Find Your Confidence

Find Your Confidence

Some people in Honolulu, HI, don’t have the confidence to go out in public and feel uncomfortable if people see them in a swimsuit. Some don’t exercise because they worry that they can’t keep up. If you believe those things, throw those beliefs aside and join us. We offer a plan that’s perfect for you. We have private training, small group sessions, and large group training to help you live healthier. You’ll start feeling more confident as you get fitter and stronger.

Building confidence and a healthy body starts with a plan.

Create a realistic goal. It should be specific or you won’t know if you’ve achieved it. It also should be time-related, or you may not get started. Instead of saying you want to lose weight, your goal should be more specific, like “I want to lose 20 pounds in ten weeks,” It’s realistic, precise, and time specific. Ten weeks is a long time to wait to celebrate so break your goal down into smaller ones, like losing two pounds a week. You’ll feel more confident and in charge after achieving weight loss in the first week.

You’ll improve your posture and feel stronger.

That builds confidence. When you walk tall, you exude confidence for everyone you see. People treat you as if you are more confident, building your self-esteem even more. Exercise helps improve your posture. That also makes an internal difference. Look in the mirror with your shoulders forward and your head hanging like you’re ashamed. Notice how you feel inside. Next, stand tall with your head held high and shoulders back. Notice how you feel. You probably feel the shift in confidence. The same is true when you build strength. The stronger you feel, the more capable you feel.

There’s nothing better than looking and feeling good.

Having the energy to participate fully in life gives you a fantastic feeling. Looking your best is also a great feeling. Getting fit is all about becoming the best version of yourself. You’ll have a different internal dialogue and be more in the present instead of worrying about how you look. You’ll feel comfortable in your own skin and enjoy participating in life again.

  • If you join our group sessions, you’ll love the encouragement and camaraderie from the group. They also hold you accountable to put in your best effort and miss you if you skip a session.
  • When you feel stronger, you feel more in control and won’t shrink into the background. Exercise also lifts your spirits and helps relieve anxiety. A healthy diet also helps. You’ll burn stress hormones when you exercise.
  • Exercise helps boost your cognitive functioning. Whether you exercise, ride bikes, or dance, all physical activity builds new neural pathways and brain cells. The increased blood circulation also boosts oxygen to the brain.
  • Choose the best type of class for your needs. Whether private sessions, small group sessions, or large group classes are best for you, they’re available.

For more information, contact us today at Hawaii Fit Camp!

Lower Your Blood Pressure With Exercise

Lower Your Blood Pressure With Exercise

If you face the potential of taking blood pressure medication in the future because your numbers keep rising, there are ways to lower your blood pressure using natural means. Changing your diet, losing weight, and starting an exercise program are three ways to help those numbers drop. By making lifestyle changes, you may be able to live life without medication or reduce the meds you already take. You’ll also boost your energy, improve your mood, and feel great again. Always check with your healthcare professional before starting a program of exercise and never quit medication without their okay.

You’ll boost your nitric oxide when you exercise regularly.

Nitric oxide keeps your blood vessels healthy. It keeps the endothelium cells functioning properly and produces nitric oxide. Nitric oxide is a vasodilator that causes blood vessels to relax and expand so it lowers blood pressure. Exercise boosts the production of nitric oxide. Studies show that regular exercise increases endothelial vasodilation. That makes vessels wider and lowers blood pressure.

Some exercises are better than others.

Isometric exercises work best for lowering upper or systolic numbers. Isometrics include planks and wall squats. Aerobic exercises work best for diastolic or lower blood pressure numbers. It’s all about engaging large muscle groups. Increasing nitric oxide also helps. Dr. Zachary Bush created the four-minute nitric oxide dump focusing on four exercises that work large muscles. You do three sets of ten each of squats, alternating arm swings, jumping jacks without the jumping, and shoulder presses. Do them periodically throughout the day.

You’ll lose weight when you exercise regularly.

Weighing more than you should can send blood pressure rising. It can increase your blood pressure even when you’re sleeping. Sleep apnea causes it. Studies show that dropping 2.2 pounds can lower the mercury by one millimeter. Losing 22 pounds causes a drop of ten. You’ll look and feel better as you get closer to your ideal weight.

  • Your heart will function better when you workout regularly. It takes less effort to do simple tasks when your heart is strong. Your heart doesn’t pump as hard. That lowers your blood pressure.
  • Exercise helps reduce stress. That helps lower your blood pressure. It burns off the stress hormones and replaces them with hormones that make you feel good.
  • Exercise can help you lose visceral fat. That’s belly fat that’s around your waist. It’s the most dangerous type of fat. It’s deep inside and crowds your organs so they don’t function properly.
  • You also need to eat healthy if weight loss is your goal. You can’t out-exercise a bad diet. Some foods, such as celery and spinach, provide the nutrients to lower blood pressure and help you lose weight.

