Intermittent Fasting 101
|Posted by Natania GoldbergIntermittent fasting is the buzzword in a lot of health and wellness circles. So, what is it? Is it safe, and can you benefit from it? Intermittent fasting is an eating pattern in which you alternate between periods of eating and periods of fasting for a pre-determined period of time. There are several ways to do this, but all methods split the day or week into segments and specify whether to eat or fast during the designated timeframe. Intermittent fasting is not a diet, it is a way of eating that schedules times when eating is allowed and times when fasting is practiced.
Below are some of the most common methods used.
16/8 Method:
Fast for 16 hours, eat during the remaining 8.
14/10 Method:
Fast for 14 hours, eat during the remaining 10.
Eat-Stop-Eat Method:
Fast for 24 hours on 2 non-consecutive days a week.
5:2 Method:
Limit calories to 500 on 2 non- consecutive days a week.
Any foods are allowed during set timeframe. Always prioritize fruits, vegetables, protein and healthy fats. Unlike most diets, with intermitted fasting there are no foods that are off limits, even carbohydrates or fats. Abstain from snacking outside the timeframes you set.
Advocates of this approach claim it helps them lose weight and improve their overall health.
It is important to always talk with your doctor so you can understand the health risks and determine if fasting will have benefits for you. This diet strategy typically reduces the overall calorie intake, and people may lose weight but at a cost of insufficient nutrient intake. Understanding the impact that dietary changes can have on your body is especially important for people with chronic illnesses or those with a history of heart disease. Again, we recommend talking with your doctor and researching options to determine if this approach is right for you!
Massage: The Holistic, Natural Solution for Better Mental Health
|Posted by Natania GoldbergWith metal health awareness on the rise, people are looking more into holistic therapies to manage the everyday stresses of life. Research has proven both physical and mental health benefits. Massage should be part of everyone’s toolkit when the going gets tough.
Here are a few of the research-backed mental health benefits of massage:
It stimulates the production of feel-good hormones that alleviate depression. A meta-analysis of 17 studies shows a high correlation between massage therapy and alleviation of depressive symptoms. massage was found to affect body chemistry, even increasing serotonin and dopamine, the neurotransmitters involved in depression.
Regular massage soothes anxiety. Massage can reduce the built-up stress in your body that leads to anxiety. Massage has also been shown to reduce levels of cortisol, the stress hormone, by up to 30 percent
Massage improves concentration. If you have trouble concentrating, you’ll be happy to find out that massage is one of the ways you can boost your ability to stick to tasks at hand. Muscle tension diverts blood flow to that part of your body rather than to your brain. Once that tension has been released through massage, blood flow to your brain will improve. Which increases the oxygen and nutrient flow to the brain allowing you to focus.
Massage increases energy. One of the primary benefits, both mentally and physically, of massage is increased circulation. The act of applying pressure through massage can boost your lymphatic system so that your body can detoxify itself more easily. Your blood will circulate better, leading to that feeling of freshness and clarity.
Massage helps insomnia. Research has shown that massage both reduces stress and leads to increased levels of serotonin—making it possible to relax so that you can fall asleep.
Pediatric Massage Therapy Benefits Children with ADHD
|Posted by Natania GoldbergPediatric massage is adapted for each child/adolescence on a specific case by case basis. This massage therapy will ease both physical symptoms as well as, emotional discomforts associated with pediatric medical conditions while alleviating pain, anxiety and depression in children. This healing touch therapy also provides comfort, relaxation, reduction of stress hormones and relief from chronic conditions such as asthma, nausea, constipation and muscle aches. This can be a great alternative to medicine for children with ADHD.
As many as 3-5% of school age children have this disorder. 50% of them are on some form of prescription medication for treatment! With statistics like this many parents are seeking alternative therapies for their children, and massage therapy is one such possibility.
ADHD is both a common and disabling disorder. It is characterized by inattentiveness, impulsivity, and hyperactivity which significantly impairs social, academic, or occupational functioning. While medications and behavior modification management help control this disorder, they are not curative.
