from: kristen

Estrogen Invasion

2010-07-25T10:50:00.000-07:00

Enjoying more snuggle time than ever in bed these days? Is he all too happy to have you in his arms while you talk about your day? It’s great….for a while…until a month goes by and you’re stuck wondering what happened to his libido!

Let me ask you another question, is he feeling more like a cuddly teddy bear than every before? If the answer is yes, you’ve found his libido…in his extra cuddly pounds and expanded waist.

That’s right, his libido is in his fat cells. Those fat cells are converting his testosterone to estrogen. Though estrogen is commonly associated with women, men have estrogen too. As they age, their testosterone levels naturally begin to decrease and estrogen levels increase causing a vicious cycle of weight gain leading to higher estrogen levels causing more weight gain, loss of libido and erectile dysfunction.

Because testosterone is converted to estrogen in fat cells during what’s called aromatase reaction, the best defense against this is to get moving and burn as many fat cells as possible. Reducing alcohol consumption is also highly advised as are taking vitamin B and flaxseed.

So before you go to the Dr. and start talking about “a friend” whose husband can’t get it up, can’t keep it up and can’t talk about it, get him off the couch and get him active. Do it together and he’ll see where your libido’s been hiding too!

-fwded by kd

Test Your Trainer. Are you in good hands?

2010-05-30T08:42:00.000-07:00

When joining a gym you are offered a free personal training session or two in hopes that you will purchase sessions. Of course I think that working out with a trainer is a great idea to get you on the right path, but not all trainers at the gym are required of a certification! How do you know you are in good hands?

- Ask them what certification they have and how long they have been certified for. I know that you will not understand the different certifications, but you can read the trainers body language and confidence.

- Ask them if they are CPR and AED certified. I know this may seem irrelevant, but all trainers should be up to date with this for two reasons. 1.) It is usually required. 2.) It shows that they care about what they do.

- Test them on their knowledge. A lot of trainers are great a word vomiting fitness talk. Unfortunately, although it sounds good, not all of it is true. If you have pain n your leg or want better strength in your upper body ask them about the anatomy. All trainers should have a good understanding about where muscles connect and what their purpose is.

- While you are in that first free session the trainer should be helping you with your form and giving you exercises that are best suitable for your body type and goals. Don't go with a trainer who just stands there and counts your reps. You know how to count!

In the end you have to go with your gut. Choose a trainer that you feel comfortable with and that you feel will motivate you the most. If your goal is weight loss, find a trainer who specializes in weight loss. If you have knee problems, find a trainer who has experience with injury prevention and post rehab.

Forever Young

2010-05-14T13:19:00.000-07:00

As I waited for my tofu bowl to arrive today, I surfed the web on my little blackberry and came across this interesting article explaining how and why men do not live as long as women. I know that I can not argue with statistics and there are so many factors involved, but I feel that men can prolong their life expectancy simply by taking care of themselves.

I've noticed that a lot of people associate eating right with a healthier inside and exercise with a healthier outside, but they go hand in hand. As you get older, lack of exercise and healthy eating can lead to so many diseases:

Heart Disease
Hypertension
Risk of Stroke
Type 2 Diabetes
Colon, prostate or kidney cancer (among others)

It is no coincidence that one of the packages I offer I refer to as "LiV Longer". It is largest package I offer, giving you more bang for you buck. "LiV Longer" is 20 sessions and includes:

- Consultation and Movement Assessment.
- Customized workouts that address your specific muscle imbalances.
- Core Training.
- Balance Training.
- Reactive Training.
- Resistance Training.
- Food journal analysis including a customized eating plan. ($260.00 value)
- A visit to your kitchen and the grocery store. ($370.00 value)
- Accountability e-mails to make sure you are staying on track outside of training sessions. ($80.00 value)

So, Men, for $1,699.00 or 3 easy payments of $579.00 ( I like to say "easy payments" like the infomercials.. ) you can "LiV Longer"! ;)

www.livpersonaltraining.com

Best!

Stretch .. and KICK!

2010-03-24T14:55:00.000-07:00

Q: It's a good idea to stretch before a workout right??

