Category: Fitness Goals

Body Image, Fitness Goals, General Health, Motivation

How Do You Measure Success?

Kayla Goldwag

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Long before the scale validates our hard work, physiological changes are actually happening. How do I know this? I suffer from Varicose veins- heavy tired feeling legs and unsightly blue veins in my legs. I had been exercising but the scale hadn’t changed much. Sometimes, it even went up, not down. Prior to getting some surgery to relieve the discomfort, I was required to get an ultrasound of my legs. Some of the  valves in my leg veins weren’t functioning -which caused the blood to pool in the veins and thus the discomfort. The ultrasound tech asked if I’m an athlete. I said no. She asked how often I worked out. I said 4 days a week. She explained that she knew I was a regular exerciser because of the plentiful capillaries in my legs that come from working out over time. These capillaries are so important and can even save one’s life in case of a DVT or cardiac event. Wow. That’s something we can’t see. There are other measures that we can see and feel and its important that we track those non-scale victories because they help us stay motivated. But how do we track and measure them if we don’t have an ultrasound machine?

1. We can measure girth with Myotape.

Measuring gains or losses in muscle size are hard to take on yourself. Every time you move or breathe, the tape measure changes placement. Also where you place the tape might be off by a few cm and completely change the numbers. Myotape is a retractable circular tape measure that leaves one of your hands free and allows you to stand straight to take your measurements. (I put some links on where you can purchase). I recommend taking measurements 3 times at each site and taking an average. This can also help you track your progress over time more accurately. You can use this CHART to keep track.

2. You can measure how much more weight you can lift or how many more reps you can lift for or how far you can walk without being out of breath. You can measure and track your resting heart rate. When your resting heart rate is lower, that means your heart is getting stronger. One way is to take your heart rate first thing in the morning. Before you get out of bed, just sit up and take your pulse for a minute. Track that measure over time.

3. We can chart and track how often we got to the gym, or lifted or took a walk. Consistency is success. It shows you have established healthy habits- the foundation for a healthy lifestyle.

4. We can track our sleep- with a notepad or a tracking device like the Sleep Number Smart Bed Smart IQ App  or Oura ring or apple device.

5. What have you ADDED not subtracted? Are you eating more proteins and lean veggies? Track how many fruits and veggies you ate today, all week, all month?

6. Do you feel more confident? Have your friendships changed? Do you go places and try new things or new equipment?

As a trainer, I also know some ladies look better, shrink in size while the scale itself goes up or stay the same!  Some people grow in size and look and feel better when the scale goes up or stays the same. It may matter but its only 1 of many ways to measure the success of your fitness program.

Most of my clients don’t care what the scale says. They just want to feel and move better. (I’m not opposed to physique goals). By shifting our focus off the scale, we’re not just moving the target! We are celebrating all the small victories that lead to our success. We are staying motivated and helping delay gratification and reminding ourselves that our intrinsic worth as a human (remember, created in “H image) has nothing at all to do with that square piece of plastic on our bathroom floor. We are also staying present in the Now, enjoying life today as we are.

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Exercise, Fitness Goals, General Health, Motivation

Let’s Get Moving: 5 Tips for Getting Back into Fitness

Kayla Goldwag

Help, I’ve Fallen off the Exercise Wagon

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How to Ease Back Into Fitness

If you just spent the last month like I did: (a) With a piece of honey cake in one hand and a cup of coffee in the other, (b) Doing an exercise routine exclusively made up of balancing hot dishes on one arm while walking laps in and out of the house, (c) where regeneration activity included multiple hours seated in meaningful contemplation or reading, or… (d) All of the above, plus sullen concerns about your lack of energy and expanding waistline…Then you will want to read on about how to bounce back into working out.

First: Let’s get real about expectations. You will want to pick up where you left off. This generally means you will want to return to the couch (Remember a body at rest tends to stay at rest from physics class in High School?!?) or, You will want to become the quintessential weekend warrior and jump headlong into intense cardio and double sessions in the gym. I want to take this moment to help you pause and do neither of those instinctive but completely unproductive impulses.

