Archive for the ‘Sheila Kalas’ Category

Preventing Sarcopenia

Monday, May 8th, 2017

by Sheila Kalas, master trainer and owner of Fitness Plus

Sheila Kalas, master trainer and owner of Fitness Plus in Lexington, Kentucky

May is Older Americans Month, a designation established in 1963 by the National Council of Senior Citizens, now the Administration for Community Living.

The youngest baby boomers turn 53 in 2017.

Age-related loss of muscle mass starts around age 35 and gets exponentially worse over 50. It’s called sarcopenia. Without intervention, the body is degrading. Fortunately, sarcopenia can be halted, or even reversed, with strength training and suspension training.

While fitness trends are great because they encourage exercise and social interaction, safety is of utmost importance as we age. Weightlifting and weight-bearing exercises, core-strengthening training and cardiovascular activities should always have safety at the forefront.

The “Strong Over 50” patent-pending equipment for suspension fitness training was designed specifically for safety. The SO-50 program was developed by John Stuef of Raleigh, North Carolina. Fitness Plus became certified in the Strong Over 50 program in 2012 and is the only SO-50 certified facility in Kentucky.

Demographics:

* Baby boomers will be 53 to 71 years old in 2017.

* Kentuckians 65 and older represented 13.3% of the 2010 population.

* Lexingtonians 65 and older were 10% of the 2010 population.

* Lexingtonians 65 and older are expected to represent 13.71% in 2020.

* Lexingtonians 50 and older are expected to be 30.58% in 2020.

If you are near, at or beyond age 50, please educate yourself about sarcopenia and know that regular exercise, including some weight-bearing exercises, can manage, reverse or even prevent this loss of muscle mass. Feel free to reach out to us at Fitness Plus if you are in Central Kentucky, and check out the bios of our personal trainers.

Spring Cleaning for Workout Gear

Sunday, March 19th, 2017

by Sheila Kalas, master trainer and owner of Fitness Plus

Sheila Kalas, master trainer and owner of Fitness Plus in Lexington, Kentucky

Just as your house needs some spring cleaning, so does your collection of workout gear. Good gear not only looks and feels good, but can help your performance and can keep you healthy. Workout gear is not just about style, but about function.

Here are some things to check for spring weather:


1. Shoes.
This is the most important aspect of your workout gear. Bad feet are the enemy of every active person. You can do very little when your feet hurt. Check your shoes, for all your sports, and see if it’s time to invest in some new ones. Don’t just look at the soles of the shoes to see if they are worn; many shoes can still have soles that look good, but have no cushioning left. An easy test to see if your current athletic shoe has some cushioning left is to put one of your old shoes on one foot and a brand new shoe on the other. Now, walk or jog around and see how great the difference is. If you notice a big one, time to change. Also, don’t be fooled by the cleanliness of your shoes; that doesn’t mean that they’re still supportive. Shoes have a life, measured in miles or months. They are not worn out just when they have holes in them or are so dirty you can’t stand them. A good guide is to change your walking/running shoes every 400 miles. If you walk to play golf and play a couple of times a week, one or two seasons is all you will get out of your shoes. If you play competitive tennis a few times a week, 4 months will be about it for your shoes. Bad shoes lead to bad things: plantar fasciitis, knee pain, hip pain, and low back pain.

2. Clothes.
If you have not changed or added to your wardrobe in the last 10 years, you are working out in ancient technology. There have been many changes in materials being used to make workout, tennis, golf, running and walking clothes. These new materials can help you stay warm or cool, dry, and even protect you from UV rays. Do yourself a favor and look at some of the newer clothes and see if you can make your workout experience more pleasant and even safer with proper clothing.

3. Sunscreen.
Protecting yourself from the sun is a basic safety precaution everyone should take. There are no excuses left as to why you would not use sunscreen. The messy lotions are gone; now you can use instantly drying sprays that do not leave your hands or your clothes greasy.

4. Hats.
These go in both the category of clothes and sunscreen. Hats are great to block the sun from your face, but if you don’t have a hat made of a more modern material, it can cause you to overheat and hinder your performance. If you see that you only have hats from the old college days or from some old vacations spots, it’s time to update to a more athletic cap.

5. Fuel.
As you spend more time outside, away from the house (and the fridge), make sure you think about foods and drinks that are both good for you and easy to take. There are a wide variety of foods that will not melt or spoil that are actually good for you and lots of drinks that can fuel you without loading you up with sugar or caffeine. Ask your personal trainer of nutrition professional about foods for performance.

