Revamping

I am honestly one of the world's worst bloggers. However, with some motivation from the Evolution team, I am pulling down the entire site and revamping it with a web designer etc. We'll be up and running by the end of April!

What do you eat?

I get asked this a lot.

I'm thinking I might spend a week posting pics of what I really do eat.

TMI?

Pilates Central - Islington, London

I can't believe how fast time has flown.

Thanks to my sister, I've just spent 3 week in London attending Pilates 3 to 4 times per week.

It's been a very different experience as I have worked to fine tune the smaller supporting muscles. And it allowed me time to really focus on my body and gently address its deficits.

If you are in London and looking for a fabulous studio and even more amazing instructors, you need to go to Pilates Central in Islington.

I will update with this year's resolutions and a few new moves I picked up.

Until later!

Fi

Adventures In A Cooling Vest

My cooling vest arrived and it has been wonderful; although I think clients and class participants seem to think I have got my "mean" on, pushing them harder than usual. I decided on the Stacool Under Vest and Sylvia was wonderful in answering all of my questions and quelling any concerns.

I picked a cooling vest based on reviews on ActiveMSers. So a huge thank you to Dave for helping make my summer better.

I have been surprised at how much it has helped. I didn't realise how much my body was struggling until it didn't need to. I have been seen wearing the vest while ironing and gardening, and generally when it is too warm for me but not anyone else.

When just left alone, sitting on a chair, the vest stays cool for up to 6 hours. However, when I am wearing it, I get around 2-3 hours; less if I have doing cardio or if I'm in direct sun. I must generate more BTUs than I think.

The only modification I had to make was to spend 10 mins removing the clothing label. It was stitched on tight and very scratchy.

Either way, I cannot imagine life without a freezer and my beloved cooling vest.

Lots of sunshine to you all,

Fi

PS Oh, and before I forget, the vests are made in the USA.

Food As Fuel

My family is all about food. We plan vacations around restaurants we want to try, and usually greet visitors with "What would you like to eat?" instead of "How are you?". So for me to view food as something other than the center of my existence is quite different.

My favourite aspect of exercise is that it forces me to view food as fuel. When I exercise, I find I need to fuel my body well and thus, naturally make better food choices. Instead of a McChicken at the drive-thru, I find myself wanting a substantial sandwich with high quality proteins and vegetables.

"Diet" is somewhat of a dirty word to me, so it's not used in my household. And major overhauls to your food intake shouldn't be made overnight, unless under the supervision of a doctor or nutritionist. Instead, make small changes you can live with for the rest of your life eg this week, instead of regular pasta, I'm going to try kamut pasta, or this week, I am going to replace white bread with sprouted bread with nuts and seeds.

Whatever your change for this week, happy eating!

Fi

Update On Clean Eating

OK, so clean eating has been a little tougher than I thought. I still cannot bring myself to puree cauliflower or tofu in place of cream or coconut milk. LOL. However, switching to quinoa and soba noodles was a breeze.

We've also had some great surprises. One new favourite recipe is Almond Butter Choc Chip Cookies. I recommend an extra egg and 2 tablespoons of vanilla to give it a nice depth. It is also gluten free. When I was whipping up the first batch, I was a little concerned since it looked like runny yuck, however, 8 minutes in the oven and it was awesome!

I also made over our regular artichoke dip and it was tasty. We polished it off with celery sticks and carrot sticks.

Wish me luck for the rest of the year!

Hugs,

Fi

Power Plate Certified

I finally did it! After falling in love with the Power Plate in London last April, and working with several of you on the machine at Evolution Trainers, I finally scheduled time to go to LA and complete Level I & II Power Plate certification.

The course was very informative, and I was sore for several days but it was all worth it. I learned new programming techniques and more efficient ways to take people out of a plateau, and use the Plate to work with less mobile clients.

Interesting thing I did not know before the course: the way the Power Plate is designed, you can put as many people as you can fit on it, and each person will receive the same amount of vibrations. Very cool!

If you haven't tried it but are interested, I offer a free session on the Power Plate. So give me call or send me an email and we can set something up.

Cheers,

Fi

A Late New Year's Resolution

Nearly June, and I've finally figured out my resolution for the rest of the year. I know, late, but hopefully not too late.

I have a husband who travels frequently for work, and usually at the last minute. It has become well known that on Monday nights, I get a large pizza and eat it for the rest of the week, supplemented by burgers, and other noble takeaway meals.

Unfortunately, it is no longer possible to eat like a college student when one is no longer a college student. My body just can't cope.

So, for the rest of the year, my resolution is to eat well (and normally) when hubby is away on his travels. Wish me luck!

