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! Read the rest of this entry »
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!
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.
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. Read the rest of this entry »
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! Read the rest of this entry »
Sprouts are good for you. They add to your raw food intake with lots of Vitamins, A, B and C with other benefits as well. What is great is that they only take 3-7 days to grow and require no soil or sun. They only need just a little bit of your time daily otherwise it is as easy as “just add water”. Read the rest of this entry »
You’ve been working out so hard, treat yourself to some cool new threads! Add some flair to your work out apparel, show off that bod!
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. Read the rest of this entry »