Instead, follow my

5 tips for getting back into exercise and fitness in a sustainable way:

1. Prepare for success. Lay your workout clothes and sneakers out before you go to bed. Schedule the workout in your planner and block out interruptions. Do that workout before you have time to think about it…because thinking during the next two weeks (your break back in period) will only get in your way. We want this on auto-pilot because deciding to work out and actually getting there is the hardest part. Short-circuiting the decision part is key. So stack that workout habit on top of some other firmly established habit (like waking up in the morning) and do it in a way that keeps it front of mind- i.e. having the sneakers in your visual space or the phone appointment alarm.

2. Begin the way you mean to go on. Plan on ONE thing you can stick with consistently FOREVER. Maybe that’s a 10 minute walk. Maybe that’s a 10 minute walk three times a week. Maybe that’s a 10 minute walk plus 20 situps and 10 modified pushups and a stretch. Pick that one thing you could reasonably, easily stick with for the rest of your life… and do it consistently for the next two weeks.

Resist the urge to give 110% these first two weeks. You want to work out to a point where you notice there was something happening but not so sore you can’t move (and sometimes you can’t tell because soreness doesn’t kick in until 24-48 hours after, so it’s ok to do a little less than you think you can that first time.) This is NOT the time to push your limits. You do not want to miss a workout these first two weeks. Consistency IS success. Soreness is not the indicator of success. I’m fairly certain you didn’t plan to go on needing to hold onto the walls easing yourself onto the toilet because …leg day.

3.Figure out your WHY and write that down. Why do you want to get fit? Want to not die so soon? Write it down. Want to look awesome for your niece’s wedding. Write it down. Need to get up the stairs without passing out? Whatever that “WHY” is, figure it out now, and write it down. Read what you wrote down often. Put it in your phone. Make a collage about it. When you have a meaningful reason, you can withstand the discomfort of making space in your life to commit to it.

4. Have Fun. The more fun you have while doing the workout the more you will stick with it. Maybe you fell off the wagon because you were bored. Then try something new- a new class, a new sport, something which used to make you smile but you gave up years ago like dancing in your bedroom like Madonna to show tunes.

5. Get support. Need a sports bra, get it. New sneakers? Need to dial a friend, a counselor, a coach, a trainer? You can’t do this alone. You need support so plan that out. Register for a class or take that walk Wednesday with a friend. Call a trainer or a sports med doc or a physical therapist if needed, so you can move better.

Periods of time off can break a plateau and even help reinvigorate your excitement and desire to exercise. Observing the Jewish holidays practically enforces a degree of moderation, and even regeneration (a key component of fitness), so don’t sweat it. It’s an overall sedentary lifestyle that becomes detrimental for our wellbeing but following these tips will allow you to ease back into sustainable exercise.

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Another version of this article appeared in LA Jewish Home October 20, 2022 (a newspaper serving the Greater Los Angeles Jewish Community)

Fitness Goals, General Health, Motivation

End of Summer thoughts

Kayla Goldwag

The end of summer/beginning of the school year brings such mixed emotions. 

This time happens to be the Jewish month of Ellul/the pre-High Holiday preparation time. We start to reflect on all of the things we have done and all we wish to accomplish in the coming year. We sometimes create grand goals like this year I will be able to fit into my (spectacularly smaller) outfit. This year I will become more fit (amorphous goal). Or this year I’ll eat healthy (whatever that’s supposed to mean..and often its overly restrictive and not sustainable long-term and will later boomerang back on your body and diminish your self-worth).

There’s a reason we’re not already there in that best bod ever right now. There are habits and skills that need to be established that maybe never have been or the pandemic blew to pieces as we simply coped. I am writing to caution you that as tempting as it is to do an accounting and draft big expectations with the thought maybe you will fall short of those huge goals but still progress will be achieved, you’re likely to be more successful with a different approach.

