How to Optimize Your Health to Look Young and Feel Energetic

Here is a good class that will help to boost your energy and help you to feel like you have added years to your life. This class is being offered by Dr. Daemon Jones. To find out more information on Dr. Dae, click on the link at the top right.

How to Optimize Your Health to Look Young and Feel Energetic

Thursday, October 1, 2009 @ 6:30pm - 7:30pm

We're living longer and wanting live better more vibrant lives. To optimize your longevity you need to learn how to live healthy and enjoy each moment. What we eat how we manage our stress and how we exercise are important components of creating longevity and looking great at the same time.

Location: 650 Pennsylvania Ave., SE
Suite 240
Washington, DC 20003
Registration: $25.00 for the class. Call to reserve
your seat 202-544-5440

What to do when your workouts aren't working

Do you find that you exercise but you are not seeing the results you expected? Your workouts might be at fault. Check out this good article from Prevention Magazine that was reprinted in the Express yesterday called "6 Workout Mistakes That Slow Down Results". (In the Express it was called "When Flab Won't Flee.") It gives good tips on how to correct common mistakes that a lot of people make when they are exercising that might be sabotaging your progress.

50 Million Pound Challenge

Many of you have probably heard of Dr. Ian Smith, who created the 50 Million Pound Challenge a few years ago. Dr. Smith has dedicated his career to fighting obesity and so far, 1.4 million people across the country have lost 5 million pounds.

Read more about Dr. Smith and his mission to help us all live better and longer lives in this article in the Express last week. (Sorry, this post is late. There was a great event this past Saturday!)

Mo'nique Talks about Being "Skinny"

Mo'nique has lost 42 pounds recently (down to 220 pounds-which I would not consider skinny but it is definitely a huge accomplishment). This is what she has had to say about her new "skinny" life:

"...I have so much more energy. I can move around better, and that’s what it’s all about. I want to lose more, so I’ll just keep eating better and exercising, and the weight will come off,” she says. “It took time to put in on, and it will take time to take if off. It’s still okay to be big, but let’s be big and healthy. I had to lose some weight to get healthier because I want to be around for a while. I have twin sons who are 3 and a son who is 19, and I want the opportunity to meet their children.”

It is great to see that she is doing it the right way (so many celebrities take the easy way out) and has realistic expectations. And good motivation. It seems like Mo'nique definitely gets it, and I hope that she passes this message along as much as she did her old message.

Like all of us, she has hit a plateau, but she is not discouraged and will keep working towards her goal.

Congrats, Mo'nique!

I am also glad to see that this is being highlighted in popular black magazines. (I guess Jet is considered a popular magazine. Do people still read that?)

Weight lifting helps cancer survivors

A client shared this with me today so I thought I would share it with you all. Doctors used to tell survivors of heart attacks and breast cancer not to lift weights. Now, studies have shown that breast cancer survivors benefit from exercise and lifting weights. Please feel free to pass this article along to those who will benefit from it.

Dance your way to a healthier body

Cardiovascular exercise comes in all sorts of forms, so there is bound to be something out there that you enjoy. If the idea of spending thirty minutes on the elliptical does not sound appealing to you, or you have never been able to bring yourself to run, why not try dancing your way to a healthier you with America's Best Dance Crew's fourth place team from last summer, The Boogie Bots. The Boogie Bots teach a class at The DC Dance Collective on Thursdays at 6:30 pm.

"It's an hour and a half of straight cardio," says Jean Pyun, a regular participant in the class. Just imagine how many calories you can burn (all while having fun) in 90 minutes!

I truly believe that there is a form of cardio for everyone! Why not boogie your way to a healhier you?

If you already attend a fitness dance class, let us know about it! And definitely give us the scoop if you decide to hang with the Boogie Bots.

Talk about Functional Exercise-Spartan Workout

I have a client that has told me on more than one occasion that she has to have variety when she works out. Otherwise, she will get bored. So she works out with me to do strength training, goes to sunrise yoga at Willow Street Yoga and has hired my swim instructor to help her in the pool. She certainly gets variety.

Well, how is this for variety? There is a trainer at the Tyson's Sport and Health Club that has come up with a "Spartan Workout" that is based on his experiences working on a farm. The workout includes lashing ropes, flipping tractor tires and slamming a sledge hammer. Sure, it might sound kind of crazy, but if any of you are into gardening or yard work (or do it anyway even if you are not "into it"), this workout could be considered "functional exercise" for you.

I have done a workout where we flipped tires before (there is a picture of it on my Facebook page). It actually is not as bad as you think, and it really makes you feel very strong.

Check out the article about the Spartan Workout from The Fit Section of this week's Express.

