My Vision for the Fitness and Wellness Industry

Too often in the wellness industry, experts work in isolation. We amass knowledge on a certain topic or trend and, in an attempt to position ourselves as the leading authority, we hoard the information from one another. And, to be blunt, this practice not only hurts our industry, it hurts our clients.  The only way […]

Vision on Nutrition

  The thought of biting down into a fast food hamburger or drive thru taco doesn’t really do it for me. But, it might not be for the reasons you’d think.  I don’t indulge in junk food anymore not because I deprive myself or am on a special “diet” or even because I think fast […]

Stepping Away From the Mirror to Focus on the Real You

How do you feel when you catch a glimpse of yourself in the mirror? I’m sure, if you’re anything like me, it changes from time to time. Maybe you’re all dressed up, ready for a night out and looking (and feeling) fantastic. Or, maybe you’re feeling tired and stressed and those circles under your eyes […]

Run Like a Track Star Workout

This workout is a track workout that you can have some fun with on the treadmill. You start off with 4 laps on the track, adjusting your intensities to find your speeds for the workout. Then move on to some focused drills. The first one you work on good speed, the second one you are […]

Your Workout Doesn’t Have to Feel Like Work!

This weekend I got to have a little fun with friends and work up a sweat at Pound – Rockout Workout, an exercise experience that includes some extreme drumming! The day was a great reflection of my philosophy as a personal trainer – your workout doesn’t have to feel like work to be effective! You […]

Santa Monica Personal Trainer Talks Inspiration!

Most of us may never feel the weight of a gold medal hanging on around our necks or hear the applause of a crowd. Yet, in each of us is the heart of a champion. The only difference between those who allow their inner champion to fully express itself and those who live vicariously through […]

You Are a Champion!

Throughout my career, I’ve been lucky enough to connect with some truly inspiring individuals. One person who has motivated me toward my personal and professional goals, as well as inspired me with his own commitment to excellence is Khadevis (K.D.) Robinson – runner, coach, motivational speaker and past and future Olympian. K.D. embodies a champion […]

Dedication to be the Best in Health and Fitness

If you read my blog regularly, you know that, for me, wellness is more than how many miles you can run, pounds you can bench press or sit-ups you can do. Wellness is a way of life that encompasses your physical and emotional health. It’s this pursuit of total wellness for my clients that has […]

Healthy Inspiration for a Healthy You

The 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. […]

The Best Workouts for your Body Type

Are you an apple, a pear or an hourglass? No matter what your body type, there’s a workout to fit everyone’s needs. Everyday Health recently posted a great article on The Best Workouts for your Body Type. I love the overall message of the article – don’t obsess over stick-thin celebrities or the enhanced bodies we […]

Fighting The Weight of the Nation

The choices we make for ourselves and our children today will have a monumental impact on our health and wellbeing tomorrow. The Weight of the Nation is a scary look at how the steadily increasing size of the American waistline is affecting the health of families in all 50 states. Today, more than 2/3 or […]

RUN CLUB

Join fellow health enthusiasts who are looking to continue to    stay fit, healthy and happy. Have you always wanted to run your first 5k? Partnering your love for staying fit, healthy and happy along with your goal of running your first 5k can be one of the most enjoyable things you do on your journey […]

Ask a Trainer – What Time of Day Should I Workout?

Do you like to get up at the crack of dawn and go for a run or hit the gym? Or, maybe you prefer your workouts in the afternoon, when you can unwind from a long day. No matter what time of day you get your blood pumping, give yourself a pat on the back for sticking to your fitness routine (don’t worry – I’ll wait!). Whether you’re a morning or afternoon go-getter, there are perks to working out any time of the day.

TRAIN

One-on-One Personal Training Session Individualized, results oriented training sessions based on your goals and needs.  Train with Santa Monica’s elite Private Trainer and Wellness Coach. An exercise regime will be individualized for you based on your goals and needs. Plus, there is a wide spectrum of specialized training  to keep variety and fun in your […]

WE LOVE MUSIC!

