My primary purpose is to be of service to people. I am passionate about helping people learn and then assisting them in applying that learning, thereby improving their lives. I love watching peoples' minds work and seeing the lightbulb go on. My personal interests include education, mental and physical health and well-being. As one might expect, my professional careers, while appearing dissimilar, have mirrored those interests. Prior to my present job as a personal trainer, Bootcamp and group fitness instructor, I was a medical social worker and a classical musician, teacher, performer and national presenter. I still teach flute to a handful of students and perform occasionally. While the industries are different, the goal is the same: helping people help themselves.
Becoming a successful musician equipped me with a significant skill set for life. The skills necessary to excel in music are applicable to other areas and indeed are a great template for success in life. This is a major tenet of my personal philosophy and one I hoped I conveyed to all my students. The methods by which they learn to play the flute are the methods by which they can to achieve any other goals. The tools include intelligence, perseverance, self-discipline, self-awareness, concentration, organizational ability, communication and self-confidence. Talent, while useful, is overrated in my opinion. Innately gifted students may often depend on their natural abilities to "carry the day" and not learn or value the work habits needed to fully realize their talents. When their talent fails them in some way, these students have no "Plan B" to fall back on. Furthermore, students who are innately talented sometimes assume that they are unique in the world and have no competition. Since they are already "special", they think they do not need to develop excellent work habits. Oftentimes when they move on to higher and higher levels of study, they make the shocking discovery that in fact they do have competition
and that their colleagues are as gifted if not more so than they. Many naturally talented athletes demonstrate the same tendencies and often suffer the same fate.
To be a successful musician, one must spend hours a day in a practice room. Unlike an athlete who works with coaches, trainers and other professionals, a musician relies almost exclusively on him/herself to perfect their craft. A musician might have regular contact with a teacher, however, compared to the time spent alone, the amount of lesson time is negligible. Developing effective work habits from this kind of intense, introspective environment is a worth-while compliment to mastering an instrument. These work habits easily transfer to achieving results in other areas in life.
I am very fortunate to have undergone the rigors of musical training. At the age of 30, considered past the prime for such an endeavor, I obtained my MM in Flute Performance from The Boston Conservatory. Even more remarkably, I was given a scholarship, rare for a flutist.
I thrived in school, ultimately being inducted into a national honor society based on my academic work and my GPA. I continued to teach my students and perform with various orchestras while I attended school full-time. My MM and experience at conservatory provided me with a springboard to achieve local, regional and national prominence as an educator and performer.
Soon after completing my degree, I started training in martial arts. Martial arts and Eastern thought have always intrigued me, however, beyond a superficial interest, I had not explored
these topics in depth. A series of serendipitious events changed that and I dove into kempo
karate, chi gung and T'ai Chi lessons. I loved my training, which was my first exposure to a serious, extensive physical routine. In addition to improving my health and fitness, I also improved certain emotional strengths such as focus, resilence, clarity of intent and self-awareness. My martial arts training reinforced what I had learned from my work as a classical musician. At the time, I wanted to open a dojo for women and girls seeking to teach them self-confidence and empowerment through physical training. Unfortunately a number of injuries prevented me from earning my black belt and precluded me from my goal. After a long rehab from my injuries, my martial arts training ultimately resulted in my leaving the music world and instead becoming a certified personal trainer. My present position is with the Golden Gateway Tennis and Swim Club in San Francisco where I have worked with mainly female clients of all ages and fitness levels for the last 3 years..
Both of these experiences, in music and martial arts, were vital to helping me understand and train my mind as well as strengthen my body. The holistic nature of mind, body and spirit, how all parts are connected, became more clear to me over the years. I gained great confidence that I can successfully set and achieve my personal and professional goals. And I developed a great hunger for more knowledge and information about health, fitness and well-being.
My decision to return to graduate school arose from an extraordinary opportunity give to me by my company. In 2007, the parent company of my health club, Western Athletic Clubs, requested that I take the class "Clinical Exercise Physiology" in the Exercise Science and Sports Department at the University of San Francisco. Their request was in anticipation of a unique business venture WAC was creating: an center for optimal health located within their flagship health club, the San Francisco Bay Club. WAC asked several trainers to take this particular class in order to obtain the skills necessary to work in the center when it opened.
I was thrilled with their request although initially apprehensive since I did not have the prerequisites required to take this upper undergraduate level course. The class was an epiphany for me: I loved the subject matter, studied assiduously and successfully completed the coursework, receiving an "A". Furthermore I discovered that I could handle the demands of both my job and school. This experience prompted me to apply for graduate school in health and fitness. I am very confident that when I return to graduate school, I will be as successful this time as I was previously at conservatory receiving my MM.
Why American University? The program to which I am applying, Health Promotion Management, is described on the AU web site as encompassing areas of health policy, global health, health communication, health management and exercise science. A graduate certificate in nutrition is offered as well. Given my broad range of interests, AU's multi-disciplinary approach is most appealing to me. I explored other programs like those at Arizona State University, Columbia and several California state schools. Based on my research and my conversations with Angela Fraley, the graduate advisor for AU's program, I believe that American University is the best fit for me at this time.
My personal and career goals remain the same: to continue assisting people in improving their lives. An advanced degree will enable me to be more effective in the delivery of holistic health care as well as influencing health care policy and decision making. Obtaining my Master's degree
will grant me new opportunities and avenues as well as give me the formal education and knowledge base I desire.
Wednesday, December 31, 2008
Thursday, December 25, 2008
Health Fitness Philosophy essay-final version
My health and fitness philosophy is derived from my career as a classical musician. While I am currently a personal trainer, Bootcamp and group fitness instructor for a health club in San Francisco, I have 25 years' experience as a private flute teacher, chamber music coach, public speaker and national presenter. Although the two professions may be different, my passions have been the same: understanding how people learn and then using my understanding to be of service to them.
My philosophy is summed up in one motto: "Yes, you can". I believe that peoples' mindsets, children or adults, are a critical determinant to whether they achieve their desires. My own temperament is naturally up-beat and optimistic. I have a can-do attitude and expect success in most situations. I believe that from beliefs flows action and behavior. The adage "whether you think you can or you think you can't, you're right" is absolutely correct in my opinion. From teaching flute as well as training clients, I have seen people with exceptional talent and skill underachieve due to a lack of faith in themselves. Conversely, less talented folks have reached seemingly impossible goals through great intelligence, determination and perseverance.
The specifics of my philosophy include: working with people as part of a team, assisting them in identifying their goals, meeting them where they're at and helping them create a realistic plan in which to achieve their goals. I am their collaborator, not a fitness guru. Clients may want to follow me thinking that I have more knowledge and/or experience. However they are the experts on their own lives. I am not interested in being blindly followed, therefore I prefer to walk along side my clients and gently guide them towards better health and well-being. To me, an effective leader is one who leads by example. In evaluating leaders, I ask the question: do they "walk the walk and talk the talk"? In my opinion, leaders' beliefs and attitudes are best demonstrated by their actions. My fervent desire in working with clients is to promote their self-awareness, cultivate independent thinking and increase their self-confidence.
I also include a healthy dose of humor. I love to exercise and understand that many of my clients do not. A light-hearted quip from me will often get clients laughing. Perhaps they start to have fun during our sessions. At the very least, humor can be a positive distraction from endless lunges and squats!
My health and fitness philosophy has also been influenced by my personal reading. I am a voracious reader and have read material on sports psychology, martial arts, Eastern philosophy, applied positive psychology, nutrition, food production, brain fitness and neuro-plasticity. Authors I have read include Terry Orlick, Don Greene, George Leonard, Martin Seligman, Jeffrey Schwartz, Sharon Begley, Norman Doidge, the Dalai Lama, Daniel Goleman, Michael Pollan, Gary Taubes and Eric Schlosser among others. In addition to reading about martial arts, I trained in kempo karate, chi-gung and T'ai Chi for a number of years earning the rank of brown belt in karate and becoming a certified T'ai Chi instructor. My main goal at the time was to earn my black belt and open a dojo for women and girls, helping them become more emotionally empowered and independent through physical training in martial arts. A number of significant injuries prevented me from achieving my goal, however, this experience led to my current career in health and fitness.
The major theme in my reading has been the intersection of mind and body and how one influences the other. I continue to be enthralled with the subject matter. My on-going desire is to find ways to apply what I've read. The Health Promotion Management program at American University, particularly the multi-disciplinary focus, seems to offer the most effective structure and environment to assist me in synthesizing and building on my years of informal learning.
My career objectives are to continue helping people learn about themselves and apply that learning to assisting them in crafting more healthy, happy, satisfying lives. Given my interests and beliefs, the field of wellness is a natural progression for me and a culmination of my previous careers. Obtaining an advanced degree such as the Master's program at American University offers me the education, tools and skills I need to continue my work.
My philosophy is summed up in one motto: "Yes, you can". I believe that peoples' mindsets, children or adults, are a critical determinant to whether they achieve their desires. My own temperament is naturally up-beat and optimistic. I have a can-do attitude and expect success in most situations. I believe that from beliefs flows action and behavior. The adage "whether you think you can or you think you can't, you're right" is absolutely correct in my opinion. From teaching flute as well as training clients, I have seen people with exceptional talent and skill underachieve due to a lack of faith in themselves. Conversely, less talented folks have reached seemingly impossible goals through great intelligence, determination and perseverance.
The specifics of my philosophy include: working with people as part of a team, assisting them in identifying their goals, meeting them where they're at and helping them create a realistic plan in which to achieve their goals. I am their collaborator, not a fitness guru. Clients may want to follow me thinking that I have more knowledge and/or experience. However they are the experts on their own lives. I am not interested in being blindly followed, therefore I prefer to walk along side my clients and gently guide them towards better health and well-being. To me, an effective leader is one who leads by example. In evaluating leaders, I ask the question: do they "walk the walk and talk the talk"? In my opinion, leaders' beliefs and attitudes are best demonstrated by their actions. My fervent desire in working with clients is to promote their self-awareness, cultivate independent thinking and increase their self-confidence.
I also include a healthy dose of humor. I love to exercise and understand that many of my clients do not. A light-hearted quip from me will often get clients laughing. Perhaps they start to have fun during our sessions. At the very least, humor can be a positive distraction from endless lunges and squats!
My health and fitness philosophy has also been influenced by my personal reading. I am a voracious reader and have read material on sports psychology, martial arts, Eastern philosophy, applied positive psychology, nutrition, food production, brain fitness and neuro-plasticity. Authors I have read include Terry Orlick, Don Greene, George Leonard, Martin Seligman, Jeffrey Schwartz, Sharon Begley, Norman Doidge, the Dalai Lama, Daniel Goleman, Michael Pollan, Gary Taubes and Eric Schlosser among others. In addition to reading about martial arts, I trained in kempo karate, chi-gung and T'ai Chi for a number of years earning the rank of brown belt in karate and becoming a certified T'ai Chi instructor. My main goal at the time was to earn my black belt and open a dojo for women and girls, helping them become more emotionally empowered and independent through physical training in martial arts. A number of significant injuries prevented me from achieving my goal, however, this experience led to my current career in health and fitness.
The major theme in my reading has been the intersection of mind and body and how one influences the other. I continue to be enthralled with the subject matter. My on-going desire is to find ways to apply what I've read. The Health Promotion Management program at American University, particularly the multi-disciplinary focus, seems to offer the most effective structure and environment to assist me in synthesizing and building on my years of informal learning.
My career objectives are to continue helping people learn about themselves and apply that learning to assisting them in crafting more healthy, happy, satisfying lives. Given my interests and beliefs, the field of wellness is a natural progression for me and a culmination of my previous careers. Obtaining an advanced degree such as the Master's program at American University offers me the education, tools and skills I need to continue my work.
Monday, December 22, 2008
Books
I'm an avid and voracious reader, mostly non-fiction. Here are some of my recent reads:
Norman Doidge "The Brain that Changes Itself"
This is a re-read for me. I picked up even more info the second time around. An excellent and accessible book on brain fitness and neuro-plasticity or how the brain can continue to change, adapt and grow even as we change.
Inspiring!
Dalai Lama and Daniel Goleman "Destructive Emotions"
This book is part of an on-going series, a compilation of a conference held in 2000 in Dharamsala, India. The Dalai Lama has provided a forum for Western scientists to meet with eminent Buddhists to discuss wonderful topics like emotions, education, sleep. Daniel Goleman is the author of the bestseller "Emotional Intelligence" This book "Destructive Emotions" is substantial and somewhat dense (maybe that's just me!) read.
Norman Doidge "The Brain that Changes Itself"
This is a re-read for me. I picked up even more info the second time around. An excellent and accessible book on brain fitness and neuro-plasticity or how the brain can continue to change, adapt and grow even as we change.
Inspiring!
Dalai Lama and Daniel Goleman "Destructive Emotions"
This book is part of an on-going series, a compilation of a conference held in 2000 in Dharamsala, India. The Dalai Lama has provided a forum for Western scientists to meet with eminent Buddhists to discuss wonderful topics like emotions, education, sleep. Daniel Goleman is the author of the bestseller "Emotional Intelligence" This book "Destructive Emotions" is substantial and somewhat dense (maybe that's just me!) read.
Monday, December 8, 2008
Ho Ho Ho! Not-
Conventional wisdom says that the average weight gain between Thanksgiving and New Year's Day is 5-10 lbs. I see this figure all the time in women's magazines, on-line, in the news, etc.
However according to a study done by the NIH, that statement is wrong. NIH says the average holiday weight gain is 1 lb or less. Is this cause for celebration? Absolutely not! The average American does not lose this 1 lb post holidays and actually continues to gain at least a 1 lb every year for many more years of their lives translating into a cumulative, substantial weight gain.
Given the temptations for seasonal overindulging and also given the tough economic times we all are facing, maintaining your current weight seems to be a reasonable plan during this holiday season. Some people may argue that a 1 lb weight gain doesn't seem so bad in the scheme of things. However people eating a little bit more during the holiday season and therefore have gained weight, won't necessarily cut back after January 1st. Or they may jump on the resolution band-wagon, join a gym, hire a personal trainer and exercise like a crazy person along with lots of other crazy people for the first 3 weeks of January until they collapse in a heap on their couch in time to watch the Super Bowl and inhale platefuls of nachos and potato chips, ending up right back where they started from. Ouch.
Here are some tips to help you maintain your weight:
If you're exercising, add a couple of minutes to your cardio and increase your intensity slightly.
For instance if you've been doing 3 sessions of cardio per week on the treadmill for 30 minutes at 3.5 mph and no incline, then add 5 minutes (35 total) and bump your incline up to 2-4%. You'll burn more calories and should huff and puff a bit more as well. Also give yourself a big pat on the back for keeping up your exercising.
If you're not exercising or don't belong to a gym, start walking more. Depending on where you live, you may have access to a track at a local high school or community college where you can walk with a friend (always helps to have a work-out partner). Many towns now have bike trails where you can ride as a family, walk or run with a friend. In-door walking programs are sometimes offered at malls, particularly in areas which deal with long winter months. Ask around your community, the local town hall or local high school and see what's available to you.
Of course you can join a gym now. Have reasonable expectations for yourself for attendance. Maybe start with a group fitness class or hire a personal trainer. Many health clubs offer a complimentary introductory personal training session to train you on their equipment.
Take advantage of that session. Part of my job is to call new members, invite them to schedule that appointment and take them through their intro session. I can't tell you how many folks are not interested or cancel last minute, never to be heard from again. This is your benefit-use it!
Keep a food journal. This idea, like many ideas, appeals to some and not to others. That's fine.
If you don't like the idea of writing in a journal, there are plenty of on-line food tracking programs available. However you feel about a journal, do know that there was a study done which demonstrated that folks who keep a food journal consume 15% less calories than those who don't. I don't remember where I read this but I do remember thinking that any technique which helps you eat a bit less is probably a very good thing. I keep a food and exercise journal.
If you like your alcohol, try to cut down the amount rather than cut out the alcohol entirely.
If you don't drink as a regular thing, don't start over the holidays or feel pressured to have a glass of wine in your hand just because everyone else is drinking. Maintainence is the goal, here, so keep going with your own personal habits. Living in San Francisco, most of my clients enjoy their wine enormously. If they have a weight loss goal (particularly over the holidays) I will advise them to cut down on their alcohol intake since alcohol has no nutritional value (yes, I understand about red wine and a link to better cardiovascular health).
You can cut down in a variety of ways: literally cut out 1 drink. If you like 2 glasses of wine with dinner, have 1. If you're at home, pour less in the glass per drink or use a smaller wine glass to start with. You may want to measure the amount in your glass using a measuring cup and water. I do that with my breakfast cereal. I pour the amount in a measuring cup, then pour it in my cereal bowl to make sure I know how many calories I'm getting.
My father use to say: "your eyes are bigger than your stomach" and even now, many times he's still right.
Tips for holiday parties:
Stay away from the Buffet table! Stay away from the Buffet table! Run for the hills!
Buffets are tricky situations (like open bar). The food is presented in eye-catching ways, the smells are heavenly and there's mounds and mounds of all kinds of delectable treats. Your will-power may vanish instantly and an insatiable appetitie for everything takes over.
Let's talk turkey for dealing with this potential free-for-all:
First, scope out the table without taking anything. See what's offered. What appeals to you? Make a mental note of what you want. Go get a glass of water, talk with friends, listen to the entertainment or use the restroom.
Then eat the courses in order, in shifts, in small amounts.
For instance, if there's soup or salad offered, grab a small bowl or dessert plate for the salad, get
a small portion of either and go sit down (far, far away from the buffet) and eat that course.
