Lessons Learned from the Saga of the Hip Flexor

As I was sneaking out early of the Cardio Kickbox class tonight I was reminded of my journey recovering from a hip flexor injury.  I’ll try and be brief while I explain the process that began 3 1/2 years ago with a car accident.  What I want to share is the lessons I learned from my process so that if you are injured you can be quicker at nipping it in the bud.

While on Irvine Avenue 3 1/2 years ago I was rear-ended by an SUV.  When I got to Newport Workout immediately after for work I felt pain in my left hip joint.  The pain went away the next day and I went on with my life which consisted of dancing professionally and being a trainer.  Six months later, during a performance, the strain of my hip flexor had progressed to the point where I was in tears walking down the hallway to get on stage.   I had to leave in the middle of the show and I wouldn’t get back on stage for another year.

That year consisted of a mix of Chiropractic, massage, Electrical Stimulation Therapy, Physical Therapy, Trigger Point Therapy, anti-inflammatory diet, nutritional supplements, stretching, strengthening, and bags and bags of ice.  Phew!  In hindsight, that is A LOT and it was expensive. (For those who know anatomy, it specifically was my Sartorius and Rectus Femoris tendon.) Read more »

Cleansing is over – Time to vacation!

I completed 28 days + of cleansing.  Phew!

My week of continuation fell off the wagon a bit.  I had some feta cheese in my omelette on Monday, some dark chocolate a couple of times a diet Root Beer on Wednesday (weird?)  I was tired as hell and I needed something for my long drive home and somehow root beer came into my head.  It is caffeine free and oh so sweet tasting.  Not surprisingly I had a killer headache the day after because of the chemical sweeteners.  Oh well.  You win some, you lose some.

So now on to cruising the Caribbean with my family.  Woohoo!  My bag is almost packed (I really gotta hurry with this post!) and my plane leaves at 2pm.

Now what?  Do I just go crazy?  Well . . . moderation is still my goal.  The root beer headache was a great reminder that I did all this so I can feel better and avoid those aches and pains.  I want to come home from my vacation feeling energized and ready to tackle life again.  If I eat all the things I have been avoiding I might need to take another whole week off to recuperate. Read more »

Secrets of Alternative Medicine – From Dr. Oz’s

I was watching Dr. Oz today and started browsing his site.  I am still searching for good information to share with you on why we should cut gluten out of our diet (even if we do not have Celiac disease.)

In the meantime I stumbled upon this article that gives three suggestions from 3 highly respected experts in the field of alternative medicine, Kathy Freston, Dr. Joseph Mercola and Deepak Chopra.  In short summary their respective contributions were:

1. Doing an occasional cleanse or detox program
2. Taking Krill Oil for Omega 3’s
3. Meditating

Check out the article for their explanations.

The Krill Oil idea was new to me but I am already on board with the other two.  What is your favorite alternative medicine practice?

Vegas Baby! Can you be healthy in Sin City?

After just returning from Las Vegas to celebrate a girlfriend’s birthday I wanted to share some tips on how to let loose but not come back a complete hot mess.  This isn’t the guide for fitness competitors who are trying to stay at 5% bodyfat while at a convention or for those who have other health concerns that should really stay on a stricter diet.  These are small adjustments to the idea of letting it ALL hang out.

1. Share with your friends – Luckily my friend and I have similar tastes so when we want to indulge we order one burger and one salad and split both.
2. Skinny cocktails – Skip the  calorie laden juice and cola mixer and get soda water.   We asked bartenders to squeeze a full lime in each vodka soda which masks the sometimes harsh bite of the drink.
3. Walk the strip – We chose to skip the pool hours and walk instead to check out the newer shops and hotels.  (Pack a good pair of walking shoes so you don’t ruin your dancing feet for later.)
4. Appetizers along the way – As opposed to sitting and eating a large meal, stop and have an appetizer every so often.  Focus on veggie based ones as well as some that have protein.
5. Alternate cocktail/water/cocktail/water – This will slow you down a bit (in a good way) and keep you hydrated so the morning is a little more palatable.

Keep these in mind for your next Vegas vacation.  Yeah yeah yeah . .  what happens in Vegas . . . but not if you pack on 5 pounds.  Those will stay with you wherever you go.

Spring Lifestyle Challenge — Kicks Off April 19th

We’re gearing up for another Spring Lifestyle Challenge.  Bathing suit season is upon us and we have a couple of months to prepare for the summer holiday.

