Fitness Challenge 2018: Commentary, Results and Applause!

It’s time to report on the accomplishments, paradigm shifts and results regarding this year’s fitness challenge. While I held a similar challenge a year ago (when I was sharing gym space with other trainers) this year was the first I was able to more closely monitor the progress and individual stories of the success of the participants in my own private fitness studio. Nothing like having your own space .…

Realistically, a 6-week challenge is not designed to help you lose a ton of weight. Losing a healthy pound or pound-and-a-half a week is what one should expect, so if you lose more, it’s truly a bonus. What this fitness challenge did, however, was “quick start” the participants on a fitness journey making them capable of establishing new and healthy habits into their lives. That means most of them now regularly read food labels, analyzing every morsel they eat as if it were a pharmaceutical. This was accompanied by a very structured exercise and strength training regimen. That meant 3 workouts a week with me, and 2-3 cardio workouts on their own in between. If you’ve ever tried to keep up a fitness routine 5-6 days a week, you, more than anyone, knows how disciplined you must be. Exercise simply has to become a way of life.

But the way, eating fewer calories does not a healthy diet make. For instance, even if you cut out most of the sugar you eat, continuing to eat dairy (which turns in to sugar once metabolized) means you’re not making that much headway. Detoxing from sugar and dairy were among this group’s biggest challenges, along with cutting out alcohol. Why? My lovelies tend to enjoy their wine. This was truly a sacrifice for them, one of which I am extremely proud.

In order to get a better picture of what this experience was like for the 11 challengers, I asked a series of questions, including how I can be of even more help to them both during and after a fitness challenge like this. Here are some of their answers. I am heartened by their responses and pledge to keep improving the overall experience for them:

Did you reach the goals you set at the beginning of the challenge, and even if you did not, did you go a long way toward them? What were some of the more surprising results of this journey? 

“I was able to reach 2/3 of the goals I set for myself. The only goal I have not yet accomplished is completing a half or full marathon. I will definitely achieve this goal before this summer 2018, though. In the very beginning of my journey I felt sluggish. I struggled with bilateral knee pain, lower back discomfort, I lacked strength and had zero stamina. Any attempt to exercise caused me to feel nauseated and sick. I started to grow impatient not seeing immediate results. 

Late nights found me reading online articles, blogs, and sifting through forums on ways try to achieve quicker outcomes. Although these resources were helpful, there is just no easy way to do it. I knew I needed to stay consistent if I wanted to become a better version of myself. I worked out a full 5 days a week, trying my best to avoid all excuses. I also found it very important to incorporate rest in order prevent physical injuries. Although I have lost weight, gained some definition to my arms, stomach, and legs, I know I still have a long way to go!  

The most surprising result for me was losing an extra 4 pounds. Prior to this 6-week challenge, one of my biggest concern was my stubborn abdominal fat. Even exercising 3-4 times a week alone was not enough. During  the 3rd week out of the challenge, I saw fat starting to disappear in all the right places. I found that clean eating and exercise are truly the two most powerful ingredients in gaining muscle, losing weight, and achieving a healthier lifestyle.”  ~ C.N

********************************************

“I did increase my flexibility, but I did not reach my goal of being able to touch my toes.  I worked hard toward my goal and got closer to it, however.  I tried to stretch more and practiced yoga at least once a week during the challenge to help me reach that goal.  I did reach my goal of eating better.  I really wasn't expecting to lose any more weight, but lost 5 pounds anyway, along with 2 inches around my waist. That in itself was huge for me, since this is the body part that concerns me most. I have always felt insecure about my mid-section since having 3 children.  The most surprising results of all this included how good I felt after eating well and eating clean. I was able to keep bloating and allergies at bay by not eating processed foods. This all made it easier to lose weight.” ~H.C

********************************************

“I haven’t reached my goal as of yet. However, with all the tools, training and guidance that Tiara has given me, I am determined to get there.  I realized how much the foods you eat make a difference in how you look and feel.  I didn't know how much sodium fast foods really contained.  This was the real eye opener for me. Good food choices make a huge difference in how you look and feel. .” ~A.M

********************************************

“I may not have met my all my goals, but I made a lot of progress toward them. This was a big change for me. At the beginning of the challenge I had sugar withdrawals. I honestly did not think I would dream of eating Oreos and cookies, but I did! I got past that within the first week and during that time actually started to enjoy eating real foods (not processed food or quick snacks). The most surprising results of this journey were feeling more awake and energized. ~A.H.

Was there anything about this experience you would like to see improved on my part as your trainer?   

~“You are a terrific trainer. The only thing I would find helpful is adding pictures in your recipe manual….”

~“No, you have been an inspiration to all of us and without your training, support and guidance I don't think I would look as good as I feel I look now….”

~“I think you’re an amazing trainer.  You truly care about each and everyone of your clients.  You take the time to get to know us on a personal level.  You motivate people in a way that only you can. My only suggestion might be to help us have “accountability buddies” to help people new to this process so we can support one another in a more personal way.”

~”Food is my biggest challenge. I think perhaps having more group talks about what everyone a cooking at home or what they for their on-the-go meals could us more ideas. But in the end, loved everything about it.”

