Bella Fitness Blog & Top Tips & News !!
Are you 18 to 64 years old? Do you have health insurance?
Are you looking to rent space? We sublet!!! Ask Donna for details
Are you looking for a place to meet or train your clients? We are happy to share our space with you. We have monthly rates that are very affordable. We ask that you work around our group class schedule. We have many times and days that you can train or meet your clients. We are open to most wellness professions except massage therapy, it’s against our existing lease.
We also allow for TV, Movie and general rental of our space. Call for information
Here is an interview with Voyage LA. see the link above.
TEXT NECK: How to Counter this “Global Epidemic”
We live in a modern digital age which has many amazing benefits. Unfortunately, it comes with its fair share of problems.
Did you know that the average human head weighs 12 pounds? But when we are using a cell phone, depending on the angle of our head, it can actually feel like even more on our neck. At 15 degrees our head weight increases to an equivalent of 27 pounds, and by 60 degrees it’s 60 pounds. That is a lot of pressure on your spine. This extra weight over-stretches the muscles of one’s cervical spine and neck. When muscles become overly stretched, they become very tender and chronically sore. Neck pain is one of the most common pains affecting Americans, following back pain. (Pleis, Ward & Lucas 2010; Albright et al. 2001). Interestingly, it seems to be more common in women than men. (Binder 2008). “Text Neck”, this chronic dysfunction and bad posture, can cause arthritic degeneration of the cervical spine. Furthermore, the muscles in the area to become weakened. So… what do you do?
Stretching is very important. We need to stretch the opposite direction to counter Text Neck’s effects. Here are a couple of amazing stretches that will help you stretch these muscles and help rid you of this chronic pain:
It is also important to work on strengthening the upper back as well. Exercises like rows and reverse fly’s can be very effective.
For more ideas on stretches or exercise that can help you please email me anytime at Donna@BellaFitnessLA.com
Best in Health,
SMALL STEPS TO FITNESS: It’s Time to Get Moving!
As you know, inactivity is costing our world billions of dollars every year. It’s time to get moving and turn things around! Did you know that even taking small steps will help you? If you can’t make it to the gym every day that’s okay – there are still things you can do to help your situation.
So many of us are too busy these days with work, school, home life and more. We don’t think that small things will help us hit our goals but that is not true at all. Try a couple of these practical tips in your everyday life to see if it does help you.
1) Try parking a few blocks from where you are going. Sounds like nothing but adding steps into your day will equal miles at the end of the year.
2) If you can’t take a long break for exercise try taking just five minutes to do some weight training. It all adds up and it all burns calories. You could do push ups, dips, core exercises and yoga poses..
3) If you sit at a desk all day try walking to the bathroom every hour and stretching when you get there. Did you know?…standing up burns more calories than sitting. Try standing or walking for your next business call.
4) Another awesome idea I recently heard about was walking staff meetings. Try it once with your next meeting. Your co-workers will love it! They need to move too. Just think of all the calories you will be burning!…thinking of new ideas, making plans and solving problems while in motion is so much better then stuck at a desk! Don’t you think?
Small efforts aren’t wasted – they add up to big results over time. If you burn just 200 calories extra per day you will lose a whopping 20 lbs extra per year. When you think of it like that it puts it in perspective. And then the opposite is also true – eating or drinking an extra 200 calories per day could put an extra 20 pounds on you. I know what sounds better to me! For more ideas on how to lose weight, contact me anytime.
Here are some trusted resources on the subject.
Your Trainer’s and Nutritionist’s Top Tips
Food as Medicine– Visit your local Farmers Market, is a great Farmacy
by Nadia Arevalo
Do you know anyone with this common bone disease?
