BLOG 17 ADDITIONAL BENEFITS

BLOG 17 ADDITIONAL BENEFITS

We primarily focus on the physical benefits of exercise and what is does for appearance. We also know that is helps prevent diseases and can lower our cholesterol and blood pressure. In our fast paced society filled with demands from work, family, and relationships, now more than ever our mental health is being impacted by all these obligations pulling us in different directions. Once again, exercise comes to the rescue. So let’s take a look at how physical activity benefits our mental health.

Exercise can improve your mood and give you an emotional lift. According to the Mayo Clinic, “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem” (http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389). It is important to feel a strong sense of self-worth. After a workout, I definitely feel accomplished and productive. The feeling of working hard and challenging myself does lift my mood and gear me up for the day. I feel empowered and energized.

Working out can reduce stress because it, “increases concentrations of norepinephrine, a chemical that can moderate the brain's response to stress” (http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html). Happy chemicals are released which are called endorphins, which can help alleviate depression. It’s a form of medication for symptoms of depression. I like to take clients outside to enjoy the outdoors and this also gives them their dose of Vitamin D, which can help reduce depression as well. I know first-hand the benefits of exercise on depression and anxiety. In fact, the last few days of my New York trip, I felt so antsy and on edge from not being as active as normal, that my restlessness made me feel stressed on my vacation. Exercise districts me from negative thoughts and worries.

In addition to improving mood, exercise can boost your energy levels and help you sleep better. Of course you wouldn’t want to exercise right before bed though. It is also a great way to increase social interaction. Meeting people who are committing to healthy lifestyles like yourself is a wonderful way to discover new relationships that support your endeavors. Another new benefit I hadn’t thought about was that exercise helps with addiction recovery: “Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can't fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time” (http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html). Instead of being self-destructive, exercise is a way to discover how to start taking care of yourself and feel better about yourself. One learns to cope in a healthy way.

Each of you motivate me and inspire me to do my best as well, so I really benefit from the social inaction and accountability of my clients. I practice what I preach, so when I’m not happy with my efforts, I have no place to scold you. That’s why I’m always on my game. Of course the physical benefits motivate me, but what exercise does for my mind is just as powerful. I’m addicted to that “happy chemical” release, and I hope that I can help you join my team and make a commitment to help ourselves improve our self-worth, confidence, and overall mood as we strive towards a healthier lifestyle together.

BLOG 16 DITCH THESE HABITS

BLOG 16 DITCH THESE HABITS

We all have our vices. We all have habits we have hung onto forever that we are well aware need to be given up. Somehow along the way, time has flown by, life took over, and we cycle through the stages of giving up our vices then slipping back into our old ways. You can’t deny, “Old habits die hard”. Maybe understanding the implications of these habits on weight gain will be an eye-opening deterrent. So let’s take a look at how smoking cigarettes, alcohol consumption, and drinking soda, can impact our fitness journeys.

A popular idea is that cigarette smoking helps control body weight. For example, cigarette advertisements from the 1930s suggested that women should, “Reach for a cigarette instead of a sweet” (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195407/).  Furthermore, “Young adults who are trying to lose weight are 40% more likely to smoke cigarettes. Because smoking is often thought of as a way to control appetite and weight, quitting smoking means the absence of this control strategy” (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195407). Rather than eat, one might have a cigarette. I read, “Tobacco companies modified cigarettes to give them appetite suppressant qualities as late as 1999, revealed a 2010 study by Swiss researchers, published in the European Journal of Public Health” (http://www.livestrong.com/article/515745-cigarettes-weight-loss/). The fear of weight gain after quitting is why most smokers don’t want to stop, regardless of all the other health consequences smoking causes. Nicotine does speed up your metabolic rate, so quitting would affect this. However, from an exercise stand point, nicotine does affect your cardiovascular performance and output. Therefore, you are not able to perform at your best. The “smokers cough” impairs one’s ability to really step out of their comfort zone and challenge their cardio. As a personal trainer who believes in lifestyle changes that last, smoking is a habit that over time most clients like to eliminate as they start to see and feel the changes in their body towards a healthier self. But let’s not forget the other side effects of smoking that could also impact overall health such as lung cancer, heart disease, stroke, and COPD.

