College Area Fitness

Alright ladies...5k Walk to bring hope to our community. When we're united; NO ONE stands alone! REGISTER AT SOCALDAYOFHOPE.COM. https://youtu.be/CR4OJVYAOss

5k Walk for "UNITY" When we are united ; we are nevrr alone! SoCal Day of HOPE register please at socaldayofhope.com

SAN DIEGO EVENT ON MAY 6, 2017!!! Come out and walk to help bring HOPE to those in need including struggling families, single parents, homeless, unemployed, vets and the underprivileged. Register online at www.socaldayofhope.com/event.html $30 individual entry $25 each Teams of five or more. Walk for your health while bringing hope for others!

Ms.Margaret getting her workout on

Curle doing her thing on recovery station

Cmon ladies...Make this Friday Count! All you need is 30 mins today to make a difference.

How often I hear this......LOLOL :-)

LOL! SOOOO many of us exercise regularly BUT WE EAT LIKE CRAP & then we expect to lose weight. ******WE GET FIT IN THE GYM BUT WE LOSE WEIGHT IN THE KITCHEN*****

DON'T QUIT ON YOU!!!!

This is why I don't rush to have Treadmills & Bikes at College Area Fitness

Ms. Marlene doing wall-sits..building her isometric strength and endurance in glutes, calves and quadriceps. Some think these are a waist of time but I think they're great to build stamina and balance which are both good when you are over 60 years of age.

College Area Fitness,,,Where women come to get fit! C'mon ladies; eliminate the excuses!

Working my arms on the bicep/tricep machine!

Karen working out her shoulders & back

College Area Fitness representing at the AIDS 5K this morning. I decree that all those connected to us "LIVE LONG & STRONG"!!! Psalm 91:16.. With long life will God satisfy us & show us his salvation.

Jesus sighed deeply in his spirit and said, "Why do these people keep demanding a miraculous sign? I tell you the truth, I will not give this generation any such sign." LOL Mark 8:12

Ladies; lets knock these out real quick.

College Area Fitness workout at Wells Park. Feeling Blessed & living long & Strong! Cardio-boxing, H.I.I.T, & Plyometrics!

Join us for an AWESOME Labor Day workout AT Wells Park (1153 E Madison Ave, El Cajon, CA 92021). We will meet Monday, September 5, in the Workout Area from 8:30a-9:30a. Burn up to 800 Calories in one workout!. (NO ZUMBA THIS TIME) Sponsored by College Area Fitness!!! (This is a FREE EVENT & ALL ARE WELCOME!

Did you know that protein builds & repairs tissue which is very important for muscle growth. Protein is building block of bones, muscles, cartilage, skin, and blood. Not to mention the vehicle for Essential Amino Acids that our bodies cannot make on its own. SO LADIES>>> WE NEED PROTEIN!!!

At CAF we specialize in helping our older population live long & strong. Aiding them in exercise that helps them with functional movements & nutrition that helps them limit their medication intake is a blessing!

Psalm 141:3 (MSG)" Post a guard at my mouth, God, set a watch at the door of my lips." The struggle is real, LADIES, but we can overcome by any means necessary, lol!

Ok ladies; let's get it poppin!

Remember you get FIT in the gym & LOSE weight in the kitchen!!

The struggle is real, but don't give up & don't give in. In the awesome words of Dorie "Just keep swimming"

Don't quit. What u did to get fit, lean & strong u must continue to do to stay fit, lean & strong. It's foolish to get it one way & think u can keep it another way. There's is no quick or easy fix. It takes quality decisions & hard work. No magic pill or shake will do it. Galatians 3:1-2

This is a lifestyle change Not a diet & exercise plan. Keep pushing forward & Don't quit.

Be happy where you are on the way to where you are going; BUTTT don't quit!

Transform for LIFE one day at a time, one action step at a time. 1) Exercise most days. Resistance training & Interval aerobics; A half hour a day with intense effort is better than longer workouts with low effort. My methods are safe, sustainable, effective and efficient. Consistency and intensity are the keys that make workouts work.... 2) Plan your meals ahead of time and follow your plan. You can't go wrong with eating a balance of healthy foods, smaller meals more frequently throughout the day and an occasional off day or free day gives flexibility and practicality which are key for long-term results. Take vitamins and supplement with quality proteins IF you can't get in enough healthy whole-food meals each day. 3) Connect with a support group to give and receive encouragement and accountability. Connect with a community of other people who are also trying to make healthy changes and you more than double your results in the short and long term. 4) Think it through! We get out of shape by not paying attention to what we are doing. We get in shape by taking the opposite approach which is to pay attention to our health! Don't take your eyes off the road! Take a few minutes each evening to review how you did that day, give yourself feedback, make note of several things you did right that day and identify one thing you can do even better the following day. THINK, plan, prepare as a daily habit. 5) MINDSET is key! Set your mind in the right direction--cultivate a positive, healthy mindset by seeing your progress as success. Heck just making an effort to improve your health is success! Be proud of even trying because most people don't! Success must be measured by the completion of key daily action steps and not just by the scale. Measure your success by what you have accomplished, not by what you haven't. Focus on progress, not perfection! 6) Develop a long-term Vision for your Health (your vision is guided by your values). Set mid and short term, measurable, specific GOALS which are aligned with your Vision and Values... goals can be behavior or performance based (I Will Workout at least 60 times over the next 12 weeks) as well as result based (I Will be 30 lbs. Lighter within 6 months). Use your goals to answer the question, "What can I do between now and this time tomorrow to take a step in the direction of my goals and vision?" Remember that human beings are motivated by the prize more than the penalty... reward yourself in some personally meaningful way for the achievement of goals and you will get inspiration to set new goals and work to achieve them too. Momentum is a powerful force. 7) Pray & Confess the word of God over your life, health, & fitness goals.

