Shaila Fitness Archives - Shaila Fitness

Why I’m Named Shaila Fitness

November 5, 2014 by sumi Leave a Comment

Every now and then, a client will ask why I’ve named my fitness business Shaila Fitness.

After all, my name isn’t Shaila (it’s my daughters’) and to a complete stranger, Shaila Fitness certainly doesn’t sound tough, grueling, physically challenging, or even catchy.

But here’s what you might not know. The Hindi name Shaila has many meanings. Shaila loosely translates into “Stone/Mountain” and is also another name for the Goddess Parvati, also known as the Goddess of Power, Strength, and Confidence.

Our First “Mud Run”

As a mother and a female in the fitness industry, I couldn’t think of a better name that embodies my approach to health and wellness. I absolutely want my clients feeling stronger and empowered, so they come back for more. I owe it to my beautiful daughter to be the best I can be; strong and confident so that she, too, can realize her full potential.

The Shaila Fitness Website is Dedicated to my Daughter Shaila, Whose Name Means the Goddess of Power, Strength and Confidence

As I sit here today, reflecting on my daugher’s 7th birthday, I’m also reminded that good health is a gift. Being strong has enabled me to carry the load as a single mother (literally, and figuratively) when faced with challenges. I run, keep up, play, and enjoy every minute of being a mother. (Except when I’m sleep deprived, then I really just want sleep.)

Happy 7th Birthday!

Being fit has enabled me to share my love of exercise and movement with my daughter and clients. Strength training is empowering in ways that translate outside the gym as well. Exercise isn’t punishment; it’s a gift. Staying fit, being strong, are all important parts of caring for and respecting yourself.

Things I want for my daughter, and for you.

Step by step and to the finish line, I will be there for you.

Tom, Stronger Every Day

July 30, 2013 by sumi Leave a Comment

Most everyone has heard me say strength training is important if you want a strong body and a well-sculpted physique, but it’s also important for many other non-cosmetic reasons.

A study published by a German science journal pointed out the numerous benefits of strength training for aging gracefully and healthily, including: reduction of age related muscle loss, increase in muscle strength and mass (as my client Tom demonstrates in the gym), reduction in the loss of bone density, and improvement in posture and coordination (which helps decrease the likelihood of falls).

Now before you start thinking: “it’s probably too late for me,” or “the gym is for muscle heads,” or “the weight room is intimidating,” I’d like you to introduce Tom, a client of mine for over 6 months, who (as of this writing) is about to turn 76 years young.

Tom, Personal Training Client, Age: 76

Strength Training with Parkinson’s

May 3, 2013 by sumi Leave a Comment

Getting older doesn’t automatically preclude you from learning how to lift weights and resigning yourself to a loss of strength and functionality. Neither does having Parkinson’s.

The effects of age related muscle-wasting (sarcopenia) may be counteracted by resistance training (J Strength Cond Res. 2011 Feb;25(2):326-33.), and we’re not talking about the little pink dumbbells, either. Somewhere around 60% of a maximal effort weight and higher reps, and even using free weights (not JUST the machines).

Older trainees in the gym normally stick with familiar cardio machines, but if you’ve ever seen Al in action, you might want to clear some space. He’s been strength training with me for 2 years now, and in that time he’s seen some impressive gains in strength and coordination.

Working muscle coordination with battling rope.

He’s done all this despite being in his 70’s and having become involved with strength training with Parkinson’s disease.

Although Al’s determined personality makes our work outs fairly intense, trainees with Parkinson’s can use resistance training pretty much like everyone else. And just like anyone else, he got stronger with a basic program for resistance training.

My clients know how I harp on about maintaining a record (a training log) of your gym workouts. Al’s training logs showed the following improvements over the course of 7 months:

Hamstring Curl: Starting 60 lbs X 20 reps, Current 150 lbs X 15 reps

Leg Press: Starting 45 lbs X 20 reps, Current 135 lbs X 15 reps

Seated Cable Row: Starting 20 lbs X 20, Current: 60 lbs X 15 reps

Stability Ball Squat (a movement to be used with caution with Parkinson’s depending on the stage): Starting Bodyweight X 20 reps, Current: Bodyweight plus two 12 lb dumbbells in either hand X 20 reps

Glute Bridge: Starting Bodyweight X 20 reps, Current: Bodyweight plus Heavy Sandbag (45lbs) X 20 reps.

“I have been diagnosed as having Parkinson’s, scoliosis and rheumatoid arthritis which have caused loss of muscle strength. I believe a regime of regular exercise can significantly retard further muscle atrophy and help increase tone and strength. Sumi has been a great help to me in achieving my goals.” Al

I could go on and on with his improvements in a variety of exercises all across the board, but you get the basic idea. If a man diagnosed with Parkinson’s in 1998, and now in his 70’s, is able to accomplish results like these (with a trainer like me, hey selfish plug here! ☺), ask yourself what’s stopping you?

Working the rear delts with resistance bands

Abuela Gets Hot

March 5, 2013 by sumi Leave a Comment

So before anyone scrolls any further down, I got to warn you this girl is hot, hot, HOT! She’s an online client of mine, a super dedicated trainee, and get this- she’s an abuela (Spanish for grandmother). I’m pretty sure there are 20 year olds that would like to look like her NOW. Although her before and after pictures speak a thousand words, I wanted to conduct an interview to get her perspective on the 8 week journey. Her answers are short (with English being her second language) but she gets the point across.

Q: What made you decide to hire an online coach? What’s makes it different from training on your own?

A: The huge knowledge of Sumi. By my own is like going to the gym blind and lost.

A. Diaz before

Q: You’re a native of Mexico. How were you able to incorporate some flavor in your meals?

A: Chiles,cilantro,avocado,limes,onions and some fruits.

Q: What was the first thing you changed about the way you ate to look the way you do now?

A: No more tortillas and fried antojitos.

Q: What did you change about your training?

A: Nothing

Q: How were you able to fit the workouts into your schedule?

A. My workouts are my priority.

Q: Do you have any tips for other moms? Grandmoms?

A: Take time for yourself, love yourself, because now is the time.

A. Diaz After

Running Strong

February 20, 2013 by sumi Leave a Comment

I’m always more than happy to report on the successes of my clients, 1) because it’s fun to brag, and 2) I really do love watching people reach their goals and learn to love lifting. Lori’s story is incredibly impressive; she’s a working professional and newlywed with two children in high school and a step-child in elementary school, and completed her first marathon. What I love most about reporting on busy moms who achieve big fitness goals, is that it makes you think…well if she can, I can too. I was lucky to be able to strength train her for her marathon, so she was able to run STRONG. 26.2 miles is no joke!

How did she do it?

All smiles and strong after 26.2 miles.

q: Congratulations on completing your first marathon! What made you pick such a big fitness challenge?

a: I have been running for years for exercise, stress relief, chat therapy and social time with my friends. All of my running friends had run a marathon except for me. I had always wanted to do it, but the time never seemed right. I finally told myself that I needed to quit making excuses, push myself, and make it happen. I was really blessed to have the support of my husband, my kids, family, and a dear friend who joined a marathon training group with me. I’m a bit of an introvert. So even joining a training group was a bit out of my comfort zone. Training for the marathon stretched me physically, socially, and emotionally. It required me to do a lot more “positive” talking to myself! Instead of worrying about the next mileage goal, I had to tell myself that I’d just run longer than I ever had and that I could do the same plus more on the next long training run.

q: As a working mom, how did you manage to get in all the training? Do you have any suggestions for others?