The risk of osteoporosis fractures can be reduced with lifestyle changes. Lifestyle change includes not smoking, a healthy diet, daily exercise, and preventing falls. About half of all women over the age of 50 will have a fracture of the hip, wrist, or vertebra (bone of the spine) during their lifetime.
by Donna D’Aurio CPT
Olive oil is my favorite oil to use on my foods, from salads to mashed potatoes. As well as hair and skin! Check out 5 more interesting facts of olive oil…
Nadia Arevalo Food Consultant at Bella Fitness Glendale, Ca
This awesome recipe was found by Basem Rayess CPT
This 4 Ingredient Juice Will Relax Every Muscle In Your Entire Body
Anyone who’s gone on a long run or hike knows what muscle cramps feel like. They’re caused due to lack of necessary hydration. If you find yourself cramping up before, during, or after your work out, try making this four-ingredient juice to relax them away! You should try your best to avoid refined foods such as white sugar and white flour to ensure adequate intake of water. Ingredients: 2 carrots 1 celery stem ½ of cucumber 1 cup of broccoli Place in juicer, mix well, and enjoy!
Stephanie Ling one of my assistants at Bella Fitness, found this Washington Post article. Stephanie is only 21 years old, but wise beyond her years. Worth the read, check it out!
Donna D’Aurio CPT
Wow! This picture says it all!!! That is way too much for our skeleton and organs to carry. Eating healthy and consistently exercising can stop this from happening. Even if you have gained to this point it can be turned around and you can be healthy again. Take baby steps to get back on track. Donna D’Aurio CPT
Hi it’s Donna. My company Bella Fitness is hosting a special event this Sunday. I just wanted to reach out and extend an invitation for you to come join us this Sunday October 5th at AVALON HOLLYWOOD, this is a Party in Pink Zumbathon charity event and will benefit Susan G Komen. 100% of the money raised will be donated. For more information and to buy tickets: http://www.brownpapertickets.
- Physical activity is a critical component of energy balance, the term researchers u
- se to describe how weight, diet, and physical activity influence health.
- There is strong evidence that physical activity is associated with reduced risk of cancers of the colon and breast.
- Several studies have also reported links between physical activity and reduced risk of endometrial (lining of the uterus), lung, and prostate cancers.
- Current National Cancer Institute-funded studies are exploring the role of physical activity in cancer survivorship and quality of life, cancer risk, and the needs of populations at increased risk.
Women concerned about bulking from weight training!! I don’t think so!!
Basem Rayess CPT Bella Fitness Glendale, Ca
Parsley, that fancy green herb used in restaurants to decor your plate. Check out 12 of it’s surprising health benefits!
Nadia Arevalo Food Consultant at Bella Fitness Glendale, Ca
The following article is By Amy Goodrich Posted Friday, September 26, 2014 at 02:28pm EDT Natural News blogs
Parsley has been around for ages, but these days it is mostly used as a garnish and tossed aside. And that’s a real shame. It is packed with chlorophyll and a wide range of vitamins, minerals, and other beneficial phytonutrients such as volatile oils and flavonoids.
Its health benefits are more powerful than most people think. To take the full benefit of parsley it is best to enjoy this wonderful herb by taking its juice or blending it in your favorite smoothie recipe (scroll down for my favorite smoothie recipe with parsley). Make sure to not overdo the parsley, one or two ounce a day regularly will do the trick.
1. Promote Overall Health
Parsley is a rich source of vitamin A, B, C, and K to keep your body strong and illness-free. Its high levels of flavonoids and volatile oils prevent damage and neutralize harmful compounds.
2. Cleansing Effect
Parsley works as a natural diuretic. It increases urine flow to remove infection-causing bacteria from the urinary tract. At the same time it helps your body flush out more toxins such as heavy metals and it prevents the formation of kidney stones. But be careful, the herb also contains oxalates, these can cause serious issues for those who already have kidney or gallbladder problems.
3. Fights Cancer
Some studies suggest that parsley may have a role in preventing or inhibiting the growth of cancerous tumors due to its high levels of antioxidants and anti-inflammatory compounds.
4. Bad Breath (Halitosis)
Parsley is packed with chlorophyll, which has strong antibacterial properties and has been used for ages as a natural remedy to prevent a bad breath.
The high levels of vitamin C and eugenol protect your body against inflammation. It lessens the pain and swelling and has shown some great results to treat osteoarthritis and rheumatoid arthritis.
Chlorophyll is an excellent blood purifier and helps to build new blood cells as well. The high levels of Vitamin C improves iron absorption and brings the hemoglobin count up.
7. Heart Health
Folate can reduce the risk of heart attacks and helps to control blood pressure. Parsley can also dissolve sticky substances in your blood vessels and improves their elasticity to prevent them from hardening.
