About Me

My photo
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 ;)

Wednesday, October 27, 2010

Do you remember?

I was perusing the internet again, and came across an article on ways to combat memory loss. Many people don't realize that not only does aerobic exercise make your face red but it increases blood flow all over your body. This inreased flow also means your thinking muscles are getting more oxygen, nutrition and removal of waste products! if you can buff up your skeletal muscles with exercise only makes sense that your brain gets some benefits too!
Great article below from yahoo on memory and other ways to increase it/prevent alzheimers


Thursday, October 21, 2010

Closer look at CrossFit

Just like any exercise modality, its important to have the facts. Some things are more legit then others- some are just gimmicks. CrossFit involves high intensity workouts which can burn a high number of calories and help cross train to be good at anything instead of using the specificity principle to be good at one thing. I recall bringing crossfit to my exercise physiology teacher wondering if what they were doing was any good. ACE was also curious and did a study->Link below.
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

New Habits

New workout routines are hard to just start up and maintain. New Year's Resolutions are just around the corner, and the majority of those who started strong last year have fallen off the wagon. With impending food obstacles, its important to develop health as a habit beforehand! Many times people won't see the value in starting a new habit unless there is something that makes it real to them. The Health Belief Model states:
"... 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

Good Luck and Happy Workouts :)

a Little Background- The health and Fitness Story of Me

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!