Many people are inspired to get in shape by pictures of magazine models or celebrities and their super physiques, but sometimes inspiration comes from something more personal and serious. This was the case for one of EP Fitness’s inspiring members, Elisa Holguin.

In 2010, native El Pasoan, Elisa found herself in the ER and the diagnosis was grim. Never thinking anything can hurt her, Elisa was diagnosed with Diabetes, high blood pressure, and high cholesterol and was told she would have to begin medication. Not wanting to be insulin dependent at the age of 40, Elisa made a decision that day. A week after her birthday, she decided to change her lifestyle beginning with her diet.

Elisa immediately began monitoring her nutritional intake, she cut fats, processed foods and carbohydrates. Right off the bat she began to see a change, she lost 15 lbs on nutritional changes alone. Elisa then sought out support of places like the El Paso Diabetes Association and researched books on on the subject. Elisa found that there are so many healthy replacements for the foods she used to love like flour tortillas. It has been a little easier to make nutritional sacrifices and finds solace in new favorite snacks like popcorn and flavored water drinks that have no sugars/calories. While the substitutes for breads, pasta and cakes are a little more pricey, in her eyes they are definitely worth it. Again, Elisa stresses that it is all about just making the conscious decision of what you are eating.

After a few months and with her nutrition in check, she decided to begin exercising and joined EP Fitness. Elisa said that she chose EP fitness because of its convenient location and the corporate discount she received through her company. She felt that EP Fitness was a more friendly environment for everyday people interested in health and working out rather than a type of gym where people go to show off and hang out, which was important to her.

Elisa started off slowly with 30 minutes of cardio and 30 minutes of weights, then steadily increasing the intensity, speed and time as she progressed. Elisa admitted it was hard at first and was very tired but staying consistent and working out 4 days a week helped her from being sore.

Now Elisa feels that she is comfortable enough with her endurance level that she is now branching out and joining some group fitness classes at EP Fitness. “I am very competitive” she says, and feels that working alongside other members in a class setting will help motivate her workouts. She recently joined the EP Fitness Interstate’s Boot Camp group fitness class and it has definitely increased the intensity. Despite having knee problems she says that staying consistent with working out keeps them from becoming sore.

Elisa is now free of medication and has dropped four dress sizes. Finding her new lease on life, she is able to enjoy the activities like zip-lining and repelling that the weight had prevented her from attempting. Additionally, she had always enjoyed hiking and now looks forward to doing more of that as well. She added that one day when she is older she may need medications but she is determined to do all that she can to prevent it now and enjoy her health as long as she can.

Now Elisa feels very strongly about getting in shape and controlling her diet because of all the benefits she has experienced. In addition to being medication free and all her vitals in check, she felt a change in mood and outlook on life, a new vitality. She really wanted to make sure that other people see this story and find the same happier and healthier lifestyle she is now enjoying.

Elisa recommends to anyone finding themselves in her position two years ago, “just start off slow and make conscious [food] decisions, just put your mind to it” and a healthy diet “controls so much overall.”

Once you’ve decided to get in shape this new year, then what?

1. Get a Membership, 2. Plan!

If you make a resolution to start the new year healthier, whether that means losing weight, gaining muscle or just getting in shape you have to plan for the steps that make it possible. Create a strategy.

Find the resources that will make your resolution happen. You can hire a personal trainer to help develop realistic goals for you. It is important to set clear, simple goals like beating your average mile time every week by 3o sec. rather than ambiguous goals like simply, run more. Build on the last goal achieved until you get to your ultimate goal.

Another great reason to turn to a personal trainer is to keep things fun with diverse workouts keeping it from becoming a boring chore. Remember it is important to always have fun! Much like working out with a partner, a trainer can help keep you motivated, keep you coming back and will be supportive of your  goal. You can develop that relationship with your trainer that you need to continue working out consistently. If you don’t have the budget to hire a personal trainer, there are some options that you can take advantage of and still get the benefit. Upon a new membership, EP Fitness offers a free fitness consultation to show you around as well as the opportunity to talk to a trainer who will point you in the right direction and give advice. Another option is to hire a trainer for at least a month to get a routine established then work out on your own. If neither of these options are budget friendly enough and you simply cannot afford it at least designate a work out partner that will help keep you going.