I think I am going to have to make time one Saturday to go out there and try this out....Shoot, I like variety too!

Healthy Reservations around DC

I mentioned earlier how DC has become very bicycle friendly. The hotel industry is no different.

If you are spending time across the river in Old Town Alexandria, The Hotel Monaco is a good place to consider. They have 15 bikes that are available on a first come, first served basis. Biking is a great way to see Old Town. The other good thing about staying at Hotel Monaco (and many Kimpton hotels)is that they have a heated indoor pool and a 24 hour, well-equipped on-site fitness center.

You might also consider staying at the Lorien Hotel and Spa (another Kimpton Hotel) in Old Town. Guests can get a bike as part of an all-inclusive package during the summer. The package includes a bike map, a picnic lunch, tickets to Mount Vernon and a cruise on the Potomac River.

If you are staying in DC, visit the Park Hyatt at 24th and M. They offer hybrid wheels to guests gratis if you sign up a week in advance. For a fee, they will also hook you up with a helmet, lock, water and a map. While you are there, you can relax at the spa or stay fit in the 24-hour fitness center. If working out outdoors is more your thing, the staff at the Park Hyatt will provide you with a map of local trails and a GPS watch. Forgot your shoes? Don't worry about it. They will make sure that you have all the gear you need. And of course they have a pool so you can practice your laps.

Share with us your favorite healthy place to stay in DC or any other city!

When you want to treat yourself

A few years ago, I decided to treat myself on my birthday. My clients had been raving about The Nemacolin Woodlands Resort and Spa in my home state of Pennsylvania.

Let me tell you, this place is beautiful! I don't even think that beautiful describes it well. If you are looking for a healthy, relaxing, wonderful trip out of town, this is the place to go. I took advantage of the Summer Spa Package which included my stay that night, breakfast the next day and points towards spa services. It also included the use of the Woodlands Spa Facilities: the pool (too bad I didn't swim back then), the exercise room (very nice), daily exercise classes, the sauna and the steam room.

If you enjoy outdoor activities, there is a PGA Golf Course, snow sports, a series of trials that wind through the property, mountain biking, a climbing wall, miniature golf, volleyball and tennis. All of this is on their 3,000 acre site.

This is not something that I can do on a regular basis, but it has been my favorite healthy retreat so far.

What is your favorite healthy vacation site?
Or what is your dream location to visit?

Healthy Reservations

What do you think of when you picture the perfect vacation? A break from work? A little relaxation and quiet time? Chillin on the beach with a cold drink with an umbrella in it?

Hopefully, your perfect vacation includes staying on track with your health and fitness goals. These days there are plenty of hotels that aim to deliver rest, relaxation, healthy meal options and excellent fitness opportunities.

The May 2009 issue of Health Magazine highlighted America's Healthiest Hotels. Some of them are the more ritzy hotels that you would expect to see on this list, such as The Four Seasons (rated #2) and The Ritz Carlton (rated #6). However, there are also more reasonably priced (yet still well known) hotels on the list including The Hilton (ranked #4) and the Hyatt Regency (ranked #5).

The top rated hotel on this list is The Fairmont, which runs about $139.00 per night. It is considered the best because of its innovative programs. You can take the hotel's dog out for a walk in Copley Plaza in Boston. For a small fee, The Fairmont Fit Program will provide guests with Adidas athletic shoes, preloaded MP3 players, running maps and more. There are special massages and services for busy business travelers who need to relax and detox. The Fairmont also has special pillow menus for the perfect night's sleep.

On my recent trip to Miami (sigh!) I noticed that the hotel where I usually stay, The Catalina Hotel and Beach Club, has bikes on site that are available for guests to rent. They also claim to have yoga instruction on site.

Vacation does not have to mean abandoning all of the good work you have done all year towards your health and fitness goals.

What healthy options do you look for when you choose a hotel?
Do you actually take advantage of the fitness equipment and healthy meal options that are offered? Let us know!

Something in The Water

Are you looking for something new to add to your exercise routine this summer? Why not try swimming?

Since we have a mayor that is very much into swimming, DC is said to have some of the best and safest swimming facilities in the country. There are 19 outdoor swimming facilities in the city alone, which opened for the summer over Memorial Day weekend. If you are a DC resident, the use of these facilities will cost you nothing (that's right they are free!) Non-residents pay just $4 for the day.

You can find out more information about the city's swimming facilities online.

Most large cities have similar facilities with information online including Pittsburgh, , New York City, Philly, LA and Chicago.