A: Yes and No.

Static stretching, the the kind of stretching we are all the most familiar with, can hinder your performance and decrease the effectiveness of your program. So, save the "reach for your toes" until after your workout. I use a foam roller with my clients to perform a technique referred to as Self Myofascial Release or SMR. This will release the muscles to a more neutral position for optimal performance.

Those of you who have worked with me know that choose which muscles to stretch wisely. I base it on movement assessments. As a Corrective Exercise Specialist, I work to correct muscle imbalances.

Jump Higher!!

2010-02-05T09:20:00.000-08:00

As most of you know, I became a personal trainer after my knee continued to get worse and worse taking me away from the love of my life, dance. When I was dancing, I knew that it was important to keep up on my training. Even when I started working as a dancer, I continued to take class. (I was obsessed with ballet.) The thing was, I never took a step back to look at the big picture and see what could have improved my performance until it was too late.

Some of you, like I, were discouraged to engage in resistance training because they didn't want us to become more bulky then we already were. I now know that resistance training would have kept me leaner, healthier, injury free and it would have improved my performance. It has been proven that resistance training can improve your vertical jump.

"Strength training has an immense effect on other performance variables as well. It can increase muscle endurance for high power output and maximal rate of force production, and it can improve a client's vertical jump ability." - 2010 IDEA Health & Fitness Association.

Of course, there is a specific way to train your body. Every person's body is different and corrective exercise is key for injury prevention. So, don't go into it blind. I would be happy to perform a movement assessment free of charge for anyone who is interested.

K*

The Truth about Protein

2010-01-03T19:43:00.000-08:00

We all know that protein is an important part of our diet. To get protein we mainly eat fish, poultry, meat and eggs. You may also know that there is protein in legumes, grains and nuts, but did you know that by themselves they are not a complete protein? They lack certain amino acids that link together to make the chain complete. Don't worry, though, it's an easy fix. By eating two incomplete proteins together, they form a complete protein like beans and rice or whole wheat toast and peanut butter. This is great information for vegetarians, but can also be a less expensive way to get protein when you are on a budget.

Grains	Legumes	Nuts/Seeds
Barley	Beans	Sesame seeds
Bulgur	Lentils	Sunflower seeds
Cornmeal	Dried peas	Walnuts
Oats	Peanuts	Cashews
Buckwheat	Chickpeas	Pumpkin seeds
Rice	Soy products	Other nuts
Pasta
Rye
Wheat

Combine Grains and Legumes	Combine Grains and Nuts/Seeds	Combine Legumes and Nuts/Seeds
Peanut butter on whole-wheat bread	Whole-wheat bun with sesame seeds	Humus (chickpeas and sesame paste)
Rice and beans	Breadsticks rolled with sesame seeds	Trail mix (peanuts and sunflower seeds)
Bean soup and a roll	Rice cakes with peanut butter
Salad with chickpeas and cornbread
Tofu-vegetable stir-fry over rice or pasta
Vegetarian chili with bread

Eating Healthy with NO cooking for less than $9 a day!

2009-12-29T21:50:00.000-08:00

The No Cook meal Plan for less than $9 a day!

	Calories		Notes

Breakfast

Kashi Heart to Heart Cereal	110	Kashi cereals are great tasting! This one has 5g of fiber and 4g of protein!
Almond Mik (or sub cow milk)	60

Snack

Bartlett Pear (or apple)	80	This is a great balanced snack that will
Peanut Butter	170	keep you feeling satisfied until lunch!

Lunch

Ezekiel Tortilla	150	This tortilla alone has 5g of fiber, 6g of
Edamame Hummus	60	protein and 24g of carbs to re- fuel the
Spinach	5	body. See which kinds of hummus you
Cucumber	5	like. Edamame is my fav! Plus you are
Carrots (shredded)	5	getting in veggie in a tasty way!

Snack

Baked Tortilla Chips	100	If stress at work is getting to you, this
Salsa	20	option is great for a comfort food sub.