~”None that I can think of. You were on top with all the info and emails!”

In the end, a total of 78 pounds were lost, along with 66 inches. You can’t sneeze at that! I look forward to implementing many of these suggestions to improve next year’s challenge and am so proud of this year’s group, most of whom have now made habits out of better eating and more workouts during the week when they are not here under my thumb.

Following are a collection of photos from the challenge reception I held at my fitness studio, where we invited makeup artists, photographers, and a caterer to make the celebration even more special.  Many thanks and credit go makeup artists Breezy Welderman and Summer Mcmellen, who did an outstanding job as you can see in the photos, and photographers Michael and Debbie Torres, who captured all those looks of accomplishment on my challengers' faces..

Fitness is always a journey and never a destination, since it’s something you must continue to embrace for a lifetime. Happy spring to you all, and keep up the excellent work! 

Moving as a Way of Life

As we close out January and stop saying "Happy New Year," I am thrilled so many of you are taking your fitness challenge seriously. It would be great if going for the gold six months from now becomes as important as it is to you now (I hope it does!) but I suppose any new year tends to be a real catalyst for change. 

Apart from proper eating, the biggest challenge most of my clients face has nothing to do with showing up for their workouts with me. While it’s true I can be the taskmaster, you all seem to know going into this that once you show up, you’re basically mine for an hour and in order to get out of here and into the cool morning air, you pretty much have to do everything I ask. The biggest hurdle, then, is getting that cardio workout in 2-3 times per week. After all, I don’t have you running around a parking lot or subject you to a rowing machine for more than a few minutes at a time.

Perhaps if you looked at the cardio element of your weekly commitment differently even during weeks you find it hard to get to the gym, moving more every day (in addition to our workouts together) will simply mean less time sitting — a way to automatically lower your risk for heart disease, diabetes, obesity, and an early demise. While intense exercise is good for us, 30 minutes to an hour of cardio doesn’t completely erase the effects of a sedentary lifestyle. But it can make big difference.

So how much cardio is enough? Experts recommend 150 minutes per week (30 minutes five days a week) which includes our workouts together. Whether you pick 30 continuous minutes of activity or 3 ten-minute sessions, however, there is more than one way to get more active between workouts with me.  

At Work…

• Are there stairs in your building? I found it fascinatng that researchers discovered that while the rate of caloric expenditure was greater when taking two steps at the time, the burn over an entire flight of stairs was higher when taking them one at a time. Being out breath, of course, is normal either way…
• How about moving your meetings? No, not rescheduling them. I  mean setting up walking meetings, chatting with a coworker as you walk around the block with them. Even walking for 15 minutes burns up 66 calories, while sitting for that same length of time uses up only 28. Mobile meetings can also strengthen work relationships as well as improve health and boost creativity. Actors playing spies and politicians do it in movies to make the context look more interesting, so why not do it for your health?
• Think of the ring tone on your smart phone as an excuse to stand up. Every time you take a call, stand or walk to another part of the office, if possible. Better yet, create your own standing desk by stacking books or investing in an inexpensive contraption to help you occasionally work standing up. People may think you’re nuts, but they’re not occupying your body nor looking for a way to burn more calories.
• You KNOW you need to drink more water. And the more water you drink, the more trips you make to the bathroom. If you are not a natural water-drinker, find a way to flavor your water that makes it more palatable (lemon, cucumbers, etc.)

On Your Own …

• You don’t have to get gussied up and go our to a club to dance, You can crank up the music on your home speakers and dance for a solid 30 minutes. Like nobody’s watching…
• Go on a cheap date with a partner, a neighbor or a friend to burn calories. Long walks with a little running thrown in. Bike to your favorite frozen yogurt hangout or even the movie theater and then walk or bike home. Or take up thy racket and hit a ball or two, even if it’s up against a building. The scramble is good for you.
• There are tons of computer-generated fitness games called “energames” put out by Xbox or Wii FitPlus. Find the ones that get your heart pumping!

Getting Places ….

• You don’t HAVE to sit there and wait for your flight or your connecting flight. You can walk around the terminal, rolling your carry-on behind you to burn up a few more calories. Pack a pair of sneakers or just wear them to the airport. Airports are now interesting places to explore, with museums, displays and great little shops — as l long as you pay no attention to the smell of cinnamon rolls wafting past you.
• Europeans do it all the time. Americans, not so much. Walking or biking to work. Most of us can’t picture ourselves doing this, but you gotta try it sometime just to be able to say you did it, right? The wealth of biking trails and dedicated pedestrian room on streets these days make it much less dangerous that it used to me. Map out a special route for yourself. 

When Dreams Do Come True....

Not a lot of time to write lately, but I do have more photos of my brand spanking new fitness studio. Come take a peek even if you don't have a workout scheduled! It still smells NEW, all the the equipment was hand-selected by ME, and the light in this space is incredible! I don't even have to turn on the overhead lights during the day! Here are more photos:

Continuous surface rubber as well as hardwood floors offer my clients plenty of room to lunge, plank, and get to the next level!

