Category Archives: Interviews & guest post

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

Guest post – The Easiest Ways To Stay Fit All Year Round

Hello, dears!

Today, I´m pleased to introduce you a new blog, LearnFit.org, and one of the bloggers behind it, Paige. She is a yoga enthusiast and avid cyclist. Loves strength training and weight lifting. And she is going to give you a few tips on how to stay fit all year round.

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These days, many people lead busy lives that leave little room for much besides work and sleep, but it’s important to ensure we eat right and get in daily exercise. So how do we balance those things and stay healthy? It’s not hard if you know where to begin, and with a little planning and some creativity, you can find a great work/life balance that is sustainable all through the year.

One of the first things to do is to get organized. Create a schedule that allows you a little extra time for workouts and meal planning, then stick to it. After that,  it’s a matter of following your schedule and finding ways to make do when the weather throws a wrench in your plan.

Here are a few ways you can get started.

Swim

Swimming is wonderful exercise that gets your entire body involved, but for those of us who aren’t lucky enough to live in California, it gets tricky finding ways to get in the pool once winter rolls around. Check out your local YMCA or city public pool to find out their indoor pool hours and ask about a membership; once we have to pay for something, our resolve to stick to it increases.

Create a home gym

You don’t have to spend money every month to belong to a big fancy gym; there are several easy ways you can create a perfect workout station in your own home, which will come in handy on the nights when you’ve just gotten home from work and can’t handle the thought of going back out into the world. You don’t have to fill it with expensive equipment, although a treadmill is always a great investment. You can also use simple hand weights, a yoga ball, resistance straps secured to a doorframe, and sand bags for resistance training.

Stay in bed

Yes, you can exercise from the comfort of your own bed; it just takes a little creativity. Try lying on your back, putting a good-sized pillow between your feet, and tossing it up to your outstretched hands. Grab it with your feet and bring it back down to the bed, then repeat. Or do stretches that are great for your back, such as lying flat on your back and lifting your pelvis toward the ceiling repeatedly. You can also bring one knee up to your stomach and move it across so that it touches the bed.

Eat right

This sounds like a no-brainer, but many people assume if they are exercising daily they can eat whatever they want. While it’s true that counting calories shouldn’t mean as much when you’re working out every day, it is still important to make sure you’re getting enough protein and vitamins. Dark, leafy greens, nuts, fish, fresh fruit, and berries are all awesome energy boosters that will give your body the fuel it needs and keep you feeling good.

Get enough rest

If you lead a very busy life, you know the importance of getting enough sleep, but you may not be getting quality sleep. Set a bedtime and stick to it, and turn off your phone, laptop, and television at least an hour before you lie down for the night as they can all interfere with your sleep cycle.

Guest post- Online personal training

Shay-lon invited me to write at her amazing blog, about online personal training. If you want to know more… head over STAYING HEALTHY ISNT A CRIME-FITNESS IS A LIFESTYLE CHOICE.

Staying healthy isnt a crime-Fitness is a lifestyle choice

Hello everyone, I wanted to start this Monday off right with a guest post from a fellow blogger friend, whom I have grown to respect as a writer and fitness professional.  Many of you know his site very well, and probably currently follow him, between his workout videos and beautiful quotes, & that ever so clever playlist he likes to show off for his audience, I would say he was one of many bloggers who I can honestly say I love being on his page! haha. I have done a guest post for him, which was an amazing opportunity considering, I never would have thought I could offer his audience as much as he does.  I decided to have him guest post for us: Chape, who will speak on “online personal training”.

I had never heard of “online personal training” until I had the chance to speak with…

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Online training, a blogger experience

Hello dears!

For those who haven´t met Mliae yet, she´s an awesome blogger from North Europe, who writes about her experiment, so called “life”. Fashion, recipes, travel, book & product reviews with her personal style. Take my advice and follow her, thank me later 😉

When we met, she was on a weight loss journey and she was having some issues to reach her goals.

Maybe you remember we reached her goals before summer. I´m delighted to have her here today, talking about her experience and how she keeps the results.

I hope you enjoy the reading as much as I did 🙂


I really must say that David has been a lifesaver for me! I was so frustrated with my weight and physique that I just didn’t know what to do.