Dinner

Brown Rice (frozen)	160	Did you know that black beans have 7g
Black Beans	100	of protein? Pairing it with rice makes it
Chicken Broth	20	a complete protein which makes up for
Mixed Vegetables (frozen)	50	no meat. Just throw it all in a bowl!

Desert

Dark Chocolate	60	Choose chocolate that has 70% cocoa or more.
Grapes (or berries)	100

TOTAL	1255

The Hot New Fitness Trend!

2009-12-28T21:38:00.000-08:00

I love how they are calling functional training a "new trend". It is about time! I use it to help prevent injury and assist in weight loss as it burns more calories than traditional resistance training. This video caught my eye.

KTLA Functional Training Video

Fast Food Does Not Cost You Less

2009-12-05T00:06:00.001-08:00

I have heard so many times that people can't afford to buy healthy food. Yes, an organic apple is more expensive than a non-organic apple. So, then buy non-organic apple. When it comes down to it, an apples is better than a bag of chips or a handful of cookies. I can cook a bowl of rice and beans for less than a box of rice-a-roni. But, listen, you guys are also thinking short term. That drive thru fast food burger is cheaper and quicker then a piece of grilled salmon and a side salad. Wait a minute .. is it really cheaper? Is it cheaper when your metabolism slows down and your pants don't fit anymore? Is it cheaper when your cholesterol is too high and you have to take medication to keep it down. Is it cheaper when your blood pressure is through the roof and at risk for hypertension and you have to continuously go back to your doctor for follow up visits. Is it cheaper when you are paying for health or life insurance as an at risk overweight person? Is it cheaper when it makes you feel sluggish and worthless and you eat more food to make you feel better? I have never felt that from being over weight before, but I do suffer from a debilitating knee that keeps me from feeling good and being as active as I would like. Why would you want to feel that if you have control of it? When it comes to buying food, think quality over convenience and quantity, because it will save you so much more money in the long run.

And don't ever tell me again that it is too expensive to eat healthy.

Make Good Choices

2009-11-16T21:39:00.001-08:00

We are faced with choices on a minute to minute basis through out the day: Should I wear long sleeves or short sleeves today? Do I call my mother now or later? Do I take the freeway or side streets?

You are also faced with wether or not you are going to exercise that day. How hard you are going push yourself? And, every single time you pick up that fork, you make the CHOICE of what you are putting into your body.

Make good choices.

Shoes that get you into shape?

2009-08-16T14:45:00.000-07:00

Really?? The first I heard of shoes that supposedly get you into shape were flip flops sold at Bath and Bodyworks. Now, there are ads all over the place for Sketcher's shape-ups. Can these shoes really get you into better shape?

I haven't done much research on the shoes, but here is my take from what I do know. It seems that the sole of the shoe is more wobbly making it harder for you to keep your foot even and balanced. Now your foot and ankle complex have to recruit more muscles to stay stabilized. The more muscles you recruit, the more calories you burn and the stronger you will be. For me, and I am sure for you, those are the positives. The thing that concerns me is that if you don't walk or stand in correct alignment (and most people don't) then you can be making your imbalance worse. I would suggest walking in the shoes for short periods of time, like for a 20 min walk. Concentrate on walking with your feet, knees and hips parallel and your stomach in tight. It's a lot to think about, but if you are wanting to "shape up" you should try to benefit from it as much as possible.

A Blog About Gatorade

2009-07-30T17:50:00.000-07:00

From what I remember, Gatorade was invented by a doctor in Florida to improve the performance of his athletes. These athletes played on a team who went by ... you would have never guessed, The Gators. He was looking for a way to replenish the muscles when they were depleted of energy. What is the energy source in our muscles? Glycogen. Where does glycogen come from? Carbohydrates. Yup .. I have blogged about them before. The original flavor of Gatorade has 21 grams of carbohydrates. I do not recommend that you drink Gatorade or any other sports drink casually. The time it is appropriate to drink Gatorade is after 60-90 minutes of intense exercise when you plan on continuing with the work out. This way, your body will not have to look for other energy sources in your body it should not be using.

