Get Fit With Kayla

What Not to Do with Your Foam Roller

Recently saw a fit pro recommending foam rolling the cervical spine. I cringed because I attended a foam rolling workshop with the creator of the trigger point foam roller and he nearly had a coronary when he saw a trainer do that during the break and launched into a whole sermon about why he doesn’t want us doing thst or telling clients to do that becuase he said it’s dangerous. Just putting this article out here which is more in line with what I learned during my training about how to use the foam roller. I know we sometimes have professional differences in approaches. It’s stuff like this that makes our jobs harder. Especially when there is a strong risk of injury. Two balls in a sock would work very well for the neck so why bring out the foam roller- leave that for larger muscles. https://www.lifesavvy.com/7973/what-not-to-do-with-your-foam-roller/amp/

lifesavvy.com Be very gentle with the lower back and avoid rolling up and down on your spine. Unlike the upper back, where the spine is more protected and supported by wider muscles and the connection to the rib cage, the lower spine is much more vulnerable to pressure and damage.

[03/15/21]   Stubborn Back Pain

Long-lasting backaches are a clear sign of bone, liver breast and a variety of other dangerous cancers. If you have any pain (especially in your back) that’s lasted over a month, reach out to your doctor immediately.

[03/14/21]   I know that a gym I used to frequent and still have a membership at (that will now be un-frozen and I will be billed for) and a Pilates studio where I had taught previously will be re-opening this week. I won't be attending. I have not been vaccinated and I have not had covid. Being in an enclosed space for over 15 minutes with sweaty folks isn't the highest level of safety even if ...the overall numbers of covid are down...even if some of those at the gym have been vaccinated. I have a responsibility not only for protecting my own health but also that of my family and my clients. I will continue to train on zoom and outdoors, masked and distanced and appreciate your continued support as we all make these decisions as we each feel best informed to do so.

Timeline Photos

Timeline Photos

Hurry! Starts SUNDAY Feb28 - https://mailchi.mp/6ff14617a90d/march2021challenge-4925177

Starts in 1 week $36 for over 52 on- demand recorded workouts & 18 live zoom http://bit.ly/MarchChallenge36

[02/18/21]   Quick quiz: what could you pair with an apple to make it more filling and stabilize your blood sugar?

NEXT FITNESS CHALLENGE SUNDAY FEB 28 - https://mailchi.mp/404cb0aace91/march2021challenge

Dr. Blaylock told me, “Aspartame is a compound made from three components: phenylalanine (an amino acid), aspartic acid (an excitotoxic amino acid), and joined chemically by methanol, a toxic alcohol. When consumed, aspartame is metabolically broken down into its three component parts—all three of which are toxic to the nervous system as well as to all cells. In addition, further metabolism occurs, producing dozens of other potentially toxic compounds and even carcinogenic compounds. “Three new studies have shown that the methanol component is metabolically converted into formaldehyde and formic acid, both powerful toxins, even in very small doses. Formic acid is the toxin that causes the intensely painful bite of the fire ant and blindness when methanol is ingested in sufficient quantities. [Think about alcoholics who ingest methanol to get drunk.] Formaldehyde is known to be a powerful cancer-causing agent, even in very small doses. In one of these studies it was shown that aspartame’s formaldehyde accumulates near the DNA of cells, severely damaging this critical cell component. This can lead to neurodegenerative diseases and cancer. “Because formaldehyde is tightly bound to the DNA and accumulates, drinking even one aspartame-sweetened drink a day can eventually lead to one of these diseases—especially in a cancer-prone person. Another new study found that aspartame dramatically increased leukemias and lymphomas in experimental animals in doses equal to that seen with human consumption of aspartame products.p.52

Woman calls out fitness instructor's damaging comment during class: 'Not something you need to fear'

A bit of controversy today in pro fitness instructor world about this article a student write about her yoga teacher who suggested folks in her class are working off weekend cheat meals. I’m not sure why “cheat” needs to be part of eating or working out. Cheating is a word associated with things like on your spouse, a test in school. Cheating is wrong, immoral, something we know we shouldn’t do and forbidden fruit is tasty. I don’t have a problem with squeezing the cheeseburgers out of my thighs as a motivational tool but cheating isn’t my particular flavor of the month and I can see why some might object to the language. Its basically the same- it goes back to the calories in calories out mentality. Yet we know we can’t really out train a poor diet but sometimes thinking of burning off foods with low nutritional density feels morally redeeming. I don’t feel there are foods off limits. So they aren’t forbidden to me. It’s about moderation. Not sure the term cheat helps. It kinda assumes we live in cycles of starvation and binge. I don’t live that way. Not sure most of my participants do even if their diets aren’t like that government ideal breakdown either. https://www.yahoo.com/news/woman-calls-fitness-instructor-damaging-151624392.html

news.yahoo.com A woman's takedown of a potentially damaging tactic used widely by fitness instructors has gone viral on TikTok.