Alcohol is a very popular part of our culture and is a social activity many take part in. Alcohol does have an impact on our body composition. Simply put, “Unlike macronutrients such as carbohydrates, proteins and fats, alcohol supplies what nutritionists often refer to as empty calories: calories without nutrition. To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage” (http://www.bodybuilding.com/fun/drobson194.htm). Alcohol has twice as many calories as carbohydrates and protein. And of course when our state of mind changes from alcohol, our decision making is impaired and well…. now the entire bowl of tortillas chips is gone or as us southern Californians tend to do – stop and get a carne asada burrito since it’s late and we are intoxicated. Other research goes on to say, “ Further, studies show that alcohol temporarily inhibits "lipid oxidation"— in other words, when alcohol is in your system, it's harder for your body to burn fat that's already there. Since eating fat is the most metabolically efficient way to put fat on your body—you actually use a small amount of calories when you turn excess carbs and protein into body fat, but excess fat slips right into your saddlebags, no costume change necessary—hypothetically speaking, following a high-fat, high-alcohol diet would be the easiest way to put on weight” (http://www.elle.com/beauty/health-fitness/advice/a2451/alcohol-calories-does-drinking-cause-weight-gain-410239/). Everything in moderation as they say.

Ok, I know an ice cold soda tastes amazing and totally quenches your thirst, but those few moments on the lips aren’t worth the resulting effects on your waistline. A study by the American Geriatrics Society found that, “People who drank diet soda gained almost triple the abdominal fat over nine years as those who didn’t drink diet soda” (http://time.com/3746047/diet-soda-bad-belly-fat/). Extra pounds in the midsection has health consequences: “The kind that pads the abs from the inside, called visceral fat, is associated with increased cardiovascular disease, inflammation and Type 2 diabetes” (http://time.com/3746047/diet-soda-bad-belly-fat/). A lot of people are misled by the low calories these drinks contain, not taking into consideration the artificial sweeteners and chemicals that add taste.

The answer: We have to decide to choose the lesser of two evils. In the long run, the initial weight gain that could occur after quitting smoking, far “outweighs” the long term health consequences. And when one decides to adopt a healthy lifestyle, these pounds will disappear over time with the changes. If we are able to have the self-control and drink on occasion, we are can find a balance with the caloric intake that alcohol adds to our day. Limiting alcohol to weekends is a common tool for this. Finally, I don’t have anything positive to say about soda haha. Just let that one go. SMALL changes ARE changes; so start by cutting back and taking it one day at a time. Better yet, go exercise to distract yourself from wanting to smoke, drink, or have a soda J

BLOG 15 FITNESS ICONS

BLOG 15 FITNESS ICONS

The world of fitness has seen its share of fads, get-fit-fast schemes, and various equipment types of all sorts. We have seen countless infomercials, magazines with models, and new types of gyms popping up all over. In my fitness world, the following three figures changed exercise forever, and left such a mark that I wanted to know more about them.

Let’s start with Jack LaLanne, known as the “Godfather of Fitness” and founder of the American Fitness Revolution. He is famous for his saying, “Exercise is King, Nutrition is queen. Put them together and you have a kingdom” (http://www.jacklalanne.com/index.php?select=Jack). In 1936 he opened the first health studio in Oakland, paying $45 in rent a month. At that time, doctors told their patients not to go there, as weight training was so foreign and unheard of. He designed the first leg extension machine. He later opened a chain of health clubs and then sold them to Ballys. During the 1950s he had a popular exercise show, and was famous for advice such as, “your waistline is your lifeline” and "ten seconds on the lips and a lifetime on the hips" and "people don't die of old age, they die of inactivity” (http://www.biography.com/people/jack-lalanne-273648#fitness-franchise). In 1955, he won the Mr. America competition. Other accomplishment include, “He swam the length of the Golden Gate Bridge underwater, carrying 140 pounds of equipment at the age of 40 in 1954. Making a world record, LaLanne did 1,033 pushups in 23 minutes in 1956” ((http://www.biography.com/people/jack-lalanne-273648#fitness-franchise). He was a true motivator and embodied every aspect of what he preached. He led by example, which I try to do myself.

