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Informational

Freedom From The Norm: How An Online Trainer And Coach Works

Online-Fitness-TrainerSome people just don’t like working with a personal trainer. They may like the idea of having someone to consult with, or the added motivation a trainer provides, but they’re just not into making or keeping tight one hour appointments at the gym or having someone yell— “gimme just 1 more rep!” —into their ear.

I don’t blame them. I’m a certified personal trainer, and even I don’t like forcing my clients into a rigid schedule, where they dread coming to see me.

Like my clients, I much prefer a flexible schedule. This is why all of my packages are offered online. Many of my clients are busy professionals, some with kids, some without. Time is precious to them and they don’t always have the luxury of dropping into workout classes at a set time.

How Online Strength & Nutrition Guideance Works

  • I provide you with a series of online questionnaires
  • You fill out the online forms and send back to me
  • I obtain all the necessary information I need (such as your goals, weight, height, fitness level, stress levels, fitness and nutritional likes, dislikes, allergies, injuries, concerns, etc.)
  • I create a customized personal training program and macronutrient focused meal plan for you

Strength and Conditioning

What most people need is a customized plan that gives detailed information on what exercises to do, on what days. Sometimes exercises will include machines or weight resistance, other times it may be body weight exercises or plyometrics. Everything fits together to target your specific goals and keep your body on your toes.

Don’t know how to use the equipment at your gym properly? No problem, I send you videos, photos and descriptions if that’s an issue. All workout plans keep in mind your fitness level, load, intensity, frequency and the various equipment you may or may not have available to you. There is no one-size-fits-all approach to these plans. Everything is tailored to your needs.

Nutritional Counseling

My clients aren’t into fad diets, instead they want to eat real food, with the correct portion sizes for their activity needs and fitness levels, while losing body fat and gaining muscle in all the right places. I calculate your macros, and give you a workable schedule of suggested meals and recipes that fit those macros (that’s the hardest part for most people) and fit your daily life.

Categories
Health Uncategorized

Positively Happy Holiday Greetings!

Positively_strong_health_solutions_coupon_offer_for_diet_weightloss_nutrition_fitness_plan

My heart is happy,

My belly is full,

I thank God that my clients

Are so jolly and cool!

Basically, since I like to take the Christmas holidays to reflect on all of the blessings in my life, this past year has been an amazing one.

I’m really thankful for a year of learning, expansion and being able to work with awesome clients and people who are so into fitness and nutrition.

Thanks for making my job so enjoyable. I love being a champion for healthy living and a coach where I get to see others work hard, succeed and fulfill their own dreams, wishes and resolutions.

To Positively Strong Holidays,

Sunny

 

 

Categories
Health

The Joy of Better Health: Preventing Heartburn With 5 Simple Solutions

JumpForJoyAcidRefluxIf you have ever experienced heartburn, you’ll know that it is no joke. It’s not just annoying, but it’s actually quite a dangerous signal of your overall health.

Many years ago, I had heartburn that persisted over a few weeks and when I told my doctor about it she just waved it off and said that it was probably too much acidic foods and that she would prescribe me some medication for Acid Reflux. The medication worked, but as soon as I came off of it, the heart burn came right back. That was quite some time ago, nowadays I know a lot more about Acid Reflux and indigestion, and the types of foods and diets that bring about heartburn.

Most often, it’s not just one meal or food that does it, instead it is a series of meals and bad habits that create an acidic environment in the body by dropping the body’s natural pH balance to below 7.35. Acid forming foods are definitely a culprit, but most people don’t realize that it is not acidic fruits and foods like lemons, tomatoes and sauerkraut that disturb the alkaline balance of the body, but instead it is “acid-forming foods” such as processed foods and packaged goods that cause acidosis in the body and subsequent harm.

A low pH and acidic environment within the body is the perfect growing conditions for a bacteria called the Helico Pylori Bacteria (a.k.a H. Pylori) which inhabits the stomach and the esophagus. H.Pylori stimulates cells in the stomach to produce excessive amounts of gastric or hydrochloric acid which can make their way back and up into the esophogus causing “Heartburn” or Gastro-Esophogeal Reflux Disease (GERD). Doctors usually prescribe a heavy dose of antibiotics for H.Pylori, but since the antibiotics themselves can often do a lot of harm, eating the right foods can re-balance the gut to create an alkaline environment (not allowing the H.Pylori to thrive). I can honestly say that just by switching to whole foods and cooking at home, I have been able to experience better overall health, prevent heartburn and not take any medications whatsoever, which literally has me jumping for joy!