Let me challenge you to think first about which habits and skills need to be up to snuff in order to accomplish those grand goals and instead of focusing on the outcome, focus on the process- on becoming that version of you who does and thinks and eats like the person who has the outcome you desire.

Consider what baby step could be taken this week that is so small that its barely noticeable but takes you in the direction you want to go. Can you do that just for this month to show the universe this is who you are so the universe (insert your higher power here) can then assist? Would incorporating one vegetable into lunch or drinking a glass of water or simply slowing down to notice the taste of your food (but not all 3) be that thing? Would walking for 5 minutes be that thing? What 1 thing could you do right now and stick with forever? Think small and start..now! Need help? Go to the tab above that says contact me and we’ll make a workable plan.

Fitness Goals, Motivation

the War of Art

Kayla Goldwag
Book Review

I read an amazing book which I’m certain will help you overcome inner resistance- when it comes not only to your health and physique goals, but in nearly any endeavor that comes from our higher nature.

Activities which commonly elicit resistance include:

1. Creative endeavors and callings in the fine arts, writing, music

2. A program of spiritual advancement

3. Education of every kind

4. An act of political moral or ethical courage

5. Any activity whose aim is tighter abdominals, a diet or health regimen or a course or program designed to overcome an unwholesome habit or addiction.

In other words, any act that involves the delay of gratification in favor of long-term growth, health or integrity is likely to be met with resistance.

According to Steven Pressfield, author of the book the War of Art, resistance will tell you anything to keep you from doing your work. “It will purjure, fabricate, falsify; seduce, bully cajole.” However, the rule of thumb is the more important a call of action is to our soul’s evolution, the more resistance we will face pursuing it. Resistance aims to kill our genius; our unique and priceless gift we were put on the earth to give and when we fight it, we’re in a war.

Sometimes resistance takes the form of drugs, shopping, sex, tv, gossip, alcohol, or all products containing fat, sugar, salt or chocolate.

Fear and the degree of fear we have about an endeavor equates to the strength of resistance. If it meant nothing to us, there’d be no fear and no resistance. Yet its the fear that tells us this is what we have to do. This is where our growth is and our potential. Resistance feeds on fear. That is the battle.

Part of overcoming resistance it seems is to acknowledge that its there and prepare for the battle by going pro.. Enlisting help, and also by keeping on the daily task.

Sure we fear failure..but sometimes even more, we fear success. What will we lose on the way to success? It will change our identity. Perhaps success will change our friends. We may become estranged from all we know. Will we end up alone, unmoored? What happens actually is that we do change and we find friends in places we never knew to look, and we become more than we could have imagined.

My takeaway is that this book is about finding and becoming your true authentic self ..and in a city most known for celebrating what’s fake, its something ironically we probably crave the most.

If you are looking for help overcoming resistance and finally achieving the body of your dreams, learning a new fitness skill, or simply enjoying movement, contact me to book a session today.

Body Image, Fitness Goals, General Health, Motivation

Unlimited

Kayla Goldwag

Even if right now you are living with pain, obesity, gut disorders, sleep issues, low energy, or simply not feeling strong confident and energized much of the time, that doesn’t have to be how you feel forever. Everyone deserves to feel good in their body.

However, sometimes its FEAR that is holding us back. That F.E.A.R. serves a purpose …that is, until it no longer serves us. F.E.A.R. is an acronym which stands for false evidence appearing real. I’ve also seen it listed as F.A.T. False info Appearing True… What are some of these false beliefs?

  • Aches and pains are a normal part of aging.
  • I can’t afford the time or money to work out regularly
  • I’ve tried EVERYTHING when it comes to exercise but nothing works for me
  • I don’t have good genes for working out so I’ll never be good at it
  • I’m likely to get hurt if I work out and I don’t like feeling pain

Just look at some of these… are they real or have other DECISIONS been made which makes these appear like facts when in reality they are temporary.

