Posted By Leta on February 6, 2010

I constantly have this discussion with students in my class and my personal training clients.

Pilates and Core exercise inreases your lean body mass and your BMR!

So, I thought that I would put it up and hope that those of you who read this entry will spread the news about the changes in a Woman’s body’s and appropriate exercise…

My Gynecologist told me that, contrary to popular awareness, menopause begins at around 35 yrs. of age (average) and ends at around 55 yrs. of age (average).  And child athletes, because of the demand on their body’s and fat deficiencies, can go into menopause in their 20’s!  I was shocked!  I have always associated menopause with being an old person.

That said, it is important to know, that the symptoms of this state can vary dramatically.  One of these symptoms being the decrease of lean body mass.  This is where I would like to shed some light.  And share with you about the exercise adjustments needed to accommodate these changes in your body composition.

First, it is imperative to be aware of the fact that your weight on the scale becomes  less and less important, as you age.  Except for extreme cases, it should not be used to gauge your fitness level.  So, I recommend to all of my female clients and students that they refrain from stepping on a scale after the age of 35.  The numbers are not going to mean the same as they did in your 20’s.

Let me also tell you about BMR (basal metab0lic rate).  BMR is the amount of energy your body expends during rest and in a neutral state. Meaning,  not much in the digestive tract that the body has to work to break down.  Your BMR is also the determining factor in how many calories you burn in a day and during your workouts.

So, here’s the scoop. As your muscle mass and bone density decrease your BMR reacts to the change and slows down.  There is less mass for the body to move therefore the metabolism does not need to work so hard.  At this point many women bump up their cardiovascular/aerobic exercises.  Being that this was the method used to lose weight during our 20’s and early 30’s.

Now, because our body’s are not as dense, the metabolic rate continues to slow and aerobic activity, as great as it is, will only assist in the decline of our lean muscle volume.  And it is at this state that we need to counter balance this natural phenomena.

At this stage of a woman’s development,  I would encourage you to begin a consistent regiment of core development and weight bearing exercises that increase strength and bulk in the muscles.  Core being the quickest and most efficient way to achieve this reaction.

Like to know more about how to increase your lean body mass?  Stay tuned… there’s more to come!

Best in health,  Leta

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Posted By Leta on May 22, 2010

Climbing on Gibralter rock in Santa Barbara, Ca.

The term”balance” has so many different meanings to me.  It can be applied to an emotional state as well as a physical attribute.  It brings to mind the many hurdles I have overcome in order to find “it” in my life.  It also reminds me of how connected the mind and body are.  How at one the mind/body is….

Rock climbing, for me, embodies this truth.  My first experience climbing was not intentional at all.  I had a daunting fear of heights and could never imagine myself so far off the ground.  I was coerced by a group of climbers who I was spending a weekend with at Joshua Tree for the sake of my son who, at 10 yrs. old, wanted to climb.

On my way up the rock I began to have horrible waves of fear. My whole body tightened up and my breathing became rapid as did my heart beat. I contracted and froze on the wall.  I was unable to move.  I heard a little voice and looking to my left saw that my son had climbed up on another route and was near me, encouraging me, “C’mon Mom, your ok, you can do it!”  I remember saying to him in a shaky, fear filled voice, “I can’t!”…

It was very humiliating.  I was sweating and crying and one of the other climbers managed to climb up to the top and looking down at me he said, “relax Leta… you cannot move forward if you continue to fear.”  Obviously I made it down to the flat ground again, but was so embarrassed and as I watched the others climbing so gracefully up the face of that rock I thought to myself. Why can’t I do it?

Once again, I tried to climb. I still got stuck and was frozen with fear… but managed to free myself  just enough to make it to the top of that route.  It began to really bug me that I was so fearful.  I felt as if I needed to do this again.   And I did…

Each time,  I took tiny little baby steps and began to trim the ties of my fear.  I needed to override my mental boundaries in order to do it.  And each time a layer of fear was shed, I climbed higher… and better.  And each time I made it to the top, I had a sense of new strength, mentally and physically.