Cheers,

Fi

Move of the week: Kickboard Sit

I know the last thing anyone wants to do in California at the moment is get into a pool! But, one of my favourite ways of keep cool in the summer and working on my core.

The trick of this move is to keep your core pulled in tight and your spine nice and tall. If you do not activate these muscles, you will fall off the kickboard.

Sculling - Kickboard Sit - GoSwim!

I am particularly fond of this move when visiting hotels in Mexico. For some reason, they build their pools at a standard depth of 4'10" ... being 4'11", it means I am submerged if I stand vertically. This kickboard move allows me to stay in the pool and not bob up and down like a drowning rat!

Happy sculling!

The Twinkie Diet

I saw this on the news a few weeks ago; a professor of nutrition embarked on a diet experiment to lose weight while eating foods that are considered "bad".

As a result, he lost 27 pounds. However, there is no research into the long term health implications of such a diet.

The article stated:

"Before his Twinkie diet, he tried to eat a healthy diet that included whole grains, dietary fiber, berries and bananas, vegetables and occasional treats like pizza.

"There seems to be a disconnect between eating healthy and being healthy," Haub said. "It may not be the same. I was eating healthier, but I wasn't healthy. I was eating too much.""

So the diet dilemma continues. My recommendation is to eat healthy and keep an eye on your portions.

Happy eating!

Move of the Week: Mountain Climber

My favourite move this week. It works your core, lower back and hips.

You can place your hands on the bench/chair, or on the sides with fingers over the edge, or rest on your forearms.

Make sure your shoulder is aligned over your elbow.

Keep a plank position by dropping your hips a little, control your breathing, and pull up through your belly button.



Enjoy!

New in 2011

Where has 2011 gone?? I apologise for being extremely lackadaisical with blog entries, life has been going too fast for me to keep up!

One of the highlights for 2011 is I am training at Evolution Trainers in Mountain View. They have a fabulous facility with great equipment AND one of the few Power Plates in the Bay Area.



I discovered the Power Plate when I was in London last year and was thrilled with the muscle density assistance this machine can provide. If you are in London, do stop by one of the Good Vibes studios for a fabulous workout. The first session is free, but I can almost guarantee that you will be hooked and will keep going for more classes!

Looking forward to helping you meet your goals this year!

I'm working on my 2011 resolution and will keep you posted.

Fi

Finding those elusive deep ab muscles

In my classes, you'll hear me ask you to "zip up your belly button" or "pull your core in and breathe". Many times, I'll be told "I can't find my core". So, here's a quick little video produced by Prevention magazine that show you how to find your core.

Enjoy!

Fall Prevention Workshop

The thought of falling can be scary but falls can be easily prevented. So, I will be running a Fall Prevention Workshop on the 29th of September 2010 at 1:30 pm at Every Woman Health Club in Redwood City.

Come and learn:

- Why we fall

- CDC recommendations for making your home safe

- Muscle memory exercises

- Good body mechanics & body awareness

- “Kitchen sink” exercises

Please come wearing comfortable clothing and shoes.

The workshop is free to members and $10 for non-members.

Please call the club (650-364-9194) to reserve a spot.

Looking forward to seeing you!

Fiona

If it hurts, S-T-O-P!

The old adage "no pain, no gain" is very passé ! If it hurts, STOP IMMEDIATELY!

Your trainer can find a different exercise, or modify your current one. By "working through the pain", you can cause severe damage to yourself. This is not the point of exercise; exercise is meant to make you feel better, not worse!

Keep having fun!
Fi

Custom Fitness - Downtown Mountain View

Hi All!

It's been a while since I have posted, but life has been hectic but very exciting. I have just found another fabulous fitness studio to see clients (don't worry, I'm still at EWHC!). It's Custom Fitness in downtown Mountain View. It's located in the same building as Le Boulanger and for you tech-people, it's downstairs from Mozilla.

For you guys out there, you'll be pleased to know this is an unisex facility but does not look or smell like a regular gym!

As you know, I am very fussy when it comes to studio space, so this has been a wonderful find. Initial consultations are always free, so call me to schedule a session.

Tel: +1 650 996 5451

See you soon!

NCPAD's 14 week plan to a healthier you

Happy Monday to you!

For those of you who have email access but have a more difficult time accessing an adaptive fitness trainer, the NCPAD (The National Center onPhysical Activity and Disability) will be starting their "14-weeks to a healthier you" program soon (ie in a couple of days).

