vadimstudio.com Blog

December 17, 2009

Recovering from Pregnancy Weight Gain

Filed under: By Tamra Rosenfeld — Administrator @ 11:24 pm

Tamra Rosenfeld Tamra Rosenfeld

Having struggled with weight in the past I was very concerned about pregnancy weight gain and the ability to lose weight post partum. Being through 2 pregnancies and my knowledge as a registered dietitian I would like to share some professional and personal advice to help others in the same situation.

With a healthy weight prior to pregnancy, a pregnancy weight gain of 25-35 pounds is recommended. This only allows 300-500 extra calories a day which equates to about 1-2 oz of protein food, a glass of low-fat milk, and a fruit. Even with the best knowledge and intentions sometimes cravings can take hold and that 800 calorie weekly sundae quickly adds a few more pounds to overall weight gain. So now the pregnancy is over – how do you lose that excess weight? You’re not sleeping, you have no energy or time to cook what do you do?

If you have decided to nurse it can help with weight loss (nursing burns extra calories) but it can make you feel very hungry. Depriving yourself of too much food can also diminish your milk supply. For the first 6 weeks post partum you should not try to lose weight. After the first 6 weeks a 1-2 pound weekly weight loss is recommended. This can be frustrating but weight loss is easier in the long term.

Depending on how much weight was gained during pregnancy it can take a year or even more to lose that weight. And chances are you will not be able to fit into the same size you were before pregnancy – unless you are one of those lucky few. Don’t be too hard on yourself, your shape changes to help with childbirth.

Here are some tips to help get the pregnancy weight off more quickly:

* Start good habits early. You may be telling yourself that you will start good habits when your baby starts sleeping through the night. Days turn into weeks, weeks turn into months. Years later your 3 year old is up all night long and your weight is the same. Telling yourself, “I just had a baby” only lasts for so long.
* Start exercise as early as possible. Even if it is just walking a bit, building that routine is really important. Try pacing with the baby (instead of sitting on the couch), cleaning bottles, or doing laundry. Sleepless nights make it a little hard but the sooner you start the better you will feel. If you start lounging it will be much harder to start.
* Try to resist night time eating. This is really difficult when you are awake with the baby at 1, 3, and 5 AM. Once you start the night time eating habit you will want to continue doing it. Try brushing your teeth right after dinner and make a commitment to yourself to not eat until breakfast time. Not only will you not lose weight if you eat all night long, you are likely to gain more weight!
* Try to have quick, easy food readily available. Even with the best intentions you are most likely not going to whip up gourmet meals when you are exhausted. Keep carrot sticks, low fat cheese, and fruit easily accessible. Have frozen vegetables, soups, minute rice, and canned beans in your home for easy meals. Buy vegetables and fruit that is already washed and cut. Although it costs more money it will be cheaper than ordering out.
* Keep the stuff that you really like (cookies, chips) out of your home because you will most likely eat it. When you are sleep deprived you tend to crave high carbohydrate, sugary foods. If it is not there you will not be going to the store to get it.
* Plan to lose weight gradually. If you lose weight too quickly it will be harder to keep off, plus you may be losing some muscle mass.
* Do not skip meals! Even if you don’t think you have time to eat try small, quick snacks. If you skip meals at your next opportunity to eat you will most likely overeat.
* Try keeping meal and snack times as consistent as possible. This will help train your body to feel hungry at certain times. If you “graze” all day long you probably won’t be aware of what, or how much you are eating.
* Slow down – the baby may be crying but stuffing food into your mouth is not good for you. The baby will not go anywhere if you put him/her down for a few minutes (this is a very hard thing to do with the first child but by the second one you realize it is something that needs to be done).
* Buy a slow cooker. You can put a few ingredients in the morning and your dinner will simmer all day long. By the evening you can have a nice meal with protein food, vegetables, and starch with only 1 pot to clean.

Keep in mind that your children will learn from your example. If you don’t eat vegetables they won’t either. If you stand up while you eat and eat food quickly your children will try to do the same. If you start being healthy today it will help your whole family in the long term.

