Can resistance training increase brain power?
Recent research says, "Yes!"

A dear client of mine, and someone who I admire for her inate intellectual capacity, shared a very interesting Los Angeles Times article with me last week.  The title of the article is “Dumbbells make you brainy.”  According to the article written by James S. Fell (L.A. Times article), “A growing body of evidence shows that regular exercise – be it resistance training or aerobic – helps ward off a host of cognitive impairments and enhances brainpower all life long.”

In addition to the obvious health benefits of cardio and resistance training, it’s clear to me that exercise can go a long way towards warding off depression and helping us to cope with stress.  I’ve taken numerous continuing education units on how to avert (or possibly reverse) osteopenia and osteoporosis using resistance and plyometric modalities (including mini-trampolines and vibration plates).  I’m so pleased that Michelle Voss, Assistant Professor of Psychology at the University of Iowa and lead author on a 2011 review of the effect of exercise on cognition has research that provides some very compelling evidence showing the brain benefits of resistance training.  You can find additional details here: Exercise And The Brain: Pumping Iron To Pump Up The Gray Matter.

So instead of relying on cardio alone in your workouts, add a little weight to the matter!  Visit My Health Studio for a free class… A weight has been lifted!

Limited Time Offer – Ends Tonight at 11:35 P.M. Only $19 for One Month of Unlimited Classes from the MHS Walk-in Series – My Health Studio and Bogopod
For New Class Participants and Those Who Haven't Taken a Class in 3+ Months

LIMITED TIME OFFER FROM MY HEALTH STUDIO AND BOGOPOD!  If you’ve never taken a class at My Health Studio, or if you took a class with us 3 months ago or longer, have we got a deal for you!  Click on the link below and get one month of unlimited classes from the MHS walk-in class list for only $19!  Feel free to share this on your Facebook page by clinking on the Facebook “Share This Deal” link.  The deal will be active until Monday night at 11:35 p.m.  Here’s the coupon link:  My Health Studio Bogopod Link

Perceived Exertion
How to know when to stop!

If you’ve ever trained with me at My Health Studio, as you’re huffing and puffing during an exercise, you’re accustomed to hearing me ask the question, “On a scale of 1 to 10, where 10 means you feel like you’re dead, what number are you at?”  When the response is an out-of-breath grunt, I know it’s time to adjust.

When you’re exercising alone, it’s important to keep an eye on intensity.  It’s essential to work at a pace that is taxing enough to help you reach your targets, but not so difficult that you turn blue and faint!  One of the best ways to do this is to use a Perceived Exertion Scale.  Perceived exertion is how hard you feel your body is working.  The standard scale in personal training is the “Borg Scale of Perceived Exertion.”  If you would like information on that particular scale, just plug it into any search engine and you’ll find out more than you want to know.  In the meantime, I’ve looked at many PE scales and combined them to come up with one of my own tongue-in-cheek versions (see below).  In general, for most exercise sessions, it’s okay stay at around a 6.  If you’re doing “HIIT” (High Intensity Interval Training), your recovery should be between 4 and 5, and your intensity blasts should be approximately 8 or 9.  I do not recommend working at a 10.  For extended, measured workout sessions, keep the Perceived Exertion level at 5 or lower.

• Level 1:  I’m lying on the sofa, watching TV and eating cookies and ice cream.  I am not at all uncomfortable. 
• Level 2:  Now I’m I’m standing eating cookies and ice cream and I’m still very comfortable. 
• Level 3:  I’m feeling guilty, so I’ve decided to march while eating my dessert.  Now I’m breathing a bit harder.  After all, it takes energy to march in place and swallow! 
• Level 4:  I’ve finished my dessert, but I’m still marching.  (I’ve heard that if I move while I eat, I won’t gain weight! – hee hee)  In fact, I’m sweating a tiny bit, but I can still easily carry on a conversation. 
• Level 5:  I’m bored from marching in place, so I’ve decided to lift my knees high and sing while marching.  I’m sweating a bit more, but I’m comfortable enough to continue a conversation (between belting out tunes)! 
• Level 6:  I’ve stopped singing, but I can still talk (sort of).  However, I am slightly winded. 
• Level 7:  I’m sure I can still talk if I tried, but I don’t really desire to.  Singing is out of the question.  I’m sweating like a piggy! 
• Level 8:  I can no longer sing or speak intelligibly.  I can grumble in response to questions and can only keep this pace for a brief period of time. 
• Level 9:  I think I may depart from this life soon.
• Level 10:  I have departed.

Lose Weight Affordably
Join a Team at My Health Studio

Here’s to a Happy New Year and to achieving our hopes and dreams.  The future is filled with endless possibilities!

Many of you have heard me say that “potential is only potential unless acted upon.”  We all have within us the potential to succeed, but how do we turn the promise of what can be to what will be and, most importantly, what is!  In my quiet time over this past holiday season, I’ve been contemplating ways we can harness our potential.

Another of my personal “truisms” involves the power of a team.  Had it not been for this precept, I would not have been able to manage the skirmish between my love of food, distaste for exercise, and my dissatisfaction with the resulting havoc both those patterns had on my body, mind and spirit.  When left to my own devices, I experienced repeated failure…hence, the team.  When I was finally ready to seek assistance and held out my hand for the next person, success came.

