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, 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…

General Health

How To Talk To Yourself About Your Body

– 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.
Diet, Exercise, General Health

Are You Skinny Fat?

fatIt has been a colorful 2 weeks since I last posted.

I have been substitute teaching PE at an all-girls private High School.  When I took the 9th graders, split them into groups to do resistance exercises circuit-style, one group assigned to do sit-ups couldn’t execute a single sit-up with proper form.  One pretty young thing just lifted her head up and down while laying on her back. It was so sad.

I explained to them the many health benefits of exercise.  I don’t think they were incredibly impressed.

I explained how 65%+ of Americans are overweight – which puts them at all kinds of health risks from diabetes to heart attacks and cancer.  They could even quote back the statistics to me…and nobody seemed to think these numbers had anything to do with them.  If you look around, its usually like a carnival house of mirrors with all kinds of distorted bodies peering back at you – distended bellies and all, but this group was actually relatively thin looking.  From all outward appearances, you would assume they are a healthy bunch.  So I think the girls figured they don’t really need to exercise.

That’s simply not true!  There’s something called Skinny Fat – medically, the term is metabolically obese, normal weight (‘MONW’).  Not enough lean muscle.  Or your ratio of muscle to fat is off-kilter.  For instance, a body-fat of 24-39% is high by medical and health standards, but with good genes and bone structure you might appear thin.  Yes, its also true that if you fit into a size 2, but you still jiggle while you wiggle and your skin feels spongy…there’s a good chance you fit the definition of skinny fat.

Actually, a Skinny Fat person can have the same health risks as someone overweight/obese—or worse.  The shocking news published in the Journal of the American Medical Association is that nearly 1 in 4 skinny people have pre-diabetes and are metabolically obese.   Skinny people diagnosed with diabetes have twice the risk of death than heavy people with it.  Could be that having some extra muscle from lugging around that extra weight is protective?

In other words, a heavy fat person with a good amount of muscle might be healthier than you, Miss String-Bean!  Yeah, fit people come in all shapes and sizes is what I am saying.

Why am I so passionate about this subject?  Because I have been Skinny Fat myself.

Thanks to genetics and bone structure, I appear taller and slimmer than I actually am.  Many years ago, after the birth of my second child, I went for my annual physical.  The doctor looked at the results of my blood tests and asked what I did for exercise.  I told him “I chase toddlers. ” He went on to tell me that although I was active and exhausted from all the chasing of my kids all day long, I was actually 33% body-fat.  I was obese.  I gasped – but I’m not that heavy according to the scale!  He said if I were older, he would have put me on a statin drug because of my cholesterol numbers and that I should start an exercise program (I had not done regular exercise since High School) and eat oatmeal for breakfast.  I joined a gym and attended classes religiously, ate my oatmeal for breakfast, backed off on the fancy coffee dessert-drinks, and within 3-6 months I had lowered my cholesterol 13 points.  This was the start to my journey of becoming a fitness professional.

There are a number of tests your Doc can run to see if you are Skinny Fat, including a fasting glucose tolerance test, HDL, triglycerides, blood pressure, NMR lipid particle test.

So how to fix it when you are Skinny Fat?  Pair a lean protein with a healthy low GI carb at every meal in order to keep blood glucose levels steady.  For instance, an apple with some almonds, a hard boiled egg and oatmeal, celery and peanut butter, rice and beans, chicken breast and bell pepper.  Don’t drink your calories.  Get enough sleep.  Do resistance training with cardiovascular intervals…just like I have been doing with all of the classes I have been teaching at school this week.

Don’t worry – if you lift more than 2 lbs you aren’t necessarily gonna bulk up and look like a female version of the Hulk!  If you would like more help finding a fitness program to help you avoid being Skinny Fat, drop me a line or take one of my classes this week!