8. Immune Booster
Parsley has more vitamin C than oranges and is loaded with immune boosting phytonutrients. It calms down an overstimulated immune response which can cause allergies, auto-immune diseases, and chronic inflammation.
9. Improve Menstrual Cycle
Apiole, a volatile oil present in parsley, is a constituent of estrogen which can aid women to regulate their monthly cycle.
10. Improve Vision
Parsley is high in carotenoids, which is the precursor of vitamin A. This makes it an excellent herb to promote healthy eyes and vision.
11. Wound Healing
Hisidine, found in parsley, is an essential amino acid needed to repair damaged tissues. Parsley juice works wonders to speed up wound healing after surgery.
12.Reduce Hair Loss
Parsley essential oil is well known to reduce hair loss. So for luscious, tick hair massage the oil into your scalp regularly.
Have you ever wondered who Bella is? Meet our mascot:-)
Bella’s Trainers are here to help you stay motivated! We help hold you accountable for your exercise and food choices. You together with us, can hit those goals! Its a partnership, and we are 100% committed! Are you? Contact us for a free fitness evaluation, body fat testing, muscle % testing. Our trainers will also help point you in the right direction as far as how much cardiovascular activity and weight training you will need to hit your specific goals.
Donna D’Aurio CPT CEO
September 25th, 2014 Tip of the day from Basem Rayees CPT
It makes me deeply sad to see so many teens overweight. I hope the fitness industry starts to really help teach teens receive healthy habits they need to know in order to be healthy now and as adults. The habit and regimen is a fine balance between cardiovascular
that accountability partner while they are training and properly learning everything to do. Later, when it’s time for them to continue to do it for a lifetime, they are more equipped to do it successfully.
September 24, 2014 by Donna D’Aurio-Plesh CPT, CEO at Bella Fitness
Best exercise for obese youths analyzed
Date:September 22, 2014
University of Calgary, Faculty of Medicine
What exercise program can best fight the “epidemic” of teen obesity? According to a study published in the Journal of the American Medical Association (JAMA) Pediatrics, by combining aerobic exercise with resistance training. The Healthy Eating Aerobic and Resistance Training in Youth (HEARTY) study, led by researchers at the University of Calgary and University of Ottawa, involved 304 overweight teens in the Ottawa/Gatineau area between the ages of 14 to 18. All were given the same four weeks of diet counseling to promote healthy eating and weight loss before being randomly placed into four groups. The first group performed resistance training involving weight machines and some free weights; the second performed only aerobic exercise on treadmills, elliptical machines and stationary bikes; the third underwent combined aerobic and resistance training; and the last group did no exercise training. “Obesity is an epidemic among youth,” says Dr. Ron Sigal of the University of Calgary’s Institute for Public Health and Libin Cardiovascular Institute of Alberta. “Adolescents who are overweight are typically advised to exercise more, but there is limited evidence on what type of exercise is best in order to lose fat.” In the overall study population, each type of exercise reduced body fat significantly and similarly. All three exercise programs caused significantly more fat loss than in the diet-only control group. Among youths who completed at least 70 per cent of the study’s exercise sessions, the percentage of body fat decreased “significantly more in those who did combined aerobic and resistance exercise than in those who only did aerobic exercise,” says co-principal researcher Dr. Glen Kenny of the University of Ottawa. “Remarkably, among participants who completed at least 70 per cent of the prescribed exercise sessions, waist circumference decreased close to seven centimeters in those randomized to combined aerobic plus resistance exercise, versus about four centimeters in those randomized to do just one type of exercise, with no change in those randomized to diet alone.” Supervised by personal trainers, youths in the three exercise groups were asked to train four times per week for 22 weeks at community-based facilities. Changes in body fat were measured using Magnetic Resonance Imaging (MRI) machines. Because aerobic exercises such as cycling or jogging can be challenging for overweight people, resistance training is potentially attractive because excess body weight poses far less of a disadvantage, and gains in strength come much more quickly than gains in aerobic fitness. Researchers hope that the study will contribute to a national debate about childhood and teenage obesity, potentially leading to a consistent, long-term strategy on how to best deal with the problem. Eighty per cent of overweight youth typically continue to be obese as adults, adversely affecting the quality of their lives and contributing to chronic disease problems. Adult obesity increases risk of diabetes, heart disease, cancer and disability.