The program is delivered to your email inbox. However, the feature I like best about this program is the fact that you can contact them directly if you need assistance with the exercises and adaptations needed for you. The follow was in an email sent to me today:

"We provide a number of modifications to the exercises you will receive each week in order to meet differing needs, but it would be impossible for us to predict what would be best for each of you. That is why we are standing-by waiting for your e-mails (ncpad@uic.edu) and phone calls (800-900-8086), Monday through Friday during the hours of 9:00-5:00 CDT. Just specify that you are participating in the 14 Week Program and schedule a conversation with one of our coaches. We will also have someone available for live chat during these same hours."

This program is free and you can sign up by clicking here.

Cheers,

Fi

Certifications and other housekeeping ...

It's a gorgeous Californian Sunday morning and I am procrastinating, so I thought I would complete some blog housekeeping. I will be the first to admit I have not been has prolific as I had planned.

First off, I get to display my ACSM logo (or as they call it "identity mark").


Secondly, since I've been carrying on about picking the correct trainer for you, I probably should list my fitness credentials:

1. The most important is, I am a certified ACSM-HFS. I know, so many letters; my husband hasn't quite figured it out yet. The mumbo-jumbo stands for "American College of Sports Medicine - Health & Fitness Specialist". The ACSM conducts extensive research and has some pretty strict guidelines and expectations of their members and their skills and services. They are the gold standard certification for fitness professionals. For the most part, you will encounter an ACSM-CPT, which is an ACSM Certified Personal Trainer.

2. I have an AA in Adaptive Fitness Therapy from Foothill College in Los Altos Hills, California. I trained under Dr Karl Knopf, who is a guru in senior health and fitness.

3. I also have a Certificate in Adaptive Aquatics. Even though I am Australian, I never thought I would enjoy water exercise, let alone what is usually termed "aquarobics". More on this subject in later posts, but if you have a class near you, give it a try, you will be pleasantly surprised.

I think that about covers it. My PhD is, as you have probably figured out, in a non fitness related field. I am a social scientist (historian) by training.

Sending you lots of Californian sunshine!

Fi

Where I am training ... as of March 2010 ...

Hi All!

I've received a few emails asking me where I am training this year. I apologize for not posting details sooner.

For the ladies, I am at Every Woman Health Club in Redwood City. It is a gorgeous little gym near downtown Redwood City. Things I love about it are:

1. No pushy sales people. Stephanie and Anne started this gym to support women and their health goals. So it's all about getting and staying healthy, not plans and supplements and stuff you just don't need.
2. It smells nice. No sweaty gym smell here!
3. I don't have to be one of those pushy sales people - I am there to take care of my clients.
4. Fantastic classes. All the instructors are extremely well qualified at what they do and the classes are small and very friendly.
5. Flexibility. You don't have to be a member to train with me, but if you choose to be a member, they do have various levels of memberships and payment plans to suit your needs.

For the men, I am still looking for a studio that fits my/your needs. I am off to see a few places this week, so watch this space.

In addition, I still do limited home sessions.

Cheers,
Fi

Finding the right trainer for you

An article in Chron Sports Running Notebook section noted “Consumers are more conscious of their finances than ever,” said Dr. Walter Thompson, lead author of the ACSM's trends survey. “If they're going to work with a fitness professional to improve their health, they're going to do their homework and find someone who's educated, experienced and certified by a reputable organization.”

I believe finding a trainer that is just right for you is extremely important. Not only can they develop a plan that is perfect for you and your goals, you also need to find someone that you enjoy spending time with. It is a very personal experience.

One of my clients stated the situation perfectly last week: "It is not that the average personal trainer gets up in the morning, comes to work and plans to hurt you, it just happens because they don't know what it feels like to be in pain all the time." A body that is fighting a chronic condition and/or aging is not going to feel like a 20-something's. Sad, but true. However, you want someone who had help you fight back gracefully.

As a trainer, I probably ask as many questions of my potential clients as they do of me, to see if I can help the achieve their goals. I firmly believe in the concept of knowing how the other person feels and goes through before you can offer any advise and support. For example, if you were a marathon runner or if you were training for Mr/Ms America, I am probably not the best trainer for you. I don't know how the body feels when it goes through that sort of exercise and, wear and tear. However, if you wake up sore and want to feel less sore each week, I can definitely help with that.

The ICAA has published a fantastic questionnaire to use when selecting a personal trainer. I think all the information is totally applicable even if you are not an older adult. Going into a gym for the first time is intimidating, but do not let them bully you into anything or anyone you are not comfortable with. You are the consumer.

A client who has just recently signed up with me did something wonderful, that I now think should be the gold standard in choosing a trainer; she interviewed each person at the gym she wanted to work out in and then made her decision. It is so simple and incredibly effective, yet it was the first time I (and other trainers I told) had seen it.

Happy training!

Fi