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11 Unexpected Health-Promoting Benefits of Yoga

yoga : July 8, 2015 6:42 pm : Yoga News, Yoga Tips

By  for EveryDayHealth.Com

For 5,000 years, hardcore yoga practitioners have been touting yoga’s mental and physical powers. Luckily, you don’t have to be an expert to reap the benefits — adding just a few poses to your daily routine can help your health in all kinds of unexpected ways.

“On a physical level, yoga helps improve flexibility, strength, balance, and endurance,” says Linda Schlamadinger McGrath, founder of YogaSource Los Gatos in California. “On an energetic level, yoga teaches you how to cope better with stress by cultivating a sense of ease in both active or passive poses. On a psychological level, yoga helps to cultivate mindfulness by shifting your awareness to the sensations, thoughts, and emotions that accompany a given pose or exercise.”

Research continues to unearth even more health-boosting benefits of various types of yoga — and here are 11 of them.

Emotional Health Boost

All exercise has been shown to help people with depression feel better, and yoga is no exception. In fact, a study from Duke University Medical Center suggested that yoga could benefit those living with depression, schizophrenia, other psychiatric conditions, and sleep problems.

“Practicing in a group setting, such as a yoga class, stimulates the production ofoxytocin, the love and bonding hormone,” McGrath says. “Practicing mindfulness through yoga and meditation also results in higher serotonin levels (the happiness hormone), and long-term practitioners have shown more mass in the areas of the brain associated with contentment.”

Back Pain Treatment

Multiple studies have found yoga to be a more effective treatment for chronic back pain than usual care. In a study published in the Annals of Internal Medicine, people living with chronic lower back pain reported better back function, though similar levels of pain, after a few months of practicing yoga.

In another study of 80 individuals with chronic lower back pain, the group that participated in just one week of yoga showed less disability and greater flexibility than patients who completed other physical exercises. Even if you don’t have chronic pain, yoga’s stretching exercises can improve your spinal flexibility.

Fertility Aid

In recent years, couples have increasingly turned to yoga as a means of decreasing stress and increasing their chances of conceiving a child. And though there are few studies that indicate that yoga benefits include enhancing fertility, it has been shown to reduce stress and could indeed play a role.

“Yoga can help with infertility in a variety of ways,” says Bethany Grace Shaw, founder and president of YogaFit, Inc. “Yoga allows the mother-to-be to relax, de-stress, and open up energetic channels, thereby improving chances of conception.” Yoga may also allow for better blood flow to reproductive organs, improving organ function and improving hormone function. “Finally, by reducing stress, conception becomes easier,” Shaw adds.

Hangover Relief

After a night of drinking, yoga may be the last thing on your mind, but Shaw says it’s exactly what you should do.

“Yoga is a great way to detox your entire system,” she says. “Yoga also helps with metabolism. The poses ‘shoulder stand,’ ‘plow,’ and ‘fish’ work on the thyroid gland and improve metabolism, thus getting rid of a hangover faster. Reversing blood flow and bringing more blood to the brain creates balance in the body.” Another benefit of a higher metabolism? It helps you burn fat, and the increased blood flow from yoga might even help blast cellulite away.

Heart Disease Helper

In a study of 19 patients with heart failure, adding eight weeks of yoga to the treatment of nine of the patients increased their capacity for exercise, improved their heart health, and enhanced their overall quality of life. “Yoga plays a huge role in reducing your risk of heart disease,” Shaw says. “The cardiovascular benefits of yoga also help reduce arterial plaque.”

Asthma Ease

In a study of 57 adults with mild to moderate asthma, adding an eight-week yoga session to their conventional care dramatically improved asthma symptoms. “Breathing practice, known as pranayama, is an essential part of yoga, and such exercises have been shown to help ease the symptoms of asthma,” McGrath says.

Arthritis Fighter

When it comes to the benefits of different types of yoga, a study indicated that iyengar yoga, known for its use of props like belts, blocks, and other positioning aids, might help people with rheumatoid arthritis. This pilot study of eight people with rheumatoid arthritis showed that a six-week yoga program improved pain, pain disability, mental health, depression, vitality, and self-efficacy. Other types of yoga might help arthritis symptoms, too. “Arthritis loves gentle movement and heat, so styles like bikram or gentle yoga can be very beneficial for arthritis,” McGrath says.