For more information, contact us today at Hawaii Fit Camp!

Being Healthy Can Wipe Out Disease

Being Healthy Can Wipe Out Disease

We are seeing more and more people in Honolulu, HI, make lifestyle changes to improve their health and handle issues that have already started. Others are waking up and want to prevent disease before it destroys their body and lives. You may not be able to stop all illnesses or chronic conditions, but you can help your body fight them and increase your chances of a healthier life by making changes. Lifestyle changes help boost good health and prevent many diseases and conditions.

Exercising can lower blood pressure.

Exercise increases blood vessel flexibility and how the vessels function. It reduces inflammation, strengthens the heart, increases insulin sensitivity, and reduces stress. Exercise causes the large muscles to produce nitric oxide—a vasodilator. Vasodilators expand the veins and cause blood pressure to drop. Exercising helps you lose weight. Studies show that blood pressure drops by 1 millimeter of mercury (mm Hg) for every 2.2 pounds of weight you lose. Increases blood vessel flexibility and function.

Eating healthier prevents many diseases.

When you eat healthier, you make smarter decisions about your food selection. You don’t eat food with added sugar. A diet high in sugar increases chronic inflammation that can lead to diabetes, arthritis, allergies, COPD, psoriasis, and cardiovascular disease. The added sugar also reduces the effectiveness of other nutrients. Your cells require vitamin C to be healthy. Sugar competes with vitamin C for entry into the cells. Unfortunately, the cell receptors prefer glucose to vitamin C. If you’re eating highly processed food, you’re getting more calories but fewer nutrients. It causes both obesity and malnutrition, a lethal duo.

Healthy lifestyles include getting adequate sleep.

If you’re overweight, you may not sleep as well. Sleep apnea may be a problem. Losing weight through a healthy diet and exercise can improve your sleep. Weight loss helps deal with sleep apnea. Exercise helps you fall asleep quicker and sleep more soundly. When you sleep, your brain reorganizes and cleans house. Your body does the repairs necessary to keep you healthy. Getting adequate quality sleep is heart healthy. Getting the right amount of sleep can help you lose weight. When you lack sleep, your body creates more ghrelin, the hunger hormone, and less leptin, the satiety hormone. There’s a link between lack of sleep and inflammation, a poor immune system, and type 2 diabetes.

  • Losing weight reduces the pressure on joints, besides lowering the risk for stroke, osteoarthritis, low quality of life, and other chronic conditions already noted.
  • What you drink makes a difference, too. Steer clear of soft drinks, including diet soft drinks. Non-diet soft drinks are loaded with sugar and calories. New studies show diet soft drinks may cause weight gain on the belly.
  • It’s important to stay hydrated. Even mild dehydration can cause exhaustion and mental confusion. In seniors, it can resemble dementia. Carry water with you and sip on it frequently.
  • We can help you learn how to eat healthier. Eating healthy isn’t dieting. It’s all about making smarter decisions when you eat. Our coaches can help with nutritional counseling and an exercise program designed for you.

For more information, contact us today at Hawaii Fit Camp!

Stay Healthy Starting Today

Stay Healthy Starting Today

You may be overweight or never did anything more active than hunt for the remote control. That doesn’t mean you need to continue an unhealthy lifestyle. If your unhealthy habits haven’t affected your health, they will someday and even harder to change. You can change those habits and stay healthy. You can prevent many conditions by changing habits. Losing weight, eating healthier, getting adequate relaxation, and plenty of fluids can reduce pain, improve your immunity, and provide more energy.

Identify your bad habits and how you’re going to change them.

If you’re overweight, you might think dieting is the right way to shed those extra pounds. Dieting doesn’t work. It always ends. It ends either in success or failure. A better solution is to practice healthier eating. It’s not restrictive and you’ll love how healthy food tastes. You can do it for the rest of your life. You should also increase the number of calories you burn. That starts by becoming more active. You can use a traditional exercise program, just walk more, or do both for the best results.

Start today.

If you want more energy, expend more calories and build your body until you have that energy. That means you need to move more. You can start right now, this second. If you’re sitting down reading this, stand up and march in place or do chair push-ups. If you want to shed extra pounds but don’t want to make big changes, give up soft drinks or food with added sugar. New studies show that even diet soft drinks can add inches to your middle.

Get organized.