I DO love affirmations, and they're everywhere you look!

A few things are still being fine-tuned...

Machines missing from my last space are HERE. Face it. You can't escape these, and complaining about muscle soreness is a GOOD problem....

This one is still true. Think it. Do it. Don't ever give up!

Weight Loss and Wavy Lines

When we think of making progress, so many of us oversimplify our perception of it. Just as career success is not linear, success in wight loss does not follow a straight line.  Some days and weeks you may lose, while during others you may gain a little bit. And there is nothing wrong. Weight loss is a process, and our bodies are not simply machines that can be calibrated to result in a certain number on the scale each day.

It’s important to realize that the number of the scale is not a precise measurement of your weight — at least no more so than your checking account balance is an accurate snapshot of your wealth on any given day. Weight, like your account, is a dynamic entity in constant flux, with deposits flowing in and bill payments flowing out. A glance at it at any moment in time is not a static truth. If you consider your average account balance each week or perhaps for the month, so you should look at your weight loss picture for that same week. While it’s important to notice trends (like maybe you’re spending too much?), think about how long it took you to get to where you are right now weight-wise. It didn’t happen overnight.

Some of my clients can get fixated on the scale’s number, whether it’s at home or when being weighed at my gym. If the number is down, they’re thrilled. If it’s up, they’re bummed. And yet, that number is representative of hundreds of thousands of moments in a week -- times during which time their body is:

·       storing fat and burning it

·       retaining excess fluid

·       fasting

·       recently fed

·       relatively empty of waste or close to eliminating it

While the scale measurement may be the most convenient indicator we have about directional trends in body mass, it’s never the precise truth. When I ask my clients about their daily or weekly weight range, a rolling average of those numbers tends to be a more useful indicator of upward or downward trends than any single scale measurement in my office. 

The single most important thing to remember about weight loss is that weight is a behavior, not a number and not all the variables affecting it are under your direct control. It can be extremely demoralizing to set a numerical weight as your goal and not be fully equipped to achieve it – and I’m not talking about effort here. I’m referring to dozens of other factors that can serve as roadblocks – such as hereditary factors, health issues such as hormone imbalances, food allergies, etc. Making a commitment to the things you can control is half the battle, however – such as committing to two or three workouts with me and three or four more exercise sessions on your own. In my experience, individuals who make commitments like these and stick to them always lose weight. I can’t think of a single exception.

People love to throw the word “metabolism” around but few know what it actually means. Metabolism refers to the amount of energy (in calories) your body requires to complete all of the physical and chemical processes necessary to life, such as transporting oxygen to cells, removing waste from the body, maintaining adequate body temperature, contracting involuntary muscles and producing proteins and hormones. The “metabolic rate”, then, adjusts dynamically in response to a long list of influencers: your age; body composition; exercise; body temperature; illness and stress; whether you’re chronically well-fed or chronically malnourished; various hormone levels; and possibly even the type of bacteria residing in your gut.

Want to know the truth about your metabolic rate? What makes it adjust is a moving target. I can have clients who eat the same foods day in and day out and still lose weight erratically --  4 to 5 pounds in one week, followed by a few weeks of plateau, after which time another small chunk of weight comes off. In rare but frustrating cases, a patient’s food journal suggests they’re producing a calorie deficit that should result in a loss… but the scale doesn’t budge.  So we’ll make other adjustments that we have control over and experiment with them to get a result. Perhaps that’s more cardio. Perhaps it’s more sleep. Sometimes it’s even increasing the intake of certain types of foods. Hitting a plateau is frustrating, but it’s not a prison sentence – just a setback.

When you do hit one of those periods when no matter what you do, the number on the scale doesn’t budge, instead of kicking your car tire, think of time how your changing body is telling you --- just as your muscles require heavier weights or more reps to challenge them -- that you need to change things up a bit to get to your weight loss goal. I’ll help you with those changes all I can, but as long as your goal is an achievable (and reasonable) one, the important thing is to never lose sight of it.

Muscle Groups: Matches Made in Heaven...

By now, those of you who come to me for training have noticed a rhythm and consistency in your workouts, even though I try to change things up with every visit. What is not always discussed, however, is how some muscle groups work with others during the same workout as well as the science behind what I do.

For instance, a leg workout can also include muscles that strengthen the lower back, as well as important aspects of balance and flexibility as you age. Upper body takes all kind of smaller muscles into account. And some exercises, like planking, work abs, arms, and legs all at once. Here is a brief rundown:

·      Your muscles vary in size from large groups such as your chest and back to smaller groups such as your shoulders and arms, which assist many of the larger groups during your exercises.

·      Your chest, shoulders, and triceps as well as the back of your upper arms gain strength when you push a weight away from your body. For example, your shoulders contract when you press a weight overhead, but your shoulders and triceps assist during chest exercises.

·      The back, biceps, the front of the upper arm, and forearms are strengthened when you perform pulling movements. For example, a pull-up in which you hang by your hands and pull your body weight toward the sky uses your back, biceps and forearms. Your biceps and forearms assist in most of your back strengthening movements and these three muscles combine to offer resistance training.