Insomnia Buster

According to a review article that looked at several complementary and alternative medicine strategies for treating insomnia, yoga was one of the most effective approaches for getting a good night’s sleep.

“When experiencing insomnia, practice relaxing asanas or postures, such as forward fold (uttanasana) or lying on your back with your feet up the wall,” says Tamal Dodge, director of the Tamal Yoga School. “This will help with circulation as well as calming your body and, most importantly, your mind.”

Multiple Sclerosis Help

The loss of muscle function, coordination, and other issues that come with multiple sclerosis can be frustrating, but some research indicates that yoga might help with MS by improving both physical function and mood. A study of people with multiple sclerosis found that six months of weekly yoga classes improved fatigue to the same degree as six months of weekly traditional exercise classes.

Memory Boost

The benefits of yoga may even extend to your brain. “I like to refer to yoga as ‘taking out the trash’ physically and mentally,” Shaw says. “By reducing mental stress and physical tension, we are able to recall easier and have more organized thoughts. Improved cognitive function happens when we are able to clear our minds and refresh. From a place of peace and calm, we are able to use our mental facilities more efficiently.”

PTSD Benefit

A study published in the Journal of Traumatic Stress found yoga could be a beneficial adjunctive treatment for post-traumatic stress disorder (PTSD). This pilot study evaluated the effects of 12-session Kripalu-based yoga versus no yoga intervention in 38 women with symptoms of PTSD. The women randomized to the yoga group experienced greater reduction in PTSD symptoms than women in the control group. The results of this study hold promise for people with PTSD who have found little success with traditional psychotherapy.

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Easy Yoga Poses That Will Help You De-Stress

yoga : April 20, 2015 4:58 pm : Uncategorized
The stress-reducing benefits of yoga are well known. And while a regular practice has been shown to work wonders on the body (hello, yoga abs) and brain, when you’re looking to relax, you don’t want to stress about perfecting your tripod headstand or struggling with your balance in crow pose. That’s why we tapped yoga expert Alexandria Crow for the best asanas that help you banish stress, reduce anxiety and leave you feeling amazing. Because whether you’re dealing with last-minute Tax Day stress, or you’re just having one of “those” weeks, these rejuvenating poses are just what you need. Grab a yoga bolster (or rolled up towel), yoga blocks and a soothing playlist like this one to get started. Then, try one or all of these postures that help to banish stress.

Legs Up The Wall

Place a bolster a few inches away from wall. Lie faceup with pelvis resting on top of bolster with tailbone hanging off the edge slightly. Lift legs straight into air, resting them against wall. Extend arms out to sides at shoulder height and bend elbows to create 90 degree angles with palms facing up (as shown). Remain in this position for three to five minutes.

Reclining Bound Angle

Place a bolster lengthwise along mat and sit in front of it. Lower torso to ground, so back is resting on bolster, and bring soles of feet to touch, while allowing knees to open to sides. Place yoga blocks underneath knees and a pillow or blanket underneath head, if desired (as shown). Rest arms wide to the sides of body with palms facing up. Remain in this position for two to three minutes. (You can also use pillows and blankets in lieu of yoga blocks if you don’t have access to those.)

Propped Bound Angle

Sit tall with soles of feet together and knees open wide. Take a long, thinly rolled blanket and wrap it over tops of feet and loop it under knees. Allow spine to round and fold forward (as shown). Remain in this position for three to five minutes.

Propped Twist

Place a bolster lengthwise along your mat and sit in front of it. Bend knees and place feet flat on mat. Now twist legs and torso to right, lowering both knees to the right until right leg is touching the mat. Chest should be resting on bolster (as shown). Place head whichever way feels more comfortable. Remain in this position for one to three minutes, then switch sides and repeat.

Propped Chest Opener

Lie faceup with a long, thinly rolled blanket resting just below shoulder blades. Place arms to sides at shoulder-height with elbows bent, forming goal posts around head (as shown). Rest legs in a position that feels comfortable to you. Remain in this position for three to five minutes.

Propped Savasana

Lie faceup and place a thinly rolled blanket under knees. Legs should be extended away from body with feet slightly wider than hip-distance apart. Rest arms out to sides in a “V” position with palms facing up (as shown). Remain in this position for three to five minutes.

