Category: Q&A

Exercise, General Health, Q&A

All About Sneakers.. and Vulnerability

Kayla Goldwag


I just LOVE new sneakers. It tumbled out of my mouth today while in session with a client. I just realized I’m probably a bit more enthusiastic about this than your average person– and typically when our reactions are out of proportion there’s a historical aspect for us in that area, perhaps something traumatic. I almost held back but decided if I show up authentically without shame and shared my story, maybe it will help me or someone else to shed some needless shame.

When I was a little girl, my feet were so narrow I had to shop at a specialty shoe store where kids with wide feet and narrow feet and old people needing orthotics shopped. Some had feet so swollen they looked like bricks. I wanted so bad to wear Nikes like everyone else with medium feet and shop in a regular store. Shoes didn’t fit me right and it was hard to be comfortable. Still is; but one summer in an effort to try and get my feet to spread I wore moccasins. The front of my feet did spread but the heel didn’t, so I have narrow heels and need a shoe with a wider forefoot to make me comfortable but learned how to tie shoes in a runner’s loop so the heels don’t slip and now I can wear sneakers from lots of brands.

The pleasure I get from the comfort of new sneakers is enormous probably because of all I have had to go through. Well, it turns out my client then shared that her kids suffer with narrow feet and her boys have difficulty with heel slippage. I was able to share the special way I tie my shoes with her and save her kids from those heel blisters.

So basically because I was willing to be a little vulnerable, someone else didn’t have to suffer. The message: Be courageous. Healed? Pay it forward!

When your heel isn’t held firmly, your foot can slip forward and bump your toes against the front of your shoes. 

Your fix is the Runner’s Loop:

  1. Lace your shoes normally, crisscrossing them until you reach the second eyelet below the top on each side.
  2. Instead of crossing over again, pull each lace end up on the same side, inserting it into the top eyelet on that side; you’ll form a loop.
  3. Pull each lace end across and through the loop formed on the opposite side of the shoe.
  4. Pull the lace ends up and out a few times in order to shrink down the loops so that they hold the lace securely on each side.
  5. Finish by tying your shoelaces in the usual way.

Many shoe designs are built specifically to allow for the runner’s loop: They provide extra length in the laces and specific alignment of the last eyelets to give you the option of tying it.

Sneaker sales are historically on in January and April and you should replace your sneakers every 4-6 months depending on usage. Running shoes should be replaced every 300–500 miles. That’s because it’s around this point that the midsole cushioning on most shoes will lose resiliency and stop absorbing shock as well as when newer, which can cause more impact on your muscles and joints. This means that if you average 15 miles of running per week, then you’ll need to replace your shoes approximately every five to eight months. (If you track your runs with a GPS watch or your smartphone, it’s simple to figure out when you’re in the 300–500-mile range; otherwise you can estimate based on roughly how much you run each week.)

Here are additional factors that affect when to replace your running shoes:

  • Minimalist shoes have less cushioning, so expect them to be done around 300 miles.
  • Traditional running shoes and maximum cushioning shoes tend to last until around the 500-mile mark.
  • Heavier people will get fewer miles than lighter people, regardless of shoe type.
  • If you wear your running shoes casually, those miles also count toward the total.
  • Dirt on your shoes is no big deal, but if you see significant wear and tear, it may be time to retire your shoes. Keep an eye out for heel damage, worn soles and rips and tears.
  • If you notice new discomfort in your feet, legs, knees, hips or back after running, it may be time for a new pair of shoes. The same is true if you’re getting blisters or feeling hot spots where you never used to.

Q: Do I need Cross-Trainers?

Cross Trainers offer more lateral (side-to side) support than running shoes. Cross trainers allow for quick pivots, stops and starts whereas running shoes are often slightly elevated in the heel. An elevated heel in a running shoe helps propel a runner forward but doesn’t allow for the same side to side support in the forefoot needed in many HIIT workouts. It also shortens the calf muscle similar to a formal dress shoe or pump. This prohibits the athlete from achieving a full range in the squat or the lunge or the dead lift. I do suggest wearing cross-trainers for most personal training sessions and group fitness classes. There are a number of companies that make cross trainers and I don’t have a particular preference on brand. Find what fits well.

