I spend this past weekend as part of the assistant team at the IDEA Personal Trainer conference in Alexandria, Virginia. The market place was my assignment for the weekend where I had the pleasure of pointing everyone interested in purchasing DVD's, books, and IDEA clothing in the right direction. Linda and I made a fun team and had a wonderful time meeting many new personal trainer, business owners, presenters and old friends alike.
While away from “my” market place, I was able to enjoy many of the educational sessions offered during the conference weekend. Here are some highlights of the sessions I attended:
- Pete McCall's Anti-Aging Program Design Techniques, addressed how a sedentary lifestyle and repetitive movements can impact our fascial development while aging, leading to loss of joint mobility. He demonstrated how to apply purposeful movement training and plyometrics can positively affect the aging body.
In the workshop with the BOSU, Mobility and Stability for Active Aging, we explored how important it is to stay functionally fit to perform everyday activities and ways to stay fit in your daily life. There is where I met Pete, a 81-year old personal trainer and an inspiration of vitality and healthy living.
The CoreFitnessRoller (CFR) invented by Darya Bronston, has been on my list of items for the HEYlifetraining studio for a while. Darya, Annovium Products and Nora St. John, Balanced Body gave a in-depth session on how the CFR combines core work, strength training, and aerobic conditioning all in one while challenging your balance. Are you ready to take the challenge?
In my session with Douglas Brooks, Functional Program Design, we learned how to build athletic training blocks, maximizing multiplanar movement and developing power in ones workout.
NASM Barefoot to Parkour, taught us we how important it is for runners to develop foot strength and flexibility, as well as running efficiency. Combining science of human movement and developing progressive workouts for the athletes as well as the fitness enthusiast.
In the Strength in Numbers session, I experienced the Lebert Buddy System and explore how body weight training can provide virtually unlimited program designs. Will you be my buddy next time you come to HEYlifetraining?
The session Balance Training for Older Athletes – Boomerthlete by Michael Rogers, caught my eye. We explored the need for our older athletes or healthy adults to incorporate balance-specific training, which may improve performance, prevent falls, and prevent injuries. Here is where I met John, a 78-year old Astanga Yoga teacher and President of the Tysons-Pimmit Library in Virginia. Judging by the picture can you tell we had a lot of fun!?!?
Tired but Inspired I returned home, glad I was able to experience the friendships, energy, and inspiration from everyone around me.
See you next year IDEA.
It feels like a flash back to the year 2010 in the Washington, DC area. We currently experiencing the biggest snow fall of the season 2012/13.
Remember to …
take breaks from shoveling – don't have to do it all at once
stretch you knees (knee into the chest) during your breaks shoveling
take little loads if you need to lift the snow
most importantly “Have fun”!
Take a look at my video to help you shovel your snow and stay injury free.
Happy Snow Day!
With Valentine just around the corner why not celebrate
with health and fitness?
Purchase 5 Pilates, Personal Training, Nutrition sessions at HEYlifetraining Pilates & Wellness for $405.00 (a 10% discount)
Use promo code VAL5 and get 10% off at http://mkt.com/heylifetraining the discount will apply at check out.
Offer expires February 16th, 2014, session valid until six months from date of purchase
As promised a few months back, here is the big reveal of Lori's total body transformation and her success story to lose 82 lbs
82 Small Changes
Lori, 33 decided it was time to make a life long change to a healthy and fit body
Lori's Goggle search led to me and convenience was the key for her workout, as she works one hour away from home. Too much time is spent on commuting rather then exercising. The exercise studio was right in her office building and during her lunch time we set up our first appointment.
Lori was clear on her goals, lose weight and get in shape the right way. No gimmicks, no funky diets, and no short cuts. Never mind that Lori plays football and softball during the week and as an architect also renovates her own house – she does the actual manual labor of her renovation.
As a natural athlete, Lori has an incredible strong body and after leaving college she started putting on weight without noticing it, at first. Entering the workforce kept her busy and exercise fell by the wayside. Several attempts followed to lose weight but it always came back or she just gave up and returned to her old habits.
This time, Lori did everything possible to take away all of her excuses. “Sure, I had tried changing my diet in the past, but this time I looked back at what changed when I first started to gain weight... I had stopped moving. All along, I was making excuses- I had too much work to do; I need to meet friends for drinks; anything to convince myself I could stop…. I realized that I needed to change. There was no reason that I didn’t deserve to have the body and life that I wanted because it was 100% in my control”.
