Book of the Month - January

Avoid the Holiday 'Fluff' this Year

It's coming-sleigh bells are jingling, carols are ringing, and inevitably, the scales are tipping. You know that the holly jolly season brings on tasty treats and tempting goodies, but is there a way to avoid the pitfalls of holiday eating without missing out on the celebrations? Fortunately, there are several tiny adjustments you can make to your festive indulgences and still satisfy your taste buds.

1.) Portion Control: Of course it's tempting to dig in to all the delicious foods, so we say go for it! Take a bite of all of your favorites-but try to avoid taking a major helping of each. This way you don't have to resist-just reduce. Eat a couple spoonfuls of Mom's mashed potatoes before piling a small mountain on your plate; break your cookie into a smaller one; and before you reach for that big slice of pie, take a slither from the person next to you instead.

2.) Don't Talk With Your Mouth Full: No, we aren't going to monitor your table manners, but use this tip during the pre-meal time pockets. It's hard to miss the display of bowls and trays of savory and salty snacks in every living room and shopping mall-peanuts, chocolates, and fried appetizers. These snacks are often pre-coursers to the upcoming meal, so save yourself some leg room by indulging in conversation instead of just the food. Grab one or two of some small snacks, catch up with your friends, relatives, or even the sales clerk, and remind yourself to stay away from seconds, thirds, and fourths by talking without mouth(or fist)fuls of food!

3.) Pace Yourself: We know you're excited. Who isn't? This is the time of year when full bellies are not just accepted, but expected. But relish in the moment-don't devour everything on your plate before you look up to breathe. The faster you eat, the longer it takes your body to signal that it is already full, and this can cause you to eat those extra helpings that your belly could have done without. So sit back, relax, and enjoy your meals-don't let the excitement turn into excess!

4.) Don't Forget Your Veggies: Yes, enjoy the foods that are special for the holidays, but beware of empty calories. These are common in many of the high-flour, sugar, and dessert-type foods, meaning you eat them, but the food does not leave you “full”, or at least not for very long, leading to extra calories later on. So make sure you get your high-fiber foods, including whole wheat, cooked beans, and of course, vegetables(especially the green ones!) These foods will give you more energy and satisfy your late-meal cravings.

5.) Stay Active: You know what to do at the dinner table and in hearty-holiday venues, but what you do before and after plays a big role in keeping off the extra weight as well. Try to avoid just sitting after eating-go for a walk to speed up your metabolism and keep your muscles activated. Take a mid morning or afternoon bike ride, or play an active game with the relatives. You don't have to be at the gym to keep movement, just incorporate it into your day!

We know it is tough to fore go your cravings and temptations around this time of year, so this holiday season we're not asking you to. Just follow these 5 easy steps and find how simple it can be to get a jump start on the New Year!

The Best Personal Training in Santa Barbara

Conditioning Specialists is comprised of the best fitness professionals in the Santa Barbara area. Our qualified fitness professionals maintain the highest standards in the fitness industry and are committed to their clients goals.

The personal trainers at Conditioning Specialists are held to the highest standards, often having a Masters Degree and/or multiple national and international certifications - some have up to 16 degrees and certifications alone.

If you are looking quality fitness expertise in a non-intimidating environment, then look no further than our clean and quite private facility just four doors up from the historic Arlington Theater on State Street.

Our services include personal training, nutritional counseling, muscle activation techniques, sports specific training, post rehabilitation, corporate wellness and much more.

...And the Survey Says....

A BIG Thank You to all of you that took the time to fill out our studio survey sheets! We appreciate your honest feedback. We hope to use your feedback to make your time at Conditioning Specialists more comfortable and positive. We hope you’ve had the chance to enjoy the massage we gave you, and if you haven't please give them a call - they will still take the gift certificates.

The number one request from the survey was to have sweat towels at the studio.

Actually, Conditioning Specialists supplies towels to all its clients. We're sorry if you were not made aware of this, but towels can be found in the white storage unit near the back of the studio under the radio.

