Archive for the ‘Celebrity Clients’ Category

Put Some Spring into your Fitness Routine!

Monday, April 14th, 2014

Put Some Spring in your Fitness Routine
Lori Withrow, B.S. Exercise Science

Spring has sprung! It’s time to throw back the curtains, open the windows, clear the
house of winter clutter, and pack away the sweatshirts in exchange for short sleeves.
It’s also a great time to clean up your fitness routine. After months of stale gym air and
temperatures to cold for outdoor exercise, our bodies and mental health are begging for
some spring! Here are few tips to get you started.!

spring running

 
1. Consider throwing away worn-out workout clothes and replacing them with
breathable, wick fabrics. If you’ve been hitting the gym all winter, chances are you’re
also due for a new pair of shoes. Not only will you look great in your new gear, but you’ll
feel great too.
2. Try breaking up your routine with outdoor exercises like tennis, golf, hiking or kicking
the soccer ball around the yard with your kids. Remember, all activity counts! Plus,
varying your workouts can help improve performance and reduce risk of overuse
injuries. By doing a variety of different activities, such as running, weight training, hiking,
bootcamp classes or biking, you limit the stress on one specific muscle group because
different activities use muscles in slightly different ways.

IslBG
3. Add jumping rope to your workout and you can burn around 208 calories in just 20
minutes. Include other exercises like walking lunges, sprints, and jumping jacks, and
you’ve got yourself a circuit program you can do right in your backyard. You can also
include wrist and ankle weights to your daily routine. The resistance will help strengthen
and tone up arm and leg muscles.

4. By drinking about two liters of water a day, and 17 ounces about two hours before
activity, you can avoid muscle cramping and fatigue. If you’re headed outdoors for
activity, take water with you. Keep in mind, the more you sweat, the more fluids you
need to replace!!

5. Add positive goals to your fitness routine such as a 5k, or mini triathlon. It will make
you feel better and also give a purpose to your training other than just reaching a certain
weight or size. Another fun option is to enlist a group of friends to join your quest. Try
researching some of your local fun runs and obstacle courses (such as the warrior
dash, color run and the foam fest)that are becoming so popular these days. Having a
group of people to train with is way more fun and encouraging then going stag.

6. Remember, slow but steady wins the race. Try to get some activity at least 3-4 times
per week, but adjust your intensity based on activity you’ve had over the winter. If you
haven’t done much, it will take a few weeks to establish a good fitness base. If you’re
taking your exercise from indoor to outdoor, remember a 2 mile run on the treadmill is
going to feel different then a 2 mile run outside. Start small, and work up.

7. Keep in mind, spring training is a time for refreshing, light-hearted exercise. So relax
and enjoy your activity. Consider a sports massage to pamper yourself, while alleviating
toxins and speeding up muscle recovery. Most importantly, don’t forget to have fun!!

Share:

Heart Smart!!

Monday, February 10th, 2014

Pop quiz: Can you name the most important muscle in your body? Nope, it’s not your abs, hamstrings or triceps. It’s your heart!
healthy-heart

 

The human heart is an amazing muscle, capable of pumping about five quarts of blood throughout the body every minute—that’s approximately 2,000 gallons of blood each day! In fact, the average heart beats about 100,000 times each day, too, which is why it’s so important to have a strong and healthy heart.


And just like you can exercise to build strength in your skeletal muscles, you can—and should—also train your heart to become stronger, healthier and more efficient at doing its job. The right workout plan is like strength-training for your heart, which helps it pump more blood with less effort.

The Facts
According to the American Heart Association (AHA) nearly 70% of Americans don’t get enough exercise, yet inactivity is a major risk factor for developing coronary artery disease (CAD). CAD is caused by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to the heart muscle. This build-up makes the arteries narrowed or blocked, and when oxygen-rich blood can’t reach the heart, the result is chest pain or a heart attack. Over time, CAD can weaken the heart muscle and lead to heart failure.

While CAD is the most common type of heart disease and the leading cause of death in the United States for both men and women, the good news is that lifestyle changes—like exercise!—can help prevent or treat CAD in most people.

