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Large Survey Proves Exercise Improves Health, No Matter When You Begin

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We like to say it’s never too late to start exercising to enjoy the health benefits it brings, like reducing disease and even improving your life span.
 
Now, the National Institutes of Health has offered fresh support for that fact.
 
“Physical activity reduces the risk of many chronic illnesses and increases the odds of a longer, healthier life,” the NIH says. “But it hasn’t been clear whether the benefits of exercise differ based on when during their lives people are most active.”
 
Scientists examined data from 300,000 people ages 50-71 who joined the NIH-AARP Diet and Health Study that started in the mid-1990s. The survey gathered information about their levels of physical activity at different stages of life. The survey followed participants through 2011 and recorded deaths from any cause as well as deaths from heart disease or cancer.
 
Among the unexpected findings is news that’s good for anyone who hasn’t been especially active yet. 
 
“People who were inactive as teens and young adults but increased physical activity in middle age saw the same reduced risk of death as those who stayed active from adolescence onward,” the NIH wrote.
 
“These results add to evidence that becoming active later in life can provide substantial health benefits.”
 
So, there’s really no support to saying, “I’m over 50 – it’s too late for me.” Physical activity improves health at any age. 
 
Get going. Today.
 
And if you’re already working out regularly, keep it up! 

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Exercise Proves a Powerful Weapon against Cancer: Meet a Man Who Knows It First Hand

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Bill Gillis has always been an athlete, running and lifting weights for most of his 71 years. His healthy lifestyle choices helped more than he could’ve imagined when he was diagnosed with Stage 4 abdominal cancer in 2015 and given an 11 percent chance to live.

“I never missed a workout and had no side effects through six rounds of chemo and 15 days of radiation,” said Bill, above with his wife, Isabelle, during a break from racing at the National Senior Games in Albuquerque. 

“My doctor says I’m wasting his time whenever I show up in his office,” said the business consultant, who lives in the San Francisco Bay Area and is thriving in his fourth year of remission.

Inspiring Others to Exercise

Bill Gillis knows he’s setting a good example for others young and old to exercise.

Isabelle, 77, is proud, too, when people at their community gym ask her husband for fitness advice.

“He’s a role model for so many younger people,” she says. “Every morning, they’re constantly coming up to him, asking questions – How did you do it? And saying thanks for being the inspiration.”

Sources: Harvard Medical School, The American Cancer Society, The National Cancer Institute, WebMD

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Exercise vs. Cancer: The Research

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Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. Regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke and diabetes.

Strength training is particularly important to help maintain muscle and bone density. People generally lose muscle mass with age, and cancer exacerbates the decline. Chemotherapy can cause women to lose 10 times as much bone density as normal, according to Josie Gardiner, a personal trainer who co-authored “The Breast Cancer Survivor’s Fitness Plan.”

Some patients also gain fat from treatment. We know that strength and aerobic exercise are great for fighting weight gain.

The American Cancer Society recommends most adults get “at least 30 to 60 minutes of moderate to vigorous physical activity at least five days a week.” Following this protocol can reduce the risk of cancer in the first place and is helpful for cancer patients as well.

The National Cancer Institute shares powerful data about how exercise can reduce the risk of certain cancers:

  • Breast cancer by 20 to 80 percent
  • Endometrial cancer by 20 to 40 percent
  • Colon cancer by 30 to 40 percentAustralia Issues National Guidelines.

The Clinical Oncology Society of Australia last year became the first national cancer organization to issue formal guidelines that recommend exercise as a part of treatment for all cancer patients.The organization said:

  • Exercise should be a part of standard care for cancer patients to fight the disease and side effects of treatment.
  • Treatment teams should promote physical activity so patients meet exercise guidelines.
  • Patients should be referred to an exercise physiologist or physical therapist.

“If we could turn the benefits of exercise into a pill it would be demanded by patients, prescribed by every cancer specialist and subsidized by government,” said Dr. Prue Cormie, author of the organization’s report. “It would be seen as a major breakthrough in cancer treatment.

Sources: Harvard Medical School, The American Cancer Society, The National Cancer Institute, WebMD

Philosophy | Vision Fitness & Wellness
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Wellness Wednesday Coaching

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In Hans Christian Andersen’s The Ugly Duckling, a duckling was made an outcast, ostracized from the other ducklings, and was really depressed. One day he looked across the pond and saw the most magnificent creature he had ever seen, which happened to be a swan. The duckling jumped into the water to swim up to this magnificent swan, but he realized he had grown up and had become a beautiful swan himself. You may not be able to convince yourself that no matter how much you view yourself as an ugly duckling, deep inside there is a swan waiting to grow up and be beautiful.

Some people have deeply rooted self-image problems and/or a sense of identity that cause them a lot of pain. No matter how much they want to see themselves as something far more beautiful, it’s too painful to depart from their current sense of identity. A lot of times if we set goals that are too big, it’s going to cause them to derail or fail. It’s not going to motivate us toward success.

