Lisa DeRosa's Blog

I am turning 60 this June. Its hard to believe that time has passed so quickly, yet I am looking forward to this awesome milestone in my life. I want to share in my celebration. Any clients of the past, and anyone who is not training with me now, is invited to join the fun. The Edge and I are offering two half hour sessions for 60.00!!! You must purchase these sessions prior to June 11th (m b'day) and use them within 60 days of purchase!! If you know of someone who might want to get the feel for what its like to work with a trainer, please tell them about this offer. Know anyone in Milford who is feeling like 60, yet isnt even close to it?? Tell them to call the Edge. Do YOU need to rev up your routine?? Call!!!! Tell the front desk you want to join the celebration!!!! SIXTY!!! BRING IT!!!

Dear Mark: Chronic Cardio Dear Mark, I’m still having a hard time understanding what “chronic high level training” is, exactly. How much is too much? Is there a heart rate zone you guys can give me? A time limit? Am I overthinking this?? Thanks, Charlotte, for posting this question last week. As is so often the case, another MDA reader (hats off to you, Mike OD!) offered great advice. We thought the question was well worth revisiting. First off, let’s investigate the concept of chronic cardio. Intense cardio as we commonly think of it today means long stretches at a sustained heart rate in the 80+% range. The fact is, our hunter-gatherer ancestors didn’t ramp up their heart rates significantly for over an hour every day, and I don’t think we should either. They walked at a very low level of exertion, burning almost entirely stored fats. Once you get into the zones where less fat is burned and where there’s a big dependency on glucose to fuel muscles, your body goes into a less efficient mode of fuel oxidation. There are biochemical costs associated with this shift. Your muscles and liver can only hold 500-600 grams of precious glycogen (stored glucose) at any one time, which means about 2 hours’ worth for the best trained individuals and less for most people. That means that to come back and work out hard the next day requires at least 600 more grams of carbs every day. That’s just too much glucose and insulin to deal with every day. I don’t recommend pushing this limit or even approaching it. Why bother? This kind of training (and diet) raises cortisol levels, increases oxidative damage, systemic inflammation, depresses the immune system and decreases fat metabolism. About the only thing good it does is improve cardiac muscle strength – and even then you get too the point of diminishing returns fairly quickly. As you know, I recommend a different approach that more accurately mirrors what we evolved doing. In those simpler (but not really “good old”), primal times, we spent several hours a day engaged in low level activity. A few times a week, caveman/woman life required brief spurts in high intensity anaerobic mode to run from various predators, hunt down dinner, engage in “play” etc. Each of these modes resulted in its own unique and very positive growth response. This pattern, for most of us, isn’t easily replicated as a result of our busy lives. Instead, I suggest anywhere from 30 minutes to an hour of low to moderate level aerobic movement such as walking briskly, hiking, cycling, etc. It doesn’t need to be every day, but at least a few times a week is important. The goal during these sessions is to maintain the zone that burns mostly fat. For very fit people, this could be as high as 70-80% of your maximum heart rate, but we’re really talking 60-70% for most people. The benefits of exercising at this zone are numerous and the risks minimal. It’s the ideal level of activity for decreasing body fat, increasing the capillary network, and for lowering blood pressure and reducing risk for degenerative diseases, including heart disease. Add to this routine a few anaerobic, “interval” workouts once or twice a week. Weight-bearing, anaerobic bursts are the best training for building muscle, and lean muscle mass is critical to health. It also increases your aerobic capacity, natural growth hormone production and insulin sensitivity. Traditional running sprints are one option, but we presented several others last month for your perusal. Put your all into it for 20-40 seconds and then rest for two minutes or so between “sets.” You can start out with three or four bursts and work your way up to as much as eight. As always, get in some warm up time and stretches afterward. It’s no fun pulling a muscle. Finally, working all muscle groups through dynamic strength-training sessions (ie: lifting weights) a few times a week helps further build and maintain muscle mass, insulin sensitivity and growth hormone release. Finally, let me add that I’m not trying to squash anyone’s passion for competing. As a former competitor myself, I totally “get” the drive to compete. Do I think that mode of existence is healthy, particularly in the long run? Not really, but I still understand what brings people to it. I simply want to convey that certain and sometimes significant health compromises are inherent to competition training. If anti-aging, longevity and robust excellent health are your primary goals, high-level training isn’t the best way to achieve them. Now, for those who aren’t into the competition mission, you have the advantage of making your fitness routine and health about ideal balance. And I’m a true believer in achieving the balance that allows people to live the longest, healthiest lives possible. Thanks for your questions, and keep them coming! Abraaj Flickr Photo (CC) Read more: http://www.marksdailyapple.com/chronic-cardio/#ixzz2R73CVNDr

I am reposting this blog from "Just Eat Real Food", whom you can 'friend' on Facebook if you'd like.  I wish that more people would understand how easy, how important, eating healthy food is.  Your entire body reacts to the nourishment [or lack of] within the foods you feed it.  Why feel less than the best you can??  Why look older than you are?  It doesnt take much to change your eating habits.  Once you do that, the changes begin internally.  Once your internal organs have rid themselves of the junk, you will not only feel better, but will look better.  