How to Exercise for a Healthy Heart
Fortunately, it doesn’t take hours in the gym to reap the heart-healthy benefits of exercise. As little as 30 minutes of moderate-intensity aerobic exercise, such as walking, most days of the week can substantially reduce your risk of heart disease, enhance your mental well-being, help you manage your weight, and improve your blood pressure and blood lipid (cholesterol) profiles.

While previous recommendations have focused mainly on cardio (aerobic) conditioning for heart health, new guidelines developed by the American College of Sports Medicine (ACSM) and the AHA also take into account higher levels of intensity and the benefits that strength training offers your heart, too. These recommendations are for healthy adults under the age of 65 who want to improve heart health, prevent heart disease, and increase overall well-being.

Cardio (aerobic) exercise guidelines: Perform moderately-intense cardio exercise for 30 minutes a day, five days a week. If weight-loss is your goal as well, bump this number up to 60 to 90 minutes at a moderate intensity. Moderate intensity is defined by ACSM as a target heart rate range of 55%-59% of your maximum heart rate—about at the pace where you break a sweat but are still able to carry a conversation.

—OR—

Perform vigorously cardio for 20 minutes a day, three days a week. According to ACSM, a vigorous intensity is at 70%-89% of your maximum heart rate, which is an aggressive pace where you can only get a few words out at a time.

Strength training guidelines: Do 8-10 strength-training exercises with 8-12 repetitions of each exercise twice a week.

No matter how much you work out now, you can improve your heart health with a combination of cardio and strength exercises. The important thing is to just get moving!

This article has been reviewed and approved by SparkPeople fitness experts and certified personal trainers, Jen Mueller and Nicole Nichols.

Sources:
American College of Sports Medicine. “Physical Activity and Public Health Guidelines,” accessed March 2011. www.acsm.org.

American Heart Association. “Physical Activity: AHA Scientific Position,” accessed March 2011. www.americanheart.org.

 

 

Share:

Week 5 Update: Joelle Still Going Strong!

Wednesday, February 18th, 2009

“Biggest Loser” contestant Joelle Gwynn is a client at the CoachMeFit studio in West Bloomfield,  MI.  She works out with the owner of the studio, Catherine Munaco.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.

Catherine will be blogging weekly first-hand updates from Joelle’s training

Catherine Munaco and Celebrity CoachMeFit Client, Joelle Gwynn.

Catherine Munaco and Celebrity CoachMeFit Client, Joelle Gwynn

Joelle had an interview with Matt Lauer last Tuesday on the Today Show, so I didn’t see her to workout on Monday or Tuesday. Thankfully, the Today show went off without much drama. Joelle and Carla both looked great, they were friendly, and most importantly they got to show off the hard work they’ve been doing!

Now that Joelle has been eliminated and the interview rush has subdued, we got to spend this week refocusing and getting back to our regular schedule. Joelle meets with me four days per week for her most intense workouts, and then she fills in with cardio classes or recumbent bike riding. The weather in Michigan is FINALLY starting to thaw, so we even went for a short jog together. This week marks the first time that Joelle has jogged a mile straight. That may sound simple, but, like most overweight or unathletic people, Joelle never jogged when she was younger. I started with a mile so she would realize that she could do it. Joelle was extremely proud of herself, and she should be! We’re already talking about road racing together. We’ll probably start with a 5k, but eventually I would like her to run/walk a half marathon with me (she doesn’t know this yet…) The great thing about jogging, if you can do it without your joints hurting, is that it burns a lot of calories and you don’t need very much equipment (a good pair of running shoes is enough). You can get a decent workout in by jogging around your block, even when time is limited. You don’t need to waste time driving to the gym. Plus, with regular jogging you can see vast improvements in a relatively short amount of time, especially for beginners. If you’ve never jogged before, try this beginner routine: Jog for 3 minutes, and then walk for 3 minutes. Go for at least 30 minutes. If you do this every day for a month, you will see you won’t need to walk as long. You may not even have to walk at all!

Joelle is looking forward to being able to run longer distances at a faster pace, but she has been working hard on her treadmill intervals. Every week we’ve tried to increase her speed or her pace. This week she’s running 8.5 mph for 30 second intervals on the treadmill (she walks in between intervals to recover, and does about 12 intervals in all). Next week we’ll increase the speed again. Joelle’s goal is to be able to do intervals at 10mph for 30-45 seconds.