Tip of the day July 17, 2014
by Donna D’Aurio-Plesh CPT, CEO at Bella Fitness
Losing weight is often difficult when you’re getting started. Perhaps you have tried many times before and failed, or lost weight only to gain it back. One simple change that can start you out and help keep you on the right track is logging your food. Many experts agree that simply adding logging to your day will improve your food choices and help keep you accountable for what you are eating. It helps keep us more aware of what we consume. Logging your drinks is also very important to keep track of your total calorie intake. I have seen over the years that my clients who log their food do far better than those who don’t. With all the apps and devices on the market, things couldn’t be easier for those wanting to log. Here are a few you might want to take a look at: http://www.healthline.com/health-slideshow/top-iphone-android-apps-weight-loss#14
Working out your BMR (basal metabolic rate) is going to make the whole weight loss process easier. I generally recommend metabolism testing.https://www.bellafitnessla.com/weight-loss/ By knowing approximately what you burn at rest everyday, you can plan your food, drinks and exercise to succeed in the weight loss process, make better overall lifestyle choices, and take the steps toward a healthy future. If you are unable to test your metabolism, this calculator will help you get an idea based on your age, weight and height. http://www.bmi-calculator.net/bmr-calculator/
Change it up- Almond Butter, Greek Yogurt, Oatmeal, Eggs, Flax-seed, Fresh berries, Raw Nuts and Seeds…
Add these healthful foods to your next breakfast. . . Nadia Arevalo Food Consultant at Bella Fitness
Try some of these great exercises for your lower back.
Basem Rayess CPT at Bella Fitness
Health and Chocolate Tip for Web MD
Tip of the day July 11, 2014 by Donna D’Aurio-Plesh CPT, CEO at Bella Fitness
Basem Rayess CPT at Bella Fitness
Michelle Zafranco Before and After I am so excited about our new show. Being able to impact the lives of so many women. We at Bella Fitness hope that this new TV show will make a huge impact for women by empowering them to move on with their lives and not let their battles with weight hold them back. Michelle Zafranco, one of Bella’s own instructors, has been through some hard times. In 2006, her mother passed away from cancer. This event sent Michelle into a deep depression. She didn’t leave her bedroom for over 5 months due to her deep sadness. Between 2006 and 2009, Michelle gained 50 pounds. After the weight gain Michelle began to think she was ugly and she became disgusted with herself. Finally, she got the courage to start taking classes at her local gym. Soon, she began going daily. By January of 2012 she became a Zumba instructor and was back down to her normal weight and her depression had lifted. Michelle is an absolute delight to be around! It is hard to believe that this sweet and bubbly lady had ever suffered from depression. Anyone can have their life changed. One reason to Live will be a show that displays stories like Michelle’s and will help change the lives of women everywhere. Believe you can and you’re halfway there. Theodore Roosevelt
Tip of the day July 9, 2014 by Donna D’Aurio-Plesh CPT, CEO at Bella Fitness
Basem Rayess CPT at Bella Fitness
Lina is one of my favorite instructors here at Bella Fitness. Her story is not that different than many of us, having struggled with weight gain also. Lina was a Ballet dancer for almost 20 years and loved it with great passion. Unfortunately, as Lina grew older, her path was derailed. She took a 9-5 job and left her first love. After struggling with weight gain, she found Barre. She has become a truly inspirational Barre instructor and now helps hundreds of participants lose weight and tone up. Most importantly, her clients leave her classes feeling great about themselves. Lina is a real mentor and passionate instructor. She truly cares and makes all of her students, beginners to the most advanced, at ease. I love stories like Lina’s! She is a walking example of a person whose life has turned around 180 degrees by a healthy lifestyle and helping others. There are so many stories like this. This is why I love being a trainer and a health and fitness business owner. As personal trainers and fitness instructors, we get opportunities to help others the same way we ourselves were helped. Never give up on dreams as we don’t know where life will take us. “I’ve failed over & over & over again in my life & that is why I succeed.” – Michael Jordan (#1 NBA Basketball Player Of All Time)