In every fitness plan I write for a client, I include either an entire yoga workout or some element of yoga in the program. For those who have never encountered yoga, this often elicits groans of dread or at best, some element of fear/uncertainty.
In the interest of full disclosure, I was once a yoga skeptic. I spent my undergraduate college years as a Pilates devotee, preaching the glory of the "long and lean" as I puffed through endless Hundreds and Teasers.
However, once I became a runner (yes, not until after college and well into adulthood!), I realized that I needed something more than "long and lean" - in fact, I needed something more like "stretched and strengthened" - and when I was invited to join friends at the world-renowned Bryan Kest Power Yoga, I jumped at the chance.
Unfortunately, my "jump" into a 90-minute advanced Vinyasa-style flow class resulted in an almost equally zealous renouncement of all things yogic. I was overwhelmed, undertrained, and had no idea what was going on as all of these fit, flexible bodies bent and breathed around me.
It was intimidating - and I didn't go back for two years.
Eventually, being derailed by the common runners' injuries of plantar fasciitis and ITBS drove me back to the yoga mat -and into Hatha yoga, a much gentler and slower form of yoga. Soon, my injuries were gone, my posture had improved, and I gained strategies for coping with stress, tension, and tightness - all valuable life skills, whether you're an athlete or not.
Despite my story, I still struggle to convince both the hardcore athlete and the everyday gym-goer that yoga is worth their time. We here at bene-fit truly believe in the power of yoga - which is why we offer private and semi-private instruction and pre/post-natal sessions - and here are 10 reasons why we think you might want to consider it, too:
10) Yoga is for everybody - and we mean every body. There is no yoga format that can't be adapted for age, injury, ability, flexibility, or any other physical concern you might have.
9) At the end of every yoga class is a "final relaxation," where you simply get to lie down for 5-15 minutes. Bliss.
8) Yoga requires no equipment (in India, very few ashrams use the traditional mats we see in the U.S.), no special attire, and no prior training.
7) There are enough different styles of yoga to please every preference, from those who like their Zen with a side of Madonna to those who really just like to have a rest on a comfy pillow.
6) Yoga therapy can actually be used to treat some medical conditions such as depression or chronic pain.
5) If you're thinking about trying a marathon, triathlon, or other endurance event, put yoga on your training schedule - studies suggest it can improve cardiovascular performance and prevent injury.
4) Yoga can alleviate hunger and increase the mind-body connection that protects against chronic overeating.
3) Traditional yoga poses are named in Sanskrit, which means you can learn a cool new language full of words like supta baddha konasana (Goddess pose) and urdhva mukha svanasana (Upward Facing Dog pose).
2) Practicing yoga can increase blood flow to sexual organs and increase partner pleasure even in couples where only one member practices it.
1) Yoga is much more than purely physical - it speaks to the spirit, re-teaches you how to breathe, offers suggestions for de-stressing, and provides a quiet and peaceful environment for all who choose to practice.
Need more convincing? Contact a bene-fit trainer or your local yoga studio for more information today - right now, you can get free one-week passes as a part of National Yoga Month, redeemable at hundreds of studios in September and October. There's no better time to stretch, strengthen, and find your ZEN-ifit!
August 9, 2011
August 2, 2011
No Excuses: Healthy Breakfasts on the Go
As a trainer, I rarely get to interact with my clients in what we call a "meal environment" - that is, the place, time, and mood associated with the foods a person chooses to eat. For this reason, I often find myself frustrated when a client comes to me for an early morning session claiming that they "weren't hungry" or "couldn't find time to eat."
When a client tells me they aren't hungry in the morning, that is a telltale sign that they either a) ate dinner too close to bedtime, or b) overate carbohydrates with their evening meal. The human body is meant to process foods (particularly carbs) for energy, but when too much energy is stored without adequate activity to use it (as in, eating a big meal and then heading off to sleep), that energy turns to fat and is essentially wasted - resulting in a sluggish, full feeling upon waking.
The first line of defense, of course, is to eat a dinner that is rich in lean protein and produce and has limited - if any - grain-based carbohydrates. Try and "frontload" your carbs earlier in the day, particularly before your workouts, to make sure you are maximizing the energy that they provide to the body.
The second key point, then, is to eat breakfast! Eating within an hour of waking ensures that you fire up your metabolism for the rest of the day, burning more calories, producing more energy, and leaving you less ravenous at your later meals (again, good for your overall energy balance).
But what to eat?
