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13
Oct

FIBROMYALGIA AND EXERCISE

fibromialgia and exercise

I use to be a competitive bodybuilder; in fact, I won Miss Argentina bodybuilding in 1988.  In 1990 I moved to Los Angeles with the dreams and hopes of competing for a title in the U.S. but shortly after I moved I began to experience inexplicable symptoms of muscle pain and stiffness throughout the body. No health professional was giving me a diagnosis.  I wanted to have a name for what I had so I could actually do what was necessary to get well.  I remember going to an orthopedic doctor who took an MRI and told me that nothing was wrong with me.  I also went to a general doctor who performed a blood test and no inflammation or a detectable disease was showing in the results.  It was very confusing and depressing. Those of you who have Fibromyalgia know what I am talking about.  Did they think I was crazy and making up the symptoms? Here I was the picture of health and I was in pain, not able to sleep through the night because of the pain, and feeling very fatigued throughout the day.

It took four years until a rheumatologist diagnosed me with Fibromyalgia. It is a condition that I have managed since.

Thanks to my passion for exercise I did not give up and I made sure I continued to stay physically active, strong and in shape.  It was a difficult process figuring out what kind of exercising and how intense I could work out without getting in more pain.  That is how I became a Pilates Instructor fifteen years ago.  Pilate’s exercises were the perfect balance between muscle toning, core strength and flexibility.  I use both weight training and Pilates in my exercise routine.

WHAT IS FIBROMYALGIA?

According to Web MD, Fibromyalgia is the most common musculoskeletal condition after Osteoarthritis. Its characteristics include widespread muscle and joint pain and fatigue, as well as other symptoms.

In the past, doctors believed that exercise might worsen Fibromyalgia symptoms.  So doctors encouraged patients to seek rest, not activity. But recent scientific studies have shown that, for most patients, range of motion, strengthening, and aerobic conditioning exercises are safe and necessary. The objective of exercise is to start gaining physical tolerance to physical activity so that normal, everyday chores do not cause pain.

According to Dr. Steve Windley in Pure Health MD, not every person with Fibromyalgia has the same areas or degrees of pain, strength loss or stiffness so it is important that each person’s fitness program should be slightly different.

TIPS FOR WHAT YOU CAN DO IF YOU HAVE FIBROMYALGIA

Keeping a diary might be helpful in order to know when you are overdoing it and it would serve as a record of progress over time.

Improving posture is very important for individuals with Fibromyalgia so other parts of the body like arms, legs and neck work more efficiently reducing strain resulting in less pain.  This would allow exercising more and building more tolerance to that activity making it easier each workout session.

In my experience, continuing to do the things I loved such as exercising, salsa dancing, painting was incredibly important not only for my physical health but for my emotional health.  Life did not end with Fibromyalgia.  I look at this condition as a gift.  Over the years I have helped clients that had Fibromyalgia and needed my guidance to exercise, build strength and muscular endurance as well as flexibility.

Stay positive, stay active, be well!  BELIEVE IT …BE IT!!!

24
Sep

Resistance Band Exercises For The Traveler

 

Many of my clients travel for pleasure or for work. This could be an obstacle to their fitness and health goals. My suggestion to them and to you is to throw a resistance band in the suitcase and perform some bodyweight exercises and stay on the program. You can perform a full body workout no matter where you are.   HAVE FUN!!!

ResistanceBand copy

10
Sep

Protein Supplementation

PROTEIN SUPPLEMENTATION IS GREAT FOR POST RESISTANCE TRAINING WORKOUTS. 

Most people believe that it is in the gym while performing resistance training they build muscle  The reality is that what we eat after the work out  helps to repair and build muscle.

According to NSCA, National Strength and Conditioning Association,  protein supplementation is a great post resistance training supplement that increases strength and lean body mass

WHAT TO LOOK FOR?

Casein and whey are  the highest quality protein and they are found in milk.

There is another type of whey protein.  Hydrolyzed whey isolate which a higher concentration of essential amino acids (building blocks for muscle building).

WHAT IS THE BEST TIME TO TAKE PROTEIN SUPPLEMENTS?

It is best to take them within one hour  after strength training to best repair muscle tissue and protein synthesis.

