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
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