  Music motivates us, reminds us and moves us! Music is a large part of my “playout” sessions! Get the latest playlists and workouts to follow along with here! Email me to be on the email list or “like” my fan page to receive updates on new music and workouts  you can follow! “To Share is to […]

“Tough times don’t last but tough people do.” Base Building for Your Cardio Fun!

“Tough times don’t last but tough people do.” – A.C. Green. – Treadmill Cardio Class, Base Build!    Launching our Treadmill group fitness class with music this week!  Still working on our Basse Build Phase of training. The key to successful, injury-free running and walking that allows us to meet our performance potential is building a […]

Be #VISIONFIT

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TRAIN SMARTER, NOT HARDER THIS HOLIDAY SEASON!

A cardio program based on your individualized training zones will assist you in creating metabolic efficiency. This relates to your ability to train your muscles to burn fat. Heart 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!

SWEAT

  Cardiovascular Conditioning No matter what your fitness goals are learning what your individualized zones for your heart rate are will be one of the best tools to get you results! Heart rate training is a great way to improve your performance, burn fat efficiently, avoid over-training, and track your fitness. Sessions include a fun […]

WIN

 Sports Performance Training  A training program for fitness and enhanced athletic performance.  Integrates the science and the solutions for optimal sports training success! Guides all clients to  meet their fitness goals no matter what the level they want to perform. Whether it’s general fitness, sport or running a faster marathon! Learn cutting-edge performance techniques, sport-specific program design. […]

DEFINE

 Body Sculpting Training Target all muscle groups while specifically focusing on areas you want to sculpt and define. Use fat burning methods of circuit based training with muscle-shaping exercises. The result is recognizable definition and tone in the body.  Areas such as flattened abs, sculpted arms and back, lifted gluts and elongated thighs.    

STRENGTH

Strength Training This specialized training is designed to both educate the novice and challenge the accomplished fitness enthusiast. Build strength, increase muscle mass,  improve muscular endurance and enhance agility. Target key areas to enhance muscle definition and size using proven methods and programming.  

Prenatal Massage Therapy for Mothers to be

Pregnancy can be a time of discomfort for a lot of women. Research shows that prenatal massage therapy can be an excellent way to reduce those uncomfortable aches and pains. 

Is prenatal massage safe? 

Yes absolutely, however you need to be well informed of this massage technique before you make your first appointment. It is also imperative to choose a licensed massage therapist that specializes in prenatal massage therapy technique. First you want to begin by getting the okay from your doctor. 

What is a prenatal massage? 

A prenatal massage is a special massage performed only on pregnant women. It is designed to ease the aches and pains of pregnancy. Prenatal massage also avoids certain areas and techniques. For example, very deep work on the legs, ankles, and feet is not appropriate during pregnancy massage due to the risk of blood clots. The pressure is typically light to medium, much like a Swedish massage. Deep tissue massage work can be performed on specific areas of the upper back and neck.

Pregnancy involves many physical and emotional changes. A pregnancy massage can soothe these aches and pains in a healthy, safe manner. Women say they experience improvement in low back pain, neck and shoulder tension, anxiety, swelling/sore feet, circulation, and hip soreness. It helps prepare the mind and body for the birthing process. 

Since there is a higher risk of miscarriage in the first trimester most massage therapist decline to massage a woman who is in her first trimester of pregnancy. 

Your massage therapist will have you lie on your side, which is the least stressful for both you and your baby. This technique focuses on stress, pain relief and swelling reduction which are all common issues with most pregnancies. 

Aside from prenatal massage, many mothers swear by postnatal massage, or maternity massage, a gentle massage enjoyed by brand-news mothers in the days and weeks after giving birth. A postnatal massage is great to aid the release of oxytocin (a hormone that helps with baby-bonding and nursing) and ease various post-birth issues, including swelling, back pain, out-of-whack hormones, and postnatal depression.

