Guías para sonido música de entrenamiento. / Guidelines for workout music sound.

¡Excelente pregunta que recibí hoy!

¿Cuál debe ser el nivel de sonido de la música en una clase grupal?

Segun EPA el standard de seguridad de sonido para 85 db es 45 minutos. El estándar de seguridad de sonido de 88 db es 23 minutos.
Aquí tienes una guía de duración según el sonido:

Good question I got today! What should be the sound level of music at a group exercise class!

At 85 db the EPA standard for safe sound is 45 minutes. At 88 db the EPA standard for safe sound is 23 minutes.
Here are some guidelines based on duration of sound:

Empowerment: My Concept ❤

www.LucilaFit.com

A business dictionary defines empowerment as “a practice of sharing information, rewards, and power with people so that they can take initiative and make decisions to solve problems and improve performance. Empowerment is based on the idea that giving people skills, resources, authority, opportunity, motivation, as well holding them responsible and accountable for outcomes of their actions, will contribute to their competence and satisfaction.”

Which means that, empowerment is what gives us the control to change our lives. As fitness professional myself, I have been guided by this ability to make people recognize their power within. Every time I give a class, work with a client or give a seminar or workshop, I encourage the belief that they can start shaping a new, more powerful self by controlling the destiny of their bodies’ well being. This new vision in wellness prompted me to leave a solid marketing and advertising career and fulfill a rewarding life passion.

 Empowerment is necessary for fitness pros, since it conveys our true mission of guiding people to better condition their bodies for daily life. We need to ignite their passion of finding that internal spark that is going to transform them into healthier selves. And, without this, we merely become cheerleaders or talent show stars. As fitness professionals we have to realize that is not about us. But, about our students, that are coming to us for proper guidance and sound instruction. We must go beyond providing just good fitness knowledge. We must assure them that there is only one way to achieve changes: working chronically. Each student is at a unique fitness level. But, the intensity of their effort should be the same; which is, going past their comfort zone, but, not their capacity zone. We should care about their progress and their desire to learn. We must correct them and explain them why they needed to correct form or performance so they can work on it when they are not under our care. We should create independent individuals who can continue spreading the empowerment light onto others. Then, our work as leader will be worth it.

Empowerment comes when you recognize that it all start by believing. Believing that, you deserve good health. Believing that, you have the inner power to change your body. Listen to your own excuses and recognize that they are worthless. If you are in control of your body, you will be in control of your life and your destiny. Nobody else is going to do it but you…because you believed. Let it be no doubt. Be happy to know that, it is in the journey that we find joy.

Then, you have to make a commitment, not with the instructor, not with your family or friends; but, with your body. You are going to nurture it with the right food, proper breathing patterns, regular conditioning activities, and adequate resting time. You don’t have to announce it to the world; but, keep it to yourself. That way, you don’t focus on nobody else’s expectations of what changes you need. Nor you allow room for unconscious sabotage like: “let’s go to shopping”, “let’s go eat at the new restaurant”, “don’t workout now, come with me to see a movie”. And, beware of self-sabotage, when you think you could get away with it and your body will not notice. It will.

Following, you have to develop the consistency of working on a daily fitness routine. You can do so, by taking advantage of every free time available to do, even the shortest or simplest exercise. From 60 abdominal crunches, which will take about 60 minutes; to climbing the stairs two steps at a time. Every time is a great opportunity to do something beneficial to your health! Focus on three mayor areas of body conditioning (aerobic, toning, flexibility) with emphasis in abdominal work. Develop your own journal to keep track of your activities and assess your performance to improve accordingly.

Finally, accept accountability for the progress and results you get. Don’t blame the office, the traffic, your laziness, or any other external factor for not being in control. Remember: “It is YOUR body.”