These are a few things to get you ready for spring. Having the correct workout gear does help and it does keep you healthy and safe. Enjoy the nice weather.

Healthy Vacations

Monday, June 13th, 2016

by Sheila Kalas, master trainer and owner of Fitness Plus

Sheila Kalas, master trainer and owner of Fitness Plus in Lexington, Kentucky

Although vacations are supposed to be about relaxation, they don’t have to be about laziness and/or decadence. Gaining weight on a vacation is not unusual, but it doesn’t have to be a given.

First, and most important, is your attitude. If your mindset is that you can eat and drink whatever you want because you’re on vacation, then you will probably gain weight when you are on vacation.

I believe that it is important to use your vacation as a release from your normal daily grind. I don’t believe that all of your releases have to be things that will cause you undo stress when you return. Negative things, such as spending too much money or gaining too much weight will undoubtedly cause you stress. This is not a positive outcome: enjoying yourself for a week or two, only to be stressed for several months afterwards.

Instead of looking at your vacation as a time to let loose in ways that may affect your life negatively, try letting loose in more positive ways. For example, think about vacation as a time of exploration through activity. Whether you are planning a trip to a city or to a more rural location, you can spend many hours, and walk many miles, exploring your surroundings. Any trip can be turned into a “moving vacation” filled with exploration.

The best way to ensure that you will be able to explore your surroundings in a safe and effective manner is to do a little planning. Just arriving at a place you have never been before and having no idea what you will have access to could be a recipe for disaster. Take a little time to learn a little about the geography of where you are going. Make sure you know if your accommodations are near or far from main points of interest and if they are in a safe area. It doesn’t matter if you are traveling to New York City, Napa Valley or Budapest, Hungary, a good travel agent can help you find accommodations that will be conducive to walking, running, cycling, etc. If you want special equipment, like bicycles, then make sure you know how and where to rent them.

A mid-point between the specialized touring trip and the self-guided trip is the private guided walking tour. Most major tourist destinations will have private guides available. Hiring a guide for one day will not break the bank and will give you a great insider’s look and education of your surroundings. The private aspect of this is very valuable; you can gain a lot of local knowledge regarding non-tourist eateries, pubs, and sights. One good day of a private guided tour will give you several more days of meaningful self-exploration.

Getting up every day and exploring your surroundings in an active way is a very gratifying way to spend your vacation. You will feel infinitely more connected to your destination seeing it through daily walks and exploration, and it is a way to become much more of a local than you ever could just riding in cabs or on buses.

Don’t just go on a trip, experience it! Getting out of the cab and off the bus and walking or riding through a new place is the way to do this.

Besides increasing your activity on vacation, you can also see it as an opportunity to better control your eating. In reality, most people eat less frequently on vacation than they do at home. Notice I said less frequently, not less quantity. On vacation, most people eat three meals, or even two, a day. On vacation, access to food is less than at home. Without your own kitchen, the ability to sit and snack is less, especially at night. On vacation, when dinner is over and you retire to your room, that’s it. Even if there is a mini bar with a few incredibly expensive snacks, most people do not sit in bed and eat chips or cookies; they go to bed.

On vacation, you are not surrounded with cabinets and refrigerators full of tempting food. It makes sense to try and capitalize on this reality. Since you will not be as tempted to eat in between meals, all you have to do is get in the mindset to make better choices at the meals you do have.

Your activity level will be up, because you are busy exploring your surroundings, and you are not snacking, so you certainly can eat a hearty meal, just make it healthy. Again, vacation is very conducive to this. Most areas that tourists frequent have a higher quality of food and more fresh food choices than chain restaurants. Take advantage of the variety and freshness of foods we find in tourist locations. Try new things, experience new meats, veggies and salads.

Eating healthy portions of good food will not cause you to gain weight on vacation. Eating the same junk food you find at home or bringing your own snacks with you to fill up your hotel room will. Don’t go on vacation just to eat fast food—what a waste. Use vacation as a time to expand your palate and enjoy fresh food at a slow pace. Remember what it is like to enjoy the act of eating again.

Normal healthy eating and moderate regular activity is a springboard to a healthier you, both at home and on vacation.

Vitamin Sea

Invest in Yourself

Sunday, March 27th, 2016

by Sheila Kalas, master trainer and owner of Fitness Plus

Sheila Kalas, master trainer and owner of Fitness Plus in Lexington, KentuckyDo you have some type of plan for financing your retirement? We understand that money invested early in life will pay benefits later in life. Even if it is painful at the time, saving and investing money when you are young will increase the quality of your life in later years.

