Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

In today’s fast paced world with so much to do and so little time, one of the things that seem to go is not only the amount of sleep we get but also the quality of sleep. Ideally, your body needs 8 hours of sleep a night. If you don’t think a little lack of sleep can derail your fitness goals read this article from LIVESTRONG. COM, entitled Sleep: Good for the Brain and the Belly. By implementing one or more of these simple steps, you may be able get a good night sleep and not have to fight the battle of the belly bulge.

1. Develop a bedtime routine. A pre-sleep ritual will help with the transition from a busy day to a restful night. Start 15-20 minutes before, dim the lights, take a hot shower, or enjoy some light reading. This done consistently will send the signal to the brain that it is time to wind down.
2. Use the bedroom for sleep and sex. Keep the bedroom dark and quite. If you must have some noise, opt instead for soft sounds. Keep the laptop, TV and cell phone out. The bright lights and distractions from these will only serve to disrupt sleep, causing you to stay wake. Instead of an overhead light, try a low watt bulb.
3. Avoid alcohol. Alcohol may make you fall asleep but it also causes you to wake a few hours later. A cup of decaffeinated herbal tea can be more soothing and less disruptive.
4. Limit caffeine. Studies show that it can stay in your system for up to 8 hours, causing you to toss and turn through the night. Restrict the caffeine to morning hours and definitely nothing after 3 PM.
5. Get regular exercise. Aside from the benefits, of both mental and health, exercise can also make it easier for you to fall asleep and stay asleep. The timing and intensity can play a key role in its effect on sleep find a time is best for you.
6. Restrict nicotine. Although it feels relaxing it is actually puts a stimulant into the body. The effects of nicotine are similar to those of caffeine. It should be avoided near bedtime or if you wake through the night.
7. Keep pets off the bed. This is the perfect time for you to give your pet a bed of their own. They often cause you to wake through the night either from pet allergies or from movement.
8. Heavy meals. Eating a heavy meal or a sweet snack will make falling asleep more difficult. Choose a more balanced snack, mixing foods that contain tryptophan (which promote sleep) with a carbohydrate.
9. Manage stress. If anxiety from the day is keeping you awake, focus instead on turning negative thoughts into positive ones before heading to bed. Meditation or essential oils can have a powerful effect on creating a positive mood.
10. And lastly, if after 20-30 minutes, you are unable to fall asleep, get up and try a low key activity with dim lights until you start to feel sleepy. Tossing and turning will only add to your frustration.

Done consistently, these tips will have you off to a good night’s sleep in no time.

Well… whether you’re joined the Longevity Studios Cardiovascular (LSCV) Group or not, you may be looking to do something active this Saturday (March 20, 2010). You may just want to celebrate the “no more blizzards” weather with some outdoor fun! But how on Earth could you do this?

I’ll tell you how, let’s get moving on the right “path” … or maybe trail would be a better way to say this … the Indian Head/White Plains Rail Trail!!! I would like to invite you to the first of many LSCV group run/walks. These are very informal and we look to get as much laughter out of you as sweat. The goal is to get the group together to share training tips, work together to improve our stamina, and meet others who share our goals. Any and all are welcome. Heck… you can even bring a friend or family member, if you like.

If you are looking to improve your running/walking performance, you have a task before coming. Your task before you arrive is to gather some data, so we can calculate your pace. Here is how:

• Time a run outside or on the treadmill. Remember it or write it down!
• Log your distance. The treadmill will tell you at the end of your run. If you run outdoors, go to www.mapmyrun.com and, well… map your run! Remember your distance!
• Bring both numbers with you and I will show you how to calculate your mile pace. With everyone’s pace, we will choose running groups and get rolling. We will go for 50 minutes, 25 out and 25 back.

We will meet on Saturday 3/20 at the “White Plains” end of the Indian Head/White Plains Rail Trail at 1:00 PM. Here is how to get there:

White Plains – From Rt. 301 South, make right turn onto Theodore Green Boulevard. Approximately ¼ miles, trail parking is on right side of road. Weekend (only) overflow parking is available at the Charles County Health Department’s parking lot (at intersections of Rt. 301 and Theo. Green Blvd.).