If you can't be wooed by the old standbys (low-sugar cereal and nonfat milk; old fashioned oatmeal with fresh fruit; 0% Greek yogurt with low-sugar granola and berries), then we've got a list of drive-thru (or in some cases, a quick walk-in) options that will ensure you get a balanced morning meal in a hurry. We rank them by calories, but make sure to check into the protein/carb information to make sure you're making the right choice - morning exercisers want more carbs at breakfast; evening exercisers should focus on protein in the A.M.
Dunkin' Donuts - Egg White Turkey Sausage Wake-Up Wrap - 150 calories, 11g protein, 14g carbs
Subway - Western Egg White & Cheese Muffin Melt - 160 calories, 15g protein, 19g carbs
Denny's - Scrambled Egg Whites, Chicken Sausage & Fruit - 230 calories, 19g protein, 19g carbs
McDonald's - Fruit & Maple Oatmeal - 260 calories, 7g protein, 48g carbs
Cosi - Spinach Florentine Breakfast Wrap - 334 calories, 24g protein, 21g carbs
Starbucks - Protein Artisan Snack - 370 calories, 13g protein, 36g carbs
Remember, eating at home or bringing a meal to work or school is always our top recommendation for breakfast - this way, you can control the sodium content, portion size, and sugar additives of your meal. However, studies are conclusive about the fact that getting in a morning meal is good for your waistline, brainpower, and overall health - and we'll eat to that! :)
When a client tells me they aren't hungry in the morning, that is a telltale sign that they either a) ate dinner too close to bedtime, or b) overate carbohydrates with their evening meal. The human body is meant to process foods (particularly carbs) for energy, but when too much energy is stored without adequate activity to use it (as in, eating a big meal and then heading off to sleep), that energy turns to fat and is essentially wasted - resulting in a sluggish, full feeling upon waking.
The first line of defense, of course, is to eat a dinner that is rich in lean protein and produce and has limited - if any - grain-based carbohydrates. Try and "frontload" your carbs earlier in the day, particularly before your workouts, to make sure you are maximizing the energy that they provide to the body.
The second key point, then, is to eat breakfast! Eating within an hour of waking ensures that you fire up your metabolism for the rest of the day, burning more calories, producing more energy, and leaving you less ravenous at your later meals (again, good for your overall energy balance).
But what to eat?
If you can't be wooed by the old standbys (low-sugar cereal and nonfat milk; old fashioned oatmeal with fresh fruit; 0% Greek yogurt with low-sugar granola and berries), then we've got a list of drive-thru (or in some cases, a quick walk-in) options that will ensure you get a balanced morning meal in a hurry. We rank them by calories, but make sure to check into the protein/carb information to make sure you're making the right choice - morning exercisers want more carbs at breakfast; evening exercisers should focus on protein in the A.M.
Dunkin' Donuts - Egg White Turkey Sausage Wake-Up Wrap - 150 calories, 11g protein, 14g carbs
Subway - Western Egg White & Cheese Muffin Melt - 160 calories, 15g protein, 19g carbs
Denny's - Scrambled Egg Whites, Chicken Sausage & Fruit - 230 calories, 19g protein, 19g carbs
McDonald's - Fruit & Maple Oatmeal - 260 calories, 7g protein, 48g carbs
Au Bon Pain - Apple Cinnamon Oatmeal - 280 calories, 8g protein, 56g carbs
Jamba Juice - Small Berry Topper Ideal Meal - 300 calories, 9g protein, 59g carbs
IHOP - Simple & Fit Veggie Omelette - 320 calories; 21g protein, 40g carbs
Panera - Breakfast Power Sandwich - 330 calories, 22g protein, 31g carbs
Cosi - Spinach Florentine Breakfast Wrap - 334 calories, 24g protein, 21g carbs
Starbucks - Protein Artisan Snack - 370 calories, 13g protein, 36g carbs
Remember, eating at home or bringing a meal to work or school is always our top recommendation for breakfast - this way, you can control the sodium content, portion size, and sugar additives of your meal. However, studies are conclusive about the fact that getting in a morning meal is good for your waistline, brainpower, and overall health - and we'll eat to that! :)
July 25, 2011
In the Aftermath of Carmageddon
A big thanks for enduring our month of "summer vacation," bene-fitters! We are back in business and ready to keep you informed and excited about the latest health and fitness news.
That said, one of the biggest news stories of the past month was the arrival - and consequent non-event - of "Carmageddon."