The lesson here is that the ugly duckling’s life changed not when he saw himself as a more beautiful version of himself, but rather when he saw a completely different creature: another swan. If he had looked down into the water and saw a reflection of a swan where he thought he was a duckling, he would not have been able to process it.

We all have a mental self image that’s set like a thermostat from years and years of conditioning. Once we start achieving our fitness goals, we may self-sabotage. Try to find an alternate reference point that’s not threatening. If you consider yourself an ugly duckling, try to find an external reference point. Find your swan – someone that you really admire. What is it about them that makes them so attractive, and which of those attributes are aligned with you?

Sometimes when you see an attribute in someone else that you find really beautiful, it’s because those attributes are reflective of what we see in ourselves.

Social Networks and Weight Loss

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What influence, if any, do our social networks have on the obesity epidemic? Researchers found that if an individual has just one friend that is obese, this increases their chances of obesity by 45%.  If they have a friend-of-a-friend that is obese, this increases their chances of obesity by 25%. And if they have a friend of a friend of a friend that is obese, this increases their chances of obesity by 10%.

Research concluded that our lives are influenced and shaped by the people closest to us.  This is also known as Affiliation Theory.  There are 3 possible causes for this:

  1. Induction – your obesity is directly causative of my obesity.
  2. Homophily – we gravitate towards each other because of a link or we share something in common.
  3. Confounding – we share a common environmental exposure.

If behaviors within a reference group are pervasive enough, then the behaviors leading to obesity become an unconscious standard for what is acceptable. It becomes a part of our sub-conscious social-mental programming.

It stands to reason that if the Affiliation Theory is a common cause for obesity, then there has to be an inverse causality. Through group expert participation that facilitates the development of healthy networks, we can help people establish the behaviors that serve them best.

We are very guilty of treating the symptoms versus the behavioral drives of obesity. If we don’t determine what the behavioral triggers are, or what the root cause of the problem is, then we don’t have a solution. If we don’t have the solution then we become part of the problem because we drive what is known as learned helplessness. This means that we make problems much more complex and don’t give any viable solution. Thus, the next choice for an individual might be to not do anything at all because they don’t believe a solution exists.

What if the pain of weight loss is greater than the desire for change? If reference groups are so powerful in their influence over people’s behaviors, then what happens if a person comes into gym & starts losing weight outside of social network for support? What happens if the more they lose weight, the more they start to feel guilt, loneliness, rejection & maybe even depression? Without the replacement of the social network, we may be driving recidivism.

If we can encourage people to show up and have fun in groups, we can foster a new social network that allows them to derive support and a sense of belonging. Belonging is a fundamental human need – more important to an individual than esteem and the recognition for accomplishments (such as weight loss). If we can create that dynamic for people, we may solve a huge part of the weight-loss challenge.

Vision Fitness Wellness Mastering Impulse Control.

MASTERING IMPULSE CONTROL

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An experiment in the 1960s showed that children who had less impulse control also showed less scholastic aptitude later in life.  In contrast, the children that had greater impulse control demonstrated the ability to delay gratification (during the study they did this for up to 20 minutes, and thereby received double the reward). Fourteen years later those same children showed an average of 250 points higher on SATs, more self-confidence, greater levels of drive, and better overall scholastic achievement.

Is lack of impulse control a result of nurture or nature? Is it something that is learned because one is rewarded for it over and over in life?  Is it because one doesn’t have a compelling enough vision for the future?  Or are we just born lacking that level of impulse control? As it turns out, impulse control can be a factor of both nature and nurture.

We can learn greater levels of impulse control through practice, but that starts off with a compelling vision. What we do is highly aligned with our reasoning.  If a person can’t master their vision for the future, they won’t be too compelled to give up the reward in the present. It’s hard to trade The Now for what seems to be an ambiguous reward down the road. This is why it’s essential that your future vision is made tangible in your current reality.

For some, bad habits in the present can offer an immediate gratification that outweighs any possible future consequences.  Secondly, we must understand that change comes in increments, not all at once. Ask yourself the following: what is one habit you can change in the near future (starting at small behavioral modification)? Achieve this, and it will be ample evidence that you are capable of more.

Pedal on the Pier Santa Monica | Vision Fitness & Wellness
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Pedal On The Pier For The Kids

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At Vision Fitness and Wellness, we believe everyone should have the opportunity to engage in one of the most basic human endeavors: movement. This joy of movement begins with each of us from an early age. We learn to sit, to crawl, to walk, and to play. A youthful spirit of play is present in all of Vision’s programs, and we are often reminded of the purity of children on a playground, simply moving.