Clothing Apparel

2009-07-15T21:26:00.000-07:00

Check out this awesome clothing line. It's designed by a dancer, so it's hip and great to workout in! Celebs are digging it..

Generic Clothing

www.genericclothing.blogspot.com

Diet Foods

2009-07-05T21:14:00.000-07:00

I know that eating right can seem like a task to most people and is extremely overwhelming. So, when you are at the grocery store and you see pudding cups that say only 45 calories each .. sugar free! Then, you eat them instead of a bowl of ice cream and you consider that your diet. Well, first of all, good for you for trying and you are kind of on the right path because you are, consciously or not, cutting down on calories. There are so many things wrong with this little diet friendly pudding cup. A) It is all processed and it is sweetened with sugar alcohols. B) It is letting your taste buds be accustomed to that overly sweet taste. C) Are you really going to have just one?

You will find a lot of products out there that say sugar free. Unless you are diabetic, you don't need them. Buy things that are naturally sugar free or low in sugar. Same thing with breads or yogurts that are low carb. Carbs are not necessarily bad and you should learn what foods have carbs in them and what don't. Or tortillas that have a fad diet's logo on it. You have to learn what foods are made of and how they effect your body. You have to or you will go back to your old eating habits. Being healthy is for life.

- Talk to a nutritionist, dietician or personal trainer.

- Keep a food journal.

- Always have a grocery list and stick to it.

- Plan your meals ahead of time.

- Get your friends and family to join in.

Questions anyone ??

Should I eat before a workout or after?

2009-03-29T10:03:00.001-07:00

One morning this week I was waiting at the bottom of a trail for a friend that was coming hiking with me. I see two girls coming down and as they came closer I could very clearly hear what they were talking about. One of the girls says, "I just don't know if I should eat before a workout or after". Although I really wanted to stop her to answer her question, I didn't feel it appropriate at the time.

First of all, let me clear up a huge mistake that people do all the time. They think that if they don't eat before their morning workout, their body will go into fat burning mode because they no longer have food to burn off. That is sooooooo not true! In fact, the opposite will happen. When you start your morning work out, your body has now not taken in any fuel for about 10 hours. So, if you start working out, your body is going to go into starvation mode and actually start to store fat, not burn it!!!

The answer to Miss hiker's question is both. You have to eat before a work out to fuel the body and after to replenish the body. Also, keep in mind that the body needs both carbs and protein. So, those of you that don't eat carbs, your body can not properly burn fat with out the carbs (glycogen) in the muscles.

.. That's all for now. K

Can Oatmeal be bad for you?

2009-02-16T09:13:00.000-08:00

Yup.

There is a huge difference between instant oatmeal and steel cut. Instant oatmeal is processed. As it is processed, all of the nutrients are stripped away. When you consume instant oatmeal, it is released very rapidly into the bloodstream giving you a "sugar high". Then they add tons of added sugar on top of the processed oats.

On the other hand, steel cut oatmeal is released a lot slower into the blood stream. This keeps you feeling fuller longer and keeps your metabolism kicking. This also offers more nutrients and is good for your cholesterol.

It takes more time to cook steel cut, but worth it in the long run.

Do all the abdominal machines I see on TV work?

2009-01-20T20:42:00.000-08:00

Nope.

Sorry, they don't. Please do not waste the money. Studies show that regular abdominal work on the floor or mat is more effective then any of the machines out there. A stability ball can be better, but only if it is used under the lower back, not the upper. Read my blog about stability balls to understand what size ball would be best for you.

Most people don't realize they are working their abdominal while doing other exercises, but they are. Correct usage of your abdominal is very important in every exercise that you do. Seek help if you are unsure.

-k

Doing it Right in 09!

2009-01-03T09:03:00.001-08:00

Happy New Year Everyone!

It is the time of year that everyone is making resolutions that, I hate to say, will eventually be broken. Lets focus on what our true goals are and how we can make them apart of our lifestyle for the rest of our lives. Be realistic, take baby steps and educate yourself. Anything is possible!

Making it throught the holidays.