I felt as though the fear I was letting go of while on the rock was somehow tied in to and addressing all the fears I had been clinging to and had carried as I walked through life.  And each time I came down to the ground, I felt like a different person.  The world looked different and I felt courageous and strong.

And balancing up on that rock as I climbed became the focus.  Not over contracting my muscles.  But as I balanced my body I became more balanced in my mind and was able to see and figure out the puzzles on the rock.  Which then turned into, having the ability to, figure out the puzzles and problems in my life.

There is so much about that experience that became therapeutic.  And a great teacher.  And a Zen awareness that I had never experienced.  I contemplated how much my mind was limiting my ability to climb higher that day.  And realized how closely that metaphor resembled my life.  I had been stuck and stunted for years and all of a sudden I felt like I could climb higher.

My body, today at 48 yrs. old, is stronger and more agile, flexible and proprioceptive than it has ever been.  I run on the trails with ease.  I can perform jumps and kicks when I teach Kickboxing that I would never have been able to do, had I not learned the truth of my physical boundaries. That truth being that my perception of fear was the only thing that was limiting my physical abilities and stunting my personal development in life.

Inspired? Please, leave me a comment, and let me know what you think.

In fearlessness and good health,

Leta

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Posted By Leta on November 5, 2009

Anterior Tilt - Inhaling

Posterior Tilt - Exhaling

NEUTRAL SPINE (this move, Plank on the Ball, is an advanced postion and is not recommmended to be done by beginners)

Performing any kind of activity, whether it be dancing, running, swimming, kickboxing, Pilates or even just walking around an amusement park or picking a child up, requires a combined effort of the core muscles and body mechanics.

But before you start your core workouts, you will need to understand how to “set your core”… or find “Neutral Spine”.

I have two great ways to find this position which will also train you to feel the proper muscles needed to execute these exercises:

1)Position yourself on your hands and knees prone (face down) on the mat.  Inhale deeply, open your chest towards the wall in front of you, chin lifted and drop your lower back into a sag.  The tail bone flaring up (if you had a tail, it would be up in the air!), pelvis anterior. Then as you exhale, tilt the pelvis posterior,  draw the spine towards the ceiling (or sky!) and the navel towards the spine, into an extreme arch.  Drop your head.  Do this pelvic rock or Yoga cat pose 4 or more times.  Then, find the middle of those two ranges.  Spine  and neck in Neutral, continue to breath and draw slightly up on the navel to support the position.

2) Lying supine (face up) on your mat with the knees bent and feet flat on the floor. Tail bone and shoulders will need to stay in place as you take a deep breath in and arch your back, flair the ribs and draw the spine away from the floor as far as you can.  Tilting your pelvis anterior (or to the front).   Then, as you exhale, draw the navel down towards your spine, press your lower back into the mat, as if making an imprint of your spine.  Tilting your pelvis posterior (to the back).  Do this pelvic rocking, completely, about 4 times. Then, find the position which is the middle of those two ranges.  Your spine will not be pressing into the mat but it also will not be lifting. This is Neutral.

It is important that, as you do these exercises,  you feel for the muscle engagement in the lower abdominals or Transverse Abdominals which is needed to draw the navel up.  Also, when your core is set, the muscles that wrap around your torso will also be engaged. I like to say to my clients/students, “hug yourself with your core muscles!”

I would recommend doing these exercises every day for, possibly, a week,  until you are familiar with the Neutral Spine position.  And the feeling of the muscles needed to support it.

Try it! And if you are unsure of anything, write to me.  I would love to help you get there!

Leta

photo’s taken by David Rachford/http://functionalfitnessworkout.com/

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Posted By Leta on October 19, 2009

A stability ball is an amazing asset in the endeavor to achieve your core strengthening goals!  Obviously,  balance is going to be a challenge,  this is the whole purpose of being on the ball.  I call the ball the “Everything Gym”.  Because,  you can manipulate the intensity levels with as much or more variation as a machine!

General Points of Importance When Using a Stability Ball:

Size: when sitting on the ball, your  legs should be parallel to the floor.