As for Acid Reflux medication, those just mask symptoms and can often have many side effects as well. My doctor should not have waved off my heartburn as if it were no big deal. It’s great that she recognized food could be a source of the problem, but she should have elaborated on what foods were actually “acid-forming” to the body and also advised me to see a nutritionist.

Preventing heartburn can be a way of preventing bigger problems down the road and since there are already lots of lists out there to help alleviate heartburn once you have it, I have instead created a list that will help balance your gut flora and keep you from experiencing heartburn in the first place.

5 ways to clean up your diet and keep heartburn at bay:

Categories
Food

Reputation Re-haul: 5 Fattening Foods That Are Actually Good For You

Good-For-You-Foods-With-A-Bad-RepEveryday, there is someone out there that is unnecessarily avoiding certain foods. They don’t have an allergy and they don’t dislike the food, but in the name of weight loss or health, they are choosing to discriminate against them.

Blogs, news outlets and media figures like Dr. Oz are busy using scare tactics about perfectly-good-for-you foods, and with far fetched promises of shedding 20 pounds in a week. Some processed foods are marketed as “healthy” but they are far from it (see one of my previous posts) while other foods are given a bad reputation, sometimes based on studies that are simply taken out of context. Well I’m here to tell you that unless you have a real food allergy or intolerance, you shouldn’t be avoiding these whole foods based on what the uninformed word is on the street.

Below is a list of 5 foods that you may be avoiding unnecessarily, when in fact they are super good for you!

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Uncategorized

Fighting Rising Health Costs

Breaking_Bad_Habits I don’t usually go so long between writing these blog posts and I promise not to make it a habit, it’s just that enrolling in a full-time Master’s program while working full-time might have been a little more than I can neatly chew. Not that it hasn’t been amazing, interesting and full of fun, it really has, and so today I want to give you little taste of what’s been keeping me so busy.

The focus of my research this term is engagement, or better explained, the meaningful involvement of patients in health care. Still not sure what that means exactly? Well, it can mean a lot of things, starting with creating solutions and ways in which to encourage adults to actively take charge of their own diet, exercise, medication, treatment and overall health care while cutting overall health care costs. What is really exciting for me, is that it goes hand in hand with what I hope to achieve with my clients each and everyday. I want my clients to take charge of their own lives, learn new skills and take into account all the different factors and options that affect their health and health care costs, and have the confidence to seek the right care to live happy and healthy lives.

Since people who lack the skills or confidence to manage their own health care cost the system 21% more, it is in everyone’s best interest that we all fight to become better consumers of health care. How does one become a better, more engaged and more informed health consumer? Below are some tips to get you started:

How to be a more informed health care consumer, save money and experience better overall health:

Categories
Uncategorized

Just Because It Says Organic Doesn’t Mean It’s Good For You

organic-eating-and-headstandsI always choose organic produce over the conventionally grown variety. Fresh vegetables and fruits are better for you when they are not genetically modified or sprayed with pesticides. The fruit or veggie will have more nutrients and will have played its part in the eco-system, where bees and other insects have a chance to feed and pollinate the way they are supposed to do.

With that said, it has now become very popular for processed foods to carry an “organic” label, where sugar laden fruit bars, cereals and juices advertise that they were made with 100% organic ingredients.  Unfortunately this leads lots of people to think that Organic = Healthy and then they are surprised when they over-indulge in these organic products and see weight gain. These processed foods may be organic, but they still contain a crazy amount of sugar, sodium and other preservatives.

It’s great that people are thinking about where their food is coming from, but to take it a step further, we should all be thinking about taking the extra time to prepare our meals and eat whole foods as much as possible. Think about eating the way people did a hundred years ago… not an easy task I know.  A hundred years ago there was a designated person in the family (usually the mother) whose only role consisted of spending hours to prepare daily meals. That is definitely not the case now. Now women are busy juggling work, families, long commutes, training and fitness, traveling to exotic places, rent and mortgage payments, debt, taking care of aging parents, social lives and the list just goes on. There’s just no time to prepare meals from scratch and eat healthy 100% of the time.