2008-10-23T11:28:00.001-07:00

I don't know how many times I've heard people say that they can eat whatever they want because it is a holiday.
OR - this one I hate!
That they are waiting for the the new year to eat healthy or to start eating healthy again.

I want you to enjoy the holidays and all the food it has to offer but here are a few tips to stay on track:

- Plan ahead. For example: tell yourself that you will chew a piece of gum after one cookie.
- Steam potatoes instead of making mashed. Look up other healthier choices such as this one for cooking your holiday meals.
- Don't feel guilty after eating something you feel you shouldn't have. Make smarter choices the next time. It takes 3500 calories to gain one pound. (It also takes 3500 calorie to loose one pound)
- Create a foundation of healthy eating every day of the year. ( I am happy to help with this free of charge. Just shoot me an email.)

kd

Are Low Carb Diets Good for You?

2008-10-16T10:27:00.001-07:00

Bring your body to its full potential!

2008-07-27T21:28:00.001-07:00

Before I became a trainer I had my own personal trainer for one reason. It was not to loose weight and get tone to look good in my bikini. It was strengthen my body so it would so it would function at its full potential. The more I understood the amazing effect of nutrition and exercise, the more inspired I became to teach others what I have learned.

When training, I tailor each work out for every individual to correct their specific muscle imbalances. With that said, what are muscle imbalances? Ever muscle or muscle group has an opposing muscle or muscle group. The hamstrings are opposite the quadriceps, the tricep is opposite the bicep .. etc Because of repetitive movements we do on a daily basis, certain muscles will become stronger or tighter than its' opposite. Once that happens, the opposite muscle will become weaker and weaker.

The most common muscle imbalances I see are tight chest muscles causing the shoulders to round forward and tight hip flexors which pulls the pelvis forward causing lower back pain. The reason these are the most common is because most of us have jobs where we sit most of the day.

To keep the body functioning correctly, you need to practice correct stretching and strengthening exercises. That is where I come in. It is important to get evaluated and to do exercises with correct form. Improper form will only make you prone to more pain and possible injury.

Let me know if you have any questions!

Can there be something worse?

2008-05-26T22:48:00.000-07:00

Does anyone know why the whole Trans Fat Free phase has come about?

Lets go back to its origin. Once upon a time there was a fad diet called a fat free diet. So many foods out there were made in low fat or fat free choices. But, they were not really fat free!!! They had hydrogenated oils in them. Hydrogenated Oils = Trans Fat. Companies were not required to put trans fat on the labels.

Word finally got out that this kind of fat was even worse for you than saturated fat and eventually trans fat on nutrition labels was required.

I always tell people, just because the bag of chips says it is trans fat free, doesn't mean it is healthy!

Well, now I read that I couldn't be more right because there is now a different type of oil being put in our foods that we don't know about. It is taking the place of hydrogenated oils. It is called Interesterified Oil. Like Trans fat it reduces healthy HDL cholesterol and raises blood sugar.

Bottom Line: Don't eat processed food. Eat naturally.

Sugar Alcohols

2008-05-09T16:22:00.000-07:00

Beware!
First of all, you can not get anything further away from its natural state.
I've realized that most people don't even know what a sugar alcohol is. Sweet'N Low, Equal and Splenda are all sugar alcohols. If you are eating something that is really sweet and is says there are 0 grams of sugar, that means it is sweetened with a sugar alcohol. It will show up on labels as maltitol, sorbitol, polyols, or aspartame.

Most people consume these product when they are dieting and trying to loose weight. BAD idea! Sugar alcohols effect the neuro system, also known as your brain. They actually make you feel more hungry and you eat more!

Free Weights vs. Machines

2008-04-02T14:45:00.000-07:00

I obviously do not train with machines because I train in an outdoor setting. But, If I had the chance to work out with machines would I?

No.

There are a number of reasons why. I exercise and encourage others to exercise not only to have better health, strength, posture, and so on .. But, for injury prevention and to help make everyday tasks easier on our bodies.