I’ll see you Saturday!

Marty has a passion for starting this group because he has been involved with competitive endurance sports for his entire life. He graduated from Michigan State University with a B.S. in Kinesiology (Sports Medicine). His focus is on functional training and he has an intrinsic motivation to live a healthy lifestyle. Passion for getting the most out of life is what has made him who he is and helps his clients realize their full potential. He knows most of us are not training for sports, we’re training for life. He wants his clients to feel healthy and confident in their abilities. With three years of training and management experience, he is comfortable in helping people of all fitness levels.

Longevity Studios is proud to announce the creation of Longevity Studios Cardiovascular Group (LSCV). LSCV will be a group focused on fostering health and performance while increasing cardiovascular capacity. You do not need to be a current client to enjoy the benefits. Our goal is to create a community with shared desire to train properly and have a lot of fun along the way! Whether you are interested in staying fit or winning your next event, if it involves cardio, this is your group. LSCV will provide tips, group runs & rides, event preparation, and seminars. To become a member, simply go to the Contact Longevity Studios webpage and under comments type “I want to be a LSCV member”. You will begin receiving LSCV information. We will be participating in many of the running events in the local southern Maryland area.

The group will be competing in its first event coming in April, the St. Charles Half Marathon. The St. Charles Half Marathon will also include a 5K and a Rail Trail Fun Run. The event will take place on April 18th and you can register at: www.stcharleshalfmarathon.com.

We look forward to being your travel guide on the road to cardiovascular fitness!

Now I own a company and have many administrative tasks that require me to sit … and sit … AND sit! I have a Macbook to write these blogs, articles, record videos, and be a king of social media. But maybe … just maybe there is a consequence to all this. I still workout, but seem to have more neck and back pain, especially after a heavy day of writing.

I had read the book, Sitting On The Job, a few years back, but maybe I forgot some of the lessons learned. So for all of you who need to hear it or hear it again, there was an article on MSNBC, in the health section, entitled You Sitting Down? It’ll Kill You. For those of you who don’t have time to read the article, because you need to “sit there” and move onto the next project, the quick synopsis is that those who sit the most are more likely to be fatter, have a heart attack or even die.

Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences said,

After four hours of sitting, the body starts to send harmful signals.

She goes on to further explain how the body’s genes that regulate blood sugar and fat start to shut down.

For all of you who are sitting regularly, you should read the article and see the possible consequences that might befall you. I might also suggest that while you read the article, you march in place … ok, maybe a bit much but it couldn’t hurt … you’ll look silly, but not hurt!

Weigh in on what you think. Leave a comment to let me know how much time each day you sit and whether you notice anything negative from it.

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

With the holiday season underway, most of us are already experiencing some sort of stress. With a little planning we are able to make the season a lot more enjoyable. At every other time of year, we know that sleep, exercise, and a healthy diet are key factors in keeping stress at bay. With the fuss of the season, cooler temperatures, and the temptations of holiday treats, our normal healthy habits go quickly out the window. By just following a few simple tips, you can keep yourself on track and celebrating the new year with a healthier and happier you.