For instance, can you really not afford the time or money it takes for an enjoyable workout? Or do you plan and save for other things and not prioritize your health? Could you reframe and exercise in 5-10 minute segments while baby is sleeping if you can’t get in a whole hour at once? Is midlife spread inevitable or a result of unwitting choices made from a lack of information about metabolism in midlife? Have you tried everything? Do you think that genes are destiny or that you can make choices which influence the expression of those genes-choices which can be mirrored by the next generation and become their inheritance?

In what way do beliefs such as these actually serve you? What are your F.E.A.R.S protecting you from? How do they constrain your potential? Do they do both?

I don’t think all limitations or limiting beliefs are necessarily detrimental! Sometimes they protect us from having to face deeper emotions we don’t necessarily want to feel or they allow for comfort. They serve us until they don’t serve us.

Consider unlocking your potential by trying this 7 day Unlimited Challenge. Its 7 days of access to unlimited on-demand classes.

https://getfitwithkayla.on.recess.tv/embed/checkout/explore/packages?
Fitness Goals, General Health, Motivation

Decide, Commit, Succeed

Kayla Goldwag

If you just think about something, if you merely try, it doesn’t usually happen. However, when you decide and commit and have a plan of action, that’s when you succeed.

It is when you don’t leave room for doubt that you’re most likely to succeed. 


Once you DECIDE, cement it as a priority in your daily, weekly and long-term goals so you can visualize it and realistically achieve it. 

Work BACKWARDS: 

The Fantasy: If anything were possible, what would that look like?

The Long-Term: In 5 years what would that outcome look like?

In A Year: What would the achievement look like a year from now?

Weekly: What is a realistic goal for this week

Daily: What can I do right now to get me toward my weekly goal.

Once you make that commitment, whatever it is; to create a happier life, to work out more, to take the weight off, to invest in clothes that are more flattering, to surround myself with emotionally healthy people…Put It In Writing.

So often, potential clients have their priorities out of whack. They are waiting for motivation to work out yet they want results NOW. I tell them, perspiration before inspiration.

Nothing is more motivating than success!

Think about this.. the Psychiatrist who sends her client to the gym before prescribing antidepressant or anti-anxiety medication doesn’t wait until her patient feels Motivated to work out. She sends them to me, a trainer, or to the gym FIRST.  The prescription to work out comes FIRST and then the motivation will follow.  (There are many studies that show exercise is sometimes more effective than medication….and still sometimes medication is necessary so speak with your own doc).

Think about it, in starting a new habbit, we understand intellectually what changes we want to make and why but if we wait until we’re inspired every single time we will likely never change. It is taking that step that causes the next one to be easier and more rewarding.

Another thing a lot of clients miss is to focus simply on the outcome on that fantasy goal and forget the daily and weekly goal that will get them there.. and a lot of the time, the focus is on an unrealistic outcome. Sometimes this is influenced by influencers on social media who are using filters on their photos and really painting an unrealistic picture that they themselves aren’t even living up to. 

Once you have mede a intellectual decision, a mental commitment, you will need to protect that sacred space by drawing a fence and a gate and a protective wall around it so you can nurture it to fruition. Want to know my BIGGEST tip last week to my 1:1 clients who are starting to see some doubts creep in?


To Get out of your own way. 
Cleanse and purge …your social media!!!

Surround yourself with supportive people and if you don’t have people in your life to support you, nurture yourself with podcasts, books, classes, and images which do support you – things that make you feel valued, energized, happy, supported…and be very wary of the FB and instagram algorithm. If you have not yet heard, the social media giant is purposely manipulating what you see in ways that are sabotaging your mental and physical health and that of your daughters. An inside whistleblower showed that if you’re already feeling crappy about yourself and look there for inspiration you’re likely to be fed more that makes you feel worse.. (see this article among others if you need proof) so guard your health and your heart please and stay the course -focus on the small daily goals and prune your social media accordingly.  

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Diet, Exercise, Fitness Goals, General Health

Just One Thing..

Kayla Goldwag

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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

Kayla Goldwag
 (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?

Kayla Goldwag

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

Kayla Goldwag

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?