As you can see, instructors and students can be on their way of owning their health if they recognizing that it is nobody else’s responsibility but theirs to be in the best physical condition. The present physical state of our students truly is because of the options they have had selected along the way. So we have to guide them to choose wisely based on reliable advice. It is the instructor responsibility to deliver the safest progressive challenges for the students to work with. Namaste.

www.LucilaFit.com

Apasionada por el Fitness // Passionate for Fitness

http://www.lucilafit.com/

Apasionado: "tener, obligado por, o gobernados por una intensa emoción o sentimiento fuerte" (Dictionary.com). La pasión puede ser expresada como un sentimiento de excitación inusual, el entusiasmo o la emoción irresistible hacia un objeto, idea, persona u objeto. Una persona se dice que tiene una pasión por algo, cuando tiene una fuerte afinidad positiva para él. (En.wikipedia.org)

Por "definición", la pasión por el fitness se ha convertido en mi propósito. Sólo cuando ves cómo se puede devolver a las personas el control de su destino, te das cuenta del poderoso talento y responsabilidad que te ha sido encargado por el universo. Compartir los conocimientos adquiridos durante años de práctica, investigación y educación, sigue encendiendo la llama de la emoción y afinidad hacia una disciplina que se le ha quitado a las actividades cotidianas. No hay razón por la que no podamos estar en el mejor nivel de rendimiento por el que nuestros cuerpos fueron diseñados.

Es alarmante ver cómo, durante los últimos 20 años, ha habido un aumento dramático en la obesidad en los Estados Unidos. En la actualidad, más del 64% de los adultos de los EE.UU. tienen sobrepeso o son obesos, según los resultados de la Encuesta de Exanimación Nacional de Salud y Nutrición 1999-2000 (NHANES, por sus siglas en Ingles). Y, según los Centros para el Control y Prevención de Enfermedades (CDC, por sus siglas en Ingles), "en 2009, el auto-reporte de prevalencia global de obesidad entre los adultos de los EE.UU. ha aumentado 1.1 puntos porcentuales desde 2007. Además, la prevalencia de un índice metabólico corporal (IMC) alto en la infancia se ha mantenido estable durante 10 años y no ha disminuido. "

Por esa razón, dejé una exitosa carrera en mercadeo y publicidad con el fin de trabajar por completo en la ayudar a que las personas transformen su vida física, mental y espiritualmente. Reconociendo que, esto tomaría mucho más que enseñar clases regulares o hacer sesiones privadas. El mensaje ha de resonar con la población. Yo quería empoderar a muchas a lograr significativos, si no dramáticos, cambios en sus cuerpos. Yo quería que creyeran en su potencial con la misma determinación que yo creo en ellos. Que pueden superar el efecto de auto-sabotaje o de tener que justificar su esfuerzo físico a los demás. Entonces, la filosofía LucilaFit se ideó: Responsabilidad Fitness, Movimiento Inteligente, y Fábrica de ABdominales.

Responsabilidad Fitness se centra en aceptar la responsabilidad de nuestro bienestar actual y no echarle la culpa a otras personas o circunstancias. También es, alentar a que sea un hábito el nutrir nuestro cuerpo con opciones saludables en la alimentación y la actividad física. Movimiento Inteligente se centra en la comprensión de que nuestro cuerpo está hecho para el movimiento. Que estar sentado no es una postura natural. Su base para el movimiento debe ser vigilado por cuatro factores clave: la alineación, el control, el esfuerzo y la oxigenación. Fábrica de ABdominales se centra en el principio de que la pérdida de peso comienza por el ABdomen (¡no, AB no es un error... es un recordatorio!). Para lograrlo, primero se debe conocer la ubicación de los músculos, la acción, y la manera de cómo emplearlos de una manera efectiva sin la activación de los flexores de la cadera o el cuello.

Sera un proceso largo, pero, tenemos que empezar a educar a nuestras familias, en general, de que para alcanzar y mantener un peso saludable no se trata de cambios en la dieta a corto plazo. Se trata de un estilo de vida.

http://www.ifitfamily.com/minority-health/en-espanol/apasionada-por-el-fitness/



LucilaFit.com
Apasionada por el Fitness  //  Passionate for Fitness



Passionate: “having, compelled by, or ruled by intense emotion or strong feeling” (Dictionary.com). Passion can be expressed as a feeling of unusual excitement, enthusiasm or compelling emotion towards a subject, idea, person, or object. A person is said to have a passion for something when he has a strong positive affinity for it. (en.wikipedia.org)

By “definition”, passion for fitness has become my purpose. Only when you see how you can give back the control of people’s destiny to themselves, you realize the powerful talent and responsibility you have been entrusted by the universe. Sharing the knowledge acquire over years of practice, research, and education, keeps firing the flame of excitement and affinity toward a discipline that has been taken away from everyday activities. There is no reason we can be in the best performance level our bodies were designed for.