Here are the Top Seven reasons you love Conditioning Specialists:

7. The welcoming, friendly atmosphere
6. Flexibility of scheduling
5. Personalized attention
4. A non-crowded facility
3. Knowledgeable and professional trainers
2. Challenging workouts
1. And of course, GREAT RESULTS

A few other comments and suggestions we saw:

A/C temperature: Some like it hot, some like it cold, some think it’s just right. We'll continue to make sure everyone is as comfortable as possible while you work you're tails off.

Music: This is the number one point of contention at most fitness facilities, so we were happy to hear that most people thought the music was just fine. If you crave your favorite Madonna tune or Rolling Stones song when you sweat it out, bring along a CD; we’re always looking for some good tunes. Hey, we're here all day and appreciate the variety.

Location: Sorry, we can’t move to Goleta (yet!) Maybe someday a second location could be in our future?! Thanks for the complements though!

Conditioning Specialists Clothing Line: This was perhaps the most surprising request. Our trainers will be sporting an amazing fall/winter collection soon!

Group Classes: We have a number of group classes coming down the pipe: hiking group, walking group (starts on Monday), small group classes, a men's bootcamp, indoor circuit, and much more.

More Glossy Photos of Jesse: Coming right up! :)

We'll continue to take your suggestions and improve upon the services we offer you.

Sleep Soundly Tonight

Sleep Soundly Tonight

Your partner snores. Your neighbors are loud. Your pillow is too hard and your mattress is too soft. You have a lot on your mind. Sound familiar? After a long day a plush ensemble of linens and cushions often seems like the ultimate reward. So what happens when our head hits the pillow, the lights go out, and sleep only becomes a distant hope? The answer may lie in the form of three essential supplements: calcium, magnesium, and zinc.

Some of us have adapted to a lack of sleep and consider our energy levels throughout the day as normal even though we are functioning at far less than 100%. Calcium can help remedy this. However, Calcium prevents us from tricking our brains into short bouts of stimulation, and instead lets our minds kick back, relax, and fall into a more restful sleep. It helps produce Melatonin in the brain faster, which slows down the traffic in our nerves, letting the mind and the body take the right kind of R & R before bed. The Calcium stored in our cells can even help regulate the speed that fat is broken down in the rest of the body; more calcium, less body fat! The supplement also helps reduce pain and stiffness, especially in regards to leg cramps, restless legs, and muscle spasms that often keep us up throughout the night.

Where calcium serves as a soothing supplemental blanket at night, magnesium only adds to the warmth. Magnesium has a calming effect on the nervous system, preventing every little "bump in the night" from sounding like an earthquake. It works with Calcium (which stretches our muscles at night in preparation for the next day) by providing the "relax" sequence of the muscle contraction while we sleep. Without it, our muscles become tense and tight, making us edgy and irritable, and thus, more likely to struggle with sleep. Lack of Magnesium can also alter electrical activity in the brain, causing agitated sleep and frequent awakenings throughout the night.

Our supplemental sanctuary cannot be completed without Zinc. While calcium produces Melatonin, Zinc makes that possible by creating Serotonin, which is necessary for the production of Melatonin. Serotonin is the "happy" piece of our brain, disallowing us from feeling depressed and stuck in an oblivion of insomnia. In addition, low levels of zinc can interfere with the thyroid hormone production, leading to a lower metabolic rate and therefore making it hard to shed body fat.

Calcium, Magnesium, and Zinc provide a much better alternative than counting sheep every night, and it is clear that they all work together. Zinc helps produce Serotonin, which allows Calcium to produce Melatonin, which stretches the muscles that Magnesium then allows to relax, while your body burns fat! So kick your shoes off, fluff your pillow, and grab your dreamy supplements to have a sound night and an energized day.

You can find a mixture of the three supplements at many specialty health and nutrition stores as well as at Conditioning Specialists' downtown private training studio.