December 7, 2009

Feeling Fab

Filed under: By Ellen Bittner — Administrator @ 1:53 pm

Ellen
By Ellen Bittner
Chapter 3: Going Public

As I wrote in Chapter 3 (Using Weights, Losing Weight) in my blog From Flab to Fab, physical activity had never been part of my lifestyle when I was growing up. The Phys Ed classes that I had in high school focused on individual calisthenics that were done in an assigned “spot” and usually consisted of jumping jacks, leg lifts (aka “the hydrant”), and doing sit-ups while a partner held your feet down.

Now, imagine an uncoordinated and overweight teenager trying to do these exercises in a one-piece school-issued gym suit (short sleeves and baggy shorts that ended somewhere mid-thigh). Self-conscious, uncomfortable, & awkward are a few words that describe how I felt about myself during those Phys Ed classes.

The same feelings of discomfort returned years later when I tried to keep up during the large group aerobics and step classes at a “women’s fitness center”. I began to realize that the best way for me to exercise would be to do it in a private setting; so, I decided to look for a personal trainer who would tailor an exercise program to fit my abilities & needs. That’s when I found Vadim Vilensky.

Working one-to-one with Vadim in the privacy of his Fitness Studio, I was able to focus on form and technique without feeling the pressure of keeping up with others. If I had difficulty with balance, resistance, or weight only Vadim and I knew.

After working with Vadim for a few years my strength, stamina, and balance improved and I began to feel more confident in my physical abilities. So, when Vadim offered a small group “boot camp” I decided to give it a try.

Even though I felt stronger and more fit; since I had been working out in isolation, I had no idea what my fitness level was. Vadim explained that the “boot camp” circuits were timed and I could complete each exercise at my own pace. However, I still wondered if I would be able to keep up with my fellow “soldiers”. So, the first time I walked into “boot camp” I was very nervous.

There were four of us, and six different exercises in a circuit. The gauntlet of exercises required strength, stamina, and balance. Vadim paired us off so that we would go through each of the exercises in the circuit in teams of two. As Vadim promised, I was able to work at my own pace and use weights that were appropriate for me. I was pleasantly surprised to find that not only was I able to keep up; but while there were exercises that were more challenging for me, there were those that I was able to do with relative ease.

I found that I was enjoying the friendly camaraderie of my fellow “soldiers” in the “boot camp” so much that when another group class was started (a mixed martial arts self-defense class) I became one of its charter members.

Vadim continues to train me in an individualized fitness program; but now I also enjoy the challenge and friendship of exercising “in public” in several different group settings.

November 26, 2009

Holiday Recipe Substitutions

Filed under: By Tamra Rosenfeld — Administrator @ 2:52 am

Tamra Rosenfeld Tamra Rosenfeld

Holidays are a difficult time for everyone to maintain their weight and keep a healthy diet. Here are a few easy healthier substitutions that can be used in holiday recipes:

If a recipe calls for: Substitute:
Whole milk Reduced fat milk, skim milk or skim plus
Sour cream Fat free sour cream or fat free yogurt
Cream soup Broth based soup
Salt or seasoning salt Herbs and spices with no salt, or salt substitutes
Cheese Reduced fat cheese
Cream Non fat cream or milk
White rice or pasta Brown rice or whole wheat pasta
Flour Whole wheat flour
Mayonnaise Reduced fat mayonnaise
Oil based marinades Wine, balsamic vinegar¸ fruit juice, or fat free broth
Butter or margarine Reduced calorie butter or butter spray
Oils, shortening, or lard Applesauce or prune puree in baked goods
Dry breadcrumbs Rolled oats or crushed bran cereal
Eggs Two egg whites or ¼ cup egg substitute for each whole egg
Ground beef Extra lean ground beef or turkey chop meat
Beef chuck or brisket Beef round or loin trimmed of fat
Ice cream sorbet
Pudding with whole milk Pudding with skim milk

November 13, 2009

Filed under: Uncategorized — Administrator @ 1:10 am

Cindy Joseph Cindy Joseph

Excellence in Westchester

I had the belief that NYC was the only place I could find the best of anything. From specialty stores to restaurants, and clothing stores to fitness trainers, NYC was it!

I moved to Yonkers in 1999, looking for the benefits of living outside the city. Within the first few days of landing in suburbia, I was waking to the delightful song of birds outside my bedroom window. In the evenings, I was relaxing to the soothing rhythm of crickets. After a few weeks, chatting with friendly neighbors, sleeping through quiet nights and taking leisure walks along the Hudson River, became routine.

