- I believe in an organic approach to health, including personal accountability. I am a personal trainer, certified strength and conditioning specialist, and I teach bootcamps, back and abs classes, TRX suspension training and Piyo- an athletic blend of yoga pilates, dance and more. I graduated Sonoma State University with my BS in Kinesiology, exercise science, and am in the process of getting my MBA from JFKU. California isn't a place- its a state of being ;)
Sunday, November 28, 2010
Saturday, November 27, 2010
Here are some at home remedies to try if you find yourself in an extreme congestion
1. saline rinses (netti pot, non drug sprays, etc)
2. steam rooms/hot shower 2x-3x a day
3. hot tea
4. spicy foods
5. maintain proper hydration
Thursday, November 11, 2010
Wednesday, November 10, 2010
Obviously there are more complicated reasons, and some very straightforward. However, motivation and enthusiasm are two things you have despite your physical status. A lot of how and why we accomplish things is determined by our belief in our own abilities to do it. If a person thinks something is too hard, and they maybe aren't strong enough- this makes them anxious and unhappy. By making an activity do-able or simply by *thinking* we can do it, we can just flow. By creating a positive enjoyable experience, this rewards our new habits.
Caution- Despite any amount of newly found enthusiasm, keep your workouts at an attainable and realistic level. I see people all the time who are SUPER enthusiastic and want to workout 7 days a week and lose their 50lbs in 1 month because they are just that movitated and hardworking. This isn't realistic and is setting them up for failure. By the end of the first two weeks the muscles haven't appropriately recovered and now overuse injuries are looming. This is why speaking to your doctor or fitness profressional is so essential to starting a new program. Rememebr when I said enthusiasm and motivation are seperate of your physical status? Your body is only able to adjust and adapt at certain levels. Whether it can do more or less then you're giving it is entirely dependent on your personal optimal level of stimulation. keep the motivation up, find inspiration and take it slow to keep it fun!
Wednesday, October 27, 2010
Great article below from yahoo on memory and other ways to increase it/prevent alzheimers
Thursday, October 21, 2010
While crossfit can provide an amazing challenge to those who are already familiar with olympic lifting and high intensity workouts, I wouldn't recommend it to a novice exerciser or people with previous joint injuries. The idea of doing as many repititions as possible goes beyond normal fatigue and can lead to poor form which puts the participant further at risk. It also kicks your butt and gets results. Use caution when beginning any new exercise program- and make sure its something you enjoy!
Thursday, October 14, 2010
Calories count- even when they are in liquid form! beware of sneaky diet saboteurs and remember to eat your fruits and vegetables to get all the benefits, and aim for foods/drinks with less then 5 grams of sugar!
Sunday, October 10, 2010
"... a person's health-related behavior depends on the person's perception of four critical areas: the severity of a potential illness, the person's susceptibility to that illness, the benefits of taking a preventive action, and the barriers to taking that action. The model also incorporates cues to action (e.g., leaving a written reminder to oneself to walk) as important elements in eliciting or maintaining patterns of behavior. The construct of self-efficacy, or a person's confidence in his or her ability to successfully perform an action... has been added to the model, perhaps allowing it to better account for habitual behaviors, such as a physically active lifestyle." -http://www.csupomona.edu/~jvgrizzell/best_practices/bctheory.html
So what this means is that if its not important to a person, or if they don't think they can accomplish it, they won't do it. Seems like common sense. By making it a habit, it becomes bonded into our daily regime. Some things are so engrained in us at an early age that its nearly impossible to break. For example- brushing our teeth. Our society has established that as young kids, we brush our teeth and it turns into a twice daily part of life. If fitness is developed into such a habit that it feels wrong to not have it in our life that day, then the battle is won without it even being a battle.
Ways to make it a Habit-
*Write it on the calendar in a public highly visible place "g" or amount of calories burned.
*Go at the same time of day on alternating days/daily
*keep a fully stocked gym bag in the car/by the door
*Have a workout buddy or hire a trainer- you are 50/50 going to go on your own, and 99% going to go if you PAID someone to meet you there. and it offers guidance
*make fitness your coping mechanism- many times people grab a drink, etc to cool off, go for a run/workout instead
*reward yourself for accomplishing a set amount of gym attendance per week
KEEP IT FUN!
Good Luck and Happy Workouts :)
I'm pretty sure @ this point I have no "followers" but regardless.
As a child I was active, I danced ballet, played soccer, played most sports after school on the "b" team. I was always outside with my brothers and cousins and neighborhood kids, trying this sport or that. In high school, I would go to the gym everyday, but hated PE. I would never have titled me an athlete, in fact there were many other titles I'm sure I earned.