After our initial meeting we had a game plan. Lori's goal: “I want to survive”. Lori knew it was going to be hard but thought: “She couldn’t let me die on the gym floor, could she? (I still remember driving home that night, hitting traffic, and being worried about whether I could still move my legs to hit the brakes!) By 7:00 pm the following night, when my friends started calling me T-rex because my arms were so sore I couldn’t straighten them, I was seriously wondering what I had just signed up for… but then I just kept reminding myself that this isn’t supposed to be easy.”
My goal for her: Lori needs to find her inner athlete again.
We set up appointments once per week with me and she committed to walking 4 days per week for 30 minutes on her own. Lori thought, “Ok, I can do that. It’s only a walk around the block. I would walk… and it was uncomfortable. My calves hurt, my thighs would rub. But I just kept moving my feet and not thinking. I just kept moving.”
Her workouts included everything from athletic workouts to Pilates. However, nagging bursitis made things challenging at first; but once she started losing weight the pain went away. Athletic workouts are an easy task for Lori, as she has the skills all she needed was endurance. During our time together we focused on Interval Training to keep workouts fresh, challenging and blast the fat. During recovery weeks we added Pilates into the mix, as initially Lori also suffered from back pain.
Lori started to keep a food log as well, which I could access, make recommendations and help her improve her eating habits. One habit at a time. The first week she lost 7 lb by just changing to more fruits and vegetables. In addition, we took monthly pictures and measurements to keep track of her progress, as well as a monthly weigh in.
Food, an athletes friend
Looking at Lori's food log, it became clear that she did not know how to fuel her body for performance and life but ate whenever she was hungry or had time or whatever was around to eat. This needed to change!
Lori had told me: ”I didn’t want this to be something I could quit. I don't want to go on a diet.
The changes were small… all about habits. Eat more often. No processed foods. It was about planning what I was going to eat so that I didn’t fall back into those old habits.”
This was a challenge at first, as I now wanted her to bring her lunch and snacks to work instead of going to the deli and eat whatever they had that day. Her anytime meal included: A variety of vegetables, some fruit, protein and healthy fats, for instance Avocados and Nuts, as well as at least 8 glasses of water during the day. Her post workout meals where higher in protein and we added starches to her mostly vegetable food choices.
The changes were small… all about habits. Eat more often. No processed foods. It was about planning what she was going to eat so that she didn’t fall back into those old habits. Lori learned what foods worked best for her.
Lori's small changes looked like this: “In the grocery store I noticed that I shopped on the perimeter- vegetables, dairy, and meats. The only time I headed to the middle was for my peanut butter. It made life much simpler."
"I also created a routine with my meals," she points out. Breakfast is still the same basic formula- protein, fruit, carb, and a fat. In my world this was cottage cheese or an egg, a banana or apple, a low fat multigrain English muffin with a little peanut butter. Lunch was always safe if I stuck to salads and dinners were a protein, a good fat, and two vegetables. I soon realized that I didn’t miss the “bad” foods. I actually started to feel so much better changing the quality of the food I was eating”.
One foot in front of the other and for one year I created workouts, meal plans, running strategies, recovery strategies for Lori. I will never forget when Lori sent me a picture of her scale which showed 199lb. The first time since college that she had seen this number. Recovery weeks focused on easier workouts and letting the body repair itself. Pilates made a terrific complement to her new found passion, running, as it helped her with her running posture, alignment and core strength so important in staying injury free.
Lori reflects: “And now, a little more than a year later at 33 years and 82 pounds lighter, I look back and think that this has been a fantastic year. I never imagined that accomplishing something I thought was so large, could be done by so many little changes. Together, they all added up to one great accomplishment.”
Sure, there were times when it was hard and I started to believe that I couldn’t do something. But I was able to choose to push those thoughts aside because I knew that Heike never doubted that I could do it. All I had to do was listen and with her support I have not only lost the weight, but I have also run a 5k (with tears in my eyes at the start line because I couldn’t believe that I was actually out there running), a 5 mile race, a 7.5 mile race, three 10 mile races, and even a half marathon.”
Lori's biggest reward has been sharing this experience with her friends and family. She is excited: “We have started an office running group (I am the girl that said I would only run if someone was chasing me with a gun!) I run weekly with an old college friend and we have spent so much time side by side (we have logged over 300 miles!), sometimes talking, sometime just silently encouraging each other to keep going.
My goal for the future is to continue to be present in my life. I remember that this is my choice and I am choosing to be the healthiest and happiest version I can be… and just keep moving!”
Lori is an amazing client and I could not be more proud of her accomplishments, she now inspires others to lead healthy and fit lives just as she does.