It is alarming to see how, during the past 20 years, there has been a dramatic increase in obesity in the United States. Currently, more than 64% of US adults are either overweight or obese, according to results from the 1999-2000 National Health and Nutrition Examination Survey (NHANES). And, according to the Centers for Disease Control and Prevention (CDC), “in 2009, the self-reported overall prevalence of obesity among U.S. adults had increased 1.1 percentage points from 2007. Also, prevalence of high BMI in childhood has remained steady for 10 years and has not declined.”

For that reason, I left a successful career in marketing and advertising in order to work entirely in assisting people to transform their lives physically, mentally, and spiritually. Realizing that, it will take more than just teaching regular classes or doing private sessions. The message had to resonate with the population. I wanted to empower many to achieve significant, if not dramatic, changes with their bodies. I wanted to make people believe in their potential with the same drive as I believe in them. They can transcend the effect of self-sabotage or having to justify their fitness effort to others. Then, the LucilaFit philosophy was thought: Fitness Responsibility, Intelligent Movement, and ABdominal Factory.

Fitness Responsibility focuses on accepting accountability for our current wellbeing and not blaming it on other people or circumstances. It, also, encourage to make it a habit to nurture our body with healthy choices in nutrition and physical activity. Intelligent Movement focuses on understanding that our body is meant for movement. That being seated is not a natural posture. It’s foundation for movement should be monitored by 4 key factors: alignment, control, effort, and oxygenation. ABdominal Factory focuses on the principle that weight loss start at the ABdomen (no, AB is not a typo…is a reminder!). To achieve it, you must first know the muscles location, action, and how to engage them effectively without activating the hip flexors or the neck.

It might be a long process, but, we must start educating our families, in general, that to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle.

http://www.ifitfamily.com/your-family/passionate-for-fitness/

When I see the Biggest Loser...

When I see the Biggest Loser, where the participants are pushed to non-aerobic-energy-system levels, (whether they are on a treadmill, bike, or … whatever, for 1 hour or so…) and they lose weight while sagging; no wonder they find it so hard to maintain the achievement once in the “real” world. They are NOT burning fat; but, losing MUSCLE…!


For long term changes, you have to start conditioning your MUSCLES on a constant daily routine. Muscle BURNS fat; so, when you do an aerobic-energy-system workout THOSE muscles will burn MORE fat. Muscle conditioning will, also, increase your stamina and ability to perform everyday tasks. As a bonus…you will “look” more toned or firm. My clients call it “collected or contracted”.

I encourage YOU to work from 10 to 45 minutes a day. Tone, tone, tone! Once you got that, add 10 to 30 more minutes of cardio, watching you stay in your Fat-Burning-Zone. Discipline, that’s all it takes. EXITO

www.LucilaFit.com

Ayer, La Bailarina Bailó

http://www.lucilafit.com/

Ayer, la bailarina bailó, ante la mirada perpleja de su padre, y la desinteresada de su madre. En aquel salón lleno de gente, no existía más nadie que su armoniosa hija. Quien le reciprocaba con guiñadas reconfortantes de que había valido la pena apoyarla en su sueño de bailar. Solo ellos, y yo, podían sentir la energía de su amor filial. Solo que yo extrañaba vivirlo, nuevamente, con mi Padre.

Seguiré bailando, Papá

Paz para la MUJER...!

La violencia a la mujer comienza cuando se DENIGRA su IMAGEN en actitudes, anuncios, videos, fotos y ejemplos. Si seguimos enviando el mensaje de que la mujer es un OBJETO que no vale...asi se nos seguira tratando. Nosotras, como MUJERES, debemos comenzar dandonos a valorar. Pero no para, luego, dar la espalda y ponernos a disposicion de los y LAS que quieren lucrar$e manchando nuestra dignidad y reputacion. Cuantas veces no ves como alguien te mira como si estuviera viendo una "facilita" de video o revista...

www.LucilaFit.com

“What is your background...”

www.LucilaFit.com

Usually, when someone asks “what is your background”, you give an easy and understandable answer. Here goes mine. I have an associate, a bachelor, and a master degree in business administration with over ten years experience in marketing and advertising; also, an associate degree in interior design, which I got six years after my master. I have been in fitness since 1984, certified since 1994, and full-time since 1998. And LOVING it!