I have recently tested a few. If you have never tried a cross trainer or want to feel for yourself what qualities I have in mind for a good cross trainer in general for any of the workout classes or trainings I teach I have listed below, some good ones to try. When you try sneakers for cross training or any sport, practice the ways you will use those sneakers in the store! Yes, you may look a little funny, but its an athletic store and it only takes a few seconds to jump, do lateral lunges and pivot.

Nike Zoom Super Rep Go 3 Flyknit
Nike Free Metcon4 (11 different colors for women)or Metcon 5 (comes in 5 colors for women). I love this one for Metcon workouts, HIIT etc if it fits your foot and you like a sock type feel with a lot of flexibilty in the forefoot. Be prepared to try different sizes.
Nike Air Zoom Super Rep 3
Nike Renew- good for NARROW feet (I prefer the older model without the stretch strap across the top [seriously, what were they thinking?] which can still be found at Citadel outlets in White only)
Nike Air Max Bella Tr 5 Premium- only recommended for WIDE feet

I generally find Nike to run a little shorter heel to toe/smaller than some other brands. Keep this in mind and know that different models have variations as well. I like to order a couple sizes and select which is the better fit- which is typically a half size larger than your dress shoes. These are fairly easy to find around SoCal. Footlocker, Nike at the Grove, most malls will have one or more models.


ASICS only makes one shoe line that is suitable for training and is able to adequately support lateral motion. The Gel-Quantum series (360, 180, 90) are cross-training shoes that can be used for gym workouts such as lifting, cross fit, HIIT, P90X, Zumba, aerobics, or general sports activity. These shoes are not available in wide widths. I personally prefer the cushion and bounce of the 360 which has gel throughout the bottom for an extremely springy and resilient feel. Sizing is pretty true. I take the same size in Asics as Nike however the Asics generally offer more toe room. Since the Asics store in Century City closed, they are difficult to find in SoCal. Try the Asics site, Amazon or Zappos. The version 6 and the 7 are recommended in the Quantum 360. Color choices are somewhat more limited but something should suit as they’re not too crazy.

Reebok recently released the Nano3. It has a slightly different sole than the Nano2 which I found had an excellent fit for many types of feet and plenty of lateral support. It was a more grounded feel shoe overall and recommend if you prefer a firmer stiffer ride. The Nano 2 or 3 would be great for heavy lifts due to the flat rise on the sole. I also like these for boxing/kickboxing since I can pivot easily on some surfaces and yet allow for lateral support for quick stops and starts and lunges. In the x2 I took my regular size (which is a half size up from my dress shoes) whereas in the x3 I took the same size as my dress shoes (so they do run a little large IMO) The nano 3 also has an extra hole for a runner’s loop if you like to lock your ankles down a bit more. Both nano 2 and 3 feature a wider toe box and the shape of that toe box is slightly narrower on the side of the 3 than the 2 but both are the wider and roomier than many cross trainers on the market now. They also come in 10 colors for women and 14 colors for men!!!! Can you resist a lilac sneaker? They can be a little difficult to find in SoCal. I recommend the Citadel Outlets since they sometimes have them on sale or you can find the Nano2 if you are more budget conscious. DSW sometimes has as well.

Ryka makes good cross trainers. They design shoes specifically for women. Difficult to find this brand outside of Nordstrom Rack or Marshalls locally. Worth a try. They really “get it” when it comes to shoes for specific sports like dance fitness or kickbox or lifting.

Women’s regular is a B width whereas men’s shoes regular are a D width. Keep that in mind should you think your feet run wide or they’re out of your size in another brand.

I love cross trainers for cross training, weight lifting, HIIT, and kickbox. My preferred wear all day everyday or stand and wash dishes or go for a long walk shoe is still going to be a running shoe or at least a walking shoe with good stability.

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Exercise, General Health, Q&A

Is it OK To Exercise When I have a Cold?

Kayla Goldwag

(Also appeared in LA Jewish Home 1/12/2022 p.34)

Before the ink dried on my own new year’s fitness resolutions, the universe conspired to give me a one-two punch right back into bed with a cold. That got me thinking about the time back in college when I saw others “push through” a cold with exercise. My try at the same routine, back then, landed me in the infirmary with a case of mono. So, is it a good idea to work out when you’re sick or not?