Recently we just happened to be in the same race....the Jingle Bells 8K and as Lori said: "Just keep moving".
Happy New Year and let's get this year started with the right focus - CORE STRENGTH
I got the idea a few years back when watching the movie “300”. 300 is a 2007 American fantasy action adventure film based on the 1998 comic series of the same name by Frank Miller and Lynn Varley. Both are fictionalized retellings of the Battle of Thermopylae.
Looking at those hunky men fighting battles and being "ueberfit". Of course I was interested how they got in shape. I found the 300 workout: Can you Handle it?
Well, most of us don't but I thought how about we modify it so EVERYONE can do it!?!?
I like to challenge you to: The Yates 300
Starting today, every day and for the next 30-days you....
- Do as many push ups as you can do without stopping. ANY push up counts, for instance, against the wall, on hands and knees, in plank position etc.
- Do as many crunches as you can in good form. ANY variation counts, for instance, knees bent and feet on the floor, arms and legs together, legs straight etc.
- Perform a wall squat and hold it for as long as you can in good form.
The next day, try to do one more repetition than the day before and hold it for just a second longer then you thought you could. I would like YOU to keep track of your own progress and log your results.
Over the next 30 days you will get stronger, see changes in your body
As for those peeps who thought they could not fit it into their schedule I challenge you to fit it in.
Tell me about your progress …..
Happy New Year
I was happy to see so many interested faces at HEYlifetraining’s Open House in November 2013. Everyone wanted to see the new location and find out what programs are available to them.
The event schedule began with a “Pilates on the Reformer” demo, Andy Steinfeld (a running coach, avid long distance runner and Ironman finisher) was sure that he “would hurt” during his 30-minute Pilates mini workout. He had never taken Pilates and was unsure of what was going to happen during the session.
After identifying his imbalances we started on the Reformer and finished with stretching on the Cadillac. The change in his posture afterward was extraordinary. Later on he remarked: “It did not hurt at all, this is great”!
Next was the “Pilates Mat class” on the lawn – I was glad the weather played along. Everyone was eager to jump on the mat and take the class.
Dina D. remarked: “I think everyone can benefit from Pilates. I was surprised at just how good I felt after the 30-minute mat class. I can only imagine how good Andy felt after his demo on the equipment. Thank you for a fantastic introduction to Pilates”.
If you missed the Open House, don’t hesitate to contact me at firstname.lastname@example.org to set up your free 30-minute consultation and to find out how you can benefit from HEYlifetraining.
HEYlifetraining's new “Food Bites” will share what's healthy and hot and what's not in the food industry. Here you find the latest information on nutrition, food trends, and why eating healthy is important.
See what we have in store for you today:
Don't skip breakfast
Eating breakfast is associated with decreased risk of heart attacks. Including a variety of healthy foods into your breakfast ensures your meal provides a healthy balance of carbohydrates, protein, vitamins and minerals.
What would that look like? Add fruits or nuts to your oatmeal or prepare egg whites with some chopped up tomatoes. (Research published in the journals Obesity, July 2 and Circulation 2013:128,337-43 and IDEA Oct.2013)
The new super food and the North American answer to the acai berries. Fans of the aronia berries claim that the berries boost your immune system and contain anti-oxidants. As do most other fruits and vegetables.This berry can also be found in your backyard as as a landscaping shrub.
Are sweet potatoes better then regular white ones? Should we stay away from white potatoes?
What about those other colored potatoes, should we eat them?
All are amazing, healthy foods and yes, you should eat them. There are about 4,000 known varieties of potatoes. I enjoyed some amazing kinds that I had never eaten before, in many different colors, while on vacation in Peru. So delicious! Our food industry simply dictates we should only eat white and sweet potatoes. If you find other varieties, give them a try.
We heard that potatoes are “high carb” foods and should be avoided. Not so fast!
Not all carbs are created equally, and potatoes white or sweet give us energy, fill us up, and leave us full for a while. Potatoes are also high in nutrients and the sweet potatoes pack in extra Vitamin A. Both the regular white and the sweet potatoes contain anti-oxidants controlling oxidative damage in the body and phytochemicals in them may help regulate the immune system.
What's there not to like?
Have your potatoes and eat them too – just not in form of a pie under whipped cream or loaded with butter.
Everyone talks about “detoxing” or “cleansing” lately. This might involve a juice fast lasting several days or weeks, plus limited food and/or a “detox supplement”. This trend attracts people who want to improve their health and cure chronic conditions, not necessarily for weight loss. Due to the limited amount of calories and lack of nutrients, these diets create a negative balance associated with weight loss and dangerously low blood sugars.