Swimming laps is a great cardio exercise. It gets your heart rate up so that you can burn calories, burn fat and increase lean body mass. As with biking, jogging and other forms of cardiovascular exercise, it is recommended that you do 20 to 30 minutes at a time to get the most benefit out of your workout.

If swimming laps sounds too repetitive, most land-based exercises can be done in the pool including Pilates, yoga, team sports like volleyball, strength training and jogging. Group classes are offered at most private and public pools and at resorts.

If it has been a while since you last went for a swim or if you have never been swimming before, it is a good idea to join a beginner's swim class or work with a private instructor to make sure that you have the basics down. I am going to start swimming this summer, but I haven't been swimming since middle school. So I put an ad on craigslist for an instructor and I recieved quite a few responses from reasonably priced instructors. Now, I just need to pick one and get started! Who wants to join me?

The Hollywood Trainer

Jeanette Jenkins was a chubby kid who always "carried around an extra 10 pounds" and grew up in a dangerous housing project in Ontario, Canada. (Who know there were projects in Canada?) Her mother got her and her siblings involved in sports to keep them away from those in the neighborhood that were not doing positive things with their lives. She left home at 16 to attend the University of Ottawa and moved to LA after graduation.

Now, the chubby girl from Ontario is one of the most sought after trainers in Hollywood. Her clients include her wife, Queen Latifah, Carmen Electra, Christina Applegate, Jordana Brewster and Kimora Lee Simmons.

Jenkins believes that "one of the keys to staying in shape is that you do an activity that makes you happy." That means that exercise does not have to be grueling or feel like work. Plus, if you find an activity that makes you happy, you are more likely to stick with it. Her own exercises run the gamut from Pilates to hiking to Tae Bo to yoga. It really depends on how she feels that day. When working with clients, she considers all factors (what she calls "the circle of life") into consideration: muscle strength, cardiovascular endurance, flexibility, nutrition and their spirit.

Breakfast is her favorite meal of the day and will have often have a salad for breakfast. (I like that idea)

Now here is a role model that we can be proud of. Check out her website and her article in American Fitness Magazine.

What physical activities make you happy?

Ride and Seek

Looking for a good way to burn calories and get in shape this summer? Try biking! It was a lot of fun when we were kids (Ok, I grew up in Pittsburgh so "biking" consisted mostly of walking my bike up a huge hill and riding down, but whatever, it was fun), and it is still a great way to get in shape now.

The April 14th edition of the Washington Post Express gave five great reasons why you should take up biking again:
1) You will burn a ton of calories-at a relaxed pace, a 130-pound woman can burn up to 473 calories per hour. The amount of calories burned will increase the faster you pedal.
2) It gives your joints a break-cycling is low-impact so it is good for anyone with knee problems and is a good alternative for runners.
3) Your legs will get toned-Your quads (front of thighs) and calves get a good workout when you bike.
4) You will bust the blues-British researchers have found that 71% of people who exercise outdoors said they felt less tense afterwards.
5) You will become a better driver-When you ride a bike, you use your entire body and mind. This will transfer to the steering wheel, and you will become more aware of everything around you.

Another good reason: Think of all the money you will save in gas if you bike to work or to run errands.

On that note, here is a good way to get started. May 14th is National Bike to Work Day. This is a great day to get started with adding a little biking to your fitness routine.

You don't have to buy a fancy, expensive bike. Start simple. You can purchase a bike from Target or Sports Authority for a reasonable price. Check out your neighborhood yard sale or Craigslist for a second hand bike.

Washington DC now has the Smartbike Program, which is a self-service public bike rental program. These bikes are good for running local errands.

So you have 10 days to get ready for Bike to Work Day. What is your plan?

Competition Gator Shake

Spring is here! It's time to take our workouts outside.

Here is a great shake that you can make at home and drink after you have worked out. This smoothie is taken from "The Ultimate Smoothie Book" and is considered an "antioxidant rich electrolyte replacer". If you dilute it with water it's almost like drinking your favorite sports drink-only healthier!

Make sure that if you are going to use bottled juice, that you use a kind that is low in sugar or has no sugar.

1/2 cup Orange Juice (2 Oranges juiced)
1/2 cup apple juice (1 apple juiced)
1 lemon juiced
1 lime juiced
1/2 teaspoon ascorbic acid (vitamin C powder)
1/4 teaspoon sea salt
1/8 teaspoon stevia or 1 tablespoon honey
8 ice cubes

Pur the orange, apple, lemon and lime juices into a blender and add the ascorbic acid, sea salt, sweetener and ice. Blend on high speed until smooth. Serve immediately, store in refrigerator or transport in a thermos.

Let me know what you think?

What is your favorite drink when working out?