The answer is clear – yes and no!  Now that fitness is my career, I see a lot of objective differences between “working out” and physically moving the body, and it’s not just because “your workout is my warm-up.” [I don’t actually say that.] Seriously though, intensity is subjective and relative to the individual and also plays a role in the decision of whether you should work out with a cold and at what intensity if you do. Whether or not it’s advisable to work out also depends on your cold symptoms.

A workout that makes you breathe heavily, sweat, and work hard to the point of some discomfort, awakens a stress response in the body. When we’re healthy, it is precisely the adaptation to that stress in a progressive way that makes us stronger. Healthy bodies can adapt to that stress. However, the stress of this intense workout can overwhelm the immune system. This isn’t generally recommended when you’re sick. When you train hard, your body needs to repair the muscles that have been worked and this can further weaken your immune system. 

Some find that lower intensity movement including things like:

  • Walking (preferably outdoors)
  • Leisurely biking or swimming
  • Some types of Yoga or T’ai Chi

…can boost immunity and help you recover faster (unless you are out of shape and/or have other stressors). Let your own perceived level of exertion be your guide in determining what is low intensity. 

What shapes this recommendation is the scientific research which shows that when a healthy person exercises consistently and moderately, it strengthens immunity over time. Unusual, infrequent, sudden high intensity, or long-duration sessions can hamper immunity. Even more so, you should take it easy when sick. 

Besides your current fitness level and consistency, consider what other stressors you may be facing on a given day. Anxiety, relationship stress, financial, career, environmental (hot/cold temperature outside), diet, sleep quantity and quality, age, obesity, and many emotional and physical health issues all play a part in your immunity and resilience.

I typically tell clients: Don’t exercise if you have a fever, widespread muscle aches, or fatigue; if your symptoms are “below the neck”—like diarrhea, upset stomach, chest congestion, or hacking cough.

However, it may be ok to exercise if your signs and symptoms are all “above the neck” — symptoms such as sneezing, nasal congestion, runny nose, or minor sore throat. If you choose to exercise when you have a mild cold, I recommend that you reduce the intensity and length of your workout so as not to risk more serious injury or illness. Also, be considerate and don’t contaminate others. Avoid the gym or other public places.

Listen to what your body is telling you! If you feel miserable, take a day off or even a week off. The few days won’t really affect performance. 

Be sure to resume your normal routine gradually as you start to feel better. For instance, if you were sick for 3 days, consider taking 3 days to ease back in. Check with your doctor if you’re still unsure if it’s OK to work out.

If you’re healthy and want to prevent getting sick, the good news is that consistent, moderate exercise most days of the week is preventive for illness. Manage your stress and recovery, especially if you exercise with intensity. Wash your hands.

References:

Laskowski, Edward R. M.D. Exercise and illness: Work out with a cold?

(June 18, 2011) Retrieved from:http://www.mayoclinic.com/health/exercise/AN01097

Diet, Exercise, General Health, Motivation, Q&A

Q & A: Can people who exercise “get away” with poor food choices?

Kayla Goldwag

My short answer is Yes and No…

In a small study of  two groups of 7 participants, one group exercised for at least 30 minutes of moderate intensity or higher at least 3 times a week. The other group worked out less often and less intense than the first group. 

All 14 participants were fed the same high fat 960 calorie breakfast meal. (2220 mg sodium, 48 g of fat, including 16 g saturated fat and 4.5 g trans fat..280mg. cholesterol)

After the high fat meal, they measured obstruction of blood flow in the brachial artery (-the one just above your elbow crease on your arm)..The less active group showed a greater obstruction of blood flow through the artery- it was narrowed,  while the more active exercisers had no change.

Both groups experienced an increase in triglycerides (triglycerides are an ester of glycerol and 3 fatty acid groups. High levels of triglycerides indicate an increased risk of stroke.) The more highly active group’s triglycerides rose by 47% but the less active group increased triglycerides by a whopping 184%

While exercise is protective against disease, and people who exercise may be more able to get away with poor food choices, but not on a regular basis. 