Massage therapy has been studied in a number of medical and psychiatric illnesses with positive results (American Psychologist, Dec.,1998). A recent study shows massage therapy to decrease fidgeting and improve scores on the Conners Scale (The Conners Comprehensive Behavior Rating Scale is used to better understand certain behavioral, social, and academic issues in children between 6 and 18 years old. It is often used to help diagnose attention deficit hyperactivity disorder) in adolescents with ADHD. Massage therapy has also been shown to increase serotonin levels which might help modulate elevated dopamine levels thought to occur in children with ADHD. The massage methods used with children include Swedish, Craniosacral and Manual Lymph Drainage techniques.
Because children with ADHD have trouble sitting still for too long, they may tolerate shorter but more frequent massages. Studies recommend two 20-minute massages a week to assist in producing benefits for the child. During the session’s children are in normal school clothes while their parents attend. Parents involved have indicated that this is a positive experience for them and their children.
Parents have also reported a sense of closeness between them and their children, more periods of relaxation, and settling better at night. While every child is different and responds to massage in their own way, this can be a healthy substitute for medication.
Intermittent Fasting 101
|Posted by Natania GoldbergIntermittent fasting is the buzzword in a lot of health and wellness circles. So, what is it? Is it safe, and can you benefit from it? Intermittent fasting is an eating pattern in which you alternate between periods of eating and periods of fasting for a pre-determined period of time. There are several ways to do this, but all methods split the day or week into segments and specify whether to eat or fast during the designated timeframe. Intermittent fasting is not a diet, it is a way of eating that schedules times when eating is allowed and times when fasting is practiced.
Below are some of the most common methods used.
16/8 Method:
Fast for 16 hours, eat during the remaining 8.
14/10 Method:
Fast for 14 hours, eat during the remaining 10.
Eat-Stop-Eat Method:
Fast for 24 hours on 2 non-consecutive days a week.
5:2 Method:
Limit calories to 500 on 2 non- consecutive days a week.
Any foods are allowed during set timeframe. Always prioritize fruits, vegetables, protein and healthy fats. Unlike most diets, with intermitted fasting there are no foods that are off limits, even carbohydrates or fats. Abstain from snacking outside the timeframes you set.
Advocates of this approach claim it helps them lose weight and improve their overall health.
It is important to always talk with your doctor so you can understand the health risks and determine if fasting will have benefits for you. This diet strategy typically reduces the overall calorie intake, and people may lose weight but at a cost of insufficient nutrient intake. Understanding the impact that dietary changes can have on your body is especially important for people with chronic illnesses or those with a history of heart disease. Again, we recommend talking with your doctor and researching options to determine if this approach is right for you!
Massage: The Holistic, Natural Solution for Better Mental Health
|Posted by Natania GoldbergWith metal health awareness on the rise, people are looking more into holistic therapies to manage the everyday stresses of life. Research has proven both physical and mental health benefits. Massage should be part of everyone’s toolkit when the going gets tough.
Here are a few of the research-backed mental health benefits of massage:
It stimulates the production of feel-good hormones that alleviate depression. A meta-analysis of 17 studies shows a high correlation between massage therapy and alleviation of depressive symptoms. massage was found to affect body chemistry, even increasing serotonin and dopamine, the neurotransmitters involved in depression.
Regular massage soothes anxiety. Massage can reduce the built-up stress in your body that leads to anxiety. Massage has also been shown to reduce levels of cortisol, the stress hormone, by up to 30 percent
Massage improves concentration. If you have trouble concentrating, you’ll be happy to find out that massage is one of the ways you can boost your ability to stick to tasks at hand. Muscle tension diverts blood flow to that part of your body rather than to your brain. Once that tension has been released through massage, blood flow to your brain will improve. Which increases the oxygen and nutrient flow to the brain allowing you to focus.
Massage increases energy. One of the primary benefits, both mentally and physically, of massage is increased circulation. The act of applying pressure through massage can boost your lymphatic system so that your body can detoxify itself more easily. Your blood will circulate better, leading to that feeling of freshness and clarity.
Massage helps insomnia. Research has shown that massage both reduces stress and leads to increased levels of serotonin—making it possible to relax so that you can fall asleep.
