www.soulfitnesshawaii.weebly.com LIKE my Facebook page for more Soul Fitness Hawaii, for you

Overuse Injuries Women's Health Issues

Tip of the Day: OVERUSE INJURIES.... Are you an everyday addicted I gotta workout for 90 minutes or more kind of gal? Are you a I can't eat this, I can't eat that, I can't drink this, I can't drink that kind of gal? Are you a I'm going to push myself even if it hurts kind of gal? Are you a oh hell, my cramps are bad, but the gyms calling kind of gal? Are you a I look fat, ugly, not perfect kind of gal? Well if you said YES to anyone or all of these, you're heading for a possible ISSUE CALLED OVERUSE INJURY!!! Like all things in life it's called BALANCE. When we don't listen to our body's informational system, we create IMBALANCE. That informational system is what triggers the most common messenger PAIN!!! You may not think that what I've listed above has anything to do with overuse injures, but they do. A lot of deeper issues are over looked by the common symptoms like aches and pains, tiredness, inflammation, and the list goes on. For WOMEN, especially during our monthly menstrual cycle we don't take the time to lighten up, take some rest time for our bodies to transition normally in it's cleansing and hormonal cycle. WE push toooooooooooooooooo much, thinking NO PAIN, NO GAIN, keep going, multitask, etc.... BUT THESE ARE THE VERY TRIGGERS that will cause OVERUSE INJURIES. Besides the list above, many common mistakes is to push through the pain. Fight to get to the top, more more more, heavier, more reps, add more miles, all of these are not necessarily bad, but when done correctly, with the right periodization program, including REST, RECUPERATION, PROPER NUTRITION, AND MAY BE THE MOST IMPORTANT OF ALL THE RIGHT HEALTHY MINDSET OVERUSE INJURIES CAN BE AVOIDED. Here's the deal. "When we exercise, we are putting our bodies in a state of controlled stress, by the types of workouts or sports we are training and doing. By training in a specific way we can help our body adapt to the type of stress we are inflecting upon it. This can also help us to adapt better to our life's environmental stressors, but when the stressors we are placing on the body becomes way too much, the overload creates immune system malfunctions, when this happens it opens a whole possibility of health problems. Stay tune for more on this subject. #overuseinjuries #soulfitnesshawaii #wholebodyblast #rightexercise #healthforlife #properform http://www.soulfitnesshawaii.com/

Tip of The Day: Legs are the Pillars of your Indpendence

Tip of the Day: Leg Day Saturday ~ Exercise & Nutrition is only 2 keys to a great BOOTY.... Being comfortable in your OWN SKIN, being the authentic you, and doing it your way is the #1 step to having a very banging healthy body. When we're happy about who we are, we can do anything. Our legs are the transporters of our lives, they move us to where ever we want and need to go. They represent our foundations, our pillars of power and strength. Not to mention for us women, they are the life giving structure that helps us be mothers. Strong legs, represent strong healthy foundation and life. When we can stand on our own 2 feet, and look at the world around us and not give a dam about what people think of us, and face the world with pure inner confidence we are being the AUTHENTIC WOMAN that we are meant to be. Our legs, move us, support us, and gives life to the world. So when you're working your legs, don't just go through the motions, think about the whole purpose on why you want to get stronger, fitter, beautiful legs. Think about where you'd be with out your legs. Think about how lucky you are to be able to do the things you do, like running, lifting, walking, swimming, standing, carrying your children, grandchildren, all kinds of things depends on you having those pillars of support. Don't ever take them for granted. What you do today to strengthen your body, especially your legs and back will ensure longevity and independence in your golden years. And in order for them to be GOLDEN ACTIVE YEARS, you gotta take car of them now. You may be independent now, but as you grow older, it will make a difference if you GROW BOLDER, or need to depend on your children or others to care for you. Legs represents your INDEPENDENCE, so think about that next time you choose to not do a workout, YOU WILL PAY FOR IT LATER. http://www.soulfitnesshawaii.com ~ Dedicated to your well being.

Tip of The Day: Death Rate of a Person Who Sits All Day

Tip of the Day: The Death Rate of a person who sits all day... I know you all don't want to talk about death, but when it comes to living a long healthy life, the ONE VERY IMPORTANT THING you can do RIGHT NOW is to make sure you're not cutting your life short by sitting on your ass too long. Here's a really informative short visual, that will give you the lowdown on the goods and bads, and how to get yourself started in living a longer healthier life. GET MOVING, IN THE MORNING, AT NOON, AND LATER IN THE EVENING. I suggest taking a half an hour brisk walk, at least twice a day. I MEAN BRISK, NOT A STROLL. I see so many people walking together, talking but, what they're not realizing you have to raise your heart rate to get the body really moving and the benefits of fresh clean circulation. If not, the body stays the same, like all exercising, increase movement, momentum, rate, challenges the body, to improve it's organs, bones, blood flow, muscle growth, and don't forget the BRAIN. The BRAIN, loves the challenge, get with the PROGRAM AND START MOVING, AND YOUR BRAIN WILL START TO REMEMBER MORE efficiently, your recall will be faster. You'll have a more positive outlook of life. Less depression, anxiety, more energy, and your happy hormones will start to perk up, making you feel more ALIVE. IT'S REALLY TIME TO GET OFF OUR ASSES AND LIVE LIVE LIVE!!! http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/

Really, I Get YOU....