Bring a glass of water with you. After that course, mingle with guests, go to the restroom, listen to the music or whatever entertainment is available and then go back for your main entree.
If you want more than one entree, take 1 spoonful or forkful of whatever you want, enough for a good taste (not 5 helpings). Avoid bread, stuffing, rolls, sandwich bread (you can eat a sandwich open-faced or no bread at all with utensils) or foods with heavy sauces, particularly cream based sauces. Especially avoid fried foods. If you absolutely must have these kinds of food, take a half portion or less of what you want. Again, use a smaller plate like a salad or dessert plate and
step away from the buffet and enjoy your food elsewhere.
Again after finishing, take time to socialize and mingle, letting your food settle before being tempted by another glass of wine or by dessert. If you're with friends, you may decide to split a dessert.
The point here is to allow yourself the pleasure of food and alcohol over a good amount of time and without feeling like you've eaten enough for 2 weeks. Your body cannot process very large amounts of food all at once. And surely you must know that it takes 20 minutes of eating for the body to register that it's full. Food is fuel to your body. Holiday parties usually happen in the evenings when your body is winding down for the day. It doesn't need (or want) 2,000 more calories at 9PM.
Also while I advocate not depriving yourself, 15 sugar cookies or 5 eggnogs is excess to the hilt. After a certain point, sugar cookie # 3 or eggnog # 2?, your brain isn't even participating in the eating experience.
Be kind to your body!
Happy holidays.
In health and with affection,
Laura
However according to a study done by the NIH, that statement is wrong. NIH says the average holiday weight gain is 1 lb or less. Is this cause for celebration? Absolutely not! The average American does not lose this 1 lb post holidays and actually continues to gain at least a 1 lb every year for many more years of their lives translating into a cumulative, substantial weight gain.
Given the temptations for seasonal overindulging and also given the tough economic times we all are facing, maintaining your current weight seems to be a reasonable plan during this holiday season. Some people may argue that a 1 lb weight gain doesn't seem so bad in the scheme of things. However people eating a little bit more during the holiday season and therefore have gained weight, won't necessarily cut back after January 1st. Or they may jump on the resolution band-wagon, join a gym, hire a personal trainer and exercise like a crazy person along with lots of other crazy people for the first 3 weeks of January until they collapse in a heap on their couch in time to watch the Super Bowl and inhale platefuls of nachos and potato chips, ending up right back where they started from. Ouch.
Here are some tips to help you maintain your weight:
If you're exercising, add a couple of minutes to your cardio and increase your intensity slightly.
For instance if you've been doing 3 sessions of cardio per week on the treadmill for 30 minutes at 3.5 mph and no incline, then add 5 minutes (35 total) and bump your incline up to 2-4%. You'll burn more calories and should huff and puff a bit more as well. Also give yourself a big pat on the back for keeping up your exercising.
If you're not exercising or don't belong to a gym, start walking more. Depending on where you live, you may have access to a track at a local high school or community college where you can walk with a friend (always helps to have a work-out partner). Many towns now have bike trails where you can ride as a family, walk or run with a friend. In-door walking programs are sometimes offered at malls, particularly in areas which deal with long winter months. Ask around your community, the local town hall or local high school and see what's available to you.
Of course you can join a gym now. Have reasonable expectations for yourself for attendance. Maybe start with a group fitness class or hire a personal trainer. Many health clubs offer a complimentary introductory personal training session to train you on their equipment.
Take advantage of that session. Part of my job is to call new members, invite them to schedule that appointment and take them through their intro session. I can't tell you how many folks are not interested or cancel last minute, never to be heard from again. This is your benefit-use it!
Keep a food journal. This idea, like many ideas, appeals to some and not to others. That's fine.
If you don't like the idea of writing in a journal, there are plenty of on-line food tracking programs available. However you feel about a journal, do know that there was a study done which demonstrated that folks who keep a food journal consume 15% less calories than those who don't. I don't remember where I read this but I do remember thinking that any technique which helps you eat a bit less is probably a very good thing. I keep a food and exercise journal.
If you like your alcohol, try to cut down the amount rather than cut out the alcohol entirely.
If you don't drink as a regular thing, don't start over the holidays or feel pressured to have a glass of wine in your hand just because everyone else is drinking. Maintainence is the goal, here, so keep going with your own personal habits. Living in San Francisco, most of my clients enjoy their wine enormously. If they have a weight loss goal (particularly over the holidays) I will advise them to cut down on their alcohol intake since alcohol has no nutritional value (yes, I understand about red wine and a link to better cardiovascular health).
You can cut down in a variety of ways: literally cut out 1 drink. If you like 2 glasses of wine with dinner, have 1. If you're at home, pour less in the glass per drink or use a smaller wine glass to start with. You may want to measure the amount in your glass using a measuring cup and water. I do that with my breakfast cereal. I pour the amount in a measuring cup, then pour it in my cereal bowl to make sure I know how many calories I'm getting.
My father use to say: "your eyes are bigger than your stomach" and even now, many times he's still right.
Tips for holiday parties:
Stay away from the Buffet table! Stay away from the Buffet table! Run for the hills!
Buffets are tricky situations (like open bar). The food is presented in eye-catching ways, the smells are heavenly and there's mounds and mounds of all kinds of delectable treats. Your will-power may vanish instantly and an insatiable appetitie for everything takes over.
Let's talk turkey for dealing with this potential free-for-all:
First, scope out the table without taking anything. See what's offered. What appeals to you? Make a mental note of what you want. Go get a glass of water, talk with friends, listen to the entertainment or use the restroom.
Then eat the courses in order, in shifts, in small amounts.
For instance, if there's soup or salad offered, grab a small bowl or dessert plate for the salad, get
a small portion of either and go sit down (far, far away from the buffet) and eat that course.
Bring a glass of water with you. After that course, mingle with guests, go to the restroom, listen to the music or whatever entertainment is available and then go back for your main entree.
If you want more than one entree, take 1 spoonful or forkful of whatever you want, enough for a good taste (not 5 helpings). Avoid bread, stuffing, rolls, sandwich bread (you can eat a sandwich open-faced or no bread at all with utensils) or foods with heavy sauces, particularly cream based sauces. Especially avoid fried foods. If you absolutely must have these kinds of food, take a half portion or less of what you want. Again, use a smaller plate like a salad or dessert plate and
step away from the buffet and enjoy your food elsewhere.
Again after finishing, take time to socialize and mingle, letting your food settle before being tempted by another glass of wine or by dessert. If you're with friends, you may decide to split a dessert.
The point here is to allow yourself the pleasure of food and alcohol over a good amount of time and without feeling like you've eaten enough for 2 weeks. Your body cannot process very large amounts of food all at once. And surely you must know that it takes 20 minutes of eating for the body to register that it's full. Food is fuel to your body. Holiday parties usually happen in the evenings when your body is winding down for the day. It doesn't need (or want) 2,000 more calories at 9PM.
Also while I advocate not depriving yourself, 15 sugar cookies or 5 eggnogs is excess to the hilt. After a certain point, sugar cookie # 3 or eggnog # 2?, your brain isn't even participating in the eating experience.
Be kind to your body!
Happy holidays.
In health and with affection,
Laura
Tuesday, November 11, 2008
Statement of Purpose
My main purpose has been and continues to be a strong desire to help people. Throughout my lifetime I have been very fortunate to weave my personal interests regarding how people learn, emotional and mental health, sports psychology, health, fitness and well-being in a way which is of service to people. I have worked in several different industries, however, the common thread is my focus on assisting others. From a young age I wanted to be a physician. However, at the time, college chemistry and math courses stymied me. During my college years, I began my career as a flute teacher, returning home each weekend from school to teach private lessons to hometown children. After graduation I turned to medical social work, which I thought was the perfect marriage of my interests in mind and body. After a few years working in the field, I returned to teaching flute and had a long, successful and happy career as an educator, performer and public speaker. Upon moving to California in 2004, I entered the health and fitness industry, becoming a certified personal trainer, Bootcamp and group fitness instructor for a tennis and swim club in downtown San Francisco. I have a wonderful schedule of classes and private clients, most of whom are women of all ages and fitness levels seeking to improve their health and fitness.
At this point in my life, while I love my clients and classes, I want to influence health care policy. I very much enjoy the ability to work one-on-one with people. However I also want the ability to affect change on a larger scale. The field of wellness is a natural progression for me since I see wellness as synthesizing my ideas on learning, emotional and mental health, fitness and physical health. Wellness is an avenue to continue to integrate and build on my previous work as a flute teacher, medical social worker and personal trainer. I define wellness as a state of optimal health including physical and mental health. From a young age, I have seen how the mind influences the body and vice versa. My version of wellness is holistic, incorporating the physical, mental, emotional and spiritual and aligns nicely with my philosophical outlook on life, one of hopefulness, optimism and a "can-do" attitude.
Holism, for me, is an interconnection among parts. Our bodies affect our minds and our minds affect our bodies. If one part is changed, other areas of our lives are affected, sometimes with unforeseen and startling results. I have seen this amply demonstrated in my work as a personal trainer. A client may hire me to help her fit in her skinny jeans. As a result of that initial goal, she becomes healthier and physically stronger and she may discover that she has become emotionally stronger as well. What appeared to be a very specific desire to wear a pair of pants becomes a catalyst for other far reaching changes such as leaving a demanding job, limiting contact with toxic family members or returning to school for an advanced degree. I am a prime example of this: from an initial focus on losing weight, I completely remade my life in the space of two years, losing 80 lbs (and maintaining that weight loss), moving cross-country to California, changing professions (from classical musician to personal trainer and group fitness instructor) and getting divorced. Now I am applying for graduate school at American University to further my studies in health and fitness. Because of my previous training and career as a classical musician in addition to a recent educational opportunity in fitness, I am confident that if accepted I will be very successful earning this advanced degree and continuing my career in health.
For a large part of my life, I was a professional musician, spending hours a day in a practice room, perfecting and maintaining the skills I needed to play my instrument well. During those many hours of practicing, I relied on myself. While I did study with many fine flutists over the years, those flutists spent little time with me compared with the time I spent practicing. Unlike athletes who compete in team sports, in music, a musician does not have a coach organizing daily practices or telling her what she's doing right or wrong. There are no teammates present to lean on for company or moral support. There's the student, the instrument and the practice room. Self-discipline, self-awareness, concentration and organizational ability are just a few of the skills required to be a well-trained, high-caliber musician.
In my late 20's (considered past the prime for such an endeavor), I successfully auditioned for graduate school in flute performance. I was given a scholarship (even more remarkable for a flutist-good flutists are regarded as a "dime a dozen") and received my MM in Flute Performance from The Boston Conservatory. I was inducted into a national music honor society on the basis of my GPA and academic work. In addition to attending conservatory full-time, I continued teaching my private flute students thus successfully balancing the demands of both school and work.
In 2007, I had a similiar experience in fitness. My company sent me back to school at the University of San Francisco to take "Clinical Exercise Physiology" in the Exercise Sport and Science Department. The class is an upper level undergraduate class requiring prerequisites such as human anatomy and introductory physiology. The requirements were waived although I had not taken the stated prerequisites . Returning to school was an epiphany for me on several levels: I discovered that I loved the subject matter and I studied assiduously and joyfully to learn the material. I also discovered that I was able to again successfully balance working full-time with school, taking what was essentially a double class since both lecture and lab were required. Lastly, I found that I had the skills and talent to excel in a health and fitness
field receiving an "A" for my work. Perhaps that statement does not seem earth shattering. For me, however, my experience was profound. I demonstrated academic success in my relatively new field of health and fitness thus gaining great confidence and faith in myself. As a direct result of taking this class, I knew that I could achieve even larger goals such as returning to graduate school at American University, again moving cross-country and creating a new life in a new place.
Why American University? The program to which I am applying, Health Promotion Management, is described on the AU Web site as multi-disciplinary encompassing health policy, health management, health communication, global health and exercise science. Prior to applying for this program, I seriously considered Arizona University (exercise science/wellness), Columbia University (applied kinesiology/nutrition/wellness), The University of Pennsylvania (Applied Positive Psychology) and several University of California and California State University schools. Health care is a complex issue affected by many different areas. While every one of these schools and programs have their merits, they do not have the scope which the program at American University offers. Based on my research and discussions with the graduate advisor for the Health Promotion Management Department at AU, the program seems to be the best fit for me well above and beyond the others.
Additionally the school is located in Washington, DC the capital (literally and figuratively) of national policy making as well as headquarters for many health associations and institutes. By attending American University not only will I receive a world class education but I will also be at the epicenter of on-going health care debate and reform.
In Health,
Laura
At this point in my life, while I love my clients and classes, I want to influence health care policy. I very much enjoy the ability to work one-on-one with people. However I also want the ability to affect change on a larger scale. The field of wellness is a natural progression for me since I see wellness as synthesizing my ideas on learning, emotional and mental health, fitness and physical health. Wellness is an avenue to continue to integrate and build on my previous work as a flute teacher, medical social worker and personal trainer. I define wellness as a state of optimal health including physical and mental health. From a young age, I have seen how the mind influences the body and vice versa. My version of wellness is holistic, incorporating the physical, mental, emotional and spiritual and aligns nicely with my philosophical outlook on life, one of hopefulness, optimism and a "can-do" attitude.
Holism, for me, is an interconnection among parts. Our bodies affect our minds and our minds affect our bodies. If one part is changed, other areas of our lives are affected, sometimes with unforeseen and startling results. I have seen this amply demonstrated in my work as a personal trainer. A client may hire me to help her fit in her skinny jeans. As a result of that initial goal, she becomes healthier and physically stronger and she may discover that she has become emotionally stronger as well. What appeared to be a very specific desire to wear a pair of pants becomes a catalyst for other far reaching changes such as leaving a demanding job, limiting contact with toxic family members or returning to school for an advanced degree. I am a prime example of this: from an initial focus on losing weight, I completely remade my life in the space of two years, losing 80 lbs (and maintaining that weight loss), moving cross-country to California, changing professions (from classical musician to personal trainer and group fitness instructor) and getting divorced. Now I am applying for graduate school at American University to further my studies in health and fitness. Because of my previous training and career as a classical musician in addition to a recent educational opportunity in fitness, I am confident that if accepted I will be very successful earning this advanced degree and continuing my career in health.
For a large part of my life, I was a professional musician, spending hours a day in a practice room, perfecting and maintaining the skills I needed to play my instrument well. During those many hours of practicing, I relied on myself. While I did study with many fine flutists over the years, those flutists spent little time with me compared with the time I spent practicing. Unlike athletes who compete in team sports, in music, a musician does not have a coach organizing daily practices or telling her what she's doing right or wrong. There are no teammates present to lean on for company or moral support. There's the student, the instrument and the practice room. Self-discipline, self-awareness, concentration and organizational ability are just a few of the skills required to be a well-trained, high-caliber musician.
In my late 20's (considered past the prime for such an endeavor), I successfully auditioned for graduate school in flute performance. I was given a scholarship (even more remarkable for a flutist-good flutists are regarded as a "dime a dozen") and received my MM in Flute Performance from The Boston Conservatory. I was inducted into a national music honor society on the basis of my GPA and academic work. In addition to attending conservatory full-time, I continued teaching my private flute students thus successfully balancing the demands of both school and work.
In 2007, I had a similiar experience in fitness. My company sent me back to school at the University of San Francisco to take "Clinical Exercise Physiology" in the Exercise Sport and Science Department. The class is an upper level undergraduate class requiring prerequisites such as human anatomy and introductory physiology. The requirements were waived although I had not taken the stated prerequisites . Returning to school was an epiphany for me on several levels: I discovered that I loved the subject matter and I studied assiduously and joyfully to learn the material. I also discovered that I was able to again successfully balance working full-time with school, taking what was essentially a double class since both lecture and lab were required. Lastly, I found that I had the skills and talent to excel in a health and fitness
field receiving an "A" for my work. Perhaps that statement does not seem earth shattering. For me, however, my experience was profound. I demonstrated academic success in my relatively new field of health and fitness thus gaining great confidence and faith in myself. As a direct result of taking this class, I knew that I could achieve even larger goals such as returning to graduate school at American University, again moving cross-country and creating a new life in a new place.
Why American University? The program to which I am applying, Health Promotion Management, is described on the AU Web site as multi-disciplinary encompassing health policy, health management, health communication, global health and exercise science. Prior to applying for this program, I seriously considered Arizona University (exercise science/wellness), Columbia University (applied kinesiology/nutrition/wellness), The University of Pennsylvania (Applied Positive Psychology) and several University of California and California State University schools. Health care is a complex issue affected by many different areas. While every one of these schools and programs have their merits, they do not have the scope which the program at American University offers. Based on my research and discussions with the graduate advisor for the Health Promotion Management Department at AU, the program seems to be the best fit for me well above and beyond the others.
Additionally the school is located in Washington, DC the capital (literally and figuratively) of national policy making as well as headquarters for many health associations and institutes. By attending American University not only will I receive a world class education but I will also be at the epicenter of on-going health care debate and reform.
In Health,
Laura
Friday, November 7, 2008
A big thank you
Thanks to all of you who took the time to read (some of you read many versions!) my recent posting on my health and fitness philosophy. Most of you know that this is an essay required as part of my application to graduate school. For those of you who don't know, I am applying for a Master's degree in Health Promotion Management at American University in Washington, DC. This program is multi-disciplinary and includes global health, health policy, health management, health communication and exercise science. It is perfect for silly folks like me with too many interests!
I have begun my second essay "Statement of Purpose" which is posted on the blog in a rough draft. Your opinions and comments are most welcome on that essay as well.
