Desert Fitness Group News & Updates

Tennis Fitness Class

2011-09-21T20:46:00.000-07:00

Fun was had by all at Desert Fitness Group's first Tennis Fitness Class. There was a warm up followed by footwork drills, and speed work, using ladders and cones. Once we had everyone breathing hard we tapered down to core strengthening. I made a lot of use of the plank exercise and included work on intercostal muscles (muscles inbetween the ribs), shoulders, knees and hips. The weather wasn't actually too hot as we found a shady court to have our fun. Look for some video and pictures from class next week!

Just get MOVING!!!!

2011-09-10T21:13:00.000-07:00

You know those moments. Moments when you FEEL like working out, but you don't. You think I'll do it later and it never happens. Don't feel badly, it happens to all of us. But, remember this - you'll most likely NEVER get to it - so instead, do what I do, drop and give yourself 10. Do 10 reps of anything: push ups, squats, dips, etc. This small act will change your mood and mindset, as well as build the momentum to continue. While you may not have time for a full workout, allow yourself to lace in more exercises throughout the day.

Motivate: Commit to a simple goal and you're more likely to follow through. Give yourself something concrete to follow, like say, "By the end of the day, I'll have completed 10 different exercises, x15 reps."

Tip 2 - Go slow to go fast!

Admit it: Warm-ups can be a bit tedious. But, here's the thing, skip your warm up and your workout WILL be harder to get into and harder to DO. Why? A warm up prepares your body and mind for the exercise to come. It gives your mind, muscles, joints, heart and lungs, the opportunity to rehearse for the activity ahead. And we all know, practice make everything easier.

Motivate: A warm up will enhance circulation, initiate carbohydrate and fat enzymes for consumption, as well as increase levels of epinephrine, the hormone that helps you burn fat. Skip your 8-to-10 minute warm-up and you'll skip the process.

Great tennis workout! Followed by a great tournament finish.

2011-06-19T13:00:00.000-07:00

Last Monday evening I, along with a friend (client, Jen) and my husband, had an invigorating heart pounding, leg wobbling work out with our local tennis coach, Sasha. Running around various formations of cones, duck walks leading into explosive approach shots nearly finished off my legs. It had been 12 years since I had done duck walks seriously. I was on an endorphin high for hours ..maybe even the next day. This weekend I had the final match of the SCTA tournament in the 4.5 division and won easily 6-2, 6-3. I felt fresh even at the end. I look forward to another great workout tomorrow evening.

The latest hapenings

2011-04-09T18:41:00.000-07:00

My tennis team won our match today which clinched a trip to the play offs for us and we were short 3 of our better players and I was hobbled with my ankle. I now have to take 3 weeks off to get rid of the inflamation, but that's OK. We won today and I'm happy about it! http://youtu.be/1fouvwilGWc This is my tennis team's latest workout routine. watch it and weep! GOOOOO TEAM!

The Champion Within

2011-01-25T21:49:00.000-08:00

"The (person) intoxicated with his admiration of a hero, fails to see that it is only a projection of his own soul, which he admires."

I love this quote because so many of us look to other people to emmulate and achieve for us, when in actuality we would feel so much more fulfilled if we recognized and moved toward the champion/hero within ourselves. How is it we are not taught how to find ourselves? We are taught how to get by, to tow the line, pay the bills, hold a job, have a family...all so mainstream... for what? The sake of an "orderly" society? Perhaps if there were more effort in teaching people how to find themselves, where to look, what it means... from the beginning of school... perhaps there wouldn't be so much depression, depravity, and misfortune? I hope I can give my son a strong sense of self and the ability to pass this along to others!

Reinvigorate your 2011!

2010-12-08T13:48:00.000-08:00

Make 2011 the year you reinvigorate your body and mind. Every year billions of people make getting in shape and losing weight a “New Year’s Resolution". I hope the following information will help you stick to those goals this year and every year after! First, let me remove any ambitious ideas about the latest fad diets. Losing weight and getting in shape requires three main components, without which success is not possible.

The first component is modifying your behavior. This is simply (not to be confused with simple!) changing some behavior that is adding unnecessary calories to your daily diet, or walking the mile to the club house instead of driving, not using milk in your coffee, cutting out sugary foods or desserts not forever, but most of the time.