I love my job, I really do. But there are those very awkward moments when I'm speaking to someone, and they're asking me for help, they're giving me their life story, and why they have to workout, and at the same time they're telling me how busy they are. How they don't have the time, how they only got x amount of time, how far it is, how they're not gym people, how this, how that and at the same time eating a bunch of crap in front of me, and saying they shouldn't be.... AND THE LIST GOES ON.

It's in these moments, my inner voice just can't shut up. I totally understand where a lot of you are coming from. Really I do, I'm busy too. Many of you think, just because I'm a trainer, I live at the gym. This is so not TRUE. I actually have another job, a family that depends on me and I am a care provider for my disabled husband. So yea, I get it. I also can attest to the motivations of having to get healthy, I, myself was very ill a few years ago, and being athletic all my life, I knew I had to get off my ASS, NO MATTER WHAT IT TOOK AND GET MYSELF MOVING, EATING ACCORDING TO MY BODIES DEMANDS, AND DETOXING FROM UNHEALTHY PEOPLE. So, when you are basically asking me for my advice, saying you want help, but at the same time shooting down every solution I'm offering you regarding your dilemma, the POINT IS, YOU CAN LIE TO YOURSELF, BUT PLEASE DON'T WASTE MY TIME.

Here's the deal, YOU'RE NOT READY to do what you're claiming you want to do. You're using every reason to not get started towards your LIFE GOALS, you're self-sabotaging yourself, and you're basically trying to tell me you know everything about what you have to do, but ain't doing it. AND AT THE SAME TIME TELLING ME HOW TO DO MY JOB. Really!!! Firstly, it's free advice, you asked, I answered. {I usually charge for that, and if you can't afford my one on one, I offer classes.} Secondly, you're not a lone, there's more going on inside of you, and I know that, YOU know that, and many of us have to accept change in order to heal, move forward and live. Thirdly, when you're really ready I'll be here, just ask. Fourthly, only you can make the choice, but the real beginning starts when you take a good honest look at yourself and realize YOU, AND ONLY YOU, CAN MAKE THE CHANGE. Fifthly, doing what I do is not as easy as you think. I don't just jump up and down, curl some dumbbells and squat my ass off all day. NOPE, I care about my clients, every single one of them. I take their concerns personally, and they trust me. It's the human element that is why I'm here. SO YES I CARE, BUT YOU NEED TO CARE ABOUT YOU FIRST BEFORE I CAN EVEN BEGIN TO HELP YOU.

Self Love, Working Out Releases Stress, Tension and Confusion

Tip of the Day: Self Love... You care for everyone in your ohana. You, make sure that all the bills get paid, dinner is cooked, and laundry is washed, folded and put away. You even make sure the dog & cat is blissfully happy. Yep, you do all that and than some. So what about you? Here's a simple one, give yourself 45 minutes to workout. Yep, workout, to give back to yourself, for you. Release the tension, stress, and confusion of the day, week, month. Give yourself a session to empower your body, mind and soul... Every Tuesdays & Thursdays @ 4:30-5:15pm workout with me and let me share with you how amazing you are by just giving yourself the time to be you. My workouts are a mixture of light cardio to get you warmed up, with light weight training to condition and tone the entire body, and finally a really nice cool down stretch to leave you completely invigorated, long after you leave my class. Knowing you did this for yourself, will give you a feeling of satisfaction, that you are worth it. Soul Fitness Hawaii for the Body, Mind and Spirit http://www.soulfitnesshawaii.com Resolution GYM

— in Hilo, HI.

