Stress Less With Mindfulness Meditation

Really enjoying this free app to reduce my stress. Sometimes the stress you are holding is releasing cortisol-a hormone that’s making you pack on belly fat. So even if you are doing the diet and exercise 100%, it can be the missing piece to finally banish the bulge. Release it here: Calm in the Storm: Stress Management and Relaxation by Tactica Interactive https://appsto.re/us/G2eL5.i

Exercise, Misc

Exercise and Emotional Trauma

One out of three women will experience a sexual assault, domestic violence, attempted assault in her lifetime! 3d002060-3ed0-4c3a-9011-79812960e2c2

As a fitness professional who works primarily with women, I understand the sense of helplessness, depression and other symptoms that can linger and hold you back from achieving your optimal health and well-being.  April is sexual assault awareness month and I’d like to talk a little more about how exercise can help in the healing process.

Post-traumatic stress disorder (PTSD) is an anxiety disorder triggered by witnessing or experiencing a traumatic event. Although it is commonly associated with combat veterans, it also frequently affects survivors of violent personal assaults (rape, mugging or domestic violence), childhood abuse, natural disasters, accidents and life-threatening illnesses.

Exercise can play an important role in helping clients with PTSD or who experienced a trauma recover and regain confidence. Exercise also addresses many of the health problems commonly associated with chronic PTSD, including cardiovascular disease and depression or other bodily manifestations of the emotional after-effects of trauma.

Mind-body exercises like yoga, low-intensity aerobic exercise, in addition to the sense of accomplishment provided by feeling stronger through resistance exercise are valuable components of a comprehensive treatment plan.(Tsatsoulis & Fountoulakis 2006)(Cohen & Shamus 2009)(Cohen & Shamus 2009).

Diaphragmatic breathing, muscle relaxation exercises and stretching are an essential component of all my training programs. Abdominal or diaphragmatic breathing has been shown to improve immune function, hypertension, asthma, autonomic nervous system imbalances and psychological or stress-related disorders (Jerath et al. 2006).

Symptoms of PTSD can vary from day to day and may be triggered by seemingly innocuous situations, such as loud noises or crowds. The bootcamp drill sergeant approach may really trigger someone for whom being pushed or yelled at was part of their traumatic experience. This is another reason why I think touching a client without asking permission or standing  too close to a client in general is inappropriate.

Sufferers of trauma often need a sense of control which they lack in other aspects of their lives. There is a risk these clients could develop unhealthy or unsafe approaches to exercise. It is my job to show my clients how to make sure that exercise does not become an excessive behavior.

I would welcome the opportunity to assist you in your journey to wellness, wholeness, health, fitness and peace.

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?



1455987_743692369040441_7586790813147492486_nMy friends give me a sly look when I tell them I bought myself a veggetti at Bed Bath n Beyond..I’m not saying it won’t help in the bedroom but its for the kitchen..to make spaghetti spirals out of your zucchini. Just top with sauce and you should be good to go…(minus all the extra calories and refined white flour in regular high-gylcemic pasta.) Now everyone can be happy. Sshhh..don’t tell the marketing folks who wrote “without the carbs” on the package that vegetables are carbs.