·      You’ll notice that I often train your chest, back, shoulders and arms on one day and your legs and core on another day. This allows your upper body a day of rest while you strengthen the lower body and the vice versa.

We often chitchat about all manner of topics while I work you out, but there is one very important thing I want you to know: there is NEVER a question I can’t answer or find an answer to when it comes to fitness. Muscle groups and how they work are part of the beauty and wonder that inspired me to become a trainer, so no question is too simple!  I love it when a client questions what is happening as she works out – or why certain body parts on her are changing and how they will continue to change as she gets more fit.  Want to know why your midsection isn’t getting any smaller even though the rest of you is appearing more toned? I can answer that one -- just ask! Sometimes it has nothing to do with exercise and everything to do with the food you eat and how much (if any) alcohol you imbibe.

So use your hour with me wisely and pick my brain at any time. I live and breathe what I do with a passion and I adore offering you all the information you could possibly handle (and some you may not want to hear) as your trainer. Let’s make 2017 the year you make those goals!

Aging Gracefully with Strength Training on Board

We are all getting another year older, whether we want to or not.  Some of you come to me with dreams of getting buff, participating in marathons and competitions, and simply looking amazing, and I am always happy to help you on that journey.  But what about aging? My 40-50+ clients are especially aware of how age robs you of muscle, balance, and flexibility and adds unwanted pounds unless you regularly strength train, exercise and watch your diet. Let’s study a few reasons why it’s important to (1) start a regular exercise regimen as soon as you can and make it a habit, and (2) exercise becomes ever MORE important as you age. 

Truth be told, there is little that gives away age more readily than size. Why? We expect older adults to be heavier -- period. I have one client who admits that each succeeding decade of her life added 10 lbs. She was 120 in her 20s, in the 130s in her 30s, 140+ in her 40s, etc. And she admitted to me that while she loves the idea of aging gracefully, she simply could not accept having the extra weight, wearing a size not commensurate with her height, and the diminishing of balance and flexibility. She is on her way to getting where she feels she should be, but confides that it's a constant struggle. She was never much one for exercise until now and realizes it won't happen overnight.

So why do we (well, most of us) get “puffier” as we age? As I mentioned, we lose muscle tone and it’s muscle that burns fat. If you look at a woman who is 70 years old and compare her to what her body was like at 25 years of age -- even though her weight may be exactly the same -- she had more percentage of muscle in her body when she was 25 than she did when she turned 70.  You see it all the time. A skinny woman can have flabby underarms. A slender guy can have a spare tire. Muscles stop supporting posture without having been challenged and maintained and you see people as early as their 50s beginning to hunch over a bit or even see the signs of "dowager's hump" in women.  It's not an accident. It's aging without attention.

When we were younger and our muscle cells got damaged, they quickly repaired themselves. According to UCLA researcher and geriatrician Jonathan Wanagat, we still don’t know why muscles literally shrink as we age, but there are a number of theories. In an NPR report, he cites, "I think one of the ones that have become increasingly interesting and popular is the idea that the stem cells in the muscle are not able to respond to damage or to aging the way they did when we were younger.” He goes on to say that if damaged muscle cells aren't repaired, they tend to whittle away and die. Contributing factors are the decrease in growth hormone, testosterone and estrogen levels.

To top is all off, the muscle cells we're left with are sort of worn out, according to Cheryl Phillips, president of the American Geriatrics Society.  "If you think of muscles as being the energy powerhouse of our body, that's where most of our calories are burned. And when we talk about metabolism, what we're really talking about is how efficiently those powerhouse cells — the muscle cells of our body — burn the energy we bring in." 

What has not changed: energy is delivered to the body in the form of calories, but if you keep your caloric intake exactly the same as you get older, says Phillips, those unburned calories end up as fat. That's where exercise comes in. Wanagat says countless studies have shown that exercise — even among individuals in their 80s, simply works. It actually helps the muscle cells get not only bigger, but also stronger. "We aren't sure exactly how exercise makes muscles stronger, but we know that when we measure the grip strength of the hands or feet, grip is strongest just after exercise, even among people in their 80s and 90s. So weightlifting at any age offers low risk and great benefit,” he says. 

A UCLA study found that people over age 75 are likely to have chronic joint problems because joints are less able to tolerate the strain and stress of movement. Building joint and muscle strength can defend against that. If you are past 50, you WILL be sore after workouts, but people in their 30s get sore too. Don’t let it discourage you, because you are doing your body a favor, both now and for the future, with each lunge, leg press, and plank you do, no matter what your age. 

I didn’t write this to depress you - I wrote it to jump-start you! Proper food intake is more than three-quarters of the reason some of you exercise religiously but don’t see the 6-pack abs hiding under the layer of fat on top. But age can also creep up and rob you of muscle tone and you won’t feel a thing, even if you’ve never been overweight.

It can actually get scary -- take it from those who know. One day you'll just notice you can't lift yourself out of the pool with your upper body strength. Or you'll go on a hike and find you can't take large mountain stair-steps as easily as you once did. The time to think about all this is now – not 10 years from now. The unalterable fact is that exercise can keep you young in more ways than you can even think about in the present moment.  