This simple program has helped dozens of people stay accountable to their goals.   If you have habits that you’ve been procrastinating on changing or just need a little push to stay on track then this Lifestyle Challenge is for you.  It’s all done via email so anyone in any location can participate.

“Kendra’s program gave me exactly what I needed to meet my short term fitness goals: Professional consultation and accountability.” — Tony

Click here for more information.  Contact Kendra to get started.

Download the flyer now by clicking the image below.

Ugg Boots – Comfy on the inside but bad for your feet!

You can always count on my Mom to find the health pros and cons of just about anything.  She is a bonafide closet nurse and has taken care of everyone’s issues for decades.  Her latest discovery is an article that indicates my new Ugg boots (yes I’m always a bit behind on trends like this) are in-fact a detriment to the health of my feet and legs.

This article explains that because of the lack of arch support and ability for the foot to slide around on the furry insides, there is a high risk of developing issues with the foot that could then cause problems up the kinetic chain all the way to your hip.

I could have told you this already because after wearing them for a only a couple of months I have suffered from a re-occurrence of plantar fasciitis.   Like the doctor in the article suggests, I have learned to only where the boots if I know I will not be walking far.  I have also tried putting in my arch supports that usually stay in my sneakers.  It kinda ruins the fuzzy comfort on the inside of the boot but I’d rather lose that than deal with the pain afterwards.

The older I get the more emphasis I put on taking care of my feet and buying proper footwear.  If you own Uggs or are thinking about buying them I strongly suggest reading this article.   Some people never have problems but keep in mind the unique structure of your body and make healthy choices that are right for you.

What is your body fat%? – Find out in Los Angeles

Body Fat Test is a mobile, hydrostatic body fat test clinic that I have used in Southern California.  They partner with various health clubs, hospitals, corporations and wellness centers to bring their truck on site to give convenient access to the hydrostatic weighing tank.  This is the most accurate way of tracking your body composition.  Check out their calendar to find out when they are coming to a facility near you in Los Angeles or other cities around the US.

Here are some FAQ’s from the BodyFatTest.com site.

Isn’t Body Composition Genetic?

While some aspects of your body composition are based on heredity (such as where you tend to store excess fat), for the majority of the population Percent Body Fat is related to lifestyle. After about age 16, changes in body fat are due to changes in fat cell size not number. These cells expand (or shrink) to accommodate excess calorie storage.

How Much Is Too Much?

Just as too little body fat can create some pretty devastating physiological complications, too much body fat can have equally harmful effects. Once men creep up over 25% and women over 32% fat, there is a dramatic correlation with illness and disease. In fact, body composition has been used more and more to make future predictions about health and disease in individuals.

Health Risks Associated With Too Much Body Fat Include The Following:

• increased blood pressure

• increased total cholesterol level

• increased LDL (bad) cholesterol

• increased risk of cardiac problems

• increased risk of Diabetes

• hardening of the arteries

• aggravation of osteoarthritis

• promotes blood clots and varicose veins

• GI disorders

• increased predisposition to some cancers

• decreased reaction time

• reduced balance and coordination

• increased susceptibility to infections

• decreased circulation

How Low Is Too Low?

Athletes can take this “low body fat in the name of improved performance” idea too far. While the average body fat percent in the United States and Europe is increasing, low body fat percent is clearly a health problem. The female athlete triad of disordered eating, amenorrhea, and osteoporosis is a relatively new phenomenon. Women athletes who strive for better performance and lower body weight, often find themselves caught in a negative spiral that actually leads to decreased performance and health risks. Eating disorders require special attention and professional assistance. There have even been steps taken by the National Collegiate Athletic Association to keep wrestlers from going too far when it comes to ‘making weight’, or reducing their weight to qualify for a lower wrestling weight class.

What Should Your Body Fat % Be?

Well, this is a loaded question, and the answer reflects the controversy surrounding the issue. A better question might be, “What is your ideal weight? Body fat percent varies considerably for men and women, for age and culture for those involved in different sports activities, and even for different geographic location. However, there are some ’standards.’ The minimum percent body fat considered safe and acceptable for good health is 5% for males and 12% for females. The average adult body fat is closer to 15%-18% for men and 22%-25% for women.

Exploring Health and Fitness in LA – Part 2

Today marks the end of my second week as a LA resident and I am in full swing of getting my network established in Los Angeles.