Well, we cant’ aim for 100% all of the time. We have to take small steps and start off small. Just like when I started doing headstands, at first I couldn’t do them at all, but then little by little I started getting better at them. Now I can hold a headstand for upwards of 3 minutes and I am attempting to press into a handstand from the headstand position. Fitting in the time to cook is the same as attempting headstands for the first time, it has to happen slowly. Try scheduling the time to prepare one meal a week for a month and see how that goes. Then try for two meals a week. Slowly switch processed snacks (even those that say organic) to whole foods.

If you are confused about what I mean by “whole foods”, I’m talking about foods that are as close to their natural form as possible. A friend of mine said something super funny a while back and I think it fits really well here. He said, “If it comes from a Plant, eat it. If it’s made in a Plant, don’t”.  This couldn’t be more true and the next time you are out grocery shopping think about filling your cart with only whole foods and switching out some of your usual foods for these:

Categories
Uncategorized

Candida Nightmares: Wait, What is Candida?

FruitsWe’re now a week into the New Year, how exciting! It’s been several weeks of craziness for me, as I just finished a hectic term of grad school with a flurry of lengthy papers, presentations and exhaustion right before the holidays began. I pulled my first all-nighter in seven years… a terrible decision on my part. Not sleeping will do a number on your body, especially if you are used to 7-8 hours of sleep a night like I am. Stress and not sleeping well lowered my usually strong immune system and I ended up getting sick for the first time in three years, talk about not being able to enjoy the fruits of my labor, instead of eating all of my favorite foods and fruits, I spent the whole holiday season trying to figure out what was going on with my body. The lowered immunity caused the candida population in my stomach to increase and I was hit with a bunch of food intolerances and allergies right in the middle of all the holiday dinners and festivities. Dairy, meat, nuts and even fruits and veggies were giving me severe stomach pain and even my skin broke out in acne and hives, all strong signals of inflammation in the body and a push for me to reduce stress and re-balance my life and diet.

The immune system is not just one organ like the liver or the heart, instead it is made up of a collection of different organs and systems that work together to kill pathogens and protect the body. Almost every part of the body contributes something to the immune system, so if one piece starts to function below par, your overall health can be at risk. For me it was clear, not sleeping for 24 hours straight, and getting only 4-5 hours of sleep in the week prior, had caused me adrenal fatigue.

Categories
Exercises

Snow Free Winter Activities

Winter_Activities_Batting_CageSome people love winter because they can finally take advantage of all the winter sports that cold weather offers. Skiing, skating, snowboarding… all sports that I would LOVE to love, but I’m too busy trying to keep warm. So what’s an active, adult with a probable case of ADHD  to do in the dreaded cold? I’ve decided to create my own “winter” activities.

I’m not just talking about going to the gym or a group fitness class on the daily (those are year-round activities), I’m talking about making the special effort to find an indoor arena to take advantage of a warm spot to play, jump and move around. I’m personally juggling a lot of different things right now, so I don’t have time to join a league or take part in sports that need the time commitment of other people. Instead, I’m always looking for activities that I can drop in on without a lot of planning or too many participants. This is where my need for lists comes into play. I’ve put together a little list of three indoor activities you can find in most major cities that offer a lot of bang for your buck. To make the cut, the activity needs to be fun, keep me fit and burn some calories while I’m at it. So here I present you with my little list of three:

Indoor sports and activities for the non-team player:

  1. Trampolining: Jumping against gravity works the heart muscle. This cardiovascular activity increases heart rate and pulse rate, and can increase bone density as well. Sky Zone, an indoor trampoline park, also claims that trampolining tones up your glandular system, especially your thyroid glands, and improves digestion.
    • Approximate Calories Burned: 300-500 calories per hour.
  2. Batting Cages: Swinging the bat means that you get to workout your core (think obliques), butt, back (your lats), chest and forearms.
    • Approximate Calories Burned: 150-300 calories per hour
  3. Driving Range: Like the batting cage, all the twisting, turning and hitting works to sculpt your core muscles, back, chest, arms and shoulders. Basically using all those muscles that you don’t get to workout when slouching in front of the computer at work.
    • Approximate Calories Burned: 100-300 calories per hour

I have a couple other indoor sports in mind that I’ve been dying to try out, but for a bit of suspense and anticipation, I’ll keep you posted on those. Winter is super long in Chicago, so I’m sure I’ll have plenty of time to try out some other indoor sports to report back to you with. Till then, keep warm and try something new, you may just learn to love winter if you don’t already.