Workout Tips to Get You Through the New Year

Would you pay attention if I regurgitated all the reasons to stay true to your workout commitment in the coming year? Probably not. So I won’t. Instead, I will offer you some tips to make your fitness year go easier by helping you prepare for as well as recover from workouts, even though I simply know you will want to hurl 4-letter words at me from time to time.

Stay hydrated and have a bit of protein before and after each workout.  It's important to drink water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. As for protein, make sure you ingest at least 20 grams before you see me or workout on your own and 20 more within an hour afterward to help your body recover.

Get plenty of sleep. Did you know that getting fewer than 7 hours of sleep per night can both reduce and undo the benefits of dieting? In a study published in the Annals of Internal Medicine, dieters were put on different sleep schedules. When their bodies received adequate rest, 50% of the weight they lost was from fat. However when they cut back on sleep, the amount of fat loss was only 25% —even though they were on the same diet. Sleep-deprived subject also reported feeling significantly hungrier, were less satisfied after meals, and lacked energy to exercise. When your body is sleep deprived, it suffers from “metabolic grogginess,” also referred to as “sleep debt.” 

DO SOMETHING between workouts.  I know. You savor those days between your workouts, but by not doing anything between your gym visits you are actually setting yourself back. Even if it’s a morning stretch, a short walk, 50 minutes of yoga or roughhousing with your kids, any form of exertion is better than none.  Don’t consider your weekends or between-workout days as “off” days; consider them semi-rest days. Why? Because they serve a vital role in building anti-fragile body capable of leaping tall buildings with a single bound. A good rule of thumb is to schedule something every day at the same time you normally train.  

Consider every morsel of food as medicine. Practice mindful eating, even if you are around friends and family. Your food regimen is 80% of the fitness equation even before the first push-up of the week. People understand more than ever how difficult it is to get and stay healthy, but you may still need to offer a convincing narrative when you are over someone’s house for a football game and everyone around you is drinking beer and eating nachos. “My trainer will kill me if I stray off my eating regimen” (you are welcome to use me as the bad guy at all times). Or make that pre-emptive phone call. “I can imagine all the great food you are going to serve, but I hope you don’t mind that I bring my own snacks today.” 

When you are sore, exercise those sore muscles a bit.  I know it sounds a bit absurd, but the best way to soothe sore muscles is to use them. Remember how, when you were a kid, you hated it when you bumped your knee and cried, but it didn’t stop your mom from rubbing the hell out of the place that got bumped? You thought it would make it worse to touch the injured area, but after she stopped, it actually hurt less. Think of this the same way. 

If you can fit it into your budget, a sports massage is one good way to reduce the effects of muscle soreness.  I know a number of massage therapists who offer economic packages geared to shorter but more frequent visits to their treatment tables. Massage moves the fluid and blood around in your body, which can help heal the micro-trauma your muscles are suffering from. Other ways to alleviate soreness include foam rolling, contrast showers (alternating between hot and cold water), Epsom salt baths, increased protein intake (to increase protein synthesis), omega-3 supplementation (to reduce inflammation) and, as I mentioned earlier -- sleep.  

As we enter a new year, we also enter a new chapter in your fitness journey. While New Year’s resolutions are only a start and you will no doubt see more diet ads on TV than any other time of year, it’s best to take this journey one day, one week, one month, and even one workout at a time. I am here to help, so feel free to use me as your shrink in 2017 – whether it’s for food regimens, advice on how to up your game, or just as a  sympathetic/empathetic ear. 

In the end, it’s all about adding days to your life. But it's also about adding life to those days.

Tips on Choosing a Personal Trainer

Did you know that according the U.S. Bureau of Labor Statistics, the number of personal trainers in America will jump 24% by 2020? That means you’ll need to do some prudent research to find the perfect fitness coach. But it’s a fact. Not all personal trainers are created equal. Some actually listen to you and focus on your needs and others are friendly but merely put you through your paces, occasionally ragging on you when you miss a workout. I pride myself in being the first type and not the latter. So if you are looking around now or in the future for a trainer, whether it’s me or anyone else, I’ll try to save you some stomach acid wondering how to do it. Here is what to look for:

(1)  Listening skills.  Yes. Just like a shrink, a trainer should first assess your motives and learn about your past successes and failures. Fat loss? Health improvement? Flexibility? Marathon running plans? Balance? Post-surgery therapy? More energy? A better golf swing? Is there a timeline? What has held you back in the past? Are you committed to making your eating regimen an integral part of your journey, especially since it’s usually 80% of the equation? Some of my clients are simply training for the anti-aging benefits, others have been in gyms all their lives, and yet others are determined to slim down and tone up. If a trainer you are interviewing can’t customize a program to precisely the needs you have and explain their plan of action, keep looking.