Now, have you thought about those exact same principles in relation to exercise? If you haven’t, then it is time that you do. When it comes to “investing now for future benefits,” exercise and money are a lot alike. If you can start to see exercise as an active investment in your retirement-age health, then you may be much more likely to start and stick with exercise.

When it comes to investing money, the sooner you start, the greater the potential reward. But financial advisers will tell you it’s never too late to start. Is this the same with exercise? Most experts would say yes.

People who moderately exercise throughout their life often have greater “rewards” in their later years, but those who are late starters still reap benefits. In fact, you have a better chance of making up ground with exercise than you do with investing money.

Lifelong exercisers are more likely to avoid conditions such as high cholesterol, type 2 diabetes, high blood pressure and obesity. However, those who start later and already have one or more of these conditions can often cure themselves of these through exercise.

Exercise is not a guarantee that you will not develop a chronic condition, but there are no guarantees with financial investments either. Do you think you will make more money by NOT investing? Do you think you will see greater results in your body and health by not exercising?

See your body as your most precious commodity, for without it, life is over. Take care of your body and prepare it for retirement like you prepare you bank accounts. Invest in yourself on a regular basis for years and years and you will see the rewards of your efforts. It is not easy and does take discipline, but it is worth it. You are worth it.

How to Change Your Exercise Focus Over 50

Wednesday, July 1st, 2015

Who doesn’t want to be strong over 50?

Sheila Kalas, founder and owner of Fitness Plus, offers solid information about shifting one’s exercise focus from beach body to independence and stability as we age. She shared stats and tips with reporter Matt Groves during a segment of “Good Day Kentucky” (GDK) on Friday, June 26, 2015.

Fitness Plus is a certified Strong Over 50 facility. It is important to develop neuromuscular communication, which is the brain talking to your body. When the brain communicates with muscles, a slip on the ice, e.g., could be embarrassing but not dangerous because you’re receiving the signal to get your hands out in front of you quickly. Your body responds to situations because of good neuromuscular communication.

Without proper neuromuscular communication, however, an older person could slip or fall with an awkward landing that results in a head injury. The 6th leading cause of death in people over 60 is an injury from a fall.

Working on stabilization and balance are more important than how much you can bench press. “Independence is directly tied to your mobility and your stability,” said Sheila.

Watch Matt’s GDK interview with Sheila:

Previous GDK interviews:

  • How to Avoid Low Back Pain
  • How to Have Healthy Office Habits
  • How to Avoid Common Gym Injuries
  • How to Choose a Personal Trainer
  • How to Avoid Low Back Pain

    Friday, June 5th, 2015

    Golfing and gardening are great. Do they cause you low back pain, though?

    Sheila Kalas, founder and owner of Fitness Plus, gave tips on how to alleviate low back pain by increasing core strength and stability. She shared two exercises in particular with news anchor Lauren Gawthrop during a segment of “Good Day Kentucky” (GDK) on Friday, May 29, 2015.

    First of all, the heat and humidity of summer can be dangerous, so your body needs time to acclimate. Be sure to stay hydrated. One way to know if you’re getting enough water is to check when you pass water: is it clear or pale yellow? Great. Dark urine signifies dehydration.

    Now on to alleviating low back pain by strengthening the core.

    Plank. Watch the video for proper planking form. Work up from a few seconds to one minute or two minutes.

    The farmer carry. Carrying something heavy in one hand, while you keep your shoulders level, will work the core muscles on the opposite side. No tilting as you walk. This farmer carry exercise braces your core and takes pressure off your low back.

    Increasing core strength and stability means less low back pain.

    Watch Lauren’s GDK interview with Sheila:

    Previous GDK interviews:

  • How to Have Healthy Office Habits
  • How to Avoid Common Gym Injuries
  • How to Choose a Personal Trainer
  • How to Have Healthy Office Habits

    Sunday, April 26th, 2015

    Sitting is the new smoking. Sheila Kalas, founder and owner of Fitness Plus, gave tips on how to stay healthy if you have to sit all day, when she was interviewed by news anchor Lauren Gawthrop during a segment of “Good Day Kentucky” (GDK) on Friday, April 24, 2015.

    If you spend your entire workday sitting down, get up and moving somehow. Here are some ways to have healthy office habits.

    1. Don’t sit for long periods of time. One suggestion is to stand up every time the phone rings. “When you’re standing and not sitting, you’re helping your health,” Sheila said.

    2. Ask your HR department about being able to use a conversion desk, a standup desk or a treadmill desk.

    3. Have a walking meeting with colleagues or clients instead of a sit-down meeting in the conference room.

    4. Set an alarm to go off every 20 minutes, to do some sort of activity for about a minute or two. Walk down the hall, or do two sets of 10 sit-stand-squat exercises. When you do something that often over the course of a day you’ll get in 16 sets of exercise.