My first year of college I didn't play soccer for the school because I was actually kinda a slacker. The first year of college actually changed my life. My aunt who was then 48, was diagnosed with pancreatic cancer. Watching what cancer did to her was one of the worst things I have ever seen a human endure. She passed away June 7, 2004. Shortly after on July 3rd, my mother died from unknown causes at the age of 46. Growing up I had often seen my mother struggle with her health,weight and emotional health. Her side of the family was prone to obesity and many other health problems. When I found out she had died, I was less then shocked. The last of the life changing events was a car accident that I was severely injured on Sept 4, 2004. Another car came into my lane and hit us head on. While I was less injured then other passengers, my attempt to press the brakes left my ankle shattered. My ankle/left leg was put back together with pins and screws, I had staples closing both knees, and broken bones in my right foot. Spending those next 3 months unable to walk, and do much besides lay in bed due to pain medication were some of the toughest moments in my life. There were times I was in a wheelchair and was often told I would never run again.
I realized that life is a choice. I chose to regain my strength in my leg and health. I was determined to lose the 20 lbs I gained from being immobile and could be found on a recumbent bike with the walking boot on. I didn't know anything about weightlifting or the proper way to work out, but I did know how to eat right. I began to take courses in nutrition during this time. My journey through junior college involved gaining strength to walk and hike in beautiful San Luis Obispo, eventually run, and get back to waitressing. Unfortunately the screw in my ankle began to back out, and the head of the screw could be felt and was very painful. In June 2007 I had my last ankle surgery, with a longer then expected recovery of 6 months instead of 2 weeks. This marked my move back to northern California to Attend Sonoma State
Once at Sonoma State, I learned about anatomy, how the body ages and works, and got my Personal Training certification in 2008. My degree in Pre-Physical therapy and determination helped me strengthen my once smashed ankle to the point of being able to leg press 270+ pounds 3 sets of 10, and run for over 45 minutes. In the future I plan on running a 5k, and 10k. Determination, dedication, passion and personal accountability helped me accomplish these things. I have the threat of a short life looking over my head genetically, but following the lead of my father, staying active and taking care of my health will help me reach old age. I get excited every time I workout that I am blessed enough to be able to not just stand but move and challenge my muscles and bones in new and exciting ways. I hope to inspire others and share the hope I know exists!
Thursday, September 30, 2010
Many times people have habits that equate to certain results. Some are good, some are bad, and some are just mediocre. In order to excel, we have to try new things and break the mold.
The benefits of doing the same "good" thing is that you do get the same "good" results. Many times this can be a health habit that people stop doing! In order to stay fit, maintaining some good habits is essential. On the flipside, the human body adapts and the same results are no longer enough to recieve the new level of stimulation our bodies need. Also, sometimes "good" can be frustrating when we want "great". This is why the fitness market is ever developing new equipment and exercise classes. (and this is why things like the TRX are so beneficial, they are new and ever challenging because the amt of exercises are never limited). if you know that hiking for an hour everyday makes you fit and healthy, then do the same thing to get the same results!!
Other bad habits get the same bad results. If you dont want to burn your hand, don't touch the stove! Despite the seemingly obvious answer that sitting on the couch eating junk will make you gain weight, once a certain level of acheivement is reached, laziness can set back in.
This months challenge is to do new things to get new results. The potential is worth it!
Wednesday, September 8, 2010
leg lowers- 10
bicycles- 30sec, rest, 30 sec
reverse crunches 3 sets of 10
opp arm touches-10/side
butterfly w rotation -2x10
russian twists 2x16
double crunch 3x10
oblique dbl crunch 2x8/side
reverse bridge 20sec, 10 raises with each leg
side plank- 2x30sec per side
up downs 2x10
kneeling opposite knee/elbow touches2x8 per side alternating
Plank w leg raises, 2x20s
Mt Climbers 2x30s
Monday, September 6, 2010
Wednesday, September 1, 2010
This was for a small class- about 20 ppl, average age was 40. Not the most intense hardcore workout, but a good place for a begginner to spend about half hour on their core withouth any equipment. Always talk to your doctor before starting any exercise program, and form is everything, Using the muscles instead of momentum
Plank- 20 seconds, rest for 5, 20 seconds, rest for 5, 20seconds
(rest is sitting back on your heels in childs pose
Opposite arm and leg touchs- On all 4, bring right hand directly out from shoulder, left leg directly back from hips,cul in to have meet elbow to knee- 10 times, switch sides, repeat
Right Side Plank for 20sec- rotating to center plank for 20sec, and then left side plank for 20sec. repeat for a total of 3x,
child's pose- 5 seconds
superman 20 sec, rest 5sec, total of 3x
Mt climber's- 1 minute
bicycles, 30 sec, rest 5, repeat
oblique crunch- lay legs to right side, hips stacked, shoulders still flat on mat, curl til shoulder blades are off mat, staring directly at top hip. 10 each side, repeat.
reverse crunch- 2x15
reverse bride, 15 sec, raise right leg, raise and lower 8 ex per leg, then roll down 1 vertebrae at a time
bring heels toward bottom, raise shoulder blades off mat, keep hands at sides, touching each heel ike a turtle stuck on its shell
30 sec, 2x
15 crunches, 10 crunches, 5 crunches
>russian twises- 2x30sec
legs in the air, bring right hand to left knee, 10x each side, 10 reverse crunches, 10x each side,10 reverse crunches.
child's pose, upward dog, legs lowered to right looking over Left arm, switch. and do some cardio <3
Tuesday, August 10, 2010
at least a bachelor's degree (BS/BA) or chiropractic medicine degree granted by an accredited institution.