(2)  Personal attention and safety.  If you are taking private training, my attention has to be on not only the exercise I am asking you to do, but also on how you are doing those exercises.  Often I see another trainer tell a client to do 15 pull-downs, and then walk away to speak with someone else. In the meantime, I cringe as I watch that person dangerously hunch forward, flail their elbows and do the pull-downs entirely the wrong way. I do group training, but I watch my clients like a hawk. Why?  Because one wrong move, one out-of-position pull, push or lift can cause an injury you’d hate me for. And I don’t like being hated.

(3)  Patience is virtue. For any client-trainer relationship to thrive, it should be understood that what works for one client may not work for another.  Training is not a contest. Your trainer should be able to find a comfortable pace for you that both challenges but encourages you. I personally love being able to remind my clients about how far they have come, because it seems many of them forget how out-of-shape or weak or unbalanced they were when we started out. I recall one of my clients actually falling off the parking lot curb after her first leg workout. Now she lunges back and forth across the workout floor like a pro. I simply love taking you on a journey of body re-discovery.

(4)  Communication. It goes both ways. I will hold your hand. I will explain everything to you – what muscles are being worked, why you are doing a particular exercise, and how doing it may affect your well being. And I make it a point of pride to be there at the agreed-upon time for you come hell or high water. But I also expect commitment and communication on your part, too. If a client cancels on me frequently or on very short notice, I am – simply – bummed. Why? Because you once told me how serious you were about all this and now your actions demonstrate otherwise.

(5)  Being professional and helpful. Watch a potential trainer training others. Does he or she carry their client’s water bottle or run across the floor to the cooler for them? Does he pick up and hand weights to his client instead of making him or her find them or pick them up of the floor? How about the floor mat? Do you see the trainer occasionally helping a client stretch worn out legs and arms by using their own body weight at the end of a training session? One of my pet peeves is seeing a trainer chomp down on a burrito while they watch their clients work out. What’s with THAT? Don’t forget that your trainer is employed by YOU. His or her focus should be on making your workout as efficient, timely and stress-free as possible.

If you are in the market for a personal trainer, ask the ones you are considering if you can observe them for about 15-20 minutes with one of their clients after interviewing them or reading what they have to say on their web site. It will offer you a wealth of information about whether you want to work with them. Or you can go farther than that – see if they will give you the email address or phone number of someone they have trained for a reference. Hiring a trainer is serious stuff, just like any other business decision you make for yourself. You are entrusting not only your health and safety to that person -- you are also investing your hard-earned money. Hopefully, it will be a match made in workout heaven.

When Misery Can Thrive on Company

Working out can feel grueling to some folks. Keeping that appointment with your trainer twice or three times a week can feel overwhelming at times, especially when the only person you are measuring yourself and your commitment to the cause against is – YOU.  When you partner up, however, all kinds of magical things can happen both when you train with me and when you exercise on your own.

Don’t get me wrong. I adore my private clients, especially the one who rarely fail to keep their appointments. But I do notice that for others, working out with someone else has huge advantages for a number of reasons:

·      A University of Southern California study using 117 adults cited that those who worked out with a buddy said they enjoyed exercise more than those who sweat alone.

·      Did you know it’s actually safer to be partnered up for exercise? Checking one another’s form (like when your butt is in the air during planks or push-ups) or leaning forward too much during squats or lifting weights can save you from injury as well as a lot of residual pain that may follow.

·      You’ll probably push yourselfa tad harder when you don’t exercise alone, not to compete with your partner, but just to finish the exercise or complete the requisite number of reps, because there is someone there to help you stay accountable to. People who exercised with someone they thought was in better shape than they were work out up to 200% harder and longer than others, according to researchers at Kansas State University.

·       You won’t find as many reasons to cancel a workout or skip a workout when someone is counting on you to show. You may even limit your social media and texting breaks when there is someone there to rag on you.

·       When you work out with a trainer present, you’ll save money! When our budgets are limited, splitting things with a workout partner may make you both able to afford your trainer and you’ll train longer! 

I have seen the interactions between my clients when two or more work out together. Some love watching their buddies go through their paces just to know which exercise they may be doing next. Others offer reassurances to their workout partners, since they may have already been where their partner is going.  Whatever the dynamic, when you find someone who is just as committed to making changes as you are, the chances are good that it’s going to be the beginning of a beautiful (and healthy) exercise relationship….

What Comes First? The Chicken or the Pain?

Without trying to lessen the importance of being/getting fit (after all, that’s what I’m here for!), I often talk to my clients about how diet and the quality of your eating regimen constitutes an easy 80% of your fat loss and size goals.  I know. Few of you want to face that unalterable fact that food plays a gigantic role in all this and find it hard to face a lifetime of watching what you eat. Now I want to get into the nitty-gritty about protein and how important it is for all KINDS of reasons, not the least of which is your body’s ability to recover from the torture I put you through!

It’s no secret that protein is the magic bullet when it comes to everything from muscle building to beautiful hair and skin. This is not lost on health food marketing, since you can find hundreds of products packing upwards of 30 grams of protein into a single nutrition bar or a smoothie, along with a photo of a flexed bicep on the wrapper.

So when I ask you if you ingested protein BEFORE our workouts and how soon you plan to ingest it AFTER we finish, I am asking not just out of concern about your nutrition levels. I am also posing the question out of sheer concern for pain – the pain you’ll feel following a challenging workout. Why? Because well-timed protein can lessen that pain.