Starting out at 76 kilos (168 lbs), my goal was to get under 60 kilos (132 lbs). Now some of you might be saying to yourselves that 150-160 isn’t actually that much. And, you are right. For most women, carrying that weight isn’t so bad – especially if it’s spread proportionality throughout the body. My problem is this: I’m short. With this weight on a petit frame, I suddenly looked like a berry. You know, men’s underwear commercial type. (What’s the name of that company? Oh yeah – fruit of the loom)

I’ve always been petite and most of my life I have had a metabolism that was on fire. Until recently, that is. The past two years have been a roller coaster ride from the ‘What the hell is happening to me’ theme park.

So I tried stuff. I mean I tried everything: Diets, fasting, super exercising, not drinking too much water so as not to get the water weight, etc. You name it – I tried it! Part of my issue was that I have always been a healthy person. I’m a vegetarian who occasionally happily indulges herself in seafood. I don’t drink fizzy drinks and I don’t over indulge in sweets. Just like everyone else on the planet, I do have my junk food days. I never ate large amounts of pastas or breads either. So what was happening? Is age this evil??!

I worked like a maniac to shed the weight, and I did. Until that it is, the last 7 kgs (or 15 lbs). Then for some reason, I just got stuck. Like really stuck. My weight loss had plateaued completely and nothing I did made any positive difference. Although it was extremely easy to pack on more weight, much to my dismay…

I had been following Chape Personal Trainer for awhile at this point. Trying to pick up tidbits here and there and suggestions that might help. After listening to my whining for a bit too long, David decided I wasn’t a lost cause and agreed to help me.

At first I was really worried that ‘OK, personal training agreement – I’ve got one month to get this nailed down’. Panic followed. I discovered shortly after that this wonderful man had signed on to get me to my goal, not just a month by month contract. David, God Bless you for that!

David spent many hours chatting with me about my habits. And my lifestyle. I kept a food and drink log (very specific) and my measurement and was even told to write down how new exercises made me feel. These were reviewed by him regularly and then adjustments were made accordingly. Somehow he magically knew that if sent too much info my way, my diet brain would kick into overload and fry. Then absolutely nothing would happen. Instead, David sent me weekly and monthly updates to my exercise regime, as well as the occasional lecture in a very loud voice about what I should be doing differently. This worked really well for me because once I got into the habit of my regime, tweaking one or two things wasn’t really so difficult. Well, maybe. There were the weeks David suggested I drop cheese, tofu, and tempeh all together, which were my dietary staples and I found myself pacing around the refrigerator like an angry bird.
These were some of my diet staples that week: Fresh veg, fresh fruit, vegetable sushi.

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Some of the strange but surprisingly effective suggestions David made:
• Drink more water. This almost seemed impossible to me because I was so accustomed to not drinking very much of anything at all. Today, I’m guzzling water like a horse.
• Eat more?! When David suggested this, I thought he had completely lost his mind! I even told my boyfriend that ‘watch this, we’ll be out buying bigger pants next month’. I was shocked when it ACTUALLY WORKED! Apparently, I was eating like a little bird and he knew that if I just upped my food intake a little bit, that my metabolism would be thanking me.
• Walk, don’t run. What?! Seriously? I can laze my way through a dog walk and BURN MORE CALORIES?! Too good to be true. Nope, worked great for all involved. (Well, maybe not the dogs…they love to run)

Some of my favourite exercises:
Forearm plank. I love it. It’s not crazy difficult, but you can feel it working. I still do varying planks regularly.
Glute bridge. I love to mix these in with the plank sets. Feels like a bit of a break and you know you’re doing something great.
Bird Dog. This is just…fun 😉
Reverse fly. Not fun, not comfortable, but it’s a great shoulder and ‘bat wing’ fixer upper. Feel the Buuuurrrrrn, Baby!

Some of the really effective exercises that I hated:
Alternating shoulder tap plank. A great exercise, I still do it. But something about the amount of actual coordination needed to pull this off is a bit out of my league. If you’re a betting person, this exercise is much more fun when you have a running pool of how many times a person will face plant on the floor prior to set completion.
Reverse crunch. David, seriously….ARE YOU KIDDING ME?! The goal was sets of 20. The reality was I could maybe manage about 3 before falling over to the side like a little bug all rolled up. Persistence pays though. If you want fast results, give this exercise a go.