Unfortunately, the harsh realities of certain parts of the world directly impact today’s children. These kids desperately need our help, and they deserve to be safe, fed, healthy, and free to explore. That’s why this year, we are partnering once again with the Harold Robinson Foundation for an exciting event benefitting at-risk youth. This event, called “Pedal on the Pier,” will take place June 1st, 2014 at Santa Monica Pier.

Pedal on the Pier features over 400 cyclists on 100 high-tech stationary bikes. Folks are sponsoring both individuals and teams to ride 100 miles in five hours. The ultimate goal is raising $500,000 in order to send 20 inner-city schools to all-expenses paid camps. The camps themselves will have a host of activities which are not only fun, but also develop leadership and character in a safe, nurturing environment.

My team and I would greatly appreciate your donation – every pledged dollar counts, and will be passed on directly to the Foundation. Your donation is also completely tax-deductible. To make a pledge, simply click here.

If you’re interested in being a member of our team, have any questions, or would like to start training for the event, please email us at clientservices@visionfitnessandwellness.com. What a fantastic way to get back in shape, with a clear goal in sight! If you’d rather not ride, the event itself will be a fun day for the whole family, featuring a DJ, celebrity guests, food, vendors, and much more. Come on out and show your support in person!

Thank you in advance for your support. I know these kids really appreciate it, as well. We look forward to seeing you all in June!

Vision Fitness and Wellness Run Club
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March Run Club Sessions & Race for Success

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What full body workout can you do with ZERO equipment? Join our Run Club and experience a whole new way to enjoy the outdoors, build camaraderie, and get in great shape. There is nothing else like the natural high of lacing up your shoes, meeting up with friends and new faces, and taking in the Westside of Los Angeles the way it was meant to be seen: one run at a time!

We believe that running here in SoCal is its own kind of poetry – the soft pitter-patter of feet, the lapping of the waves nearby, the feeling of fullness as you fill your lungs with ocean air. Our Run Club participants look forward to their Saturday run adventures all week. There’s no better way to release stress and energize your entire weekend. We’re starting a new session March 1st, so register with us today.

We also want to invite both experienced runners and up-and-comers to an exciting event at Loyola Marymount University on Saturday, March 8, 2014 – the Race for Success 5K Run/Walk and Kids’ Run! The 5K Run/Walk will start at 8 am, followed by the 1K Kids’ Run at 10 am. Register here for this fun family event. Choose “Vision Fitness & Wellness / Playa Physical Therapy” to join our team.

Vision Fitness and Wellness Run Club
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Start Your Running Journey Now

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Never having been a runner, I began participating in Natania’s running classes at my gym. With her diligent coaching, I began to actually ENJOY running and her tips on technique and form are priceless. Soon after, I joined her Vision Run Club. She met me on a weekend and ran a 5K with me so that we could establish my base time. After that, I began attending her weekly classes and followed the daily training schedule. Six weeks later, I ran my next 5K and shaved off 3 minutes from my time. Her workout regime was systematic and safe! Natania emphasizes safety, good body mechanics and not to go overboard. I highly recommend joining her running club!!! She definitely knows her stuff and keeps your best interest in mind! Am proud to say that I’m running my next 5K in a few days. :) Thank you Natania-you’ve given running a whole new meaning for me!

– Priya Siva, Vision Fitness & Wellness Run Club Member

Why We Started the Vision Run Club

Hey – it’s Natania here and I want to share my running story! I wasn’t born a runner. I became a runner.

I was a very competitive athlete in regards to gymnastics, baseball, swimming, etc. But I was never really good at long distances. I remember from public school we had to run a mile and I could barely make it. I recall starting and then not being able to continue to run and wondering, “Why?” I never felt successful in running as a child, so I didn’t follow up with it. I felt successful swimming and diving and doing short 50 meter sprints and using my body in that way, and that’s the path I followed.

My career went on and I moved out to California. Running had always been in the back of my mind as something that I wanted to do.  I lived in Santa Monica, and I had dreams of getting up and running to the pier. Initially, I worked a lot in corporate executive positions within the fitness industry that pulled me away from working one-on-one with clients, which is where my true passion lies. During that time I felt separated from what I really wanted to do. It was a lot of time, a lot of work, and a lot of stress. There was a time when I got sick and I put on some weight – about 20 pounds heavier than my healthy body weight.

I met an amazing friend at work, and I noticed that she had a calendar for her track practices. I became intrigued, and I said to her, “I want to get back into running. Would you be my running coach?”. She took me out to run, and on the first day we did some drills, and then she said, “Okay, let’s run.” I took off and she told me, “Whoa, whoa, whoa, slow down!  You’re not going to be able do this run that fast.”  And I said, “Really? I need to slow down?”. And I realized that all my life I always started fast and sprinted and everyone had tried to get me to slow down for longer runs.