Pediatric Massage Therapy Benefits Children with ADHD
|Posted by Natania GoldbergPediatric massage is adapted for each child/adolescence on a specific case by case basis. This massage therapy will ease both physical symptoms as well as, emotional discomforts associated with pediatric medical conditions while alleviating pain, anxiety and depression in children. This healing touch therapy also provides comfort, relaxation, reduction of stress hormones and relief from chronic conditions such as asthma, nausea, constipation and muscle aches. This can be a great alternative to medicine for children with ADHD.
As many as 3-5% of school age children have this disorder. 50% of them are on some form of prescription medication for treatment! With statistics like this many parents are seeking alternative therapies for their children, and massage therapy is one such possibility.
ADHD is both a common and disabling disorder. It is characterized by inattentiveness, impulsivity, and hyperactivity which significantly impairs social, academic, or occupational functioning. While medications and behavior modification management help control this disorder, they are not curative.
Massage therapy has been studied in a number of medical and psychiatric illnesses with positive results (American Psychologist, Dec.,1998). A recent study shows massage therapy to decrease fidgeting and improve scores on the Conners Scale (The Conners Comprehensive Behavior Rating Scale is used to better understand certain behavioral, social, and academic issues in children between 6 and 18 years old. It is often used to help diagnose attention deficit hyperactivity disorder) in adolescents with ADHD. Massage therapy has also been shown to increase serotonin levels which might help modulate elevated dopamine levels thought to occur in children with ADHD. The massage methods used with children include Swedish, Craniosacral and Manual Lymph Drainage techniques.
Because children with ADHD have trouble sitting still for too long, they may tolerate shorter but more frequent massages. Studies recommend two 20-minute massages a week to assist in producing benefits for the child. During the session’s children are in normal school clothes while their parents attend. Parents involved have indicated that this is a positive experience for them and their children.
Parents have also reported a sense of closeness between them and their children, more periods of relaxation, and settling better at night. While every child is different and responds to massage in their own way, this can be a healthy substitute for medication.
Green Dream Muffins
|Posted by Natania GoldbergThese muffins are probably the healthiest, nutrient dense muffins you can possibly make. Amazingly, they still taste incredible so you aren’t sacrificing flavor or taste while making them healthy. They not only include over a cup of fresh spinach, but the Philosophie Green Dream superfood mix which includes chia seeds, spirulina, chlorella, hemp protein, maca and mesquite. You can rest easy knowing your […]
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Green Dream Waffles
|Posted by Natania GoldbergThese delicious and nutritious waffles happen to be full of superfoods, gluten-free and paleo (grain-free)! They are perfect for a brunch with family (surprise mom for Mother’s Day!) and/or friends. They will never know that something so healthy could be so tasty! Note: You could easily swap ANY of the superfood blends out for the Green Dream […]
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Berry Bliss Parfait
|Posted by Natania GoldbergThis is a delicious superfood filled, raw, vegan, paleo-friendly recipe that will satisfy anyone you love! Crumble Topping: note: t= teaspoon, T=tablespoon, C=cup 1 C walnuts (or any mixed such as brazil nuts + macadamia nuts) 1/2 C pitted, packed dates 1/2 C shredded coconut 1/3 C ground raw oat or regular oats 1/2 t […]
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Pedal On The Pier For The Kids
|Posted by Natania GoldbergAt Vision Fitness and Wellness, we believe everyone should have the opportunity to engage in one of the most basic human endeavors: movement. This joy of movement begins with each of us from an early age. We learn to sit, to crawl, to walk, and to play. A youthful spirit of play is present in […]
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March Run Club Sessions & Race for Success
|Posted by Natania GoldbergWhat full body workout can you do with ZERO equipment? Join our Run Club and experience a whole new way to enjoy the outdoors, build camaraderie, and get in great shape. There is nothing else like the natural high of lacing up your shoes, meeting up with friends and new faces, and taking in the […]
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Start Your Running Journey Now
|Posted by Natania GoldbergNever having been a runner, I began participating in Natania’s running classes at my gym. With her diligent coaching, I began to actually ENJOY running and her tips on technique and form are priceless. Soon after, I joined her Vision Run Club. She met me on a weekend and ran a 5K with me so […]
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Lentil And Quinoa Stuffed Acorn Squash
|Posted by Natania GoldbergIngredients: 1 acorn squash, chopped in half 1 cup quinoa 1/2 cup lentils, red or green 1 red bell pepper, chopped 4-5 cloves garlic, chopped 2 tablespoons of coconut oil 1/4 tablespoon cumin 1/4 tablespoon turmeric sea salt and pepper to taste Directions: Set oven to 350F. Cut squash in half and place in a […]
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Delicious, All-Natural Healing Recipes
|Posted by Natania GoldbergThere are almost always alternatives that we can try before we head to the docs office. To prevent, and even heal illnesses, nothing is more powerful than having a balanced and sensible diet, and leading a healthy lifestyle. The Cold & Flu Buster Make a tea out of 1 thick slice of lemon + 1 […]
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Maca-Chocolate Brownie Bites
|Posted by Natania GoldbergMaca-Chocolate Brownie Bites Ingredients: 2/3 cup coconut flakes 1/3 cup shredded carrots — packed 1/4 cup almond meal 1/4 cup pitted dates 1 tsp vanilla extra 2 tbsp cacao powder 2 tsp maca powder 2 tablespoons of Cacao Magic Directions: Place all the ingredients in a food processor and blend. ENJOY!!