(to clarify Bachelor's degree in the feild)
I feel like our energy, vibe whatever you wanna call it manifests itself in so many different ways. When you are happy in your life, you take good care of yourself and the things around you. Many times people come to me because they need to do the action so their heart will follow. Make no mistake fitness is about heart. literally and emotionally. The problem with doing an action so your heart will follow is that many times we build walls and barriers which are difficult to overcome.
Its about loving and respecting your body, accepting it for the place its at, and being willing to nurture it to become a partner instead of an obstacle. When we are in good health, the ball and chains falls off. There is no more "i can't bc my blank hurts" instead its "what can i try now?"
I had one lady who was always taking care of others first, and she had terrible back pain and was very anxious and just felt crummy. Her workouts with me were her "me time". By commiting to personal training she was committing to her self. She would leave smiling, we always had a great time, and she lost some weight while she was at it.
I can't re-invent the wheel. I can't make someone WANT to workout, I can't workout for someone else. What I can do is provide the tools and information, a well planned, and effective program, accountability and support.
Thursday, June 10, 2010
Well keep good food company as well. There are diet culprits and saboteurs, when grocery shopping, these types of food needs to be kept out!
If I know I am allowed one cheat meal, and that I will be working all weekend, I plan on purchasing lunches to bring with me that don't defeat my diet. They keep the bad influences out! This is relatively easy and cheap to do. For breakfast, cereal is convenient, quick, and cheap. Starting off with a good breakfast gives me the energy I need and helps maintain a constant blood sugar level. Special K has a new protein one I'm giving a shot. Let's start the calorie count... To lose weight, for my ht, activity level, weight and goals my budget is 1600-1800. Breakfast =300. I can have a naked or odwalla juice on my 10 minute break and 2 60cal string cheeses, so 10 minute break =350 lunch break is a bit bigger meal, salad (250cal) and a sandwich (200-300cal). That's about 1200 cals to get me through my entire day. This also allows more freedom from dinner, which now can be a heavier meal weighing in at 400-600 calories.
When grocery shopping, I didn't have all of this planned out by the numbers because I have made a lifestyle of eating well. I knew I needed to eat one salad a day, I LOVE special K. I also knew I'd need some sugar and protein on my break, and that I'd be starving by my lunch break so I'd want more.
When shopping I did deliberate on some of my "cheat" choices. I do have a sweet tooth, so I got blueberries to satisfy that urge, but that would also do something good for me nutritionally. I got sun chips to have with salsa, and I got whole wheat bunnies by Anne's organic food. The thing is I looked at the 100 calorie packs, and knew they'd give me a sugar spike then let me down... and ultimately not be a "team player" for my goals. They'd be like inviting criminals into my nutritional home. $60 dollars of groceries that would keep my diet, energy and budget on track with only 2 minutes of planning sets me up for success!
So the key points, make your food work for you (recognize healthy choices and make them), know what you need going in, and keep good company :)
Tuesday, June 8, 2010
Whether its self esteem gained by being the change we needed, or just simply the change and empowerment, fitness has a place in everyone's life
Thursday, May 13, 2010
While introducing my clients to the gym, I always take time to point out the free weight/dumbbell area. I also point out all the "intimidating" buff men/women. "look how in shape they are... they are very muscular" I'll say to my clients. They are so muscular because what they are doing works. Then we will walk to the machine area. "now look at the shape of these people." While there are obviously muscular people that also use the machines, they are primarily in the free weight area.
Areas in the gym are like a good restaurant. When a place has amazing food and good service, its always full and busy. People want to eat there because it looks good. No one wants to eat in a place where people are running out holding their stomachs, or a place that is mysteriously empty on a Friday night around dinner time. We know without over analyzing that a deserted restaurant is a bad sign, that no one wants to eat there.
But what about the gym? We see the results that are given by the free weights, and the dedication of those participants. So being afraid of the most popular parts of the gym is like being afraid to eat at the popular restaurants.
Tuesday, April 20, 2010
Same thing with the human body. something as small as 10 extra pounds can be easily taken care of. However when its ignored and 10 turns into 20, turns into 50... then the severity of the problem is much worse. It can turn into a life threatening disease, and is not so easily or enjoyably taken care of. Now it has turned into a battle. things like high blood pressure, colon cancer, heart disease and diabetes are all connected too obesity, and with each of those problems many more risks like blindness and stroke are also on the coattails.
Many people take for granted their health and don't do what they should or could to help themselves. The road to wellness is more then just a workout or some green veggies, but its mostly mental. You have to have the motivation, dedication and passion to do it. These are traits we all want to have for life in general, so why not cherish our own lives and give our bodies the love and respect they need.