Yoga Photos Courtesy of Alexandria Crow

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Pack the Perfect Yoga Bag With These Essentials

yoga : February 25, 2015 5:57 pm : Uncategorized



?? This roomy bag has a pocket for your mat, a laptop sleeve and a makeup pouch. Lily Tote, $120;

?? No matter how much you sweat during Bikram, this towel won’t slip. Yogitoes Waterfall Collection, $64;

?? Deepen your stretch and sharpen your practice with this organic cotton belt. Raja Yoga Strap, $15;

?? This bra has you covered with two layers of performance fabric and removable padded cups. Soleil Bra Top, $49;

?? This phthalate-free mat is well padded (5 millimeters) but is still light and portable. Premium Plum Jam 2-Color Mat, $30;

?? You’ll stay cool and look great in these sweat-wicking, ultra-flattering tights.Ebb to Street Pant, $92;

?? Refuel after class with 2 pounds of organic fruit and veggies per cold-pressed bottle. Lumi Juice, $9 each;

?? Crafty cutouts make this foam block easy to grip from any angle. Lotus Yoga Grip Block, $10;

?? Soothe soreness and loosen tight muscles with a warming blend of sweet basil, lavender and spearmint oils. True Relaxation Muscle Remedy, $48;

?? This all-natural coconut and citrus spritz wipes away dirt and grime on your mat without leaving a slippery residue. Stirlen Chi Yoga Mat Spray Bottle, $10;

?? Slip on a breathable long-sleeved tee for Savasana in a chilly studio. Run Your Heart Out Top, $69;

Travis Rathbone
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Know Before You Go: Bikram Yoga

yoga : February 12, 2015 6:13 pm : Uncategorized
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Doing Yoga at Your Desk

yoga : January 21, 2015 5:08 pm : Yoga Tips

These simple yoga poses can help you relive stress and tension while at work. Along with the daily stresses of a job, sitting at a desk all day can do a number on your body. Every hour or so, take a five minute break and complete one of these yoga exercises.

Seated Cow Pose:yoga2

Take one arm, lift it up above your head and bend at the elbow until your fingers are at the back of your neck.

Take the other arm and reach from behind your back and meet with your other hand until the fingers clasp together. You should feel a stretch along the side of your shoulder girdle and your shoulders opening allowing the release of all that tension we tend to hold in our neck and shoulders.

Hold and switch the arms. If you find it hard to reach this far, then reach your arms as far as possible without hurting yourself.


Seated Side Twist:

Sit with your feet and knees together. Take a deep inhale and lift up through your spine.

As you exhale, turn your body to the right. Place your left hand on outer right thigh and right hand to your right. Do drop your shoulder blades away from your ears.

Stay for three or four breaths, lifting up through your center as you inhale and moving more deeply into the twist as you exhale.

Look over your right shoulder and down toward the floor for an added neck stretch. Focusing on your breathing, this yoga exercise will not only give your back a nice stretch but also relive some stress with the focused breathing.








Wrist stretch

Begin by standing at the desk with feet shoulder width apart. Place both hands palm down on the desk with wrists facing outward. Hold for 10-30 seconds.

This stretch is great for those who work with computers and may suffer from wrist soreness.

 Seated Downward Dog

Seated in your chair, push it a few feet out from your desk with feet shoulder width apart.

Place both arms out in front and lean forward into the desk. This stretches the spine and arms. Hold for 10-30 seconds.

Sitting Eagle Pose

Sitting in your chair cross one leg over the other so that ankle rests just above the knee.yoga4

While doing this lean forward to feel a nice stretch in your hip and buttocks.

With time this exercise can help you get rid of lower back problems.

Repeat with the other leg.

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New Study Shows Yoga Has Healing Powers

yoga : January 14, 2015 4:35 pm : Yoga News

Poses like down dog can bring down levels of inflammation in cancer patients.

he more we learn about yoga, the more we realize the benefits aren’t all in the minds of the 20 million or so devotees in the U.S. Yoga helps people to relax, making the heart rate go down, which is great for those with high blood pressure. The poses help increase flexibility and strength, bringing relief to back pain sufferers.

Now, in the largest study of yoga that used biological measures to assess results, it seems that those meditative sun salutations and downward dog poses can reduce inflammation, the body’s way of reacting to injury or irritation.