Similarly you can set small nutritional goals like adding a fruit or vegetable in place of one “unhealthy” or high calorie snack. Once you have gained some confidence in maintaining these small goals then you can ad another goal to the mix. Before you know it you will be gaining confidence with all that you are achieving, making it easier to stick to it.

Also, try to find the root of the problem. If you are trying to lose weight, pinpoint the reasons that make you gain weight. For instance in some folks, stress leads to over eating. Try to find what is stressful in your life and fix that first. Manage stress in more constructive ways. One of those other, better ways happens to be exercising, how convenient!

So get out there and work it this new year, Happy 2012!

Every now and then EP Fitness feels it is important to give back to the community and more importantly it’s loyal members. This year will close 2011 in a BIG way!

We are trying to break the world Zumba® Record for the largest class. The current world record  for largest Zumba® class is held by a group in Brownsville, TX. They managed to squeeze 1, 223 people in one session. Since we have thousands of members across our great city and our Zumba® classes are always packed to capacity, this should be a piece of cake!

Additionally, it would be great to earn this record title because El Paso has been dragged in the mud recently by national magazines that list our city to be one of the fattest (Men’s Health 2010). That is just not cool with us! We want this opportunity to make headlines in a positive and healthy way. We believe if we pack thousands of people in this Zumba class we will redeem ourselves and show America–and the world, just what we are all about!

Please join us on Saturday, December 17th 2011 from 10:00 a.m. to 12:30 p.m. for Zumba Master Class at 11705 Montwood, our Montwood EP Fitness location. All of our fabulous Zumba instructor will be there and all fitness levels are welcome, best of all it is Free! Bring a friend, sister, brother, daughter, uncle…everyone! We need the numbers, and just imagine the energy of a couple thousand people dancing all together, it is going to be an awesome, once in a lifetime experience you will not forget.

As if this wasn’t enough motivation to come on down, this is a part of the Car Giveaway event planned for that day. We are giving away many prizes including a flat screen TV and Xbox, a Free Roca Fitness Family of 4 Membership, and our grand prize a 2011 Ford Fiesta. The grand prize drawing will start at 10:00 a.m. and drawings will take place each hour until 1:00 p.m. when the grand prize finalist will be announced and they drive away in a FREE car.

There will also be a health fair set up where you can learn about local businesses in the health and beauty industry as well as free health screenings.

A kid’s corner will entertain your children with fun activities, a jumping balloon and an appearance by our own super hero, Captain Fitness!

With all this excitement, how could you not want to come and try your luck you could walk away with a world record and a free car!

Just in time for the start of the shopping season, here are some holiday gift ideas for that fitness buff in your family. With all these great workout gadgets and gear who knows, you may just find a little something for yourself too!

This handy bag is a must for keeping all your toiletries together when you're hitting the showers. $20-$50

For that workout warrior who need to unwind, a gift certificate for a massage will do the trick. $60-$150

A great pair of running shoes. $90-$150

A BPA free water bottle makes a great stocking stuffer and cuts down on plastic bottle use which is better for the environment! $5-$20

This is a must have workout tool, a watch that has a pedometer, heart rate monitor and GPS all in one. $30-$100

A subscription to a good health magazine is the gift that keeps on giving throughout the year. $20-$30

The iTunes gift card is not only great for loading up on new workout songs but also for downloading many workout apps now available for smartphones. $15-$100

The kitchen scale makes a great accessory for keeping your portions in check. $10-$50

This juicer is a fun and delicious way to pack those extra veggies in anyone's day. $80-$100

A pair of water resistant ear buds will last through all the sweating at the gym. $30-$40

Work out mats can be used for stretching, floor exercises, and yoga classes and are great to have in your arsenal of workout gear. $12-$30

A good towel is a must have, new towels are made of bamboo fibers which are bacteria resistant and very absorbant. $10-$20

It is difficult to eat healthy with all the awesomely delicious restaurants out there so here are some tips to help keep you on the straight and narrow.