Shopping around town with no worry of my car being towed and the thrill of filling my trunk with mega sizes of everything, was making the transition from city to suburbs progress along quite nicely. And the list of things I was racing back to the city for was growing shorter as well.

However, the thought of replacing my fitness trainer was hard to imagine. I am a Ford Model. The success of my career depends on how I look. I need an expert to help keep me in shape. It took three hours going to and from the city for my workouts. I would sometimes miss the first 10 minutes looking for parking, only to be greeted with a ticket on my windshield afterwards. After a year of this stressful commute, I had spent enough on parking tickets, garages, trainers and gym fees to build a fitness room of my own.

I finally decided to do some research and see if I could find an acceptable trainer in Westchester. After a quick Google search I found one to checkout.

I walked into Vadim Fitness Studio with skepticism, believing I would have to compromise my fitness training. Vadim’s initial persona seemed very serious. However, his dry humor surfaced as he led me through a very thorough assessment. He tested my strength, balance, stamina, endurance, co-ordination and body fat. I was impressed by his level of expertise and his knowledge was vast. My confidence in Vadim was growing as the session continued that day. I scheduled a workout with him right away.

From the first session I experienced results I had not felt or seen before. He helped me recognize my strengths and build on them. He was also able to pinpoint any past injuries and adjust the workout to fit my needs. As the weeks continued, my training with Vadim took my workouts to a whole new level. It was everything I wanted and more. I was certainly relieved when I found his fee was not as high as his level of excellence. He charged half of what I paid in NYC, and no gym fees!

Over the years I have noticed that vanity has not been a great motivator for me to “stick with it.” Although my body was improving in form, Vadim led me to realize it was not my main goal. Vadim focuses on core strength, safety, balance and coordination, knowing overall fitness includes much more than having “buns of steel.”

Not only do I know I am I in good hands with a highly qualified trainer, I enjoy my workouts! Vadim makes it fun. He changes up the routine so I never get bored. He often presents me with new challenges making it fresh and entertaining. Every few weeks he pulls out new and colorful equipment that spark my curiosity and tests me in new ways. My workouts go by quickly because of the great variety of physical training Vadim offers.

Previously, I have never stuck with a workout longer than 6 months. I would get bored and then discouraged. The trainers I had before would use guilt or fear to try and get me back. Vadim uses encouragement and positive reinforcement.

It’s been over a year now and I am as enthusiastic as when I started. My body has never served me so well. I am stronger and more balanced at 58 years old than ever before!

I am now convinced that I can find excellence beyond the borders of NYC. Vadim Fitness Studio has proved that.

September 29, 2009

Filed under: Uncategorized — Administrator @ 5:22 pm

Vadim Fitness Studio now presents monthly Nutrition Seminars. Please join us for:

Portion Measuring and Control
moderated by
Tamra Rosenfeld, Registered Dietitian

Saturday October 24th at 10:00-11:00 AM
Or
Tuesday October 27th at 6:30-7:30 PM

Fee: $20 per person
Reservations are required and space is limited
Call (914) 725-9553 to reserve your spot.

495 Central Park Ave., Suite 207, Scarsdale, NY 10583
www.VadimStudio.com

September 26, 2009

Nutrition for Children

Filed under: By Tamra Rosenfeld — Administrator @ 3:06 pm

Tamra RosenfeldTamra Rosenfeld

Children today have higher rates of obesity, diabetes, and even high cholesterol then ever before. As early as infancy a child can develop poor eating habits. It is never too late to teach healthy eating to your child. Here are some tips:

1. Let child decide how much they want to eat. Don’t be concerned if you think they ate too little or too much at a meal. A child will be able to self-regulate.

2. Offer foods several times. Children often change their food preferences.

3. Keep regular meal times and snack times. If possible 3 balanced meals and 2-3 healthy snacks per day are optimal.

4. Offer child breakfast soon after they wake up. Several studies have shown better cognitive ability in children who eat breakfast.

5. Limit juices, soda, and other sugary beverages. Stick with water and low fat or skim milk. A child should limit whole milk after 2 years of age.

6. Have child help with food shopping and food preparation. Make meals colorful and add plenty of variety.

7. Offer lean protein, plenty of vegetables, and whole grains for each meal. For snacks offer fruit or low fat dairy products such as low fat yogurt or cheese.