You may ask: what is the optimal amount, type and timing of protein needed in order to lessen training-induced soreness? Research tells is that the current dietary reference intake (DRI) for protein for persons over 18 years of age – whether they exercise or not -- is 0.8 g per kilogram of body weight per day (i.e., 80 g. of protein for a 220-pound person). But a number of sports nutrition experts have concluded that protein requirements are higher for athletes in order to promote muscle adaptation during recovery from exercise.

Protein can:

• …aid in repair of exercise-induced damage to muscle fibers as well as the synthesis of new proteins that are involved in energy production

• …facilitate the replenishment of depleted energy stores

• …help you build more muscle. Protein endurance athletes are 1.2 to 1.4 g per kilogram of body weight per day, but resistance training actually requires more – as much as 1.6 to 1.7 g per kilogram of body weight per day. 

I’m not telling you to down ten smoothies or eat a slew of protein bars every day. Most of the recommended intake of protein can be accomplished with diet alone and without the use of supplements. A fist size of good protein (chicken, eggs, or salmon are best) surrounded by a forest of veggies is a good way to get it. Food nutritionists tell us that age, activity level, and your size will affect your protein needs.

The average woman needs to hover her intake around 50 grams per day if she is not active, 75 grams if she works out a few times a week,  and 100 grams or more if more muscle is the goal. To give you some context, two eggs have about 12 grams of protein, lentils have 26 grams of protein in a half-cup, and one cup of quinoa has eight grams of protein. But it’s not recommended to take in more than 30 grams of protein in one meal.  More all at once is not better, since research tells us that too much can actually backfire because the body simply does NOT store protein! Once we go beyond the 30 grams at a sitting, it can turn into-- OMG – FAT!

So space it out. Protein is slow to absorb but spreading it out during the day can actually give you more energy. That’s why it tends to keep us more satisfied. Ideally, you should fuel your body about an hour pre-workout and no more than another hour afterward.

Some examples of pre-workout fueling include a PB & J,  Greek yogurt with berries, oatmeal with low-fat milk and fruit, an apple and peanut/almond butter or a handful of nuts and raisins. You may notice that each of these include some protein as well as carbs because carbs are the fuel while protein is what rebuilds and repairs, making amino acids available for your muscles.

Post workout? It’s even MORE important, even if you’re not hungry! Your body uses stored energy (glycogen) in your muscles to power through your workout or game, but after that workout, you need to replenish the nutrients lost. So get carbs and protein immediately into your body in order to give your muscles the ability to replenish the glycogen they just lost. Help those tired muscles rebuild and repair!  A post workout meal could be anything from a smoothie to a low-fat chocolate milk to yogurt to a turkey-veggie wrap.

The key is not to forget that pre and post-workout fuel. Believe me, your body will thank you for it later, and you’ll last longer as my client because you won't swear at me under your breath when your muscles are sore a day or so after our workouts....

When Little Things Make a BIG Difference in Your Workout

It’s easy to understand how workouts do a number on you; how they begin to shrink fat on the outside while building muscles underneath, and how increasing your reps/weights as you go lead to a more toned body.  But sometimes it’s the little things that get you there: breathing, hand placement, deliberate control, and body angles. That’s what I want to talk about today.

You breathe, therefore you ARE …

As you swim or run, good breathing techniques mean your working muscles will continue to receive the oxygen they need to keep contracting. According to researchers at the University of New Mexico, however, proper breathing is also key to non-aerobic forms of exercise as well, such as weightlifting, yoga and pilates. Why? Okay, if you want to get technical….. As you inhale, air is pulled into microscopic air sacs in the lungs called alveoli, where oxygen is delivered to red blood cells and carbon dioxide is transferred from the blood into these alveoli. The oxygen-rich blood flows to your heart, then it pumps it out to your body and you exhale the carbon dioxide.

Did you know that the respiratory center of your brain automatically sends messages to your respiratory muscles, telling them when to breathe? It’s all on autopilot; you don't have to think about it. But researchers found that when you exercise, your brain notes that there is an increase in carbon dioxide and lactic acid in your blood. This is a byproduct of exercising muscles, telling your respiratory muscles to increase the speed and depth of your breaths so you can offload all that extra carbon dioxide and deliver additional oxygen to your working muscles. So don’t hold your breath at ANY time, even if you think it makes the exercise easier or permits you to lift more weight. You won’t be doing yourself any favors! 

The laying on of hands…

Okay, I am not speaking religiously here. I am talking about how what seems like a small change in your grip can work an entirely different muscle. Body position matters head to toe, but it’s important to remember that muscles don’t work in an isolated manner, which is why tiny changes in how you grip a bar, cable, handweight or dumbbell can make a difference in which muscles you stress. There is no right or wrong – just different areas you work. So when I tell you where to grip something, don’t go to the gym between our workouts and forget where those hands are supposed to grab on any given machine or weight. If you have to use your smart phone to video us for some exercises so that you don’t forget, I am totally up for that!