I take the GRE's in December and plan to submit a completed application by January 1st. My interview and visit to the school will happen in late January. American University has rolling admissions policy so as soon as my application is complete and I've had my interview, I should find out whether I've been accepted almost immediately. I'll keep you informed as the process unfolds.
With affection and appreciation,
Laura
I have begun my second essay "Statement of Purpose" which is posted on the blog in a rough draft. Your opinions and comments are most welcome on that essay as well.
I take the GRE's in December and plan to submit a completed application by January 1st. My interview and visit to the school will happen in late January. American University has rolling admissions policy so as soon as my application is complete and I've had my interview, I should find out whether I've been accepted almost immediately. I'll keep you informed as the process unfolds.
With affection and appreciation,
Laura
Tuesday, October 28, 2008
Health Fitness Philosophy
Recently for one of my graduate school essays, I was asked to state my health fitness philosophy and career objectives. I thought I'd share some of my thoughts here.
Prior to thoughts on any specific careers, I have always been driven by my desire to help people. As a child, I wanted to become a doctor. I was fascinated by the human body and thought I could help people by treating and healing their illnesses. In high school, I volunteered as a "candy striper" at a local hospital and enjoyed being in a medical atmosphere. Becoming a physician was my goal until college, when I was stymied by the science and math courses required for pre-med majors. During my college years, I was a flute teacher, returning to my hometown each weekend to teach area children. However I considered that a "college job" and not a future career path then. After college, I turned to medical social work which nicely married my interests in medicine with my desire to help people. After attending and graduating from an innovative program at Massachusetts General Hospital, devoted exclusively to medical social work and the first of its kind in New England, I worked for several years in an acute care hospital as well as a rehab hospital. My caseload consisted of geriatric cardiac and stroke patients as well as their families. Sometimes my patients returned home, many times they did not. Finding an appropriate extended care facility for those who could not return home was my responsibility, whether that was a chronic care facility or a nursing home. Ultimately I found this work very difficult emotionally and returned to teaching flute and had a long, happy, successful career as a music educator, performer and public speaker.
Twenty five years later, I still teach flute, however my primary career is working as a personal trainer, bootcamp and group fitness instructor at a health club in downtown San Francisco. The majority of my clients and class members are women of all ages and fitness levels. Again my fitness career combines my interests in the human body and helping people quite well.
I feel blessed to have worked in several different industries. However different the industries, my career objectives have remained the same: what can I contribute to peoples' lives? My interests in the human body, how people learn, understanding how they think, what they feel and how all of that translates into behavior are well served by my work in health and fitness.
As a flute teacher working with children and as a personal trainer and group fitness instructor working with adults, I have always been enthralled with observing how the mind and body are entwined and the affect one has on the other. Early in my flute teaching, I discovered the field of sports psychology and read books by Don Greene, George Leonard and Terry Orlick to help my flute students successfully deal with performance anxiety. I explored many martial arts both physically by training and by reading ideas and philosophies concerning martial arts. I delved into Martin Seligman's work on applied positive psychology, authentic happiness and learned optimism. I read many books discussing the ideas of brain plasticity and psycho-neuro-immunology such as the works of Jeffrey Schwartz, Sharon Begley and Sandra and Matthew Blakeslee. These books support what I learned from the sports psychology material as well as the bodywork I personally have undergone such as many years of taking Alexander Technique lessons and my martial arts training in Tai Chi and Kempo Karate. After all of this reading and particularly the reading I did on brain plasticity, I realized that I wanted a more formal education. However, that education needed to be very broad in nature in order to satisfy all of my varied interests. I considered many schools before finding American University's program in Health Promotion Management. I feel this program with its multi-disciplinary scope as well as the specific knowledge base best suit my interests. After completing this education, I intend to step onto a bigger stage and move from the micro of working with people one-on-one to the macro of influencing health care policy and health care delivery.
My health fitness philosophy arose from teaching flute lessons. My motto to flute students is "Yes, you can", which I said in order to counter their common refrain of "I can't". Throughout the years of teaching, I could easily ascertain a student's level of faith and confidence in themselves by whether or not they used those words. Watching people learn (flute students and training clients) has been a huge gift, because I am privileged to see someone's beliefs and thought patterns in action. If someone responds "I can't" when encountering a learning challenge, the attitude behind the statement is often more correctly "I won't" or "I don't know how" accompanied by a tone of defeat. My philosophy "Yes, you can" has a tone of confident expectation of success. It reflects a "roll-up your sleeves, can-do attitude". It says things can change, life can be different. It also implies that from beliefs and attitudes flows behavior. The adage "whether you think you can or you think you can't, either way, you're right" is absolutely correct.
With my private clients at the health club as well as my class members, I work with both their minds and bodies. Training itself is obviously physical. However if I don't understand clients' motivations for wanting better health and fitness or identify their goals or even more importantly uncover their hidden agendas and fears, then I run the risk that their minds will sabotage their best efforts.
Clients may look to their trainers or their group fitness instructors to lead them, to be a role model for proper diet and exercise, health and wellness. I basically agree with their assessment: an effective leader is one who leads by example. Do he/she "walk the walk and talk the talk"? Core values are illustrated by actions. I look for consistency in behavior and in spoken words which helps me to trust someone. This is good advice in which to evaluate any relationship not just a leader! Some of my clients may view me as a leader although I prefer to have them think of me as a partner who's a little further down the road in terms of knowledge and experience. I am still human, still improving and not done with my journey towards better health and fitness (and happiness and compassion and kindness, etc). Certainly I am willing to share my knowledge with clients and share what worked for me and what didn't. However, my experience doesn't necessarily mean that my tools and strategies will work for them. I honor and respect their own individual paths. If people are inspired by the example of my life or find strength in the example of someone else's life, so be it. I am not a guru or fitness goddess seeking accolades or adulation. I want my clients to be fully empowered and ultimately independent of me. I work tirelessly to insure that they have the tools and knowledge to get what they want regardless of whether they train with me or not.
Working with my clients is very satisfying to me. What is most meaningful is observing how people stretch and grow in the process of reaching for their dreams. I know many people are keenly interested in achieving the end result. However the very act of envisioning something different for themselves begins the process of change. Embarking on a quest for better health and fitness can provoke seemingly unrelated changes. Clients may leave an unhappy relationship, an overwhelming job or may break ties with toxic family members. In learning how physically strong they are, they may uncover equally impressive emotional reserves, what Dr. Martin Seligman, the father of positive psychology, calls "emotional resilency". Having the inner confidence that you can weather life, that you can go through difficulties and still emerge intact is as the ad for the credit card company states "priceless". The process of discovering emotional strength through physical endeavor is common although almost miraculous in nature since you wouldn't suppose such a relationship exists. If I told a client that doing 12 push-ups when she can do none currently or that jumping rope when she can't climb stairs without huffing and puffing might lead her to other changes completely unrelated to fitting in her pair of skinny jeans, changes like being able to say "no" to her overbearing boss or demanding child, she would probably laugh in my face and mutter "crazy lady". However I know this to be true.
I know that monumental change can happen this way because I've done it. Six years ago, I lived in Boston and weighed well over 200 lbs. Unhappy in my marriage and discouraged with the politics at the music school where I taught, I was still recovering from physical injuries which were also emotionally devastating to me. My injuries forced me to stop exercising and to stop training in my beloved martial arts thus effectively ending my dream of attaining black belt and opening a dojo for women and girls. This was a significant loss for me. Additionally my elderly father was ailing. In short, I faced trials and tribulations no different than what many American women face on a regular basis. I was sliding down the slippery slope of depression quickly with no real end in sight. Rather than focusing on all the "bad" things in my life, I decided to focus on feeling better and starting working on the things I thought I could change: number one being my health. I hired a personal trainer and began the slow process of losing 80 lbs which I have successfully maintained. From that first step of hiring her, I began to totally remake myself. It was and is a long road filled with many challenges and adventures. Today I live in California, am divorced and instead of being a black belt teaching karate to women and girls, I am a fitness professional teaching adults about health and exercise. I'm applying to graduate school to further my studies. I owe a lot to all my personal trainers and healthcare professionals who was so instrumental in helping me. I also owe a lot to myself, that I cared enough about myself to say "enough, I want better".
My life's work continues to be helping people. My career objective is to promote wellness in all areas-physical, mental, emotional. I have many choices as to how I accomplish this. I have been fortunate enough to improve peoples' health and well-being one client at a time and one class at a time during my last 4 years in the fitness industry. I have also touched students' lives through my flute teaching. Now, to further my objectives, I believe that gaining a solid base of education and knowledge in the health care field is paramount. I think the program at American University will give me that and will afford me even greater career opportunities. From there, I intend to be open to different avenues to promote wellness in a larger setting and make the best choice for me given my specific skill set and interests.
In health,
Laura
Prior to thoughts on any specific careers, I have always been driven by my desire to help people. As a child, I wanted to become a doctor. I was fascinated by the human body and thought I could help people by treating and healing their illnesses. In high school, I volunteered as a "candy striper" at a local hospital and enjoyed being in a medical atmosphere. Becoming a physician was my goal until college, when I was stymied by the science and math courses required for pre-med majors. During my college years, I was a flute teacher, returning to my hometown each weekend to teach area children. However I considered that a "college job" and not a future career path then. After college, I turned to medical social work which nicely married my interests in medicine with my desire to help people. After attending and graduating from an innovative program at Massachusetts General Hospital, devoted exclusively to medical social work and the first of its kind in New England, I worked for several years in an acute care hospital as well as a rehab hospital. My caseload consisted of geriatric cardiac and stroke patients as well as their families. Sometimes my patients returned home, many times they did not. Finding an appropriate extended care facility for those who could not return home was my responsibility, whether that was a chronic care facility or a nursing home. Ultimately I found this work very difficult emotionally and returned to teaching flute and had a long, happy, successful career as a music educator, performer and public speaker.
Twenty five years later, I still teach flute, however my primary career is working as a personal trainer, bootcamp and group fitness instructor at a health club in downtown San Francisco. The majority of my clients and class members are women of all ages and fitness levels. Again my fitness career combines my interests in the human body and helping people quite well.
I feel blessed to have worked in several different industries. However different the industries, my career objectives have remained the same: what can I contribute to peoples' lives? My interests in the human body, how people learn, understanding how they think, what they feel and how all of that translates into behavior are well served by my work in health and fitness.
As a flute teacher working with children and as a personal trainer and group fitness instructor working with adults, I have always been enthralled with observing how the mind and body are entwined and the affect one has on the other. Early in my flute teaching, I discovered the field of sports psychology and read books by Don Greene, George Leonard and Terry Orlick to help my flute students successfully deal with performance anxiety. I explored many martial arts both physically by training and by reading ideas and philosophies concerning martial arts. I delved into Martin Seligman's work on applied positive psychology, authentic happiness and learned optimism. I read many books discussing the ideas of brain plasticity and psycho-neuro-immunology such as the works of Jeffrey Schwartz, Sharon Begley and Sandra and Matthew Blakeslee. These books support what I learned from the sports psychology material as well as the bodywork I personally have undergone such as many years of taking Alexander Technique lessons and my martial arts training in Tai Chi and Kempo Karate. After all of this reading and particularly the reading I did on brain plasticity, I realized that I wanted a more formal education. However, that education needed to be very broad in nature in order to satisfy all of my varied interests. I considered many schools before finding American University's program in Health Promotion Management. I feel this program with its multi-disciplinary scope as well as the specific knowledge base best suit my interests. After completing this education, I intend to step onto a bigger stage and move from the micro of working with people one-on-one to the macro of influencing health care policy and health care delivery.
My health fitness philosophy arose from teaching flute lessons. My motto to flute students is "Yes, you can", which I said in order to counter their common refrain of "I can't". Throughout the years of teaching, I could easily ascertain a student's level of faith and confidence in themselves by whether or not they used those words. Watching people learn (flute students and training clients) has been a huge gift, because I am privileged to see someone's beliefs and thought patterns in action. If someone responds "I can't" when encountering a learning challenge, the attitude behind the statement is often more correctly "I won't" or "I don't know how" accompanied by a tone of defeat. My philosophy "Yes, you can" has a tone of confident expectation of success. It reflects a "roll-up your sleeves, can-do attitude". It says things can change, life can be different. It also implies that from beliefs and attitudes flows behavior. The adage "whether you think you can or you think you can't, either way, you're right" is absolutely correct.
With my private clients at the health club as well as my class members, I work with both their minds and bodies. Training itself is obviously physical. However if I don't understand clients' motivations for wanting better health and fitness or identify their goals or even more importantly uncover their hidden agendas and fears, then I run the risk that their minds will sabotage their best efforts.
Clients may look to their trainers or their group fitness instructors to lead them, to be a role model for proper diet and exercise, health and wellness. I basically agree with their assessment: an effective leader is one who leads by example. Do he/she "walk the walk and talk the talk"? Core values are illustrated by actions. I look for consistency in behavior and in spoken words which helps me to trust someone. This is good advice in which to evaluate any relationship not just a leader! Some of my clients may view me as a leader although I prefer to have them think of me as a partner who's a little further down the road in terms of knowledge and experience. I am still human, still improving and not done with my journey towards better health and fitness (and happiness and compassion and kindness, etc). Certainly I am willing to share my knowledge with clients and share what worked for me and what didn't. However, my experience doesn't necessarily mean that my tools and strategies will work for them. I honor and respect their own individual paths. If people are inspired by the example of my life or find strength in the example of someone else's life, so be it. I am not a guru or fitness goddess seeking accolades or adulation. I want my clients to be fully empowered and ultimately independent of me. I work tirelessly to insure that they have the tools and knowledge to get what they want regardless of whether they train with me or not.
Working with my clients is very satisfying to me. What is most meaningful is observing how people stretch and grow in the process of reaching for their dreams. I know many people are keenly interested in achieving the end result. However the very act of envisioning something different for themselves begins the process of change. Embarking on a quest for better health and fitness can provoke seemingly unrelated changes. Clients may leave an unhappy relationship, an overwhelming job or may break ties with toxic family members. In learning how physically strong they are, they may uncover equally impressive emotional reserves, what Dr. Martin Seligman, the father of positive psychology, calls "emotional resilency". Having the inner confidence that you can weather life, that you can go through difficulties and still emerge intact is as the ad for the credit card company states "priceless". The process of discovering emotional strength through physical endeavor is common although almost miraculous in nature since you wouldn't suppose such a relationship exists. If I told a client that doing 12 push-ups when she can do none currently or that jumping rope when she can't climb stairs without huffing and puffing might lead her to other changes completely unrelated to fitting in her pair of skinny jeans, changes like being able to say "no" to her overbearing boss or demanding child, she would probably laugh in my face and mutter "crazy lady". However I know this to be true.
I know that monumental change can happen this way because I've done it. Six years ago, I lived in Boston and weighed well over 200 lbs. Unhappy in my marriage and discouraged with the politics at the music school where I taught, I was still recovering from physical injuries which were also emotionally devastating to me. My injuries forced me to stop exercising and to stop training in my beloved martial arts thus effectively ending my dream of attaining black belt and opening a dojo for women and girls. This was a significant loss for me. Additionally my elderly father was ailing. In short, I faced trials and tribulations no different than what many American women face on a regular basis. I was sliding down the slippery slope of depression quickly with no real end in sight. Rather than focusing on all the "bad" things in my life, I decided to focus on feeling better and starting working on the things I thought I could change: number one being my health. I hired a personal trainer and began the slow process of losing 80 lbs which I have successfully maintained. From that first step of hiring her, I began to totally remake myself. It was and is a long road filled with many challenges and adventures. Today I live in California, am divorced and instead of being a black belt teaching karate to women and girls, I am a fitness professional teaching adults about health and exercise. I'm applying to graduate school to further my studies. I owe a lot to all my personal trainers and healthcare professionals who was so instrumental in helping me. I also owe a lot to myself, that I cared enough about myself to say "enough, I want better".
My life's work continues to be helping people. My career objective is to promote wellness in all areas-physical, mental, emotional. I have many choices as to how I accomplish this. I have been fortunate enough to improve peoples' health and well-being one client at a time and one class at a time during my last 4 years in the fitness industry. I have also touched students' lives through my flute teaching. Now, to further my objectives, I believe that gaining a solid base of education and knowledge in the health care field is paramount. I think the program at American University will give me that and will afford me even greater career opportunities. From there, I intend to be open to different avenues to promote wellness in a larger setting and make the best choice for me given my specific skill set and interests.
In health,
Laura
Wednesday, October 22, 2008
Happy-go-lucky
I saw the British indi movie "Happy-Go-Lucky" last weekend. It's a movie about whether your world view is half empty or half full. Poppy, the main character, is effervescent about life, happy, bubbly, vivacious and almost manic in her optimism. The movie shows how she handles situations where folks do not share her positiveness, including a particularly onerous driving instructor. The scenes where he's attempting to teach how to drive are hilarious as well as disturbing. I identify with Poppy's philosophy for the most part and applaud her ability to diffuse difficult people and support the underdogs. Check it out!
In Health,
Laura
In Health,
Laura
Halloween Horror and some alternatives
Prevention Magazine reports in its October, 2008 magazine that 3 handfuls of candy corn equals over 700 calories, the caloric equivalent of a Big Mac and small fries-OMG!
If you want to give out a more "wholesome" treat, Alison Sweeney, host of The Biggest Loser, has this tip: give out individual cans of Play-Doh.
I think this is a great idea although your trick-or-treaters might not think so. If you must give out sweets, Junior Mints has less sugar per serving than many other treats.