Progression: there are numerous ways to increase the level of difficulty on the ball.  Here are a few options you can use:

1. Decrease the base of support. This is achieved by making the ball more firm.   You can also move your feet closer together.
2. Close the eyes. By closing the eyes during the move, you increase the demand on the sensory receptors for  for the muscles, tendons, joints and inner ear that detect motion.  Also known as the “Proprioceptors”.
3. Add resistance. You can intensify an exercise by adding free weights, resistance bands or a medicine ball.
4. Speed. Some workouts on the ball will be intensified by increasing the speed where as other moves will become more challenging by slowing down the tempo.
5. Range of Motion. Increasing the movement from a smaller to a larger range of motion will increase the intensity of a move.

Form: it is extremely important to set your abdominals for these exercises.   This is achieved by drawing your navel down towards your spine, contracting Transverse abdominus (lower abs) and drawing up on the pelvic floor.

Stay tuned,  more to come!

Leta

photo taken by David Rachford http://functionalfitnessworkout.com/ at the Griffith Park Observatory, Los Angeles, Ca.

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Posted By Leta on October 13, 2009

It’s time to play TRUE or FALSE:

1. There are many ways to work your abdominal muscles, TRUE!
2. You can work and work and work them and still not see any results. This is also TRUE!
3. You can work them 7 days a week, 2 hour each day, and get nice looking,  fairly functional abs. TRUE! But who has time?
4. It is possible to build ultimate core strength and get well defined, sexy abdominal muscles by doing simple core exercises 3 days a week, 15 to 30 minutes each day.

TRUE!!!

I spent years, as a fitness enthusiast and then as a professional, working out  “abs”.  I taught numerous “Ab” classes.  And still, I was not seeing any results in the strengthening and sculpting of my abdominal muscles. Plus, my neck was killing me!

It wasn’t until I discovered Pilates and Core training that I realized that I was doing it all wrong.  And I began to teach my new found technique to others.  And those who were determined to make the changes in their ab/core, spent mindful time with me, consistently, to learn this new, more efficient and easier method.

I have been teaching it ever since and the benefits have been remarkable!  And, I love that moment, when a client or student in my class gets the “giant light bulb” look on their face!

Once you understand and practice the form and technique of Functional and Effective Core Training, you will never go back to the long hard traditional exercises.  This is why I decided to write this blog.  To share this great news with you!

And, a strong core, with maximum definition, benefits you in so many ways!  It’s not just about what looks good but also what assists you in every other activity, either athletic or just day to day stuff!  Creates balance and good posture.  Most people agree that it makes them look several years younger when they make these simple changes!

And because the core is made up of a group of very large muscles along with the smaller, deeper fibers, the workouts seem easier.  You are using a whole crowd of muscles, all together, in their most functional movement as opposed to one or two muscles in your core.

This also means that you are engaging a whole lot of muscle mass, which in turn helps to increase the metabolism. Which helps your body to burn fat more efficiently while doing your Cardio. activities and classes!

Building the muscle mass in your core also strengthens the heart muscle!  Yep, that’s what I said… and here’s why.  The heart pumps blood to all the muscles of the body.  When you work the muscle, with resistance,  extra blood supply is needed in order to perform this contraction.

So, the muscle requires blood beyond it’s normal capacity to perform such a feat.  And the heart begins to beat faster and with more force in order to supply, not just that muscle contraction, but also the hemoglobin requirements of the whole body.

And because you are working so many muscles at once, the heart rate increase is much more dramatic than it is with *spot training. (*working out only one muscle, ie. glutes, abs., biceps, triceps…).  Hence, the heart is strengthened “anaerobically” (without oxygen).  In contrast to “aerobically” (with oxygen).

The following articles, which I will be submitting in the weeks to come,  will introduce you to some of the functional yet simple and effective exercises that you can do to strengthen and tone your core.

Stay tuned!

Leta

photo by David Rachford http://functionalfitnessworkout.com/

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Posted By Leta on October 8, 2009

I get asked all of the time, ‘what is core?”…

Basically, if you  were to remove your head, your arms and your legs, you would be left with your core.  The core is made up of a large group of muscles.  These muscles have a HUGE  job!  They provide your body with stability and protect your spine.

