A September 10, 2013 article on the U-T San Diego news portal explores the prevention of joint injury through exercise. By performing the right exercises, individuals can avoid suffering bad posture and stiff muscles caused by strain, inactivity or stress. The article takes helpful hints from medical experts on how exercise can lessen joint pain, as seen in this passage: [Read more…]
How San Diego Personal Training Experts Utilize Positive Thinking
San Diego has sunny weather all year-round; giving residents plenty of incentive to enjoy the numerous hiking trails that the city offers; to go hiking, however, people need to be in good shape otherwise they may be putting themselves in danger. So how do people get fit? According to Bobbi Kittle of Kelowna Capital News, positive thinking can help. [Read more…]
5 Simple Ways to Achieve a Healthy Weight This Year
January is a month filled with resolutions, hope, and desires for change. One of the most popular resolutions is to become healthier and lose weight. What most of us fail to look at, is how much weight do we actually need to lose to be a healthy weight? How do we learn to not be fixated on a number but more importantly appreciate the way we look and feel?
It is my hope to inspire you to look past a number and start to look at becoming healthy first and foremost. When you start to view nutrition and exercise as a way to make yourself feel better, all of the outside motivations will follow. I have compiled a list of the 5 Simple Ways to Achieve a Healthy Weight to help you jump start a healthier approach to weight loss.
1) Eat Whole Foods. A whole food is a food that has not been chemically engineered or altered. In other words, it did not go through a manufacturing plant to get to you. Consumers get into trouble with food when they consistently eat items that are laced with additives and preservatives. When we stick to foods such as grains, animal proteins, vegetables, fruits, and legumes, we become much healthier individuals and we lose weight much easier. Obsessing over calories, fat, and protein content is not going to make or break your weight loss success. Focusing on eating real food is going to have a bigger impact on your overall health and weight loss.
2) Exercise 5-6 Times a Week. Get Moving. Our bodies were intended to be active for hours throughout the day. As the country began to see a decrease in manual labor, and an increase in reliance on machinery we saw an increase in obesity. Now we have to force exercise, since our current lifestyle and jobs do not. 30-60 minutes of exercise almost every day will help you achieve a healthy weight. There is no need to spend hours on the cardio equipment. Instead, go for a hike outside, take a group strength training class, or join a sports league. Find ways to incorporate activity into your everyday routine.
3) Get Plenty of Rest Every Night. Sleep is one of the most neglected activities among individuals, yet, is one of the most crucial players in the battle against sickness and obesity. Sleeping is your body’s only opportunity to rest and recover from your day’s physical and mental activities. Lack of sleep can affect your mental capacity and energy throughout the day. Many times, your sugar and carb cravings are a direct result from a lack of a good night’s sleep. If you find that you are getting sick frequently or having a hard time seeing progression with your workout programs it could be a direct result of not going to bed early enough. Aim to sleep 7-9 hours a night ideally getting to bed by 10pm every night.
4) Reduce Stress in Your Life. Stress management is crucial to optimal health. If we walk around week to week stressed about this or that, anxious and irritable, over time our sympathetic system (the flight/fright) will dominate over our parasympathetic (relaxed) system. The flight/fight response is our bodies reaction to stress. Our body cannot differentiate between different types of stress, whether we are running late, or we are grieving the loss of a loved one. When our body reacts to stress it releases the hormones cortisol and adrenaline, which have a stimulating effect upon the body, allowing it to carry out the necessary tasks for survival. The body will continue to release adrenaline until the stress trigger subsides. However, the body may continue to have high levels of cortisol for some time following the stress trigger. This consequently will have negative effects on your body’s ability to build muscle and shed body fat, especially in the abdominal area.
While some stress is important for the body, the problem with living in today’s society is that many of us are in a constant state of stress, and physiologically we are in a state of constant overdrive. Our adrenals are being asked to constantly perform without reprieve, and we run the risk of fatiguing our system, therefore affecting our overall health and homeostasis. Learn to make time for yourself every week to do what you enjoy. Exercising, meditation, positive reading, yoga, can all help reduce levels of stress.