It is important to know that protein supplementation is not a meal replacement. It is still important to have a well balanced diet.

TO READ THE FULL ARTICLE GO TO:

http://nsca-lift.org/Education/Articles/Resistance-Training–Benefits-of-Post-Exercise-Consumption-of-Protein-Supplements/

 

GetFitts

 
Liliana Fitts
424.625.5818
email: lilianafitts@gmail.com
Like me on Facebook: Getfitts

BELIEVE IT …BE IT!

2
Sep

Diet Tweaks

To lean down one must not only put effort into exercise but into diet as well.

Prepare at least 90 percent of your meals rather than eating out in restaurants.  This is a great way to control the ingredients that you put into your body  and the consumption of hiding calories and sugars.

To be more time efficient, do your grocery shopping one day a week.  Having all the ingredients you need to quickly pre-make snacks and lunches as well as making dinner at home will prevent you from grabbing a muffin or pizza when you are hungry. Make sure you don’t go to the market when you’re hungry so won’t be tempted to buy foods that are not in your diet.

8007495_mIncorporate low-energy-density foods like vegetables and fruits, for example, to boost volume. These foods will satisfy your hunger while avoiding the half empty plate many people face when trying to manage their calorie intake. It is important to not feel food deprived.   Add a good amount of vegetables to your proteins.  Mushrooms are low in calories and are great fillers to add to burgers and meat-loafs.  Add berries to non-fat yogurt and oatmeal.  Try using lettuce leaves to wrap a lean meat burger or taco instead of bread and tortillas. Whole grains, legumes, lean meats and unsweetened low-fat dairy are also low-energy-density foods that will boost volume.

Make sure you allow enough time for a well balanced breakfast.  It should have a carbohydrates-to-protein ratio of 2-to-1. Studies at the University of Missouri have found that eating a protein-rich breakfast increases satiety and reduces hunger pangs throughout the day.  Some protein options to add to your breakfast are eggs, whey protein, low-fat Greek yogurt, cottage cheese, smoked Salmon and  nut butter.

It is very important to read food labels when grocery shopping.  Look out for added sugars. Avoid products containing high-fructose corn syrup, dextrose, maltodextrin and evaporated cane juice.

Consume fiber-rich foods. Adding fiber to your meals and snacks will help maintain healthy level blood sugar levels while also discouraging fat storage. Fiber also helps cut down the feeling of hunger by slowing down digestion. The Institute of Medicine recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day.  That means a person who eats 2,500 calories each day should get at least 35 grams of fiber daily, while a person who eats 1,700 calories each day needs somewhat less fiber—about 24 .Beans, lentils, whole grains, nuts, vegetables, fruits, chia seeds and wheat bran are fiber-rich foods.

Eat healthy fats. The Institute of Medicine recommends 20 to 25 percent of your calories should come from fat.  Fat slows down digestion and can help lower carb cravings and overeating. Consume quality fats like nuts, seeds, avocado and extra-virgin olive oil.

When you eat at a restaurant, ask for a take out box as soon as you get served. Separate half of your meal to avoid overeating due to the super sized portions generally served.

Hydrate, hydrate , hydrate!  Drink plenty of water, 64 oz a day is optimum. Hydration helps decrease hunger. It is also necessary for optimal exercise performance.

GetFitts

 
Liliana Fitts
424.625.5818
email: lilianafitts@gmail.com
Like me on Facebook: Getfitts

BELIEVE IT …BE IT!

29
Aug

Interval Training

IS INTERVAL TRAINING A GOOD CHOICE FOR YOUR WORKOUTS?

10448777_mAccording to NSCA, National Strength and Conditioning Association, interval training is a technique used specifically by runners but is prominent in training routines for many sports.  There are great fitness benefits to interval training and you can also apply it to your gym workouts using almost any cardiovascular equipment such as treadmills, bicycles,  ellipticals, stair-masters, etc.

YOU PROBABLY WONDER WHAT IS INTERVAL TRAINING? It is a type of physical training that involves a series of high intensity exercise interspersed with rest or relief periods.  An example would be  a 3-5 minute run followed by a 5 minute walk. Repeating the cycle 3-5 times depending on fitness level.

Manipulating the distance(or duration) of each work period, the intensity, duration and type of rest intervals and the number of repetitions will result in a number of variations for your workout.  You will never get bored!