Tuesday I really started exploring Studio City and the gyms along Ventura Blvd.  As I enjoyed a healthy breakfast at Good Earth Restaurant on Ventura and Laurel Grove Ave, I spotted a fitness facility right across the street.  I peered through the window to discover a quaint, clean, modern training facility called Hotte Bodies.  I grabbed a brochure off the door and immediately dialed the owner, Javier Jacobo in hopes I might have found a place to start training my clients.  Jacobo offers Pilates training in addition to his overall wellness approach to fitness.  I’m currently working on figuring out an arrangement and hope to be training there soon.

While at Starbucks a little further down on Ventura I caught word that Barry’s Bootcamp is hiring fitness trainers.  I had thought Sherman Oaks was a little too far for me but I made the shorter than expected drive down to check it out.  I had already heard of the popular bootcamp gym which has two locations in the LA area and one in San Diego.  Barry’s plays up the bootcamp theme with dog tags and cammo in the logo and a latrine sign on the restroom door.   The clean facility features 16 treadmills and a variety of floor equipment to be used for their program of 30 minutes cardio and 30 minutes resistance training.  Within 2 hours I had an interview scheduled and am awaiting the next step in the process.

I am feeling great about my progress so far and have experienced instant feedback on my time spent pounding the pavement.

Two unique things have caught my attention in LA so far: the amount of medical marijuana facilities and vegetarian/vegan restaurants.   It seems a large part of the population are subscribing to the various benefits of Mother Earth’s bounty.  More on these as I explore the LA even further.

Lifestyle Challenge Week 3 Results

Mother Nature shook her fist at us in the west and threw off many of our Challengers last week.  Two challengers remain with a perfect score so far.

Exploring Health and Fitness in L.A. — Part 1

Embody Fitness has moved to Los Angeles!  There is so much to explore and learn in this city and I want to share my experiences with you here.  LA is the fitness capital but someone also pointed out is also the fast food capital.  Hmmm . . . I want to sift through the fat and find the products, classes, teachers, fitness professionals, gyms and ideas that make this city healthy and vibrant.

My first adventure was earlier this week when I went to 24 Hour Fitness in Hollywood on West Sunset Blvd.  With not much on my plate so far here I wanted to get a little cardio in while scoping out the social climate.   As I pedaled away on my elliptical I kept my eyes out for the people coming and going.

If I was to generalize I would say I saw mostly two types of people: beautiful people (of course I assume actors, dancers and models) and yes, the Hollyweirds I had heard about ( director/writer types = so much creativity they lose touch with social norms.)  Case in point was the older man in front of me on the bike who took off his heavy overcoat to expose a blue, sweaty, collared button up and kakis complete with graphic sneakers that in no way went with the outfit.  Gotta love individuality!

After my workout I left the gym and was referred to Bodyfactory down on the 2nd level for a protein shake.  I met Jesse Holland who is a very polished and friendly District Manager of the 5 location chain.  They had a fabulous menu which Holland clearly explained featured their special protein blend which has a laundry list of health benefits.  Mid-sentence as he rattled these off I said, “SOLD!”  I went with the PB&J.

I was a little surprised that Holland was quick to recommend the low calorie smoothie options for me.  I guess that would be a safe bet considering my new location and my physical presence BUT he was wrong on that one.  I intended this to be a replacement for my breakfast and therefore needed more than the 200-300 calorie options he was suggesting.  In my mind I was quick to want to ridicule him for not asking more questions about my nutritional needs and then chastise the LA image of women needing to consume as little as possible through out the day, but in hindsight I am letting him off the hook.  It’s just a smoothie afterall.

I encourage anyone who is interested to check out their retail locations or website where they have a variety of products for sale.  Holland explained that if you become a member (which is free in the new West Hollywood location) or $20 a year you can get a pretty decent discount on the products.

As I left the parking garage of the complex I became aware of one ugly reality in my new location.  I happily handed the parking attendant my validated ticket and was ready to watch the bar raise up.  She surprised me by saying, “$2 please.”  Ummmm but I validated the ticket?  She explained, “Yes.  It’s $8 without a validation and $2 with”  Oh wow.  I drove away realizing that my inexpensive $35 a month membership would be increased by $16 a month if I only went 2 times per week.  Ouch.  That’s life in the big city I suppose.