The First Family Sets an Example

In a 60 Minutes interview that aired on March 22, 2009, President Obama revealed that he and his wife, First Lady Michelle Obama, share morning workouts on most mornings during the week at 7 am after the girls have left for school. Afterwards, they have breakfast together.

One thing that I always suggest to my clients is that they find a workout partner. It doesn't matter if your partner is your husband, boyfriend, neighbor, coworker or dog, you will be more likely to stick with your workout routine if you know that your workout buddy is waiting (and depending) on you.

If you can not find a reliable workout partner among your current set of friends, try joining a group on Meetup.com or posting an ad on Craigslist. (I personally believe that you can find anything that your heart desires on Cragislist.) You can even mention it on your Facebook or Twitter status and see who is interested.

Just make sure that the buddy you choose is just as motivated to change their life as you are.

Who is your workout buddy?

Fitness Tip for this Week

My challenge to all of you this week is to walk as much as possible.

Walk everywhere. Instead of driving to run your errands, walk to the store. If you have to drive, park far away and walk to the store. Park at the back of the parking lot or if you are parking on the street, park around the corner.

At the very least, take the stairs instead of taking the elevator. Walk up the escalator instead of riding. (I do this all the time and by the way, it is soooo much easier than walking up steps. So this is a good place to start.) If you are on a steep and really long escalator (like at the Bethesda Metro) walk part way and ride the rest of the way. I live on the fourth floor of my building and I almost always take the stairs. Ok, I do it not because I am so fit but because I am extremely impatient and don't want to wait for the elevator.

Find a friend or neighbor and take a walk in the morning before work, at lunch or before dinner.

Just walk as much as possible. Purchase a pedometer (they are so cheap these days) and record how many steps you take each day this week. You will be surprised how a little change to your lifestyle such as this can make a big difference.

Morning or Evening Workouts?

Do you prefer to work out in the morning or evening? Here is one man's opinion on the pros and cons of working out in the morning. (Sure, he's a man, but most of what he says applies to us all.)

Which do you prefer?

Your money is no good here

Do you think that it costs a lot to stay in shape? It doesn't have to!

Today, I actually got up on time and went to a free yoga class at the new Lululemon on P Street in Logan Circle.

Their clothes may be too expensive for me, but one thing that I do like about Lululemon is that they host free fitness and yoga classes at their locations. The classes are usually taught by instructors at local yoga studios or local personal trainers.

Today's class was taught by Alex, the owner of Yoga Chai in Adams Morgan. I literally live less than five blocks from this studio and have been meaning to go and never have. The vinyasa yoga class was a great way to start the day. I left feeling really good. Alex is a good teacher. I did some things today that I have never done before and he mixes in his own brand of humor in the class, which I like. You should check him out at his studio.

The good thing about free classes is that they are all taught so that beginners and veterans alike will be able to feel like they got a good workout or practice. So you don't have to worry about whether or not the class will be too hard or too easy. Plus, since they are free, if for some reason you don't like it, it's no big deal. It is also a good way to learn about local gyms, studios and personal trainers.

Yoga Chai will be offering another free yoga class next Sunday at 10 am. I will be there. Holla if you want to join me! (Or check out a Lululemon near you to take advantage of their free classes.)

A Dream Girl Gets Fit

You know who has been looking slimmer these days? Jennifer Hudson! It is rumored on various celebrity sites, including "How Celebrities Lose Weight" that she has lost 60 pounds by changing her diet. She has cut out fried foods (imagine that!) and eats low fat, low calorie meals. In addition, she has hired a personal trainer who also travels with her. Her workouts include running, squats and pushups.



She is definitely looking good these days and seems to be making great lifestyle changes!

How Does She Do It?

I have been looking at different sources on line to see if I can find out how Mo'nique is losing weight. Most of the information that I am finding is coming from unreliable rumor websites and blogs. I have not found an official statement from Mo'nique or her people yet.

I really hope that she is doing it through a healthy balance of diet and exercise. Many of the sites that I have found so far are suggesting that she may be looking into gastric bypass surgery. I really hope this is not the case.

My personal feelings on gastric bypass is that it is very dangerous (well, any surgery is dangerous) and that it is just a quick fix. In order to stay healthy for the duration of one's life, you really have to change your whole life style and way of thinking. No matter what anyone says, there is no quick fix.

Plus, I want for our community and our young people to have an example (a high profile example) that shows that a healthy diet and an active lifestyle are the right way to go about losing weight and being healthy.

But at the very least, if she is going to have gastric bypass surgery, I hope that she doesn't try to pull the wool over our eyes and tell us that she lost weight doing Pilates like Star Jones tried to do!

I am going to keep looking into it.....