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…

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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!

Exercise, Fitness Goals, General Health

Period.

Nearly every one of my female personal training clients had a question about their menstrual cycle this week. Really. It hit me like a sledgehammer that this week’s blog post must address these issues.

It’s like this: “Kayla, I don’t understand, I am working my butt off and eating right and this week I gained weight.”  Another was like this: “I’m just not losing. I am doing everything, well, OK I ate a few doughnuts, well like more than a few but anyway, the scale is going in the other direction and I have no energy all day for the last two days.” “I just started the pill and I think it’s making me gain weight. Do you think that’s possible?”

Did you just get your period, or are you expecting your period like today/tomorrow? The answer 100% of the time was YES!

I’m really not sure why this was so shocking to them. I mean, I practically have 2 wardrobes depending on where I’m at in my own cycle..but it could be that once they are down enough pounds to notice the difference or maybe because they are specifically looking for changes now they notice the scale may not move, or it may move in the opposite direction you want during the time when Aunt Flo decides its time to visit.

Its normal for Auntie to add a few lbs or even more right before and sometimes during her stay. No worries. So don’t jump off the diet and exercise bandwagon. Stay the course and these lbs will just be temporary. I KNOW it feels like the end of the universe when you wake up one morning and for what appears to be no good reason, your clothes are too tight after all that hard work. I even maintain a set of clothes which fit a bit looser for “those” times.

The period can bring with it all kinds of fun – constipation, bloating, moodiness, food cravings.  The science is out there to explain all the details about why and which hormones are doing what to cause it. Bottom line to limit bloating related weight – limit salt, lay off the alcohol, drink plenty of water (yes, drinking water won’t make you retain water), and try some relaxation like tai chi or yoga (avoiding inversions like head stands for prolonged periods). If your big event that you are trying to lose the weight for is during that time of the month, plan in advance to consume foods which have a diuretic effect like watermelon, cucumber, and asparagus. Have a little extra potassium – like bananas, coconut water, leafy greens.  If you’re totally beat, maybe increase some iron, like in beef (if you eat beef).  If you need to back off on the intensity of your workouts for a day or two that’s fine, but studies show that exercising even when you have your period can alleviate some of the crampiness and moodiness that comes along with it.

Also know that gaining or losing a significant amount of weight, or exercising excessively can change your menstrual cycle – making it longer or shorter. Mostly, its temporary…so pull out your list of coping strategies and have at ‘em.

If cramping is severe or weight gain, moodiness, lack of energy is extreme, you probably want to see a Physician! Endocrinology, Gynecology etc.

Finally, as for whether the pill can make you gain weight. Yes. It can. Those based on estrogen can make you gain, and some older birth control pills had an effect on insulin resistance. Your doctor may or may not tell you that your particular brand of birth control could make it hard for you to lose weight or may make you gain weight, whether from bloating, or other hormone-based reasons and effects. I would say that in the overall scheme of your life, having a baby will make you gain more weight most likely than the pill and if every other reason you are taking this pill is fine for you maybe you need to let go of the self-imposed mandate that you should be 4 lbs lighter right?! You could also speak with a registered dietitian about whether changing up your ratio or balance of proteins to carbs might help you out while you are on the pill. Ultimately, you are the world’s foremost expert on you. So if your body is telling you a medication is having a certain affect on how you feel, you owe it to yourself to research it and consult all the experts you need to make an educated decision about whether this is the right medication for you.