In Health,
Laura
If you want to give out a more "wholesome" treat, Alison Sweeney, host of The Biggest Loser, has this tip: give out individual cans of Play-Doh.
I think this is a great idea although your trick-or-treaters might not think so. If you must give out sweets, Junior Mints has less sugar per serving than many other treats.
In Health,
Laura
Friday, October 10, 2008
Ode to a pretty blonde girl
Once upon a time, there was a girl who looked like a younger, prettier version of Suzanne Somers. Someone (that would be me) told her she looked like Suzanne Somers but I don't think she liked that. And yes, I did include the younger, prettier part. Otherwise I would have really insulted her.
Anyway, this girl grew up with a burning desire in her heart to be a wonderful musician. She had many trials and tribulations. Her adored high school teacher moved away during her last year of school, she struggled mightily with a proficiency test in order to graduate from Conservatory.
Many auditions didn't go her way. Her beloved instrument always seemed on the fritz, needing regular repairs. Sometimes she had to make emergency dashes to substitute repair people, not knowing whether they'd fix the problem or make it worse. Her musical collaborators were often the source of much frustration and many tears.
She also had many honors and triumphs. She won several competitions as a soloist and chamber musician. She won an international solo competition where the prize was a new instrument! She's played in Carnegie Hall several times, played in Europe, played in summer festivals in the western United States. One of her former teachers, an international star, invited her to concertize with her, a high honor indeed. The same musical collaborators who were a source of frustration and tears were often the source of profound
musical satisfaction and great achievement.
She married a great guy, has a wonderful family and many, many friends who care deeply about her. Oh and she looks hot in red!
She's continuing her journey, experiencing both disappointments and success. What I admire most about her (there are many things-did I mention the hot in red part?) is that she reaches for the stars. And when she can't reach any more, she stretches just a tiny bit further, willing herself forward with determination and focus. Sometimes she touches the stars, sometimes she doesn't. While I want her to get what she wants, what is really inspirational to me is that she keeps stretching. And growing. And learning. The outcome is less important than the act of becoming more of who she is.
I root her on through her journeys. Most of all, I want her to take her rightful place on stage. The stage of life, that is, where she trusts herself, her judgement, her perceptions, her wisdom. Where she allows the love and support of her family and friends who adore her so much to give her comfort and solace and help her celebrate her successes. Where she can relax into the beauty of spirit that she is.
The moral of the story?
There are many-choose the one you like.
Here's mine:
Don't tell a 25 year old they look like a 50 year old!
But do tell them they look hot in red.
:)
Laura
Anyway, this girl grew up with a burning desire in her heart to be a wonderful musician. She had many trials and tribulations. Her adored high school teacher moved away during her last year of school, she struggled mightily with a proficiency test in order to graduate from Conservatory.
Many auditions didn't go her way. Her beloved instrument always seemed on the fritz, needing regular repairs. Sometimes she had to make emergency dashes to substitute repair people, not knowing whether they'd fix the problem or make it worse. Her musical collaborators were often the source of much frustration and many tears.
She also had many honors and triumphs. She won several competitions as a soloist and chamber musician. She won an international solo competition where the prize was a new instrument! She's played in Carnegie Hall several times, played in Europe, played in summer festivals in the western United States. One of her former teachers, an international star, invited her to concertize with her, a high honor indeed. The same musical collaborators who were a source of frustration and tears were often the source of profound
musical satisfaction and great achievement.
She married a great guy, has a wonderful family and many, many friends who care deeply about her. Oh and she looks hot in red!
She's continuing her journey, experiencing both disappointments and success. What I admire most about her (there are many things-did I mention the hot in red part?) is that she reaches for the stars. And when she can't reach any more, she stretches just a tiny bit further, willing herself forward with determination and focus. Sometimes she touches the stars, sometimes she doesn't. While I want her to get what she wants, what is really inspirational to me is that she keeps stretching. And growing. And learning. The outcome is less important than the act of becoming more of who she is.
I root her on through her journeys. Most of all, I want her to take her rightful place on stage. The stage of life, that is, where she trusts herself, her judgement, her perceptions, her wisdom. Where she allows the love and support of her family and friends who adore her so much to give her comfort and solace and help her celebrate her successes. Where she can relax into the beauty of spirit that she is.
The moral of the story?
There are many-choose the one you like.
Here's mine:
Don't tell a 25 year old they look like a 50 year old!
But do tell them they look hot in red.
:)
Laura
Wednesday, October 8, 2008
Goals-Unexpected Rewards
Pssst, friend, I have a deal for you.
What if I offered you a more intimate, a more loving, a more deeply connected relationship with your spouse which will last the length of your time together? A relationship where you both understand the other with more compassionate and sensitivity than ever before? Where, literally, you are able for once to walk a day in each other's shoes?
Interested?
What if, in return, I asked you for 6 weeks of your life where you will work like a dog, have several major melt-downs, terrific highs, terrible lows, be totally exhausted, completely exhilarated, that you'll travel thousands of miles in 1 day to present yourself under trying circumstances for professional reasons? That you'll reach for the stars and fail?
Twice.
What???!!! You want to counter-offer? You don't negotiate with me!!!
Sigh.
Such silly humans.
Ok, to sweeten the pot a little, in addition to the improvements in your relationship, I'll throw in that you'll feel more love and support from your family and friends than you could ever have imagined, that you'll become aware of previously hidden strengths like enormous courage, talent, focus and determination, that several new important professional colleagues will enter your life, that future fabulous professional opportunities await you as a result of your experiences, that you will come to be astounded and awed by the sheer audacity and bravado you displayed as a result of these 6 weeks, that the impact of what you have accomplished will be felt in your life for years to come.
Oh, I have to tell you that you will feel pretty crappy and lousy for a time. Kind of beaten up emotionally. And that you'll have to tell all your family and friends that you failed (well, didn't achieve that results you wanted-I don't believe in failure). That in telling your story to your loved ones, you'll experience the disappointment and hurt all over again. I know, sort of sucks.
But soon you'll start to feel better and begin to enjoy these unexpected rewards I'm offering you. Initially, though, it might feel like having the flu. Sorry, it's part of the deal. You know, truth in advertising and all.
Interested now?
What, STILL NEGOTIATING????!!!
Oh, you want to know why I'm making you this offer?
Because the rewards from goals can end up being quite different and sometimes sweeter than those results you said you wanted. Because the destination at the end of the journey can end up in a vastly different place (sometimes more beautiful) than where you said you wanted to go. Because I believe in you. Because you are an incredible spirit and I want you to truly see yourself. No, truly, truly see yourself. The way I see you. Because I want you to open your mind and see that impossible is nothing. Accept that you can find positive energy in any situation and often extraordinary kindness and generosity if you would open your door and welcome them in. Because I want you to understand that trite remark "the universe works in mysterious ways". Because I do work in mysterious ways. Because I love you. And want you to own your power.
Deal or no deal?
No using any lifelines-oh my gosh!
Decide.
Oh, by the way, that lady in Texas who wants to lose 30lbs?
Tell her I have a little adventure in store for her too if she's interested.
Your friend,
The universe
PS: This is what goals are for: the unexpected rewards of the journey, not the results.
Love you much.
What if I offered you a more intimate, a more loving, a more deeply connected relationship with your spouse which will last the length of your time together? A relationship where you both understand the other with more compassionate and sensitivity than ever before? Where, literally, you are able for once to walk a day in each other's shoes?
Interested?
What if, in return, I asked you for 6 weeks of your life where you will work like a dog, have several major melt-downs, terrific highs, terrible lows, be totally exhausted, completely exhilarated, that you'll travel thousands of miles in 1 day to present yourself under trying circumstances for professional reasons? That you'll reach for the stars and fail?
Twice.
What???!!! You want to counter-offer? You don't negotiate with me!!!
Sigh.
Such silly humans.
Ok, to sweeten the pot a little, in addition to the improvements in your relationship, I'll throw in that you'll feel more love and support from your family and friends than you could ever have imagined, that you'll become aware of previously hidden strengths like enormous courage, talent, focus and determination, that several new important professional colleagues will enter your life, that future fabulous professional opportunities await you as a result of your experiences, that you will come to be astounded and awed by the sheer audacity and bravado you displayed as a result of these 6 weeks, that the impact of what you have accomplished will be felt in your life for years to come.
Oh, I have to tell you that you will feel pretty crappy and lousy for a time. Kind of beaten up emotionally. And that you'll have to tell all your family and friends that you failed (well, didn't achieve that results you wanted-I don't believe in failure). That in telling your story to your loved ones, you'll experience the disappointment and hurt all over again. I know, sort of sucks.
But soon you'll start to feel better and begin to enjoy these unexpected rewards I'm offering you. Initially, though, it might feel like having the flu. Sorry, it's part of the deal. You know, truth in advertising and all.
Interested now?
What, STILL NEGOTIATING????!!!
Oh, you want to know why I'm making you this offer?
Because the rewards from goals can end up being quite different and sometimes sweeter than those results you said you wanted. Because the destination at the end of the journey can end up in a vastly different place (sometimes more beautiful) than where you said you wanted to go. Because I believe in you. Because you are an incredible spirit and I want you to truly see yourself. No, truly, truly see yourself. The way I see you. Because I want you to open your mind and see that impossible is nothing. Accept that you can find positive energy in any situation and often extraordinary kindness and generosity if you would open your door and welcome them in. Because I want you to understand that trite remark "the universe works in mysterious ways". Because I do work in mysterious ways. Because I love you. And want you to own your power.
Deal or no deal?
No using any lifelines-oh my gosh!
Decide.
Oh, by the way, that lady in Texas who wants to lose 30lbs?
Tell her I have a little adventure in store for her too if she's interested.
Your friend,
The universe
PS: This is what goals are for: the unexpected rewards of the journey, not the results.
Love you much.
Monday, October 6, 2008
Burn after Reading-a hoot!
Ok, time for another movie recommendation. I recently saw the movie "Burn after Reading"-what a hoot! The storyline and characters are a bit ridiculous in my opinion although I loved Brad Pitt. Brad Pitt plays "Chad" a personal trainer at a DC gym. Chad gets
drawn into the drama (with disastrous results) by one of his colleagues, Frances McDormand. Chad is a caricature for some of the silliest traits found in personal trainers. I thought Chad was the best part of the movie although John Malkovich is great too. If you've seen previous Coen brothers' movies, then you know their comedy can be somewhat "black". "Burn after Reading"
is in the same vein. Enjoy!
Laura
drawn into the drama (with disastrous results) by one of his colleagues, Frances McDormand. Chad is a caricature for some of the silliest traits found in personal trainers. I thought Chad was the best part of the movie although John Malkovich is great too. If you've seen previous Coen brothers' movies, then you know their comedy can be somewhat "black". "Burn after Reading"
is in the same vein. Enjoy!
Laura
Thursday, October 2, 2008
Shooting yourself in the foot-Part 3 Goals
Goals, like many other strategies, can be positive or negative. How goals affect your life depends on your attitudes towards your goals. Generally goals can positively motivate us and help us move forward towards attaining a desired result. Setting goals can often push us out of our ruts,
expanding our world, thrusting us past previously limiting beliefs.
The negative part to goals is that focusing on only achieving our goals and neglecting to pay attention to the journey can leave us unsatisfied, angry and bitter
The good news is that's it's your choice. The bad news is that's it's your choice. What's it gonna be? How strong is your mind?
I have a musician friend who recently set some very lofty goals for herself. Within the space of 5 days, she intends to audition for a spot in a professional orchestra and then also compete to
win a solo competition. She's a fine musician, well trained, talented and smart. She's previously won important solo competitions and has successfully auditioned earlier in her career for orchestral jobs.
So what's the problem? Well the orchestra audition is in Europe and her solo competition is in the US. She has two days travel between the auditions. Both auditions require completely different material. To further complicate matters, she has to play two different instruments for the orchestra audition, one of which she does not play regularly. And at the time she made her decision to undertake her little adventure, she had 6 weeks to prepare. For this level of competition, 6 weeks is basically a blink of an eye.
So why then when she asked my opinion about what she should do and whether I thought she was capable of pulling this off, did I say ABSOLUTELY, GO FOR IT!
Here's why: the process of reaching for these goals causes her to stretch and grow in ways she wouldn't have without setting her goals.
Does that make sense? She is a different person (and musician) now having gone through this
period than she would have been had she not attempted her goals. When we talked, I told her that her mind, her beliefs and attitudes about the whole process would make or break the situation. Meaning that her mental state would either be her own best friend or her own worse enemy. And she had (has) the power to decide that.
She is presently, as I write this, finishing the first day of competition for the orchestral job.
From my perspective, I think it's fair to say that the last 6 weeks have been an
emotional roller-coaster for her. Regardless of the outcome, she has uncovered previously hidden strengths-enormous mental and emotional fortitude, fabulous strategizing and planning
abilities as well as demonstrating exquisite self-care under very trying circumstances.
I am immensely proud of her.
Does it matter whether she achieves her goals? Obviously she wants to be appointed to the orchestral job and win the solo competition. Well, even under the best of circumstances, the results are out of her hands since she is judged by others. She can only control her preparation
and to a certain degree how she plays at the moment in time during the actual auditions. She also controls her expectations. If her expectations are ONLY about the end result, she has shot herself in the foot in my opinion. Of course she wants to win. She's a very experienced musician, she doesn't need to learn how to take an audition. However winning is a small part of the equation. What she has asked of herself in getting to the auditions is much more important. There can be many other important expectations (or more properly wants/desires) than simply winning the audition.
What I want for her is to feel proud of herself and satisfied with how she plays. Since she can't control the outcome of either scenario, the most she can hope for is to play to the best of her ability.
To translate my friend's situation for health and fitness: have goals and have strategies for achieving your goals. Understand that the journey towards your goals is as important, if not more important than reaching the final destination. Every step towards better well-being is a step away from sickness. Every step taken to improve your health and fitness is a step in the right direction. If your goal is a 60lb weight loss, is a failure if you lose 52lbs?
Be aware of who accompanies you along your path. Hopefully you will have companions who support and applaud your steps forward. You want a strong support team. If you don't have those people in your life, rethink who you are allowing in and why. Important goals demand a enormous amount from you-you must have a great team.
Understand too that your mind will either be a wonderful support or a terrible foe. You can choose to work with yourself wisely or shoot yourself in the foot at every turn.
I love goals, helping people set goals and then giving them strategies on achieving goals as well as setting and achieving my own goals. I love the journey even more because that's what's right here, right now. And now is where I learn the most about me. What am I made of? Do I have anything left in the tank? At the end of the day did I treat myself with as much love and care as I do my friends, clients and colleagues? What new part of me did I discover today?
Have fun with your goals and more importantly have a wonderful, wild, wacky adventure along the way. Like my friend. Good job, sweetie.
In Health,
Laura
expanding our world, thrusting us past previously limiting beliefs.
The negative part to goals is that focusing on only achieving our goals and neglecting to pay attention to the journey can leave us unsatisfied, angry and bitter
The good news is that's it's your choice. The bad news is that's it's your choice. What's it gonna be? How strong is your mind?
I have a musician friend who recently set some very lofty goals for herself. Within the space of 5 days, she intends to audition for a spot in a professional orchestra and then also compete to
win a solo competition. She's a fine musician, well trained, talented and smart. She's previously won important solo competitions and has successfully auditioned earlier in her career for orchestral jobs.
So what's the problem? Well the orchestra audition is in Europe and her solo competition is in the US. She has two days travel between the auditions. Both auditions require completely different material. To further complicate matters, she has to play two different instruments for the orchestra audition, one of which she does not play regularly. And at the time she made her decision to undertake her little adventure, she had 6 weeks to prepare. For this level of competition, 6 weeks is basically a blink of an eye.
So why then when she asked my opinion about what she should do and whether I thought she was capable of pulling this off, did I say ABSOLUTELY, GO FOR IT!
Here's why: the process of reaching for these goals causes her to stretch and grow in ways she wouldn't have without setting her goals.
Does that make sense? She is a different person (and musician) now having gone through this
period than she would have been had she not attempted her goals. When we talked, I told her that her mind, her beliefs and attitudes about the whole process would make or break the situation. Meaning that her mental state would either be her own best friend or her own worse enemy. And she had (has) the power to decide that.
She is presently, as I write this, finishing the first day of competition for the orchestral job.
From my perspective, I think it's fair to say that the last 6 weeks have been an
emotional roller-coaster for her. Regardless of the outcome, she has uncovered previously hidden strengths-enormous mental and emotional fortitude, fabulous strategizing and planning
abilities as well as demonstrating exquisite self-care under very trying circumstances.
I am immensely proud of her.
Does it matter whether she achieves her goals? Obviously she wants to be appointed to the orchestral job and win the solo competition. Well, even under the best of circumstances, the results are out of her hands since she is judged by others. She can only control her preparation
and to a certain degree how she plays at the moment in time during the actual auditions. She also controls her expectations. If her expectations are ONLY about the end result, she has shot herself in the foot in my opinion. Of course she wants to win. She's a very experienced musician, she doesn't need to learn how to take an audition. However winning is a small part of the equation. What she has asked of herself in getting to the auditions is much more important. There can be many other important expectations (or more properly wants/desires) than simply winning the audition.
What I want for her is to feel proud of herself and satisfied with how she plays. Since she can't control the outcome of either scenario, the most she can hope for is to play to the best of her ability.