On a personal note, it’s great to have Joelle focused and motivated. I definitely noticed a change since she came home from New York last week. We have a little over two months and we are going strong!

Share:

Weekly Update 2 and 3

Monday, January 26th, 2009

“Biggest Loser” contestant Joelle Gwynn is a client at the CoachMeFit studio in West Bloomfield,  MI.  She works out with the owner of the studio, Catherine Munaco.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.\

Catherine will be blogging weekly first-hand updates from Joelle’s training

(Oops!  Week 2 must have been busy!)

These past two weeks were difficult emotionally on Joelle. Week 2 and 3 aired episodes that portrayed Joelle as a slacker. It seemed that the cast’s attitude towards Joelle was less than cordial. Furthermore, Joelle was in the bottom two during the weigh-ins two weeks in a row. Joelle said this was the most difficult time on the ranch for her—Carla was putting a lot of pressure on her and so were her teammates. While this may motivate some people, it’s certainly not how Joelle is motivated. Because she is naturally quiet and not competitive, it actually defeated her more than it helped. It was initially hard to figure out what would motivate Joelle, but the more we trained together, the more I realized Joelle was motivated by positive feedback. What she really needed was a buddy (enter, Catherine!). While I feel it’s my primary job to give Joelle a tough, physically demanding workout, I also feel like she needs someone on her team. These past two weeks, we’ve tried to surround her with as much support as possible. Last Wednesday, after watching another difficult episode air the night before, she came in and said “I’m done worrying about the show. I want to focus on me.” SUCCESS! Let’s get rockin’

This week, Joelle and I also finalized a schedule for her workouts from now until the May 12 finale. We coordinated fitness class schedule with my availability and Joelle’s work schedule. When all was said and done, Joelle is working out a minimum of four hours a day, including multiple kickboxing classes, cardio interval workouts, and strength training sessions with me. We did allow Sunday to be a lighter day, so she could recuperate and prevent injury. Four hours a day is a lot for anyone, but it’s especially dense for someone who didn’t work out before starting at the ranch. Psychologically, Joelle mentioned having some difficulty getting her head around the idea of being skinny. Our schedule and workout plan put her on track to lose over 160 pounds since her initial ranch weigh in! That’s a lot of weight in a short amount of time. Even more noteworthy is that the last time she weighed less than 200 pounds was when she was ten years old. Joelle has literally never been thin—and the thought of success may take some getting used to. In the meantime, I’m keeping her on track and the weight is really starting to come off. Since starting at CoachMeFit, Joelle is losing weight at the same rate that she did while on the ranch. This is extremely encouraging. On the ranch, there is no job, no family, and few similarities to real life. It is infinitely more difficult to lose weight at home, where the demands of life can easily take precedence over working out. In this regard, Joelle seems most appreciative to have a trainer to keep her on track and motivated, although she has been teasing me about the phrases I use most as a trainer. She took a particular liking to my personal favorite, “Its only numbers”. I say it when we have 5 reps left and she’s hurting. Joelle said it puts things in perspective—only numbers! But I do use it a lot. I’ll have to scour the internet for some new motivating phrases.

As always, stay tuned…

Share:

The Biggest Loser: Season 7

Tuesday, January 13th, 2009

Meet Joelle: The Inside Scoop

This is the first of weekly updates on CoachMeFit’s celebrity client, Biggest Loser contestant Joelle Gwynn. Joelle has been training at CoachMeFit West Bloomfield with owner/trainer Catherine Munaco since early January. At stake is a $250,000 prize for losing the most weight by the season finale on May 12, 2009. The Biggest Loser airs every Tuesday at 8pm on NBC.  Catherine will be blogging weekly first-hand updates from Joelle’s training

I met Joelle for the first time on Thursday and was immediately impressed with her work ethic and excitement. What I noticed first, though, was how much she needed a personal trainer from CoachMeFit. She was strictly following the nutritional program given to her by the show’s nutritionists, but she wasn’t exercising nearly as often or as intense and she needed to be. She told me accountability was key for her—when she goes to the gym, she works extremely hard, but waking up and getting to the gym was the difficult part (sound familiar?) I assured her that we had enough time to reach her goals by the finale on May 12, but we needed to—literally– get moving.

