My client asked me this morning: “Have you heard of the waist cincher? It is supposed to help you loose weight and and make your waist tiny”.
At a loss, I Goggled this magic waist cincher and voila what I found is a corset.
The distributor claims that it:
Accelerates weight loss through compression and perspiration
It lifts your breasts and defines your waist
That you may even feel satisfied with less food
The power of the rubber promotes a micro-massage while moving
Promotes quick postpartum recovery
and let's not forget to mention that the waist cincher was seen on “The Martha Steward Show” AND in the Oprah Magazine, O. All I can say is OHHH NOOO.
The corset became popular in the 1600s first in Europe then in the US. Originally the corset was worn on the outside of clothing to modify the waistline. Later on as cinching became more fashionable they where worn underneath the garments. Corsets where fashionable with men in the 1820-1835 to achieve the then so desired “wasp like” look. Andy Warhol wore a corset due being shot in 1968 to immobilize his spine.
Let's find out what this corset is supposed to do and if the claims made are valid. According to an article in Livestrong.com wearing this garment long term can:
Permanently compress and alter your four floating ribs
Provides a smaller waist and thinner appearance
Could give the wearer back support and posture control
Added abdominal support
The RISK factors mentioned are:
Decreased abdominal support
Atrophy of the abdominal walls
Deformation of the stomach, liver and lungs
Decreased breathing capacity
I was unable to find research supporting the distributors claim
for weight loss.
Several users stated that, the fat was pushed up and they had trouble breathing. Most seemed happy with the tighter waist, a leaner look, and a smaller stomach. Materials vary when it comes to shape wear. Wearing a lighter version of the corset, for instance Spanx, may help even out your contours in a beautiful dress and not harm the body.
My recommendation for a leaner slimmer you: Exercise and eat right!
Let me help you cinch your waist the healthy way
Pilates Reformer Sessions (2-person on their own Reformer) is a fun way to share your love of Pilates with someone else. See results by committing each week to meet your friend, spouse, partner, co-worker or even your children for an amazing core workout.
Duets work best when committing to the same schedule every week and have similar physical abilities/goals. If you are brand new to Pilates, I recommend taking a few individual Pilates sessions prior to teaming up for your Pilates Duet.
A tailored Pilates workout for 2
Real results through motivation
Things to keep in mind for your Pilates Duet Session
Schedule a “standing appointment” each week will help you stay committed
Find your Pilates partner and workout in an affordable way
- Dress in comfortable workout cloth
Please contact me to set up your Pilates Duet Session at my Silver Spring location
I fell in love with running during the Cherry Blossom race in 2006 and decided that if I am able to run a 10 miler, then I can run a Marathon. I have been involved with the MCRRC since 2007, either as a participant or as running coach and enjoyed running tremendously.
Within those 7 years I have run:
1 – 50 miler (JFK)
1 – 50K
9 – Marathons (including Boston)
11 – ½ Marathons (mostly Parks ½ Marathon in Rockville – just love that race)
4 – 10 Miler (Annapolis, one just has to run in August in the hottest race of the summer)
5 – 10K (the annual YMCA Turkey Chase – a family favorite in my house)
a few 8K's here and there and
1 - Duathlon: SavageMan (here you bike and run)
Placing 3rd in the SavageMan Duathlon qualified me for the 2014 USA Triathlon National Championships, I now had a new goal. LEARN TO SWIM. Never mind that I DO know how to swim, but poorly and mostly breast stroke.
My fiance and my daughter offered to help with the swim training. One needs to know that I don't like cold water, don't want to put my face in the water, worry about drowning, and due to being deaf in one ear always worry that I will lose my hearing when water logged. My family had their work cut out for them and off to the pool we went with ear plugs, new swim suit and cap, and a swim buoy for flotation.
Four weeks later my swimming had improved and the ear plugs worked wonders. Everything was progressing fine, but I still was worried about drowning and swimming was still a chore. That's when I found Greg Nelson, the triathlon coach at the Rockville pool and I took private lessons with him. Greg turned everything around for me! He showed me that I CAN FLOAT and that swimming is actually fun.
I now felt prepared to participate in the Kinetic Sprint Triathlon (750 meter swim, 15 miles bike, 3 mile run) and it was time to buy a wetsuit.
Why a wetsuit you might ask? The water temperature at Lake Anna, VA, the race site, was to be at 60 degrees during the race. Bonzai Sports in Falls Church, VA had a variety of wetsuit and I ended up getting not only a wetsuit but also a tri-suit (to wear under ones wetsuit for the bike and run later on).
I tested the wetsuit prior to the race during an organized Open Water Swim at Lake Millbrook Quarry with the water temperature at 59 degrees. Oh my!
Race day at Kinetic could have not been more perfect. A beautiful sunny day, water temperature at 63 degrees and my family, as well as Team Z (I currently coach for Team Z and train with them) to cheer me on. Coach Greg also turned up for his race and gave me last minute encouragement and a big smile. He won his age group!
I loved it! The swim was easy, the bike smooth and the run fantastic. I placed 9th in my age group and could not have been happier with the result. Next stop: Colonial Beach, this time the International distance.
This years' IDEA Personal Trainer Conference in Virginia featured, among many wonderful new products, one of my long time favorite “The CoreFitnessRoller®”. My friend and inventor Darya Bronston, presented her genius design and now HEYlifetraining Pilates and Wellness clients can enjoy it.
The Core Fitness Roller (CFR) combines the benefits of a foam roller, with the challenge of three weight pulley resistances, for a challenging and diverse exercise option. The unique and innovative design allows you to switch resistance quickly while targeting different areas.
Some of the benefits I see are:
The CFR provides a full body workout for Pilates and sports-specific training
It develops core strength, flexibility, balance, coordination, and overall fitness
You can use it as a foam roller for myofascial release
Barefoot training stimulates the proprioception of the body
What's not to like? Did I mention how much fun it is?
Next time you come to the studio, try out my new Core Fitness Roller and see how it can change your workout.
April was truly a month of blossoms' and I was able to enjoy yet another wonderful Pilates workshop. We focused on connecting arms and torso while rounding out the practice with barrel exploration, from spine corrector to high barrel.
Teaching us to connect and align, while strengthen our core (some of you already enjoyed the “rotisserie chicken”), mobilize the spine, while addressing asymmetry in the Pilates Mat work or on one of the barrels. She truly inspired us with her work formed by her own approach as well as others the was influenced by, for instance Kathy Grant, Ron Fletcher, Feldenkrais, and of course Joseph Pilates.
We learned, experienced and laughed (check out “Daisy wants a bicycle” below) and I know some of you experienced a few of the “new” exercises already.
Thank you to Quantum Pilates, located near the Dupont Circle area in Washington, DC providing such a pleasant experience and plenty of space for Blossom to educate.
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