Most of the time, when I mention the core to someone, they will respond with, “oh, yes, I work my abs every day”…  But abs are only one aspect of the core.  And I would like to share,  with you,  the reason why “working your abs”  only, does not translate into “strength”.

Sure, a lot of us would like to have that “six pack abs” look…  that seems to represent someone who is strong.  It also looks very nice!  : D  But, I know plenty of people who have attained that look,  who have back problems.  And,  I also know plenty of people who work their abs every day…  for long periods of time… and never see results.

So,  with much sincerity, I would like to introduce you to your “core”…

Benefits include:

1. The obvious, Spinal Protection and Stability. (more on this one later)
2. Muscle mass, that when developed, Encourages the Metabolic Rate, significantly!!!
3. Functional strength! The type of strength required to perform even the most  mundane tasks in our lives.  Such as, moving furniture, picking kids up, carrying groceries and shutting the door to the car at the same time, multi tasking, ie. holding the brief case and unlocking the door or carrying arm loads of  books up or down stairs while talking on the phone… get that?
4. Great posture! Which alleviates repetitive stress in the neck, shoulders, lower back,  thoracic spine, hips, knees, ankles and feet.

So, there is a lot more to the core than sexy abs.  But, the side effects of strengthening your core will give you just that!  And, the core workouts are so much more efficient than ab workouts!

You do not have to do 1oo or even 30  a day,  in fact,  5 to 10 reps. are more than enough of the high intensity and profoundly efficient core exercises.  When it comes to working out your core the motto is definitely “Quality over Quantity”!

In fact, core work seems much easier, mainly due to the fact that you are using a large group of muscles all together at the same time in a functional manner.  And you know what they say about “power in numbers”!

In the next few weeks, I will be writing about some simple moves that you can do to strengthen your core and get the sexy yet functional abdominal, glute,  shoulder and chest muscles you crave.

Got any comments, questions or ideas??? Write to me, in the comment box below.

Mindful in fitness,

Leta

photo taken by David Rachford http://functionalfitnessworkout.com/

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Posted By Leta on October 6, 2009

Serves 18 Prep Time 15 min. Total Time 15 min. Nutrition Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium In this deconstructed version of hot spinach-artichoke dip, we stuff artichoke hearts with lightly seasoned cooked spinach and melt brie on top. INGREDIENTS 1 9-ounce bo frozen artichoke hearts 2/3 cup cooked chopped spinach 1 teaspoon lemon pepper 1/4 teaspoon salt 18 thin slice brie COOKING DIRECTIONS Step 1 Preheat broiler. Prepare artichoke hearts according to package directions. Step 2 Combine spinach, lemon pepper and salt in a small bowl. Top each artichoke heart with the spinach mixture and brie. Broil until cheese melts, 1 to 2 minutes.

NUTRITION INFO Per serving Calories: 20 Carbohydrates: 1g Fat: 1g Protein: 1g Dietary Fiber: 1g Saturated Fat: 1g Monounsaturated Fat: 0g Cholesterol: 4mg Potassium: 78mg Sodium: 94mg Exchanges: 1/2 vegetable, 1/2 fat Carbohydrate Servings: 0

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Tags: Article copied from ACE.org (the American Council on Exercise)

Posted By Leta on October 6, 2009

Once upon a time,  I taught 9 to 11 group fit. cardio.  classes a week. Sometimes more, if I was subbing for others. Most of them were step aerobic classes.

You would think, that with all of that cardiovascular activity,  I would be thin.  But I was not.   Granted I was very muscular, but I always felt heavy and slow in my movement.

I have never really placed a lot of importance on how much I weighed.  I believe in optimal size and body composition.  And so,  I wasn’t questioning my weight at 165 lbs.  But it always  felt like I was carrying around a heavy back pack  and I was often fatigued during my workouts.

When I added kickboxing and Pilates to my regime,  I noticed a shift in my body.  But then, as usual, I returned to my plateau.  My metabolic rate was only temporarily encouraged.   I started to think, that as a group fitness instructor, I was doomed to being stuck in this state.  My body had become very tolerant of the workouts I was repeatedly doing each week.