Johnson, B.D. et al. “Vascular consequences of a High-Fat Meal in physically active and Inactive adults.’  Applied physiology, nutrition, and metabolism, 36, no3. (2011) 368-375

Exercise, Flexibility/Stretching, General Health, Injuries, Personal Trainers, Q&A

Muscle Cramps During Exercise?

Kayla Goldwag

Screen Shot 2019-04-30 at 7.19.43 PM Why Do I Get Muscle Cramps When Exercising and What Can I do about it?

You’re really jammin’ on your workout and then suddenly it happens, your muscles just cramp up and you can’t go on. Maybe a charlie horse hamstring or a calf pulsation ..What gives? Well there are many factors that could cause it and that’s why I often ask my clients if they have eaten recently and I also review their training program and ask about their activities between training. Aside from medications (like those for high blood pressure and cholesterol) and nerve issues, there are many factors which can cause cramping including overexertion, dehydration/electrolyte imbalances, inadequate nutrition, or chronically tight muscles.

When someone is new to fitness, deconditioned, or working out harder than they usually do, muscles are subjected to forces much stronger than that which they are accustomed. As a result, they may go into a spasm as a protective mechanism to prevent injury. Isn’t the body marvelous! Okay, it may not feel maahvelous at the moment. If this is the situation the obvious solution is to get more fit- gradually. Things like interval training will build up your endurance: both cardiovascular and muscular.

Another factor which often leads to cramping is dehydration. Potassium, magnesium, calcium and sodium in and out of the muscle and surrounding tissues maintain an electrical charge which allows it to do its work. When the levels of these minerals aren’t adequate or in the right amounts or the fluid which carries them in your body-H2O-water isn’t adequate, the muscle either can produce a weak contraction or make a contraction that fails to let go-a cramp.

Most people do get enough sugar and salts in their diet. Unless you are a serious athlete your issue is likely to be dehydration rather than inadequate salt intake. Make sure to hydrate before, during and after your workout. Consider avoiding caffeine and diuretics.

However, some people are sweating so much in their workout and having water but are not replenishing their sodium fast enough and water alone won’t relieve the issue. Typically this isn’t something happens in a one-hour training session but more of a marathon training of 90+ minutes of moderate to intense exertion. Researchers at Brigham Young University found that salt inhibits the message the brain sends to nerves which cause muscles to cramp. (It was a study where they made athletes cramp and then fed them pickle juice and it worked to stop the cramp within seconds). So you could try having something salty to relieve the cramping.

Low Potassium levels can contribute to cramping. Try eating potassium-containing foods such as banana, avocado or oranges at least once a day.  Calcium and Magnesium found in dairy and nuts can also help reduce cramping events. .

Some clients think that carbs are the enemy. However carbohydrates are the primary fuel for aerobic activities. The muscle can only store so much glycogen to fuel the workout and at a certain point it can become depleted. It takes about 60-90 minutes to deplete the glycogen stores but if we’re working very intensely it could become depleted in 45 minutes. Muscles need energy to contract and to relax.. So adequate fuel in the form of complex carbohydrates like whole grains and fruits can totally be part of your healthy lifestyle and may help performance.

Some researchers hypothesize that shortened/tight muscles- like shortened hamstrings from prolonged chronic sitting are more likely to cramp. The solution then is to become a regular stretcher. Things like standing toe touches, down dogs from yoga, lunges or similar modifications against a wall or using a chair etc can stretch the calf and hamstring area.

At this point you may be wondering why am I writing to you about cramps just after Passover?

I always think of cramps during Passover because while pregnant in 2002 or 2003,  I got the worst cramp that would not go away. I turned to Rabbi Blumenkrantz’ Passover book for a remedy in 2002 and on page 486 he writes, “ Vinegar is high in potassium and low in potassium levels;may cause some cramping, For best results, drink a mixture of 2tsp vinegar and one tsp of honey in a glass of warm water.”  Worked like a charm.

If you have fitness questions that need answers, write to me Kayla@getfitwithkayla.com

–

 

Exercise, Q&A

Kayla’s Functional Fitness for Small Groups

Kayla Goldwag

Screen Shot 2018-12-30 at 11.15.09 PM

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.

