Entries Tagged as 'Health and Fitness'

Can We Lose Weight and Eat What We Love? Absolutely Yes…But Not By The Truckload!

Okay, so you want to lose weight and you’re sick of monitoring how many calories you eat.  Furthermore, you don’t want to move off the sofa!  I get it, and I’m in the same boat.  Yes, I’m a Personal Trainer and Weight Loss Specialist and I feel exactly the same way.  So what do I do about it?  I keep moving!

The human body is a remarkable machine that can manage many extremes of diet…to a point.  In conditions of either surplus or deficit of energy, the body will not be able to maintain a steady weight.  What does this mean for those of us who love coffee ice cream?  It means that you can eat what you love in moderation and MOVE MORE.  The big question mark is knowing how much you’re burning at any given time.   Enter Fitbit®.  I wear one and I love it!

FitBit® is a tracker that measures movement in three dimensions with the help of an accelerometer.  It follows your sleep quality, steps taken, distance traveled, calories burned and physical activity.  This device makes us conscious of our activities on a daily basis and encourages a more energetic lifestyle.  The bottom line is that we all burn energy at a different rate.  If you know the rate at which you burn calories, you can gauge your energy intake.

So rise from that sofa and move!

Just Jump 4 Life – The Best Tramp Class in Town!

Did you know that exercising on a mini-trampoline can…

  • strengthen your immune system?
  • boost your cardiovascular system?
  • accelerate weight loss?
  • improve balance with every bounce?
  • strengthen connective tissue?
  • lubricate joints?
  • improve bone density?
  • circulate the lymphatic system?

In fact, the fitness trampoline provides the optimum platform for exercise.  With all these benefits in mind, we have designed a Jump Sport program that is fun, using simply the best strategy with awesome music!  Add some laughter and this package is complete!  Email getfit@myhealthstudio.com to sign up.

Remember, if you’ve never taken a class at My Health Studio, the first session is free!  We offer some of the lowest prices for the highest caliber of training in our area!  To view the class schedule, visit: www.myhealthstudio.com and click on the Calendar tab at the top.

What Can Gentle Yoga Do For You? Can You Say, RELAX?

The role of breath is extremely important when practicing Yoga positions.  My Health Studio is now offering a class to help you get in touch with your body and mind using gentle poses and meditative breath work. 

Employing postures that promote awareness of the inner self through breath, you’ll gain…

  • Ease and steadiness
  • Strength and flexibility
  • Range of motion and balance
  • Mental focus
  • Harmony and serenity.

There are no strenuous postures such as backbends or headstands.  This is not a class that makes you sweat and pant — unless you want to push yourself toward that.  What’s more, these sessions are excellent for both new and experienced students.  You’ll be guided through step-by-step sequenced moving to the rhythm of your own breathing.

Join Nancy Mohler at My Health Studio, Monday evenings at 6:00 P.M. and start on the road to relaxation!  Visit www.myhealthstudio.com for additional class schedules.

Got Porous Bone? It May Be Time To Pour On The Resistance!

I have spent the last couple of years researching Osteoporosis and ways in which bone density can be retained or remodeled.  Following is an extremely brief summary.

Osteoporosis means (literally) “porous bone.”  It is a disorder in which the density and quality of the bones are reduced, making them fragile.  Osteoporosis increases the risk of fracture and often occurs with NO SYMPTOMS and progressively.  In fact, the first symptom may not occur until the first fracture.  The most common occurrences are at the hip, spine and wrist.

If you have been diagnosed with Osteopenia or Osteoporosis, we recommend speaking with your physician about your course of treatment.  In addition, we urge our clients to research the benefits of resistance training to aid in the possible retention and/or remodeling of bone.  Having said this, it’s important to note that there is a definite methodology associated with lifting weights to achieve this end, so that the results can be accomplished without injury.

Following is a very good article on Bone Remodeling, Osteoporosis and Training:  Bone Remodeling, Osteoporosis and Training

At My Health Studio, we can assist you with development of a program that can increase your bone mineral density and reduce bone mineral loss.  If you need help putting together a program, please contact My Health Studio at 818.889.3737 – www.myhealthstudio.com.