It wasn’t until I added running to my regime that I saw a drastic change in my body.  My legs thinned out and I became lighter, quicker and more agile.  Which made a difference when teaching my group fitness classes. Now, I was exercising my body in numerous ways.  And I actually lost 20lbs. over the course of a year!

Here is the big tip…  are you ready?….                                                                                                                                                            “When you “mix up” your exercise activities,  and confuse your muscles, your body cannot build a tolerance.  By constantly changing your routine you are fooling the metabolic rate into thinking that it is starting fresh with each workout.”

There are other great benefits to training your body in this manner.  Strength and agility become more diverse and functional!!!  It also helps to reduce boredom and/or burnout!!!  But most of all, because of this more efficient type of working out, you do not need to do it nearly as much!

So, start a new activity.  Add a dance class, running or hiking  to your weekly gym workouts.  And while your at it, throw in some pool time, swimming is a great way to mix things up,  boost your metabolism and enjoy a little variety in your life!

Best in health,

Leta

photo by David Rachford http://functionalfitnessworkout.com/

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Posted By Leta on October 5, 2009

I love running!

Running…

….I had considered it so many times in the past and at some point, I had decided that running, just simply, was NOT FOR ME.

Last year, the urge to run, became overwhelming.  I’m not sure, exactly, what prompted this craving for an activity in which I had long ago declared was “not my thing”.  It’s possible that it was born out of the need to push my boundaries again.

And so it happened, one day, that a woman in my kickboxing class, approached me and expressed her enjoyment of my class and how much it challenged her!  In order to protect her privacy, I will call her,  Ali.

As we talked,  Ali candidly mentioned, that she had been running several days a week, on the trails right near my house! “Hmmmm… a messenger from my subconscious” is what I pondered.

And at that point I realized that I had met a friend/angel to help introduce me to this, once intimidating, activity.  I met her 2 days later, at the trail head.

It was 8am (ouch!)… Ali was expressing to me how sore she was from taking my class, just 48 hours previous.  I felt calm and confident.  Surely someone who felt so challenged by my class and was still recovering from said endeavor, would be easy to run with.

“Let’s go” she said, and we started.   Straight up a long hill.  “This is a nice little warm up” I thought as I jogged happily along.  I no longer finished the thought when, the path became very steep, and my tired and sore little partner, took off!  Like a Super Hero Woman, she BLASTED up the hill and disappeared out of sight!

I was left in her dust.  Coughing and sputtering to catch a breath as I slowly, jogged and eventually, walked, up this very steep, long hill. When I finally reached the top Ali was waiting for me.  Running, without any sign of distress, around in a big circle.

“Ready?” she said.  “Sure!” my spirit became renewed as I noticed the trail leveling off now and even beginning to descend.  So, off we went.  I continued to run behind her,  and beginning to feel slightly nauseous.  My breathing was all over the place.  My mind was in a mad scramble to try and support,  or zone out, the agony my body was feeling.

We then came to the longest uphill stretch of the entire run.  I noticed my partner bolting ahead once again and I felt like I was going  to poop out.  I could not keep the pace up.  I started an interval process between walking and running.

I listened to my labored breathing.  And started synchronizing my gate to it. I focused in on the inhale/exhale cadence I was creating.  And kept my stride in accordance.  I began to understand the mind frame I needed in order to complete this run.  Keeping my gaze just a foot or two ahead of my steps,  I put my mind in a place that was more calm and focused.

Eventually, we finished.  And as we stretched out, I looked at Ali in amazement.  Seeing her do that run so fast and gracefully showed me that I was very limited,  physically.  I had always considered myself to be in excellent condition.  But, running on the trails was kicking my butt!

The next couple times we ran, I had a very similar experience. Intervals, walking, running, etc.  Then one day, I completed the whole run,  without walking.  I was still super slow going up the hills, but I did not let myself stop.  I was acclimating to this new form of exercise.