For those not local to L.A., this was a weekend-long (July 16-17) closure of one of the major north-south thoroughfares of the county, the 405 Freeway. For weeks, the media and general public alike had this buzzword on their lips - what would we do? How would we survive a weekend off the road? What options did we have?
In the end, Carmaggedon was exactly the opposite of what it was predicted to be. Instead of congested side streets and immovable traffic jams, Angelenos actually heeded the CalTrans advice to stay off the road. And then something even more wonderful happened:
The Westside went outside.
As an avid outdoor exerciser and commuter in Los Angeles, I am often met with confused stares. So many folks will endure traffic, paid parking, and hassle to avoid a one-mile walk to the nearby grocery store. I am personally baffled by those that would drive to a gym and run on a treadmill rather than leave the car at home and work out in the sunshine.
The amount of money that could be saved if short-distance commuters swapped the car for a bicycle, rollerblades, or scooter is astounding - and yet L.A. residents continually fall back on the car, whether out of habit, laziness, fear, or a combination of the three.
This is precisely why L.A. gets a bad rap among cities for its perceived lack of "walkability." Most of us would rather fire up a car engine than lace up our walking shoes - even for simple errands. For those who grew up in other comparably big cities - New York, Chicago, and Washington D.C. come to mind - cars are often a non-option. The walking/public transit/Zipcar cultures of these other metropolitan areas is not only good for the waistline, but is more friendly - and environmentally friendly - to boot.
This week, I challenge you to "play pretend" as if it was another Carmageddon (which, Angelenos, it will be in 11 months, so they can get the other half of the bridge down) and go outdoors for at least one errand, workout, or other car-dependent event. For the truly ambitious, try to get through an entire 48-hour period without turning your key in the ignition - make plans closer to home, stay in and cook for dinner, or invite friends to walk on over for a movie or game night.
With just a few small changes, it can be done - we saw it happen a couple of weekends ago, and with minimal effort we can make that wonderful experience last all summer long.
That said, one of the biggest news stories of the past month was the arrival - and consequent non-event - of "Carmageddon."
For those not local to L.A., this was a weekend-long (July 16-17) closure of one of the major north-south thoroughfares of the county, the 405 Freeway. For weeks, the media and general public alike had this buzzword on their lips - what would we do? How would we survive a weekend off the road? What options did we have?
In the end, Carmaggedon was exactly the opposite of what it was predicted to be. Instead of congested side streets and immovable traffic jams, Angelenos actually heeded the CalTrans advice to stay off the road. And then something even more wonderful happened:
The Westside went outside.
As an avid outdoor exerciser and commuter in Los Angeles, I am often met with confused stares. So many folks will endure traffic, paid parking, and hassle to avoid a one-mile walk to the nearby grocery store. I am personally baffled by those that would drive to a gym and run on a treadmill rather than leave the car at home and work out in the sunshine.
The amount of money that could be saved if short-distance commuters swapped the car for a bicycle, rollerblades, or scooter is astounding - and yet L.A. residents continually fall back on the car, whether out of habit, laziness, fear, or a combination of the three.
This is precisely why L.A. gets a bad rap among cities for its perceived lack of "walkability." Most of us would rather fire up a car engine than lace up our walking shoes - even for simple errands. For those who grew up in other comparably big cities - New York, Chicago, and Washington D.C. come to mind - cars are often a non-option. The walking/public transit/Zipcar cultures of these other metropolitan areas is not only good for the waistline, but is more friendly - and environmentally friendly - to boot.
This week, I challenge you to "play pretend" as if it was another Carmageddon (which, Angelenos, it will be in 11 months, so they can get the other half of the bridge down) and go outdoors for at least one errand, workout, or other car-dependent event. For the truly ambitious, try to get through an entire 48-hour period without turning your key in the ignition - make plans closer to home, stay in and cook for dinner, or invite friends to walk on over for a movie or game night.
With just a few small changes, it can be done - we saw it happen a couple of weekends ago, and with minimal effort we can make that wonderful experience last all summer long.
June 22, 2011
Sweet & Salty Satisfying Snacks
If there's one thing I'm sick of, it's the "healthy swaps" books and articles that suggest completely tiny, non-satisfying foods in place of the ones we love (and crave). For example, if I am desiring something sweet, a 100-calorie pack of flat, dry Oreo-flavored crisps falls pretty low on my list - and even if I did eat it, I'd end up searching out the "real thing" sooner or later, blowing my diet in the process.