1. Skip the complimentary bread

2 Drink water not alcohol , soda or other sugary drinks

3. Order sauces and salad dressings on the side and ad to food sparingly

4. When eating pizza, order a thin crust instead of deep-dish and hand tossed thick crusts

5. When eating pasta ask for a lunch portion and order red sauces without meat

6. For Mexican food, choose corn instead of flour for less calories and more fiber, also swap rice for veggies whenever possible

7. Steaks, order lean pieces 3 oz. think the size of a deck of cards or bar of soap for example

Practicing all these tips should help cut calories the next time you dine out. In addition to these tips, ask for a “to go” box when your meal arrives and portion half of your entreé into the box before you start eating. You’ll cut calories and save money when you eat the other half of your dinner the next day.

It is much easier to focus on your workout if you come in with a plan. Sure there are apps of all kinds that can help you do this, but here is one technique that is tried and true. Good old fashion pen and paper, you can print this pdf and fill it out for those of us who feel more comfortable with a low-tech method.

Your workout can be planned for the week, you can list your goals and increase little by little each week to track your progress.

We have all the basics covered. In the chart you have warm up and strength sections including areas for arms, core and legs. Then you have a cardio section and a cool down to finish.

Enjoy!

Pdf Here EP Fitness Workout Chart

DO START OFF MODERATELY

Work your way into a routine. Going overboard after a long break from exercise may result in injury, or at least disappointment. Your workout shouldn’t do either, so build up from a moderate beginning.

DON’T OVER-EXERCISE

For maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.

DO WARM UP AND COOL DOWN

A low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury.

Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It will make you feel better immediately after the workout, and the next morning.

DO STRETCH

Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in a better performance, good posture, fewer injuries, and overall better fitness.

DON’T PUSH AN INJURY

Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many things – pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.

DO CONSULT A TRAINER

If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.

DON’T GET BORED

Don’t get bored with your workout. New exercises can break the monotony while the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.

DO FIND A WORKOUT PARTNER

If motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort and pacing. Try to pick a partner with abilities equal to your own.

DON’T LOSE CONCENTRATION

Preoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.

DO WATCH WHAT YOU EAT

Diet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of your fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.

DON’T DEHYDRATE YOURSELF

When exercising, the body needs four to eight ounces of water for every 20 minutes to replace water loss. If you become thirsty during a workout, you’ve already passed out of a “safe” stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.

DO HAVE FUN!

The benefits to working out don’t pay off if you don’t enjoy yourself. This isn’t an excuse for not exercising, as it is still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.

One of the great things about the treadmill is, anyone can do it!

Of course we all know running is great for you. It can help you burn more calories in less time than other exercises. It also helps build bone density and fight osteoporosis, as well as release endorphins which elevates your mood and alleviates your stress.

Many people can become discouraged at the beginning because they start off running too fast or for too long and when they feel exhausted become discouraged to continue. The key is starting out slow, let your body ease into it and work your way up. For beginners it may feel intimidating by running along side seasoned pros but with a little patience and a lot of determination you can get there and perhaps beyond!

Beginner’s tips

First, we recommend that you clear it with your doctor before undergoing any kind of physical conditioning.

Then, get the right supplies. Very little is need for running, just a good pair of shoes and for women, a good sports bra.

Keep in mind the proper form and practice, practice, practice! Continued focus on your form at the beginning and in no time your body will become used to it like second nature.

Achieve proper form

• Set your gaze to about 10-20 feet in front of you, never down at your feet
• Land your steps mid-foot, not the heel or the toe then roll through to the ends of your toes
• Relax your hands and keep them around the level of your waist with your elbows at a 90˚angle. Keep your arms at your side, not by your chest
• Rotate your arms at the shoulder, making sure shoulders are upright and under the ears, not to forward or not too far back
• Make sure the back is straight up from the waist, not bending forward or back at the waist
• Don’t bounce the movement is stressful on the joints and results in wasted energy, instead focus on taking short, light steps with a short stride picking your feet up as soon as they hit the ground
• Make sure your feet are landing under your hips and not too far forward

Learn how to Breathe

• Breathe in through both your nose and mouth
• Breathe deep, filling the belly like you do in yoga class
• Exhale fully through the mouth
• Establish a pattern, breath in for two steps and breath out for two steps or what ever is more comfortable for you, the key is keep it consistant
• Relax your jaw and facial muscles
• Use the “talk test” to see if you are breathing too hard, if you can’t speak full sentences with out gulping for air your pace is too fast.

The Beginner’s Schedule

Do each run/walk combo three times a week, not on consecutive days.

