Diet Decision

You Can’t Fool Mother Nature And Neither Can Your Starvation Diet.

I’m a biology geek. I especially like human physiology. When I think of the intricacy and infinite complexity of how the human body works in perfect unison, it blows my mind. I’ll spare you the really geeky stuff, but let’s talk a bit about physiology in relationship to exercise and weight loss, things that matter to all of us. There are so many cool and amazing things about our bodies that we never think of, but that play a big role in our understanding, or not….. of the science of fitness, weight loss and nutrition. The epidemic of quick weight loss schemes is a perfect example of how we have ignored human physiology and evolutionary adaptation. 80-90% of quick weight […]

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Side view of an annoyed young woman with weight scale over white

Why Do You Exercise?

Before you come up with the “easy” answer, think more about it. It’s important, because why you exercise may have more to do with your success than what you do for exercise. Be truthful with yourself when asking this question. Do you exercise only to lose weight and body fat? To transform your body? To look like the fitness models on the weight loss infomercials? Any other reasons? For those of you who don’t exercise enough, still consider the question. Is the answer the same as the answers above? I’m curious. I’m curious because, after training clients for over 15 years, and working in the health and fitness field for 29 years, I’ve seen a very consistent and common pattern. […]

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A Goal Without a Plan Is Just A Wish sign with a desert background

Do You Have A Plan Of Action?

When you head to the gym, or outside for a workout, do you have a plan of action? Or do you just do what you always have done? Or, do you just do what others do, or things you’ve seen on the internet, without thinking of your personal needs? Unless you have a specific training plan, with realistic goals for this plan, then you’re just spinning your wheels. Going nowhere. Getting no results. And, even worse, you may be dramatically increasing your risk of injury from exercise. That’s a sure way to go backwards quickly. Over the last several months, I’ve been lucky enough to travel to many gyms on vacation as well as for various workshops I’ve presented. It’s […]

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backswing

Introducing The Getting Golf Ready Golf Fitness Program

   Yes, spring is here. I think. Well, sort of….. or, maybe not quite yet….. But, there is no question it is coming soon, and we’ll all be out on the sunny, lush golf courses we love within weeks! While it is disappointing to have such a long hard winter and late spring, looking on the bright side, we now have even more time to prepare for the season! Here’s the check list I think about when golf season begins- • Golf lessons. Check. • Update golf clubs. Check. • Join a golf league. Check. • Head to the range. Check • Get to the gym to continue “Getting Golf Ready”. Check. How about you? Is your check list complete? […]

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Pain In The Female Calf Muscle, Pain Area Of Red Color

Self Myofascial Release- The Most Important Self Care Tool Ever

OK, so maybe I exaggerated a bit. Maybe not. But, you get my message, right? Self- Myofascial Release, (SMR), aka foam rolling, stick rolling, ball rolling and more, is truly a miracle technique for softening chronically tight tissue, decreasing serious chronic pain, and improving fitness and sports performance. Through my workshops and fitness lectures, I have discovered that most gym-based fitness enthusiasts know nothing about foam rolling, and if they do see others doing it, they discard it as a waste of time. And yet, all high level athletes and fitness professionals see it as a no brainer, a total necessity. This article hopes to bridge that gap and bring to you a tool that will significantly improve your life. […]

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There's always something new to learn!

10 Fitness and Nutrition Facts To Know And Tell

Here’s some quick fun facts to consider: Proper exercise reduces chronic back pain as well as all other forms of treatment. More importantly, unlike pills or creams, proper exercise prevents further reoccurences of back pain. Eating foods with high cholesterol does not cause high cholesterol. This fact will now be considered as part of the ADA’s dietary recommendations. Mainstream nutritionists and their governing bodies have finally caught up with the rest of the nutrition research world. 4 out of 5 herbal supplements purchased at big box stores and pharmacies contained NONE of the herbs they claimed to contain. I wonder about the rest of the supplements and vitamins? Daily positive self-affirmations increase neural activity in the brain, releasing “feel good” […]

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Strength Training Renegade Row

A Treatise on Strength Training

Are You Strong? Of all the things I educate people on, strength training is the most misunderstood aspect of fitness. While I think most people understand that strength is important for all of us, there is still much confusion about what improves strength, what does not, what exercises count as strength training, what do not. I’d like to clarify this and give some specific advice about getting strong. First- let’s just review what strength training does for you. Decades of great research and practical application demonstrates that: Strength is essential for the aging adult. Strength training improves leanness and physical appearance, more effectively than cardio. Strength training combats osteoporosis and improves posture. Strength training improves performance for all sports- running, […]

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Aha Moment on Red Road Sign.

5 Nutrition “Aha” Moments

Weeks ago, I tweeted “Don’t let the arrggghh’s outweigh the aha’s”- and I’ve been thinking about “aha moments” ever since. “Aha” moments are not the same as “Eureka” moments. “Eureka” is about a new discovery, the solution to a problem, an amazing surprise. I define “aha” moments as those moments of self- awareness or self- realization when a mundane occurrence or thought suddenly has new meaning or new significance. I seem to get these more and more often, maybe because I am continuing to work on my own awareness and ability to be present, or maybe because I am always open to learning something new, even if it is painfully about myself! My “Aha” moments may seem silly, coming from […]

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breaking bad habits

Breaking Bad Habits

Ahhhh. New Years…. I can feel the excitement beginning! New goals! New habits! A New You! If it were only that easy. We wake up on New Year’s Day overfed and hung-over, and vow to change. We make resolutions and promises under duress, and then think they will stick around all year. Not smart, not thoughtful. I’m trying to change that for myself. I’d like to help you change that repeated error as well. To that end, I’ve been thinking a lot about bad habits. Why do we adopt them in the first place? How can we change them? Can they be changed permanently? This is truly the heart of making behavioral changes for the good, and an issue we […]

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candycanesblue

I Have The Best Job In The World

Happy Holidays! I feel extremely lucky to have a job where I get to converse, meet, coach, advise and help such a wonderful group of people. To spend time with forward thinking, growth embracing people like you makes my job a true joy. Thank you for your business and your friendship.  I hope we can continue our fitness journey together and create the 2015 we most desire! Have a wonderful holidays filled with fun and self care. Best in health, Kathy

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