As a personal trainer in San Mateo, I often get asked about the role of vitamins and minerals in a healthy diet and fitness regimen. One vitamin in particular, Vitamin C, stands out as a crucial component for optimal health and fitness. Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a vital role in many bodily functions. It acts as an antioxidant, helping to protect cells from damage caused by free radicals. It also helps to produce collagen, a protein that is necessary for the formation of healthy skin, tendons, ligaments, and blood vessels. Additionally, Vitamin ..read more

In this blog, I will discuss the importance of the mind-muscle connection, and provide tips on how to improve it for optimal muscle growth. The mind-muscle connection refers to the ability to focus on the muscle being worked during a workout. Research has shown that having a strong mind-muscle connection can lead to greater muscle activation, improved muscle control, and therefore, greater muscle growth (Gentil et al., 2015). A study by Willardson and Burkett, (2007) found that when participants were instructed to focus on the muscle being worked, they reported a greater sense of muscle fatig ..read more

The Benefits of Using a Treadmill: How to Improve Cardiovascular Fitness, Endurance and Overall Health As a personal trainer in San Mateo, I often recommend using a treadmill as part of a comprehensive fitness routine. Treadmills offer a convenient and effective way to improve cardiovascular fitness, endurance, and overall health. In this blog post, I will discuss the many benefits of using a treadmill and provide evidence-based tips for getting the most out of your treadmill workout. Cardiovascular Fitness Cardiovascular fitness, also known as cardiovascular endurance, is the ability of the ..read more

As a personal trainer in San Mateo, I've seen firsthand the positive effects that regular exercise can have on both the body and the mind. But while most of us are familiar with the physical benefits of exercise, such as improved cardiovascular health and weight management, the cognitive benefits of regular physical activity are less well-known. In this blog post, I'll explore the ways in which exercise can boost brain health and improve cognitive function, as well as provide some tips on how to incorporate more physical activity into your daily routine. One of the most well-established benef ..read more

Exercise is one of the most powerful tools for managing chronic pain. As a personal trainer in San Mateo, I have seen firsthand the benefits that regular exercise can have for individuals living with chronic pain. In this blog, we will explore the ways in which exercise can help to reduce pain, improve function, and enhance overall quality of life. First, it is important to understand that chronic pain is a complex condition that is not well understood. Chronic pain is defined as pain that persists for more than 12 weeks and is often accompanied by other symptoms such as fatigue, depression ..read more

Introduction Getting enough quality sleep is just as important as diet and exercise for reaching your fitness goals. At Holly Roser Fitness, we know that sleep is essential for muscle repair, weight management, athletic performance, and overall health. As your mobile personal trainer in Burlingame, we'll coach you in a holistic manner, including optimizing your sleep habits so you can train at your home effectively and recover properly after workouts. With our at-home personal trainers, you'll learn sleep strategies tailored to your needs so you wake up refreshed and ready to power through eac ..read more

As a personal trainer in San Mateo, I often get asked about the best ways to stay healthy and boost the immune system. One of the most effective ways to do this is through regular exercise. Studies have shown that regular physical activity can not only improve overall health, but also help to prevent and fight off illness. The immune system is responsible for protecting the body against infection and disease. It is made up of a complex network of cells, tissues, and organs that work together to identify and eliminate harmful pathogens. One of the main ways that exercise can improve the immune ..read more

Hey there, fitness enthusiasts and stress-strugglers! Are you ready to dive deep into the world of stress, fitness, and nutrition? I'm Holly Roser, your neighborhood fitness expert and founder of Holly Roser Fitness. Today, we're going to explore the fascinating connection between stress, fitness, and nutrition, and how we can combat stress to maintain a healthy lifestyle. So grab your yoga mat, take a deep breath, and let's get started on this stress-busting journey! Stress and Its Impact on Fitness and Nutrition Stress is an unavoidable part of life, but did you know that it can have a sign ..read more

When it comes to getting fit, there are many factors that can influence the amount of time it takes to see results. From genetics to lifestyle habits, each person's journey to fitness is unique. As a personal trainer in San Mateo, I've seen firsthand how individual factors can play a big role in determining the time it takes to get fit. One of the most significant factors that affects the time it takes to get fit is genetics. Studies have shown that genetics can play a big role in how easily someone loses weight or builds muscle (1). For example, some people may naturally have a higher muscle ..read more

As a personal trainer in San Mateo, I often work with clients who are looking to build muscle and improve their physical fitness. While exercise and proper nutrition are important components of this process, many people overlook the importance of mentally setting goals and preparing their minds for the journey ahead. In this blog post, I will discuss the importance of mental preparation in muscle building and provide tips for setting and achieving your goals. Research has shown that setting specific, measurable, achievable, relevant, and time-bound (SMART) goals is an effective way to increas ..read more