5) Drink the Right Fluids. Dehydration can often times be confused with being hungry. Many of us fail to recognize what vital role water consumption plays in our bodies overall health. Our body needs a minimum of .5 oz per pound of body weight in order to function properly. In fact, when we fail to get the minimum water intake and instead drink dehydrating beverages such as alcohol, tea, coffee, and other caffeinated beverages we are putting ourselves at risk for many side effects. Fatigue, headaches, constipation, light-headed, and hunger, are signs of dehydration. Reach for water 90% of the time. Keep in mind the beverages you choose to consume, their calories, ingredients, and overall impact on your body.
I hope you find these 5 simple strategies helpful and easy to incorporate into your routine. When you keep it simple you will find it much easier to become healthier, feel more energized, sleep better, and be able to shed the excess body fat. When you follow trends, fad diets, and expect quick results you will fail. Keep it simple, follow the 5 tips I have provided and make 2013 the year you become healthier and happier with the way you look!
Andrea King is a certified San Diego fitness coach and has been able to help her San Diego weight loss clients succeed in achieving their own healthy weight by making lifestyle changes that aid in quick weight loss and overall fitness success!
Shannon P
When I started training with Andrea, she helped me change my eating habits. She provided me with knowledge about the type of foods to eat and the foods to avoid. She even motivated me to try going gluten free and I have noticed a huge difference in my energy levels. Through Andrea, I have discovered a new world of excersise and diet that makes me feel great. I learned the correct form when lifting weights and now have great definition and am stronger. She takes time with each of her clients to create a personalized workout that becomes more challenging as you progress. She means business but manages to make every gym experience fun and desirable! -Shannon P
Claire D
Having worked with Andrea for over 3 months, I am hooked. Not only is Andrea a consummate professional, she is exceptionally personable. She keeps me coming back to the studio with novel routines that challenge me in new ways and I’m seeing impressive results. Others are noticing too. I like that she incorporates a functional fitness methodology. This is new to me and I can see her techniques are not only helping to improve my posture and flexibility, I am significantly stronger and also am beginning to see muscle definition – where previously there was none. With Andrea’s encouragement and education, I’m turning my diet choices around, contributing to overall better health. This investment in my health is one that will certainly pay long term dividends. Thanks Andrea! -Claire D.
Benefits of Telephone Based Nutrition Coaching
According to John Hopkins Medicine successful weight loss is literally just a phone call away. A successful clinical trial following participants in a telephone based weight loss coaching program revealed significant weight loss that was maintained for 2 years plus. As a nutritionist in San Diego, this is wonderful news in support of my current San Diego nutrition coaching programs that are all telephone based.
The study, compared two behavioral intervention programs, one delivered through face to face coaching sessions and the other delivered remotely over the phone. What they discovered is the participants in the telephone based coaching trial achieved and sustained clinically significant weight loss over a period of 2 years. 40% of the obese patients enrolled in the program lost 5% of their body weight, an amount associated with health benefits such as lower blood pressure, cholesterol, and lowered risk of type II diabetes.
What they discovered is the trial group that participated in the in-person nutrition coaching program did not have as significant weight loss results primarily because of the challenge of making it to the weekly scheduled sessions. The patients would start off strong but then stop attending the in-person sessions. The telephone coaching, on the other hand, can be done from anywhere so participants had an easier time sticking to their scheduled weekly phone calls.
If you have been struggling to lose weight on your own and have a hectic and busy schedule, telephone based nutrition coaching is an excellent option. I offer San Diego nutrition coaching programs over the phone on a weekly and bi-weekly basis. The benefits of enrolling in this program is you get personalized advice and support on eating catered to your lifestyle, weaknesses, strengths, and goals. I offer a free one hour consultation for anyone looking for guidance and support with their eating habits, and looking to change their body and ultimately their life. Call me at 858-877-0787 to get scheduled for your free consultation today! You can also sign up here.