"Just because it's low in calories, or "zero points" or whatever other method you use for your food does NOT mean it's good for you. Chemicals are bad. Processed trash is bad. Aspartame is horrific. Things that say "fat free" or "sugar free" on the label are chemical shit storms. Stay away from them. Your body is naturally full of chemicals. When you start consuming various chemicals that don't naturally occur in your body, you upset the balance. I could go off on a laundry list of science blah blah that would bore most, but the fact is, there's a reason that humans have been around for hundreds of years and within the past 50, we have seen an unprecedented spike in obesity that has never been documented historically. We are eating things that our bodies were never designed to eat, and we are paying the price. 

Losing weight is not the same as being healthy. Weight loss is a side effect from both healthy and unhealthy choices. You know as well as I do that there are more unhealthy weight loss methods than I could list. Make sure that you're not just losing weight, but choosing health"

I suggest that all of you google, "Paleo Diet".  There's a plethora of information on this amazing way to eat.  Shedding pounds becomes the norm as your body adjusts ingesting health.  I have yet to meet someone who hasn't made adjustment to their eating habits after trying Paleo. Even if this way of eating is somehow 'not for you', [which I really can't imagine], you will still walk away with a better understanding of food;  how it helps and how it hurts.  

Good luck and good eating!

This past month the gym where I work, The Edge of Milford, put together a fundraiser for a 61 yr old man who was diagnosed with lung cancer.  The man, Cliff, happens to be one of the top trainers in the company.  Because of all the generosity of our members, we raised over eight thousand dollars for Cliff and his family.  The outpouring of compassion and love was overwhelming; the efforts on the part of our corporate offices to help us put this fundraiser together just goes to prove that we are all a team.  I am proud to be a member of such a great company.  

That having been said, I want to tell you more about Cliff.  He was a smoker for years.  Thirty something years at two packs a day. A tough habit to beat.  Approximately 10 yrs ago, Cliff made a total lifestyle change;  he realized he needed to lose weight and get healthy. His weight, his smoking, his unhealthy lifestyle were going to kill him if he didnt.  He succeeded by changing his poor eating habits for healthy ones, quitting smoking and embarking on a weight training regime. He became a specimen of health. When Cliff was diagnosed with cancer four months ago, his bad habits of the past had caught up with him.   Everyone was shocked.  Here was a man who was as fit as could be.  Healthy! Strong!   A Trainer!!  How could it be possible?  Isnt exercise supposed to keep you healthy??  Ward off disease??

If Cliff were not in the amazing physical shape he is in, he would never have been able to endure the treatments he has had to go through. Because of the health of his heart, his mind and his body, they have been hitting him with the most radical treatment they can.  His habits of the past could not be changed, but his ability to fight back has astonished even his own doctors.  Had he not been as physically fit as he is, he wouldnt have had the stamina to do what he is doing.  Kicking Cancer to the Curb. Cliff's regimen of healthy living and regimen of weightlifting is the ONLY thing that his doctors can attribute to his amazing ability to battle this disease.  Yesterday, and I swear this is the truth, he was out mowing the lawn.

Exercise and diet are NOT a cure all, but they might just help save your life.  They aren't a magic bullet, but they sure are your best defense in guarding against disease, and helping you to fight tooth and nail through the health obstacles that life throws your way.    

I wish Cliff a continued success in the biggest battle of his life.  I wish for the rest of you to open your eyes, put on your sneakers and get to the gym.  It might just be the best gift you've ever given to yourself. 

Throw yourself a life preserver.

For me, this winter has been a blessing.  Temperatures in the mid-forties....little snow....a reprieve from last year's unrelenting onslaught of Mother Nature.  I don't know about you, but I could handle this kinda weather every winter!  I even found that the usual winter comfort food cravings didnt hit as hard as most winters.  I also discovered my new, favorite, good-for-you sweet food.  Garnet yams and Jewel yams.  The most fabulous, sweetest, delicious food I've ever had [besides cheesecake].  Mostly sold at Whole Foods, they are worth the trip.  

I also discovered a new breakfast shake.  It's called Rockin Wellness. {can only be purchased online}  I mix it with a supergreens powder and frozen berries.  It has changed my mood, my focus and my energy levels. It has also reduced my sugar cravings, which for me, is a big plus!  If you are looking to start your day off right, I would suggest you check out the product.  I am not a salesperson for Rockin Wellness, nor do I have any affilitations other than the fact that I believe in the product.  If I can pass on a discovery that has made a substantial difference in my life, then I am happy to do so.

I wish you all a wonderful March and will talk to you all again in The SPRING!!  

To your health,

Lisa

A new year...a new beginning?  Or a resolution to continue the journey you began last year??  Whichever you choose, I wish you success.  

Last year was a fabulous one for me.  I had the joy and priviledge of having a client who made 2011 her  year and has so far, lost over one hundred pounds.  I have another client who lost over forty pounds,  transforming herself through her nutritional habits and exercise regimen and wound up the winner of the "Edge Revolution" [which is our club's spin on the  Biggest Loser contest].   Although I chose these two to highlight,  I am proud of all of my clients;  the ones who sweated and worked their butts off through 2011 and the one's who are just beginning their journeys as 2012 commences.  You are the reason I do what I do.  Thank you for having faith in me, putting up with me and thank you for your dedication .  You are all awesome.