 

Q&A, Soreness/Pain

Q&A: Low Back Pain

Kayla Goldwag

lowbackQ:  I was standing and praying all day in Synagogue for Yom Kippur – at least 3-4 hours at a stretch and I had a long walk there from my house, too.  My low back is aching.  Is yours?  Do you have any exercises I should do?  I hear that I should strengthen my abs but my stomach is strong already.  Please don’t use my name in your blog post. I don’t want people to think I am unhealthy.  It just came up because I was standing so long on Yom Kippur and not something that happens to me all the time.

(Achy Back, Some Synagogue in America–Name withheld upon request)

A:  Dear Achy Back,

Don’t worry. Nobody will figure out who you are!  80% (some experts even say 90%) of Americans suffer from low back pain at some point. The majority of folks suffering are between the ages of 25 and 60.

Most cases are due to poor body mechanics – posture/muscle imbalances and not from things like cancer, arthritis, or fractures, bone loss or kidney stones etc.  Though those things can also cause back pain.   Before simply pointing you in the direction of some good core strengthening exercises (as opposed to ab exercises like situps/crunches), the better more complete approach would be to do a postural assessment to see if any muscle imbalances might be causing your discomfort.

A few postural deviations which can lead to low back pain include lordosis (sway back/overly arched lumbar spine and an anterior pelvic tilt), kyposis (hunch back, rounded shoulders and perhaps a forward jutting head) or hip and shoulder height discrepancies which might indicate a spinal curviture/scoliosis.

For those who tend toward lordosis and have an anterior pelvic tilt, I would strengthen the abdominals and stretch the iliospoas and erector spinae muscles.  For those with kyposis, I would strengthen the mid-trapezius and rhomboids and stretch the chest – the pectoralis major and the anterior deltoids.

Performing traditional ab exercises without proper lumbo-pelvic-hip stabilization has been shown to increase pressure on the discs and compressive forces in the lumbar spine actually.   So I think it would be more prudent to work on core stability before building you some abs.

  1. The drawing-in maneuver:   Get on your hands and knees on the floor like a dog.  Make sure your hands are under the shoulders and your ears are in line with your shoulders and there’s a straight line – ears, shoulders and hips.  Knees are directly under the hips.  Maintaining this neutral spinal position, now pull the region just below your belly button toward your spine.
  2. You can also lie on your back with your knees bent, feet on the floor, toes pointing straight ahead, arms and palms down at your sides and lift one leg at a time marching.
  3. Floor bridge.  Staying on your back with knees bent, feet shoulder width apart, arms by your sides, palms down, push though your heels and raise your hips off the floor as you draw your navel in and activate your butt muscles.  Raise your hips until your knees, hips and shoulders are in a straight line.  Slowly lower to the floor.
  4. Floor prone cobra:  Lie on your tummy on the floor, arms at your sides, palms facing the ground.  Draw your navel in, activate your butt muscles, pinch your shoulder blades together as you raise your head and chest off the floor.  (Keep legs and hips on the floor.) Hold for 1-2 seconds and slowly return to the floor keeping your chin tucked.
  5. Plank.  Lie with your belly facing the floor, feet together, elbows under shoulders and forearms on the ground.  Draw your abs in and activate your butt muscles.  Lift your whole body off the ground.  The only parts touching the floor are the balls of your feet and toes, and your elbow and forearm and fist/hand.  (If this is too difficult, you could do it in a modified push-up position – knees and hands on the floor)

Once your core is stable, we could build you some abs and strengthen your low back more to further improve your kinetic chain and prevent the low back pain.  Remember not to hold your breath during these exercises!!

Here are a few other tips to prevent low back pain: maintain a healthy weight, stay active, lift with your thighs by bending at the knee instead of the waist when lifting heavy objects and avoid twisting while lifting. Wear low-heeled shoes.

Diet, Q&A

Juicing – Good or Bad?

Kayla Goldwag

I was asked this question 3 three times last week in more or less the same form:juicing

“Kayla, I have some weight to lose and I was thinking about juicing, you know, drinking lots of fresh fruits and veggies all day. What do you think of that? Is it safe and effective?”

ADVANTAGES
It’s easy to see the benefits of juicing.

