Hustle for the muscle

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hula-boomersby Kylie Jane Wakefield (Excerpt from the Jewish Journal Summer 2015 Boomers Supplement)

In Los Angeles — the land of juice shops, salad bars, farmers markets and gyms — physical well-being is taken very seriously. For baby boomers, there are plenty of options to help stay fit.

One step boomers can take is to find a trainer who understands their specific physical needs. Kayla Goldwag, a fitness trainer in Beverlywood, said she frequently works with this population and understands its challenges.

“When people retire, they want to be able to pick up their grandkids and have the endurance to enjoy the travel activities they couldn’t do before,” she said. “They want to have that good quality of life to enjoy those luxuries. If you take care of your body, then you’re going to have that quality of life as you age.”

Goldwag runs a weekly small-group personal training class for boomer women. She incorporates yoga, dance, sit-ups and abdominal workouts, as well as suspension, resistance and weight training.

Read more…


PDF: Jewish Journal Summer 2015 Boomers Supplement

How To Talk To Yourself About Your Body

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– Motivation Monday –11295606_822007737875570_5176666821521290720_n

I have been reading so many articles and hearing a whole list of “don’t” and “should” and another helping of shame’ about body image that I find rather disturbing lately! Let me set the record straight as a fit pro: Healthy, fit, attractive bodies come in all shapes and sizes!! It really IS OKAY to exercise because it helps you fit into your jeans!

Not everyone does it for career networking or for the mental and metabolic and health benefits, though those are excellent reasons too! Find YOUR why and I’ll help you with HOW. What are YOUR goals? Fit feels awesome. It doesn’t always feel awesome to get into the gym and you won’t always want to. Knowing WHY you want to will help you get there on the days you don’t feel like it. I have a goals worksheet that can help you figure out your most person WHY, so you can keep with the program and we can even have a phone consult to help you flesh it out. Contact me.

Drink Up!

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10406497_815382911871386_1382414466723659507_nFor camels like me who know they should be drinking more water…Try an infuser like this set from Costco $25. Put your fruits inside, pour water in and refrigerate overnight. I’ve got raspberry lime water. Still technically zero calories but a lot more interesting. This one is made of plastic by Takeya but there are probably glass ones to be found elsewhere. One more tip- if you fill a personal drinking bottle with fruit-infused water, I find my bottle gets moldy faster because of the fructose.. So use a straw bottle brush right away. Don’t just rinse and refill or use a bottle that doesn’t have a straw for easier cleaning

Stress Less With Mindfulness Meditation

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Really enjoying this free app to reduce my stress. Sometimes the stress you are holding is releasing cortisol-a hormone that’s making you pack on belly fat. So even if you are doing the diet and exercise 100%, it can be the missing piece to finally banish the bulge. Release it here: Calm in the Storm: Stress Management and Relaxation by Tactica Interactive

This is TRX!

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Try it with us at our small group personal training class in Beverlywood!


Exercise and Emotional Trauma

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One out of three women will experience a sexual assault, domestic violence, attempted assault in her lifetime! 3d002060-3ed0-4c3a-9011-79812960e2c2

As a fitness professional who works primarily with women, I understand the sense of helplessness, depression and other symptoms that can linger and hold you back from achieving your optimal health and well-being.  April is sexual assault awareness month and I’d like to talk a little more about how exercise can help in the healing process.

Post-traumatic stress disorder (PTSD) is an anxiety disorder triggered by witnessing or experiencing a traumatic event. Although it is commonly associated with combat veterans, it also frequently affects survivors of violent personal assaults (rape, mugging or domestic violence), childhood abuse, natural disasters, accidents and life-threatening illnesses.

Exercise can play an important role in helping clients with PTSD or who experienced a trauma recover and regain confidence. Exercise also addresses many of the health problems commonly associated with chronic PTSD, including cardiovascular disease and depression or other bodily manifestations of the emotional after-effects of trauma.

Mind-body exercises like yoga, low-intensity aerobic exercise, in addition to the sense of accomplishment provided by feeling stronger through resistance exercise are valuable components of a comprehensive treatment plan.(Tsatsoulis & Fountoulakis 2006)(Cohen & Shamus 2009)(Cohen & Shamus 2009).

Diaphragmatic breathing, muscle relaxation exercises and stretching are an essential component of all my training programs. Abdominal or diaphragmatic breathing has been shown to improve immune function, hypertension, asthma, autonomic nervous system imbalances and psychological or stress-related disorders (Jerath et al. 2006).

Symptoms of PTSD can vary from day to day and may be triggered by seemingly innocuous situations, such as loud noises or crowds. The bootcamp drill sergeant approach may really trigger someone for whom being pushed or yelled at was part of their traumatic experience. This is another reason why I think touching a client without asking permission or standing  too close to a client in general is inappropriate.

Sufferers of trauma often need a sense of control which they lack in other aspects of their lives. There is a risk these clients could develop unhealthy or unsafe approaches to exercise. It is my job to show my clients how to make sure that exercise does not become an excessive behavior.

I would welcome the opportunity to assist you in your journey to wellness, wholeness, health, fitness and peace.

Planning to go on a diet and exercise plan after Passover?

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Consider the following things a personal trainer can do:

  1. Improve Your Overall Fitness by monitoring your progress and fine-tune your program as you go, helping you work your way off plateaus.
  2. Reach or Maintain a Healthy Weight by helping you set realistic goals and determine safe strategies, all while providing the encouragement you need.
  3. Learn to Stick to It by helping you overcome your biggest obstacles to exercise.
  4. Focus on Your Unique Health Concerns such as low-back pain, rehabilitation from injury and pre/postnatal training.
  5. Find the Right Way to Work Out, by learning  the correct way to use equipment, and appropriate form and technique for cardiovascular work and free-weight training.
  6. Stop Wasting Time. Get maximum results in minimum time with a program designed specifically for you.
  7. Learn New Skills.
  8. Enhance Your Mind, Body and Spirit by showing you potential you didn’t realize you had.
  9. Benefit From the Buddy System, individualized attention and support.
  10. Finally find the exercise program that works best for you.

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