Santa Monica Personal Trainer – Reaching Your Fitness Goals, 5 Minutes at a Time!
Stephen 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 would always find the time to pop his head in the door right in the middle of all the hustle every morning, He would say with the biggest smile on his face, “ Good Morning Bosses!” I would stop what I was doing, look up at the doorway, and there he would be peaking in through the door. I would stop, smile and wish him a great morning as well. I am grateful to this day for the pause he gave to my day!
I have to admit, I was curious as to why this man had such a smile and happy demeanor each and every day, and, went out of his way to spread it? But, at the time, I had a curiosity for what it was that kept this man so positive and cheerful day after day. I soon found out that Stephen was diagnosed in 2004 with stage 4 colorectal Cancer. Despite this, he showed up to work every day with a smile on his face, positive demeanor and focus with his clients. He fought until the end of his battle in 2008.
In his last weeks, I had the pleasure of visiting him at his home, being by his side. One of the many questions I asked him was, what he thought was the key to keeping him alive all these years. He looked me straight in the eyes and said,
“ It’s movement Natania. “ I get up and move, exercise everyday. As long as I am moving, I am living!”
To this day, I share this with my clients, and follow this myself.
Cancer is close to my heart, as perhaps as it is to many. I have had family members, friends and my soon to be husband’s mother all pass from this disease with many years of happy memories left to create in their lives.
As a fitness professional, working in the field of health preservation, I look to have an active role in the ongoing movement to our cure. I have the privilege to call some of my very dear clients, survivors of this disease, each and every day. I have the opportunity to be by their side. I feel blessed. I guess I hope in some way, I can make a difference for them and for our future. Through my efforts in health preservation I want to keep the spirit alive of those that passed and have enriched my life.
This month, a new report out shows that cancer deaths are continuing to fall. That’s the good news! The bad news is that there are two increasingly common causes of cancer with one of them being obesity. The report also says that obesity underlies a third of the cancer cases.
I can easily continue this blog with tips on how to be active, eat healthy and look to make lifestyle changes. At this time, I am not going to do that. What I am going to do is pass on the wisdom that Stephen left and give that to those looking to get started if not continue on their journey through health and wellness. The simplicity in his message I hope can resonate to any individual looking to start an exercise program.
“I had a 12-hour operation in October, went down to 130lbs and was on my back for 17 days. I had little or no movement and thought I’d never play sport again, least of all my other favorite sport, Ice Hockey.”
“But as a health professional you’re aware of the patience you need, so I slowly climbed the ladder of improvement, starting with 10 minutes exercise a day, increasing so that I now play an hour a day, coach squash, live my full life, and even my golf handicap is improving!
“I still have treatment every two weeks, but I sincerely hope my approach to my difficulties will be an example to anyone who experiences dramatic trauma of whatever magnitude.
“Never give up, and look to enjoy every aspect of life, even five minutes at a time …”
Stephen Cox, July 2007
Holiday Workouts on the Road!
This program is designed for you to be able to get your workout in no matter where you travel this holiday season!
Look Better Naked this Valentines Day!
Alright…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 loved one to looking and feeling their best!
Taking care of your body builds your confidence and self-esteem. University of Texas researchers found that boosting self-esteem was one of 237 reasons people have sex. That finding makes sense to sex, marriage, and family therapist Gina Ogden. She also says that those who already have self-esteem say they sometimes have sex to feel even better.
Of course, you don’t have to have lots of sex to feel good about yourself. Your self-esteem is all about you — not someone else. But if you’re already feeling good about yourself, a great sex life may help you feel even better.
According to The WebMD The perks of sex extend well beyond the bedroom.
1. Less Stress, Better Blood Pressure
Having sex could lower your stress and your blood pressure.That finding comes from a Scottish study of 24 women and 22 men who kept records of their sexual activity. The researchers put them in stressful situations — such as speaking in public and doing math out loud — and checked their blood pressure.
Another study found that diastolic blood pressure (the bottom number of your blood pressure) tends to be lower in people who live together and have sex often.
2. Sex Boosts Immunity
Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A, or IgA, which can protect you from getting colds and other infections.
A Wilkes University study had 112 college students keep records of how often they had sex and also provide saliva samples for the study. Those who had sex once or twice a week had higher levels of IgA, an antibody that could help you avoid a cold or other infection, than other students.
3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
“Sex is a great mode of exercise,” Los Angeles sexologist Patti Britton, says. It takes both physical and psychological work, though, to do it well, she says.
4. Sex Improves Heart Health
A 20-year-long British study shows that men who had sex two or more times a week were half as likely to have a fatal heart attack than men who had sex less than once a month.
And although some older folks may worry that sex could cause a stroke, the study found no link between how often men had sex and how likely they were to have a stroke.
So… what are you waiting for?
Treat yourself or someone you love to the ultimate fitness package!
Introductory Program – $199
This is a great option for the motivated client who loves to work independently but needs that expert touch in putting together the right program. I will create a workout program tailored for you, work one-on-one with you in a one-hour session to explain the routine and from there you’ll have the tools to execute your fitness strategy independently – on your own time, at your own pace.
Quick Start Program – $399
Want a little more TLC? I’ve got the perfect program for you! With “Quick Start” we’ll spend one-hour a week together in a one-on-one personal training session where we work to meet (and exceed) your fitness goals! Includes 4, 50 minute sessions.
The Launch – $799
If you’re wanting to take it to the next level, there’s only one option for you – “The Launch.” We’ll work together one-on-one in twice weekly sessions to build and execute a comprehensive fitness plan of action. If you’re serious about your health, wellness and thatdream body this is the program for you! Includes 8, 50 minute sessions
Santa Monica Personal Trainer – Reaching Your Fitness Goals, 5 Minutes at a Time!
