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.

 

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…

Diet, Exercise, Fitness Goals

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

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.
Diet, Fitness Goals

Cleansing for Passover

You have probably heard all the gossip about the latest fad diet or juice cleanse or whatever and at this point the only thing you really matzo deserves a good cleanse is the back of your refrigerator from any chometz.

Some of us, fear that Passover with all of the matzo balls or macaroons, oddly timed meals and family stressors will ruin the waistline we worked so hard to achieve.  I think Passover can be a great time to institute some good nutrition for yourself and your family. The market shelves are already brimming with boxed specialty latke mixes for Passover, Passover candies, Matzos of every variety and we are carefully checking labels to insure they meet our high standards. We may also start getting concerned about the higher costs of all of these specialty items.

I’d like to invite you to also use this time of preparation to take a look at the junk we puff ourselves up with on the outside and begin fresh this spring by taking the holiday as an opportunity to simplify, and cleanse the body with un-packaged, simpler and self-made goodies that nourish us on the inside in ways that will make us glow as well on the outside.  You can choose to “simplify with ore packaged foods and mixes..or you can choose to simplify and actually save money by using more fresh locally grown fruits and vegetables.  You can make your own convenience foods such as carrot and celery sticks, or melon slices pre-portioned and ready to go in baggies in the fridge. You can even nibble on these while you clean. Soups can be a wonderful addition to your meals because they make you feel more full and (assuming you aren’t using bullion) contain no artificial colorings, flavorings, unhealthful oils either. You can even be your own sous chef and slice all the veggies and separate them into portions all on the same day for different uses-for sides or soups or for steaming all at the same time to economize on time.  Salads are another great option with a lean protein like a poached chicken breast makes a great lunch to keep your blood sugar stable (and your mood) while you are preparing and during the holiday as well.

If there is one area–besides the Matzo not to spare expense–it would be oil. Grapeseed, Walnut oil, Extra Virgin Olive Oil and Coconut are all better choices for your health than the cottonseed and palm oils which will be readily and more cheaply available. These more healthful oils are worth the extra expense!

Make sure to stay hydrated while you are scrubbing and organizing too and re-charge your emotional and physical battery as you prepare to leave Egypt! Take time to tune in to how you are feeling. Do you need a break? Do you need some you-time. Maybe as we get closer you can’t get to the gym or class because of the time crunch but can you do some bodyweight exercise at home or a video? Maybe try to do 3 burpees or pushups between cleaning each shelf of the fridge or turn on some music and dance each time you finish cleaning an appliance.

If you are already using free software like MyFitnessPal.com to track your calories, Do Not vacation from that during Passover. Continue to log- before or after Yom Tov too. Just the act of logging keeps you on track to staying within your caloric requirements.

Finally, choose Chol HaMoed activities which allow you to enjoy the great outdoors and get some exercise. Plan a family hike, take a tour, go vegetable picking at a farm but stay active. You should be blessed to come out more free and energized with your cleaning.

Those are my tips. Do you have tips for thriving and using this prep time to tune up your nutritional cleansing and pantry cleansing?

Exercise, Fitness Goals, Injuries

Have You Been Naughty?

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.

Exercise, Fitness Goals

How To Get Arms Like Michelle Obama

The American Society of Plastic Surgeons (ASPS) released new statistics which show arm lifts in women have skyrocketed 4,378% in the last 10 years. While there’s no single reason behind the increase, a recent poll conducted in the USA by Harris Interactive on behalf of the ASPS found  that women most admire the arms of first lady Michelle Obama, followed closely by Jennifer Aniston, Jessica Biel and Demi Moore.

Brachioplasty does remove excess skin from the triceps area. It requires an incision from the elbow to armpit generally on the back of the arm and leaves a visible and permanent scar and carries the same risks as other operative procedures.  It also does nothing to actually tone the muscles in the upper arm.  But there’s no need to go under the knife.

There are ways to get those sexy celebrity arms without going under the knife!

In interviews with Vogue Magazine and with Oprah Winfrey, MIchelle Obama revealed that she pumps iron a the gym and regularly hits the treadmill.  “I also do some jump rope, some kickboxing…” added Obama. In fact, on the FLOTUS twitter feed March 11, 2013 she revealed that to relieve stress, she loves kickboxing!

FLOTUS-Kickbox

According to Mrs. Obama herself, she works hard and eats right. Also, the Obama Family’s personal trainer Cornell McClellan shared his tricks for perfectly toned arms.  McClellan says it’s about the whole program – a lifestyle. Nutrition and exercise, both cardio and strength training, but some days you can just focus on the arms. These are the same basic  arm exercises I recommend to my own clients for wonderfully toned triceps (back of the arms):