Diet, Exercise, Fitness Goals, General Health

Just One Thing..

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Just One Thing…

The most common New Year’s resolution is to lose weight and get into shape or tone up.  

If getting into shape is your goal, and you actually want to change your shape-say from a pear to an hourglass or from an apple to an hourglass or from a brick to an hourglass, or from a stalk of wheat to something that won’t blow over in the wind, cardio isn’t the best way to try and get there. Cardio is a great choice for heart health and stamina and we need to do it a few times every week but its not a top choice for maintaining a healthy weight and for actually changing your shape.

With resistance or weight training, we can build you some shoulders to give those of you with a pear shape a more balanced look and we can tighten and firm your glutes and use high reps on your thighs to give them a longer leaner appearance. Will that make you an hourglass? Technically no, because bone structure and genetics are what they are, but we can get you closer to balance and proportion you might have in mind.That said, there’s nothing wrong with any of those body shapes and many people do find them attractive despite the singular message about beauty standards the media seems to offer. From a health and longevity perspective weight training is great for you.

Those with more voluptuous bellies or booties may also be dealing with another big issue: hormones. Those of us in our mid to late 40s or 50s with bat wings who may be dealing with age-related loss of muscle.Muscle also gives a more youthful firmer appearance. Muscle tone helps you lose fat because it takes calories just to sustain itself.  Even if weight loss is your goal, resistance training, and especially resistance training in midlife is the way to go.

Muscle is metabolically active tissue…which means you don’t need to starve yourself and run marathons to maintain your physique. In fact, muscle tissue needs calories to stick around or it will waste away- which means you can eat good nutritious food without worrying so much that it will turn to fat. Isn’t that good news?

So if starting the new year with an exercise program means loving your body, that’s fantastic. If it means beating into submission, can you believe you’re less likely to succeed at weightloss? Yes the scientific data says loving your body with enough hydration, rest, nutrient dense food, an occasional unhealthy but so yummy treat and the healthy hormones released when you exercise with intensity are fabulous for your health and better for weightloss.. Starving your body, over-working it and telling yourself about how your various bits aren’t up to par is horrible for your body and your emotional health and actually inhibits weightloss and may even foster illness.

This year, can we resolve to work out smarter instead of harder and be kind to our bodies? I’m ready. So here’s my challenge to you: This year don’t join a gym, and blow it out on the treadmill and dry ryvita crackers for 3 weeks and give up by March.. Just pick one thing. ONE small thing you could commit to for the rest of 2019 that might make a difference and stick to that one thing.

Here are some examples: (Feel free to come up with your own…but only ONE..and make it small and achievable)

  • I will drinking a glass of water every day before breakfast.
  • I commit to walking for 10 minutes every day.
  • I commit to a one minute meditation or mantra of gratitude every day.
  • I commit to learning to do something besides a bicep curl with dumbells
  • I will learn to do one pushup.
  • I will join a workout group and attend each of my 6 sessions (okay I had to throw that in there) as a way to kick start making fitness part of my lifestyle.

 

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Exercise, Q&A

Kayla’s Functional Fitness for Small Groups

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Sometimes I get asked what type of training we do in the Small Groups and how it works.  The short answer is that I focus mainly on exercises which prepare my clients for a great quality of life and ease in their activities of daily living. Professionals sometimes use the term functional training.

This type of training is different than what you may find in big box gyms with lots of metal equipment. Often those machines train you in a seated position, isolating one particular muscle and work you in the sagittal plane of motion- front and back or up and down. But in life, we work in many planes of motion: side to side, twisting, as well as front and back and up and down pushing and pulling (sometimes simultaneously). So most of the activities we do in small group training are performed from a standing position and use multiple muscle groups in a variety of planes of motion. Our activities of daily living require strength with flexibility, stability of the core and stamina. My training focuses on preparing you for those activities of daily living. You also develop the knowledge and attunement to safely progress or modify any fitness class or activity to your body and its unique strengths or limitations.

We often cover exercise basics: Squats, lunges, push-ups, bicep curls, planks and crunches as well as pilates and yoga-based floor moves with and without dumbells, kettlebells, a barbell, or bands. Sometimes we use TRX suspension trainers, sometimes Bosu Balls or Stability balls. We mix it up, and we modify based on your own fitness level and goals and the goals of the group.

Some groups have prenatal and post-natal clients for whom crunches aren’t appropriate. Alternatives are given and coached. Some people have knee or back issues and cannot safely lunge so exercises are modified or substituted or the range of motion is limited. Others are very fit and need more of a challenge so plyometrics and heavier weights or multi-planar movements are given. Sometimes groups are comprised of women in similar age groups or with similar ability levels but oftentimes there’s a mix of ability levels and ages and it works out just fine with everyone getting a fun, safe and effective workout with the coaching of a personal trainer and the camaraderie of a group.

Generally most groups work full body- mostly strength with a little bit of cardio (dancing/kickboxing/jumprope) or with cardio performed via peripheral heart action by moving both lower and upper body at the same time. Most groups prefer to see a demo of the exercise and then work the same muscle group at the same time with a variety of modifications/progressions for individuals. Each class is roughly choreographed to appropriate tempo music. I demonstrate each one before we begin and work the full body. (Groups meeting twice a week may do an upper/lower body split or a push/pull split). Sometimes there are partner drills. Some group sessions are structured where participants work at their own pace against the clock doing as many repetitions as possible of a particular exercise or series of exercises before the timer expires. Other sessions have you rotate through training stations so nobody is doing the same exercise as you while you’re doing it. One thing is sure: it’s never exactly the same each time. You will gain strength, flexibility endurance and maybe a friend or two.

 

Exercise, Fitness Goals, General Health

How to Stay Fit During the Jewish High Holidays

 (Excerpt from Jewess Magazine, September 2017)

Oftentimes we think there’s so much to do to in the days and weeks preparing for the Jewish High Holidays that we simply won’t have time for exercise.

Even the most disciplined women find it difficult to maintain their exercise routines due to schedule and eating changes during Rosh Hashanah, Yom Kippur, and Sukkot.

As a personal trainer, even I struggle with keeping up my exercises during this time. However, it can be done. I’m going share the strategy and mindset that my training clients and I use. It’ll help you emerge renewed and re-energized about working out.

Read more…

Exercise, General Health

Standing Desks, Walking Meetings, and Other Easy Ways to Stay Fit at Work

By Kylie Ora Lobell (excerpt from wework.com, March 27, 2016)

 Sitting too much is killing us all.

We’re sitting an average of 9.3 hours a day, and this lack of activity has been linked to health problems like obesity, diabetes, and heart disease. We’re getting heavier and sicker just by having full-time office jobs. Is there any way to stay fit at work?

Kayla Goldwag, a personal trainer in Los Angeles, likes treadmill desks because they’re pre-programmed to go at a slower pace than normal treadmills.

“The idea with these pieces of equipment is that sitting is the new smoking and that some movement is better than being stationary, and that’s true up to a point,” she says. “So if getting 10,000 steps in at a slow steady pace in this manner helps you move more, burn some calories, and you can get your work done, why not?”

Read more…

Exercise, Flexibility/Stretching, General Health

Hustle for the muscle

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…

Exercise, Misc

Exercise and Emotional Trauma

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.