Tag Archives | Glendale Trainer

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

Continue Reading 0

Full, Stuff, Nauseated

By Susan Howard

Some of my clients always have been and always will be lean.  They are the long skinny ectomorphs that couldn’t gain a bunch of weight if they tried.  I was talking to one such client thinking that if someone were to pay her $100,000 to gain 100 pounds, she would be unable to do so.  Try as she may, she could not put on a bunch of fat.

I wondered, other than genetic predisposition, why this was?  Why is it that some people really blow up and gain a ton of weight and some won’t.  What was she doing that other people weren’t?  What was the magic formula to living Spanx-free?

So I asked her and here’s what I got.

She said, “I never, ever overeat.”

Boom.  She dropped the bomb just like that.  Under NO circumstances, at NO time does she overeat.

She continued, “I start to get nauseous if I get too full, it’s uncomfortable, so I never do it.”

“Everyone gets ..read more

Continue Reading 0
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.

Continue Reading 0
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.

Continue Reading 0
A Los Angeles trainer admits to eating unhealthy at times and is making a commitment to reduce the amount of desserts she eats per month.

Confessions of a Los Angeles Trainer

By Susan Howard

My whole life I have basically been able to eat what I want.  Though I profess healthy eating (and mainly eat fairly well), I also have eaten my share of junk, like fries, pastas and sugar.  I naturally have a pretty quick processing metabolism — (don’t hate) — and my workouts have improved that function, so I have always been able to get away with being less than perfect with my eating.

Until now.  The day has come that my body does not want to process things as quickly and my extra snacks have nowhere to go, but to store.  Okay, turn to fat.  I am okay with this and have decided it’s probably time for me to enter into the adult world and limit my intake of crap.  Cupcakes are for five-year-olds, seriously.

So this year I am allowing myself one dessert a month. If I’m freaking out, I’ll have my one out, but I will no longer mindlessly shove ..read more

Continue Reading 0
Weight loss starts by loving yourself and then getting more active in your daily life.

What’s Wrong With YOU

By Susan Howard

One of the blocks to successful weight loss is feeling bad about yourself.  You’re a blob.  You have no will power.  You are lazy.  You will never look like Channing Tatum or Jessica Alba or whoever is seemingly hotter than you.  So why bother?  The reason we get heavier and heavier is we have given up on ourselves.

Maybe we were in shape, but we got injured or had a lifestyle change — married, divorced, family tragedy, new job, depression the list goes on.  We are very good at coming up with excuses that even WE believe.  Random reasons we can’t make time to exercise.

Well, all that is going to end NOW.

Hear this.

You are GREAT.  Whatever size, whatever shape, you are wonderful and sexy and amazing.  First things first, we must love ourselves.  Easy to write or say and super hard to do.

There was a study done with women in which half were handed a notebook with an ultra ..read more

Continue Reading 0

Best Investment of My Life

By Susan Howard

Every once in a while I get a really kind compliment that makes me smile and gets me thinking.

One of my most successful weight loss clients told me she was talking to another doctor in the hospital she works and she said training with me was the single best investment in her health that she has ever made.

Wow.  That was nice.  Why is this I wondered?  She cited the workouts, of course, and the accountability and the friendship too.

This may turn into an accidental love letter but here it goes.

I have been training for a long time and honestly some of my clients have been with me for over 10 years and a genuine relationship with a lot of them has occured.  Not only do I care about their workouts and diet, I care about them.

In this day and age of phones and screen time, we really are closed off to each other, and in turn, closed off ..read more

Continue Reading 0
Make a commitment to workout every week!

I Get So Emotional, Baby

By Susan Howard

“My mother-in-law is coming into town.”

“I have a super stressed work week.”

“My kid vomited on my running shoes.”

Whatever excuse you come up with not to workout, needs to be tossed aside.

“But, Susan,” you plea, “I really do have a super packed work week and my dog did chew up my iPhone with my run keeper app.”

Over my last decade of training clients, I’ve trained people with various degrees of busy-ness. And with every one of them, I stress that they shouldn’t think about whether they want to or have time to workout. Just start moving for 20 to 60 minutes, 3 to 5 times a week and don’t stop committing to that.  My clients with the highest degree of consistency always get the best results.

“You can spend one hour working out or 24 hours dead.”

Having returned from a four-day fitness conference this is one of the messages that still rings in my head.  It’s true — the bounty of ..read more

Continue Reading 0

Double Your Results With Eccentric

By Susan Howard

Recently I returned from a fitness conference where I took several courses and workouts from some of the top minds in fitness, the P90X guy (Tony Horton) to the Gatorade research folks, to the industry leaders in kinesology and body testing.

One presenter that had a big impact on me was this quirky guy from the University of New Mexico (of course) talking about eccentric movement.

What is eccentric movement and why do I care about it?

Eccentric is the opposite of concentric, so in a bicep curl the concentric is the “up” movement when you contract the muscle and the eccentric is when you elongate it towards the pull of gravity.

I signed up for the class to learn more because, contrary to conventional wisdom, the contraction part of a move is not nearly as important as the eccentric part and I wanted to know more.

Here’s what I got.  You will garner 40 percent better results by focusing on the eccentric ..read more

Continue Reading 0
Live with distinction. Make plans, make goals and complete them. If you don't push yourself, how will you ever succeed?

Distinction

By Susan Howard

On my desktop right now is a file entitled “Life with Distinction” and inside lists my goals for 2017. We are a sum of our habits — some are good, but some we’d like to kick. Living with precision doesn’t mean I am throwing the old me out the window to start over again, but merely being aware of my patterns and making decisions about what each day looks like.

One big change for me is going to be planning. If you are like me, you run from planning like the villain in a tangled Spiderman web in my son’s comic books. This doesn’t mean my days won’t be spontaneous, but even with random time, workouts, or meditation time I am going to block it off in my phone calendar.

If we don’t make decisions we tend to plod along aimlessly just getting through the day. Don’t get me wrong, some days are like that — days you just get ..read more

Continue Reading 0