How to Form New Behaviors and Break Old Patterns

Yes there’s a science to behavior change! https://www.entrepreneur.com/article/364986

entrepreneur.com When you're in a state of fight-or-flight, you see everything through an emotional, fear-filled lens.

Yay! My first healthy habits journal went out to participants of the Double Chai Challenge who pre- ordered tonight. Whew 60 pages of journal prompts, inspiring graphics, and body-positive charting for accountability. (It’s more than I bargained for) and for just $5 it’s like having me at your side coaching you through each day. You can still get yours if you are enrolled in the challenge. Message me for how.

Personal Life Update

Its a little known secret that my Passover/spring cleaning begins in January. I was inspired by a class I attended nearly 20 years ago on Passover preparations made easy led by professional organizer Esther Simon. Easy? Starting in January? I know that sounds a little crazy but hear me out. Esther explained that once we already start cleaning the cheerios out of the bedrooms and under the couch cushions, and goop from inside the fridge, its so easy to get sidetracked and start sorting old books and figuring out what clothes need to be replaced, which chair legs need tightening and re-upholstery, and, basically, it snowballs into a full-on de-clutter and deep-clean....

http://getfitwithkayla.com/2021/02/02/personal-life-update/

getfitwithkayla.com Its a little known secret that my Passover/spring cleaning begins in January. I was inspired by a class I attended nearly 20 years ago on Passover preparations made easy led by professional organiz…

Don't miss this. Starts WEDNESDAY - https://mailchi.mp/34c6f2b11ff1/18workouts36-4917209

But wait, first, Coffee ....but what if you have high cholesterol? See comments

A personal life update😳 - https://mailchi.mp/d78d12f785be/18workouts36-4916989

Online Training Tops the List of 2021 Fitness Trends, Per ACSM

clubindustry.com The COVID-19 pandemic in 2020 has altered fitness programming in 2021, moving online training from No. 26 on ACSM’s 2020 fitness trends list to the top spot on the 2021 list.

Preeclampsia & Your Heart: An Early Warning Sign for Cardiovascular Disease

https://secondscount.org/heart-condition-centers/info-detail-2/preeclampsia--your-heart-early-warning-sign-cardio#.YBHA22RKit8

secondscount.org Preeclampsia & Your Heart: An Early Warning Sign for Cardiovascular Disease

Starts SOON! - https://mailchi.mp/6c5f872f9fdc/18workouts36-4916605

Healthy Habits Journal

Custom Healthy Habits Journal available to February Double Chai Fitness Challenge Participants

Movement Essentials: Motivation to Bust a Move - https://mailchi.mp/785cf75f2e33/18workouts36-4916157

5 Movement Essentials: How to get up and Bust Move Already!

5 Movement Essentials: How to get up and Bust Move Already!
http://getfitwithkayla.com/2021/01/24/5-movement-essentials-how-to-get-up-and-bust-move-already/

getfitwithkayla.com Walking is one way to make exercise part of your day      

18 women's workouts $36 - https://mailchi.mp/a1009b206fbd/18workouts36

We’re Doin’ It Again

A body in motion tends to stay in motion! So much fun you won't want to stop. This is THE challenge to finally turn you from couch potato to joyful regular exerciser. 18 workouts, each only 18 minutes long + accountability + group support only $36. BUY NOW BUY NOW BUY NOW CHALLENGER FAQ (Frequently Asked Questions) DO I GET TO KEEP THE RECORDINGS?...

http://getfitwithkayla.com/2021/01/15/were-doin-it-again/

getfitwithkayla.com A body in motion tends to stay in motion! So much fun you won’t want to stop. This is THE challenge to finally turn you from couch potato to joyful regular exerciser. 18 workouts, each only 1…

Feb 2021 Double chai Fitness Challenge Registration IS open - https://mailchi.mp/01f5cd5504ec/morefun2021-4915053

[01/13/21]   LIVE: Wednesday 3 PM: the role of exercise in the management of anxiety & stress inside the fitness motivation for women group

Can 4 Seconds of Exercise Make a Difference?

Is it worth working out even for a short time? How about 4 seconds .... https://www.nytimes.com/2020/12/30/well/move/can-4-seconds-of-exercise-make-a-difference.html?utm_source=pocket-newtab&fbclid=IwAR1KQFlhESB9BL6I2aJkQoBkqkwAbkWuhgyYyPtJLe8ojPt64MlGqT_gaI0

nytimes.com Four seconds of intense intervals, repeated until they amount to a minute of total exertion, led to rapid improvements in strength and fitness in middle-aged and older adults.

[01/01/21]   Happy New Year

Coaching Behavior Change

What types of coaching happens in the Challenge group? What if I don’t get in all the workouts - am I lazy or broken? Listen to my answer.

Timeline Photos