Tag Archives | atwater personal trainer

Some healthy foods might not be good for everyone. Learn to eat what's good for your body.

What’s Good For Ya

By Susan Howard

Recently I was talking to a new client and she said, “I know salad is good for me, but every time I eat it, I get a huge stomach ache.”

“Well, it seems, salad isn’t good for you.”

Nothing is right for everyone.  Yes, fruits and veggies are generally good for fiber and nutrients, but if you have major stomach cramps after eating something you have to think about whether it’s a match for your system or not.

“Try warm vegetables instead of raw salad,” I suggested.

Healthy fats, lean proteins, vegan, carb free diets are all fine for some of you.  If you find yourself bloated or tired after a meal you need to question that.

Some of the mean intruders are the acid levels of citrus foods, coffee, and raw vegetables.

Other people have issues with diary or gluten.  Be mindful, take care of yourself.

You are you, honor that.  You deserve to feel good in your body.

Stay Ready.

Continue Reading 0
Journaling your food intake and exercise regime can help you lose weight.

Intention Action

By Susan Howard

Through research, Kaiser Medical Group has found that people that practice food journaling are 30-percent more likely to lose weight than those that don’t. Why? Often there is a huge gap between what we wish we were doing and what we actually do. In our minds, we are perfect eaters, consistent exercisers, and meditate once a day, twice on Sunday.

Who we are in our heads does not necessarily translate to who we are in life.

The power of the pen (or the notes section of your smart phone) makes you accountable to what you say you are going to do because it’s written down.  There it is, staring at you in the face.

So write down what you want your week to look like, and most often, that’s what you will do. Here is a workout week example:

Monday Eddie’s Yoga class 7 p.m. OMMMMM Tuesday Lunchtime strength training: plyometric legs and heavy arms, 5 sets. Get Tough! Wednesday Hike with Stacey, 6 a.m. Thursday ..read more
Continue Reading 0
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.

Continue Reading 0
You have a choice in your food addiction. Choose well.

User

By Susan Howard

From the second half of 2017 and up until now, I have been strict about my use of sugar.

One of my clients lamented, “Susan, is it really that horrible to have a cupcake every once in a while?”

“No, it’s not a big deal at all, you can easily metabolize those 300 to 400 calories on a 3 mile jaunt.  For me though, it sends me into a whirlwind of desire for more and more and more,” I replied.

Most everybody has their “thing.” I could drink a half a glass of red wine, or 3 glasses or skip booze for a month and not notice.  I will never have a drinking issue. Someone else could smell beer at a baseball game and become triggered into an all night bender. Other people crave fast food, french fries, cheesy creamy things. On and on it goes.

I was given my sugar addiction as a gift from my mom.  I will never forget ..read more

Continue Reading 0
Susan Howard shares her favorite health minded podcasts and why they're great tools to help you stay fitness motivated.

Dirty Fingers

By Susan Howard

As a trainer, and yes, fitness guru, I am constantly reading and learning about everything health-related.  I love to know things so I can be better at my job. In the past, I would just hang out in the health section of a Borders and read through the aisle.  As times have changed and bookstores are more scarce, I have added podcasts as a source of information.  There is a bunch of cool ones out there, many of which have been recommended to me by clients trying to make a lifestyle change.

Podcasts are great because in Los Angeles we are trapped in our cars with a lot of useless time on our hands so it’s a perfect distraction. There are some great ones that feature some amazing speakers from ultra marathoners, to neurosurgeons, and even the founder of Whole Foods.

In order to make a change you must have your game face on at all times.  Let motivational thoughts sink ..read more

Continue Reading 0
Our thoughts on what's healthy and unhealthy to eat sometimes gets more complicated than need be.

OMG, I ATE RICE

By Susan Howard

Recently I was listening to a health podcast and there was a popular nutritionist talking about food choices. Since I am trying to get my clients to make better choices, I am always looking for new solutions to reaching our best self.

This chick was talking about cheat days and picking between a glass of wine or a dessert when you are out. Agreed, both are high in sugar and are considered treats for anyone, especially those looking to tighten up. Then she goes on to say, “If I have sushi with rice, I can do it on a cheat day, but I just have to find a great yoga class to work through all those carbs.”

Wait, what?!

Since when did sushi become a big splurge? Pizza, spaghetti and meatballs, banana split, a six pack of beer, yes, I get that these are gonna pack on the pounds, but little old sushi rice?

Come on!

I love rice. I actually love grains ..read more

Continue Reading 0
Susan Howard explains how post natal moms can work on their cores after having a baby.

Where Did My Core Go

By Susan Howard

It is still in vogue to talk about core strength, but for post natal women, especially, abdominal activation can seem miles away.

Here’s how I explain it: “What if you were to get punched in the stomach. How would you brace to receive that blow?” With your core.  Core and abdominal contraction are a big part of how we live and move. Even just moving from sitting to standing, we find that the abs contract to facilitate that move.

Now back to my post natal moms… When you get pregnant, all those intercostal muscles stretch out to create room for the little beast inside. If you get a C- section, the doctors cut through some of these connections to get to the baby.  How then do we make it back to the one?

Well, it’s harder for my pregnant ladies, but hey, at least you get a mini me.

When you workout, stem all of your moves from your core.  This is ..read more

Continue Reading 0
The secret to not gaining weight back when you go on vacation.

Vacaution

By Susan Howard

“I’m down ten pounds, but I’m heading out to New York.  I am worried that I am going to put it all back on,” said one of my clients who was stressing about her upcoming vacation and all the temptations in her path.  Hanging with old drinking buddies, the amazing N.Y. restaurants, and the “screw it” mentality all play a part.

When she says I am going to put it all back on, I trust that she is right.  I believe my clients know themselves well and are attuned to their patterns.

“Let’s create a plan,” I said.  I will offer you two drink cheats and two meal cheats in the two-week trip.  So, pick a night each week and let loose old school with your friends.  If you at least have a plan, you are much more likely to stick with it.  With no rules, every night is a party, and yes, you will regain the weight you worked ..read more

Continue Reading 0
Working out is a great confidence booster.

Check Me Out

By Susan Howard

Today at my local gym, I got totally checked out.  The gawker was a tall broad type of guy, blond hair pulled back into a ponytail and muscular. Let’s just say he was the kind of hot that you’d see in an ad for a sports watch or men’s cologne.

I know, I shouldn’t want to be “objectified,” and I don’t even like guys, and, hell, I have a wife, but it’s nice to know I still got it.

Maybe he was checking me out because I was lifting heavy and he was in awe of my brute strength, roar!  Maybe when you workout you emit an extra glow that says I am alive and in the zone.

I just turned 48 and got a head turn from a 20-something Greek god.

Working out works.  You look better, you feel better, and people check you out.

Now get to it.

Stay Ready.

Continue Reading 0
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.

Continue Reading 0