The takeaway 

Again, always seek to work with a certified prenatal massage therapist during your pregnancy. Massage therapists with training and certification in prenatal massage are aware of the special needs that pregnant women have based on the trimester and physical condition they are in.

Asking the right questions will put your mind at ease when scheduling your first pregnancy massage. Be certain to ask about the therapist’s prenatal massage training and experience before booking your massage to ensure you get the best quality care. 

Exercise: A Powerful Weapon to Fight Depression, Heart Disease

Our friend James is concerned about his 82-year-old mother, who lost her husband and sister within a couple of months this year.

She’s showing signs of depression, which can be grave. Plus, she was recently diagnosed with AFib, or atrial fibrillation, and is working with her doctors to bring her heart to a proper, steady rate. AFib can lead to stroke, heart failure, and other problems.

James’ mother has friends and family to support her. She’s in good health and has been reasonably active physically, working out with resistance bands at home, tracking her steps, and going to yoga classes before her husband began ailing a few years ago.

James has learned that depression and AFib are common, serious problems for people over 50.

“I’ve also learned we have a powerful tool to treat them,” he says. “Exercise.”

Depression Is A Serious Illness

The American Association of Geriatric Psychiatry says 15 percent of people over 65 have symptoms of depression that interfere with their physical, mental and emotional health. 

Researchers at the University of Washington say mature adults with significant depression have healthcare costs 50 percent higher than those without it. The World Health Organization says that by next year, depression will be the second leading cause of premature death and disability around the world.

The good news? Research proves that exercise:

  • Improves mood Reduces anxiety
  • Reduces anxiety
  • Increases the ability to handle stress
  • Improves sleep

Scientists at the Duke University Medical Center tested exercise against antidepressants in 156 outpatients 50 and older. The two treatments worked about the same in eliminating symptoms, and exercise was better than medication in keeping depression from recurring.

A Connection to Heart Disease

Depression brings a higher risk of heart disease. Exercise improves fitness, of course, and helps lower the risk of both, according to a study published in the JAMA Network. 

“Depression doesn’t exist in a vacuum,” said Dr. Madhukar Trivedi, who wrote the report. “Especially for people who are older, depression has a complicated relationship with other major medical diseases.”

Among the findings:

  • Fit people are 16 percent less likely to develop depression.
  • Fit people are 61 percent less likely to die from heart disease.
  • Even among people with depression, those who are fit have a 56 percent lower risk of dying from heart-related problems.

“Exercise not only reduces your risk of heart disease but also improves your depression, so I really see it as a bonafide treatment related to depression,” said Trivedi. “I want primary care physicians to prescribe not only antidepressants but also prescribe a dose of exercise for the treatment of depression.” 

Serious Issues We Can Fight

Experts say physical activity is usually good for people with AFib, according to WebMD.  Before you start ramping up your workouts, ask your doctor if you need any tests.”

The Mayo Clinic says doctors routinely recommend exercise and a healthy diet for patients with AFib. Again, talk to your doctor.

The American College of Cardiology says:

Studies show that compared with people with AFib who do not exercise, those who do:

  • Have fewer AFib episodes,
  • Go to the hospital less often, and
  • Report a better quality of life

As for James’ mom, he’s going with her on doctor appointments, helping her maintain social routines – and encouraging her to exercise. 

“These are serious issues,” he says. “But we can fight them.”

See your doctor for more information about depression and heart disease, including AFib. 

4 EXERCISE TRENDS FOR THE ACTIVE AGING COMMUNITY

With disease on the rise like heart disease, cancer and diabetes throughout the United States, it is imperative to be active and participate in sports and activities that keep us in shape. This is especially true for adults over 60 since exercise can help ward off illness by boosting the immune system, as well as increase flexibility and range of movement, and improve mental acuity.

Here are four exercise trends that are growing in popularity in the over-60 crowd. 

YOGA

The benefits of yoga include increased joint flexibility, less arthritis pain, relaxation that aids in sleep, and lower blood pressure. With poses that are suitable for adults over the age of 50. Senior-only yoga classes are starting to become more popular. 

