Roots Fitness San Diego

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Roots Fitness San Diego

Roots Fitness San Diego
Personal Training & Group Fitness

Choose Good. Have Fun. Be Real. Roots Fitness provides Personal & Group Fitness training.

Movement is one of the most important components to a healthy lifestyle and we are committed to helping you incorporate more of it into your busy schedule. We want you to move well and feel great. We want to encourage, motivate, and guide you to prioritizing your health and give you the tools to sustain it on your own. My name is Tina Carreras. I have over 10+ years experience in the fitness indus

try working with all ages and levels. I’ve also worked with clients who have Parkinson’s, Dementia, Cancer and who’ve needed to rehabilitate & strengthen after knee and hip replacements. I design workouts based on YOUR needs, goals, and abilities.

• NASM Certified Personal Trainer
• Exercise Etc. Inc Certified Senior Strength and Conditioning Coach
• Certified Schwinn Indoor Cycling Instructor

11/02/2021

As we reflect back on these 15 Weeks, I hope that you have been able to incorporate some new healthy habits into your routine. We need them now more than ever going into this holiday season.

Here’s a recap of each week:

Week 1- Drink More Water
Week 2- Breathe/Meditate
Week 3- Walk
Week 4- Food Intake Journal
Week 5- Eat More fruits and Veggies
Week 6- Self Love/Admiration
Week 7- Incorporate Mobility Training
Week 8- Incorporate Core Training
Week 9- Rest
Week 10- Connection
Week 11- Incorporate Balance Training
Week 12- Incorporate Agility Training
Week 13- Play
Week 14- Incorporate Strength Training
Week 15- Incorporate Stretching

Remember to always be kind to yourself and take it one day at a time. It’s easy to get overwhelmed when we start anything new.

I’m gonna sign off for a couple weeks while I work on a few dance projects/performances. My work never stops, but my presence here just needs to take a short pause.

See you soon!

10/26/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 15: Incorporate Stretching

For this last week of easing into healthy habits, I thought stretching would be a nice way to finish. After a long day of work, or a brisk walk, or even a strenuous workout, adding in some stretching is much needed.

It doesn’t always have to follow at the end of an activity but that’s usually how we think of it. Adding stretches in before activity can prepare the body for movement and weight bearing exercises on the joints and muscles. It is recommended to do more dynamic stretches on the front end and static stretches after.

Some benefits of stretching include mental clarity, increased range of motion in the joints, decreased soreness in the muscles, decreased risk of injury, better posture, better sleep, and stress relief. That’s a lot of good stuff.

I would encourage you to slow down and give your body the time and space to lengthen. Tight muscles cause imbalances in the body which can throw us off our game. Go take a yoga class or find a stretch flow circuit- there are so many to choose from.

Be careful not to overdo stretching though. Sometimes we can push too hard and that can work against us. When stretching, you shouldn’t feel pain. Hold the stretch for 10-30 seconds and if you are older, even longer can be beneficial. And breathe! They go very well together.

10/19/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 14: Incorporate Strength Training

This week is about strength training & how the body benefits in so many ways from weight bearing exercises. Increasing muscle mass & bone density, decreasing risk of bone fractures, & improving joint flexibility are just some of them.

Exercising with dumbbells, kettlebells, weight machines, resistance bands, suspension equipment like the , or your own bodyweight can help boost metabolism & build lean muscle mass. The more muscle the body has, the more calories the body burns. We all want that kind of efficiency. Strength training has the power to do that for our bodies & our hearts.

Here are some basic movement patterns when incorporating strength training. They will give the body a well rounded workout & train your muscles for functional everyday movements.

•Push (chest, shoulders, triceps)
•Pull (back, shoulders, biceps)
•Squat or Lunge (quads, glutes, hamstrings)
•Rotate (abdominals, obliques, back)

There can be a lot more involved when starting a strength training routine. It can be helpful to work with a Personal Trainer, Fitness Instructor, or other kind of Movement Specialist when starting on this journey. You don’t need them forever, but they can help set you up with proper form and exercises that will compliment your health & fitness goals.

10/11/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 13: Play

I’m happy to introduce this weeks healthy habit as something everybody wants more of in their lives- play.