The second component is nutrition. Use the hunger scale of 1 - 10. 1) is a level so hungry you could eat your golf shoe. 10) is so full you might be sick! (we’ve all been there!) You want to spend your life in the 3 - 6 range. At 3 you EAT, when you have finished half your meal you pause. That does mean being mindful while you are eating. If you are not quite at 6 take another bite and check in with yourself again. The key here is to SLOW DOWN while you are eating.

The third component is exercise. A balanced routine includes both resistance training and aerobic conditioning, hopefully combining with those activities you already enjoy. Perhaps you will discover a new activity you enjoy by trying other exercise options too? Within this third piece of getting in shape and losing weight there are a few things to keep in mind. The first is to dispel the notion of “The Fat Burning Zone”. Yes, you will get most of the calories burned during exercise at this low level from the fat cells, but you won't burn that many calories at that low a level. The bottom line is that you want to burn as many calories as you are in shape and emotionally ready to burn, and eat fewer calories. This means the harder you workout the more calories you burn. Sadly, we (me included!) aren’t all in shape to max out sweaty, heart pumping workouts, day in and day out without risking injury . Also, even if you were physically capable of pushing yourself daily, mentally it would take its toll and eventually start to resist the workouts and quit the program.

The way to avoid this is to vary the program. Include 1 - 2 days of a harder aerobic session for 10 - 50 minutes; 2 -3 days of resistance training; and the other enjoyable activities you do throughout the week. Include one day of complete rest so that you recover mentally and physically to keep up your motivation. For more help in designing a total healthy lifestyle work with a trainer to help you organize and commit to your chosen activities.

Making the change in yourself, helps motive others

2010-10-12T09:41:00.000-07:00

While texting with one of my past clients recently, we touched on a common theme. He has a teenage daughter with so much potential, yet is influenced by a coach, and yes self admittedly the father (my old client) with negative eating patterns. The coach of her team has a 200 pound 13 yr old son, (a form of child abuse if you ask me!) gives the kids chips, chocolates, chex mix.....BEFORE their games. His daughter is quite talented but gets injured frequently and "runs out of gas" in the middle of a weekend long match. Of course my suggestion was conditioning, general conditioning and diet changes.

He mentions how his daughter is "unmotivated for fitness" and "hates healthy food, and I hate the complaining. She scrounges around after healthy meals too". Then he concludes with "Apple doesn't fall far from the tree."

To which I replied, "As for apples and trees...sometimes when you do something for someone else....a cause bigger than just your sorry asses... The food or action loses its hold on you. I found this with my own tennis...helping to keep me motivated to stay in shape and eat healthy. Plus I like to be a good example for my clients...a realistic example. I eat my share of ice cream and candy..I have my trigger foods like everyone else. I just find other things I value MORE. Early in my rowing career, I ran to it to get me out of the college party - every- night- syndrom. I valued doing well in my practices and my races more than getting drunk and feeling gross the next day. CAN YOU IMAGINE?! I FELT I COULDN'T QUIT THE ROWING UNTIL I WAS SURE I COULD NOT REVERT BACK TO MY OLD PARTY WAYS.

Well, it took ten years of dedication to that sport, to be able to leave it and carry on attempting to inspire others. I have even extended this to living happier, and more productively for the sake of OTHERS. I still require to sports aspect to keep me on track, but that is ok. I found a way to stay true to what I believe in, and help others in the process. My friend and client comes from a background that utilizes similar principles. He got the message, and I am sending out my hopes to him that he runs with the message and hellps himslef and his daughter in the process.

Much luck to you both if you get a chance to read this!

Coming Home

2010-09-14T09:02:00.000-07:00

You know last year I was struggling greatly with my purpose, and my place in life, even with where I wanted to live. I was listening to "Running On Empty" by Jackson Brown at full blast day and night in my car to wherever I had to go each day. It spoke to me...especially the two stanzas

" ...Everyone I know, everywhere I go
people need some reason to believe.
I don't know about anyone but me
If it takes all night, that'll be all right,
if I can get you to smile before I leave.

Looking out at the road rushing under my wheels
I don't know how to tell you all
Just how crazy this life feels
I look around for the friends that I used to turn to
to pull me through
Looking into their eyes I see them running too."

It was some time this spring when I finally felt the peace about living out here. When I finally appreciated being in this beautiful place. Recognizing some of the amazing and interesting people I have befriended (present company included) here and realizing that I will be OK if I live here the rest of my life or not. I no longer have that pining away sadness. Or at least I do not dwell on it to the point of disturbing my happiness out here.

