Tabata Bootcamp Beverly Hills

Tabata is a results-oriented High Intensity, Short Duration interval exercise program that delivers PowerfulResults so you can be in the best shape of your life.

Bootcampers meet 3 times a week for comprehensive total-body workouts featuring the perfect combination of short, efficient workouts, ongoing online support, and motivation in a small group training setting. Within each workout, bootcampers experience interval training based on Tabata Bootcamp's protocol of intense effort followed by brief rest recovery, maximizing results in minimal time. Bootcampers are also able to participate in 6-minute daily workouts provided to them on the Tabata Bootcamp members website. Additionally, Bootcampers can track their results online, monitor their success, and receive support from their fellow bootcampers.

Operating as usual

acefitness.org

ACE - Certified™: October 2020 - Exercise and Immunity

The good news - the Covid-19 vaccine has been rolled out and I'm hoping most will have been vaccinated in the next 6 months. The not as good news - we still need to do what we can now and in the future to keep our immune system up. Exercise is a way to do that. Read on to understand the relationship between exercise and your immune system.

acefitness.org Building a healthy immune system has never been more important. Learn what the research says about how exercise influences the immune system, as well as specific steps you can take to help your clients and participants support their immune systems and reduce the risk of catching an infectious diseas...

nutritionaction.com

Does more protein in your food mean more muscle in you? - Nutrition Action

I often see articles talking about the need to consume protein to maintain or gain muscle mass. I always thought strength training was needed to gain muscle mass. This article really explains the relation between protein in your diet and strength training when maintaining or gaining muscle mass is your goal.

nutritionaction.com The latest on whether older adults and strength trainers need to boost protein intake to pack on muscle Over the last few years, some experts have recommended higher-than-RDA protein intakes…

Intense Training Works Wonders for Older People, Large Study Finds

How hard do you like to exercise?

Some people over 50 think a leisurely stroll is good enough.

Others turn up the intensity to get a good sweat.

New research suggests “older” people should lean toward the latter, according to The BMJ (short for British Medical Journal). It’s the largest and the longest study of this age group. It shows that high-intensity interval training (which we call HIIT) is effective and safe.

​My classes are all on Zoom so you don't have to worry about social distancing, wearing a mask, or sanitization. ​

More than 1,500 people were involved in the study, which was conducted in Norway beginning in 2012. Those who performed HIIT the most had the lowest mortality rates, compared to those who exercised but with less intensity.

They became physically fitter and mentally sharper. The researchers even want governments to explicitly recommend some high-intensity exercise “that gets you really sweaty and out of breath.”

Currently, the World Health Organization and many governments recommend adults get at least 150 minutes of moderate-intensity exercise.

“High-intensity interval training for five years increases quality of life and improves cardiorespiratory fitness more than moderate exercise,” the Norwegian University of Science and Technology reports.

What is HIIT for, anyway?

You might have heard about HIIT and wondered what it’s about. Or maybe you’ve

noticed joggers or walkers sporadically speeding up for short bouts?

HIIT is a great way to make the most of aerobic exercise, and although it has media buzz, it’s not just a trend. It can also be applied in resistance and circuit training.

And it is not just for “the young and healthy,” the Mayo Clinic says. “Researchers have found that HIIT can improve health and fitness for just about everyone and has even bigger benefits for older adults.”

During a HIIT workout, you go back and forth between working hard and taking it easy.

The Mayo Clinic cites just one study that shows walkers improved aerobic fitness, leg strength and blood pressure just by alternating between three minutes of fast walking and three minutes of slow walking – for 30 minutes, four times a week.

Their results were better than others who walked twice as long but at a slower, consistent pace.

It’s even better news for people over 65. The Mayo Clinic says age-related deterioration of muscle cells has actually been reversed.

Exercise is cheap medicine

AARP says that varying short bursts of fast walking with longer bouts of strolling helps:

Lower inflammation
Improve blood pressure
Slow aging
Reduce the risk of many diseases
Improves cognition
Come try HIIT in a full-body workout with resistance. I’m here to answer any questions you might have about whether this is right for you.

“Exercise as medicine is a relatively cheap, accessible and available treatment that can benefit a large proportion of the population,” the Norwegian researchers wrote.

I couldn’t agree more!

blog.myfitnesspal.com

8 Ways to Burn More Calories on a Walk | Fitness | MyFitnessPal

So many people have taken up walking during this pandemic. It is a great way to get exercise. It is also a great stress reliever. As long as you are walking, how can you get the most bang for your buck? Read below to learn how you might be able to burn more calories as you are out on your regular walk.

blog.myfitnesspal.com Maximize your walking workout by adding some of these ideas to your routine.

trainwithsusan.fitproconnect.com

Train with Susan Newsletter

trainwithsusan.fitproconnect.com 4) Drink Greens. Either powdered or fresh, greens will help restore balance. If you’re drinking fresh green juice avoid adding lots of fruit. (try the low carb green smoothie recipe below)

nutritionaction.com

Going flexitarian? Here's our guide. - Nutrition Action

Trying to change your diet to one that is more plant based? But not giving up all dairy, fish or meat? This may help you.

nutritionaction.com These four steps hit the key elements of a flexitarian diet. Want more info? See our interview with Harvard’s Walter Willett about the “Grandparents’ Diet.” Step 1. Start with plants.…

nytimes.com

The Secret to Longevity? 4-Minute Bursts of Intense Exercise May Help

Here is your fountain of youth.

nytimes.com Including high-intensity training in your workouts provided better protection against premature death than moderate workouts alone.