Be the Team Captin of Your Life

Tip of the Day: Being your own Support Group... Yep, that's how it is sometimes, when the things you dream of doing don't resonate to the one's in your life. Sometimes frenz, business associates, loved ones, don't really get why you're doing what you do. Sometimes they feel that what you're doing is not worth the money, time or effort. Hell, sometimes they feel you just shouldn't do it because of your age, being a woman, a mother or a wife. And sometimes they are to dam jealous, intimidated and afraid of you to support what you're doing, because deep down inside, what you're doing is PUSHING THEIR DAM BUTTONS, to the point that everything you do to succeed makes them painfully aware they're not doing it for themselves. Like that's your problem. I say DO IT ANYWAY, DO IT HARDER, AND PUSH YOURSELF TO THE POINT THAT YOU REACH AND INCINERATE YOUR GOALS. It's not your concern how they feel. Sure if it's your spouse, or ohana, but really, if they love you for you, they'll support you for you, knowing it makes you happy. If not well than may be you need to reassess your relationships. As far as coworkers, business associates etc, may be it's showing you that you deserve bigger and better, and it's time to give yourself the promotion you deserve by moving on and finding better support. In life it goes both ways, when we do what we love, and surround ourselves with people who love what we do and see the vision, amazing things happen. Find people that deserve you for you, if not leave'm behind. No support means, they ain't on your team. BE THE TEAM LEADER OF YOUR LIFE, don't be the seat warmer. PKM2014 Soul Fitness Hawaii http://www.soulfitnesshawaii.com/

What Not to Do In The Gym

Everyday I go to the gym and see either a newbie or even a long time member doing one or more of these NO, NO'S. Take a look, make sure you're not one of them, and get yourself informed with the best information to keep you safe and injury free. http://www.oxygenmag.com/lifestyle/the-7-most-dangerous-gym-practices/

Tip of the Day Start Where You're At

Tip of the Day: Start where you are... Yep, the gym is going to be busy. Yep you have to work today, tomorrow and the next. Yep, the kiddos are calling, they're hungry, got homework, and dinner needs to be made. Yep, hubby is taking off to go to his CROSSFIT CLASS.... WELL WHAT ABOUT YOU???? Hey, guess what, the gym is opens early and closes at 9pm. Don't know what to do in the gym where to start or just to crowded.... start where you're at. In the kitchen, drop it low and do 12 squats. Waiting in the line at the water cooler at work, well squeeze them glutes and pull in your gut. Picking up the kids and they're going off in the car, put some up beat motivating music on and get pumped for your evening class with me. Can't make it call me for a consultation and lets get you ready for your home workout or gym workout, or even work group workout by giving you a program to follow to meet your custom goals. I know you can do that.... trust me you can get so much done in 20 minutes you'd be amazed how good you'll feel and look by just STARTING WHERE YOU'RE AT. http://www.soulfitnesshawaii.com/ #healthandfitness #soulfitnesshawaii #tipoftheday #exercise #women

Tip of the Day: Form matters

Ok, I keep stressing in my class form matters no matter what. I don't care how heavy you can lift, I don't care how many reps you can go with all the flaying arms and rocking motion and half of whatever your doing, not to mention all the time you spend between sets just setting up and doing nothing . What I do care about is that what you're doing you may hurt yourself. FORM MATTERS, if you can't do something right drop the poundage and reps. Learn to do it right first. If you're not sure ask a trainer. Don't ask another person in the gym, unless they're a trainer. If not you're just passing on BAD HABITS, and BAD HABITS LEADS TO BAD FORM. It's all about getting the right info. I see people everyday come in, bring in a buddy, and train them the wrong way, rocking, swaying, half lifts, bad form, and the list goes on. Seriously getting a trainer to teach you the right way is worth it. Keeping from getting injured is the goal here. Form always matters, even in group exercise classes. If you're not sure how to do something, talk to the instructor after class and ask for a demo up close so you can really understand the exercise or the move. This will save you from future medical issues, that can simply be avoided. WE all lose form sometimes, it is in the self correction that we keep from hurting ourselves. It's just about knowing what to do and how to do it.

Aloha Friday Tip Of The Day

Tip of The Day ~ Staying in YOUR ZONE : Okay, some of you, like me, hit the gym for more than one reason. It's not only to stay in our best healthy shape. It's also to keep centered and stress free. That being the case, when going to the gym keep your mind focused on your task at hand. 1) Have a workout plan for that day ~ and a back up if all the equipment you need is being used. 2) Make sure your play list is updated for the type of workout for that day. 3) Make sure you player is fully charged and ready to go. 4) Towel and Water on hand. 5) Post meal packed and ready for you when you're done. 6) And last but not least, don't focus on what every other gal in the gym is doing. Don't mind their business. Mind YOURS. Doesn't matter if you think they look hot, or doing something you're not. stay on track. Follow your plan. Look in the mirror and say to yourself "I GOT THIS, THIS IS MY TIME, MY ZONE, I OWN IT." and kick your pretty little ass in gear. If you feel scattered, go find an empty space where you can regroup and take it all in, and get yourself psyched up than go for it. Remember this is your time. You deserve this. YOU pay good money to be there. You sacrifice to be there on so many levels. And you're worth it. SO GIVE IT TO YOURSELF. Don't let the gym hangouts take up your air time, put your game face on and get sweating. Trust me they'll get the message, and move on. HAPPY ALOHA FRIDAY BEAUTIFUL WAHINES ~ KEEP DOING WHAT YOU DO, IT'S LOOKING GOOD. Aloha ~ Pk