My friend was a mid-long distance runner, so I ran with her, and then she brought me over to her track team. That was challenging. I wasn’t let on the team for over a year. I kept showing up to practices and I was still the slowest one on the team. But I really wanted to develop as a runner and overcome the challenge. I entered my first track meet, and the 400 meters nearly killed me – the last 100 meters I had no clue what hit me, like a bear on my back! It was one of the most difficult things I’ve ever done both physically and mentally.

Now when I do run, I use it as a form of meditation, a form of focus that brings me back to the things I really love: movement, health, happiness and feeling alive. I love sharing that with people. I love to give back all that’s been given to me over the course of my running journey. I run because it helps me overcome things that I think are not possible. I run because it helps me break through seemingly impossible obstacles. I run because I sometimes have to dig deep and find that inner strength to move forward. I hold on for just a second more and say to myself, “I can, I will.”

I hear all the time, “I am not a runner, I can’t run, etc.”. Deep down I think some people really do want to run but are concerned, fearful about hurting themselves or have had a bad past experience, like my own. Running is a form of freedom, inner strength and form of motion. Everyone wants to be free. All it takes is moving away from the “I can’t” mindset and giving it a shot. With the right coach, belief from within and from good friends on the outside – you can become a runner.

Ready, set, go!

At Vision Fitness and Wellness, running is about teamwork. We know that every runner is at different levels, and we are here to make sure your runs are fun, social, and on track with good form.  We offer six weekly runs as well as local 5K and 10K group runs.  Our Run Club is starting a new session this Saturday, January 11th.  Sign-up today and receive a free Lorna Jane/Vision tank top!

The New Year is the perfect time (and perfect weather) to start on your own running journey.  You don’t need to carry an Olympic torch – just the unique torch inside of you.  Call us now at (424) 731-0140or email to join the best run club on the Westside of Los Angeles.

May the wind be at your back, always. NEVER, NEVER, NEVER give up on your dreams!

Playa Vista Trainer Talks: Believe in You and Reach Your Fitness Goals!

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“Yes, you can!” “You are stronger then you think!” “You got this!” …

You can hear our team chanting this in our group classes, sessions and during our Run Club races. You might be thinking at times, easier said than done!

We have to be honest, at certain times, for each of us, there are those moments of self doubt.

Yet, it can be so hard to lace up those shoes and show up to the starting line of your first 5k, run in to the ocean for your first triathlon and even step in to that Zumba class for the first time. Our minds are filled with “what if I can’t keep up”; “what if I’m doing all the wrong steps”; “what if people laugh at me”.

Getting fit, like success in so many areas of life, requires a bit of vulnerability. You have to be willing to get out there, try something new, move in a new way, challenge yourself…Change.

The good news is that every time you try, you get a little stronger for the next time. Making that step of faith can be scary. When you don’t have the confidence around physical fitness it can seem much safer to stay on the couch.

There are countless times we have met clients that in the past set fitness goals with their trainers and end up feeling like failures because they did not quite attain the goals the trainer set for them. The secret is in visualizing your own goals and making them come to reality. Collaborating with a trainer and wellness coach can help you move to a new place in your fitness program.

A coach enables change by focusing on your stated needs, values, vision, and goals and helping to bring out your personal best.

A coach can help you define your goals and set mini goals building on your success. Don’t set a goal to go from no exercise to being at the gym for an hour each day this week. When we set a goal (no matter how small) and achieve it, we are building confidence. More specifically, we are building self-efficacy.

Self-efficacy is merely the belief that we have the skills and abilities to be successful at a specific task. If I asked you on a scale of 1 to 10 (10 being highest) to rate your ability to find your home, I’m sure your reply would be a 9 or 10 – unless you’ve just moved or had a medical emergency. But, if I asked you on a scale of 1 to 10 to rate your ability to lose weight, to run a marathon, or to go vegan, you might not rate yourself as highly. We all have things that we are good at and others that need a little…ahem, practice. We aren’t meant to be perfect. But incrementally increasing our confidence when it comes to our ability to live fit is invaluable to our health and to maximizing energy.

Setting small goals each week or month can help you to increase your self-efficacy, which research shows will increase our willingness to exercise more intensely and is linked to a lower BMI (body mass index). Essentially, setting realistic and achievable goals helps build your confidence so you can strive for more and greater goals.

How do you get started flexing your self-efficacy muscle? Choose a goal. Do you want to run a race? Start with a 5K or a 1-mile fun run. Maybe your goal is to be more consistent with exercise, so you start with a goal to exercise at least 3 days a week. Maybe your goal is just to get active period. Start by committing to put on your running shoes each day when you get home from work and at least walk around the block.

Want to know the 4 secrets to achieving your goals? Write your goal down, post it where you can see it, tell others about your goal and track your progress. Really savor and reflect on your successes as you see what you can achieve. You’ll be amazed at how rewarding setting mini goals can be!