I guess I am meant to be here now. I feel I am helping a lot of people feel better about themselves, or just feel better physically; my friends and my clients. I am finding people and circumstances that fulfill me too. Sometimes they are one and the same.

My wish for the people I come in contact with is that they too find this peace. It is a lot easier to live a happy existence.

Summer's End

2010-08-27T17:41:00.000-07:00

Here it is, end of summer. I've enclosed some tennis photos from our 4.5 team's play off's in Long Beach. Our team did not make it through, but we all have assignments for the coming year. Here is some of what I wrote as a close for my team....

RESILIENCY: The ability to recover quickly from misfortune, illness or change.

Well Ladies,
That was a pretty bumpy ride this weekend...and kind of ironic as I was thinking about it; that our singles lines were so prepared yet barely faced a challenge, with 3 defaults and a walk over. Kierston got a good match Fri and a real challenge Saturday which will help her focus her attention to the areas of her game that would benefit most with improvement.

I believe, however, that the message was clear. The doubles lines would ensure a championship team with significant improvements in basic strength, and increased speed of play, across the board. This is what we are looking for in our 4.5 team next year. Take a break. Play tennis socially or not at all for the summer, but get to the gym by mid August and start conditioning.

I would be happy to direct you even via the phone on how to get started. But the people who start earlier and stick to it would see the best results. Even if you think you know what you are doing, please talk with me. We want specific, measurable, attainable, reasonable goals set to a time table, and I will help you do it.For myself I am working on setting up a trade with a local pro, to train her 2 x a week and hit with her 2hrs a week. My commitment to those of you who wish to do better next year is to find tough doubles people to play against and perhaps on the team. You may get your ego bruised along the way, but if you are resilient enough you will come back stronger than you can imagine.

Let go of the old habits and the "good enough" attitude if you dare. Look for an email regarding a 4.5 team mid- October. That gives everyone 3 months to develop a significant change in their power. Use it wisely. A Bientot!
Leslie Shuffleton, CPT/Owner

Another happy email training customer!

2010-01-07T21:11:00.000-08:00

thanks leslie- I am in SF and doing program today and thursday. I did outdoor sprint intervals the other day before I left and was close to throwing up by the time I was done.... :)

Resolution Ideas?

2010-01-06T22:20:00.000-08:00

If you have trouble reading this email, go to the online version

January 04, 2010
Habitual
Your New Online Life Coach
VITALS
Habitforgeofficial website

Resolved to spend more time on the important things in life? Skip the iron or the trip to the dry-cleaner and invest in a Non-Iron Shirt from Brooks Brothers. You’ll look perfect all day long. At least you’ll be keeping one of those resolutions. Now if you could only find your way to the gym…
So here we are.Day four of the new year, and already your resolutions are in trouble. On January 1, your bubbly brunch somehow turned into bubbly dinner and dessert. On Saturday, you cashed out your 401(k) and put it all on the Bengals. And last night, well…let's just say you didn't go running this morning.What we're saying is, if this is going to be the year you truly, finally, change for the better—by which we mean, "become an occasional jogger"—you're going to need a little help.Here to do just that: Habitforge, a new website that sends you one daily reminder to keep trucking on whatever you've resolved to do, online now.In short, it's like getting a daily email from your personal online life coach, only you'll never have to utter the term "personal life coach." When you sign up, you'll say what you want to accomplish ("run every day" or "consume alcohol only six nights a week"). If you're worried about slipping up (it's possible), you can add a reminder of why you're doing it. ("So Scarlett will return my calls.")And then, it's simple. For the next three weeks, you'll get a short, daily email, asking if you worked toward your goal. Click "Yes," and you'll get a note of congrats from the site, spelled out in a big letters. (You'll also get a progress update on how you're doing.) Click "No," and you'll get a stern warning, and your goal clock will reset to zero.Then again, it's not like you resolved to start telling the truth.

Palm Springs Half Marathon part II

2010-01-06T22:08:00.000-08:00

OK I ran 50 minutes....the 1st 35 were almost euphoric! At 40 minutes the tightening began, by 45 minutes I thought I may have to stop there, then I thought "one more minute...by then I felt the pain was not increasing so I added another 5 minutes for the full 50....It hurt. It has been so long since I have run....Good news??? Well I was able to play tennis the next morning! Yippee!