I’ve always been shy about my body. When I found myself getting closer to my goal weight, I had many long chats with David regarding whether or not I was brave enough to post a body pic. It was my idea, after all, I wanted the people reading my blog to see that I was a real person achieving real results, not some random teenage blogger filling time with tall tales of dietary frustration. You see, my subscribers had never seen a photo of ME. Not on any platform. So this was a MASSIVE step for me. Fortunately, David had been working with me regularly on my self-esteem and body image. For that, I am eternally grateful! And this is what we saw on my blog the following week: Not perfection, not yet anyway… but confidence and a great deal of anxiety and relief.

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Haha, you can even tell by my hands how nervous and uncomfortable I was. But I wanted to do it. I needed to step out of my comfort zone and I needed to celebrate my new body. You know what happened? Everyone was thrilled for me! All those trolls and horrible comments I was expecting never came! Freedom, finally! Operation Bikini almost complete!

I kept going and we kept celebrating. I had a few slip-ups. Just refer to the Nacho incident. That was a bad one… David forgave me and made sure I got back on track and STAYED THERE. Once again, in a quite loud voice. He told me that it was a new goal: to be able to have nacho night occasionally without having a meltdown over it. Guess what, David! I had nacho night last week and it was fabulous! 😉

The final push to my goal took longer than expected. I found myself apologizing to David for 2 weeks for being so close and not quite getting there for one reason or another.

And then, something magical happened. I woke up one morning on a weigh day and realized….I had reached my goal! I was so excited, I contacted David immediately with screeches of joy. Despite the fact that I had surely intruded on his morning, he was delighted for me and made me feel like a victorious princess the whole day long 🙂

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After reaching my goal, I was satisfied with my weight. However, I felt so much healthier utilizing the skills that David had taught me, so I decided that I would take it easy, but still use my newly developed skills. As they say, it’s a life change, not a diet. I fit perfectly into my pants, and pretty great in my swimsuit so I didn’t feel the need to weigh myself on the regular. Imagine my utter delight one day when I
stepped on the scale and saw this:

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58.3 kilos or 128.5 lbs! YEAH, BABY, YEAH!!!

I feel great now! Operation Bikini has been completed and surpassed!

If I had to offer any advice to my fellow get-in-shapers, it would be this:
• Keep at it! If you get frustrated and surrender, it isn’t going to happen. It takes TIME. Hang in there, you’ve got this!
• Find someone that won’t only make suggestions for you, but that will be there for you to listen to you bitch, moan and complain , to keep you on track, and to celebrate every victory! This did more to keep me motivated than anything else!

I feel absolutely awesome now! Thanks David, you are an angel! I could not, in any case could have done this without your direction and support!

Hugs!
-Mliae

 

KEEPING YOUR ROUTINE WHILE TRAVELLING

Hello, dears 🙂

Do you travel often?  The ladies at Ladyredot.com certainly do. They´ve invited me to share some tips for keeping your routine while travelling, and I couldn´t resist a short stretching routine I usually do at hotel rooms.

Just in case you need ideas on your next destination, you´ll find some amazing places reviewed at Ladyredot.com

The future of personal training by Shay-lon

Good morning, dears!!

Surprise!! No playlist today 🙂

I´ve met Shay-lon  a few months ago. I liked her energy and honesty on every post and any topic. Her blog, Staying healthy isn´t a crime-Fitness is a lifestyle choice is a must read. She is a recent graduate in exercise science and next month she becomes a certified personal trainer.

You may disagree, I think students and recent graduates are great sources of knowledge. I also think I´ve found a jewel and I would like to share it with you. I´m pleased Shay-lon has accepted my invitation to contribute to this blog.