SWIMMING

This water based low impact exercise has an abundance of benefits, including better balance, lower stress levels and a reduced risk of osteoporosis. Most fitness centers with pools offer senior swimming programs or water aerobics. These classes have become a favorite in the active aging community as it is easy on the body and places less stress on joints. Another place to look is community pools and organizations that may offer classes or programs.

TAI CHI

This meditative activity is great for building core muscles and relaxing tension. A great option for seniors who are just beginning an exercise routine due to it being low-impact. It’s said to help with arthritis pain and lower blood pressure, as well as enhance mental acuity and concentration, making it a great option for patients with dementia and Alzheimer’s.

WALKING

One of the best ways to keep you in good total body health. Best for heart health and toning muscles. Some large cities like New York City has Senior Walking clubs. If you don’t have one in your area, it is easy to start one! 

Getting fit and staying healthy doesn’t have to get harder with age. By incorporating physical activity and rest days into your weekly routine, your physical and mental health will benefit greatly.

Prenatal Massage Therapy for Mothers to be

Pregnancy can be a time of discomfort for a lot of women. Research shows that prenatal massage therapy can be an excellent way to reduce those uncomfortable aches and pains. 

Is prenatal massage safe? 

Yes absolutely, however you need to be well informed of this massage technique before you make your first appointment. It is also imperative to choose a licensed massage therapist that specializes in prenatal massage therapy technique. First you want to begin by getting the okay from your doctor. 

What is a prenatal massage? 

A prenatal massage is a special massage performed only on pregnant women. It is designed to ease the aches and pains of pregnancy. Prenatal massage also avoids certain areas and techniques. For example, very deep work on the legs, ankles, and feet is not appropriate during pregnancy massage due to the risk of blood clots. The pressure is typically light to medium, much like a Swedish massage. Deep tissue massage work can be performed on specific areas of the upper back and neck.

Pregnancy involves many physical and emotional changes. A pregnancy massage can soothe these aches and pains in a healthy, safe manner. Women say they experience improvement in low back pain, neck and shoulder tension, anxiety, swelling/sore feet, circulation, and hip soreness. It helps prepare the mind and body for the birthing process. 

Since there is a higher risk of miscarriage in the first trimester most massage therapist decline to massage a woman who is in her first trimester of pregnancy. 

Your massage therapist will have you lie on your side, which is the least stressful for both you and your baby. This technique focuses on stress, pain relief and swelling reduction which are all common issues with most pregnancies. 

Aside from prenatal massage, many mothers swear by postnatal massage, or maternity massage, a gentle massage enjoyed by brand-news mothers in the days and weeks after giving birth. A postnatal massage is great to aid the release of oxytocin (a hormone that helps with baby-bonding and nursing) and ease various post-birth issues, including swelling, back pain, out-of-whack hormones, and postnatal depression.

The takeaway 

Again, always seek to work with a certified prenatal massage therapist during your pregnancy. Massage therapists with training and certification in prenatal massage are aware of the special needs that pregnant women have based on the trimester and physical condition they are in.

Asking the right questions will put your mind at ease when scheduling your first pregnancy massage. Be certain to ask about the therapist’s prenatal massage training and experience before booking your massage to ensure you get the best quality care. 

Exercise: A Powerful Weapon to Fight Depression, Heart Disease

Our friend James is concerned about his 82-year-old mother, who lost her husband and sister within a couple of months this year.

She’s showing signs of depression, which can be grave. Plus, she was recently diagnosed with AFib, or atrial fibrillation, and is working with her doctors to bring her heart to a proper, steady rate. AFib can lead to stroke, heart failure, and other problems.

James’ mother has friends and family to support her. She’s in good health and has been reasonably active physically, working out with resistance bands at home, tracking her steps, and going to yoga classes before her husband began ailing a few years ago.

James has learned that depression and AFib are common, serious problems for people over 50.

“I’ve also learned we have a powerful tool to treat them,” he says. “Exercise.”