To translate my friend's situation for health and fitness: have goals and have strategies for achieving your goals. Understand that the journey towards your goals is as important, if not more important than reaching the final destination. Every step towards better well-being is a step away from sickness. Every step taken to improve your health and fitness is a step in the right direction. If your goal is a 60lb weight loss, is a failure if you lose 52lbs?
Be aware of who accompanies you along your path. Hopefully you will have companions who support and applaud your steps forward. You want a strong support team. If you don't have those people in your life, rethink who you are allowing in and why. Important goals demand a enormous amount from you-you must have a great team.
Understand too that your mind will either be a wonderful support or a terrible foe. You can choose to work with yourself wisely or shoot yourself in the foot at every turn.
I love goals, helping people set goals and then giving them strategies on achieving goals as well as setting and achieving my own goals. I love the journey even more because that's what's right here, right now. And now is where I learn the most about me. What am I made of? Do I have anything left in the tank? At the end of the day did I treat myself with as much love and care as I do my friends, clients and colleagues? What new part of me did I discover today?
Have fun with your goals and more importantly have a wonderful, wild, wacky adventure along the way. Like my friend. Good job, sweetie.
In Health,
Laura
Saturday, September 27, 2008
Shoot yourself in the foot-part 2
Some fitness fanatics believe that if a little exercise is good than a lot must be better. I should know, I use to believe that. And do I even have to add that I incurred significant leg injuries as a result of that attitude? Pay attention here people and learn from my mistakes.
Such fitness fanatics are quintessential overtrainers (or is that overachievers?), true type A personalities, constantly pushing themselves and never taking a rest or active recovery day. Somehow they expect their 50 year old body to bounce back as if they were 18 again.
Sorry to say that it doesn't work that way. If you paid attention to the recent Olympics and caught any of the interviews with 41 year old swimmer Dara Torres, then you heard her state that she cannot train the way she use to when she was a younger swimmer. To prepare and successfully compete in the 2008 Olympics, she had to be a lot smarter about how she trains. She needed more recovery time for her body and more core work and stretching.
Very interesting. This from an elite athlete who has competed in 5 Olympics.
What can us mere mortals learn from such an incredible competitor?
Well for one, your rest/active recovery days are just as important as your hard work-out days.
When you work out (particularly weight training) you are literally tearing down muscle fibers.
The rest days allow the fibers to heal and regrow, becoming stronger. If you don't allow your body the time it needs to heal, you will continually break down your muscles.
Result: disaster, commonly known as overtraining.
If you overtrain (and I have), instead of breaking down your muscle fibers, YOU will be broken. Overtraining can feel like a bad cold or mono-excessive fatigue, a bone tiredness, trouble sleeping, depressed, no interest in working out, possible (probable) injuries.
Does any of that sound like fun?
I can assure you, based on my own experience, it is definitely not fun. You must take rest days.
Active recovery days matter too-you can go for a 30 minute easy walk if you want to move your body or a light yoga class such as restorative yoga. Something that you consider very light to
light intensity. Certainly NOT 2 hours on the elliptical machine.
Ignore your body at your own peril. Rest is not a 4 letter word!
And yes, I can count.......
In Health,
Laura
Such fitness fanatics are quintessential overtrainers (or is that overachievers?), true type A personalities, constantly pushing themselves and never taking a rest or active recovery day. Somehow they expect their 50 year old body to bounce back as if they were 18 again.
Sorry to say that it doesn't work that way. If you paid attention to the recent Olympics and caught any of the interviews with 41 year old swimmer Dara Torres, then you heard her state that she cannot train the way she use to when she was a younger swimmer. To prepare and successfully compete in the 2008 Olympics, she had to be a lot smarter about how she trains. She needed more recovery time for her body and more core work and stretching.
Very interesting. This from an elite athlete who has competed in 5 Olympics.
What can us mere mortals learn from such an incredible competitor?
Well for one, your rest/active recovery days are just as important as your hard work-out days.
When you work out (particularly weight training) you are literally tearing down muscle fibers.
The rest days allow the fibers to heal and regrow, becoming stronger. If you don't allow your body the time it needs to heal, you will continually break down your muscles.
Result: disaster, commonly known as overtraining.
If you overtrain (and I have), instead of breaking down your muscle fibers, YOU will be broken. Overtraining can feel like a bad cold or mono-excessive fatigue, a bone tiredness, trouble sleeping, depressed, no interest in working out, possible (probable) injuries.
Does any of that sound like fun?
I can assure you, based on my own experience, it is definitely not fun. You must take rest days.
Active recovery days matter too-you can go for a 30 minute easy walk if you want to move your body or a light yoga class such as restorative yoga. Something that you consider very light to
light intensity. Certainly NOT 2 hours on the elliptical machine.
Ignore your body at your own peril. Rest is not a 4 letter word!
And yes, I can count.......
In Health,
Laura
Monday, September 15, 2008
sugar and spice and everything nice
NOT.
Did you know that a Starbucks Venti 2% Peppermint White Chocolate Mocha has 600 calories and 95 grams of sugar? So Men's Health magazine reports.
95 grams of sugar is more sugar than the average person consumes in a day.
And this is for 1 (count 'em 1!!!!!) drink.
Men's Health magazine also states that a Jamba Juice Peanut Butter Moo'd Power Smoothie
(where do they come up with these names?) has 1,170 calories and 169 grams of sugar per 30 oz. serving. That's almost my entire caloric intake for a day! In one drink!!!! And almost twice as much sugar as the Starbucks Chocolate Mocha. Talk about a sugar high.
But the king (queen?) of caloric drinks is, as one would expect, a milkshake. Or should we call it a sugarshake? The winner is, drumroll please: weighing in at 1,660 calories and 160 grams of sugar per 20 oz, Love It size we have Cold Stone Creamery Oh Fudge! Shake.
Wowser, now that's a heavyweight! In all meanings of the word heavy. I think I'll stick with water for my beverage of choice. That's what this little girl is made of. Lots and lots of water.
In health,
Laura
Did you know that a Starbucks Venti 2% Peppermint White Chocolate Mocha has 600 calories and 95 grams of sugar? So Men's Health magazine reports.
95 grams of sugar is more sugar than the average person consumes in a day.
And this is for 1 (count 'em 1!!!!!) drink.
Men's Health magazine also states that a Jamba Juice Peanut Butter Moo'd Power Smoothie
(where do they come up with these names?) has 1,170 calories and 169 grams of sugar per 30 oz. serving. That's almost my entire caloric intake for a day! In one drink!!!! And almost twice as much sugar as the Starbucks Chocolate Mocha. Talk about a sugar high.
But the king (queen?) of caloric drinks is, as one would expect, a milkshake. Or should we call it a sugarshake? The winner is, drumroll please: weighing in at 1,660 calories and 160 grams of sugar per 20 oz, Love It size we have Cold Stone Creamery Oh Fudge! Shake.
Wowser, now that's a heavyweight! In all meanings of the word heavy. I think I'll stick with water for my beverage of choice. That's what this little girl is made of. Lots and lots of water.
In health,
Laura
Shoot yourself in the foot-part 1
We often are our own worst enemies. We seem to know the very best ways to trip ourselves up. Here is the first of several sure-fire methods on how to shoot yourself in the foot exercise wise. Remember what my jr. high principal use to say? "A word to the wise should be sufficient."
Heed his advice and avoid these pitfalls. Here's number one:
1. Do-it-yourself
The Do-it-yourself exerciser is "in-de-pend-ent". They do not require any instruction from anyone at anytime. They "vant to be alone darling" which is just fine generally. However they can't possibly know all there is to know about any given subject matter. In our present culture, in the age of information technology, it is IMPOSSIBLE to stay completely current and up-to-date on most topics. Therefore in their desire to be self-reliant (a very American trait, yes?) they are closing themselves off to multitudes of information which could be very important to whatever they're trying to accomplish.
As a personal trainer and fitness professional, I spent huge amounts of time on-line combing through fitness sites (good, bad and ugly), reading trade journals as well as popular magazines
and often conversing with colleagues about a fitness topic. This is my passion and I'm happy to spend my time this way.
Why reinvent the wheel? If a professional has the expertise and experience, why not take advantage of that? I guess the do-it-yourselfer would rather come up with a better wheel
(or it that mousetrap?) than heaven forbid, ask someone for help.
My advice: enlist some professional help and make your life a lot easier. You don't necessarily have to hire a trainer (although I'm almost always in favor of that-remember I have an agenda).
There's a ton of helpful information presented in classes or guided practices (like Masters Swimming, running clubs, etc)
And goodness sakes' don't shoot yourself in the foot. That hurts!
In health,
Laura
Heed his advice and avoid these pitfalls. Here's number one:
1. Do-it-yourself
The Do-it-yourself exerciser is "in-de-pend-ent". They do not require any instruction from anyone at anytime. They "vant to be alone darling" which is just fine generally. However they can't possibly know all there is to know about any given subject matter. In our present culture, in the age of information technology, it is IMPOSSIBLE to stay completely current and up-to-date on most topics. Therefore in their desire to be self-reliant (a very American trait, yes?) they are closing themselves off to multitudes of information which could be very important to whatever they're trying to accomplish.
As a personal trainer and fitness professional, I spent huge amounts of time on-line combing through fitness sites (good, bad and ugly), reading trade journals as well as popular magazines
and often conversing with colleagues about a fitness topic. This is my passion and I'm happy to spend my time this way.
Why reinvent the wheel? If a professional has the expertise and experience, why not take advantage of that? I guess the do-it-yourselfer would rather come up with a better wheel
(or it that mousetrap?) than heaven forbid, ask someone for help.
My advice: enlist some professional help and make your life a lot easier. You don't necessarily have to hire a trainer (although I'm almost always in favor of that-remember I have an agenda).
There's a ton of helpful information presented in classes or guided practices (like Masters Swimming, running clubs, etc)
And goodness sakes' don't shoot yourself in the foot. That hurts!
In health,
Laura
Mark Your Calendars!
October 15th is "Love Your Body Day" sponsored by the National Organization for Women Foundation.
The next time you see your reflection, I challenge you to say "hi gorgeous" instead of the litany of negative comments you usually hurl in your own direction.
Better yet, I DARE you to look yourself in the mirror deeply into your eyes and appreciate what you see. Your appreciation can be of any element of yourself-a specific physical trait, your spirit,
your aliveness, whatever you like.
I have friends who can't (won't) do this. They find it too excruciating to face themselves.
Personally that saddens me deeply to think that the people I have invited into my life as friends
and whom I care deeply about, cannot see their own beauty as I see it.
Why won't we give to ourselves the same gift of acceptance and love we give to our dear friends?
In health,
Laura
The next time you see your reflection, I challenge you to say "hi gorgeous" instead of the litany of negative comments you usually hurl in your own direction.
Better yet, I DARE you to look yourself in the mirror deeply into your eyes and appreciate what you see. Your appreciation can be of any element of yourself-a specific physical trait, your spirit,
your aliveness, whatever you like.
I have friends who can't (won't) do this. They find it too excruciating to face themselves.
Personally that saddens me deeply to think that the people I have invited into my life as friends
and whom I care deeply about, cannot see their own beauty as I see it.
Why won't we give to ourselves the same gift of acceptance and love we give to our dear friends?
In health,
Laura
Friday, August 29, 2008
Chew on this
Did you know that Outback Steakhouse's Aussie Cheese Fries with Ranch Dressing has 2,900
calories? And 182 grams of fat? And that even if you split the appetizer with 3 other friends, your calories for your portion are equivalent to a complete meal?
Did you know that Macaroni Grill's Spaghetti with Meatballs and Meat Sauce weighs in at a whopping 2,430 calories, 128 gms fat, 207 gms carbs and 5,290 mg sodium? Consuming 2,400
calories for 1 day regularly would result in a significant weight gain for most women, let alone
consuming 2,400 calories in 1 meal.
Men's Health editor in chief David Zinczenko (with Matt Goulding) has written a fascinating book
called "Eat This, Not That" giving the calorie counts, fat, carb and sodium content of many restaurant foods. Zinczenko calls the Aussie Cheese Fries "the worst food in America".
Want to know the worse Chinese entree to eat? The worst pizza? The worst breakfast?
(yes, there is such a thing!). Well, take a look at this book and you may be appalled by what
you've been enjoying at your favorite restaurant. Very eye-opening.
It's not all bad news-Zinczenko also recommends healthier options and gives the calorie counts for those dishes as well. You can check out Zinczenko's top 20 Worst Foods at www.menshealth.com/eatthis Clink on the 20 worst foods in America. I like his book-he gives a dish he says to eat in place of a dish he says to avoid (eat this, not that). The choices are side by side and it's simple to compare the nutritional information of both dishes.
If you eat out a lot, you owe it to yourself (and to your body) to know what you are putting in your mouth. You may decide, on the basis of this information alone, to make some changes in your dining choices. I use to eat out multiple times a week. Going to a restaurant was a treat for me. I enjoyed being waited on, sitting at a table, reading a book or visiting with a friend while someone else prepared my food. Very lovely. However, having someone else prepare my food meant that I didn't know how it was prepared and with what. Predictably I was quite overweight. After losing the weight and now in maintenance mode, I avoid eating out. When I do, I think about where I go, what I order and the portion size. I don't drink alcohol or eat desserts so I am able to avoid a lot of calories there.
Consider the typical restaurant scenario for dinner: most folks will have a glass of wine or a cocktail, some kind of appetizer or salad, bread and butter, their main dish and maybe a second glass of wine, coffee and possibly dessert. That constitutes a massive amount of calories, fat, sodium, carbs and sugar and represents one meal. What else did these people eat that day? It takes about an hour of vigorous exercising to burn off 300-500 calories depending on what you're doing. That fictional meal I just described could easily translate into 2,000 calories on top of the other meals consumed that day. That's 4-6 hours of exercising to burn off one meal. Wow. No thanks.
Check out the link and/or the book. Fascinating and appalling.
In health,
Laura
calories? And 182 grams of fat? And that even if you split the appetizer with 3 other friends, your calories for your portion are equivalent to a complete meal?
Did you know that Macaroni Grill's Spaghetti with Meatballs and Meat Sauce weighs in at a whopping 2,430 calories, 128 gms fat, 207 gms carbs and 5,290 mg sodium? Consuming 2,400
calories for 1 day regularly would result in a significant weight gain for most women, let alone
consuming 2,400 calories in 1 meal.
Men's Health editor in chief David Zinczenko (with Matt Goulding) has written a fascinating book
called "Eat This, Not That" giving the calorie counts, fat, carb and sodium content of many restaurant foods. Zinczenko calls the Aussie Cheese Fries "the worst food in America".
Want to know the worse Chinese entree to eat? The worst pizza? The worst breakfast?
(yes, there is such a thing!). Well, take a look at this book and you may be appalled by what
you've been enjoying at your favorite restaurant. Very eye-opening.
It's not all bad news-Zinczenko also recommends healthier options and gives the calorie counts for those dishes as well. You can check out Zinczenko's top 20 Worst Foods at www.menshealth.com/eatthis Clink on the 20 worst foods in America. I like his book-he gives a dish he says to eat in place of a dish he says to avoid (eat this, not that). The choices are side by side and it's simple to compare the nutritional information of both dishes.
If you eat out a lot, you owe it to yourself (and to your body) to know what you are putting in your mouth. You may decide, on the basis of this information alone, to make some changes in your dining choices. I use to eat out multiple times a week. Going to a restaurant was a treat for me. I enjoyed being waited on, sitting at a table, reading a book or visiting with a friend while someone else prepared my food. Very lovely. However, having someone else prepare my food meant that I didn't know how it was prepared and with what. Predictably I was quite overweight. After losing the weight and now in maintenance mode, I avoid eating out. When I do, I think about where I go, what I order and the portion size. I don't drink alcohol or eat desserts so I am able to avoid a lot of calories there.
Consider the typical restaurant scenario for dinner: most folks will have a glass of wine or a cocktail, some kind of appetizer or salad, bread and butter, their main dish and maybe a second glass of wine, coffee and possibly dessert. That constitutes a massive amount of calories, fat, sodium, carbs and sugar and represents one meal. What else did these people eat that day? It takes about an hour of vigorous exercising to burn off 300-500 calories depending on what you're doing. That fictional meal I just described could easily translate into 2,000 calories on top of the other meals consumed that day. That's 4-6 hours of exercising to burn off one meal. Wow. No thanks.
Check out the link and/or the book. Fascinating and appalling.
In health,
Laura
Thursday, August 28, 2008
Breakfast, again
Do you know that the USDA Agricultural Research Service has determined that people who eat most of their food between 4PM and 8PM have higher cholesterol, higher blood pressure nad higer blood sugar levels than people who eat 3 meals a day?
Surprisingly, both groups consumed the same number of calories. The big differences were how
the calories were consumed and when.
The USDA also found that the folks eating the most calories at night felt hungrier and less satisfied during the day and that they often made poor food choices (high calorie, nutrient deficient) when they did eat.
I interpret this information to mean that the folks consuming the majority of their calories at night don't eat breakfast. It seems obvious to me that of course these people would feel
hungrier and less satisfied during the day. They're literally starving their bodies. Most likely
their blood sugar levels are crashing through the floor, they've dragged themeselves through their day and don't have the energy physically or mentally to make any kind of healthy choice
for dinner. Basically they're ravenous and they need calories NOW, immediately.
Other studies show that folks who skip breakfast carry excess weight to the point of obesity
than people who eat breakfast.
So I get on my breakfast soap box once again. What does your breakfast look like? Are you getting about 400-500 calories of balanced nutrients? Complex carbs? A little good fat? Protein? Fiber? You're all intelligent people. I trust you can figure out that eating a banana or a muffin does not equal a balanced meal.