Marching in place, walking more, and eating food without added sugar is a great start, but it doesn’t address all types of fitness. You need cardio, strength, flexibility, and balance workouts. Our bootcamps can provide the knowledge you need and an organized exercise program to follow. It makes achieving your fitness goals easier. It’s also a lot more fun than marching in place at the local Starbucks or walking by yourself. There’s plenty of camaraderie.

  • Make it easier on yourself by getting adequate sleep. Lack of sleep slows you down. It also increases the hunger hormones your body produces and diminishes the production of satiety hormones. When you lack sleep, it makes you hungry and exhausted.
  • Drink more water. If you need a quicker-picker-upper, have a bottle of water. It’s calorie-free and rehydrates you quickly. Mild dehydration can make you feel hungry and slow you down. Drinking a bottle of water a half hour before eating causes you to eat less.
  • Devote 30 days to a program of good health. Don’t skip a day or sneak extra food. See how you feel at the end of the thirty days and decide whether to continue or quit. Most people love how they feel and continue.
  • We’ll help you with a body composition analysis so we can track the loss of fat and increase of muscles. We’ll create a custom exercise and dietary program for you while providing resources and accountability.

For more information, contact us today at Hawaii Fit Camp!

Get Rid Of Cellulite Before Summer

Get Rid Of Cellulite Before Summer

If your thighs, bottom, arms, or other body parts have that lumpy, bumpy, cottage cheese appearance, you have cellulite. Cellulite causes dimpling of the skin and occurs in people of all weights. It’s caused by fat under the connective tissue pushing its way to the surface. The fat pushes through unevenly and creates that puckery appearance. It’s harmless but looks horrible. How do you eliminate it? You don’t, but you can make it less noticeable. Diet, hormonal influences, thinner outer layers of skin, genetics, and muscle tone affect it.

Change your diet to reduce cellulite.

Cellulite can occur in any body no matter how heavy or thin the person is. One way to make it less noticeable is cutting back on food with added sugar. Eating food with added sugar causes insulin spikes. Insulin spikes contribute to inflammation and inflammation increases cellulite. Eating healthy food with fiber reduces blood sugar spikes and spikes in insulin. Sugar also decreases the production of collagen. The less collagen you have, the more you’re prone to cellulite. Increasing water intake and eliminating soft drinks helps, too.

Exercise can help reduce the appearance of cellulite.

Exercise increases circulation which can help reduce cellulite. Excess fluid can build up in the area of cellulite. That makes the uneven surface more noticeable. It makes the muscles stronger which helps keep the surface looking more even. Strength training is the best type of exercise for burning fat and replacing the fat with muscle that appears smoother. When you build your muscles and burn fat, your cellulite will be less noticeable.

You can get treatments for cellulite.

Probably the least invasive type of treatment is massage therapy. Like exercise, it increases circulation and reduces the build-up of fluid. Lipomassage or endermologie is a suction machine to knead the skin and break up the connective tissue causing dimples. It has drawbacks. It doesn’t last long and may cause the skin to lose elasticity and look droopy. Cryolipolysis freezes and kills the fat cells. It takes four months to see results. Laser therapy liquifies fat and boosts an increase of collagen. It takes six months to get results and lasts about a year. Shockwave therapy takes 12 treatments over six weeks or longer to get results lasting two to six months.

  • Do self-massage with special creams. These creams contain ingredients that help break down fat, like caffeine, or help build the skin so it doesn’t show the underlying fat, like retinol.
  • Many treatments work best when combined with others. If you use massage, add a healthy diet and scheduled exercise to your cellulite treatments, especially if you’re overweight.
  • Smoking can contribute to the creation of cellulite. Smoking interferes with collagen production, leaving the skin more likely to develop cellulite. Smoking affects circulation by narrowing blood vessels.
  • Changing your lifestyle is the key to looking better. It can address cellulite, help you lose weight, and look years younger. You’ll put pep in your step. Your skin will be healthier, and you’ll develop an attractive glow.

For more information, contact us today at Hawaii Fit Camp!

Smoothies And Spandex

Smoothies And Spandex

If you have a mental image that every person who exercises wears spandex and sips on smoothies all day, you need to rethink that image. When people start on the road to fitness, they wear comfortable clothing that allows free movement. Spandex is one of those, but not the only one. You might believe they consume only smoothies, rice cakes, and celery. Doing that almost sounds like punishment. Dressing for comfort and movement should be the top priority.

Your clothing should allow you to move freely and keep you cool as you exercise.