1. Moderation.  Overindulgence only adds to your stress and guilt.  Have a healthy snack before holiday parties so that you don’t go overboard on what you eat and drink. Skip seconds during large holiday parties and enjoy treats in smaller quantities. Opt for fresh fruit, cheese or nuts instead of heavier dips and pastries whenever possible.
2. Sleep. During the holidays, with all there is to do, the parties, the preparations, the shopping, the wrapping, and the cooking, it is easy to pay for the additional time required from our sleep time. Understand most of us don’t get the 7-8 hours we need a night as it is. Sometimes that 20 minute power nap will do wonders for your mind and body.
3. Budget.  Set a financial budget and stick to it. Falling prey to impulse buying and going all out with credit cards will only cause guilt and repercussions in January when the bills come in. You can’t buy happiness with gifts.
4. Prioritize.   It’s okay to say no. You can’t possibly attend every party, social event, buy every gift, visit every relative, and send out cards to a hundred people. Trying to do this only leads to massive stress. Ask yourself: Do I really want to do this? … if the answer is no, then cross it off your list.
5. KISS.  Keep it Super Simple. Don’t try to do it all. Save some for next year. If baking the cookies from scratch will be too much, try store bought cookies and let the kids decorate them, they will have just as much fun. When possible order online, ship item directly to out of town family or have the store wrap the gifts for you.
6. Expectations. We believe we should feel good during the holidays but many of us find ourselves anxious and overwhelmed. The holidays are a time when our schedules and routines change dramatically. Also, our expectations of what the holidays should be very often set us up for failure. Taking a different approach to the season may make a difference. If you change your perceptions, you change your reality.
7. Acknowledge your feelings. If the holidays bring a sense isolation or loneliness to you, consider seeking out community, religious, or other social events they can offer support and companionship. Volunteering your time at soup kitchen or food pantry will offer a rewarding feeling and possible lead to new friendships.
8. Enjoy.  It’s the journey, not just the destination. Find happiness in all of it. People often get so caught up in getting ready for the one day and they fail to realize it’s all the small things that make the holidays special.

We all want the holidays to be a happy time. By having realistic expectations and not overextending, you will keep your stress levels in check. I wish you a “full of joy” holiday season!

There are many reasons for the low success rate, but the most important one is that there is no plan put in place. When a plan is developed and effectively implemented, the success rate goes up significantly. But a plan can be developed anytime and get you going at the most important time … NOW, when you are motivated to change! When you come to Longevity and want to start working out, we sit down and develop a plan that gets you started at the appropriate place and level.

If one of your objections is that the holidays are too busy, then what you are saying to us, is even after New Year’s when you get busy, you’re not going to keep working out. We are always busy! And yes the Holidays do put extra pressure on us, but I can tell you without hesitation that the people who find a way to maintain a schedule during this time of year are the ones who do not let the fitness goals slide any other time of year, no matter how busy they get. If you start during a busy time, you are better at planning to get your workouts in and you start at an amount that you can maintain, then increase as the busy times pass.

Externally imposed deadlines never result in permanent change. People who come to us who have an arbitrary timelines to their weight loss goals, follow a pattern of temporary success followed by dramatic failure. If you’re waiting for that cruise, wedding, or that New Year’s resolution, then you’re more than likely to lose the weight for a short term, but then goal will pass or you will get get bored and the weight will come back … and sometimes even more than before. What it takes to sustain your results is to connect the goal to what is really important to you. This may be health, appearance, or what fitness allows you to do and then develop goals that keep you motivated and on task.

For those that think they will just gain the weight through the holidays and then do something about it … you are starting with an huge assumption … YOU HAVE TO GAIN WEIGHT! If you do start exercising now and give some thought to all those holiday events, meals, and snacks I’ll give you an eye-opening revelation … YOU DON’T HAVE TO GAIN HOLIDAY WEIGHT THIS YEAR!!!

Whether you are looking to start a fitness plan or have been exercising regularly, I urge you to take a look now at how you can develop a plan that utilizes the holidays to focus your fitness or weight loss goals to gain even more success in the coming new year. If you need help, you can checkout our specials that can help you be a Happy New You in the Happy New Year!

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

As many of you know, October is breast cancer awareness month. I have been reading the statistics on breast cancer and the numbers are astounding. According to Tricia M. Peters, of U.S. National Cancer Institute (USNCI) in Maryland, who led one study on the subject:

With an estimated 182,460 new cases diagnosed in the United States in 2008, breast cancer is recognized as the most common cancer affecting U.S. women.

As a trainer, I have had the pleasure to work with several clients that have struggled with the surgery and follow up of chemo and radiations treatments. I do say pleasure because these clients come with a different idea of training and a determination that others do not necessarily have. The idea of working out and getting fit has with it the meaning of a real change in nutrition, stress management, and lifestyle … but more importantly, life itself. This change is often overlooked by the general group of people that frequent gyms. I think the word I’m looking for is “awareness”. They come with a new awareness of the quality of life they want for themselves, which makes my job even more rewarding.