What about this word: breakfast? How do you break a fast? By EATING!
If you don't eat breakfast regularly, please consider experimenting by eating some kind of small, balanced meal first thing in the morning. If eggs and bacon or a big bowl of cereal turns your stomach (literally) then consider something smaller (but still balanced please) and start there. Many choices exist. Give yourself permission to experiment: don't feel constrained to eat breakfast foods for breakfast. If eating a lunch or dinner type food seems appealing, then try that. I use to love eating cold pizza for breakfast. Many cultures eat what we may view as
non-breakfast type foods for their first meal of the day. Go by how your body feels.
Also think about your night-time eating habits. Do you wait until late in the afternoon or early
evening to eat the majority of your calories? If you do that, what kind of food choices are you making? Do you fall into the category of hungry, feed me now, your arm is looking mighty
appetizing?
We have enough stresses in our daily lives. What small, manageable choices can you make to healthily feed your body?
In health,
Laura
Surprisingly, both groups consumed the same number of calories. The big differences were how
the calories were consumed and when.
The USDA also found that the folks eating the most calories at night felt hungrier and less satisfied during the day and that they often made poor food choices (high calorie, nutrient deficient) when they did eat.
I interpret this information to mean that the folks consuming the majority of their calories at night don't eat breakfast. It seems obvious to me that of course these people would feel
hungrier and less satisfied during the day. They're literally starving their bodies. Most likely
their blood sugar levels are crashing through the floor, they've dragged themeselves through their day and don't have the energy physically or mentally to make any kind of healthy choice
for dinner. Basically they're ravenous and they need calories NOW, immediately.
Other studies show that folks who skip breakfast carry excess weight to the point of obesity
than people who eat breakfast.
So I get on my breakfast soap box once again. What does your breakfast look like? Are you getting about 400-500 calories of balanced nutrients? Complex carbs? A little good fat? Protein? Fiber? You're all intelligent people. I trust you can figure out that eating a banana or a muffin does not equal a balanced meal.
What about this word: breakfast? How do you break a fast? By EATING!
If you don't eat breakfast regularly, please consider experimenting by eating some kind of small, balanced meal first thing in the morning. If eggs and bacon or a big bowl of cereal turns your stomach (literally) then consider something smaller (but still balanced please) and start there. Many choices exist. Give yourself permission to experiment: don't feel constrained to eat breakfast foods for breakfast. If eating a lunch or dinner type food seems appealing, then try that. I use to love eating cold pizza for breakfast. Many cultures eat what we may view as
non-breakfast type foods for their first meal of the day. Go by how your body feels.
Also think about your night-time eating habits. Do you wait until late in the afternoon or early
evening to eat the majority of your calories? If you do that, what kind of food choices are you making? Do you fall into the category of hungry, feed me now, your arm is looking mighty
appetizing?
We have enough stresses in our daily lives. What small, manageable choices can you make to healthily feed your body?
In health,
Laura
Thoughts on Cardio Machines
What programs do you use on cardio machines?
Quick-start? Manual?
If the answer to my question is yes, please consider an interval/hill program. On the Life Fitness Elliptical (my favorite machine), I like the random program best. On the Precor machines, the cross country program is ok. The hill program on the Cybex Arc Trainer is an interval work-out too.
The reason I'm mentioning this is because if you have a fitness or weight loss goal, a flat line program like quick-start or manual is not going to help you achieve your goal. Interval training has been shown to be the most effective way to improve your cardiovascular health and boost your metabolism (i.e. burn calories).
Watch your speed and notice whether you speed up on the valleys and slow down on the hills. This is a typical human reaction to varying work-load. One way of working is to keep your speed constant regardless of the work-load. It's one way, not necessarily the only way.
Remember variety is the spice of life (and exercising!).
If you have a weight loss goal or you're a numbers guy (or girl like me), the calorie counts on these machines are not accurate. As I mentioned in a previous post, the totals can be off (too
high) by hundreds of calories depending on how long you were on the machine.
Likewise for the heart rate monitors contained in the machine. If you really want to know your heart rate and your calorie expenditure, please invest in a good heart rate monitor. My trainer asked me to buy one for years and I'm sorry to say it took me until not so long ago to follow her advice. It was, and is, excellent advice and I use my HR monitor constantly now. It's a valuable tool to evaluate the effectiveness of my exercising both at that moment in time and
over a longer period.
In health,
Laura
Quick-start? Manual?
If the answer to my question is yes, please consider an interval/hill program. On the Life Fitness Elliptical (my favorite machine), I like the random program best. On the Precor machines, the cross country program is ok. The hill program on the Cybex Arc Trainer is an interval work-out too.
The reason I'm mentioning this is because if you have a fitness or weight loss goal, a flat line program like quick-start or manual is not going to help you achieve your goal. Interval training has been shown to be the most effective way to improve your cardiovascular health and boost your metabolism (i.e. burn calories).
Watch your speed and notice whether you speed up on the valleys and slow down on the hills. This is a typical human reaction to varying work-load. One way of working is to keep your speed constant regardless of the work-load. It's one way, not necessarily the only way.
Remember variety is the spice of life (and exercising!).
If you have a weight loss goal or you're a numbers guy (or girl like me), the calorie counts on these machines are not accurate. As I mentioned in a previous post, the totals can be off (too
high) by hundreds of calories depending on how long you were on the machine.
Likewise for the heart rate monitors contained in the machine. If you really want to know your heart rate and your calorie expenditure, please invest in a good heart rate monitor. My trainer asked me to buy one for years and I'm sorry to say it took me until not so long ago to follow her advice. It was, and is, excellent advice and I use my HR monitor constantly now. It's a valuable tool to evaluate the effectiveness of my exercising both at that moment in time and
over a longer period.
In health,
Laura
Wednesday, August 13, 2008
Self Care Part 3
How do you train yourself? More importantly, how do you train yourself so that your exercise routine is safe, effective and intelligent?
People come to their exercise routines through various means: magazines, books, classes, personal training, watching people in the gym, taught by a family member, etc. There's lots of ways to learn and all of them can be useful and effective.
Unfortunately a lot of the information is useless or worse, harmful.
Sometimes the information is just plain incorrect but sometimes it's the wrong information used by the wrong person in the wrong way at the wrong time.
A personal comment: I've been on both sides. I've been a gym member for years (just joined another one this week), a personal training client on and off for years and a groupie extraordinaire of 1 particular group fitness instructor. I'm also a personal trainer, Bootcamp and Group Fitness instructor. As a gym member and client, I made many mistakes causing me significant pain and injury. As a fitness professional, I'm vigilant about keeping my clients safe and injury-free.
How does this help you? I think the ingredient often missing is wisdom. How well do you know yourself? Do you listen to your body? Are you present when you work-out (or in life even)? Answering these questions will go a long way towards helping you get the most of your exercising.
When I work with someone, whether it's a brand new member or a long term client, I look at how they use themselves, how they live in their bodies and what mental ideas they have about
themselves and exercising. Of course I want to know their health and medical background and whether they've had an injury or perhaps have a chronic condition. What are their physical limitations? And sometimes more importantly, what are their mental and emotional limitations?
I am a bear on form. I want to see certain biomechanical principles in action in the most effective way possible for a specific client. I recognize that every body is different and my clients won't necessarily look like the picture I have in my head of how I want an exercise performed. Many people have the similiar patterns of ineffective use of self.
For instance, some clients elevate the tops of their shoulders when they do upper body weight training. That is a no-no. Elevating the tops of the shoulders does not permit the proper muscles to work effectively when doing upper body weight training. However, lifting shoulders is also a common response to stress in our society particularly among women. I look for how clients and class members use their upper bodies, especially the area around their collarbones, front and back. If I have a client who lifts their shoulders and can't stop, I discontinue the exercise and work with them instead around developing more sensitivity to their upper back area. Why would I have them continue to do an exercise like a row or an assisted pull-up incorrectly? If they are not able to control their upper back, my job is to teach them how. Then they can go back to the other exercise and execute it properly. This process takes as long as it takes-days, weeks, whatever. I work towards reeducating their body to function at a higher, more optimal level. Some clients find that their neck and back pain diminishes significantly as a result.
I have a list in my brain of things I look for in people. Here's another example: most folks sit at a desk for work. Therefore they often slump, rounding their upper backs and rolling their shoulders forward. Ultimately this posture or use of self affects every function in their bodies. I am quite interested in teaching them how to change this. Especially since they will again be sitting at their desks tomorrow and most likely they will return to their original posture without even consciously recognizing it. Body positions affect emotions and emotions affect body positions. A slumped over position is not conducive to a happy, positive emotional state. Try it yourself and see. Fitness professionals often expound on the emotional benefits of exercise.
How about that effective use of self helps promote more positive emotional states? Interesting idea and not so far-fetched.
While we associate exercise with physical movement, exercise is also about intention and how you use yourself. You are either your own best friend or your own worse enemy. This is true for exercising as well as every other area of your life. All strengths (mental or physical) are weaknesses in other circumstances. Every weakness is a strength in a different situation. Yes, this sounds like a koan. Ponder the ideas for awhile. If your head starts to spin, sit down and ponder more.
I spend a lot of time evaluating which exercise is appropriate for each client and why. What are their goals? Where are they at right now, today-physically, mentally and emotionally?
How often do you evaluate what you are doing and why? What kind of wisdom do you bring to your life? We frequently are more perceptive about our friends and family than we are about ourselves. It's so much easier to see a quality (positive or negative) in someone else than to recognize it in ourselves. That's why another set of ears, ears and another brain is so worth-while, be it a best friend or a personal trainer.
I have many tools in my toolbox to help clients achieve their health and fitness goals. If you only have a hammer, you'll see a world comprised of only nails.
In health,
Laura
People come to their exercise routines through various means: magazines, books, classes, personal training, watching people in the gym, taught by a family member, etc. There's lots of ways to learn and all of them can be useful and effective.
Unfortunately a lot of the information is useless or worse, harmful.
Sometimes the information is just plain incorrect but sometimes it's the wrong information used by the wrong person in the wrong way at the wrong time.
A personal comment: I've been on both sides. I've been a gym member for years (just joined another one this week), a personal training client on and off for years and a groupie extraordinaire of 1 particular group fitness instructor. I'm also a personal trainer, Bootcamp and Group Fitness instructor. As a gym member and client, I made many mistakes causing me significant pain and injury. As a fitness professional, I'm vigilant about keeping my clients safe and injury-free.
How does this help you? I think the ingredient often missing is wisdom. How well do you know yourself? Do you listen to your body? Are you present when you work-out (or in life even)? Answering these questions will go a long way towards helping you get the most of your exercising.
When I work with someone, whether it's a brand new member or a long term client, I look at how they use themselves, how they live in their bodies and what mental ideas they have about
themselves and exercising. Of course I want to know their health and medical background and whether they've had an injury or perhaps have a chronic condition. What are their physical limitations? And sometimes more importantly, what are their mental and emotional limitations?
I am a bear on form. I want to see certain biomechanical principles in action in the most effective way possible for a specific client. I recognize that every body is different and my clients won't necessarily look like the picture I have in my head of how I want an exercise performed. Many people have the similiar patterns of ineffective use of self.
For instance, some clients elevate the tops of their shoulders when they do upper body weight training. That is a no-no. Elevating the tops of the shoulders does not permit the proper muscles to work effectively when doing upper body weight training. However, lifting shoulders is also a common response to stress in our society particularly among women. I look for how clients and class members use their upper bodies, especially the area around their collarbones, front and back. If I have a client who lifts their shoulders and can't stop, I discontinue the exercise and work with them instead around developing more sensitivity to their upper back area. Why would I have them continue to do an exercise like a row or an assisted pull-up incorrectly? If they are not able to control their upper back, my job is to teach them how. Then they can go back to the other exercise and execute it properly. This process takes as long as it takes-days, weeks, whatever. I work towards reeducating their body to function at a higher, more optimal level. Some clients find that their neck and back pain diminishes significantly as a result.
I have a list in my brain of things I look for in people. Here's another example: most folks sit at a desk for work. Therefore they often slump, rounding their upper backs and rolling their shoulders forward. Ultimately this posture or use of self affects every function in their bodies. I am quite interested in teaching them how to change this. Especially since they will again be sitting at their desks tomorrow and most likely they will return to their original posture without even consciously recognizing it. Body positions affect emotions and emotions affect body positions. A slumped over position is not conducive to a happy, positive emotional state. Try it yourself and see. Fitness professionals often expound on the emotional benefits of exercise.
How about that effective use of self helps promote more positive emotional states? Interesting idea and not so far-fetched.
While we associate exercise with physical movement, exercise is also about intention and how you use yourself. You are either your own best friend or your own worse enemy. This is true for exercising as well as every other area of your life. All strengths (mental or physical) are weaknesses in other circumstances. Every weakness is a strength in a different situation. Yes, this sounds like a koan. Ponder the ideas for awhile. If your head starts to spin, sit down and ponder more.
I spend a lot of time evaluating which exercise is appropriate for each client and why. What are their goals? Where are they at right now, today-physically, mentally and emotionally?
How often do you evaluate what you are doing and why? What kind of wisdom do you bring to your life? We frequently are more perceptive about our friends and family than we are about ourselves. It's so much easier to see a quality (positive or negative) in someone else than to recognize it in ourselves. That's why another set of ears, ears and another brain is so worth-while, be it a best friend or a personal trainer.
I have many tools in my toolbox to help clients achieve their health and fitness goals. If you only have a hammer, you'll see a world comprised of only nails.
In health,
Laura
Calories count
I found a great definition of a calorie in a health magazine recently and thought I'd share it with you: a calorie is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius.
Ohhh, I can already tell that you're fascinated. Me too.
Not.
Let's try again: a calorie is the amount of energy in food which your body can use. In the digestive process, nutrients in food are converted to glucose (your brain LOVES glucose!) and used to fuel body functions.
Some nutritionists are fond of saying that regulating weight is a simple matter of "calories in, calories out". This means that your intake of energy, i.e. the food you eat, is balanced by your out-put, i.e. the energy your body expends maintaining itself (also known as basal metabolic or the less strict definition resting metabolic rate) as well as any energy expended through exercise. Remember that calories equal energy at a fundamental form, so the exercising you do represents calories expended.
Following this logic, you maintain your weight if your caloric intake and energy output are equally matched. You lose weight if your caloric intake is less than your energy output. And you gain weight if your caloric intake is higher than your energy output. Unfortunately in our Supersize, 1 portion feeds a family of 5 society, that possibility is all too common.
As an aside, you can have your RMR tested. I did and found it to be useful information. Your RMR is more or less the number of calories your body needs to sustain itself on a daily basis. Then you can look at the number of calories you ingest each day plus the amount of exercise you get. All of this together will give you a good idea of whether your current food and exercise plan
supports your weight goals. You can have your RMR tested for a fee at San Francisco Bay Health's Optimum Health Center. There are other places in the Bay area where you can also have this done.
I won't comment here on whether or not I buy into the calories in, calories out formula. There is hard science underpinning the concept so let's take the statement at face value. It is very easy to inhale a 300 calorie slice of cake (or bag of potato chips) and very time consuming to burn it off running on the treadmill, swimming, walking or on the elliptical. At 10 calories a minute, a pretty good clip, that's 30 minutes.
Sorry to be the bearer of bad news but don't take the calorie counts on those machines as gospel. Those totals are off by a considerable margin if you are not the model human being on which the algorithm was based. Most of us are not in the center of the bell curve here. I wear a heart rate monitor which computes calories expended and rest assured that my totals based on the machine and based on my HRM are often hundreds (!!!!) of calories different. Bottom line: the machines read high (that's false high). Second bottom line: if you've worked out for 30 minutes and the machine reads 300 calories, deduct a quarter to a third. That's more likely your real expenditure, particularly if you're a normal weight woman. Hey, don't shoot the messenger!
Knowledge is power, remember? Maybe next time, you'll have half the slice of cake or the glass of wine.
By the way, it was a woman who came up with the calories in, calories out mantra. Dr. Lulu Hunt Peters wrote a book on calorie counting published in 1918 which became a national bestseller in 1923. I guess it was a lulu of a book!
Sorry, that was way too tempting.
:)
In health,
Laura
Ohhh, I can already tell that you're fascinated. Me too.
Not.
Let's try again: a calorie is the amount of energy in food which your body can use. In the digestive process, nutrients in food are converted to glucose (your brain LOVES glucose!) and used to fuel body functions.
Some nutritionists are fond of saying that regulating weight is a simple matter of "calories in, calories out". This means that your intake of energy, i.e. the food you eat, is balanced by your out-put, i.e. the energy your body expends maintaining itself (also known as basal metabolic or the less strict definition resting metabolic rate) as well as any energy expended through exercise. Remember that calories equal energy at a fundamental form, so the exercising you do represents calories expended.
Following this logic, you maintain your weight if your caloric intake and energy output are equally matched. You lose weight if your caloric intake is less than your energy output. And you gain weight if your caloric intake is higher than your energy output. Unfortunately in our Supersize, 1 portion feeds a family of 5 society, that possibility is all too common.
As an aside, you can have your RMR tested. I did and found it to be useful information. Your RMR is more or less the number of calories your body needs to sustain itself on a daily basis. Then you can look at the number of calories you ingest each day plus the amount of exercise you get. All of this together will give you a good idea of whether your current food and exercise plan
supports your weight goals. You can have your RMR tested for a fee at San Francisco Bay Health's Optimum Health Center. There are other places in the Bay area where you can also have this done.