Strength Training Benefits Mental Health
When we think about the benefits of strength training most often times we focus strictly on the physical benefits, lowered risk of heart disease, better insulin sensitivity, increased metabolic rate, improved body composition and posture. Many times we forget to look at the mental benefits from strength training. More recently research has turned towards discovering what positive impacts strength training has on participant’s mental health. You will find that there are many common mental ailments that can be relieved by incorporating a solid strength training program into your weekly routine.
Anxiety
15% of the US population is reported to experience anxiety symptoms lasting anywhere from 15-30 days a month. It is normal to experience feelings of anxiety centered around upcoming challenges such as interviews, presentations, tests, etc. Those symptoms should subside after the event is over however, those with chronic anxiety will start to experience sleep deprivation, mental distress, and bodily pain. From seven research studies researchers have been able to conclude that resistance training have had an impact with subduing anxiety symptoms.
Chronic Fatigue
25% of the US population suffers from symptoms of chronic fatigue. 94% of the 70 randomized research studies on exercise and fatigue show that a regular strength training program has a greater impact on chronic fatigue symptoms than drug or cognitive behavioral interventions.
Self-esteem
A personality characteristic that is tied in with self-worth, self-respect, and self-integrity, increased self-esteem is a direct benefit of resistance training. Research discovered that resistance training not only improved self-esteem among healthy adults, but also among populations with cancer, depression, or undergoing cardiac rehabilitation.
Sleep
We spend about 30% of our lives sleeping. Consistent sleep deprivation (6 hours or less a night) has been associated with cognitive impairment, mental illness, hypertension, obesity, stroke, cardiovascular disease, and a diminished quality of life. Physically active individuals have much better sleep patterns. Interestingly, depressed individuals found a 30% improvement in sleep quality following 8 weeks of consistent strength training.
In summary, it is crucial a healthy lifestyle to incorporate proper nutrition habits, cardiovascular exercise, flexibility and strength training exercises. All of these elements together help the body and mind thrive. It isn’t until you are able to get these four factors in sync that you can experience true health. If you have some but not all these components down, feel free to contact me. I would be more than happy to discuss how you can incorporate them into your life!
Certified San Diego fitness trainer Andrea King touches all four areas with every one of her San Diego personal training clients. No matter what their fitness level is or their goals, she helps them discover true balance within their own program.
Rekha M
I trained with Andrea for six months. Shortly after we started our sessions together, I found out I was pregnant. My initial goal was to lose weight but Andrea changed our game plan accordingly. I am so happy to have trained with her through some of the tougher months of pregnancy. She was so knowledgeable about what I was capable of doing. Every session was different and challenging, and I always left energized. Despite my expanding body, I feel strong and healthy. She is a full-service trainer and always has great advice. Sadly, I am moving so I won’t get to train with her post-pregnancy. – Rekha M.
The Real Truth About Canola Oil Nutrition
Since the early 1990’s canola oil has been touted as a healthy oil option for high temperature cooking. It has been revered for it’s low fat, low calorie capabilities, and its high source of omega-3s compared to its saturated fat counterparts like butter, lard, and coconut oil. Extracted from the rape seed this oil, has become the new substitute for cooking with corn or soybean oils. After much research, scientists are finding dangerous side effects resulting from consumption of this oil. For example, Canadian researchers found that piglets fed milk replacement containing canola oil showed signs of vitamin E deficiency, even though the milk replacement contained adequate amounts of vitamin E. Piglets fed soybean oil-based milk replacement, fortified with the same amount of vitamin E, did not show an increased requirement for vitamin E.
Vitamin E protects cell membranes against free radical damage and is vital to a healthy cardiovascular system. This same group also discovered that piglets fed canola oil suffered from a decrease in platelet count and an increase in platelet size. So bleeding time was longer in piglets fed both canola oil. Furthermore, it seems to also retard growth, which is why the FDA does not allow the use of canola oil in infant formula.
If that’s not enough to scare you, lets review the processing of canola oils in factories. Canola oil goes through the process of caustic refining, bleaching and degumming – all of which involve very high temperatures(responsible for destroying the integrity of the molecules) or chemicals of questionable safety. And because canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures through this process, it then must be deodorized. This deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids. So in essence what this oil is praised for doesn’t actually exist.