Palm Springs Half Marathon Training

2009-12-26T10:05:00.000-08:00

Hi All Fitness Fans!

I have been coerced into training for the PS Half Marathon. After close to 3 years of no real running training, except for chasing a fuzzy yellow ball around a small court for hours a few times a week! I started slowly so far a hand full of 35minute runs, then yesterday I ran 47 minutes (not quite what I think my halfway point will be!) before my hips were feeling sketchy. So I'll put in 2 or 3 more of those depending on how the bod feels before I go for longer.

The race is February 14th...any takers to put the time in with me via blog or facebook? We are on 45minute runs at 75% hr with some bursts to 85% working on cadence etc.... ALSO, if you really love fitness you can sign up for the Palm Springs 100mi Bike and indicate that you want your entry money to go to ACT 4MS of Coachella valley.

I'll keep you posted!

Speaking at La Quinta Country Club

2009-12-01T21:43:00.000-08:00

I will be speaking at La Quinta Country Cllub introducing myself as their fitness liaison for their new fitness center. I will not be on sight but I will be oncall and available for appointments. I look forward to revitalizing La Quinta Country Club and sharing my fitness knowledge!

Survival Tips for Healthier Holiday Dinners

2009-12-01T21:37:00.000-08:00

To enjoy guilt-free Holidays, consider these tips:
If you’re in charge of Holiday dinner, visit ACE's Healthy Recipes for meal choices, including the Herb-roasted turkey, which comes in at 155 calories and 5 grams of fat per serving (without the skin); stuffing made with chopped veggies, chicken or turkey sausage instead of butter and fatty sausage; sweet potatoes without the candy; and pumpkin pie in place of pecan pie, which has 480 calories a slice.
If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
Don’t skip breakfast or lunch on the Holiday Day as this is a sure way to overeat at the dinner table.
Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Holiday meal packs about 3,000 calories) and will store excess calories as fat.
Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the Holiday dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).

diaries from a persoanl trainer

2009-09-29T17:07:00.000-07:00

This is how weird I am. I was warming up for a tennis tournament this weekend; hitting against the block wall. Playing little consistency games with myself, and when the ball would come off the wall funny, I heard myself saying...ohh good shot...like the wall was another player. Is it time to get a real life?

Tanis Sommerfeld

2009-09-29T14:47:00.000-07:00

Hi Leslie,
Gosh, I can’t believe how fast the time is flying by. In one week we will be on our way !! My latest read is The Complete IDIOT’S Guide to Italian History and Culture. Crash course !!
I just got in from a long walk (96min). A month ago I could never have walked that far !!! Thanks so much for the encouragement and help.
My right foot feels better. I had an appt. with Lablanc on Friday. He doesn’t think I have Morton’s neuroma, but just pinched nerves due to swelling of my feet. His advice was the same as yours…wide toe box, loosen shoes, ice, all of which are helping. He also helped me place a metatarsal arch support in that shoe. Seems to be working.
I’ve missed a whole week of weights. The incision is taking longer to heal this time. There is a nasty bruise at the base. Stitches come out Friday.
I’ve got my Athletic Advantage T-shirt packed, so expect some photos from the top of Mt. Vesuvius . I’ll try to get some makeup on that day.
Wed. I’m tied up with company, so it will be the end of Oct before I’ll get back to you.
Thanks again. You’re the best.
Chow,
Tanis

Ps. I’ve tried to attach a pic of 10 mile point.

2009 MUD RUN FUN

2009-06-22T19:49:00.000-07:00

June 13th my husband and I , another couple friend of ours Butch and Terri, and an old (meaning long ago) biking associate of mine raced in the Camp Pendleton Mud Run. What a blast! I have posted a before nad after picture for all to enjoy.

Client Comments

2008-12-30T16:28:00.000-08:00

I've worked with a number of trainers over the years. I have never met anyone who cares so much about trying to ensure the client achieves their fitness goals (within their capabilities!). I appreciate (Leslie's) commitment to fitness and (her) knowledge. I look forward to working with (her) and her other trainers next year and continuing to learn from all of (them).

Bonnie
-Desert Fitness Group Client since FEBRUARY 2008

Nancy Hildebrand Returns!!

2008-12-30T16:24:00.000-08:00

After being smeared across HWY111 in a freak car accident the first weekend in November Nancy has made a remarkable recovery. No she won't be able to catch a falling client, but she will be able to cheer and guide you to your best self. We hope for her to be back to her full energy in March, though she will need to keep working to regain strength. I know we are all happy to see her return.