Be a control freak …

You may not realize why I am telling you to slow down or to stop swinging a weight around like it’s a shot-put, but it’s really about helping you work each target muscle through its natural range of motion for complete development as well as to reduce the risk of injury –- that means from complete extension to complete contraction.  Muscle strength and joint flexibility are enhanced when you use the proper technique and maintain constant tension. That means avoiding locking out a joint to rest it or using gravity to let a weight find its position. It’s important to try to lower the weight at the same pace you lifted it. Try to picture the kind of deliberate control you see Olympic athletes use when they go through their motions. They may make it look easy, but it has taken them years of practice to make it appear that way. No bouncing, and no fast changes of directions as you lift weights, do leg curls, bench press, or use machines. You may or may not notice that I tend to go from larger to smaller muscle groups, and that is no accident. It permits optimal performances of the most demanding, major body part movements while you are at your strongest and freshest, offering you better weight lifting technique when fatigue is low and focus is high. 

Position yourself for success …

How many times have I demonstrated the body position I want you to use, but I have to correct you as you go? My goal is not only to build the muscles, balance and flexibility you seek, but also to prevent aches, pains and serious injuries. My biggest nightmare is that you try doing exercises on your own without remembering to flatten that back as you dead-lift or keep your spine straight as you squat, etc. It’s not a matter of just getting through that last set of reps – it’s about making that last set of reps count while keeping you safe as your body is fatiguing. So next time I squawk at you, pay attention! 

One thing I don’t crab about but I should: use your abs ALL the time. Contracted abdominal muscles create more tension, aid in every exercise and take the load off some of the other muscles you are using. Want to strive toward that washboard stomach? Even doing simply arm curls while engaging your abs can mean a world of difference!

Four Ridiculously Simple Reasons to Work Out ...

You may recall one of my first posts here, where I broke down the different types of clients I’ve experienced, along with their perceived motivations and workout habits. I ran the risk of alienating a few folks with my frankness, but I am all about transparency these days. I simply don’t like taking your money unless I can help make a difference in your fitness level and affect your life in a positive way.

So let’s throw the simple idea that working out makes you look better out the window (that’s a given) and go straight to the simplest reasons for working out:

(1) You’ll be happier.  No, I am not using the “happiness” word in an esoteric way. I mean you’ll feel immediately, intensely, unequivocally awesome after you exercise. See, there is a direct relationship between exercise and endorphins. One study even suggests high-intensity exercise modulates the brain in a very similar way to cocaine use, believe it or not.  It has been found that serotonin, dopamine, and norepinephrine levels in the hippocampus are significantly increased by exercise, suggesting physical activity can help manage depression . Today’s ADHD-afflicted and clinically depressed patients are almost always given instructions by their therapists to exercise to help their brains fire in healthier ways, so just imagine what exercise does to people who have no issues to address! 

(2) Being in better shape makes life easier. I can tell you this from personal experience. One of my clients, who began working out with me a few years ago, complained of not being able to carry bags of groceries from her car without breaking up the contents or asking for help.  She now schleps several bags at a time and has more energy than she knows what to do with. Another client complained that she had a tough time bending down to fasten her favorite shoes and was shocked at how she couldn’t manage to take a big step up into a van without help, making her feel positively geriatric. “What on earth happened to my legs?” she asked me when she began her workouts. Now she complains every time it’s “leg day” but is off-the-charts grateful that she moves like someone 20 years her junior.

But wait! There’s more! Getting stronger, leaner, and more capable means you can rearrange the furniture, hoist a suitcase into the overhead rack and even help carry a friend home from the company Christmas party. Just THINK of the possibilities! When you improve your capabilities, life becomes increasingly more manageable.

(3) You’re not doing this just for yourself; you are also doing it for those you love! I’m not trying to sound like Deepak here, but the people closest to you rely on your love, energy, and compassion. Mismanaging your body is a disservice to them and may even rob them of a full life with you, whether you are a young mom, an aging grandparent, or a single auntie/uncle. Applying the oxygen mask to yourself is the first step toward taking care of your relationship with others. Looking at it this way should convince you that exercise is NOT an act of selfishness; rather it’s an act of generosity. Those you love deserve your best.

(4) Exercise is a blessing. Seriously. Okay, aching, panting and sweating may not kick this fact into top-of-mind awareness, but think about how fortunate that you are to possess the knowledge and the means to exercise!  The ancient Greeks knew it: a healthy body is truly a work of art. Two legs to carry you, two arms to lift a child or help your aging dog onto the couch, and a strong heart to help you scale those trails at Yosemite. It’s downright impressive what you are capable of, so don’t take ANY of it for granted!

These four reasons alone should convince you to:

• start exercising regularly
• keep your appointments with me –- that means planning life around your workouts and not the other way around, and/or
• make you take stock of how life is too short not to start now

Are you okay with spending half your life feeling unsure of your balance while doing something routine, not being able to get up off the floor without help, having to sit down to pull your jeans on, or only recalling nostalgically how strong you used to be when you were younger (as if that can never happen again)? If not, then I am part of the universe telling you that time waits for no one.  

See you in the gym. SOON!