That’s important because inflammation is associated with chronic diseases including heart disease, diabetes, and arthritis. It’s also one of the reasons that cancer survivors commonly feel fatigue for months, even years, following treatment.

Researchers looked at 200 breast cancer survivors who had not practiced yoga before. Half the group continued to ignore yoga, while the other half received twice-weekly, 90-minute classes for 12 weeks, with take-home DVDs and encouragement to practice at home.

According to the study, which was led by Janice Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University, andpublished in the Journal of Clinical Oncology, the group that had practiced yoga reported less fatigue and higher levels of vitality three months after treatment had ended.

Laboratory Proof

But the study didn’t rely only on self-reports. Kiecolt-Glaser’s husband and research partner, Ronald Glaser of the university’s department of molecular virology, immunology, and medical genetics, went for stronger, laboratory proof. He examined three cytokines, proteins in the blood that are markers for inflammation.

Blood tests before and after the trial showed that, after three months of yoga practice, all three markers for inflammation were lower by 10 to 15 percent. That part of the study offered some rare biological evidence of the benefits of yoga in a large trial that went beyond people’s own reports of how they feel.

No one knows exactly how yoga might reduce inflammation in breast cancer survivors, but Kiecolt-Glaser lays out some research-based suggestions. Cancer treatment often leaves patients with high levels of stress and fatigue, and an inability to sleep well. “Poor sleep fuels fatigue, and fatigue fuels inflammation,” she says. Yoga has been shown to reduce stress and help people sleep better.

Other smaller studies have shown, by measuring biological markers, that expert yoga practitioners had lower inflammatory responses to stress than novice yoga practitioners did; that yoga reduces inflammation in heart failure patients; and that yoga can improve crucial levels of glucose and insulin in patients with diabetes.

Yoga for Other Stresses

Cancer is an obvious cause of stress, but recent research has pointed to another contributing factor: living in poverty. Maryanna Klatt, an associate professor of clinical family medicine at Ohio State University, has taken yoga into the classrooms of disadvantaged children. In research that has not yet been published, she found that 160 third graders in low-income areas who practiced yoga with their teacher had self-reported improvements in attention.

“Their teachers liked doing it right before math, because then the kids focused better on the math work,” she says. “Telling a kid to sit down and be quiet doesn’t make sense. Have them get up and move.”

While it would be too complicated and intrusive to measure biological responses to yoga in schoolchildren, Klatt has done similar research on surgical nurses, who are under the daily stress of watching suffering and death. She said she found a 40 percent reduction in their salivary alpha amylase, a measure of the fight-or-flight response to stress.

And she’s about to begin teaching yoga to garbage collectors in the city of Columbus before they head out on their morning shift. At the moment, her arrangement with the city is not part of a study. She just hopes to make their lives less stressful. And she does not plan to check their inflammatory response, though she admits she’d love to.

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Commit to be Fit for 2015!

yoga : January 5, 2015 4:04 pm : Uncategorized

Join Fitness Elite for Women as well as other local San Clemente gyms, studios and business for a day of fun and activity. Attend one of the FREE workouts (Fitness Elite will be teaching Tae Bo at 10am) or enter for one of the awesome raffle prizes…all while learning about healthy, active lifestyle opportunities in San Clemente. Fitness Elite will also be raffling off a 1 year membership, so tell all your friends! Start your 2015 off right!

 commit to be fit

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The 8 Biggest Myths About Weightlifting — Debunked

yoga : January 2, 2015 5:50 pm : Uncategorized


Conflicting information about weightlifting is as easy to come by at the gym as faux tans and tank tops. And when everybody thinks they’re a trainer, it can be hard to separate fact from fiction (hence: the growing field of “broscience”). Read on for the truth about common muscle myths, so you can be better informed next time you head to the weight rack.

1. Myth: Lifting weights will make you bulk up.

This is one of the biggest concerns for women considering starting a weightlifting program, says Rachel Cosgrove, CSCS, author of The Female Body Breakthrough. But unless you’re also consuming a ton more calories, your muscles will only grow to a healthy, normal level that promotes an increased metabolism. “You have to really work for every ounce of muscle that you gain, and it’s not as easy as most women think to sprout big muscles,” she says.