    5. Because sitting for hours at a time causes poor posture (head forward and slumped shoulders), a weak overall core and back pain, here’s an exercise for the back muscles: Squeeze your shoulder blades together. Pretend you’re squeezing a lemon between your shoulder blades.

    6. Engage your core. The core comprises all the muscles from chest to knees, so there are many, many exercises. One example is to pretend someone is going to punch you in the stomach and then contract your abdominal muscles.

    Watch Lauren’s GDK interview with Sheila:

    Previous GDK interviews:
    How to Avoid Common Gym Injuries

    How to Choose a Personal Trainer

    Exercise for Independence

    Monday, April 13th, 2015

    by Sheila Kalas, personal trainer and owner of Fitness Plus

    Sheila Kalas, owner of Fitness Plus in Lexington KYExercise is THE best way to ensure that you will remain independent as you age. Why? Because exercise is the key to your mobility. The key to independence is mobility; if you can’t move enough to do daily chores like getting dressed, feeding yourself, going to the store, and taking care of your home, then you will be dependent on someone else to do these things for you. Research indicates that regular exercisers have an average of 9 to 13 more years of independent living than non-exercisers. That’s a great reason to get out there and move.

    The first baby boomers turn 69 in 2015 and the youngest boomers are 51 this year. This population is consumed with health, fitness and keeping a good quality of life as they age. They have seen or are seeing their aging parents deteriorate into old age, losing independence and dignity. They are determined not to follow in their parents’ paths.

    This is clearly seen in my business of personal training. A large percentage of our clients are baby boomers. On average they workout more consistently than the younger population. They are more interested in exercising for health than they are exercising to look good. They have the right attitude.

    Besides helping you keep your independence as you age, regular exercise reduces your chance for every major disease, including diabetes, high blood pressure, heart disease, risk of stroke, cancer, peripheral artery disease, Alzheimer’s and obesity.

    Knowing that just a 30-minute walk a day could greatly reduce your risk for all of these diseases should provide enough reason for you to get out there and do it. No, there is no absolute guarantee that you won’t get or die from these diseases because you exercise. However, the research shows overwhelming evidence that you do reduce risk significantly.

    There is also the issue of a condition called “sarcopenia.” This term refers to the age-related loss of muscle mass. Without some kind of weight-bearing exercise to challenge your muscles, your body will begin to lose muscle mass in your 30s. This loss will continue and speed up as you age. Simply lifting weights once or twice a week will stop this process of “rotting” and put you on a path of aging in a healthy, strong, independent manner.

    Losing muscle mass also leads to a lower metabolism, making it easier to gain weight. Many people believe that getting old and getting fat are synonymous and that there is no way to avoid this trend. Not so. Intervening with weight training does stop this process and in many cases can reverse it.

    Improved self-efficacy is yet another reason to exercise. For the first time, in 2010, the American Psychiatric Association formally recognized exercise as a part of the standard of care recommended for the treatment of depression. Depression is a huge problem in the United States. The statistics on how many people suffer from this disease is staggering. People who participate in regular exercise report a higher level of self-efficacy than those who do not exercise. Several studies show that people who suffer from depression and/or anxiety find marked benefit when exercise is added to their treatment.

    These are just some of the reasons to make exercise a regular part of your life. The next time you see an older person who represents where you DON’T want to be when you are that age, burn that image into your mind and recall it every time you are thinking about choosing the couch over your daily walk or run.

    How to Avoid Common Gym Injuries

    Friday, March 27th, 2015

    Everyone wants to stay safe, inside the gym and out. Sheila Kalas, founder and owner of Fitness Plus, gave some safety tips to news anchor Lauren Gawthrop during a segment of “Good Day Kentucky” (GDK) on Thursday, March 27, 2015.

    First of all, the quest to be in perfect shape can make people push themselves too hard. “Let’s get a reality check when we’re trying to be healthy,” Sheila said.

    Three areas in particular that can easily be injured in the gym are the shoulder, low back and knees. These injuries are often caused by doing too much and using incorrect form. The prevention? Don’t attempt to do too much, whether working out in the gym or going about your day-to-day activities. Use the correct form. An educated personal trainer is a great resource.

    Shoulders.
    The shoulder is a delicate joint. Lifting heavy weights way up over your head isn’t the best way to go, especially as we age.