Warm up before by walking briskly for 5 minutes.

Cool down by walking for 5 minutes and then stretch your hamstrings, quads, calfs/achilles, abs, glutes, and back

Week 1: Run 2 min, walk 3 min; repeat 6 times

Week 2: Run 3 min, walk 3 min; repeat 5 times

Week 3: Run 5 min, walk 2 min; repeat 4 times

Week 4: Run 7 min, walk 3 min; repeat 3 times

Week 5: Run 8 min, walk 2 min; repeat 3 times

Week 6: Run 9 min, walk 1 min; repeat 3 times

Week 7: Run 30 minutes

From here on out, increase your running time by about 10 percent, 33 min. the next week, then 37 min, 40min, and so on.

You can continue this interval training by adding sprints into your runs in the same run walk combo schedule you did previously.

You can ad a 1% incline to simulate outdoor running conditions and you’ll be marathon ready!

Growing them at home is a great way to save money. You can pick up some seeds at the local health food market or order them online. Be sure to buy seeds for sprouting, as they are treated to prevent germs or pathogens from being present and growing during the sprouting process. You will also need a clean jar and some cheese cloth- that’s it!

Be sure to use purified water to prevent germs and other unwanted chemicals often present in city tap water to leach into your sprouts.

Be sure to rinse on schedule, lack of water, too much water and not enough rinsing could all result in an ineffective or damaged crop.

Here is a link to the nutritional content of the most common type of sprouts, Alfalfa, Mung Bean, Radish, Soybean and Wheat.

Steps for growing sprouts:

1. Place one to two tablespoons of seeds in your jar, and cover with approximately two inches of warm water. Let this sit overnight.

2. Drain the water, using a fine sieve or cheesecloth.

3. Rinse the seeds by adding water the the jar, swishing the seeds around, and draining.

4. Repeat twice a day, every day until your sprouts are the desired size. This will take anywhere from three to seven days, depending on the variety of sprout you’re growing. Sprouts are best when they’re still fairly small and just starting to turn green.

5. Store your sprouts in a covered bowl or food storage bag with a paper towel inside to absorb excess moisture. Use the sprouts within a week.

Check out this page for additional uses and benefits for specific sprouts. For example did you know that, according to the International Sprout Growers Association, “Alfalfa sprouts contain significant dietary sources of phytoestrogens connected with prevention of menopausal symptoms, osteoporosis, cancer and heart disease”?

Here are a couple of great sprout recipes to get you started integrating them into your daily meals.

Sprouts Tabouleh

Preparation:

Combine bulgur, boiling water and salt in a bowl. Cover and let stand 30 minutes. Add all the other ingredients. Mix well. At this point the mixture will be watery. Refrigerate for at least 3 hours but overnight is best.

Asian Coleslaw With Tangy Rice Vinegar Dressing

Prep Time: 15 minutes Total Time: 15 minutes Ingredients:

Preparation:

Wash the vegetables and drain thoroughly. Shred the cabbage and carrots. Separate the bok choy stalks and leaves. Cut the stalks diagonally and cut the leaves straight across. Toss the shredded cabbage, carrots, bok choy and mung bean sprouts in a large bowl. Set aside. Stir the olive oil into the rice vinegar. Stir in the sesame seed oil.

Place the dressing in the bottom of a bowl, add the vegetables and toss again. Add the cilantro, if using, and sprinkle the toasted sesame seeds on top.

Who says you have to sacrifice your fun flirty style for masculine work out basics? This Tank has a feminine lace detail, from the Gap it is made for performance as well as style. It is made of sweat wicking material and has a built-in shelf bra for moderate support.

Since it will soon be fall weather, here’s a nice versatile jacket from Athleta. It features thumb holes for easy layering, convenient zip pockets to hold your keys and lightweight breathable material for maximum comfort. As a bonus it has a really cute ruching detail in the back to flatter your form.

These New Balanceshoes are packed with punch! The color will go with any Zumba outfit but will also perform well for running. With the good reviews, and great look, you can’t lose!

Last but not least, support! Ladies this sports bra form Nike is adjustable so it will fit you perfectly. It has dry fit mesh in the front and the back to act as ventilation, while its flattering design boasts maximum support for activities such as running , soccer, tennis and basketball.