To being Positively Strong, all year long,

Sunny

Categories
Food

Homemade Cold Remedy: Hot Spiced Lemonade

Best_Cold_RemedyI have an amazing cold remedy for you in the form of a hot drink. In fact it is an amazing remedy for any sort of inflammation in the body, as it is abundant in vitamin C and contains inflammation fighting spices like turmeric, cinnamon and cayenne pepper. This drink also contains ginger, honey, garlic (don’t let this little guy scare you off, garlic is the key to keeping away that cold) and fresh juice of the lovely lemon. Everyone that has ever tried this drink, has always commented that they didn’t expect it to taste so good – I promise you, it’s delicious.

Without further adieu, here is my own recipe. You can always adjust a couple of ingredients to your taste, but I recommend you first try it as it is to get a full blast of immunity building nutrients. I always make a large batch so that I can drink it throughout the day.

  • 6 cups of water
  • 3/4 cup honey
  • 1 large, juicy lemon (if your lemon is small or not very juicy, use 2 of them)
  • 2 cloves of garlic (peeled, chopped, and let sit for 5 minutes before adding to water)
  • 2 to 3 teaspoons of fresh minced ginger
  • 2 cinnamon sticks
  • 2 pinches of turmeric
  • 2 pinches of cayenne pepper

Bring six cups of water to a boil, reduce heat to medium and mix in honey. Next, add all of your ingredients and simmer back to a boil for about 10-15 minutes. Use a ladle and strain into a mason jar or directly into a cup. This recipe should give you about 4-5 servings.

I have previously written about eating well to build a strong immune system, but you can even drink this after a heavy workout, when your muscles are primed for a dose of vitamins. Follow the tea up with a good source of protein and you will have less muscle ache as your tissues rebuild. And remember, I am not a doctor, so if you are on any medication (i.e. some studies have found that blood thinners and garlic don’t mix too well) or have any allergies, please check with your physician first.

To a Positively Strong Winter,

Sunny

Categories
Food

Why You Shouldn’t be Afraid of White Rice

White_Rice_vs._Brown_RiceDon’t you just hate it when just as you are about to take a bite of your food, someone decides to tell you about all the dangers lurking in that bite?

If only I had a dollar for every time someone did this to me, I would be able to buy a lifetime worth of white basmati rice! Mmm… fluffy basmati rice, I could eat that everyday, and you know what? My Persian ancestors did eat it every day, as do many people of countries where rice is a dietary staple.

I’m sad to say that before I made a commitment to learn more about the science of nutrition, I too was easily swayed by all of the food propaganda that is out there in the world. New food studies, talk shows, the news, advertisements, blog articles and new food products, they are all constantly contradicting themselves and each other by pushing new food trends and products. They cite a research study and all of a sudden a whole new “healthy” food product is created to replace what you and your ancestors were eating for eons before.

The problem with a lot of studies come down to their methodologies and they sometimes make generalization and associations between factors that aren’t always correlated. Take for example, a 2012 study that claimed white rice consumption is associated with a higher risk of Type 2 diabetes. Immediately people take this to mean that White Rice = Diabetes which is absolutely not true nor the case. In reality, the study was making an associates between the “risk” of diabetes and rice consumption, where a significant spike they observed was that 20% of diabetes prevalence in their study was in the United Arab Emirates, a country with high white rice consumption. Yes, they eat a lot of rice in the UAE, but because it is one of the richest countries in the world, people also tend to eat a lot of sugar, processed foods and a lot of everything else in excess. If anything, diabetes incidence goes down as rice consumption increases, which is evident in countries such as Thailand, the Philippines, Indonesia, and Bangladesh, where they have the highest white rice consumption and have very low rates of diabetes.

Here is a map released by the Wall Street Journal from the International Diabetes Federation that shows the 2013 prevalence of Type 2 diabetes around the world. You can see that a lot of countries who have historically eaten a lot of white rice like basmati or jasmine rice actually see much lower diabetes prevalence.

Diabetes_Map

The other problem is that people don’t realize that there are many different rice varieties (about 40,000 different varieties exist in the world) with different compounds to each one.