8. Choose less processed foods; processed foods are very high in sodium and unhealthy fat.

9. Make mealtime a fun, relaxed setting. If possible eat with your child. Eat at the table, sitting down. Leave the television off.

10. Most importantly children learn from example. If you eat healthy they will learn to eat healthy too.

August 18, 2009

Are you getting too much sodium in your diet?

Filed under: By Tamra Rosenfeld — Administrator @ 12:02 am

Tamra Rosenfeld Tamra Rosenfeld

Too much salt in your diet can lead to high blood pressure which can put you at risk for stroke. 1/3 of Americans over the age 20 already have high blood pressure.

Current recommendations are to consume less than 2400mg of sodium per day – the equivalence of 1 teaspoon of salt. Added salts are just part of the problem. You can easily consume more than the daily recommendations during 1 meal by eating at a restaurant or by eating processed, packaged, and canned foods. Many people consume up to 4 times the recommended sodium amount.

Here are some tips that can help reduce the sodium in your diet:
1. Use salt substitutes for cooking such as Mrs. Dash.
2. Cook with plenty of herbs and spices (staying away from items such as garlic salt, and all seasoning spices)
3. Marinade foods with lemon juice, oil and vinegar, and spices instead of bottled marinades
4. Use oil and vinegar on salads instead of salad dressings
5. Choose fresh foods instead of pre-packaged and canned foods
6. If using canned vegetables or beans rinse them off prior to using
7. Read labels and look for lower sodium options
8. Most cheeses, processed meats, and smoked foods are very high in sodium such as hot dogs, cold cuts, sausages, and bacon
9. Soups and broths are high in sodium – even the reduced sodium varieties
10. Frozen meals, and packaged rice with spice sacks are high in sodium
11. When eating out it is difficult to know how much sodium is in your meal. Avoid sauces when possible and eat plenty of fresh vegetables or salads. Choose baked potatoes instead of mashed potatoes or French fries so you are aware of how much salt you are adding.

August 10, 2009

A LAYMAN’S PERSPECTIVE OF CORONARY BYPASS SURGERY

Filed under: By Paul Jason — Administrator @ 11:03 pm

Paul Jason Paul Jason

A little more about the exercises: For those of you not familiar with the concept, a lunge is performed by placing one foot at a long stride in front of your other foot (and slightly to the side for balance), pushing up slightly on the rear toe. The front leg is bent so that the ankle-knee plane is at 90 degrees. The back is arched and the head is tilted slightly towards the ceiling. Then, keeping that front leg at 90 degrees, you slowly bend your rear knee and lower it to the floor. Then you slowly bring that knee up to its original position. Do that six times with each leg in the front position. When you’re comfortable doing that, increase the number of repetitions, and then start holding free weights in your hands while you’re doing the exercise.

I also learned how to do squats, standing with my feet about fifteen inches apart, arms at my sides, back slightly arched, and head slightly tilted towards the ceiling. You slowly lower yourself (derriere thrusting backward) into a sitting position, with the plane of your ankles-knees as close to 90 degrees as possible (i.e., you can’t let your knees protrude forward). Once you reach what you perceive is a sitting position, you slowly stand back up again, keeping your back arched and your head slightly tilted upward. Then you do it over again, ten or fifteen times!! It’s great for your quadriceps.

Once you are comfortable with this exercise, try doing it with free weights. After three months, I was doing it holding up to forty pounds in each hand (the heaviest dumbbells they had at the rehab center).

After awhile, I was taught how to do squats while standing on balance discs. Balance discs are made of a strong, flexible, plastic-like material. They are shaped like little flying saucers, about twelve inches in diameter. They’re smooth on one side and have blunted spikes on the other. They get inflated to about two-thirds of their capacity so that they are soft when you stand on them. To do the squats I mentioned, you place the discs on the floor, smooth-side down, stand with one foot on each disc, back slightly arched and head tilted upward. Then, slowly lower yourself (derriere thrusting backward) into a sitting position, with the plane of your ankles-knees as close to 90 degrees as possible.

