Tag Archives | workouts

LOVE vs. LOATHE

By Susan Howard

As I walk/run around a picturesque Los Angeles reservoir, there is a flock of ducks having an argument.  Maybe it’s not a full quarrel, but a deep discussion in quack language.  It’s a tough one to call.  I stand still for a moment to try and figure out if it’s an angry quack or simply a town hall meeting.  The conversation continues heads bobbing up and down as the early morning starts to wake.  I watch and laugh.  

One duck is defiantly in charge, barking at the other ducks to get it together.  They waddle around in zig zag circles and then as a group magically decide to fly off together in a “V” formation.  If I had pushed the snooze on my alarm this morning, I would have missed the fowl convention and the beautiful soaring as they sailed away.  

Clients come to me looking for a change and often times the story begins with self hatred.  ..read more

Continue Reading 1
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
Personal Trainer Susan Howard shares advice on why we binge eat and assures readers that it's okay.

The Morning After, Stories of Binge Eating

By Susan Howard

“I had a horrible night last night,” my client begins. “I binged.” And so it goes, the tale of the morning after and for my big weight loss clients, this habit is especially a scary one that feels shameful and out of control.  “I am scared,” they continue, “that I am going to put all the weight back on.”

Of course you are.  Even the science thinks so.

Once you lose a large sum of weight, the fat cells remain, but have just shrunk down in size.  You cannot lose the cells. Stinks right?  That’s why it’s best never to get overweight in the first place.  Those little fat cells are hanging out asking to be filled up. “Hey, what’s the story, why am I so small now?  When am I getting filled up again?”

Here are a few causes for binge eating, beyond emotionally charged stress eating and plain old habit:

Taking in too little calories. Anything under 1,500 for an ..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

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

Kick Starter New Years A Go Go

 

By Susan Howard

It’s hardest to begin and once you’ve stopped difficult to restart. Inertia; an object at rest tends to stay at rest, and an object in motion tends to stay in motion. Just like riding a bike, once you are going it’s fairly easy, but that moment, the first pedal push and balance takes some doing. Once you take the first step, you will naturally continue forward.

Often times when I am training, within the first ten minutes of a session the client is trying to book their next appointment. They realize immediately how vital motion is and how good it feels to be in action.

We must move our bodies to free our minds. I offer you nothing less than Nirvana. I watch my little kids in the morning playing a jumping game up and down they look like little frogs because it FEELS GOOD TO MOVE. Not only does it feel good, but it is necessary.

I am here ..read more

Continue Reading 0