Due to schedule conflicts with Ali,  I have since started running by myself on the trails.  I use that time to practice my body/mind control.  Each experience brings me closer to a sort of  “Zen”  state.  And I feel mentally clear and physically empowered at the finish of each run.

I loved the feeling of breaking out of my body’s old boundaries and finding a new freedom.  Something else happened too.  It no longer hurts when I run!   I never would have imagined that happening a year and a half ago…

I learned that I am much more capable than my mind knows.  And having someone to coach or push me out of my box, made a huge difference!  I now train people to run. I teach them about proper gate and breathing.  About strengthening their core and balancing the stride as they go.

So that they too can run without pain…  I would love to share my technique and motivation with you. : )

Strength thru consistency,

Leta

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Posted By Leta on October 1, 2009

When it comes to fitness, the majority of the people I meet are interested in losing weight.  Often, this is motivated by an upcoming, special occasion or goal which they feel they need to look better for.  And usually, the interest in attaining such, will be only for that particular event.

Obviously, it is always best to be confident in yourself regardless.  But for those who wish to make a change in their physical health and state, things can get a little more complicated.

My experience has been, over and over, that once this goal has been met or the anticipated affair has been executed, these people will tend to go right back to their original, out of shape existence.

Don’t get me wrong! I completely understand this type of motivation. I have been there!  But something I realized, a long time ago, is that I want to feel that sense of confidence, that I feel when I master this challenge, all of the time.  Not just one or two days a year.

I also have noticed that many people live with an image of themselves from a past physical condition.  What I mean by this is that they will carry a story around about this person who worked very hard.  Who attained a look and level of fitness that they felt very confident in.  Sort of like carrying a photo of themselves from that time in their lives and holding it in front of the body that they are living in today.

And somehow, this gives many folks a sort of satisfaction. That they no longer have to attain a fit body, because they did once already. They have proven, to the world and to themselves, that they could  look their very best, once, and that’s what matters.

This can tend to sabotage a persons fitness maintenance program.  And as much as I can appreciate a goal oriented individual, when it comes to preserving our physical condition, we must remember that the goal IS, actually, to retain and conserve our physical health and “good body” image.

I, on the other hand, have never felt comfortable in a body that will not perform, feel and look good the way a fit body does.  You could say that I have a low tolerance to not feeling and looking my best.  And I can tell you, that state did not come instantly, when I first started working out.

So…

Here’s the deal…

I had to work, just like everybody else, very hard, not only to achieve a higher level of health and fitness, but to feel at home in that body!  I needed to get comfortable with that choice state.  To realize that I could live in a physical form, which made me proud and confident all of the time.

I came to the conclusion that I was the one holding me back from being the person I had only conceived of being, in my mind. I was not familiar with that person. And I didn’t know what I was capable of due mainly to the fact that others around me propagated this mind frame as well. It just didn’t seem like me. “I’m not that kind of person”,  I would reason.

This is where finding a good coach comes into play. A good coach or physical trainer knows what you are capable of.  They know, that it is completely natural,  to be at that tip top level.  And that you only need to accept that.  That you must truly want to be that person and believe that you will have a higher quality of life when you attain that position.

It will be uncomfortable and unfamiliar until you live at that capacity for a certain amount of time. Consistency becomes the most important aspect of your strife.  And that is the very simple truth of this matter. Consistency will allow you to feel that this lifestyle is YOU…

….That in this elite environment, you are AT HOME!

Oh I could go on and on… as you know.  But for now, I am signing off.  I need to go take a run before the sun goes down cuz my body is craving it!

I’ll be back, check in again soon!

Best,  Leta

photo by David Rachford http://functionalfitnessworkout.com/

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Posted By Leta on September 27, 2009

Group  Fitness Classes at Your Site:

I am available to teach a group fitness class at your site or place of business. Group classes start at *$120 per hour.

*Travel fee may apply.

Personal Training, **one on one: $100 per hour  / **2 people: $100 for first person and $50 for second (50% less) total cost 2 people for one hour: $150.00!