    Low back.
    Back pain is common for many people, mainly because we sit too much at the computer and in the car. A lot of muscles in the front of the body are strong, but also tight. Muscles are weak and overstretched in the back.

    Knees.
    Another vulnerable joint, knees can “wear out” with aging, especially due to weak hips and backside. This surprises a lot of people, but strengthening the hips and the gluteus maximus muscles help protect the knees.

    Watch Lauren’s GDK interview with Sheila:

    Previous GDK interview:
    How to Choose a Personal Trainer

    Responsibility Plan

    Wednesday, March 4th, 2015

    by Sheila Kalas, personal trainer and owner of Fitness Plus

    Sheila Kalas, owner of Fitness Plus in Lexington KYWhen you achieve the goal of accepting total personal responsibility for your health and fitness, you reap rewards.

    The first step of accepting responsibility for your health and fitness is the most important. You must admit it: admit that you and only you are responsible for your wellness. This is simple, but not always easy. We are taught to look elsewhere and place blame.

    We blame the fast food industry, the advertising industry, for “making” us eat too much junk food. We blame our genetics for our less-than-perfect bodies and for making it impossible to lose weight. We blame our busy lives for never having the time to work out. We even blame our age. If I were only younger I could work out, and on and on.

    1. Stopping the blame game is the first step. Stop looking around at other people and other things and using them as excuses to stay unfit, overweight and unhealthy. Once you realize that you have the power to make some positive changes in your life to improve your health and fitness, you will. Keep making excuses and saying that it can’t be done, and you will stay exactly where you are.

    Once you have given yourself permission to be in control, you are on your way. So now what?

    2. Prioritizing is a great next step. Make a prioritized list of what, in terms of improving health and fitness, you want to do. These priorities should be personal to you, but in step with the goal of improving health and fitness. They should also be specific. A priority like “looking better” is too general and can easily fall out of the health and fitness vein. You can change your hairstyle and look better, but not have improved your health at all.

    Common priorities are things like increase cardiovascular fitness, lower cholesterol, improve bone density, reduce back pain, lose weight. Put some thought into your priorities. They are the key to the direction that your journey towards improved health and fitness will take.

    Once you have your list of health/fitness priorities, then it is time to make some goals.

    3. Any goal is more likely to be achieved if it is based on something that is truly important to you. The priority list helps assure you that the goals are based on things you have identified as being important to you. Goals should also be specific. If one of your priorities is to lose weight, then your goal should say how much and in how much time. You also might have a goal to eat two pieces of fruit a day, instead of high calorie snacks, to help you lose weight; you may have a goal of playing a back pain-free round of golf or lowering your cholesterol by 20 points. Try to make at least one goal for each priority.

    Once you have established goals, it is a good idea to put them away for a few days and then review them with a fresh mind. Sometimes you get a little excited when making goals and they drift into the “unattainable” category. This is not good. Goals must be reasonable and attainable. The purpose of goals is to motivate. Establishing unattainable goals with have the opposite effect: it will demoralize you into quitting. Goals should fit your ability and your life. Make sure, when setting goals, you take into account things like work, family, time, budget.

    When you have a list of goals that you know are reasonable, attainable (with work, of course), it’s time to make a plan.

    4. It is at this stage that you can look to others to help you without feeling like you are giving the responsibility to someone else. When you seek the help of someone else for a plan, e.g., a trainer, a nutritionist or walking partner, AFTER you have established your own priorities and goals, it is an extension of personal responsibility, not a substitute for it.

    There is nothing wrong or weak about seeking help to succeed. In fact, this increases your chance for success. Making a plan that will result in reaching your goals requires you to identify the areas in which you need help. You may have a perfectly reasonable goal, such as in increase your core strength, but have no idea how to do it. This does not mean it is a bad goal, it just means that you need help to achieve it. The help in this instance is education and/or instruction.

    It is a good plan to hire a qualified trainer to educate you in this area so you can reach your goal. Your plan has to help you reach the goals you have set forth. Your plan may require you to go to a gym, get up earlier to walk before work, change your shopping and eating out habits, among others.

    A plan is essential. Don’t just make priorities and goals with no thought of how you are going to achieve them. Goals alone don’t mean anything, it’s how you plan to achieve them that’s important.

    5. The last step is simple. Just do it. Put your plan into action. If you have taken the time to follow these steps, then this should be the easy part. Try to remember that the plan you are about to start is something that you designed, based on your life’s priorities.

    You are not doing what someone else told you you need to do. You are doing what you decided you need to do. It is always much easier to work on something for yourself than for someone else. This is your plan, so take pride in it, enjoy it and reap the benefits of its brilliant design.