The clothing you wear to a gym should be made of the right type of fabric to ensure your comfort. Spandex may be your choice if you need more support and stability when doing strenuous exercises like HIIT or weight lifting. You also need fabric that’s moisture-wicking and breathable. The sweat-wicking material removes the moisture from the inside of the clothing and moves it to the outside where it evaporates so it’s not next to the skin. Breathable fabrics keep you cooler. The top breathable fabric is cotton, which may be why t-shirts are so popular.

You don’t to have drink your meal.

Smoothies are an especially quick way to get loads of fruit and vegetables. They are filling, but not nearly as satisfying as eating a full meal. Our certified nutrition coach can help you create delicious and nutritious meals that will satisfy your appetite. We also provide the convenience of locally-made meals from Aiea Meals that are nutritious, portion-controlled, and delivered to Egan’s Bootcamp facility. You’ll get the pleasure of eating complete and delicious meals without the excess calories.

The focus should always be on fitness and comfort.

People who workout at Egan’s Bootcamp focus on their workout and pay little attention to what others wear. We’re one big caring family and live the spirit of ohana, cheering each other on to success. If you’re more worried about your appearance than your exercise program, you’re not maximizing your experience. Nobody is here for fashion, but for fitness. The 30-minute workout will build your confidence far more than any clothing ever will. .

  • Choosing the best workout clothing is more about how you feel when you wear it working out. You want clothing that provides support without tugging, chaffing, or tightness.
  • Focus on undergarments that provide the support you need, such as bras with wider straps. They should be comfortable, easy to put on and remove, and have a good cut and strap style that doesn’t bind.
  • If you do replace a meal with a smoothie, add superfoods. Blueberries, one superfood, have potent antioxidants. Greek yogurt adds protein, probiotics, B12, riboflavin, and vitamin D.
  • Some workout clothing offers mesh ventilation. Others use modern fabrics that inhibit the growth of odor-causing germs. Always check the label for wickable, breathing fabric that draws moisture and heat away from the body.

For more information, contact us today at Hawaii Fit Camp!

How To Reward Yourself After A Tough Workout

How To Reward Yourself After A Tough Workout

It is motivating and acknowledges all the effort and mental toughness you exerted.

You’ve just completed a tough workout, so why should you reward yourself? Isn’t finishing the workout reward enough? While the knowledge you finished is a reward, doing something special can further boost your motivation. Achieving something difficult deserves recognition. You won’t see immediate results if you’ve just started your fitness program. It’s important to celebrate the accomplishments along the way.

Taking a day, afternoon, or even an hour to yourself can be a reward.

If you want to soak in a bubble bath for an hour or prefer to take a nap, the choice is yours. Only you can find the prize that will truly reward you for giving it your all. Find your guilty pleasure and do it or buy it. It also could be something you want to avoid. If you hate to cook supper, buy supper that night. Your reward can be not doing something you despise.

If you want something expensive, consider creating a fund.

You might want an outfit out of your price range or a vacation weekend you can’t afford. Make a jar to help make your dream come true. Create a payment schedule that includes regular exercise with a sliding scale based on difficulty. If your average workout was $1, completing a particularly tough one is $5. Put money in the jar after each session. If money is tight, do something different. If you fail to workout that day, add money to the jar. On the last day of the month, donate that money to a good cause.

Track your progress offline or online or tell a friend.

Tracking your information is rewarding. You get to see your accomplishments daily. Elementary school teachers who give stickers for accomplishments understand the power that acknowledgment provides. Those stars or stickers mean something pretty special. Those stickers are similar to the reward you get when you record your progress. Sharing your progress with a friend, especially a workout buddy, or sharing it online provides even more motivation.

  • The importance of the accomplishment doesn’t have to relate to a price range or be something expensive. Rewarding yourself doesn’t require money. You choose your reward, so keep it within your budget.
  • If you’ve accomplished a tough workout, it probably was intense. Make the next day’s workout easier. Spend the next day in active recovery, which also can be a reward. Take a walk, leisurely ride a bike, or go for a swim.
  • Schedule time with friends or family as your way of celebrating. You can let them in on the reason or invite them to join without telling them the reason. Call a friend to meet you for coffee immediately after the workout.
  • One reason group sessions and boot camps are so beneficial is the camaraderie. Everyone knows how hard you’ve worked, so you’ll get plenty of affirmation to keep your motivation high.

For more information, contact us today at Hawaii Fit Camp!

Flex For Fun

Flex For Fun

The phrase “the more the merrier” is front and center at Egan’s Bootcamp in Honolulu, HI. It’s a place to make new friends, have fun, and improve your fitness to impress others when you flex your muscles. You’ll find a welcoming “ohana” culture dedicated to your success. Besides working out, we provide nutrition training to help you slim down and become the healthy person you were meant to be. Group sessions work for many reasons. Having fun is just one of those.