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Vision Recipe of the Week
|Posted by Natania GoldbergWINTERTIME CHI Ingredients: 2 tbsp. olive oil 1 acorn squash, cooked in the oven about 30-35 minutes and peeled and cubed 1 can black beans, drained and rinsed ( I used dry beans for mine because that was what I had, which is better, but more time consuming, so the canned black beans are fine […]
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Vision Recipe of the Week
|Posted by Natania GoldbergSpaghetti Squash with Roasted Brussels Sprouts, Chickpeas and Onions Ingredients: 1 spaghetti squash 1 pound Brussels sprouts 1 medium onion, halved and thinly sliced 3 cloves garlic, pressed 1/2 cup vegetable broth 15 ounces chickpeas, rinsed and drained 2 teaspoons dried basil 1/4 teaspoon red pepper flakes (or to taste) Salt and black pepper, to […]
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Roadmap to Wellness
|Posted by Natania GoldbergWellness Coaching at Vision Fitness and Wellness is an exciting program designed to help you be your best. Exciting, because with coaching, your “Best Self” Vision and the roadmap to reach that vision are made crystal clear. The roadmap includes long term goals (typically two or three months) and weekly goals, all of which are […]
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Vision Recipe of the Week
|Posted by Natania GoldbergBreakfast champion dishes that will allow you to nourish and go. Easy Baked Beans For you sporty sisters who dig a more savory dish, this recipe will be right up your alley. This one sure beats the store bought variety, and if we may say so, is far more delicious. The beauty of this recipe […]
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Vision Recipe of the Week
|Posted by Natania GoldbergChipotle Turkey Butternut Chili Ingredients: 2 cup Low Sodium Chicken Broth 3/4 tsp Chili Powder 1 tsp Cumin 1/2 tsp Onion Powder 1 tsp, ground Oregano 1/4 tsp Black Pepper 3 clove Garlic 1.25 cup, chopped Onions 3 large Scallions 1 lb Butternut Winter Squash 1/2 cup Trader Joe’s Fire Roasted Diced Tomatoes 99% Fat […]
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Vision Recipe of the Week
|Posted by Natania GoldbergChoc Pumpkin & Walnut Brownie What you’ll need: 500g pumpkin 500g almond meal 1 cup dates ½ tsp. bi-carb soda 2 eggs 100g 85% dark chocolate ½ cup chopped walnuts How To Make It: Prepare the pumpkin puree at least an hour in advance. Chop the pumpkin into small pieces, then steam or boil […]
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Vision Recipe of the Week
|Posted by Natania GoldbergHealthy Frozen Pumpkin Mousse A fun alternative to pumpkin pie! CRUST: 30 small gingersnap cookies, (about 7 1/2 ounces) 2 tablespoons raisins 1 tablespoon canola oil FILLING: 1 cup canned pumpkin puree 1/3 cup packed brown sugar 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon freshly grated nutmeg 2 pints (4 cups) […]
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Playa Vista Personal Trainer:Inspired by those that Inspire Others
|Posted by Natania GoldbergMount Up With Wings As Eagles – Rev. Lee Stoneking Have you ever been exposed to an idea so powerful that it permeated your mind and transformed your thinking? The affect was so profound that you looked back on that experience and said to yourself “I was never the same”? I had an experience like […]
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Vision Recipe of the Week
|Posted by Natania GoldbergChicken With Brussels Sprouts and Mustard Sauce Ingredients: 3 tablespoons olive oil, divided 4 (6-ounce) skinless, boneless chicken breast halves 3/8 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper 3/4 cup fat-free, lower-sodium chicken broth, divided 1/4 cup unfiltered apple cider vinegar 2 tablespoons whole-grain Dijon mustard 1 tablespoon chopped fresh flat-leaf parsley […]
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Playa Vista Trainer Talks: Believe in You and Reach Your Fitness Goals!