Of course, the lower your rear-end goes, the better. And, also, of course, the fact that the discs are soft makes them unstable, so you really have to concentrate on your balance while you are doing the exercise. You can hold your hands out in front of you to assist in the balancing act. Once you reach what you perceive is your lowest possible point you slowly rise to an erect position again. Then you do it over again, five or six times!! It’s great . . . for your quadriceps, for your body core, for your balance, for your concentration and, most of all, for your confidence.

Balance discs are also great for enhancing simple exercises. For example, if you are comfortable doing biceps curls with free weights (10, 20 or more pounds), then you should try doing them while standing on the discs. It adds a whole new dimension. Now you not only exercise those arm muscles, but you have to contract your body core (for better balance) and your leg muscles get into the act as well.

July 4, 2009

The Do Good Workout

Filed under: Uncategorized — Administrator @ 7:01 pm


By Julie Revelant

Summer’s just a few short weeks away and as the warm weather approaches and the layers of clothes come off, everyone’s looking to get in shape and look good for swimsuit season. And for Scarsdale residents, it couldn’t be easier or better for the community. Vadim Vilensky and his Vadim Fitness Studio are offering their new Boot Camp training program and a percentage of the profits will be donated to Our Lady of Good Counsel Academy in White Plains, where the program is held.

The Boot Camp’s unique fusion of cardio, endurance, strength training, and balance is an intense workout for experienced athletes and newcomers alike. The fast-paced circuits utilize elastic bands, kettlebells, balance discs, and hurdles to increase endurance, strength, balance, agility, and coordination. Vadim and his crew emphasize correct form and safety and provide the utmost in personal attention.

Here, Vilensky gives his best tips for Boot Camp success:

• Eat breakfast: Studies have shown that people who eat breakfast before they work out work harder and longer, and they feel better.

• Pace yourself. During each interval, you can use lighter or heavier weights and do more or less repetitions depending on your level of fitness. The unique design of the program allows both beginners and advanced athletes to work together.

• Make it count: Don’t sacrifice correct form to fit in more repetitions or lift heavier weights.

• Slow down: If you can’t talk you’re probably working too hard. Work your hardest on the last circuit, not the first.

• Stop competing: Don’t worry if your partner can lift more weight. Challenge yourself and do the best you can.

• Don’t quite: You might be sore but it’s only because you’re not used to this type of workout. Stick it out and you’ll see results.

• Be a team player: Arrive on time, pay attention and listen for instructions.

• Warm up, cool down, and drink water when you’re thirsty.

April 24, 2009

Eating Before a Workout

Filed under: By Tamra Rosenfeld — Administrator @ 10:33 pm

  Tamra Rosenfeld

Why eat before a workout?

Eating prior to working out can be beneficial to
·        Maximize your exercise performance
·        Provide energy
·        Improve recovery time
·        Help maintain blood sugar concentration

Carbohydrates are stored in liver and muscle tissues and are called upon when blood sugars are low.  The carbohydrates are only stored temporarily and need to be replenished prior to a workout for energy. 

What and when to eat:
If exercise occurs in the afternoon or evening try to have your regular meal 3-4 hours prior to exercise to allow your body time to digest.  Meals should be high in carbohydrates and moderate in protein.  Meals should also be smaller, low in fat, and low in fiber for easier digestion. 

A small snack can be eaten 30 – 90 minutes prior to workout.  The snack should be high in carbohydrates and low in fat.

If exercise occurs in the morning and there is not much time to eat beforehand try having something only consisting of carbohydrates 15 minutes before.  This will help provide energy for your workout.  A sports drink, a few low-fat crackers, or 4-6 ounces of juice will provide enough energy.

If exercise occurs for more than 1 hour a carbohydrate rich snack should be consumed after the hour. 

Examples of high carbohydrate, low fat foods:
·        Small banana
·        Toast with jelly
·        Low-fat yogurt
·        Handful of pretzels
·        4-6 ounces juice
·        Sports drink
·        Cold cereal or oatmeal with skim milk

1 hour after a workout, try to eat a meal rich in protein and carbohydrates to help refuel your muscles and recover from your losses. 

Hydration is very important before, during, and after an activity.  For each pound lost with exercise 16-24 ounces of fluid should be consumed.  Prior to a workout 16-24 ounces of fluid should be consumed and after every 20 minutes 8 ounces of fluid should be consumed.  Water is the best fluid for exercise under 60 minutes.  For longer exercise durations mix water with sports drinks.
 

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