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

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.

Are You Living Your Dream Yet?

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Clients: Check your goal sheets against this article about what it takes to meet your goals. So many of us want to be a smaller size but is it worth the lifestyle changes to maintain it? Are you living your dream yet? http://www.precisionnutrition.com/cost-of-getting-lean

Have You Been Naughty?

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santasOne of my long-time clients confided to me last week that the scale hasn’t moved in a while.

She just doesn’t feel that into it anymore, and she’s exhausted.  Ever since the holidays she hasn’t been eating great – skipping meals and eating high-fat, processed foods – and hasn’t been doing all of her workouts.

Between family visiting, the holiday goodies, the change in schedule and starting back at work after her baby, she has taken quite a bit of time off from her program, which previously consisted of some cardio dance classes and yoga, in addition to strength training with me once a week.

Looking back on our schedule, it had been at least a couple of months off.  She feels like giving up, like maybe she’s never going to reach her goals.  Although she knows what she is still doing has health benefits, maybe she’s never going to get into that smaller dress size she had in mind.

Wow!  Is that you?  It has happened to me, too!

Yes, even some fitness pros have moments when the whole enchilada, workout and nutrition, goes kaboom.  Maybe a stress, like family visiting or emotions or a bingeful off-season gone awry or an injury, set you back and you’re not sure if you can ever pick up all the pieces…or if you even want to.

Naughty, very naughty!

It doesn’t feel good to be in that “I’ve fallen and I can’t get up” state.  I’m not going to tell you to pick yourself up by your boot straps and get moving because we know if that was gonna happen, we wouldn’t be having this conversation.

Now is the time to be nice to yourself.  It feels awful enough already. You haven’t worked out and yet you are tired nearly all the time.  Be good to yourself.  Can you think back to a time when you were energetic?  What activities were you enjoying?  Are you doing any of those things now?

Here are some ideas to get you going:

  • Dig out that workout and or nutrition journal and go back to the early pages when you were so excited. Read through your goals…especially the “why” behind your desire to start a fitness program.  Do those reasons apply still?
  • Try a new recipe from a healthy cook book or online site or magazine.
  • What did you do differently at the times when you were looking and feeling better?  Were you eating breakfast, did you have more salad?  Did you go places or do things that made you happy?  Would you want to do just any one of those things now?
  • Skip the ‘go hard or go home’ style workout, try a restorative yoga class!
  • Try a new piece of equipment.  I know some of us have equipment graveyards in the closet and under the bed, but if it gets you off your tush and back on track even for a little while perhaps its money well spent.  The idea at this time isn’t to start a new long-term program, but to merely get off the couch.
  • Too much effort to get out?  Why not just put on Pandora and dance around in the kitchen to some tunes!
  • Pull out a DVD and just hit play.  No commitment, just hit play and see if you want to try it. YouTube a cardio workout or check FitnessGlo.
  • Get a Groupon for an activity you have always wanted to try.
  • Have that pedicure, that cup of tea, that chat with an old friend…something to just incorporate “you time.”  After all, that’s what your workout should be – time to be good to yourself, not beat yourself up or down.  Maybe all the holiday stuff – the emotional and the seasonal treats everywhere and the focus on doing so much have made you disconnected from taking time to recharge yourself, so take the time to self-indulge with feel-good things to build you back up.
  • Go shopping for a new fitness outfit or sneakers. The sale racks are bursting right now with returned gear that might motivate you to put it to good use.
  • Make a date with a friend to go walking…Or come to one of my walking groups. Groups can make us feel part of something bigger and making new friends and having the support of a group helps reset your mood and motivation.
  • Buy a few sessions with a personal trainer – someone who can focus on you since you spend so much of the day, whether as a Mom or daughter or student or a hard worker, putting yourself aside for others.  The trainer can focus on you, coach and motivate you.  The trainer can create effective and safe workouts so you don’t have to worry about becoming injured or creating a workout program that will be effective.  Have an expert in your corner.  Its cheaper than therapy!
  • Just get outside!!!  (This is the one that got my long-time client back on track).  I find the air, the change of scenery, even for a 10 minute walk once a day, helps break me out of my sedentary rut.  Being in nature lifts my mood and the walking gets my circulation going.  Don’t overthink it.  Just get outside once a day and see how you feel.  Maybe just a walk around the block today.  Maybe in a couple days you will feel like a block and a half.  Maybe you like hiking or horseback riding or raking leaves in the yard.
  • Don’t let your mind talk you down. If the thoughts come, like “Oh, why bother?  I am fat and nothing will change,” just acknowledge it, “Oh, you again” and tell it “next” or something similarly non-judgmental, but dismissive and let go or focus on part of your life you like and think gratitude thoughts.  Just be in the moment for those 10 minutes you are walking or noticing the smells outside or the colors of the leaves.
  • Know this is normal and temporary.