Most of our diets are too high in fat and lacking in necessary nutrients.

We don’t consume enough fruits and vegetables.  Some proponents claim the antioxidant vitamins, chlorophyll and enzymes, as well as the water content of fresh fruit and vegetable juices help keep us strong, healthy and more resistant to disease.

If you don’t enjoy eating fruits or vegetables, juicing can make eating them more pleasant.

When sweetened with beets or apples or bananas and oranges, you hardly notice the bitterness of vegetables such as collard greens and kale.

You can also get creative with your combinations.  It can also be convenient – you can have it on the go, in your car or at your desk.

It’s also an excellent way to boost your fluid levels since fruits and veggies are water-rich and it is a far better choice for hydration than coffee or soft drinks.

Fresh juices also don’t contain any preservatives or chemicals like factory processed drinks can.  It can be good for those who have difficulties digesting fiber to get their nutrients.

DISADVANTAGES
There are some drawbacks however.

Many fruits are high on the glycemic index, meaning they contain a lot of sugar and the impact on your bloodstream is higher than if you had consumed the whole fruit with all of its fiber, which can slow down the impact of those sugars.

When the body has to cope with an high increase of blood sugar, the pancreas has to release insulin.  The yo-yo effect it has on your system can give you spikes of energy followed by feelings of sluggishness and lethargy.

It can also make you store fat.

Further, for diabetics and those who need to limit their sugar intake, its not always the best choice.

Fruit juices can pack a lot of calories.

Juicing can take out the fiber of the fruit and vegetables and we need that fiber, not just to slow down the absorption of the sugar, but for aiding the absorption of nutrients, for the health of our colon (fiber keeps us regular and reduces the risk of colon cancer).  Fiber helps you feel fuller longer too.

Some vegetables are actually better for you when cooked!

It can also be time consuming and expensive.  Juice tastes best freshly made. It loses some of its nutritional value as it oxidizes in the fridge and can taste less appetizing. Juices are best consumed within a day to keep all the enzymes.  Not everyone has time to do all the cutting and peeling daily.  Plus, juicers can cost $200+ and you need a lot of fruits and veggies to produce a lot of juice.

Cleaning out that juicer is also time-consuming. (Of course you could purchase juices at the store and give up some of the nutritional value for the convenience.)

What about protein??  You need to consume certain number of grams of protein per day and I’m pretty sure if you are consuming fruit and vegetable juices for every meal you won’t get it.  (To get the number of grams of protein your body needs, take your weight in kg and multiply that by .8 to get the number of grams of protein you must consume daily).

BOTTOM LINE
So are you for it or against it Kayla?

Well, I’m for it and against it.

If you are struggling with your weight, the sugar calories in all the fruit juices might not help you out.   If you want to have a cup of juice and weight is your concern, make it a cup of juice that’s mostly veggies – or at a minimum, include some veggies you wouldn’t otherwise eat if they weren’t covered in fruit juice.  And make it a snack, not every
meal for the whole day or you will be missing out on important protein and fiber and necessary fats.

Another option is to use a blender – so you get the fiber as well as the juice..and add in some Greek yogurt for protein, or a protein powder, to make it a meal.

Consume the same day or freeze for maximum freshness.

Overall juicing, can be a good thing but please use the rule of moderation and eat real food, not just juice all day long for every meal and consult with your doctor or Registered Dietitian for specific meal plans — (I work with two Registered Dietitians whom I trust and would be happy to refer you).

Remember, do not drop your calories below 1200 for women and 1400 for men or you run the risk of metabolizing your own muscle tissue for fuel.  While you will lose weight at these dangerously low calorie levels, you will be slowing down your metabolism and when you do finally eat normally, you will pack on weight that much more readily and likely have more difficulty getting it off.

Eating healthy is important, but don’t delude yourself into thinking you can skip your workouts because you had some juice. You need a sensible diet and exercise for sustained weight loss.

Diet, Exercise, Q&A

FAQ – Diet Without Exercise?