21 Reasons to Stick with Your Fitness Commitment in ‘21

Whether you made a resolution to get fit or just renewed your commitment to exercise and eat right, we’re here to keep you going throughout the year with these 21 reasons to stick with it in ’21.

1. Because 2020 could not have been worse!
2. This is the year you truly embrace healthy living and an attitude of gratitude.
3. You can look and feel good for your sweetheart or yourself on Valentine’s Day next month.
4. You want to be part of the one-third of people over 50 who exercise regularly.
5. You want to live longer and have more freedom to do what you want to do.
6. About 70 percent of the disposable income in the US is in our generation’s hands, and you darn well intend to spend your share.
7. If you’re retired or working less, you have the flexibility to work out when, how and where you want – and that’s a luxury you earned and should use.
8. You still want to be the fun grandparent.
9. You need to stay strong to help care for your own parents.
10. Remember, exercise is the miracle drug. It’s good for your bones, muscles, balance, heart, breathing, mental health and sleep.
11. It’s fun – even when you don’t feel like it.
12. You want to look good – and there’s nothing wrong with that.
13. You’re not going to quit something important just because you’re having a tough day.
14. Springtime will be here soon, and you’ll want to garden, golf, or play tennis.
15. The vaccine is coming and we all have a lot of time to make up for. That includes (we hope!) making travel plans. In the US alone, people over 50 spend $160 billion a year on travel. You need strength, balance and stamina to go everywhere and do all that’s on your list.
16. You’ll want to socialize when Covid-19 is over, and your pals will want you to join them in a new exercise class or small group training.
17. You like making your doctor smile.
18. When the holidays roll around, you will have earned that extra dressing and the slice of pumpkin pie.
19. You want to avoid being overweight, falling, getting diabetes, and letting high blood pressure go unchecked.
20. To set a positive example.
21. Exercise makes you feel good. Every time.

Over the year, be sure to stay up to date on activities here and throughout the community so you can make plans and set different goals.

Whatever your motivation – and no matter what happens next with the pandemic -- we’re here to help you reach your goals. We want to help you have a good, safe, healthy time while you’re doing it.

Let me know what motivates you. And don’t be shy to say when you need a little extra encouragement some days.

The new year is going to be soooooo much better!

blog.myfitnesspal.com

11 Ways to Enjoy Yoga Even if You’re Not a “Yoga Person” | Wellness | MyFitnessPal

Yes, you can enjoy yoga even if you aren't a "yoga person".

blog.myfitnesspal.com Most of us don’t identify with being a yoga person, but you can still enjoy doing yoga.

trainwithsusan.fitproconnect.com

Train with Susan Newsletter

trainwithsusan.fitproconnect.com Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never...

nutritionaction.com

Are plant meats a healthy substitute for animal meats? - Nutrition Action

So you want to eat less meat in 2021. There are many great alternatives. Are plant meats a healthy alternative?

nutritionaction.com Plant-based meats are processed foods, but they may still protect your heart. Researchers had 36 adults eat at least two servings a day of ordinary meats (like ground beef and…

A Healthier You: Fitness for Women Over 50

Movement is the Free prescription for disease prevention, stress reduction, better sleep, more energy, stronger bones, easing digestive issues, lower blood pressure, potential Type II diabetes reversal, inflammation reduction, mood enhancer, and so much more. My goal at Train With Susan is to help you on your journey to increase your movement, no matter your experience, so you can stay functionally independent and healthy as you age.

Classes are on Zoom

No prior exercise experience needed regardless of which class you decide to try. All exercises will be modified to meet individual needs.

See the full schedule below:

January Classes: January 4– January 29 - Four Weeks

All Classes are on Zoom

Monday 8:30-9:30 am Full Body Circuit

Wednesday 8:30-9:00 am Stretch

Thursday 8:30-9:30 am Full Body Circuit

Friday 8:30-9:00 am Stretch

This is a great opportunity to work toward your goals.

Private training is also available.

Contact me by email or 323-574-4802 for more information.

blog.myfitnesspal.com

Healthy Food Choices Are Even More Important When You're Stressed | Nutrition | MyFitnessPal

Your unhealthy food choices when you are stressed could be making your moods worse.

blog.myfitnesspal.com What you put on your plate can directly impact your mood.

Stay Aware of Your Changing Nutrition Needs

Have you noticed that the older you get, the harder it is to stay at a proper weight?

Or, has your doctor told you to change your diet because she’s concerned about your blood pressure or your chances of developing diabetes.

Maybe you’ve started pecking throughout the day, rather than following healthy eating plans?

If so, then you’re both very typical of people after age 50 or so – and you’re missing out on a huge element of getting fit or staying fit later in life: nutrition.