Life can be so serious. We need opportunities to have fun and play so that we can create new memories, feel euphoric, lighten our burdens, and deepen our bonds with others.

I remember growing up was all about play with friends and family. Everyday was filled with sports or dancing or playing outdoor games with my neighborhood friends. We didn’t have phones to bog us down. We had to make things up and get creative with our time.

Once I had kids, I started feeling like I was sacrificing my fun so they could play. That didn’t make any sense. I decided to change that way of thinking and create more ways that I could actually be the one doing what I love.

I encourage you to play this week and for all the future weeks ahead. Whatever that looks like for you, try to carve out that time. Go bowling, dance in the rain, go play a game of laser tag or a board game, swing at the playground, build legos, or get a group of friends over to play cards. It’s important for your health and well being and your peeps will thank you for the laughter and memories you create together.

fun

10/06/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 12: Incorporate Agility Training

The Grapevine.

This agility exercise can be done in the driveway, down your hallway, in the yard or park, on the sidewalk, or anywhere you have a little space to travel. It can be done slow & controlled or quick & dynamic.

Moving laterally is beneficial for stabilizing the hips and pelvis and strengthening our glutes and inner & outer thighs. We often move in a forward/backward motion so adding in lateral movement strengthens those other muscles, evens out imbalances, and ultimately helps us prevent injury.

To perform a Grapevine, start with knees slightly bent and feet shoulder-width apart.
Cross your right foot in front of your left.
With your left foot, step to your left.
With your right foot, step behind your left foot.
With your left foot, step to the left.
After doing the cross-step sequence 2-3 times in that direction, switch directions.
Repeat the entire exercise about 10 times.

10/05/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 12: Incorporate Agility Training

This week I would like to look at agility training and the benefit it has on the body so that we can move with more fluidity and ease and control. It’s not just important for sports training or for when you are young. It’s just as important as we age and move about in our everyday life.

Moving well has become the main focus in my training and what I would like to pass on to my clients. I believe we all want confidence in how our body moves.

Here’s why agility training is a great compliment to a well rounded workout routine:
•Injury prevention
•Mind/body connection
•Increased confidence in the ability to change positions quickly
•Improved posture and alignment
•Improved balance and coordination
•Improved reaction and recovery time

Let’s switch things up a bit and get out of the traditional training moves we are so accustomed to. I’ll share some exercises with you throughout this week.

**And don’t worry, I’m not gonna ask you to dance through an agility ladder🤪🤪

09/29/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 11: Incorporate Balance Training

Here are a few balance exercises to try out. These may seem easy to some but challenging to others. Either way, even the most basic balance exercises can train your body to have the control it needs so you can move well and prevent injury.

With all of these exercises, try to repeat 5-10x each leg and hold anywhere from 3-10 seconds. You can use these as progressions (slide 1 to slide 3). Stand tall, find a focal point, keep core engaged, and bear your weight on the whole bottom of the foot- think of it as a triangle with 3 points being the base of the big toe, base of the pinky toe, and the heel. I like to do balance barefoot because it helps me ground my feet better without them sliding around inside my shoes.

Slide 1: Single Leg Balance- stand tall on one leg while lifting the other foot off the ground, switch legs

Slide 2: Single Leg Balance with movement- stand tall on one leg while lifting the other foot off the ground and move it around front, back, side, and cross center line, switch legs

Slide 3: Step to Balance- step sideways or front/back and then balance on that leg, switch legs

09/27/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 11: Incorporate Balance Training

Balance is something we can all use more of in our lives and I mean that in many ways. I am only going to address balance from a training standpoint though as this week’s healthy habit to start easing back into.

I like to focus on balance exercises with my clients because I see the benefit it has for long term health. Balance training not only teaches us how to control our body’s position during movement and while standing still, it is also crucial in helping prevent falls and injuries, improves coordination and reaction time, and promotes joint stability.

Starting out simple and then progressing as you get more comfortable is the way to go. No need to get fancy- balance exercises can be done almost anywhere and without any equipment and still be challenging.

In the next few days, I will be sharing some exercises that I incorporate in my weekly routine as well as with my clients. Stay tuned.

Thank you for the pose!