Finally, harnessing potential involves commitment.  I’m developing several teams in which each member will enter into a contract with fellow teammates… a treaty, so to speak.  If you will make this promise to one another, I will pledge to you my absolute belief in your success.  You will do the work; I will be your encourager and facilitator.  Those that have experienced success with me can attest to the fact that I will work diligently on your behalf.  When you do fall (we all fall from time to time), I will help you to return to your feet and lead you back to the path.

It is in this spirit, and with these principles in mind, I have developed a team approach to conquering those habits that hold us hostage.  Here’s the plan:

1. I will be forming several semi-private personal training groups (no more than 4 in a group).
2. Each session will be one hour, with the first 15 minutes consisting of body composition, and discussion of some useful tools for getting and keeping weight off.
3. If you book in January, the cost will be only $15 per person, per session (4 weekly sessions paid in advance – $60).
4. You must commit to all four sessions.  If you are unable to attend, you forfeit the session.  (There are no make-up sessions.)
5. In addition to body composition and weight loss tips, each session will include personal training including TRX, weights, bands, balls, etc., as well as other movement, exercises and activities.
6. Time slots are limited and, remember, you must book in the month of January to get this price.

 
Remember…

• Harness your potential.
• Develop your team.
• Make a commitment.  Enter into a contract with teammates.

Wishing you health and success in 2012!

If you would like to join a team, call us as soon as possible at 818.889.3737 or email getfit@myhealthstudio.com.  We’ll contact you with available time slots.

TODAY’S NEW DEAL – MY HEALTH STUDIO COUPON (Time Sensitive)
Only $20 for 5 Fitness Classes!

This is an awesome deal for high-quality fitness and dance aerobics classes!  Enjoy everything from Zumba® to mini-trampoline jumping, adult tap dance, TRX fit camp, cardio aerobics, yoga and more.  Even after this deal is done, the pricing is great!  The studio is clean and offers a welcoming family atmosphere.  Our instructors teach at our studio as well as in the big clubs.  We hope you will check us out.  This offer will only be available for a total of 3 days. 

To access this deal, visit:  www.todaysnewdeal.com

Hope to see you soon!

TOYS FOR TOTS KICK-OFF HOLIDAY BOUTIQUE
Start Your Holiday Shopping Early at My Health Studio - 11/5/11 - 10:00 A.M. to 2:00 P.M.

Arrive at 10:00 for your no-cost, no-obligation body composition on our state-of-the-art InBody 230, or learn about the awesome technology of the bodybugg.  Spend some time discussing your fitness goals with our NASM staff and investigate the coolest, easiest food measuring device ever!  Our masseuse will be in from 11:00 to 1:00 giving short massages.  Our boutique tables will open at 10:30! 

You will find everything from jewelry, high-quality linens and comfort wear for the bed and bath, wickless candles, bags and purses to pre-made, stamped cards.  We will have a licensed esthetician with the most state-of-the-art skin care solutions.  All of our vendors for this boutique have made a donation to our Toys for Tots drive.  We hope you will too.  Please feel free to bring an unwrapped toy!

The Best Tramp Class Around!
Just Jump 4 Life! (Taking Your Workout to New Heights!)

Don’t let the term “trampoline” scare you away! Check out this class Thursday nights at 7:00 P.M. at My Health Studio.  Gain the incredible benefits mini-trampoline jumping can offer:

• The fitness trampoline provides the optimum platform for exercise
• Bouncing increases lung capacity, strengthening the entire cardiovascular system
• Helps to circulate the lymphatic system
• Improves balance with every bounce
• Lubricates the joints and reduces impact forces on bones
• Bouncing keeps you strong and balanced regardless of age.

Great music and lots of laughing! This is a whole body workout!

Purchase Your Holiday Gifts Early and Help Toys for Tots!
Saturday, November 5, 2011 ~ 10:00 a.m. to 2:00 p.m.

You will find everything from jewelry, high-quality linens and comfort wear for the bed and bath, wickless candles, bags and purses to pre-made, stamped cards. We will have a licensed esthetician with the most state-of-the-art skin care solutions as well as a masseuse and fitness expert. You’ll have an opportunity to experience a no-cost body composition assessment on the InBody 230 and learn about the awesome technology of the bodybugg. All of our vendors for this boutique have made a donation to our Toys for Tots drive. We hope you will too. Please feel free to bring an unwrapped toy!

Fat Burning Strategy No. 4: Modify the Exercise
Keep Your Muscles Guessing!

When I go into the gym, I typically see folks performing the most common exercise “staples.”  The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get my point…

While these reliable fitness essentials are effective, find creative ways to modify these familiar movements to provide challenge to your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

Fat Burning Strategy No. 3: Use Active Rest
How Long Should You Rest Between Exercises?

Every minute of a workout is an opportunity to increase intensity and burn more fat.  Don’t waste precious minutes sitting and taking long rest periods between exercises.  Those who train with me at My Health Studio are used to hearing my request to have them pace between exercises in a circuit.  While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Perform an activity such as brisk pacing, knee lifts with punches or side-to-side ab twists for 30 seconds between exercises to turn your regular workout into High Intensity Interval Training.