The proof is in the pudding: the only thing that satisfies like food is, well, actual food. Chemicals and additives simply will not do.
So what does bene-fit suggest when the sweet/salty/carb cravings hit? We, like you, are not fit-starved robots - we need a treat that tastes good, feels filling, and doesn't ruin a healthy eating lifestyle.
For those who crave sweet, why not top a whole wheat Eggo waffle with a tablespoon of Greek yogurt and sliced fresh strawberries? Another option is a s'more sundae - a single-serving Jello chocolate pudding cup topped with a crumbled graham cracker and five mini marshmallows. Bananas can be nature's ice cream - simply freeze one and place it between two graham crackers along with a spread of your favorite yogurt.
There are, of course, those of us who want salty snacks. A great and easy option here is a 100-calorie bag of microwave popcorn sprinkled with a teaspoon of parmesan cheese (put it right into the bag and shake it up to coat!). A super-filling option is a small baked potato with two tablespoons of salsa and an ounce of grated low-fat cheese. For a portable treat, roll a leaf of lettuce into a small whole-wheat tortilla and top with 1/4 cup black beans and your salsa/hot sauce of choice.
Remember, fruits and vegetables are always a healthy snack (that's why Weight Watchers recently changed their system to make these "zero-point" foods!) and can often fulfill the kinetic act of eating (a simple switch can be to turn off the "autopilot eating" around a bag of chips and switch out to baby carrots and hummus) without overloading the calories. Foods that take slightly longer to eat and prepare can challenge you to consider whether you're really hungry or just "filling the void" - of boredom, fatigue, or stress.
Long story short, there is always a healthy snack option - simply stock your fridge with healthy snacks, prepare them to your liking (i.e. slice strawberries, wash and chop broccoli, or freeze bananas), and make a conscious choice to stay on track - even when you snack.
The proof is in the pudding: the only thing that satisfies like food is, well, actual food. Chemicals and additives simply will not do.
So what does bene-fit suggest when the sweet/salty/carb cravings hit? We, like you, are not fit-starved robots - we need a treat that tastes good, feels filling, and doesn't ruin a healthy eating lifestyle.
For those who crave sweet, why not top a whole wheat Eggo waffle with a tablespoon of Greek yogurt and sliced fresh strawberries? Another option is a s'more sundae - a single-serving Jello chocolate pudding cup topped with a crumbled graham cracker and five mini marshmallows. Bananas can be nature's ice cream - simply freeze one and place it between two graham crackers along with a spread of your favorite yogurt.
There are, of course, those of us who want salty snacks. A great and easy option here is a 100-calorie bag of microwave popcorn sprinkled with a teaspoon of parmesan cheese (put it right into the bag and shake it up to coat!). A super-filling option is a small baked potato with two tablespoons of salsa and an ounce of grated low-fat cheese. For a portable treat, roll a leaf of lettuce into a small whole-wheat tortilla and top with 1/4 cup black beans and your salsa/hot sauce of choice.
Remember, fruits and vegetables are always a healthy snack (that's why Weight Watchers recently changed their system to make these "zero-point" foods!) and can often fulfill the kinetic act of eating (a simple switch can be to turn off the "autopilot eating" around a bag of chips and switch out to baby carrots and hummus) without overloading the calories. Foods that take slightly longer to eat and prepare can challenge you to consider whether you're really hungry or just "filling the void" - of boredom, fatigue, or stress.
Long story short, there is always a healthy snack option - simply stock your fridge with healthy snacks, prepare them to your liking (i.e. slice strawberries, wash and chop broccoli, or freeze bananas), and make a conscious choice to stay on track - even when you snack.
June 6, 2011
Special Health Update: PCOS & Weight Loss Strategy
PCOS.
To many, this is an unknown acronym. But for those who suffer from it, the condition - known as polycystic ovarian syndrome - is almost a certifiable guarantee of an impending weight problem - particularly if weight is already an issue before the diagnosis.
PCOS is a condition in which the ovaries don't make enough hormones for the eggs to fully mature. Aside from the technical definition, PCOS makes the bloodstream insulin-resistant - and can cause not only weight gain, but extremely difficult weight loss among the women who are diagnosed (this is significant since statistics show that 6 out of 10 of PCOS sufferers are overweight).
Even more alarming, PCOS can cause increased abdominal (androgen) fat stores, resulting in the "apple" shape that studies suggest is more dangerous for women than the typical female "pear" shape.