Just Jump 4 Life – An Awesome Trampoline Class!

Don’t let the term “trampoline” scare you away! Check out this class Thursday nights at 7:00 P.M. at My Health Studio.  Gain the incredible benefits mini-trampoline jumping can offer:

  • The fitness trampoline provides the optimum platform for exercise
  • Bouncing increases lung capacity, strengthening the entire cardiovascular system
  • Helps to circulate the lymphatic system
  • Improves balance with every bounce
  • Lubricates the joints and reduces impact forces on bones
  • Bouncing keeps you strong and balanced regardless of age.

Great music and lots of laughing! This is a whole body workout!

Fat Burning Strategy: Use Active Rest

How Long Should You Rest Between Exercises?

Every minute of a workout is an opportunity to increase intensity and burn more fat.  Don’t waste precious minutes sitting and taking long rest periods between exercises.  Those who train with me are used to hearing my request to have them pace between exercises in a circuit.  While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Perform an activity such as brisk pacing, knee lifts with punches or side-to-side ab twists for 30 seconds between exercises to turn your regular workout into High Intensity Interval Training.

Weight Lifting – A Great Strategy for Fat Burning

Focus on the Negative!

I’m not talking about the negative thought but, rather, the process of lowering a weight during resistance training.  Every time that you perform a weight lifting repetition you are using three types of strength.

  1. Positive strength: lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: lowering the weight.

Many folks completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control.  However, the negative portion of each repetition is just as important as the positive, perhaps even more so.

Focus on the negative segment of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each rep count.  If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Do Calories Really Count?

So many clients tell me how much they hate counting calories!  The fact is that no matter form the calories come in … if we take in more than we burn off, we will gain weight.  Here’s the good news… once you’ve logged your food and counted calories for a few weeks, it’s likely you won’t need to continue; you’ll know the counts without having to look them up.  If you’d like to know what your recommended caloric intake is — whether you want to lose, maintain or even gain weight — give me a call for a complimentary assessment.  We have state-of-the-art technology to get you started.

Esta McIntyre,
NASM Certified Personal Trainer / Corrective Exercise Specialist

My Health Studio Exercise Classes


Ditch the Workout, Join the Party!

Zumba® and Zumba Gold® Classes ($10 Per Class – Walk-Ins Encouraged – Instructor: Esta McIntyre, NASM CPT/CES)

September Schedule:

Mondays – 6:30 – 7:30 P.M.

Thousand Oaks Best Western Inn ~ 75 West Thousand Oaks Blvd. ~ Thousand Oaks, CA  91360

Zumba® fuses hypnotic Latin rhythms and easy-to-follow moves to create a dynamic fitness program that will blow you away. The workout begins with simple steps… . As the class warms up, the music pulls you in… whether or not you know the steps, the sweeps you into the Zumba® party atmosphere. This class burns calories like crazy!! Zumba® participants achieve long-term benefits while experiencing exhilarating, energizing, movements that inspire and uplift. Prepare to get hooked on this dynamic and effective fitness program after your first class. The goal is simple: We want you to want to love working out and to get hooked. Zumba® fans achieve long-term benefits while experiencing an absolute blast in one exhilarating hour of caloric-burning, body-energizing, awe-inspiring movements. We’ll incorporate moves for beginners and advanced Zumba® lovers!



Just Move For Life ($10 Per Class – Walk-Ins Encouraged – Instructor: Esta McIntyre, NASM CPT/CES)

September Schedule:

Wednesdays – 6:30 – 7:30 P.M.

Thousand Oaks Best Western Inn ~ 75 West Thousand Oaks Blvd. ~ Thousand Oaks, CA  91360

Do exercises classes bore  you? Come in for some laughs and fun while getting/staying in shape!  This is a class for everyone (beginners and beyond)! Burn calories! Participants who incorporate compound movements into their exercise routines achieve long term benefits in less time.  We emphasize FUN and movement.  Simple compound movements, low impact, easy walking patterns, aerobic combinations and resistance routines are performed to music from the 50’s to present.  The workout changes each week.  The intensity level can be adjusted to your personal ability. The goal is simple:  We want you to want to get fit and love doing it!