Kayla Goldwag

Dear Kayla,4803786_s

Ever since I learned that 80% of fat loss has to do with diet, I think I lost my will to exercise. I kind of know its good for me and every time I see you, I think to myself I should do it, but I don’t really feel motivated.—M. from Los Angeles

———

Dear M,

It’s great that you are becoming educated about your body.  Its true that diet, including what you eat, when you eat it and in what quantity has so much to do with weight loss.  Trainers like me can only help you maximize the other 20% of the picture when it comes to getting you to your ideal body weight.

But there’s more to life and more to being healthy than simply being thin!  You can be thin and not necessarily be healthy.  I’d like to think I help people do more than look hot in their skinny jeans–we are talking about quality of life and possibly the duration of your life as well!

So, you mean you are dieting, but you aren’t exercising?  Ouch.  You could be losing muscle, too…That’s not pretty.  There are so many benefits to regular exercise:

Exercise decreases your risk of some cancers:

Cardiovascular activities have been shown to reduce cardio vascular disease risks because they:

  • Decrease triglycerides
  • Increase HDL cholesterol
  • Reduce resting blood pressure
  • Reduce insulin needs
  • Reduce blood platelet adhesiveness
  • Increase stamina, endurance and energy
  • Strengthen the heart
  • Decrease heart rate and blood pressure at sub maximal levels
  • Increase maximal oxygen uptake
  • Improve immune function
  • Improve sleep

Strength Training Benefits Include:

  • Increased functional ability/ability to perform the activities of daily living. (Being more fit means you can do more with less effort)
  • Increased bone density
  • Decreased sarcopenia (age-related muscle loss)
  • Potentially increased metabolism (making it easier for you maintain a healthy weight)
  • Decreased risk of injury
  • Increased strength of connective tissue
  • Increased motor performance
  • Improved feelings of well-being and self-confidence

Additionally, circuit weight training (where one resistance exercise is performed one after the other without rest for 20 minutes or more) may result in:

  • Reduction in blood pressure at rest
  • Improved lipid profile
  • Improved glucose tolerance

Just stretching alone can provide the following benefits:

  • Decreased stress
  • Relief of muscle soreness
  • Decreased muscle tension
  • Improved posture
  • Decreased low-back pain
  • Improved ability to perform daily activities

It’s a choice, really. You have to make the time for exercise and you have to choose to make exercise a priority or it won’t happen.

There are lots of things we know we should do in life that we don’t necessarily want to – change diapers, pay taxes etc. but we get through it. Maybe you haven’t been able to find something fun?  If you can’t–just do it anyway!

Ideally for optimal health, we want 3-4 days a week of cardio and 2-3 days of strength training.  Flexibility training could take place 2-3 days a week, but ideally 5-7 days/week.  If you have been sedentary, you will need to start slowly and work up to this ..for example start walking maybe with just a 10 minute walk a few times a week and increase the duration and/or distance as you build your strength.

Both a sensible diet and exercise are needed to achieve optimal health.

Hope to see you Monday for cardio kickboxing!

Flexibility/Stretching, Q&A

Stretching: When, How, and for How Long?

Kayla Goldwag

Stretching: When, How, and for How Long?

Most exercisers know that flexibility is an important component of fitness. Stretching can not only prevent injuries, but increase blood circulation, increase your range of motion, and improve your performance. What many exercisers don’t know is when to stretch and for how long.

Adding to the confusion, is the controversy which has arisen in the fitness industry itself regarding whether or not to include static (non-moving) stretching in the warm-up.  According to the Aerobics and Fitness Association guidelines published in 2010, light, preparatory stretching is optional during the warm-up. based upon the needs of individuals the activity or environment. *  More intense stretches held longer than 15 seconds belong at the end of the workout or during the cool-down phase.  Aside from the controversy surrounding static stretching during a warm-up, exercisers can also do dynamic stretching and/or movement rehearsal as part of the warm-up. Examples would include shoulder circles, side to side lunges, and other fluid movements.

I remember the days when we would commonly stretch before the warm-up…on cold muscles. The problem is cold muscles are more prone to over-extension tears, strains, and other injuries. Once blood is flowing and the heart rate is elevated, muscles can be stretched more safely.

If you have a fitness question you would like me to answer please send an email to Questions@GetFitWithKayla.com

*AFAA Basic Exercise Standards and Guidelines Reference Manual. Fifth Edition 2010 p. 26