Tag Archives | female glendale trainer

Dark Daze

By Susan Howard

It’s a rough time right now, and all of us are being taken down by the political animosity in one way of another. Let’s face it, it’s stressful! We can pretend not to pay attention, but it’s impossible not to notice the frenzy around us. Even Tibetan monks are struggling on mountain tops, Namaste.

The only way around the craziness is through. Get sweaty, take action, walk in nature, write letters, wave flags, take a knee. You do you. Don’t let the dark cloud leave you lethargic and lame. Don’t let this time be an excuse to get lazy or be overwhelmed with anxiety. It’s time to stand up and be on the go.

I don’t mean this metaphorically, I actually want you to get to the gym, jump on your bike or go swim laps. Positive energy in your body creates positive thoughts in your head which in turn leads to calm focused decisions.

We all want change, but what ..read more

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Sense Memory

By Susan Howard

One of my clients, who at times struggles to maintain a healthy weight, was “off the wagon” as they say. She got a new demanding job and bought her first home so her stress level was a solid ten. During this time her workouts declined and in turn her eating went south as well. Months later coming back to her training sessions with me she had put on an extra twenty pounds on the hiatus.

Getting her back on track we looked at, in addition to strength training with me, some spinning classes she might sign up for. In the past, spinning was a strong foot hold in her weight loss habits. She enjoyed the music, competition and and energy in the room.

At her first class back, she had to leave the room halfway through the class because she thought she was going to throw up. She was used to maxing out her ride each time she went, but ..read more

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Susan Howard comes up with an idea to help you eat right.

Inspector Gadget

Susan Howard

At any given time there are two voices calling out, one the voice of the angel and the other the devil.  The devil tends to come out after several drinks, “Whatever, let’s get pizza and a pint of ice cream.”  While the angel comes out after a workout, “Kale salad dressing on the side, please and thank you.”

There is a constant battle between good cop, bad cop.  My friend Kevin put it this way: “Calories are like money; I spend all week saving it and all weekend spending it.”  Too true.

Here is my new concept (although I have a different one every other week. LOL): Act as if there were some bitchy Beverly Hills nutritionist inspecting your plate of food.  What would she say?  Let the good cop nudge you. “There is too much fat on that plate.”  “It’s too high in carbs.”  “You haven’t had a vegetable all day, you sloth.”

The truth is we know what is good ..read more

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Wasting your food is better than overeating according to Susan Howard, personal trainer of Los Feliz, California.

Clean Your Plate

By Susan Howard

While I hate to waste food, water, clothes, money, anything really, there is one thing I will always and forever be against, the “Clean your plate” mentality.

Why?  Because it leads to an overstuffed version of you.

First, shrink down your plate size.  Get a smaller plate to put less food on and have less to “clean.”

Second, try and fill your small plate with equal portions of protein, good fats, grains, and greens.

When you are eating out, order LESS than you think you want.

Lastly, listen to your body.  When you are full, the show is over.

Waste, yes, WASTE your food.  Happily dump it down the disposal.

Then it’s done.

Or mail the second half of your sandwich to those poor kids in Africa.

Yes, they do need it. No, your overeating won’t feed the hungry children.

Write a check to the Red Cross each time you dump your plate if that helps.

No guilt.

Stay Ready.

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Find yourself stuck in a rut? Need some inspiration to work out? Susan Howard provides a quick workout to get you going.

Trance

By Susan Howard

We get stuck.

It happens to all of us.  The hardest thing is to get unstuck.  It seems impossible to create and stick to new habits.  What’s the point anyways?

Recently, I have taken on a few new clients and it’s always fun for me to feel the immediate change they get after working out.  “I am feeling a lot less depressed.”  “I am sleeping better.” “I have more patience with my kids.” The list goes on.

Sedentary to active are two total and complete opposing things.  The problem is, being sedentary doesn’t give you any energy to get moving.

We are stuck in a trance, a loop of dim vibrations.

Do this now:

10 minute walk in your neighborhood

10 body weight squats

10 push ups full body or from knees

25 crunches

There you started.  The barrier of entry is a lot smaller.  Now just push repeat.

Love yourself.  Do something that will make you feel amazing.

Stay Ready.

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Get trim with this protein shake recipe.

Slimtastic

By Susan Howard

It’s still summer, and back-to-school is approaching. So whether you want to look good for those end-of-summer pool parties or for back-to-school season, here’s a few things I recommend for those who want to bare all and trim down.

Consider a meal replacement shake and swapping out b-fast, lunch, or dinner with…

Your favorite protein powder (I like Spiruteen Vanilla):

Add 5 ice cubes

12 almonds

1 banana

1/2 cup water

1/2 cup milk (whichever kind you like)

Blend and drink.

This combo keeps me full and focused for several hours.  A shake can feel better than a heavy meal after which my energy levels tend to take a nose dive. #2pmcouchcrash.

Stay Ready.

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Stretching, warming up, and cooling down are essential to getting a good and safe workout as an adult.

Warm Up, Stupid

By Susan Howard

When I was in my twenties, I remember age-old advice given to me: before working out, always warm up for at least 5 minutes and always cool down and stretch for 5 minutes after working out.  This and “wash behind your ears” were solid truths I chose to ignore.

What a waste of time, I thought. Why not just workout hard, jump on the treadmill, run 3 miles and be done with it?  I don’t have all this time to be bringing my body temperature up and slowly building to a run. Yawn.

That was then.  If you are 20 and reading this, you are probably okay.

But, when you get into your 30’s and 40’s a warm up is really essential, especially if you have been working out consistently.  As an adult, your connective tissues get tight from over use and repetitive contraction.

You must warm up, or you are likely to suffer a pull, strain or even a tear.

On this ..read more

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Getting back into shape doesn't have to be hard. Here are some great tips to get started again if it's been awhile since you worked out!

Back in the Chain Game

By Susan Howard

While it’s always better just to stay in the game, getting back into it is something most of us have to grapple with at some point.  Be it injury, vacations, or plain laziness, the possibilities are endless why someone might skip their workout.  Since we are a sum of our habits, skipping one workout could then mean skipping for months.

I run, therefore, I am.

Here are some tips my clients and I have found to be winners in jumping back into the iron.

Warm up your muscles with a 5 minute walk before you start. This will awaken the connective tissues and prepare your body for the routine.  In this case, dust off the cobwebs. Do 2 sets only of all moves at 75% of your normal weight. Within a week of not lifting weights muscle starts to break down.  Don’t go back to what you lifted a month ago, you have to build back to that. If you have a treadmill ..read more
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When you're tired or out of your routine, don't give up. Get your fitness done. You can do it!

GET IT DONE

By Susan Howard

I went out for a friends birthday last night and stayed up late, past midnight. Out of my normal routine, which is to be asleep by 10:30, I really felt heavy.

As I sit here with my computer, I don’t want to write about wellness and fitness.  It seems crazy — out partying the night before and now touting the benefits of heart rate raising workouts and avocado toast.

But yet, still… I persist.

It reminds me of something I made up:“Just Do It.” Okay, maybe Nike did… but I must borrow the simplicity of the phrase.  It doesn’t matter what I am in the mood for or how I am feeling  All that matters is what I DO.

Staying in the zone, ready for whatever, is the most important thing you can do for your body.

Consistency.

You got this.  You will wake up, warm up and feel good.  Just start.  The little engine really can.

Stay Ready.

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