If we talked to others the way we talk to ourselves; MOST of us wouldn't have any friends. Proverbs 18:21

College area fitness is a fitness center specially designed for women. We work on your entire being; body, soul, & spirit. We desire you prosper, be in good health, even as your soul prospers and coach you to an expected end concerning your specific health & fitness goals.

Tammy working off her love-handles on the "oblique machine"

See you at the gym! We are waiting for you!

DID YOU KNOW THAT FOODS THAT CAN BE CONSIDERED HEALTHY CAN PUT ALOT OF POUNDS & EVEN BE TOXIC TO YOU IF YOU HAVE AN UNDER-ACTIVE THYROID??? 1. Soy-limits the use of your thyroid. 2. Cruciferous Veggies- foods like broccoli & kale limits the production of your thyroid 3. Gluten- foods like whole wheat & rye irritate your small intestine & hinder absorption... 4. Fatty Foods (no brainer for all of us) but for underactive thyroid it will also hinder the absorption of medication you are taking. 5. Sugar (Another no brainer) but for under-active thyroid it will literally & significantly slow down your metabolism. 6. Processed Foods (not good for any of us). High in sodium & other un-natural products and chemicals. So it put fat on us & increase all of our blood pressure. However, for under-active thyroid it will double your risk of High blood pressure. 7. Excess Fiber-High fiber are usually good for most of us but not for you. Avg person should consume 20-35g a day but it will hinder your absorption of necessary nutrients & also hinder absorption of your thyroid medication. Consult your doctor on your specific intake. 8. Caffeine (usually not bad for us if in moderation and can even aid in weightloss. However for under-active thyroid it will block your thyroid hormone replacement & increase unstable levels. 9. Alcohol. I can think of a million reasons not to drink alcohol. However, for under-active thyroid its toxic levels increase dramatically. See more

Ok Let's repent & move on. Live long & Strong!

New day, New month, New paradigm, Get motivated to be better.

A few pics from our Saturday workout. we couldn't get everyone cuz some of you guys were camera shy & the rest of you took a time out, lol.

Sister Adrienne. Working her biceps & triceps on the ..... Bicep-Tricep machine. Then working her core with Wall-sits This nun is hotttt!!!

Ms. Elaine. This awesome woman is an inspiration. She is consistent in her workouts & steady in her health & fitness goals. Her diligence encourages so many.

I do not run without a definite goal... Like a boxer I buffet (strictly discipline) my body & make it my slave so that after I preached to others I myself don't become unqualified or unfit for service. 1 Corinthians 9:26-27

Live long & strong!

Personal coaching available here at College Area Fitness.

H.I.T.T. training inside our circuit. In between each machine we will add a 30 second exercise. Modifications are allowed & implemented for those who need it. We living long & strong yall! Woohoo!!!

Never to old to get your sexy Back. Ms Mary on the AB/Back machine

Ms. Caroyln working her upper & mid back on The PEC-DEC!

Shoulder Press Machine...Works opposing muscle groups simutaneoulsy. The Deltoids (Shoulders) & the Latissimus Dorsi (Back)

Ms. Mary using the AB-Back machine to work on her Abdominals & Erector Spinae muscles here at College Area Fitness. I love this Sassy young lady.

Welcome to the Glute machine. Works entire lower extremities: glutes, quads, hamstrings, & iliopsoas muscles.

Machine of the week: PEC-DEC This machine will strengthen your Pectorals, Rhomboids, Latissimus Dorsi, & Trapezius Muscles. Use full range of motion & go as fast as you can in both directions to create the desired resistance.

Even if you work out 6 days a week; you will not reach your fitness goals if you don't EAT CLEAN!!

c'mon Ladies time to get it in. Just thinking about working out WILL not burn calories. Just 30 mins & you're done!

We as coaches cannot just be hearers but doers also..James 1:22

Here at College Are Fitness We specialize in helping women of all ages to get healthy & fit.

Circuit training is a popular form of fitness session used by the army, navy, sports teams, squads of athletes/swimmers as well in health clubs and fitness centers. It is generally assumed that a course of circuit training will improve both aerobic fitness and strength, thus making it a very useful conditioning method. The type of circuit used in the studies involved weight training exercises, typically 10-12 weights exercises for both the upper and lower body. Subjects performed 15 reps or 30 seconds worth of each exercise in rotation. 15-30 seconds rest between exercises was taken and three circuits were performed. This kind of workout takes around 30 minutes to complete.

Here at College Area Fitness, WE pride ourselves on helping women stay active & fit. We have 30 min workouts that are Convenient-Fast- Effective. Because we utilize circuit training it will give you great results in short amount of time.

STOP thinking about it ladies; time to do it!

It's a New year with New vision. Refuse to give up!!!!

Still got alot of work to do but loving the new spot! Praise God from whom all blessings flow!!

College Area Fitness has moved!!!!!! (Just across the street).. We've moved to 6779 El Cajon Blvd, San Diego CA 92115

Socaldayofhope.com

Excellence is habitual!

C'mon ladies; try adding these exercises to your circuit resistance training!

I live long & strong!

Change your life in just 30 minutes!!!!! My College Area Fitness located at 6784 El Cajon Blvd, Ste c, San Diego CA

God made me a temple so his Spirit could dwell. I will no longer treat it like a trash receptacle. I will love me & Him enough to Eat clean and exercise!