|Posted by Natania Goldberg“Yes, you can!” “You are stronger then you think!” “You got this!” … You can hear our team chanting this in our group classes, sessions and during our Run Club races. You might be thinking at times, easier said than done! We have to be honest, at certain times, for each of us, there are […]
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Vision Recipe of the Week
|Posted by Natania GoldbergCHICKEN, BROCCOLI AND LEMON STIR FRY Easy and healthy dinner, and maybe lunch the next day, if there are leftovers! Ingredients: 3 tbsp low sodium soy sauce or Braggs Liquid Amino Acids 2 tablespoons rice vinegar 2 tablespoons honey 2 cloves garlic, minced 1/4 to 1/2 teaspoon crushed red pepper 1 1/2 pounds boneless, skinless […]
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Make your tailgating POP
|Posted by Natania GoldbergFootball season is the biggest snacking time of the year, but it doesn’t have to mean mindless munching on fried potato chips, you can make or buy apple chips, sweet potato chips, taro (a root vegetable) chips, and even kale chips! An other great option is a light, crisp texture that packs a punch […]
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Playa Vista Fitness & Wellness- Changing Seasons & Your Training Program For Success!
|Posted by Natania GoldbergIt is that time again where the air seems a bit crisper as summer fades and fall begins. Fall, as we’ve all known since we were little, is the season of change and transitions. Seasons are not meant to be static, and neither are people. We are at our best when we are open to new ideas, flexible to life’s curves, and willing to get out of our own comfort zones.
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RECIPE OF THE WEEK
|Posted by Natania GoldbergSteak and Sauteed Kale With Miso Dressing (This delicious salad can also be made without the steak!!) Ingredients: 2 boneless rib-eye steaks, about 1 and ½ to 2 inches thick, trimmed (Playa Farmers Market Vendor: http://novyranches.com/recipe_grilled_steak.htm) 1 tablespoon white miso (Whole Foods Market) 2 teaspoons balsamic vinegar 1 small bunch of kale, ribs and […]
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Playa Vista Personal Trainer – TRAIN SMARTER, NOT HARDER!
|Posted by Natania GoldbergHeart Rate Training for your cardio program will not only help you stay on track with your fitness and wellness goals but also ensure you have a good base and jump start for next year! Heart Rate Specific Training will reprogram your metabolism to burn more fat. A cardio program based on your individualized training […]
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Healthy Inspiration for a Healthy You
|Posted by Natania GoldbergThe Internet is an amazingly powerful tool. It can be an excellent aide in your goal to live a healthy and fit life. There are like-minded people, inspirational stories and experts – like me – who can help you along the way. I love having the opportunity to supplement my clients’ training with online support. […]
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Get Wet! No Sweat! Summer Workouts with Vision Fitness
|Posted by Natania GoldbergBurn some calories outside without even knowing how to swim laps! Get outside this summer and try a pool workout! We guarantee it will be your favorite way to get your Sweat on this summer while staying cool.