If you are a woman who struggles with both a PCOS diagnosis and excess weight, the outlook can be grim. Doctors may prescribe metformin, thiazolidinediones, or Rimonabant to lose weight, but these medications are not without complications and side effects - some more uncomfortable than the weight itself.
So what are the natural (read: drug free) options?
First, and most critically, women with PCOS must clean up their diet. Using a healthy detox program like Clean and following up with an eat-clean lifestyle handbook is a great start to eliminate processed foods, chemicals, and sugars from the diet and begin to reduce the glucose stockpiles in the blood that lead to stored fat. The PCOS diet should rely on vegetables, lower-fructose fruits, lean meats, and whole grains. If you are unsure what to eat while adhering to a "clean" diet, consult a registered dietitian for a customized program.
Second (and here's the great news!) - even moderate levels of exercise (such as 20-30 minutes daily) can improve PCOS symptoms and speed along weight loss. The most important factor in the exercise you choose is that it gets your heart rate up and is enjoyable for you to perform. Whether running, walking, swimming, lifting weights, doing power yoga, or cycling, there are plenty of great exercise options to explore - and hiring a personal trainer can ensure that you are engaged, using proper form, and motivated to continue.
Finally, consider online support for women with PCOS. Personal blogs like Maddy's PCOS Diary, compilation sites like SoulCysters, or even video diaries on YouTube can be both inspiring and community-building. The most important thing to know about the disease is that you are not alone - in fact, 6.6% of U.S. women (over 1 in 20 women of childbearing age).
As with any health problem, one of the worst things you can do is ignore the symptoms and pretend like it isn't happening. Take charge of your health and make PCOS a condition you live with, not a condition that impairs your life. Assemble a professional health team (your doctor, personal trainer, and registered dietitian) as well as a personal support network (friends, family, and online communities) and you can conquer PCOS-related weight gain.
To many, this is an unknown acronym. But for those who suffer from it, the condition - known as polycystic ovarian syndrome - is almost a certifiable guarantee of an impending weight problem - particularly if weight is already an issue before the diagnosis.
PCOS is a condition in which the ovaries don't make enough hormones for the eggs to fully mature. Aside from the technical definition, PCOS makes the bloodstream insulin-resistant - and can cause not only weight gain, but extremely difficult weight loss among the women who are diagnosed (this is significant since statistics show that 6 out of 10 of PCOS sufferers are overweight).
Even more alarming, PCOS can cause increased abdominal (androgen) fat stores, resulting in the "apple" shape that studies suggest is more dangerous for women than the typical female "pear" shape.
If you are a woman who struggles with both a PCOS diagnosis and excess weight, the outlook can be grim. Doctors may prescribe metformin, thiazolidinediones, or Rimonabant to lose weight, but these medications are not without complications and side effects - some more uncomfortable than the weight itself.
So what are the natural (read: drug free) options?
First, and most critically, women with PCOS must clean up their diet. Using a healthy detox program like Clean and following up with an eat-clean lifestyle handbook is a great start to eliminate processed foods, chemicals, and sugars from the diet and begin to reduce the glucose stockpiles in the blood that lead to stored fat. The PCOS diet should rely on vegetables, lower-fructose fruits, lean meats, and whole grains. If you are unsure what to eat while adhering to a "clean" diet, consult a registered dietitian for a customized program.
Second (and here's the great news!) - even moderate levels of exercise (such as 20-30 minutes daily) can improve PCOS symptoms and speed along weight loss. The most important factor in the exercise you choose is that it gets your heart rate up and is enjoyable for you to perform. Whether running, walking, swimming, lifting weights, doing power yoga, or cycling, there are plenty of great exercise options to explore - and hiring a personal trainer can ensure that you are engaged, using proper form, and motivated to continue.
Finally, consider online support for women with PCOS. Personal blogs like Maddy's PCOS Diary, compilation sites like SoulCysters, or even video diaries on YouTube can be both inspiring and community-building. The most important thing to know about the disease is that you are not alone - in fact, 6.6% of U.S. women (over 1 in 20 women of childbearing age).
As with any health problem, one of the worst things you can do is ignore the symptoms and pretend like it isn't happening. Take charge of your health and make PCOS a condition you live with, not a condition that impairs your life. Assemble a professional health team (your doctor, personal trainer, and registered dietitian) as well as a personal support network (friends, family, and online communities) and you can conquer PCOS-related weight gain.
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