Truth: With proper nutrition, lifting weights will create a leaner physique — not a bulkier one.

2. Myth: Muscle turns to fat if you stop lifting.

Some serious magic would have to happen for muscle to turn into fat, as they’re two completely different things, says Cosgrove. “Muscle never turns into fat, and fat never turns into muscle,” she says. Muscle will, on the other hand, help you burn fat. Researchhas found that an intense bought of strength training results in more calories burned in the 16 to 24 hours after your training session ends.

Truth: Your muscle won’t turn into flab if you take some time off, and having muscle will actually help you burn fat.

RELATED: The Truth About Ab Workouts

3. Myth: It’s best to work one muscle group a day.

You’ve probably overheard locker room chatter about it being “back day” or “leg day,” but unless you’re a bodybuilder (or dedicated lifter) it’s not always beneficial to adopt this schedule. Michael Carozza, owner of Carozza Fitness in Connecticut, suggests high-intensity interval training and circuit training, which are designed to help build muscle, increase aerobic capacity, burn calories and improve recovery time. Whatever program you choose, just keep in mind that muscles typically need about a day to recover, says Kelvin Gary, owner of Body Space Fitness in New York City, so it’s important to vary workouts so you aren’t doing the same full-body workout each day.

Truth: Choose compound exercises that work more than one muscle group at a time (like squats, pull-ups and deadlifts) for a more effective workout in a shorter period of time.

4. Myth: Lifting heavy weights is the only way to see results.

Researchers have found that lifting light weights for more reps is just as effective for building muscle as lifting heavy weights for fewer reps. The key is lifting to the point of fatigue. In fact, bodyweight exercises can often be just as effective — or more effective — than committing solely to iron, Cosgrove says. “There are so many ways you can put a demand on your body,” she says. “Heavy weights aren’t always the answer.”

Truth: Vary your workout by mixing in heavy weights, light weights and bodyweight exercises.

5. Myth: Weightlifting is bad for the joints.

It’s a common misconception that weightlifting puts a harmful load on the joints. But a study published the Journal of Rheumatology found when people suffering from knee joint pain performed weight bearing exercises, they experienced a 43 percent reduction in pain after four months. They were also better at performing daily tasks and reported a higher quality of life than those who didn’t strength train. Gary says this is because strength training can help grow strength in the structures around your joints, causing them to be better supported.

Truth: Weightlifting builds muscle that helps absorb shock and protect the joints.

RELATED: 30 Reasons Women Should Strength Train [INFOGRAPHIC]

6. Myth: Weightlifting causes high blood pressure.

For years, people with hypertension have been warned to stay away from lifting weights because it could further increase blood pressure. In reality, as with aerobic exercise, weightlifting can actually lower both systolic and diastolic blood pressure — by two and four percent respectively. And, according to the American Heart Association, you only need to fit in two or three sessions a week to start seeing positive results.

Truth: Over time, weightlifting can lower blood pressure and make your heart healthier.

7. Myth: Weight lifting decreases flexibility.

If done correctly, weightlifting can actually have the opposite effect. A study in the Journal of Strength & Conditioning Research found that resistance training improves flexibility as well as static stretching. The key is to work through a full range of motion while lifting, Cosgrove says. For example, lifting dumbbells all the way up and all the way back down during a chest press will allow you to utilize the full potential of your chest and shoulders.

Truth: Use a full range of motion while weightlifting to improve flexibility.

8. Myth: Machines are more effective than free weights.

Au contraire.Weight machines isolate muscles and force your body to move in a single plane of motion, both of which can limit your range of motion — and your results. Lifting free weights, on the other hand, has been shown to recruit more muscles and can result in greater strength gains. In one study, results showed that traditional weighted squats produced 43 percent more muscle activity in the quads than squats using a Smith machine. Gary adds that many bodyweight exercises, such as squats, push-ups and lunges, are just as effective as their weighted counterparts. Find out which five machines aren’t worth your time here.

Truth: Lifting free weights mimics natural movement and creates greater muscle activity than machines.

on 9/6/2014 for

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10 Benefits of Prenatal Yoga

yoga : December 22, 2014 3:54 pm : Uncategorized

Prenatal yoga is one of the best things that you can do for yourself, as well as your growing baby.