Others claim that those diets remove toxins from the liver but there is no evidence that the liver actually “clogs up”. The liver produces specific enzymes to help remove unhealthy items or changes them into a healthier form.
The positive side of a detox diet may be eliminating foods that are not supporting your health and exercise program and adding more fiber into your diet. A valid detox maybe not drinking alcohol that you might otherwise enjoy. What it does not do is “cure poor eating habits” !
Simple ways to detox may be: drink more water, eat more fruits and vegetables, avoid processed foods and don't drink alcoholic beverages. (IDEAFIT published October 2013)
I hope you enjoyed HEYlifetraining's 1st edition of Food Bites
After running distances from 5k to Ultra Marathons for the past 8 years, it was time to find other fitness challenges. My friends had mentioned that they will participate in the SavageMan Olympic or Half Iron distance Triathlon this fall. The SavageMan races are held on Deep Creek Lake in Maryland in September each year, on a terrain that proved to be very hilly and difficult.
I am not a particular strong swimmer, let's put it this way: “I hate cold water”, I thought this is not for me. Later on, I found out the SavageMan events added Duathlons, a run/bike/run course without the swimming part to their race series offerings.
With that in mind, I added biking outdoors to my training schedule a few months ago, while continuing to practice Pilates to keep my core strong for the rides. I worked with the help of my boyfriend (he trains with Team Z, a triathlon training group) who taught me how to shift correctly on hills, sitting properly on the up and down hills, helped deciding on the right technical gear (and technical it is), putting up with me during long rides and steep hill training, consoling me when I fell off my bike while standing (remembering to click out of the pedals is an art in itself).
I was ready to tackle SavageMan 30. The number 30 stands for the distance of the course, in my case: 24 miles of biking and 6 miles running.
Saturday, September 14th was my race day and I felt ready and eager. Temperatures in the morning were in the mid 40s, the sky overcast – perfect race conditions. My goal: Don't fall off my bike and make it to the finish.
A little nervous at first, I clipped into my pedals and off I went into the crowd of bikers. I gained more confidence during the ride and finished the biking part unharmed and bike intact. Now it was time for the running portion, I knew I could “crush” the run with all my years of training.
I finished in 2 hours and 40 min, placing 3rd in the women's overall duathlon division. I could not be happier.
The next day was spent cheering for the Half Ironman competitors. I was happy to help Team Z cheer for the bikers attacking Killer Miller during their race. I am the penguin in the picture. See you next year at Killer Miller!
PS: Why the costume you ask?!?!?! Just for fun and the runners loved seeing something unusal and funny on the course :) they really appreciated the energy and smiles from all of us.
Nutrition has become a vital part of our lives. We are bombarded by the media with sometimes inaccurate claims on the value of the foods we eat and what we should eat.
Then yet another diet is on the market to tell us, for instance, that we should eat only certain foods while others are bad. Many claims are made and you, the consumer, becomes more confused then ever.
As a personal trainer, former body builder, ultra marathon runner and mother of two, I have learned much about nutrition along the way. I am constantly seeking to educate my clients and family to eat right to support their health and their active lifestyles. Stop dieting and simply eat healthy. Sounds easy enough right?
The program made so much sense and its success is built on a well thought out program without any gimmicks. Over the last year, I have become a Certified PN1 coach.
Please contact me if you need my coaching advice to:
go through a total body transformation
want to learn about eating for performance
simply eat better
Heike Yates, Pn1
P.S.: I will share the first total body transformation story with you very soon!
I received my original Pilates certification through Quantum Pilates and was happy to back at the studio.
I previously met Blossom while attending Pilates Method Alliance conferences when she accompanied Kathy Stanford Grant, a first generation Pilates teacher (Kathy died in 2010 at almost 90 years of age). Blossom studied with Kathy for well over a decade and now brings her knowledge gained not only from Kathy but Pilates Elder Romana Kryzanoyska, where she received her Pilates certification in 1999.
Blossom taught exercises on the Reformer, Cadillac, Chair and added a fun but challenging mat class into the mix. She not solely introduced us to “Kathy's Way” of teaching Pilates but her own very detailed oriented teaching style, while maintaining flexible when different bodies presented challenges during the workshop.
I believe in continuous learning and growing as a teacher and coach. I thoroughly enjoyed the different views' presented by Blossom appreciating her kind teaching style and knowledge.
So don't be surprised to hear ....breast away from chin or soften number 3.....during your next Pilates session.