I won't comment here on whether or not I buy into the calories in, calories out formula. There is hard science underpinning the concept so let's take the statement at face value. It is very easy to inhale a 300 calorie slice of cake (or bag of potato chips) and very time consuming to burn it off running on the treadmill, swimming, walking or on the elliptical. At 10 calories a minute, a pretty good clip, that's 30 minutes.
Sorry to be the bearer of bad news but don't take the calorie counts on those machines as gospel. Those totals are off by a considerable margin if you are not the model human being on which the algorithm was based. Most of us are not in the center of the bell curve here. I wear a heart rate monitor which computes calories expended and rest assured that my totals based on the machine and based on my HRM are often hundreds (!!!!) of calories different. Bottom line: the machines read high (that's false high). Second bottom line: if you've worked out for 30 minutes and the machine reads 300 calories, deduct a quarter to a third. That's more likely your real expenditure, particularly if you're a normal weight woman. Hey, don't shoot the messenger!
Knowledge is power, remember? Maybe next time, you'll have half the slice of cake or the glass of wine.
By the way, it was a woman who came up with the calories in, calories out mantra. Dr. Lulu Hunt Peters wrote a book on calorie counting published in 1918 which became a national bestseller in 1923. I guess it was a lulu of a book!
Sorry, that was way too tempting.
:)
In health,
Laura
Monday, August 11, 2008
Movie Recommendation
Ok, this has nothing to do with fitness!
However it might bring a smile to your face.
:)
I saw "Mamma Mia" last week and loved it. Meryl Streep is fabulous, the scenery spectacular (can't beat the Greek Islands in the summertime) and Pierce Brosnan's still looking pretty yummy. Does anyone besides me remember him from the TV show "Remington Steele"?
Yes, yes, the plot is thin at best, the ages and timelines are all off and it's fluff-bubblegum and cotton candy. There's a real Greek chorus (seriously). And the feel-good happy ending is a definite stretch.
I grew up with ABBA. Boy does that date me! It's fun to hear the songs again. And while the ending was a little silly, the notion that you can get a second chance at love is captivating.
Meryl Streep has a beautiful voice and her voice quality (in my opinion) appropriate for the songs. The young female lead also has a nice voice and is the right fit for her songs. Listen to her sing "I have a dream" and see if you agree. Haunting. The friendships between the adult women are a hoot as well as their performances as "Donna and the Dynamos". For you Harry Potter devotees, note that Julie Walters (Mrs. Weasley) plays one of Donna's best friends.
Additionally, Meryl Streep was 57-58 years old when she filmed this movie. Donna, the character she plays, is about 40'ish, give or take, in the movie. Donna has a 20 year old daughter and gave birth as a young woman, probably in her early 20's. Ms. Streep is a good 15 years older than the character she plays. Well, bravo to Hollywood for casting her. We often lament the lack of roles (in the film industry as well as other walks of life) for mature women. Meryl looks wonderful and her body movements are exactly what you would expect from a grown-up hippie living as an independent woman and inn-keeper in Greece.
Go see the movie! And have fun.
In health,
Laura
However it might bring a smile to your face.
:)
I saw "Mamma Mia" last week and loved it. Meryl Streep is fabulous, the scenery spectacular (can't beat the Greek Islands in the summertime) and Pierce Brosnan's still looking pretty yummy. Does anyone besides me remember him from the TV show "Remington Steele"?
Yes, yes, the plot is thin at best, the ages and timelines are all off and it's fluff-bubblegum and cotton candy. There's a real Greek chorus (seriously). And the feel-good happy ending is a definite stretch.
I grew up with ABBA. Boy does that date me! It's fun to hear the songs again. And while the ending was a little silly, the notion that you can get a second chance at love is captivating.
Meryl Streep has a beautiful voice and her voice quality (in my opinion) appropriate for the songs. The young female lead also has a nice voice and is the right fit for her songs. Listen to her sing "I have a dream" and see if you agree. Haunting. The friendships between the adult women are a hoot as well as their performances as "Donna and the Dynamos". For you Harry Potter devotees, note that Julie Walters (Mrs. Weasley) plays one of Donna's best friends.
Additionally, Meryl Streep was 57-58 years old when she filmed this movie. Donna, the character she plays, is about 40'ish, give or take, in the movie. Donna has a 20 year old daughter and gave birth as a young woman, probably in her early 20's. Ms. Streep is a good 15 years older than the character she plays. Well, bravo to Hollywood for casting her. We often lament the lack of roles (in the film industry as well as other walks of life) for mature women. Meryl looks wonderful and her body movements are exactly what you would expect from a grown-up hippie living as an independent woman and inn-keeper in Greece.
Go see the movie! And have fun.
In health,
Laura
Self Care Part 2
How do you balance working out at an intense enough pace for maximum effectiveness with knowing when to stop so you don't over-do and possibly injure yourself?
Someone asked me this question a couple of weeks ago. Specifically they wanted to know how to maximize their exercise routine while preventing injuries. I had a hard time wrapping my brain around this idea. If you don't presently have an injury, why are you setting up a mental construct seeking to prevent something from happening? If it doesn't exist, you don't need a structure in your life to prevent it. The whole idea seems backwards. What you want is a mental construct which maintains health and well-being.
As much as we may deny it or live in fear of it, change happens all the time, every day and every way in your life. Your body is no different. So the exercising you did yesterday changed your body. I think rather than asking how do you prevent injuries, the better question is what is your body saying right now? Does it want sleep? Does it want stretching? Does it want more food, different food, no food? I had a client say to me that last week was a red meat week. She had a craving for meat, which she normally doesn't eat. Because she is attuned to her body, she noticed the message and had a couple of servings of meat and felt better.
Like balance (see previous posting), health and well-being is a dynamic, fluid state. If you seek to be one thing, one way, one feeling, one mood, you're in for a rough ride. If you seek to exercise a certain way, at a certain intensity, so many days a week for the rest of your life, you're in trouble and headed for an injury, mental fatigue and physical exhaustion. You change on a second by second basis, you just don't notice it. If you doubt me, ask the people around you! Could be an interesting experiment.
Yes, we all know people who do the same exercises in the same way for 30 years (runners come to mind), however I would suggest that they are not necessarily fit and healthy. I was married to a 5 day a week runner who had the same exercise routine for the entire length of our marriage. He had significant back issues, no flexibility, high blood pressure and was easily 60 lbs overweight. Maybe his running forestalled more serious health issues like a major stroke or heart attack. Hard to know. What I do know is that he would have benefitted greatly from switching up his exercise routine on a regular basis.
In addition to spicing up your exercise routine, you have to listen to your body. This is crucial since you will get the information you need on how to tweak things. Your body talks to you all the time. It will tell you if and when you need to change up your routine. It will even tell you how if you listen closely enough. And don't tell me that YOUR body doesn't talk. Of course it's talking, you're not listening!
I've been preaching for awhile that changing your exercise routine is a positive thing. If you aren't proactive, your body will let you know in a fairly obvious way whether or not the routine is still working for you. However, by then, you may already be sliding down the slippery slope of little nagging injuries or poor meal choices or not enough sleep.
The fact that this person asked me a question about injury prevention already indicates to me that something is amiss. It's the way the question is phrased. Certainly I don't want any of my clients to get injured. When I'm training them, I'm focused on giving them safe, effective exercises which help them achieve their personal goals as well as improves their overall health and well-being. This is a different mind-set than preventing injuries.
We all live in this amazing creation called a physical body. We are the caretaker, the shepherd,
the captain of the ship. Our bodies generally require so little attention from us. It breathes without our help, it digests and moves and feels the warm August heat on our skin. If we had to consciously think of every single action which keeps our bodies functioning, it would be impossible. Yet, when our bodies ask for something (rest, food, massage, movement) are we listening? Are you listening to your body?
In health,
Laura
Someone asked me this question a couple of weeks ago. Specifically they wanted to know how to maximize their exercise routine while preventing injuries. I had a hard time wrapping my brain around this idea. If you don't presently have an injury, why are you setting up a mental construct seeking to prevent something from happening? If it doesn't exist, you don't need a structure in your life to prevent it. The whole idea seems backwards. What you want is a mental construct which maintains health and well-being.
As much as we may deny it or live in fear of it, change happens all the time, every day and every way in your life. Your body is no different. So the exercising you did yesterday changed your body. I think rather than asking how do you prevent injuries, the better question is what is your body saying right now? Does it want sleep? Does it want stretching? Does it want more food, different food, no food? I had a client say to me that last week was a red meat week. She had a craving for meat, which she normally doesn't eat. Because she is attuned to her body, she noticed the message and had a couple of servings of meat and felt better.
Like balance (see previous posting), health and well-being is a dynamic, fluid state. If you seek to be one thing, one way, one feeling, one mood, you're in for a rough ride. If you seek to exercise a certain way, at a certain intensity, so many days a week for the rest of your life, you're in trouble and headed for an injury, mental fatigue and physical exhaustion. You change on a second by second basis, you just don't notice it. If you doubt me, ask the people around you! Could be an interesting experiment.
Yes, we all know people who do the same exercises in the same way for 30 years (runners come to mind), however I would suggest that they are not necessarily fit and healthy. I was married to a 5 day a week runner who had the same exercise routine for the entire length of our marriage. He had significant back issues, no flexibility, high blood pressure and was easily 60 lbs overweight. Maybe his running forestalled more serious health issues like a major stroke or heart attack. Hard to know. What I do know is that he would have benefitted greatly from switching up his exercise routine on a regular basis.
In addition to spicing up your exercise routine, you have to listen to your body. This is crucial since you will get the information you need on how to tweak things. Your body talks to you all the time. It will tell you if and when you need to change up your routine. It will even tell you how if you listen closely enough. And don't tell me that YOUR body doesn't talk. Of course it's talking, you're not listening!
I've been preaching for awhile that changing your exercise routine is a positive thing. If you aren't proactive, your body will let you know in a fairly obvious way whether or not the routine is still working for you. However, by then, you may already be sliding down the slippery slope of little nagging injuries or poor meal choices or not enough sleep.
The fact that this person asked me a question about injury prevention already indicates to me that something is amiss. It's the way the question is phrased. Certainly I don't want any of my clients to get injured. When I'm training them, I'm focused on giving them safe, effective exercises which help them achieve their personal goals as well as improves their overall health and well-being. This is a different mind-set than preventing injuries.
We all live in this amazing creation called a physical body. We are the caretaker, the shepherd,
the captain of the ship. Our bodies generally require so little attention from us. It breathes without our help, it digests and moves and feels the warm August heat on our skin. If we had to consciously think of every single action which keeps our bodies functioning, it would be impossible. Yet, when our bodies ask for something (rest, food, massage, movement) are we listening? Are you listening to your body?
In health,
Laura
Tuesday, August 5, 2008
Self Care Part 1
I see all kinds of folks at my club. Folks who sincerely want to improve their health and fitness as well as folks who have been told to improve their health and fitness by health care professionals and/or family members. They start working out, they evaluate their food/alcohol intake, they stop smoking, they get more sleep, they reduce the stress in their life. In short, they decide that in order to feel better, they have to make positive changes in their lives, that is, they have to do, think and be different.
Then there are the folks who do the same fitness routine they had since they were 16. They continue to make bad food choices, drink regularly and/or excessively, smoke, don't get enough sleep and often are under great stress from their daily lives. These folks wonder why they feel like crap and are always tired, lethargic and unhappy. Instead of looking at the current circumstances of their lives and deciding to make necessary changes, they become further entrenched in patterns which haven't worked in years.
You know these folks: in the gym, they have a set routine, done in the same way at the same tempo usually at the same time of day. They're hard to miss-you can find them on the treadmill. Usually they're either walking at a fast speed and think flat is only thing the machine can do (wrong) or they've cranked up the incline to the highest level and are hanging on to the treadmill for dear life. On the elliptical, these folks often look like they're taking a walk in the park, promenading here and there or worse, reading a newspaper, magazine or book. Do you ever see these people breaking a sweat or huffing and puffing?
Their weight training routines are even scarier: a 100 bench presses, 500 bicep curls, leg presses with 10 plates on each side, 700 push-ups, and a 1,000 crazy full body sit-ups. I'm only exaggerating a little. Do they only train the front of their bodies: chest, biceps, abs, quads because that's what they can see in the mirror? Scary, very scary. "Pumping" iron is a mild term-they sound and look like they're pushing 100 tons of steel with every repetition. Their ab work consists solely of full body sit-ups where they wrench themselves to their knees by wildly flinging their backs up to the ceiling. Momentum is their favorite word for lifting in addition to fast (the same in my book). There's no precision, no attention to detail, no thoughtfulness or presence to what they're doing. It's up, down, up, down, up, down, grunt, groan, moan, complain, whine. Add water, repeat.
They don't stretch (that's for sissies and besides they've "never had an injury and don't need to stretch"), they don't use props like physio balls, BOSU's or medicine balls (that's for girly girls), they would never, ever entertain the idea of a class (goodness, class? that's a dirty word). As for hiring a trainer? Are you joking? Heaven forbid, a trainer just might evaluate their program or horrors of horrors, a trainer might give them new exercises and/or change their routine. In short, these people want to continue to do the same thing over and over but magically get different results. There's a name for that. It's called:
INSANITY.
Do you see yourself in any of this? If you do, it's ok, we've all been there in some form or other. The important thing is that if you do see yourself, you identify your patterns and move through them.
How? Fair question.
I've been advocating change for the last couple of posts. I gave you all a challenge for August: change your exercise routine. I gave you some ideas on how to do that, such as mixing up cardio routines, switching machines, changing your weight training, adding a class, hiring a trainer.
I shared my own ideas for myself with you: I've been to two yoga classes, went swimming and took a "Stiletto Camp" class (don't ask) in the last week. I'm swimming again tomorrow as well as taking another class with a different instructor.
Here's another idea for you: I suggest that you evaluate each of your work-out components separately. What are you doing for your cardio? How is what you're doing today different that what you've been doing for the last 3 months?
I asked a client that very question today. Her reply was beautiful: "well, I got a stationary bike from my parents' house 3 weeks ago and I've been riding it a couple times a week". I was ecstatic! Good job! This is EXACTLY what I'm talking about. 10 brownie points for her.
What new class could you try? If you haven't tried yoga, give it a go. Likewise for Pilates or for bootcamp or for kickboxing or for step class or for any number of other possibilities. Of course, do this within reason. If you have a leg injury, now is not the time to start running on concrete or hopping around like a jack rabbit (that's jack rabbit, not the OTHER kind of animal which starts with jack). If you haven't been to an exercise class in awhile, don't try 5 new ones in a week. Read my lips: bad idea. And if you do that, no complaining to me when you can't sit down for a month.
How do you change your weight training? You can get ideas from the Web, look at magazines or buy a book on weight training. Lest you think that you'll be training some new exotic muscles that you never knew you had, the premise to changing up your weight training is to train THE SAME MUSCLES IN DIFFERENT WAYS. Different can mean a whole host of things-introducing an unstable surface like Swiss ball, BOSU, balance board or using a different machine to train such as swapping out dumbbell exercises for cable ones or using bodyweight exercises instead of machines. Choices abound! Kind of like a great buffet: food is still food but oh the variety! mmmmm........ oops, I digress, a little distracted with all the possibilities of changing your weight training. Ha, and you thought I was distracted by the idea of a great buffet. Nah...
Here's another obvious answer: hire a personal trainer.
Yes, yes, I'm prejudiced and I have an agenda. I know. After all, I am a personal trainer! Let's get that right out on the table. But listen, when you hire a personal trainer, he/she is responsible for creating your program. And you get their eyes and brain trained on YOU! You do the exercises and your trainer watches you and helps you perform the exercises correctly. They may say things like "hey you just raised your right shoulder" or "I think that weight can be heavier, looks kind of easy for you" or "watch your back, pull your abs in and drop your weight into your legs by bending your knees slightly" or even better "do you know how fantasic your muscles look?" Gotta love that one!
A good trainer is worth their weight in gold. (this is my very biased opinion-full disclosure, remember?) The definition of good varies. Basically you get to define what good means for you. Tips for choosing a trainer is another post, which I'm happy to write if you're interested. What I will say here is that the nature of the relationship between trainer and client is very intimate (in a professional sense) so choose wisely. Know yourself and go with your gut. The best trainer/client relationships are based on trust, safety and communication much like the best relationships in life.
You don't have to hire a trainer to have an effective exercise routine, however, having a second pair of eyes and another brain can help enormously. It's your body, your life, your choice.
And by the way, you wear your choices. Anyone with half a brain can see what internal decisions you make because your outer/external self is a manifestation of those internal decisions. Therefore, if you abuse yourself, people can see those choices in you; if you care for yourself well, those decisions are equally reflected in every aspect of your spirit, mind and body.
So what's it going to be? What kind of folk are you? In denial and in an exercise rut or actively making new, different, positive choices to move towards your health and fitness goals?
In health and off to "Butt Lift and Tummy Tuck" class soon (where do they come up with these names?????),
Laura
Then there are the folks who do the same fitness routine they had since they were 16. They continue to make bad food choices, drink regularly and/or excessively, smoke, don't get enough sleep and often are under great stress from their daily lives. These folks wonder why they feel like crap and are always tired, lethargic and unhappy. Instead of looking at the current circumstances of their lives and deciding to make necessary changes, they become further entrenched in patterns which haven't worked in years.
You know these folks: in the gym, they have a set routine, done in the same way at the same tempo usually at the same time of day. They're hard to miss-you can find them on the treadmill. Usually they're either walking at a fast speed and think flat is only thing the machine can do (wrong) or they've cranked up the incline to the highest level and are hanging on to the treadmill for dear life. On the elliptical, these folks often look like they're taking a walk in the park, promenading here and there or worse, reading a newspaper, magazine or book. Do you ever see these people breaking a sweat or huffing and puffing?