**Rate varies according to the number of clients and a travel fee may apply.

Bodywork:  Deep Tissue,  Myofascial Release, Trigger Point Therapy and Therapeutic Stretching

Bodywork rates begin at $100 per hour for out-call appointments

Travel fee may apply.

Contact Leta Lambert @ (818) 390-3238
or email: Leta_lambert@yahoo.com

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Posted By Leta on September 16, 2009

If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

Effects of Excessive Alcohol Consumption on Your Body

• Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
• Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
• Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
• Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

Effects of Excessive Alcohol Consumption on Physical Performance

Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

Alcohol and Sleep

Alcohol consumption can cause sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time and the time required to fall asleep. It is popularly believed that a drink before bedtime can help a person fall asleep. However, alcohol’s affect on sleep patterns results in increased fatigue and physical stress to the body. Therefore, alcohol consumption indirectly affects a person’s strength-training ability due to increased fatigue and a lack of healthy reparative sleep.

Alcohol and Nutrition

Alcohol inhibits the breakdown of nutrients into usable substances by decreasing the secretion of digestive enzymes from the pancreas. Regular alcohol consumption also impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling transport of some nutrients into the blood. In addition, nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs the absorption of water and nutrients, including glucose, sodium and additional folate. Such interference of nutrient breakdown and absorption may impair the physical performance and recovery required to build and maintain muscle mass.

Putting on the Pounds

Many people under the influence experience “drunk munchies” that can result in the consumption of several hundred extra calories for the day. A study examining how alcohol affects caloric intake found that subjects who drank wine with their lunch consumed an additional 200 calories and did not compensate for those calories by cutting back at dinner.

Safe in Moderation

Now that you know some of the negative effects of excessive alcohol consumption, you might be scared to have that glass of wine with dinner. Don’t be. When alcohol is consumed in moderation (no more than one drink per day for women and no more than two drinks per day for men), it has been shown to have some positive effects:
Increased HDL cholesterol (“good” cholesterol) within one to two weeks
Reduced stress levels
Reduced insulin sensitivity

The Take-home Message

In conclusion, if you want to increase muscle mass, decrease fat or improve general health, make sure alcohol is only consumed in moderation. Next time you are asked to go out socially, be the designated driver. Not only will your friends appreciate it and be much safer, but you will be one step closer to your fitness goals.

Additional Resources

National Institutes of Health—Alcohol Consumption: www.health.nih.gov/topic/AlcoholConsumption
National Strength & Conditioning Association—Alcohol Consumption and its Effect on Performance: www.nsca-lift.org/perform/article.asp?ArticleID=204

Calories Add Up Fast

12 ounces of beer = ~150 calories
5 ounces of wine = ~100 calories
1.5-ounces of distilled spirits = ~100 calories

Reference: ACE (American Council on Exercise)www.acefitness.org

Category: Fitness Advice, Fitness Coaching, Health, Inspiration, Lifestyle, Motivation, Personal Training, Weight Loss, Wellness | 1 Comment »
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Posted By Leta on August 27, 2009

Having good energy = Quality of life = Feeling great!

For years I have been trying to find just the right combination of foods that give me optimal energy.  Some will put me to sleep while others seem to give me a charge.

I found that avoiding or at least minimizing my intake of foods made with processed flour (white or enriched) makes me not only feel better,  but helps in the maintenance of my optimal weight.

The other food that really puts me in a funk is white sugar. I indulge every now and then but always know that I will be paying the consequences of feeling fatigued later.  And,  just as with the processed flour, I will tend to gain weight when indulging in sugar on a regular basis.

Enough about what brings me down! What really pumps me up is whole grain carbohydrates! Whole wheat, brown rice and sprouted grains are just a few of the ingredients I look for when buying my food.

Check the labels of your breads. If it says “enriched” then it is processed.  Most pasta’s are made from white durum wheat flour. But there are whole wheat and brown rice pasta’s on the market now. Trader Joe’s carries a broad selection of these kind of foods. Whole Foods does as well, but the prices are a little steep for my budget.

I love the sprouted breads!  They are super nutritional and they also contain protein which you will not find in other breads.  The Ezekial brand of breads and tortilla’s are really good.  Trader Joe’s also carries their own label of  sprouted grain breads which are just as high in quality but at a bargain price!