It didn’t take long for Joelle to show me how hard of a worker she was during her workouts. My favorite quote from her was “I can talk and work!” She didn’t want to take breaks. She didn’t want to go half speed. She wanted to do every exercise correctly and to its full capacity. It’s a personal trainer’s dream to have such a motivated client! (Of course, a live finale on national TV doesn’t hurt either.)

Joelle also told me she is extremely anxious about Week Two’s episode, set to air Tuesday January 13 at 8 pm. Apparently, she is yelled at by Bob and is portrayed as wimpy and lazy. It’s ironic, actually, because she’s probably the least lazy client I have ever had. But we understand the show needs to pick villains for dramatic flare, and I guess Joelle got picked to be one. There are multiple cameras running 24 hours a day, so in a week they get hundreds of hours of footage and have to cut it down to 2 for the show. Its unfortunate, but a part of being on the show Joelle will have to deal with.

I was also surprised with how little contact the show keeps with the contestants once they are at home. Keep in mind, week eleven was taped over a month ago—so ALL contestants are home now, whether they’ve been eliminated or not. Joelle had a comprehensive nutritional plan and access to workout clothes (hard to find for extremely plus sizes!) and caloric expenditure monitors. A trainer from the show had come to her gym in Michigan and showed her some workouts to do on her own, but after that there was little to no feedback. Joelle said she really missed the immediate feedback and accountability that she had while she was at the ranch, and that training with me at CoachMeFit made her accountable to working out even when she didn’t want to. As well, I could give her feedback on the types of workouts she was doing and how to improve them to burn even more calories. We forget that contestant have a maximum of eleven weeks on the ranch to learn about nutrition, exercise, and weight loss. I spent four years studying the same things at the University of Michigan. It’s unrealistic to think contestants return home as exercise gurus, and Joelle needed the guidance, accountability, and expertise that CoachMeFit personal trainers provide.

All in all, I can tell Joelle will be successful at her weight loss this time. Stay tuned…

Share:

Clients Reach Goals Through Accountability

Friday, December 12th, 2008

Amy and Shellay from NBC’s “Biggest Loser” were interviewed by WDIV this week along with their personal trainer, CoachMeFit Owner Derek DiGiovanni. 

Their weight loss since being eliminated from the show has been truly remarkable and they attribute much of this accomplishment to Derek’s help.  Watch the clip above to hear them talk about just how far they’ve come.

Share:

After elimination, Amy offers advice for others

Thursday, November 27th, 2008

“Biggest Loser” contestants Amy and Shellay are clients at the CoachMeFit studio in Birmingham, MI.  They work out with the owners of the studio, Derek and Kerrie DiGiovanni.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.

Last night, Amy was voted off the show. Eager to stay at the ranch and continue the rugged regime, she would now have to go it alone. Instead of a TV star for a trainer she would look to Derek at the local CoachMeFit to “kick butt.” It’s working. Her weight continues to go down.

Amy has some advice for people who are seriously over weight but don’t have the luxury of a stay at the Biggest Loser ranch to help them.

    1) Make exercise a priority every day. If there is something else you want to do, tell yourself that you can’t do it until you do your cardio, or weights.
    2) Ideally find a “workout buddy” who is committed to exercising with you regularly. Of course, a personal trainer is your best support system.
    3) Diets alone don’t work.
    4) Realize that many physical symptoms—aching legs and feet, difficulty breathing, and a host of medical problems—are the result of your weight, and you can be free of them.
    5) Set small attainable goals, achieve them, and set more small goals. If you never exercise, don’t start with a goal of working out every day. You’re likely to fail, and give up completely.

This week’s pay-off for Amy was going to lunch with friends she used to work with and finding that many didn’t recognize her. Priceless.

In case you are curious … Amy and Shellay won’t be indulging in a 4,000-calorie (the average intake of an adult at Thanksgiving dinner) eating frenzy this Thanksgiving. They are eating turkey breast, salad, and cauliflower mashed “potatoes.”