As we age, our lifestyles, eating desires, and nutritional needs change. Too often, we ignore making smart choices because they seem like such a drag – an endless list of “do this,” and “stop doing that” instead of an appreciation of how we need to eat right, just like we need to exercise, to maintain our functional abilities and our independence.

“One of the interesting things in working with a lot of older people is the things that they stress,” says nutritionist Angel Planells, who is a national media spokesperson for the Academy of Nutrition & Dietetics. “When I sit with a 102-year-old veteran and I ask, ‘What’s the secret to life?’ It’s like: eating well, being physically active, making sure you get enough sleep, and staying mentally engaged.

“This is a common theme among people as we get older. So this is what I’m trying to advocate now as a health professional.”

An Emphasis on Protein and More

A major example of changing needs is protein. As we age, humans lose muscle mass unless we practice resistance training – and eat enough protein.

“Our body is starting to go through this process of use it or lose it,” Angel says. “As we're getting older, if we aren't being active, our muscle mass is going to start to decrease.”

Also:

Calcium and Vitamin D, which are essential for good bone health. These come from dairy, but also fatty fish, nuts, seeds, eggs, and more.

Vitamin B – from animal protein and some cereals or supplements

Fiber

“What works for one person may not work for everyone else,” Angel advises. “We, as a society, want quick fixes. We’d like something to occur very fast. If I want to lose 10 pounds, I’d like to lose it tomorrow.”

An excellent resource for further information is eatright.org of the Academy of Nutrition & Dietetics.

Also, discuss any specific concerns with your doctor or a local nutritionist. I’m here to help you get a handle on the right eating plan for you, too.

Eating right is the most basic form of self-care, along with exercising on a consistent basis. Especially as we head into the holiday season, let’s take a moment to consider our relationship with food, family, fitness and gratitude.

As Jack Lalanne famously said, “Exercise is king, nutrition is queen, and when we put them together, we have quite a kingdom.”

​Don't hesitate to contact me to answer your questions.

blog.myfitnesspal.com

7 Under-the-Radar Signs Stress Is Impacting Your Sleep | Wellness | MyFitnessPal

Sleep = One of the top factors in your overall wellbeing. How can you work on lowering your stress level to help give yourself a good night's rest?

blog.myfitnesspal.com These less-obvious sleep problems may be rooted in stress.

trainwithsusan.fitproconnect.com

Train with Susan Newsletter

trainwithsusan.fitproconnect.com The term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

nutritionaction.com

Want to try a new spin on lentil soup? - Nutrition Action

The days are cold. Try making soup to keep warm.

nutritionaction.com The recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? E-mail Kate at [email protected]. Enjoy this simple, delicious, and amazingly versatile soup…

blog.myfitnesspal.com

Why Cycling Makes Walking Easier as We Age | Walking | MyFitnessPal

A new study is giving us more insight into an unexpected benefit of cycling as we age.

blog.myfitnesspal.com A new study shows another benefit of cycling: It leads to more efficient walking.

blog.myfitnesspal.com

31 Ways to Reduce Stress in Your Life | Wellness | MyFitnessPal

Here are some great tips to help reduce your stress.

blog.myfitnesspal.com 31 ways to lead a lower stress life.

Fitness Trends for 2021: Virtual Training Will Continue Strong

The coronavirus disrupted everything in 2020. But some of its changes will be for the long term – and can be considered positive.

Look at virtual training as just one example. Some in the fitness industry were thinking about it before coronavirus. But it quickly became a commonplace reality for millions of people all around the world during lockdown.

Businesses get to appeal to far more people than could ever walk in their doors. And consumers are free to choose instructors from anywhere, at any time of the day or night.

It’s easy to predict that virtual training will continue as one of the top trends for 2021. Others will be:

• Focusing on sanitation and cleanliness, even if vaccines meet all expectations and people are free to carry on as we like.

• Servicing older people and others with pre-existing conditions.

• High-Intensity Interval Training was ranked the No. 2 trend in 2020, according to ACSM’s Health & Fitness Journal. It’s not slowing down.

• Evolution of group training. Small groups will continue to be sought after, along with one-on-one.

• Wearable tech. Each year, gadgets get more useful and fun. The latest Apple Watch syncs with Apple Fitness+ -- which Life Time is including in its new digital memberships.

Here’s one more: More and more people eventually will feel safe enough to resume their exercise habits, so expect growing participation.

I can’t wait! Remember, I’m here to help you today, next month, and all through the year.

nutritionaction.com

Food safety tips for the holiday season - Nutrition Action

Keep your celebratory food safe.

nutritionaction.com How you handle food matters—whether it’s meat, poultry, fruits, vegetables, baked goods, or leftovers. The harmful bugs that cause food poisoning can show up in any of those foods. Here’s…

trainwithsusan.fitproconnect.com

Train with Susan Newsletter

trainwithsusan.fitproconnect.com Today I’d like to be brutally honest with you about the food abuse that is so rampant today, but please know that I’m not trying to offend you.

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Monday 08:30 - 09:30
Tuesday 07:30 - 08:30
Wednesday 18:00 - 19:00
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Friday 08:30 - 09:30
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