Many people do not realize that you can continue to workout while you’re receiving treatments. With a modified exercise program, working out can actually make you feel better. The best exercise program is one that meets you at the level in which you start it and continues to adjust to fit your needs. A regular exercise program can assist with weight gain, maximize body strength, improve body composition, and bone density. This is no different than for the general public. In my observation, what seems to be more valuable to my clients affected with breast cancer is the mental sense of accomplishment that you get from working out. The feeling of determining your own course and putting the control back in your own hands. This strengths the body, energizes the mind, and soothes the soul. All of which, help to offset some of the side effects of chemo and surgeries.

In the fight against breast cancer, exercise does not have all the answers. What it does come down to is that exercise is an integral part of healing yourself and another place to building your community that is going create the environment to boost your cancer survivorship.

Even if you are not impacted by breast cancer yourself, you probably know someone who is. I encourage all women to start activities that could help to prevent it. A reason to start an exercise program is that research has found that exercising more, eating healthier and lowering body fat, could prevent as many as 38 percent of breast cancer cases in the United States alone.

For more information about exercising with breast cancer, or any cancer, checkout the LIVESTRONG website. This site has tremendous amount of information, not just about exercise, but about cancer in general. We support this organization and how it’s trying to help the world!

If breast cancer has affected your life, let us know how by leaving a comment. If you like to contact Natasha, you can through her email, natkinson@longevitystudios.com or by calling the studio at 301-934-8855.

When you hear some of what Sean has to say, maybe it’s not such a good deal! Take a watch, then go to Oprah’s site and the Unthink site and let me know what you think.

You heard me rant about some of these things, now it’s time for someone else. Go Sean! Let me know what you think about Oprah’s role … trying to help people get free food or getting an easy dollar at our expense?

For the next 30 days, I am going to focus on not consuming any GMO crops – The No GMO Challenge, co-sponsored by Real Food Media and the Institute for Responsible Technology. I pretty much do this now, but I know I let a few things slide here and there. If you have no idea what I’m even talking about with GMO, you can go to The No GMO Challenge or Genetically Modified Organisms on wikipedia.

An interesting statistic in a press release is that:

Nearly two-thirds of products on supermarket shelves contain unlabelled
genetically modified ingredients.

This makes it very hard to avoid, if you eat process foods. Jeffrey Smith, a leading expert on the health dangers of GMOs, also has some big statements about GMO’s:

GM crops concentrate corporate control of food, increase herbicide use without increasing average yields, endanger food security, are detrimental to sustainable and organic farming, and trap farmers in a cycle of debt and dependence. They shrink biodiversity, harm beneficial insects, damage soil bacteria, contaminate non-GM varieties, and persist in the environment. The presence of self-propagating genetic pollution might outlast the effects of global warming and nuclear waste.

So I hope you help me to raise awareness about GMO’s and do your body some good, by joining the challenge.

I like the article because it’s basically a nice-n-tidy summary of how stress starts to affect your body. The body doesn’t care about where the stress is coming from or even if it’s real or perceived. Your body produces a stress response and adds all your stressors up to produce your overall stress level. As a human performance consultant, I have to look at a person’s current level of stress, which we call physiological load, and determine what are the appropriate actions to reduce their load. Most people come expecting to just have exercise thrown at them. When I find people with some of the following stress symptoms, I know it would be irresponsible to just give hard resistance or cardio training, because that would only add to their physiological load.

Stress Symptoms

• Pain of any kind
• Heart disease
• Digestive problems
• Sleep problems
• Depression
• Obesity
• Autoimmune diseases
• Skin conditions, such as eczema

From my experience, I would clarify one thing from the article. Christopher L. Edwards, director of the Behavioral Chronic Pain Management program at Duke University Medical Center, says:

“Stress does not necessarily cause pain, but it exacerbates the [physical] situation that may already be there. It diminishes your ability to cope.”

I have seen a direct correlation between unchecked stress levels and a person’s pain level when they come to see me. Chronically elevated levels of cortisol eventually result in pain. Reducing your overall level of stress is critical for reducing your level of pain.

I like to hear from you about your levels of stress and what symptoms you notice. Until then, relax and take a deep breath!