Please, give a warm welcome to my new colleague and friend, Shay-lon. Sure you´ll enjoy her insight as much as I did:

To begin with, personal training in the beginning served purposes that helped people like Arnold become a fitness icon and helped athletes do better in their sport or event. It was a huge deal to look a certain way depending on who were at the time and what kind of activities you partook in. It wasn’t always called personal training but rather “coaches”; people that wanted to see you succeed and do better than the competition but nonetheless they wanted to make sure you looked the part. Also, the movement and exercises back then were hardly enough and things started to expand a bit in the 2000s when science was updated and we had people taking more risk to try something new to see if it worked and the purpose of it. Today, in my opinion I feel that personal training has become ever so very popular; especially among young people and it serves so many purposes that pretty much anyone could benefit from having a personal trainer. On the other side of things, it is slowly becoming a competition between trainers versus a learning experience and it is becoming a commercialized job that seems to want to push people to make money from having more clients. Once a upon time we actually cared about people’s well-being and health, now it seems the majority of trainers only care about the profit and their own physique and less about how they can make a difference in someone else’s health. This doesn’t mean all personal trainers feel the need to take, take, take and give 50 percent but it means some don’t have a problem with doing so. The expectations of personal trainers today is that we perform these same tricks you see people on Youtube doing to get exposure and to lie their way into making others think the exercise they are doing is beneficial and get paid for it down the road. The sad part is, this is what people want to see; people doing these ridiculous exercise (i.e lets take a basic dumbbell bicep curl and now make into a handstand dumbbell bicep curl and do it while on the roof of your house) yes this is extreme but this is what people are doing, being extreme! Not everyone who has a 6 pack is qualified to make meal plans and give people proper exercise advice but for whatever reason people would rather work with a female or male who looks like the hulk with no certification then work with someone who has background experience, certification, and educational background and still looks fit enough where maybe their muscles are not necessarily bulging but they can run a good mile under 6 minutes. You see my point? I personally think that if we continue to allow “clowns” to run our fitness industry most of us will be out of a job because our standard movements and exercises won’t be enough for people anymore.
Although I do believe that people might grow sick and tired of the games and decide they would much rather do exercises and movements that are beneficial to them versus “cool” and take a risk in potential injury. I am not saying we should ignore technology and not progress & come up with more movements/exercises, because in our field, we have to continuously keep up with new stuff and always work to get more experience BUT this doesn’t mean we need to stretch things to the extreme where people are now doing off the wall stuff just for the $$ and for the exposure. In my opinion the future of personal training should increase job wise; especially since everyone is now on this fitness kick and Crossfit lifestyle change, but the quality of personal trainers and fitness gurus seems to be declining and since we seem to want to always compete against other personal trainers and fitness professionals; it won’t help one bit because we will constantly be trying to “up our game” to whatever heights we have to in order to gain more clients and more money.

People like myself who love advanced movements but still see the benefits in the more standard/basic movements will have a hard time finding clients who are willing to work with us (not for the cool exercises and big muscles) but for the information, the experience, the and the purpose of making sure our clients gain confidence, and are not relying on us for the duration of their life but at some point will then know how to perform these exercises without our constant having to monitor their every exercise. The goal I have as a personal trainer is yes, I want to gain clients, I want to make money, and yes I want exposure too so that people have something good to say about who I am as a person BUT I also want my clients to eventually leave the nest and be able to take what I have shown them for however long I am with them and be able to continue down a healthy path. What is the whole point in keeping your clients hostage to the point where they need you for the rest of their lives? you haven’t done your job correctly if you have clients who never leave the nest; eventually our clients will need to be able to handle a healthy lifestyle change and make their exercise regimen their life without us being there, that is why we train them and help them to do so, not hinder them and have them rely on us for as long as possible. I do believe keeping in touch is the way to go, and some clients I might have for 6 months, some for a week and others for 2 years but if they met their goal within that time frame, the new goal is to teach them to be independent. So overall, the future of personal training depends on the quality of trainers and their history, experience, and background, education. The future could turn out bright or end up in a haze.

Thank you for reading, I hope that you all have enjoyed hearing my perspective and hope to have some good feedback.

Your fitness blogger,
Shay-lon xoxo

Guest post: Long duration flights at MiddleMe & LadyReDot

Good morning, beautiful people 🙂

As you already know, my good friend Kally has invited me before to MiddleMe. We´ve tried to provide you exercises you can perform at your workplace and could help with your posture and tight muscles.

Probably, you don´t know these interesting facts about Kally:

  1. She loves travelling.
  2. She flights a lot.
  3. And she has just opened a travel blog: Ladyredot.com

So, I told her I had some exercises for her long duration flights and…the rest is history 🙂

Follow Kally´s blogs for awesome tips for your career  and travels!! Enjoy the reading and have a good flight 🙂