Heated Workouts – Are They Better For You?

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sauna-suitYou may have heard that hot workouts like Hot Yoga or wearing a Sweat Suit or exercising in warmer temperatures or sitting in a sauna and steam room will do all kinds of things, like make you lose more weight faster, detoxify the body etc.

While it is true that a very small amount of toxins leave our body through sweat, it is the kidneys which are the main detoxifier of the body, along with the liver and gastrointestinal tract and immune system.  The kidneys rid our body of toxins by helping you pee and poop them out.

Sweat is the body’s way of cooling itself so you don’t overheat your main organs, etc.  It’s how your body maintains that ideal internal temperature of 98.6, whether the temperature outside is 100.4 degrees fahrenheit or not.  It does elevate the heart rate somewhat to be in a higher temperature like a sauna after a workout, but the extra calorie burn is only slight and the risk may not be worth it.

When we sweat, we lose electrolytes – chloride and sodium and water in a plasma-like substance.  Only some sweat glands do release some lipids (fats).  Most of what you are losing through sweat is just water weight, which will come right back on after you drink something (which is a great thing to do after exercise, by the way).  Our weight actually fluctuates throughout the day, so don’t get all excited about a loss of weight after your first hot yoga class.

Sweating too much can be harmful!

It can lead to heat exhaustion, heat stroke, injure your kidneys – even lead to heart failure.  You need proper hydration in order to burn fat stores.  Sitting in a sauna or steam room isn’t going to burn off fat to make you start losing dress sizes.

Sweating and cooling are great de-stressers though..something about that feeling of sweating is something we associate with having worked hard.  Your body does have to work harder to bring itself to the correct temperature, so you could be burning more calories in a hotter classroom as the heart rate and circulation increase.

If wearing a sauna suit made us lose weight, wouldn’t we all be reading this here eating doughnuts in a sauna suit?  They don’t work and they can be dangerous.

So why do some people sweat more than others?

Smoking, caffeine and alcohol increase sweat, what you are wearing can affect it (some synthetic fibers trap heat).  Fat can act as an insulator so some fatter people sweat more.  Some people have more sweat glands than others.  Some people have more active sweat glands than others.  I heard of one study which indicated athletes sweat more than un-fit people because their bodies become more efficient at cooling themselves.  According to the same study published in the Journal of Experimental Physiology, unfit women sweat the least.  Bottom line – don’t necessarily use sweat as an indicator of how good a workout you got.

Heat can make muscles relax more – so you may find you are more bendy at hotter temperatures.  Seniors may benefit from exercising at SLIGHTLY warmer temps..but go too high and you may be more prone to injury from becoming too bendy.

Given the option, I prefer to exercise at temperatures which lead to ideal performance—like 68 -72 degrees or so, rather than those higher temperatures which leave me too tired to perform at my best.  At 68 degrees, I get a better workout at a better intensity, burning more calories overall and increasing my body’s ability to build lean muscle– which helps me burn more calories after exercise while my body is repairing those muscles as I sit back and enjoy a book or something.

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