Tag Archives | exercise

You can choose to be as fit as you wish. Make the choice!

Fight, fight, win!

By Susan Howard

Today at my local gym, I was talking to a workout pal of mine that also happens to be a mega bro. He looks like a pro wrestler with big guns, strong legs, and ripped abs. He was eating a cookie at the time (granted it was the healthy kind with extra protein inside), and he offered me a bite. I took a little taste and said, “You can eat that stuff, I can’t.”

“No I can’t,” he retorted. “Everyone always says that and they are dead wrong.” He continued, “I watch what I eat all the time, that’s how I look like this. It’s tough to give stuff up, but if you want to look a certain way, you have to.”

There it is.  All the images of hot chicks in swim suits and shirtless dudes with their jeans pulled down past their hips, don’t just look that way, they choose to look that way.  This opens a whole ..read more

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Here are some small ways to fight obesity.

Strange Shapes

By Susan Howard

On my recent vacation, I got a close look at a portion of our country, middle America. Here in Los Angeles, it’s all about the pretty people, the hyper-fit, the plastic, and the perfect.  Yes, L.A. has it’s own issues, but you don’t really see the obese population like you might in other parts of the U.S.

It’s incredible to me the different shapes people become when they over eat and under move.  It’s like their tummies are attached to their thighs, while their legs and calves are super fit to hold up the entire ship.  When I see regular-sized heads with narrow shoulders encased by this crazy fat frame, it’s really shocking.

I may sound mean here, but I am not poking fun, I am actually alarmed at the mismatch.  We are f@#!ing up!  I constantly worry that I am not doing enough as a trainer.  Yes, I encourage my clients, but that’s such a small fraction; it’s feels ..read more

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Don't worry about others when you work out -- fitness and healthy living is a personal experience.

One Size Fits None

By Susan Howard

Out on a 3 mile jog, my wife can run quickly past me kicking dust up from her heels as I plod behind.  I, on the other hand can get on a bike and speed past her little chicken legs, especially while hill climbing.  We are not the same in so many ways.

She has more slow twitch muscle fibers that suit her endurance runs, while I have more fast twitch muscle fibers that burst me up an incline at quick speeds.

Everyone is different.  Some people like red wine, some white (sorry Aziz).

The optimum workout for one person is not the best for another.  The optimum diet is not the best for another.  I think I was born a vegetarian and have to this day not really enjoyed eating meat products. In LA, the carb-free thing is really popular, but I hate it.  My body craves healthy carbs, it’s what I look for.  Certain seeds, nuts and products I ..read more

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Feeling great is achieved by working out.

GREAT

By Susan Howard

Just like Tony the Tiger used to say after eating his bowl of Frosted Flakes, we want to feel “GRRRRREAT!!!”

(Side note: Frosted Flakes are actually horrible for you, and probably one of the worst things you could eat in the morning as they have a TON of sugar and no nutritional value, but that’s besides the point.)

We don’t want to feel good, we want to feel great.

After a tough workout yesterday, I was walking out of my gym, thinking, “I feel great.”  You could choose not to workout, but then you don’t get to feel great.  Yes, you can have a good day skipping a workout but without that heart-pumping, muscle-engaging sweat, you don’t get the rewards of feeling great.

On your quest for feeling great, you may turn to drugs or alcohol, but that is a fleeting “great” feeling that will eventually drop flat into a state of not feeling great or even God-awful.

This may sound simple, but if ..read more

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A quick 20 minute workout plan to mix things up from a Los Angeles personal trainer.

Clock It

By Susan Howard

Wake up

Go to the gym.

Repeat.

I am always going on and on about consistency with workouts, but sometimes it feels a little like Groundhog Day — like what am I doing here again?  I am so bored and unmotivated.

Here’s a fun one for you to try to shake out the gym blues and challenge your body.

Bring a watch or set your phone to 60 second intervals.

Then pick 10 of your favorite moves:

Jump squats Bicep curls Push ups Military press Lunges Bicycle crunches Handstand Chin ups Incline press Rows

Now do as many as you can of each item for 1 minute only.  Once you are done you never go back to that move.  Take 60 seconds to rest in-between moves.  The whole thing will be done in twenty minutes and you’ll still have time to pick up a latte and scramble some eggs for your kids’ breakfast.

Word.

Stay Ready.

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Foam rollers allow you to massage your muscles, tendons, and ligaments which creates a better overall healthy body.

Rollin’ Rollin’

By Susan Howard

What is that tubular blue foam thing hanging out in the corner of most gyms?  If you don’t know and haven’t used one, wait no longer — it’s a foam roller.  Hop aboard the train and let’s get rolling.

Myofascial release, is a fancy way of saying that everything on your body that is not bone needs to be worked through and massaged.  All the muscles, including the connective tissues tendons and ligaments are targeted when working with foam rollers.

This deep tissue work not only helps you to recover quicker, but has proven to increase performance.  So get in on this and be a part of the revolution!!!

After your next workout or before, if you are sore from the last one, take five minutes to foam roll.  There are multiple videos showing you a ton of ways to do so.  Here are a few of my favorites.

Lay sunny side up with your body perpendicular to the roller with it ..read more

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Susan Howard encourages people to just unroll their mat, start stretch, get to moving -- a good workout will follow.

Ask Not What Your Workout Can Do For You

By Susan Howard

“I am out of the habit,” one of my client laments.

“I know every workout right now is going to be painful, even yoga.”

If you are feeling unmotivated or even scared to get started up again, fear no more. Here is your plan: force yourself to go to a class or to the gym and decide that you can chill on a mat do some stretches and just relax. With low expectations, you can match your low motivation and at least start.

The gap between doing and not doing is like the Grand Canyon, unsurpassable. Once you unroll that mat, inevitably, you will get a decent workout.

Never ask if you feel like it. Nobody cares how you feel, your body needs to move, period.

Stay Ready.

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