When you go to push open a heavy door you don't have pounds of metal supporting your body to help you do that. All you have is .. You! Your body needs more than just your pecs to open that heavy door. By working out without machines you teach your body how to recruit the muscles necessary to do such everyday tasks. This way your wont hurt yourself. Plus, you are working more muscles at one time meaning more calories are being burned!

Stability Balls

2008-03-18T11:40:00.000-07:00

I've been seeing a lot of people buying and using the wrong size stability ball.

If you are using it for exercises where you lie prone (on your stomach) or supine (on your back) on the ball, or when you are sitting on the ball you want to make sure that the ball is large enough to help you stay in correct alignment. The way to measure this is to sit on the ball. Your knees should make a 90 degree angle. The size of the ball will probably be between 55 cm and 70 cm.

Rice..

2008-02-18T22:40:00.000-08:00

The topic of rice has come up a lot in conversation with clients and friends, so I have decided to blog about it. There are so many choices of rice that lay before our eyes as we pounder aimlessly through the aisle of the grocery store. How do you choose? Do you go with the one with the colorful label? The best deal? The one your mother made for you? White vs. Brown. Long vs. short. It can get confusing.

Q: Is brown rice better for you? A: Sometimes.

Brown rice is usually a better choice. The reason is because it has a lower glycemic index. What?

Glycemic index is a system that ranks foods on a scale from 1 to 100 on their effect on blood-sugar levels. The lower the GI the slower in makes its way into your blood stream making it a more sustainable food. (Sugar has the highest GI which is why you get a sugar high and then you loose your energy so quickly.)

If you are one of those who does not like brown rice you are in luck! White Basmati rice also has a low GI and it is faster to cook! This type of rice originates from India and is quite tasty.

Also, be aware of the word enriched in the ingredients. Although is may sound like a good choice, it's not. It pretty much means they took all the good stuff out and added their own.

Oh- and to all you sushi lovers out there. Sushi rice has a really high GI and will give you a high and low as if you were eating sugar.

Going Organic

2008-01-16T11:35:00.000-08:00

People assume that just because I eat healthy means that I eat everything organic. Although, I do try to eat organic when possible, I don't always do so. Going organic can be pricey, but can be worth the money when it comes to your health and the health of the environment. When making the decision wether to buy organic or not I consider the list below.

Here is a list of the "dirty foods" that have the highest pesticide exposure.

apples

celery

cherries

imported grapes

lettuce

nectarines

peaches

pears

potatoes

spinach

strawberries

sweet bell peppers

Also, when it comes to produce, the biggest practice I preach is to buy locally! Not all local farmers are considered certified organic. But ask if they follow organic guidelines. They have to grow organically for a certain amount of years to be considered certified. Buying locally also means that the produce has grater amounts of nutrients. Having a lesser distance to travel means that there is a less time lapse from the tree to mouth meaning that fruit still holds a lot of it nutrients. Fruit that comes from different countries are usually picked before it is ripe. Then after miles and miles of travel it is sprayed to induce the ripening process. Other countries have different guidelines then america and you don't know what chemicals they use on their produce. So, if a farmers market is not available to you look for produce that is grown in your state or in the surrounding states.

It's Up to You.

2008-01-11T21:00:00.000-08:00

" I used to think of my body as just a container for my brain. Now I understand that it's all one system, and my movement affects my thoughts and my attitude."

This statement was made by a man with a PhD working a sedentary job like most americans. At 60 years old he was overweight, had prediabetes and suffered from hypertension and high cholesterol. He has made a big change in his life by taking walks everyday. This change has helped him take control of his health.

Most people are intimated by gyms and big equipment. But, taking control of your health can be as simple as taking a walk. Every person can find something physical that they enjoy. Take it from this average american.

Believe

2008-01-10T11:43:00.000-08:00

"Belief or the lack of it can be the source of or the end of your inspiration."

2008-01-08T14:39:00.000-08:00

Hi Everyone! Welcome to the new and cool way to use the internet! :)

I am hoping that Blogging will be easier than e-mailing to answer any health and fitness questions, make a comment whether it is general or inspirational, or just keep in touch.

Blogs can be set to public or private and are open to anyone!

I'm here whenever you need me! Happy Blogging!