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Santa Monica Personal Trainer says, “Just Do You!” Celebrate National Bikini Day on July 5th.
|Posted by Natania GoldbergIt’s that time of year again! And yes, there is a holiday dedicated to this time of year as well! Time to take that cover off and walk on the beach. Even the most bikini savvy women and the speedo stud of men, can find this annual fest an ordeal. This summer choose to have […]
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You Shouldn’t Hate Working Out And How We Will Make Sure You Won’t
|Posted by ErinToday, you’re feeling motivated to exercise. This time it’s going to be different. You put on your workout gear, lace up your running shoes and head to the track. You’re going to run and then you’re going to do some circuit training and soon you’ll be back in great shape. Your foot hits the ground […]
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Lessons from a Fitness Leader: All About Your Team!
|Posted by Natania GoldbergWhen I created Vision Fitness, I did not want it to be under my name. I did not want it to be about me. It’s not about me, and it’s not about picking a name for my business that is simply catchy. It’s about YOUR vision. Not mine. I now find myself training clients one-on-one and teaching group fitness, working under both Vision Fitness and for multiple fitness facilities in the Los Angeles area. I love group fitness, and some people ask me why I made the “switch.” I always emphasize that I did not switch: I just expanded my focus. And somewhere down the line I realized that it is a different way to give, and give to many people at a time.
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Tough but Not Tougher than You! Embracing Hill Sprints!
|Posted by Natania GoldbergEvery time I call it out to the team, we have Hill Sprints today! There is a moment of groans. Then, the challenge begins. We have this sort of Love, Hate relationship with hills. Hill sprints have to be one of, if not the most challenging facets to physical conditioning and training there is. Many […]
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Santa Monica Personal Trainer – See RESULTS this year & keep them!
|Posted by Natania GoldbergMy goal as your trainer is to not only get you results, but also keep you there, life long! Creating a program that is designed with your needs, wants and also “likes” will get you there and keep you there!
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Battle Stress and Win with Exercise in Your Corner!
|Posted by Natania GoldbergIn the spirit and thought of some meaningful conversations I have had with my clients this week, I would like to share some thoughts on stress and exercise. In our weeks filled with those “good stressors” that provoke us to move forward towards our goals, there are those moments when stress can have us move […]
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Personal Training vs. Group Fitness Classes to Reach Your Goals?
|Posted by Natania GoldbergLast week I was walking through the gym floor at one of the clubs where I teach group fitness classes. I heard someone yelling my name. I turned my head and there was a woman waving and jumping up and down. She ran over to me from across the room and said, “Do you remember […]
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LIFE BALANCE: Putting YOU at the Heart & Health of Your Life!
|Posted by Natania GoldbergI don’t know about you but I hate the times in my life when I feel like I’m on a hamster wheel, running here and there and everywhere in my desperate attempt to “catch up” on all I have to “do”. Yet, no matter how much I do, there’s always more to do! Ugh! Do you ever feel that this is how you’re living your life… always?
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Heart Health Myths BUSTED!
|Posted by Natania GoldbergValentine’s Day provides the perfect reminder to put a little more focus on our heart – you know, work up a sweat, get your pulse racing… via fitness and exercise, of course (wink, wink!). Don’t let this holiday overshadow another very important red-themed movement happening – Go RED for Women!
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Santa Monica Personal Trainer – The 4-Minute Miracle Workout!
|Posted by Natania Goldberg“You know, sometimes all you need is 20 seconds of insane courage, just literally 20 seconds of embarrassing bravery, and I promise you something great will come of it.”
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Santa Monica Personal Trainer – Reaching Your Fitness Goals, 5 Minutes at a Time!
|Posted by Natania GoldbergStephen was a squash coach as well as a private trainer at the fitness center I was employed at in 2005. I was new to my position as manager at that location. In my hectic days while sitting at my desk, typing away, responding to emails, shuffling papers, in and out of meetings and calls, Stephen […]
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Look Better Naked this Valentines Day!
|Posted by ErinAlright…going on the risque side at Vision Fitness and Wellness but, we have our reasons! When we think about our health and wellness there is that added joy when we share our time with someone we love this holiday, and that does not mean chocolate. (eyebrow raise) Why not this year treat yourself or your […]
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21st Street Hill Circuits!
|Posted by Natania GoldbergYour focus during this workout is to challenge yourself at each incline and have your smile on the whole time!. Picture you are on the bottom of a hill that has three progressive inclines, each a little higher than the prior.
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Santa Monica, Personal Trainer, “Make that Big Toe Contact”
|Posted by Natania GoldbergMy clients and athletes hear it all the time from me. It’s a mini-mantra during my personal training and group workout sessions. The other day, one of my clients came over to me and said, “What is your deal with loving the big toe?” I took a step back (toe, heel of course) and said […]
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