To all of my clients, past clients, friends, acquaintances, subscribers to my newsletter, may you all have a wonderful 2012.  

To a Happy Healthy New Year.  Yours in health,

Lisa

The season is changing once again.  As usual, the Summer slipped by too quickly and Fall has hit us with our very first snowstorm.  I am not a winter girl;  I am not fond of cold air, I don't enjoy winter actvities and I miss the long days.  I'm sure that many of you are nodding your heads in agreement.  Let me continue then.  I also tend to change my eating habits, from  enjoying and savoring the fresh fruits of summer, light salads and cool, refreshing beverages to gorging myself on  carbohydrates such as pastas, hot chocolate and thick, creamy soups with a chunk of crispy warm bread......... These are my "comfort foods";   the foods that "help" me to "get through" the winter.  I tend to move around less and would rather cuddle up with a blanket and a good book in front of the fireplace.  This winter stuff doesnt really seem too bad after all, does it??  Good food??  Warm blankies??  A nice cup of hot chocolate??  

Now for the facts.  The average person gains 7 pounds during the Fall/Winter months.  Due to the lessened physical activity and the changes in eating habits, we gain an average of two pounds a month.  Let's break the cycle this season.  

Start by commiting to exercise.  There is no excuse.  Even five minutes of phsical exercise, five times a day, is better than none at all.  I know you can find five minutes here and there.

If you have the time, get a friend and buddy up at the gym.  Commiting to working out with a friend helps you to commit to yourself as well.  

Keep a journal of what you eat.  As silly as it sounds, journaling has proven to help people stick to eating healthier if they write it down.  

Find a healthy alternative to the comfort food you like.  Hot chocolate?  Drink herbal teas with stevia to sweeten it.  Bread?  Make your own with whole grains.  Butter?  Try Coconut Manna instead.  Its delicious!  Popcorn??  Buy the fat free kind and drizzle with coconut oil!!!   

If you change just a few of your habits this winter, they will eventually become a part of a healthier lifestyle......and a thinner you come Spring!!

Wishing you all a Happy Thanksgiving......[.full of skinless, white meat turkey, lots of steamed veggies and a small side of stuffing!!]

Lisa

 

 

 

You would think by the time you were my age, you'd seen it all.  This week certainly has proven me wrong.  We began the week with an earthquake and ended with a hurricane.  Surely a new one for me.  I do hope all of you made it through both of these wraths of Mother Nature unscathed.  For those who did not, my prayers are with you and yours.

September is here.  The kids are going back to school and the excuses for not working out are coming to a close.  The holiday season is just two months away and before you know it, a new year is upon us.  Wouldnt it be nice to ring in 2012 twenty-thirty pounds lighter??   With  proper nutrition, a good workout regime and determination, it is easily accomplished.  We are only talking one and a half to two pounds a week;  Easily done if you follow the right path.

Go to a gym....get a complimentary fitness consultation.  Hire a trainer for an hour a week.  A trainer will keep you focused and hold you accountable to the goals you've set for yourself....  If you have self-motivation, then keep a food diary of everything you eat.  Cut out bad carbs and sugars, replace them with fruits and veggies.  Small changes yield big results.  Start walking!!  Get on a treadmill or walk the dog.   Exercise can really be fun if you let it be.  Start out slowly and increase your workouts over time.....Don't set yourself up for burnout.  Exercise with a friend; honest, it can really be fun!!

I hope you all have a wonderful month.  Wishing you health,

Lisa

 

 

 

After a long and grueling winter, Spring has finally perked her head up through all the snow.   Time to open some windows, get some fresh air and begin spring training!!  

The greatest pioneer of physical fitness and daily exercise, Jack Lalanne, passed away this last Sunday at the age of 96.  He was an inspiration to us all, and holds a special place in my book of memories.   As a child, my mother and I would religiously turn on the black and white Zenith TV.  We'd give it a few minutes for the blank screen to warm up and produce a snowy picture.  We would adjust the rabbit ear antennae and wait impatiently for our favorite show, Jack Lalanne.   Within a minute or so, there he was.   We thought he was cute, Mom and I.   I think Mom moreso than I.  Heck, I was only five.  He talked really fast,  and I had a hard time grasping his words, but it was more fun to do his exercises with my mom anyways, so I didn't really care much about what he said.  He did "Jumping Jacks"; an exercise he invented.  Mom and I did them with him, or at least we tried . He even did facial exercises because, as he pointed out, we DO have muscles in our face and they need to be exercised as well.  This was our favorite part.  We couldn't stop laughing as we watched each other making the most hideous of facial expressions.  We did those exercises the best, I think. When he did his fingertip pushups though, we just kinda sat in amazement and watched.  Neither one of us attempted those.   To me, he was an old man...musta been in his mid thirties at least!!  He oughta be careful or he could hurt himself, I thought...but he never did.