It’s important that you find the right yoga practice for you. Whether it be going to a yoga studio, finding a DVD, or developing your own practice at home. Listen to your body and do what feels right to you.

Some of the benefits of practicing yoga during pregnancy include:

1. Develops stamina and strength

As baby grows within our body, more energy and strength is needed to be able to carry the weight.  Yoga poses strengthen our hips, back, arms and shoulders.

Prenatal Yoga: Sun Salutation >>

2. Balance

Our balance is challenged physically as the fetus grows within our body. Emotionally we are drained due to the increases in progesterone and estrogen. As we try to focus on holding and breathing through each yoga pose, we are able to fine tune our balance, physically and emotionally.

Prenatal Yoga: Tree Pose >>

3. Relieves tension of lower back, hips, chest, upper back, neck and shoulders

As baby grows, more stress is put upon these specific muscle groups in our bodies.  We tend to have more of a lordotic/lower back curve due to the increased size of our bellies. Our hips get tighter due to the added pressure of baby’s weight in our bellies. As our breasts increase in size, our upper back and chest have more tension, along with our neck and shoulders.

Prenatal Yoga: Goddess Pose >>

4. Calms the nervous system

Through deep breathing, the nervous system goes into parasympathetic mode, which is responsible for relaxation.  When our bodies are in that mode, our digestions operate properly, we tend to sleep better, and our immune system is at its optimal.

Prenatal Yoga: Pregnancy Meditation and Resting Shivasana Pose >>

5.  Preparation for Labor

You are working with conscious breathing during each yoga pose, which may sometimes be challenging. This transfers into the time of labor, allowing one to practice being “comfortable with the uncomfortable” through our breathwork.  As you inhale, you acknowledge the tension that is felt.  As you deeply exhale, you let go of it more and more with each breath.

Prenatal Yoga: Cat/Cow Pose >>

6.  Connection with baby

A prenatal yoga practice allows us to slow down and focus attention on what is going on within our bodies. Through working with our breath and doing each pose, you become more aware of what is going on within.

Prenatal Yoga: Chest Opener >>

7. Increases circulation

Circulation is enhanced within our joints and our muscles are elongated during practice.  Upon circulation of the blood within our bodies, swelling is decreased and our immunity is enhanced, creating a healthy environment for a thriving baby.

Prenatal Yoga: Standing Flow Poses >>

8. Breathwork practice

This is a good tool for labor during contractions.  If we are consciously breathing, our blood pressure and heart rate is regulated keeping us in parasympathetic/relaxation mode.  Calm mama equals calm baby.

9. Sense of community/sisterhood

It can be very comforting to be with a group of women who understand what we are going through.

10. Nurturing time

This time allows us to stop and slow down from our busy days.  Through the practice of yoga, you are setting intention in taking care of not only yourself, but of baby.

These 10 yoga poses are safe for every trimester and will strengthen, center and calm your body and mind.

Original Article from

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Women’s Cycling – A Fun Way to Get Active

yoga : November 25, 2014 3:28 pm : Uncategorized

Are you interested in women’s fitness related activities? Do you love to bike or are you wanting a fun new way to get active? Join a women’s bicycling club!

New to cycling? Check out Orange County Women on Wheels! They are a road cycling group for women. OC women on wheels can help all levels of road cyclists from beginners to wanna-be pro’s get together and ride, learn from each other and socialize with like-minded women. None of the intimidation that comes from hanging with the boys. Women of all levels, shapes and sizes are encouraged to join in. If you are interested in Women’s Fitness in the San Clemente, Dana Point or San Juan Capistrano area this could be a great place to start!

If you are a more advance cyclist looking for women’s only fitness groups then WEspokeOC Women’s Cycling might be the right club for you! WEspokeOC is a group for women cyclists who want to ride with other women in a casual, fun, and motivated setting. WEspokeOC Women’s Cycling is based out of Orange County, and is dedicated to promoting women’s cycling with group rides and events in and around the surrounding Southern California area. Determined and competitive at heart, WEspokeOC Women’s Cycling value the sport of cycling and utilize its many benefits, including the relationships it fosters and the sense self-accomplishment it provides.

If you love the women’s only aspect of Fitness Elite for Women then joining a fun, active club could be the next great step in your fitness journey.


For more women’s fitness groups in the San Clemente, Dana Point and San Juan Capistrano area click HERE.

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