Leslie

Kettlebell training

2008-06-12T15:55:00.000-07:00

The trainers and one brave member (Bonnie) had a kettlebell workshop at the gym. Owners from Revolution Fitness in La Jolla came to train us in 6 basic kettlebell techniques. We had a great time! Zach and I really pushed ourselves and were sore for a few days following! (A good sore of course!) Enjoy some of the pictures. Come in and let us show you in person what it is like!

Meet Valya, our new trainer!

2008-05-13T13:43:00.000-07:00

Valya Kindelvich is a certified and insured personal trainer and nutritional consultant. She conducts body/fitness evaluations, customized personal fitness and/or rehabilitation programs, and in home training.

Introducing nutrition and mind-body awareness to people is her passion. Watching clients get stronger, make incremental body changes, wear clothes they have not worn in years, gain more self-esteem and re-gain mobility/balance/flexibility is the impetus for her being a personal trainer.

If you are committed to making lifestyle changes and are looking for a trainer who is professional, empathetic and knowledgeable, give her a call!

She'll be glad to discuss your goals, develop a program that fits your lifestyle and work together to achieve results.

How to perform a repetition maximum test

2008-04-28T03:05:00.000-07:00

When should you test your one repetittion maximum?

at the start of any new program
at the start of a new phase
about every three weeks

How do I take repetition maximum test?

You can read all the details on our website, but here's the short version:

The first step in testing for the RMX is to complete a general warm up of at least 6 minutes at 60-70% heartrate. Then use a weight that you KNOW is light enough to perform 10-12 repetitions of the exercise easily (remember to focus on good form). Making the weight too light is better than too heavy.
Perform 12 repetitions of the exercise.
Rest for 2 minutes.
Increase the weight (by between 2-20%), using more if the last set was too easy or less if it was too difficult.
Using this weight perform 6 repetitions of the exercise.
Rest for two minutes.
Increase the weight again using the rule in #4.
Rest for three minutes.
Using this weight perform 5 repetitions. This should be your maximum weight load for five reps. Use the previous set of 6 as a gauge for the final set. You can see, sets with increasing weight and decreasing repetitions are performed as a warm up until a set is reache with a weight load that you can handle for 5 reps. This weight will be recorded as your RMX for that exercise. If you want to test for a 1RMX, additional sets would be added after set 4 increasing as suggested in #4.

Another happy customer on the E-mail Coaching Program!

2008-04-23T18:30:00.000-07:00

Thank you visiting the Desert Fitness Group blog!

Thanks to this blog, I will be able to keep you informed of the latest news and developments regarding Desert Fitness Group. I'll also have a chance to share the many interesting e-mails and beautiful images that are sent to us by many of our happy clients.

The e-mail below is from a client who purchased the E-mail Coaching Program, and has shared with us the positive impact the program has had in her life. Enjoy!

- Leslie

Well, we are home from the most amazing trip ever!!! First of all my exercise plan never really happened....but that's ok because its replacement was equally as good - I think!! Had I known just what this trip entailed, I may not have gone, BUT I'm so very glad I did and that I had started my program with you!!!

I'm sending some pictures of our adventures (EVERDAY)....if you ever want to hike to the top of the world, I have just the place for you!! Most of our trip was spent between 10,000 and 13,000 ft. We climed up and dowm mountain trails built by the INCAS many, many years ago. They were steep, narrow and rocky!!! My legs, butt and heart have never had such a workout!! It was not just one day but everyday for 10 days!!! The amazing thing was I WAS ABLE TO DO IT and not hurt!! I totally amazed myself and everyone with me!! Of course I was exhausted when we came home and slept the better part of 2 days, then devloped some nasty stomach thing....not pretty....but finally am beginning to feel stronger and hope to try that crazy tread mill thing you've got me doing as soon as this headache is gone.

I've gone down one full clothing size, and this one is getting loose, so it won't be long before I can say 2 sizes!!!! Am I a happy camper? YES!!!! I truly have never felt better....THANK YOU!!!!!

I think after May we will stop our weekly phone calls as summer is bringing more trips and I will be away a good bit....but, not to worry, I think I have enough workouts to keep me out of trouble (hopefully) and I can't keep up with the calls I miss (hope you can)!

Hoping by Friday I can at least tell you how your new plan is doing....enjoy the pictures!

- Donna