Stephen 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 would always find the time to pop his head in the door right in the middle of all the hustle every morning, He would say with the biggest smile on his face, “ Good Morning Bosses!” I would stop what I was doing, look up at the doorway, and there he would be peaking in through the door. I would stop, smile and wish him a great morning as well. I am grateful to this day for the pause he gave to my day!
I have to admit, I was curious as to why this man had such a smile and happy demeanor each and every day, and, went out of his way to spread it? But, at the time, I had a curiosity for what it was that kept this man so positive and cheerful day after day. I soon found out that Stephen was diagnosed in 2004 with stage 4 colorectal Cancer. Despite this, he showed up to work every day with a smile on his face, positive demeanor and focus with his clients. He fought until the end of his battle in 2008.
In his last weeks, I had the pleasure of visiting him at his home, being by his side. One of the many questions I asked him was, what he thought was the key to keeping him alive all these years. He looked me straight in the eyes and said,
“ It’s movement Natania. “ I get up and move, exercise everyday. As long as I am moving, I am living!”
To this day, I share this with my clients, and follow this myself.
Cancer is close to my heart, as perhaps as it is to many. I have had family members, friends and my soon to be husband’s mother all pass from this disease with many years of happy memories left to create in their lives.
As a fitness professional, working in the field of health preservation, I look to have an active role in the ongoing movement to our cure. I have the privilege to call some of my very dear clients, survivors of this disease, each and every day. I have the opportunity to be by their side. I feel blessed. I guess I hope in some way, I can make a difference for them and for our future. Through my efforts in health preservation I want to keep the spirit alive of those that passed and have enriched my life.
This month, a new report out shows that cancer deaths are continuing to fall. That’s the good news! The bad news is that there are two increasingly common causes of cancer with one of them being obesity. The report also says that obesity underlies a third of the cancer cases.
I can easily continue this blog with tips on how to be active, eat healthy and look to make lifestyle changes. At this time, I am not going to do that. What I am going to do is pass on the wisdom that Stephen left and give that to those looking to get started if not continue on their journey through health and wellness. The simplicity in his message I hope can resonate to any individual looking to start an exercise program.
“I had a 12-hour operation in October, went down to 130lbs and was on my back for 17 days. I had little or no movement and thought I’d never play sport again, least of all my other favorite sport, Ice Hockey.”
“But as a health professional you’re aware of the patience you need, so I slowly climbed the ladder of improvement, starting with 10 minutes exercise a day, increasing so that I now play an hour a day, coach squash, live my full life, and even my golf handicap is improving!
“I still have treatment every two weeks, but I sincerely hope my approach to my difficulties will be an example to anyone who experiences dramatic trauma of whatever magnitude.
“Never give up, and look to enjoy every aspect of life, even five minutes at a time …”
Stephen Cox, July 2007
Holiday Workouts on the Road!
This program is designed for you to be able to get your workout in no matter where you travel this holiday season!
Look Better Naked this Valentines Day!
Alright…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 loved one to looking and feeling their best!
Taking care of your body builds your confidence and self-esteem. University of Texas researchers found that boosting self-esteem was one of 237 reasons people have sex. That finding makes sense to sex, marriage, and family therapist Gina Ogden. She also says that those who already have self-esteem say they sometimes have sex to feel even better.
Of course, you don’t have to have lots of sex to feel good about yourself. Your self-esteem is all about you — not someone else. But if you’re already feeling good about yourself, a great sex life may help you feel even better.
According to The WebMD The perks of sex extend well beyond the bedroom.
1. Less Stress, Better Blood Pressure
Having sex could lower your stress and your blood pressure.That finding comes from a Scottish study of 24 women and 22 men who kept records of their sexual activity. The researchers put them in stressful situations — such as speaking in public and doing math out loud — and checked their blood pressure.
Another study found that diastolic blood pressure (the bottom number of your blood pressure) tends to be lower in people who live together and have sex often.
2. Sex Boosts Immunity
Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A, or IgA, which can protect you from getting colds and other infections.
A Wilkes University study had 112 college students keep records of how often they had sex and also provide saliva samples for the study. Those who had sex once or twice a week had higher levels of IgA, an antibody that could help you avoid a cold or other infection, than other students.
3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
“Sex is a great mode of exercise,” Los Angeles sexologist Patti Britton, says. It takes both physical and psychological work, though, to do it well, she says.
4. Sex Improves Heart Health
A 20-year-long British study shows that men who had sex two or more times a week were half as likely to have a fatal heart attack than men who had sex less than once a month.
And although some older folks may worry that sex could cause a stroke, the study found no link between how often men had sex and how likely they were to have a stroke.
So… what are you waiting for?
Treat yourself or someone you love to the ultimate fitness package!
Introductory Program – $199
This is a great option for the motivated client who loves to work independently but needs that expert touch in putting together the right program. I will create a workout program tailored for you, work one-on-one with you in a one-hour session to explain the routine and from there you’ll have the tools to execute your fitness strategy independently – on your own time, at your own pace.
Quick Start Program – $399
Want a little more TLC? I’ve got the perfect program for you! With “Quick Start” we’ll spend one-hour a week together in a one-on-one personal training session where we work to meet (and exceed) your fitness goals! Includes 4, 50 minute sessions.
The Launch – $799
If you’re wanting to take it to the next level, there’s only one option for you – “The Launch.” We’ll work together one-on-one in twice weekly sessions to build and execute a comprehensive fitness plan of action. If you’re serious about your health, wellness and thatdream body this is the program for you! Includes 8, 50 minute sessions
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