Their weight training routines are even scarier: a 100 bench presses, 500 bicep curls, leg presses with 10 plates on each side, 700 push-ups, and a 1,000 crazy full body sit-ups. I'm only exaggerating a little. Do they only train the front of their bodies: chest, biceps, abs, quads because that's what they can see in the mirror? Scary, very scary. "Pumping" iron is a mild term-they sound and look like they're pushing 100 tons of steel with every repetition. Their ab work consists solely of full body sit-ups where they wrench themselves to their knees by wildly flinging their backs up to the ceiling. Momentum is their favorite word for lifting in addition to fast (the same in my book). There's no precision, no attention to detail, no thoughtfulness or presence to what they're doing. It's up, down, up, down, up, down, grunt, groan, moan, complain, whine. Add water, repeat.
They don't stretch (that's for sissies and besides they've "never had an injury and don't need to stretch"), they don't use props like physio balls, BOSU's or medicine balls (that's for girly girls), they would never, ever entertain the idea of a class (goodness, class? that's a dirty word). As for hiring a trainer? Are you joking? Heaven forbid, a trainer just might evaluate their program or horrors of horrors, a trainer might give them new exercises and/or change their routine. In short, these people want to continue to do the same thing over and over but magically get different results. There's a name for that. It's called:
INSANITY.
Do you see yourself in any of this? If you do, it's ok, we've all been there in some form or other. The important thing is that if you do see yourself, you identify your patterns and move through them.
How? Fair question.
I've been advocating change for the last couple of posts. I gave you all a challenge for August: change your exercise routine. I gave you some ideas on how to do that, such as mixing up cardio routines, switching machines, changing your weight training, adding a class, hiring a trainer.
I shared my own ideas for myself with you: I've been to two yoga classes, went swimming and took a "Stiletto Camp" class (don't ask) in the last week. I'm swimming again tomorrow as well as taking another class with a different instructor.
Here's another idea for you: I suggest that you evaluate each of your work-out components separately. What are you doing for your cardio? How is what you're doing today different that what you've been doing for the last 3 months?
I asked a client that very question today. Her reply was beautiful: "well, I got a stationary bike from my parents' house 3 weeks ago and I've been riding it a couple times a week". I was ecstatic! Good job! This is EXACTLY what I'm talking about. 10 brownie points for her.
What new class could you try? If you haven't tried yoga, give it a go. Likewise for Pilates or for bootcamp or for kickboxing or for step class or for any number of other possibilities. Of course, do this within reason. If you have a leg injury, now is not the time to start running on concrete or hopping around like a jack rabbit (that's jack rabbit, not the OTHER kind of animal which starts with jack). If you haven't been to an exercise class in awhile, don't try 5 new ones in a week. Read my lips: bad idea. And if you do that, no complaining to me when you can't sit down for a month.
How do you change your weight training? You can get ideas from the Web, look at magazines or buy a book on weight training. Lest you think that you'll be training some new exotic muscles that you never knew you had, the premise to changing up your weight training is to train THE SAME MUSCLES IN DIFFERENT WAYS. Different can mean a whole host of things-introducing an unstable surface like Swiss ball, BOSU, balance board or using a different machine to train such as swapping out dumbbell exercises for cable ones or using bodyweight exercises instead of machines. Choices abound! Kind of like a great buffet: food is still food but oh the variety! mmmmm........ oops, I digress, a little distracted with all the possibilities of changing your weight training. Ha, and you thought I was distracted by the idea of a great buffet. Nah...
Here's another obvious answer: hire a personal trainer.
Yes, yes, I'm prejudiced and I have an agenda. I know. After all, I am a personal trainer! Let's get that right out on the table. But listen, when you hire a personal trainer, he/she is responsible for creating your program. And you get their eyes and brain trained on YOU! You do the exercises and your trainer watches you and helps you perform the exercises correctly. They may say things like "hey you just raised your right shoulder" or "I think that weight can be heavier, looks kind of easy for you" or "watch your back, pull your abs in and drop your weight into your legs by bending your knees slightly" or even better "do you know how fantasic your muscles look?" Gotta love that one!
A good trainer is worth their weight in gold. (this is my very biased opinion-full disclosure, remember?) The definition of good varies. Basically you get to define what good means for you. Tips for choosing a trainer is another post, which I'm happy to write if you're interested. What I will say here is that the nature of the relationship between trainer and client is very intimate (in a professional sense) so choose wisely. Know yourself and go with your gut. The best trainer/client relationships are based on trust, safety and communication much like the best relationships in life.
You don't have to hire a trainer to have an effective exercise routine, however, having a second pair of eyes and another brain can help enormously. It's your body, your life, your choice.
And by the way, you wear your choices. Anyone with half a brain can see what internal decisions you make because your outer/external self is a manifestation of those internal decisions. Therefore, if you abuse yourself, people can see those choices in you; if you care for yourself well, those decisions are equally reflected in every aspect of your spirit, mind and body.
So what's it going to be? What kind of folk are you? In denial and in an exercise rut or actively making new, different, positive choices to move towards your health and fitness goals?
In health and off to "Butt Lift and Tummy Tuck" class soon (where do they come up with these names?????),
Laura
Monday, August 4, 2008
Laura's 6 words of wisdom
I had a Jr. High School principal who, when he got annoyed with his students, use to say, waving his index finger at us for extra emphasis, "a word to the wise should be sufficient". He must have been annoyed quite a lot and I guess we weren't very wise since I remember him often making that comment.
I don't recall where I found these ideas and therefore don't take credit for them but here are 6 words (5 more than my principal's!) which have been extremely helpful to me in life:
Ask questions
Talk less
Listen more
In health and happy from swimming (yay me!),
Laura
I don't recall where I found these ideas and therefore don't take credit for them but here are 6 words (5 more than my principal's!) which have been extremely helpful to me in life:
Ask questions
Talk less
Listen more
In health and happy from swimming (yay me!),
Laura
Friday, August 1, 2008
Oh, Nuts!
Many people hear the word "nut" and think "Salt! Fat! Calories! Bad, very, very bad!"
However, a 2007 study published in the Journal of Nutrition touted the health benefits of eating nuts. And the May, 2008 Yoga Journal magazine included an article about nuts being a "happy snack".
What's the low-down on nuts?
Well, nuts are a source of "good" fat, protein and fiber. About 20 pecans have the same amount of fiber as a medium apple. Scientists have determined that eating nuts regularly could lower total cholesterol. Eating 1 ounce of almonds each day (about 23) provides 50% of the recommended daily allowance of vitamin E. Hazelnuts are also a source of antioxidants and monounsaturated fat (the good kind of fat). Many of my clients are aware that walnuts are a significant source of Omega-3 fatty acid. Omega-3s support heart health and your immune system. A serving of walnuts (about 14) is double (!) the recommended daily value of Omega 3.
Yes, nuts are a calorically dense food. The key is to watch your serving size and to keep to one portion.
I like my nuts raw. I add walnuts to my morning cereal and sometimes to my oatmeal. I like pistachios with chicken and rice which gives the combination a more Middle Eastern flavor.
Advice for you: Try raw nuts and see if that's palatable for you first. You may find that you don't miss the oil/salt taste particularly if you mix raw nuts in with other ingredients. Many of us grew up with roasted, salted nuts and that's the flavor we associate with eating nuts. However I can assure you that raw nuts are quite tasty and generally more healthy for you than nuts which have been more processed.
See what you think and don't dis the nuts.
In health,
Laura
However, a 2007 study published in the Journal of Nutrition touted the health benefits of eating nuts. And the May, 2008 Yoga Journal magazine included an article about nuts being a "happy snack".
What's the low-down on nuts?
Well, nuts are a source of "good" fat, protein and fiber. About 20 pecans have the same amount of fiber as a medium apple. Scientists have determined that eating nuts regularly could lower total cholesterol. Eating 1 ounce of almonds each day (about 23) provides 50% of the recommended daily allowance of vitamin E. Hazelnuts are also a source of antioxidants and monounsaturated fat (the good kind of fat). Many of my clients are aware that walnuts are a significant source of Omega-3 fatty acid. Omega-3s support heart health and your immune system. A serving of walnuts (about 14) is double (!) the recommended daily value of Omega 3.
Yes, nuts are a calorically dense food. The key is to watch your serving size and to keep to one portion.
I like my nuts raw. I add walnuts to my morning cereal and sometimes to my oatmeal. I like pistachios with chicken and rice which gives the combination a more Middle Eastern flavor.
Advice for you: Try raw nuts and see if that's palatable for you first. You may find that you don't miss the oil/salt taste particularly if you mix raw nuts in with other ingredients. Many of us grew up with roasted, salted nuts and that's the flavor we associate with eating nuts. However I can assure you that raw nuts are quite tasty and generally more healthy for you than nuts which have been more processed.
See what you think and don't dis the nuts.
In health,
Laura
Thursday, July 31, 2008
Balance
Balance is an interesting concept in all senses of the word-literal, figurative and symbolic.
In exercise, balance is dynamic, not static. It's a thing constantly readjusting and resetting, not something that you achieve, you've got it and it's done.
Balance in exercise also means the amount of time spent doing cardio, weight training, core work and stretching. Clients often want to know how much time to spend on each facet of their fitness routine. That depends on their goals.
Clients with significant weight loss goals generally will do better focusing more time on cardio, particularly working on aerobic fitness. That means LSD (long, slow distance i.e. time) and Tempo (pushing up level of exertion after establishing a base of fitness). Weight training is still important as is core work and stretching, in that order.
Clients who want to maintain their current level of health and fitness
(not weight maintenance) can adjust the balance between cardio, weight training, core and stretching. The general rule of thumb is 5x a week, 30 minutes cardio (mix up between LSD, Tempo and Sprints-see previous post); weight training 2-3x a week (non-consecutive days only); core work (minimum 3x a week) and stretching (after exercising).
Group classes count as does yoga and pilates. Taking a yoga class after a cardio work-out is a great way to stretch; participating in a Pilates class takes care of core work. You can do a body sculpt or total body conditioning class in place of strength training.
Remember that balance is dynamic, ever changing, ever adjusting. What works for you as a balance of cardio, weight training, core and stretching needs to be evaluated every couple of months. Most likely your routine will benefit from new stimulus whether that be a new class, a new cardio machine, a new weight training program, different core work, etc.
In health,
Laura
In exercise, balance is dynamic, not static. It's a thing constantly readjusting and resetting, not something that you achieve, you've got it and it's done.
Balance in exercise also means the amount of time spent doing cardio, weight training, core work and stretching. Clients often want to know how much time to spend on each facet of their fitness routine. That depends on their goals.
Clients with significant weight loss goals generally will do better focusing more time on cardio, particularly working on aerobic fitness. That means LSD (long, slow distance i.e. time) and Tempo (pushing up level of exertion after establishing a base of fitness). Weight training is still important as is core work and stretching, in that order.
Clients who want to maintain their current level of health and fitness
(not weight maintenance) can adjust the balance between cardio, weight training, core and stretching. The general rule of thumb is 5x a week, 30 minutes cardio (mix up between LSD, Tempo and Sprints-see previous post); weight training 2-3x a week (non-consecutive days only); core work (minimum 3x a week) and stretching (after exercising).
Group classes count as does yoga and pilates. Taking a yoga class after a cardio work-out is a great way to stretch; participating in a Pilates class takes care of core work. You can do a body sculpt or total body conditioning class in place of strength training.
Remember that balance is dynamic, ever changing, ever adjusting. What works for you as a balance of cardio, weight training, core and stretching needs to be evaluated every couple of months. Most likely your routine will benefit from new stimulus whether that be a new class, a new cardio machine, a new weight training program, different core work, etc.
In health,
Laura
Monday, July 28, 2008
Checking in
How are you doing with spicing up your exercise routine? What are you going to change by the end of August?
A brief recap: I challenged all of you to do something different exercise-wise by the end of the summer. I shared with you my challenge (to go swimming). I also shared with you that I didn't own a bathing suit (now I own 2). I asked you to let me know what you decided on.
Still waiting..........
:(
I posted some ideas on mixing up your cardio as one possibility of changing up your exercise routine. Using a new cardio machine, taking a new class, hiring a personal trainer (hint, hint) are all great options.
In the hopes of motivating you, I will share with you a few more ideas I have for myself.
I want to restart my yoga practice, my karate and kickboxing classes. Besides swimming, those are my goals for the rest of 2008.
For those of you who don't know me well, a little backstory: like swimming, I use to take yoga regularly in Boston. When I moved to California, I sporadically tried some classes. Eventually I found a teacher/class/style I loved in Marin, but I moved. I'm taking a class this morning at a local gym. We'll see how that goes. I am a yoga snob and very particular about the style and teacher. I've got to LOVE the situation or else it's a no-go for me. Hey, at least I know that about myself. Life's too short to invest my energy when I'm not completely passionate and positive about whatever I'm doing.
Once upon a time, I was a martial artist (still am technically, once a martial artist, always a martial artist. Even if I'm not currently training). I LOVED my classes, lost a ton of weight and had a whole new world open to me. I was well on my way to black belt. Then I got injured and stopped training. Both in Boston and again in California, I looked and looked for a martial arts home without any success. (yes, I'm a martial arts snob too-are you surprised?) I found a program close to my new place in the same gym where the yoga is offered. Although the type of karate is not my previous style, the classes fit in my schedule. The sensei (head instructor) is a woman! I'm checking it out tomorrow night.
Lastly, after stopping my martial arts in Boston due to injury, kickboxing classes became my "stand-in" for the real thing. I even got certified in kickboxing though never taught classes. I think my martial arts training spoiled me. Do you even have to ask the question? Yes, kickboxing snob. I can't stand when people punch and kick incorrectly. Ask my bootcampers! I understand that kickboxing is a cardio work-out and therefore you're not learning how to defend yourself. However, if you aren't taught proper form for punching and kicking, you can easily injure yourself. Fortunately I found classes in Marin where proper form was taught. I had several excellent teachers. Alas, I moved and am back looking.
The gym where I'm taking the yoga class this morning and martial arts tomorrow night also offers kickboxing classes so next week I'll try the kickboxing. Am I lucking out with this place or what?
I don't know yet how all of this will play out. Whether I'll love or hate the yoga, the karate, the kickboxing or the swimming. I don't know if I will incorporate everything in addition to the work-outs I do now or whether I'll rotate through the different classes. It's mostly unknown right now and that's ok. I have an intention and am in my exploration/experimentation stage.
Everything will become clear in time.
And speaking of time, time for yoga class.
Downward Dog anyone?
In health and ready to om,
Laura
A brief recap: I challenged all of you to do something different exercise-wise by the end of the summer. I shared with you my challenge (to go swimming). I also shared with you that I didn't own a bathing suit (now I own 2). I asked you to let me know what you decided on.
Still waiting..........
:(
I posted some ideas on mixing up your cardio as one possibility of changing up your exercise routine. Using a new cardio machine, taking a new class, hiring a personal trainer (hint, hint) are all great options.
In the hopes of motivating you, I will share with you a few more ideas I have for myself.
I want to restart my yoga practice, my karate and kickboxing classes. Besides swimming, those are my goals for the rest of 2008.
For those of you who don't know me well, a little backstory: like swimming, I use to take yoga regularly in Boston. When I moved to California, I sporadically tried some classes. Eventually I found a teacher/class/style I loved in Marin, but I moved. I'm taking a class this morning at a local gym. We'll see how that goes. I am a yoga snob and very particular about the style and teacher. I've got to LOVE the situation or else it's a no-go for me. Hey, at least I know that about myself. Life's too short to invest my energy when I'm not completely passionate and positive about whatever I'm doing.
Once upon a time, I was a martial artist (still am technically, once a martial artist, always a martial artist. Even if I'm not currently training). I LOVED my classes, lost a ton of weight and had a whole new world open to me. I was well on my way to black belt. Then I got injured and stopped training. Both in Boston and again in California, I looked and looked for a martial arts home without any success. (yes, I'm a martial arts snob too-are you surprised?) I found a program close to my new place in the same gym where the yoga is offered. Although the type of karate is not my previous style, the classes fit in my schedule. The sensei (head instructor) is a woman! I'm checking it out tomorrow night.
Lastly, after stopping my martial arts in Boston due to injury, kickboxing classes became my "stand-in" for the real thing. I even got certified in kickboxing though never taught classes. I think my martial arts training spoiled me. Do you even have to ask the question? Yes, kickboxing snob. I can't stand when people punch and kick incorrectly. Ask my bootcampers! I understand that kickboxing is a cardio work-out and therefore you're not learning how to defend yourself. However, if you aren't taught proper form for punching and kicking, you can easily injure yourself. Fortunately I found classes in Marin where proper form was taught. I had several excellent teachers. Alas, I moved and am back looking.
The gym where I'm taking the yoga class this morning and martial arts tomorrow night also offers kickboxing classes so next week I'll try the kickboxing. Am I lucking out with this place or what?
I don't know yet how all of this will play out. Whether I'll love or hate the yoga, the karate, the kickboxing or the swimming. I don't know if I will incorporate everything in addition to the work-outs I do now or whether I'll rotate through the different classes. It's mostly unknown right now and that's ok. I have an intention and am in my exploration/experimentation stage.
Everything will become clear in time.
And speaking of time, time for yoga class.
Downward Dog anyone?
In health and ready to om,
Laura
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