In regards to sugary carbohydrates, I have found that I can get quite addicted if start eating them on a regular basis.  I have weened myself off of sugar many times using alternative sweets. Fresh or dried fruits, honey or brown rice syrup are just a few sweet treats that help me get back on track with my high energy diet.

Another good source of energy for me is nuts. I know, I know, you probably try to avoid them because of the fat content. But the fats found in nuts are a fabulous source of energy!

These fats, along with the fats found in olive oil and fish, are very high in Omega 3’s,  which not only provide an abundance of workout energy, but assist in the muscle recovery needed to be able to progress in your strength training regime.

These are just a few foods that I have found to give my body the energy and endurance to workout at the level that I feel benefits me most.

Stay tuned,!  There’s more to come on this subject!
Thanks for visiting my site, and if you have time, check out “My Story”…
In good health and wellness,
Leta

Category: Energy, Fat Loss, Fitness Advice, Food!, Goals, Health, Lifestyle, Personal Training, Weight Loss, Wellness, Workout | 5 Comments »
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Posted By Leta on August 13, 2009

So, this morning, when I awoke, I noticed a magazine laying on the floor by my bed from the night before. A publication that has cutting edge scientific information ( “Scientific American Mind”, July/August ‘09).

The article that caught my eye, was headlined, “Fit Body, Fit Mind” (of course!).  And so I dove in,  hoping to validate conclusions I had already discovered on my own.

Sure enough, there is now scientific evidence, that toning your circulatory system with aerobic exercise, (walking, jogging, running, aerobic dancing, hiking, swimming, bicycling…) has a significant effect on mental fitness!

The article went on to explain that, according to the study, the most active participants, over a six to eight year span, demonstrated a 30 percent lower risk of cognitive decline usually brought on by the aging process.

I especially liked the part, about research done on the long term mental effects of people who started exercising in their 30’s.  And how it was associated with higher memory scores at 43.  And was also associated with a slower rate of memory decline from 43 to 53 years of age!

The article went on to say that the data collected suggested little memory protection for those people who stopped exercising after 36 (yikes!) but significant protection for those who began to exercise after this time (yay!).

That is probably why I have always felt that my mental alertness and prowess is so much better right after teaching my Kick Boxing class or running on the trails for 45 minutes.

I am going to continue to exercise my brain cells well into my 90’s (maybe even 100’s!) and I hope you all will be doing this along with me!

Need a pep talk?  Write to me!

Best,

Leta

Category: Fitness Coaching, Health, Inspiration, Motivation | No Comments »
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Posted By Leta on August 4, 2009

Finding new places to balance and train my core, makes working out fun!

Quite often, what hinders a client’s fitness progress, is not their inability to perform the exercise program I have designed, specifically, for them. But, the lack of motivation it takes to continue the workouts when I am not present.

People are motivated by different things. I have found that I am more motivated to exercise if I can make it fun.  Being outdoors, hiking, running at the beach or on the trails, climbing rocks, playing frisbee, are all ways that I can be active, exercise, and have fun.

When I teach my group exercise classes, I change the music and  routines up regularly. I play games with my groups, I will say to them,  “we will continue this tough drill until everyone counts together, loudly!” or “Make some noise people, it’s Vegas in this room, what goes on in here stays in here!” …

What motivates you? Are you goal oriented? Set some fitness goals.  Do you like social events? Take group exercise classes at a gym or organize a hiking club.

Maybe you are more motivated if you have someone, like me, setting up a workout schedule and routine that you can follow daily…  Finding a good Personal Trainer can help kick start your new healthy lifestyle.

There is always something that fans the flame of fitness motivation. The key is to discover what it is for you. Once you do, you will have more success in maintaining a healthy fit body.

Thanks for stopping by! Please check out “My Story” for more inspiration!
Leta

Category: Energy, Fat Loss, Fitness Advice, Fitness Coaching, Goals, Inspiration, Lifestyle, Motivation, Personal Training, Weight Loss, Wellness, Workout | 3 Comments »
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