Her videos might be over 30 years old, but Jane Fonda was and still is an incredibly fit woman. She is the aerobics queen for sure. I just watched her in the new Netlfix series, Franki and Grace, and my initial reaction was probably the same as my mother’s years ago “Wow, I want to look like her”. Her leg warmers were unforgettable. Fonda’s videos and books changed the fitness industry. No one had ever done anything like her. Her original video sold 17 million copies, at a time when VCR players were just becoming popular. I respect her fitness philosophy, and admired her statement from my research, “She suggested that as a result of being constantly photographed, stars feel the need to constantly look perfect, and young people are subsequently trying to emulate an unrealistic ideal, which she said is "destructive" (http://www.thebiographychannel.co.uk/biographies/jane-fonda.html).

Finally, who can forget Richard Simmons. He swept the 80s by storm and now over 30 years later, has declared a weight loss total of helping others at 3,000,000 pounds. His enthusiasm and energy are like no other. His own weight battles fueled his success to reach the masses. He is best known for his videos: “His 65 fitness videos, which have sold over 20 million copies, pair lively music, with rockin’ routines and Simmons’ humorous banter and encouragement. With titles that include “Sweatin’ to the Oldies”, “Dance Your Pants Off”, “Party Off the Pounds”, “Disco Sweat”, “Blast Off the Pounds”, “Platinum Sweat”, and “Sit Tight” (a workout designed for people who cannot stand), Richard offers a routine for everyone” (https://www.richardsimmons.com/site/richards-bio) . He also has cookbooks and weight loss help books. Today he is a motivational speaker and companies seek his help to teach employees the costs of obesity. He has also been an advocate for keeping physical education in schools as much as possible.

Someday, it my hope to become a fitness icon. I see the success of clients and it is an incredible feeling knowing the difference I can make in someone’s life. Each hour with each client means something to me. LaLanne, Fonda, and Simmons, are examples of greatness to me, and just like a kid who looks up to a pro football player, I say to myself, “Wow, I want to be the next Jane Fonda with the expertise of Jack LaLanne, and the energy of Richard Simmons”. 

BLOG 14 MEN VS WOMEN

BLOG 14 MEN VS WOMEN

Men seem to have the advantage when it comes to weight loss. Why does it appear that men lose weight faster than women?? Even if both genders are hitting the gym, watching what they eat, and overall making better choices, men see results sooner. There are a number of reasons to explain this phenomenon.

To start, men typically weigh more than women. When a person weighs more, their body burns more calories per activity. For example, “A person weighing 155 lbs. can burn approximately 596 calories per hour jogging at 5 miles per hour, but a person weighing 185 lbs. can burn about 710 calories per hour jogging at the same speed” (http://www.livestrong.com/article/413627-why-do-guys-lose-weight-faster-than-girls/).Men also have more muscle, which naturally burns more calories than fat, giving them a higher ratio of muscle-to-fat. Because of testosterone, men build muscle more quickly than women.

On the other hand, “On average, women have between 6 and 11% more body fat than men, an assumed evolutionary adaptation to help during pregnancy. From puberty to menopause, women maintain more average body fat than men -- even when they take in fewer calories. But it's important to remember that "fat" doesn't mean "unhealthy." Yes, women have larger fat stores, but it's part of their physiology, meaning it's not extra weight. So if a woman has 11% more body fat than a man, it doesn't mean she's 11% "fatter." A perfectly fit woman will still hold 6 to 11% more body fat than a perfectly fit man" http://www.cnn.com/2014/02/20/health/upwave-weight-gender/.

Other factors I read about included the amount of time spent in the kitchen (women tend to prepare more food so they nibble more food), and women’s tendency to focus on cardio and not strength training for workouts. Regardless of the reasons, to maintain long lasting results, both parties will have to create sustainable lifestyle changes.

When couples train, it can be frustrating for women to watch their spouse see faster drops in weight even when both parties are doing the exact same routine. This makes me revert back to my emphasis on the power of strength training and my hope that women understand that muscle means healthy. Weight loss and fitness are not a race to win, rather, let’s focus on pacing ourselves, supporting one another, and creating sustainable habits that provide lasting results.