Depression Is A Serious Illness

The American Association of Geriatric Psychiatry says 15 percent of people over 65 have symptoms of depression that interfere with their physical, mental and emotional health. 

Researchers at the University of Washington say mature adults with significant depression have healthcare costs 50 percent higher than those without it. The World Health Organization says that by next year, depression will be the second leading cause of premature death and disability around the world.

The good news? Research proves that exercise:

  • Improves mood Reduces anxiety
  • Reduces anxiety
  • Increases the ability to handle stress
  • Improves sleep

Scientists at the Duke University Medical Center tested exercise against antidepressants in 156 outpatients 50 and older. The two treatments worked about the same in eliminating symptoms, and exercise was better than medication in keeping depression from recurring.

A Connection to Heart Disease

Depression brings a higher risk of heart disease. Exercise improves fitness, of course, and helps lower the risk of both, according to a study published in the JAMA Network. 

“Depression doesn’t exist in a vacuum,” said Dr. Madhukar Trivedi, who wrote the report. “Especially for people who are older, depression has a complicated relationship with other major medical diseases.”

Among the findings:

  • Fit people are 16 percent less likely to develop depression.
  • Fit people are 61 percent less likely to die from heart disease.
  • Even among people with depression, those who are fit have a 56 percent lower risk of dying from heart-related problems.

“Exercise not only reduces your risk of heart disease but also improves your depression, so I really see it as a bonafide treatment related to depression,” said Trivedi. “I want primary care physicians to prescribe not only antidepressants but also prescribe a dose of exercise for the treatment of depression.” 

Serious Issues We Can Fight

Experts say physical activity is usually good for people with AFib, according to WebMD.  Before you start ramping up your workouts, ask your doctor if you need any tests.”

The Mayo Clinic says doctors routinely recommend exercise and a healthy diet for patients with AFib. Again, talk to your doctor.

The American College of Cardiology says:

Studies show that compared with people with AFib who do not exercise, those who do:

  • Have fewer AFib episodes,
  • Go to the hospital less often, and
  • Report a better quality of life

As for James’ mom, he’s going with her on doctor appointments, helping her maintain social routines – and encouraging her to exercise. 

“These are serious issues,” he says. “But we can fight them.”

See your doctor for more information about depression and heart disease, including AFib. 

4 EXERCISE TRENDS FOR THE ACTIVE AGING COMMUNITY

With disease on the rise like heart disease, cancer and diabetes throughout the United States, it is imperative to be active and participate in sports and activities that keep us in shape. This is especially true for adults over 60 since exercise can help ward off illness by boosting the immune system, as well as increase flexibility and range of movement, and improve mental acuity.

Here are four exercise trends that are growing in popularity in the over-60 crowd. 

YOGA

The benefits of yoga include increased joint flexibility, less arthritis pain, relaxation that aids in sleep, and lower blood pressure. With poses that are suitable for adults over the age of 50. Senior-only yoga classes are starting to become more popular. 

SWIMMING

This water based low impact exercise has an abundance of benefits, including better balance, lower stress levels and a reduced risk of osteoporosis. Most fitness centers with pools offer senior swimming programs or water aerobics. These classes have become a favorite in the active aging community as it is easy on the body and places less stress on joints. Another place to look is community pools and organizations that may offer classes or programs.

TAI CHI

This meditative activity is great for building core muscles and relaxing tension. A great option for seniors who are just beginning an exercise routine due to it being low-impact. It’s said to help with arthritis pain and lower blood pressure, as well as enhance mental acuity and concentration, making it a great option for patients with dementia and Alzheimer’s.

WALKING

One of the best ways to keep you in good total body health. Best for heart health and toning muscles. Some large cities like New York City has Senior Walking clubs. If you don’t have one in your area, it is easy to start one! 

Getting fit and staying healthy doesn’t have to get harder with age. By incorporating physical activity and rest days into your weekly routine, your physical and mental health will benefit greatly.