WHAT ARE THE BENEFITS OF THIS TECHNIQUE?

Better level of fitness.  Because you are able to perform a greater amount of intense workouts thanks to the interspersed low intensity periods of exercise or rest.

  • Interval training its a more effective calorie burning workout than continuous workouts ( long duration, low intensity 20-30 minutes workouts.)
  • More effective than continuous training in stimulating fatty acid oxidation (brake down of fat for energy) in muscle cells.
  • Improves muscular endurance. Muscles become more resistant to fatigue.  You will sustain a given exercise intensity for longer periods of time.
  • Improves cardiovascular fitness.  We all need a healthy heart!

So the answer is Yes.  Interval training is ideal for those who want to improve their level of fitness, and lower the percentage of their body fat.

GetFitts

 
Liliana Fitts
424.625.5818
email: lilianafitts@gmail.com
Like me on Facebook: Getfitts

BELIEVE IT …BE IT!

22
Aug
call 424.256.5818 email:lilianafitts@gmail.com

Meet Liliana

Over twenty years ago while living in my native country Argentina, I was introduced to the fitness world  as a teenager. I was often teased as being “too skinny” in the most hurtful ways (as teenagers do), and knew I had to do something about this. I began training with a top Argentinean body building champion with the goal of just putting on some weight.  What I gained from my relationship with Fitness and Training was an improved self-image, self-confidence, discipline and a true sense of empowerment.  These lessons haves stayed with me, and still fuels my drive, intention and life.

After starting my training just five years later I became a Bodybuilding Champion, Miss Argentina 1988. In 1990 I moved to Los Angeles with a passion for fitness and started offering personal training services to a wide variety of clients in one-on-one and group training environments. My client’s needs have ranged from rehabilitation to pre and post-natal training, as well as those simply looking to enhance their quality of life through becoming more active and fit.  With over 20 years of experience, I have had the great opportunity to change people’s lives by either helping them to lose weight, become healthier or simply teaching the enjoyment of exercise.

My view on health and fitness is “Fitness comes easier and with better results when approached with a conscious effort and plan.”

BELIEVE IT. BE IT.

Last Import - 30CERTIFICATIONS:

  • NCCPT certified (National Council for Certified Personal Trainers)
  • NASM certified (National Association Sport Medicine)
  • Retrofit School of Pilates Certified  Instructor
  • Etonic Birth , Nacimiento Eutonico by Frida Kaplan

20 years of experience as a personal trainer , Pilates instructor and fitness coach.

  • December 2010 to present David Barton Gym-Personal Trainer
  • March 2004 to November 2009 – Owner/operator Liliana Fitts Pilates Studio
3
Jul

Donal Levi

July 3, 2013

“Liliana is truly an elite personal trainer!  My experience with her has been extraordinary!  She had the uncanny and unique ability not only to clearly understand my exercise needs, but to communicate with clarity a training routine that I have incorporated into my life – not temporarily but ongoing.  Her dedication and knowledge to the profession of training is exceptional!   She is well-informed of all aspects of her craft.  She is truly a good person, incredibly pleasant and a coach that becomes your friend and advocate – as she is my friend (as well as several of her other clients).  My results have been phenomenal as a consequence of Liliana’s superb guidance.  I have lost weight, built muscle, built up stamina, become healthier and have an improved mental outlook.  I am deeply appreciative that Liliana is my personal trainer and I would recommend her to anybody looking for the very best!”

3
Jul

Sandy Mehlman

July 3, 2013

“I’m so happy I have Liliana as a trainer! My results have been very noticeable, and each session fly’s by as she’s super fun to work with. Working out doesn’t seem like a chore”

26
May

Pam Thomas

May 26, 2013

“I took Liliana’s class, Pain and Pleasure, Friday and it was probably the best class I’ve taken at the gym (I’ve been a member at the West LA location for years.) Liliana is an extraordinary teacher/leader who understands what it takes to build an all-around great workout. It was challenging, but doable and she took the time to make sure everyone in the class was using proper body mechanics to get the most out of the exercises. I’ve also taken the Thursday 5:30 class and had a similar experience.

Please extend my thanks to her and please add more classes like this one.”