09/21/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 10: Connection

This week, my hope is for all of us to find or make some connection. The past year and a half has been lonely at times. It’s shown us how isolated we have had to be in order to protect each other. For some of us, maybe it’s been a blessing in disguise because it has taught us to slow down and has removed some much needed things out of our lives. For others, it’s been really challenging mentally and emotionally because physical and social needs haven’t been met.

If you haven’t quite branched back out into the world yet, I encourage you to take some small steps toward finding connection. Maybe it’s meeting a friend for lunch in the park, holding your loved ones hand, buying tickets to see some live art, dusting off those old roller skates & skating on the boardwalk, joining a sports recreational league in your neighborhood, or just sitting in nature all by yourself.

Finding something or someone to connect to can boost mood, lower anxiety and depression, and improve our immune system. It’s about time we take a chance and reach out. This is one healthy habit that will pay off for the rest of your life.

Give me a call if you ever want to connect. 😀😀

09/13/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 9: Rest

Rest.
This could be one of the hardest habits I’m encouraging you to try on. We are so wired to be constantly moving, working, creating, loving, buying, engaging, providing, and producing that we forget to stop and rest.

Some of us even feel worse when we aren’t constantly doing something. Sitting in our emotions can be uncomfortable. Staying busy keeps us safe.

Let’s take this week to practice some moments of rest and then work on incorporating it into a new daily habit you keep forever!
Maybe it’s 5 minutes of sitting down and drinking that glass of water, or a quick 10 minute nap, or even a whole day of saying no to anything you feel obligated to do. Maybe you just need to rest from social media, or from cooking dinners for your family, or from being so hard on yourself. Try something that allows YOU some time to breathe and recharge.

I know I probably don’t need to tell you some of the benefits of rest but here you go anyway.
•Reduces stress & anxiety
•Improves mood
•Decreases blood pressure
•Improves immune health
•Chronic pain relief

This week I’m gonna rest too! See you next Monday for Week 10!

09/09/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 8: Incorporate Core Training

Today we will talk about Hip Bridges. Although this is mainly considered a glute and hamstring exercise, the hip bridge also helps increase core stability and improve your lower back and hip strength, which can then have a positive effect on your postural health.

There are many variations to a hip bridge but we will look at the basic form.

•Start by lying flat on your back
•Bend your knees & position your feet firmly on the ground (hip-width apart) & spine in a neutral position
•Allow your arms to rest by your sides
•Activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders, keeping core & glutes engaged, avoiding lifting hips too high where the back starts to arch
•Lower your pelvis to return to the starting position
•Repeat 10-20 reps OR hold for 10-20 seconds for 5 reps

09/07/2021

15 Weeks- Gentle Ease Into Healthy Habits

Week 8: Incorporate Core Training

Planks are one of the best core exercises, and if done properly, can strengthen a whole lot more than just your midsection. Arms, shoulders, upper & lower back, abdominals, obliques, glutes, and quads can all benefit from a plank. Posture, balance, metabolism, and mood can all improve from this one movement.
Although there are many variations & modifications to a plank, I would like to keep it simple by focusing on form before anything else.

Forearm Plank:
•Start by lying face down
•Lift your chest & put your forearms on the ground bending your elbows 90 degrees & keeping them under your shoulders, your weight will rest on your forearms, hands face straight out in front of you (if you clasp your hands together, you are more prone to internally rotate your shoulders & we don’t want that)
•Tuck your toes under
•Engage your quads so that your thighs lift off the ground
•Engage your glutes
•Lift yourself up into the plank, face is looking to the floor, neck is a long extension of your spine, back muscles should be flexed & pulling away from the floor, belly button is drawn in toward your spine, tailbone should be tucked so that it's aligned with your spine & is not sticking into the air, lower back isn’t sagging, butt isn’t popping up, and breathe
•Body should be in one straight line, contracting all muscles in one isometric hold.
I am a fan of holding the plank for up to 20 seconds & then taking a short rest before repeating another 3-4 times.

You can do this same plank in a push up position. All form cues stay the same. Watch your wrists though.

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San Diego, CA
92104

Telephone

+16192411536

Website

http://rootsfitnesssd.com/

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