Piranha Fitness Studio welcomes all comers to join our group classes so we can help you achieve your fitness goals. We offer Cycling, Power Training, Kickboxing, HIIT, Cardio Dancing, and Abs-So-Glute classes 6 days a week, providing you with the best instructors and newest equipment at an exceptional value. Most importantly, we will have fun getting fit, and you will find an amazingly supportive family here.
Getting enough water also is important. Many experts recommend at least eight 8-ounce glasses of water daily—more if you exercise frequently or are exposed to extremes of heat and cold. The 2010 Dietary Guidelines for Americans emphasize drinking more water and other calorie-free beverages, along with fat-free or low-fat milk and 100 percent fruit juices, instead of calorie-packed regular sodas.
Published ten times per year, Women's Health magazine is a premier publication focused on the health, fitness, nutrition, and lifestyles of women. With a circulation of 1.5 million readers, you'll be in good company with a subscription to this successful magazine published by Rodale. From cover to cover, each issue will provide you with tips on improving every aspect of your life.
MPOWER Fitness was started with the goal of encouraging, inspiring and motivating people in a way that equips them to do anything they set their minds to do.  We started as a small group of 15 in an extra room at a friend’s house on May 1st, 2015.  We quickly outgrew that space and had to move our training to a local park.  I soon realized that there were more and more people that needed this idea of teaching movement within exercise that transferred over into our daily movement in life.  I knew immediately who would be able to help me with this goal.  Looking to move back to the BCS area, I called my now head trainer, Andrew Ramirez, and asked him to join me on this very risky, yet exciting journey.  Andrew agreed, and with the help of some close friends, MPOWER Fitness was born.  In just 6 short months, we went from exercising in parks to opening our doors November 1, 2015.  With some incredible employees, friends and family by my side, we have created an environment where people not only feel safe but are being taught how to "move" properly.  The instruction taught inside MPOWER Fitness is based upon exaggerated movements that mimic everyday life.  We believe that simple equipment yields simple movement and our philosophy is such that a strong mind is the prerequisite for a strong body.
While I initially specialized in fitness and nutrition for men, a growing number of female friends, acquaintances, and potential clients have been soliciting my advice and services. Given women's markedly different fitness needs and goals, I began to incorporate my knowledge of nutrition and exercise to build regimens and routines for the fairer sex.
Oils. When cooking try to use oils from plants instead of solid fats like butter, margarine, or coconut oil. See this list of oils and fats to see how healthy each type of cooking oil and solid fat is. Most women eat too much solid fat through packaged foods like chips or salad dressing, and not enough healthy fats like olive oil or the type of fat in seafood.
Salt, caffeine and alcohol intake may interfere with the balance of calcium in the body by affecting the absorption of calcium and increasing the amount lost in the urine. Moderate alcohol intake (one to two standard drinks per day) and moderate tea, coffee and caffeine-containing drinks (no more than six cups per day) are recommended. Avoid adding salt at the table and in cooking
While what works best for one woman may not always be the best choice for another, the important thing is to build your dietary choices around your vital nutritional needs. Whether you’re looking to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy and vibrant throughout your ever-changing life.
If you usually head to the gym after work, take heed: Mental exhaustion can make you feel physically exhausted, even when you have plenty of energy, reports a Medicine & Science in Sports & Exercise study. When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the same activity as they did doing the same workout after an easy mental game. So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: You can! [Tweet this motivation!]

Nutrition is particularly important when you are pregnant. Weight gain during pregnancy is normal—and it's not just because of the growing fetus; your body is storing fat for lactation. The National Academy of Sciences/Institute of Medicine (NAS/IOM) has determined that a gain of 25 to 35 pounds is desirable. However, underweight women should gain about 28 to 40 pounds, and overweight women should gain at least 15 pounds. The IOM has not given a recommendation for an upper limit for obese women, but some experts cap it as low as 13 pounds. If you fit into this category, discuss how much weight you should gain with your health care professional. Remember that pregnancy isn't the time to diet. Caloric restriction during pregnancy has been associated with reduced birth weight, which can be dangerous to the baby.
Omega-3s: These essential fatty acids, EPA and DHA, play many roles in the body, including building healthy brain and nerve cells. Some studies show that omega-3s, especially DHA, can help prevent preterm births. Even women who don't plan to have children should be sure to get plenty of omega-3s. These healthy oils have been shown to reduce the risk of heart disease, the number one killer of women.
Don’t fear the fats! Healthy fats provide the structural component to many cell membranes which are essential for cellular development and carrying various messages (hormones) through our body quickly. Protein is also responsible for hormone production, so it’s important for women to get foods that will provide you with healthy fats and protein. Women’s cycles can also deplete your body of B vitamins, iron, zinc, and magnesium so you should be aware of your whole food intake and possibly choose to supplement (see above for more if it’s right for you).
If you do decide to diet, you still need to maintain good nutrition. You want to cut back on calories, not nutrients. And while you want to reduce fat, don't eliminate it entirely. Some studies suggest that older women who maintain a higher body-fat percentage are less likely to suffer from osteoporosis and other conditions associated with menopause. Fat cells also retain estrogen, which helps maintain the calcium in your bones. Younger women should be careful, too: a low body fat percentage can lead to infertility; below 17 percent may lead to missed periods, also known as amenorrhea.
Fluids: Fluid needs increase as women age. The reason: Kidneys become less efficient at removing toxins. “Drinking more fluids helps kidneys do their job,” Schwartz says. “Unfortunately, thirst signals often become impaired with age, so people are less likely to drink enough water and other fluids.” Rather than fret about how many glasses to drink, Frechman says, check the color of your urine. "It should be clear or very pale colored. If it becomes darker, you need more fluid.”
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