In fact, the University of Florida at Gainesville found trans fatty acid levels as high as 4.6 per cent in commercial liquid oil. The average consumer is naive to the presence of trans fatty acids in canola oil because they are not listed on the label.
Canola oil has been praised and compared to having health benefits of olive oil another monounsaturated fat praised for its omega-3 possessing qualities. However, recent studies are starting to discover that there is a association between higher monounsaturated fat consumption and an increased risk of breast cancer.
Even the dogma that monounsaturated fatty acids are good for the heart is at risk. According to a 1998 report, mice fed a diet containing monounsaturated fats were more likely to develop atherosclerosis than mice fed a diet containing saturated fat. In fact, the mice fed monounsaturated fats were even more prone to heart disease than those fed polyunsaturated fatty acids.
In summary, when it comes to cooking, the best options for high temperature cooking are saturated fats such as coconut oil, lard or butter, for lower temperature cooking olive oil is fine every once in awhile. Keep away from canola oil, as it is very evident that its so-called health benefits are hardly factual. You will find that many times what is praised in the media as being a healthy choice most often times is backed up by financial stacks in agriculture bottom lines.
Andrea King is a La Jolla personal trainer and also offers San Diego nutrition coaching programs. She takes a holistic appraoch to her coaching and looks to reveal the truth behind misconceptions in main stream media.
2012 Is The Year To Make Your Goals A Success!
Welcome to 2012!
As a nutrition and lifestyle coach, plus San Diego fitness trainer, I understand the importance of setting goals. Statistically, 90% of health related goals are never accomplished. Why do you suppose that is? There are a few factors that can contribute. Read below to find out what they are, and how you can move past these obstacles into a brand new, healthier you in the year 2012!
1) Setting unrealistic, lofty goals. It’s great to dream big, but sometimes when we create goals that are big, or too far out then we often feel like we can never reach them. It is better to set mini goals throughout the year, that build up and contribute to the bigger goal. For example, say you decide this year you want to complete a marathon, but presently you can’t run more than a mile without feeling like you might pass out. Instead of training for a marathon in a couple months, work on building up to that point. Try mapping out the year in which you will train and then participate in a 5k, then 10k, then ½ marathon and then a full marathon. By setting smaller goals, and accomplishing them you till be ore likely to stick to the big long-term goal. Sam example can be used for weight loss. Instead of saying I am gonna lose 20 lbs. in 8 weeks, think I will work on exercising 4 times per week and making healthier food choices and aim to lose 5 lbs. this month. Taking baby steps will get you to your goal a lot faster, I promise.
2) When you fall off the horse, jump back on. One of the biggest downfalls of our egos, is we expect perfection. If we fail to follow the guidelines, rules, and deadlines for set for ourselves we quit too easily. We are not perfect, sometimes we are gonna miss a workout, or eat too much chocolate cake. The important factor, is to remind ourselves that it is okay, and that tomorrow will be a better day. Changes don’t happen over night and we can’t beat ourselves up about it, but we can jump back in the saddle a work towards better health.
3) Make yourself accountable. This piggy backs off the previous tip. As a San Diego fitness trainer, I can give my clients the tools, knowledge, instructions, and help with goal setting, but they are ultimately responsible for making it happen. You have to want it bad enough inside you to motivate yourself to achieve that goal. It’s time to hold yourself accountable for your own actions. If you want to make a change within yourself, you are the only one that’s gonna make that happen, no one else can do it for you.
4) Tell someone your goals, you are much more likely to stick to them. It is our competitive nature that drives and motivates us towards goals. So tell friends, co-workers, your spouse, anyone, your intentions for 2012. Feel free to post your resolution on my facebook page, that way even strangers are now aware of your resolutions. My resolution this year is to follow a gluten free diet, what’s yours?
Andrea King, nutritionist in San Diego, offers San Diego personal training programs that deliver results to participants. If you are looking to achieve your fitness goals this year feel free to contact her at 858-877-0787, to get started today.