You’ll have more fun but also be more accountable.

You’ll get the expertise of a personal trainer who designs a program to meet your needs, goals, and fitness level. The trainer checks your progress continuously, holding you accountable. Knowing someone else is also tracking your progress makes it easier to stick with a program. The group also holds you accountable. They notice if you aren’t there. Sometimes, you’ll even have friendly competition that pushes you harder. You’ll work harder and be less likely to quit before you finish your workout.

You’ll get nutrition advice.

Learning to eat healthier is the key to losing weight and sustaining that weight loss. You don’t have to starve yourself or eat rice cakes forever. Saving calories can be as simple as using Greek yogurt on baked potatoes instead of sour cream or eating brown rice instead of white rice. Once you realize how good healthy food tastes, you won’t want to return to eating the empty calories of junk food. We customize your meal plans to your preferences and needs. People often share recipes or offer suggestions of their favorite food at bootcamp.

You’ll save money working out with a group.

Even though you have a personal trainer and nutrition and exercise plan designed specifically for you, it doesn’t cost as much as private sessions. Everyone shares in the cost of the trainer and certified nutrition coach’s time. You’ll get the best of all worlds, a personalized program from experts, and a lower, money-saving price.

  • You’ll never have to diet again when you switch to healthier meals and include exercise in your daily routine. You may want to continue working out with the group since it’s so much fun.
  • You’ll learn to do every exercise correctly. Doing an exercise right boosts progress and helps prevent injury. The trainer shows you the exercise and watches to ensure you do it right every time.
  • If you’re like most people, it’s hard to make new friendships with like-minded adults. Group workouts are one place you can do it. Some people even make lifelong friendships or workout buddies.
  • You’ll develop a habit of exercising. Consistently working out at the same time each day becomes a habit. Habits are hard to break. You’ll feel fabulous and learn how little time it takes to live healthier.

For more information, contact us today at Hawaii Fit Camp!

How To Build Muscle On A Vegan Diet

How To Build Muscle On A Vegan Diet

If you want to build muscle tissue, you need protein. A vegan diet limits complete protein choices. While it’s harder to build muscle mass, it’s only because you have to be more careful in your menu selections. You have to ensure you have all the essential amino acids necessary to create muscle. There are 21 amino acids, but only nine the body can’t make. These are called essential amino acids. When you eat animal protein, you get all nine essential amino acids. Vegan protein options aren’t as easy to choose. Many of the protein options are incomplete, so they don’t contain all nine essential amino acids.

First make sure your diet contains enough calories.

If you are trying to lose weight and build muscle, don’t cut too many calories or you won’t have enough to build muscle. You may need to increase your caloric intake by 350 to 400 calories. If you’re trying to lose weight, don’t drastically cut your calorie count. Identify the calories required for your weight and cut that number by approximately 500 calories. You’ll have enough calories to build muscle tissue but a deficit to help you shed those extra pounds.

Determine the amount of protein you need.

Building muscle tissue requires approximately 1.4 to 2 grams of protein per pound of body weight. The key is to get complete protein. You’ll do that by increasing the variety of protein options you choose and combining them to get a complete protein. Rice is not a complete protein. Neither are red beans. Combining red beans with rice creates a complete protein.

Make sure you get adequate vitamin B12.

One of the vitamins that are plentiful in animal products but limited in a plant-based diet is vitamin B12. You can handle that challenge by increasing the vegan food that contains vitamin B12 or taking supplements. Vegan fortified sources of B12 include non-dairy milk, meat substitutes, nutritional yeast, breakfast cereals, and vegan spreads. Many also contain folic acid—vitamin B-9—which is difficult to get in a vegan diet.

  • Ezekiel bread has many virtues. One of those is it’s vegan. Another is that it’s high in protein. It has about five grams per slice of bread, far more than whole wheat bread with 3.6 grams per slice.
  • Good protein sources for a vegan diet include soy products like tempeh, tofu, edamame, beans and legumes, nutritional yeast, pumpkin seeds, and green peas. Many vegan protein powders contain pumpkin seeds or pea protein.
  • If you’re using protein shakes or protein bars to supplement your diet, research to ensure you’ve chosen one that’s not just a candy bar with a healthy-looking wrapper. No matter what type of food you select, don’t choose it only because it says vegan on the label or has the VE sign.
  • Most of all, exercise regularly. Lift heavy weights and do compound exercises that work all your muscles simultaneously. Do HIIT workouts if you’re trying to lose weight and want to get fit faster.

For more information, contact us today at Hawaii Fit Camp!