Share:

Amy Dropping Pounds and Going Strong

Friday, November 21st, 2008

“Biggest Loser” contestants Amy and Shellay are clients at the CoachMeFit studio in Birmingham, MI.  They work out with the owners of the studio, Derek and Kerrie DiGiovanni.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.

Nothing celebrates losing a lot of weight like selling all your “fat” clothes in a garage sale. That’s exactly what Amy and Shellay did, vowing that they are so over being overweight.

Amy and her Personal Trainer, Derek

Amy and her Personal Trainer, Derek

If Amy reaches her goal, she’ll be wearing a size-10 dress for the season finale. On Tuesday’s program Amy beat out all other contestants in terms of the greatest percentage of weight loss in a week. She lost 8 lbs for a total weight loss of 66 lbs.

Shellay is on-track to don a size 6 little black dress when she returns. Shellay admits that exercising for hours every day is getting tougher. Boredom, burnout … that’s inevitable when all day, every day for the last six months you’ve been counting every calorie you burn. It’s her personal training sessions that keep her enthused. “I always feel really good after working out with Derek. Sure, I’m exhausted, but my stress and any negative feelings are gone.”

Shellay believes that if you exercise infrequently, you can convince yourself you’ve reached your limit although your body is far from it. But with a good personal trainer you find you are capable of more than you imagined. “CoachMeFit is full of positive energy. I cross paths week after week with the same people and can see their progress.

I would tell anyone who is struggling with losing weight to in invest in personal training, even a few times a month. It would be hard to put a price on the benefits.”

Share:

Amy’s Workout Regime

Friday, November 14th, 2008
CoachMeFit Birmingham Owner, Derek DiGiovanni, guides Amy through one of her workouts

“Biggest Loser” contestants Amy and Shellay are clients at the CoachMeFit studio in Birmingham, MI.  They work out with the owners of the studio, Derek and Kerrie DiGiovanni.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.

“I’ll never go back to that life,” says a determined Amy referring to the years when she never, ever exercised, dieted off and on, and gained weight year after year. “I knew very little about the Biggest Loser right up to the day I tried out for the show. I did know that if I was ever going to change my life, this was my chance.”

Living on the Biggest Loser’s ranch where she learned the importance of exercise and how to eat right transformed Amy. By Tuesday’s show Amy had lost 58 pounds — the equivalent of 24% of her body weight. And the hard work continues. At CoachMeFit she warms up, powers through a 45 – 60 minute cardio workout on a combination of elliptical, treadmill and bike and then completes a 45 – 50 minute weight circuit and cools down. She experiences some muscle soreness after weight training, but it doesn’t bother her. “It’s a sign I worked hard.” The weight training builds muscle tone to add firmness to her smaller shape. The rest of her training is on her own in the form of gym workouts and hours of walking.

Training with Derek or Kerrie helps Amy feel grounded and committed. Like her workouts at the Biggest Loser ranch, the sessions are serious business. Her trainers know that Amy is in it to win.

Share:

Amy’s Hardwork Paying Off

Wednesday, November 5th, 2008

“Biggest Loser” contestants Amy and Shellay are clients at the CoachMeFit studio in Birmingham, MI.  They work out with the Owners of the studio, Derek and Kerrie DiGiovanni.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.

“The energy goes right out of me when I don’t exercise. That’s a real eye-opener,” Shellay observed after a family funeral and other obligations made it impossible to keep up her intense exercise regimen this past week. Contrary to how she might have expected to feel after dramatically cutting down on exercise, Shellay admits she “felt exhausted.”

Amy’s hard work is really paying off. When Biggest Loser last aired two weeks ago, she ranked number one – she had lost the greatest percentage of body fat of any of the contestants. From Shellay’s perspective, this has made as big a change in her attitude as in her body. “She is so much happier now.”

Shellay has mentioned before that she tried all kinds of diets from the time she was a teenager. It wasn’t until Biggest Loser that she realized the role of exercise in losing weight. If you doubt the extremes to which she went to lose weight, check this out — Shellay, her mom, aunt, and cousin all tried a controversial diet that involved receiving injections of animal placenta. Imagine that even as a teenager, Shellay was desperately searching for a way to lose weight, just like her mom.

Share: