Pushing Through – Dealing With Troubling Times

Life is not about how hard you can hit, but how much you can get hit & still keep moving forward. -Rocky Balboa
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It is commonplace these days to hear people say that times are tough, and indeed they are. Truth is, there will ALWAYS be something we will be forced to contend with. At times those challenges can be so trying that they threaten to break our spirit and obscure the light at the end of the tunnel. However, it is imperative to push through those trials and tribulations while remembering what our goals are.

Your goals may be long term and centered around a career aspiration or the pursuit of an avocation for which you have great passion. Perhaps you have a weight loss goal or want to improve your general health. Or maybe you compete and are chasing after that elusive Pro Card or Olympia qualification. Chances are that any challenges which hit unexpectedly have no direct correlation to these goals, so why allow them to push you off course? You may get knocked around a bit, but the important thing is to get back in line with that prize you have set before you.

It always amazes me to hear patients and clients describe how they abandoned their meal plans and exercise regimens, and thus their fitness and health goals, when they were forced to deal with stressful life events such as divorce, legal issues, job loss, or family illness. What goes through my mind when I hear such things is that these people are doing themselves a disservice by dropping a regular regimen which has immense long term payoffs. A thread of stability is established when there is consistency with food intake and exercise which can actually lessen the impact of life stressors. Energy levels are boosted, depression is minimized, and an individual can assert his or her own personal needs in the face of adversity.

So if tough times are getting you down, remember to put the oxygen mask on your own face and take care of your own needs. Those who persevere will be rewarded after the storm passes. Hang in there!

Life Is Never Boring

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Any time I hear someone complain about how predictable, steady and boring life is, I chuckle, because I have never been able to make that statement about my own life. This doesn’t mean that my life is unstable, but that I have always had so much going on that there hasn’t been time for boredom to set in. I truly am CONSTANTLY doing something, and I have a habit of packing a lot into each day. I understand that some people are stuck in boring jobs, so I am thankful that I love being a physician, and love the environments in which I work. I am fortunate to be involved in pursuits which I am passionate about, and which give me an incredible sense of fulfillment. Whether I am doctoring, writing articles, modeling, doing booth work, creating nutrition and workout regimens, or working on business strategies or branding, so much is going on inside my head that I couldn’t possibly get bored.

I will admit that aspects of my regular daily routine could be seen by others as a bit dull, since I head to the gym around the same time, and I usually spend weeknights writing. However, I typically cram so much stuff in between those activities that I spend the entire day rushing around, trying to get it ALL done. The overachiever in me can’t seem to let go of the notion that the best days are the ones in which all the important items on the to do list are checked off. Even on the weekends, I spend the majority of my time trying to catch up on articles and plans which I wasn’t able to get to during the week.

Another feature of my life is that I wear so many hats that I have to constantly shift gears. Though it puts a lot of pressure on me, I prefer to have a lot of variety in my day, talking about medicine, fitness, skincare, nutrition, and business. My nerves can get pretty frazzled from the endless list of things to do, but I know I wouldn’t be able to deal with sitting around all day with nothing to do. I think partially because I have chosen a number of very interesting fields to pursue, and partially because I seem to attract a lot of movement and energy, circumstances also seem to keep me on my toes, and also keep boredom at bay. About 25 years ago, I remember someone telling me that I moved at a high “burn rate”, that my spirit had a lot of karmic energy which would attract lots of activity and movement. Despite its mystical tone, the statement struck me, and I can honestly say that it fits the cadence of my entire life.

If you find that you are bored with your life, it’s time to examine what might be holding you in a rut. Maybe you watch a lot of television. If so, turn off the television and read a good book. If it has been months or even years since you exercised, join a gym and commit to a regular workout schedule. Go out with friends. If you have pockets of time in which you are looking for things to do, try exploring your city or town by visiting other neighborhood stores, parks and restaurants. Cultivate a new hobby. Volunteer.

You can turn a boring life into a fulfilling, fun, exciting one by doing new things. Have fun!

Personal Fitness Training Is 90% Motivation

Female+with+female+personal+trainer
I will never discount the value of a skilled fitness trainer, because I know the importance of having a strong foundation of knowledge in exercise principles and the ability to demonstrate proper form on exercises. However, all trainers must develop the ability to motivate their clients if they are to maintain a certain level of success in taking their clients to the next level and helping them to ultimately reach fitness goals.

I have to laugh when I see trainers who are basically just really good at counting when they are with their clients. One trainer I know of spends the entire session time blabbing on and on about all of his personal business, never instructing his clients, putting them on no-brainer machines, then interrupting his boring personal stories to count out reps. IMMEDIATELY after the client is done with a set, the trainer continues with his story! This has occurred, without fail, every single time I have been near him when he was at the gym training a client. In addition, he is seriously overweight! At least he recently began working out at the gym from time to time (not consistently), because he went for years without training at that gym, and it definitely showed. It blows my mind that he even has clients, because he does absolutely nothing whatsoever to motivate them. In addition, his clients NEVER transform. His physique doesn’t transform either. Sorry, but no trainer should look like the Pillsbury Dough Boy.

A trainer should be a cheerleader for clients, encouraging, motivating and challenging them. It isn’t enough to hold clients accountable for showing up for training sessions. Great trainers motivate clients to continue with consistent healthy choices both in and out of the gym. Great trainers also lead by example, and focus on their clients instead of wasting energy during a training session by talking about themselves. Whenever I am training a client and the client asks me personal questions, my answers are brief and punctuated with, “I’ll tell you more after the training session is over”. How can I expect my clients to focus on their workout routines if I spend time gossiping about my personal life? I honestly think that there should be a veil of mystery when it comes to a trainer’s personal life in order to preserve the trainer-client relationship. Though the trainer-client rapport is very important, I firmly believe that the focus should ALWAYS be on the client. After all, the client is the one paying for the expertise of the trainer, and deserves to be the center of attention for the 55 minutes allotted.

R.I.P. To My Palm PDA

Palm Pilot

After relying on Palm and Palm Pilot PDA’s to organize my calendar for the past 14 years, I was forced to walk away from a deeply entrenched habit. Why? Because my most recent Palm finally gave up on me, and since I hadn’t been able to back it up this entire year, there was no point in holding onto what is now considered obsolete technology.

I received my first Palm PDA during my medical residency training, and was instructed to enter my patient clinic schedule on it, as well as anything hospital-related. My obsessive-compulsive need to be on top of my schedule all the time fell in love with the technology, so I continued to use the Palm after I completed my residency training.

I would regularly HotSync with my computer, safely backing up the data on the Palm. However, my Mac stopped supporting the sync software due to 2015 Mac operating system upgrades, and since my Windows 7 laptop didn’t support the Palm OS, I was pretty much screwed this year. I kept dreading dropping the Palm or somehow damaging it. What happened, though, was so weird. I had the Palm with me, and at one point when I had it on a tabletop, it beeped, turned on, then off. After that, I discovered that ALL of my data, my entire calendar as well as notes, were deleted. Thanks Mercury retrograde! I then spent about two hours on Google Calendar, trying to remember everything which was on my calendar. Not fun!

Over the years I have become completely accustomed to using the handwriting tablet on the Palm, and have considered the Palm a sort of security blanket. I loved not having to rely on an internet connection to access my schedule, and I loved having my calendar separate from my phone, especially since my phone has a horrible time holding a charge. Unfortunately, I have been forced to abandon my trusted Palm, and must now get used to using Google Calendar, then accessing it either on my Android, or on a tablet which I reluctantly purchased for the sole purpose of holding my schedule.

I am also ready to stop being teased about carrying a Palm around! For those of you who have engaged in the teasing, I just want you to know that I am updating my life with the tablet and Google Calendar. I know, it’s about time! But guess what? Palms are considered the predecessors to Smart Phones, so have a little respect for the technology! 🙂

Ashley Kaltwasser Wins Nordic Pro: Record 14 IFBB Bikini Pro Wins!

Original post can be found at:

http://npcnewsonline.com/ashley-kaltwasser-wins-nordic-pro-record-14-ifbb-bikini-pro-wins/227266/

Ashley with her three Olympia medals

This girl is unstoppable! She has 14 IFBB Bikini Pro wins now, getting the most recent one at the Nordic Pro yesterday. I am so thrilled for her, because she is definitely most deserving of all her titles. Go, Ashley, go!

Here are her Pro wins:

Ashley’s 14 IFBB Bikini Contest Wins.

1. 2015 IFBB Nordic Pro
2. 2015 IFBB Olympia
3. 2015 Arnold Sports Festival
4. 2014 IFBB Russia Pro
5. 2014 IFBB Korea
6. 2014 IFBB Olympia
7. 2014 Toronto Pro Supershow
8. 2014 New Zealand Pro
9. 2014 IFBB Australia Pro Grand Prix XLV
10. 2014 IFBB Arnold Classic
11. 2013 IFBB Sheru Classic
12. 2013 IFBB Olympia
13. 2013 IFBB Toronto Pro Supershow
14. 2013 IFBB Powerhouse Pro

Uncompromised

Breaking stereotypes!

Breaking stereotypes!

I am always being challenged to pick one career that defines me, and it drives me nuts. When people find out that I am a medical doctor, they struggle with the stereotype of what they expect doctors to be like, in other words, very conservative in dress and demeanor, and without any flavor or personality. Well, I’ve got news for you. I will NEVER be a typical doctor. And please don’t doubt my credentials or schooling. I am NOT a nurse (not that there is anything wrong with this highly respected profession), I am a fully licensed and board certified physician.

A huge project came my way recently, and I was selected for it, only to have the decision-maker flip out over my fitness and modeling images and reverse the decision. I was stunned and dejected, but after reflecting on the whole incident, I began to get angry. Part of the problem was that the decision-maker was a complete hypocrite, pretending to be squeaky clean, but who openly praised one of the dirtiest human beings to ever alight on the entertainment scene. To coin an analogy, at the root of this was a case of the bride being upstaged by another lady wearing white. Mind you, I never intentionally wore white, but hey, my doctor’s coat is white.

I am every bit as much about fitness as I am about medicine, and I shouldn’t have to choose one over the other. I am damned proud of what I have accomplished in fitness, especially because I took things to the next level in my forties, not when I was a young whipper-snapper. If people are confused by the sampler plate philosophy by which I live, too bad. Yes, I am a board certified physician AND a degreed fitness professional, IFBB Pro, certified nutrition coach, writer, sponsored athlete and contest prep coach. I know it’s unusual, but why is that so hard for people to grasp? I mean, here I am, doing all of that, sending a message to the world that no one should have to be one-dimensional and boring.
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I don’t hide from myself. I am honest. I have sass, and I speak my mind. I am proud of what I have achieved in my life, and I will NOT hide parts of myself which some overly judgmental people may have a problem with. I am NOT going to apologize for having a sense of humor, for using cuss words here and there (though I don’t use them while seeing patients). I am not going to paint a false picture of who I am. If you don’t like what I am doing, no worries. Move on.

If you find that you are compromising your own vision, dreams, or goals, perhaps you need to re-examine why you are allowing that to occur. If you subscribe to the no limits philosophy, then you would never even consider pulling the reins back. I will always encourage driven people to go for whatever they want, and if it doesn’t fit in with the conventions of one of their chosen careers or hobbies, even better. Break stereotypes and show people what you are made of! Don’t hide all the facets which make you who you are!

R.I.P. Dr. Oliver Sacks

Oliver Sacks

Dr. Oliver Sacks, eminent neurologist and brilliant author who explored strange neurological aberrations in books such as “The Man Who Mistook His Wife for a Hat,” died on August 30th at his home in Manhattan at the age of 82.

I was stunned when I read his post on Facebook in February which revealed that he had terminal liver cancer. The original source of the cancer was a melanoma in his eye which had been treated nine years ago.

Dr. Sacks was not only a highly respected neurologist and researcher, he was a prolific and incredibly gifted writer. More than a million copies of his books are in print in the United States, though the book he was most well known for was “Awakenings,” which was made into a movie starring Robin Williams. He was so popular that he received about 10,000 letters a year. Regarding the plethora of letters he received, he stated, “I invariably reply to people under 10, over 90 or in prison.”

I first met Dr. Sacks in 1986 during a book reading of “The Man Who Mistook His Wife For A Hat.” Though I had known for years that I wanted to become a physician, and that I had a specific passion for neurology, my meeting with Dr. Sacks re-ignited that passion. I devoured that book, and from that point on was a devoted fan, not only of his writing, but of him as a clinician and humanitarian. I have every book which Dr. Sacks wrote and thoroughly enjoyed reading them (I have yet to read “Hallucinations” and “On The Move” which were his most recent tomes). I was thrilled when Dr. Sacks had a book signing for “Oaxaca Journal” in 2002, and I made sure to attend that signing, speak with him, and have him sign my copy. I was a physician by then, and in the middle of residency training. Though I had ended up in family practice rather than neurology, my fascination for neurological cases was very much intact, and my admiration for Dr. Sacks only increased over the years.

In tribute to one of my medical idols, I am posting an essay which Dr. Sacks wrote in February of this year for the New York Times.

Original post can be found at:
http://www.nytimes.com/2015/02/19/opinion/oliver-sacks-on-learning-he-has-terminal-cancer.html

A MONTH ago, I felt that I was in good health, even robust health. At 81, I still swim a mile a day. But my luck has run out — a few weeks ago I learned that I have multiple metastases in the liver. Nine years ago it was discovered that I had a rare tumor of the eye, an ocular melanoma. The radiation and lasering to remove the tumor ultimately left me blind in that eye. But though ocular melanomas metastasize in perhaps 50 percent of cases, given the particulars of my own case, the likelihood was much smaller. I am among the unlucky ones.

I feel grateful that I have been granted nine years of good health and productivity since the original diagnosis, but now I am face to face with dying. The cancer occupies a third of my liver, and though its advance may be slowed, this particular sort of cancer cannot be halted.

It is up to me now to choose how to live out the months that remain to me. I have to live in the richest, deepest, most productive way I can. In this I am encouraged by the words of one of my favorite philosophers, David Hume, who, upon learning that he was mortally ill at age 65, wrote a short autobiography in a single day in April of 1776. He titled it “My Own Life.”

“I now reckon upon a speedy dissolution,” he wrote. “I have suffered very little pain from my disorder; and what is more strange, have, notwithstanding the great decline of my person, never suffered a moment’s abatement of my spirits. I possess the same ardour as ever in study, and the same gaiety in company.”

I have been lucky enough to live past 80, and the 15 years allotted to me beyond Hume’s three score and five have been equally rich in work and love. In that time, I have published five books and completed an autobiography (rather longer than Hume’s few pages) to be published this spring; I have several other books nearly finished.

Hume continued, “I am … a man of mild dispositions, of command of temper, of an open, social, and cheerful humour, capable of attachment, but little susceptible of enmity, and of great moderation in all my passions.”

Here I depart from Hume. While I have enjoyed loving relationships and friendships and have no real enmities, I cannot say (nor would anyone who knows me say) that I am a man of mild dispositions. On the contrary, I am a man of vehement disposition, with violent enthusiasms, and extreme immoderation in all my passions.

And yet, one line from Hume’s essay strikes me as especially true: “It is difficult,” he wrote, “to be more detached from life than I am at present.”

Over the last few days, I have been able to see my life as from a great altitude, as a sort of landscape, and with a deepening sense of the connection of all its parts. This does not mean I am finished with life.

On the contrary, I feel intensely alive, and I want and hope in the time that remains to deepen my friendships, to say farewell to those I love, to write more, to travel if I have the strength, to achieve new levels of understanding and insight.

This will involve audacity, clarity and plain speaking; trying to straighten my accounts with the world. But there will be time, too, for some fun (and even some silliness, as well).

I feel a sudden clear focus and perspective. There is no time for anything inessential. I must focus on myself, my work and my friends. I shall no longer look at “NewsHour” every night. I shall no longer pay any attention to politics or arguments about global warming.

This is not indifference but detachment — I still care deeply about the Middle East, about global warming, about growing inequality, but these are no longer my business; they belong to the future. I rejoice when I meet gifted young people — even the one who biopsied and diagnosed my metastases. I feel the future is in good hands.

I have been increasingly conscious, for the last 10 years or so, of deaths among my contemporaries. My generation is on the way out, and each death I have felt as an abruption, a tearing away of part of myself. There will be no one like us when we are gone, but then there is no one like anyone else, ever. When people die, they cannot be replaced. They leave holes that cannot be filled, for it is the fate — the genetic and neural fate — of every human being to be a unique individual, to find his own path, to live his own life, to die his own death.

I cannot pretend I am without fear. But my predominant feeling is one of gratitude. I have loved and been loved; I have been given much and I have given something in return; I have read and traveled and thought and written. I have had an intercourse with the world, the special intercourse of writers and readers.

Above all, I have been a sentient being, a thinking animal, on this beautiful planet, and that in itself has been an enormous privilege and adventure.

Correction: February 26, 2015
Because of an editing error, Oliver Sacks’s Op-Ed essay last Thursday misstated the proportion of cases in which the rare eye cancer he has — ocular melanoma — metastasizes. It is around 50 percent, not 2 percent, or “only in very rare cases.” When Dr. Sacks wrote, “I am among the unlucky 2 percent,” he was referring to the particulars of his case. (The likelihood of the cancer’s metastasizing is based on factors like the size and molecular features of the tumor, the patient’s age and the amount of time since the original diagnosis.)

Speedplay

If you are in the Los Angeles area and are ready to shake up your exercise regimen, why not check out Speedplay? It’s offered at Urban Med in Beverly Hills and in downtown Los Angeles. You can sign up for classes easily by going online.

Please read below for a description of what Speedplay is all about:

Speedplay is revolutionary high-intensity interval training. Run, row, suspend, and lift for LA’s most effective workout. Created by personal trainer Xavier Quimbo and chiropractor Ryan Pendon, Speedplay was born out of the need for a hard, effective, and exclusive training class for everyone from beginners to elite performance athletes. Envisioned as a creative workout atmosphere, classes are fast-paced and playlist-curated.

‘fartlek’ //

a system of training in which pace is continually varied to eliminate boredome and enhance psychological aspects of conditioning

run //

Featuring the Woodway Curve: a non-motorized treadmill powered only by you. The Curve’s design creates a safer and more comfortable running surface; rubber slat treads glide on ball bearings, creating minimal friction and consuming no electricity whatsoever. The running surface absorbs the harmful impact on your joints and connective tissue without sacrificing real running mechanics. And because you control speed, you get specialized training that isn’t possible on a conventional treadmill. Run harder, engage more muscle groups, and train core stability without the wear and tear, and get the most effective running workout possible.

row //

Featuring the Concept 2 Model D rower : ergonomically designed handles, adjustable foot rests, and a flywheel design that minimizes noise while maximizing a smooth feel. An aluminum rail and stainless steel track give you consistent pull as you produce one of the more comprehensive, full-body workouts of any fitness machine in the industry. Develop core power and leg strength without over-taxing the back.

suspend //

Featuring TRX Suspension Training : designed to engage the body as a single coordinated system. It may look like a very basic piece of equipment, but its versatility is impressive. The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. Basic exercises like the pushup and the squat will never look the same, and the beauty of its nature is that it makes it easy to transition fluidly from one exercise to the next improving strength, endurance, balance, and coordination without skipping a beat. And because you move your body through space suspended in mid air, your core is forced into overdrive.

http://www.speedplayla.com/

Fun Images From The San Jose Fit Expo June 13-14th, 2015

You know it's going to be a great weekend when this truck pulls in to pick you up!

You know it’s going to be a great weekend when this truck pulls in to pick you up!


The SWAT Fuel booth at the San Jose Fit Expo

The SWAT Fuel booth at the San Jose Fit Expo


It's always good to see James Ellis and David Kimmerle!

It’s always good to see James Ellis and David Kimmerle!


With the wonderful Renee Watroba

With the wonderful Renee Watroba


Flanked by Mr. Olympias!  Phil Heath and Jay Cutler

Flanked by Mr. Olympias! Phil Heath and Jay Cutler


With Sean Sarantos

With Sean Sarantos

Personal Fitness Training Is 90% Motivation

Female+with+female+personal+trainer
I will never discount the value of a skilled fitness trainer, because I know the importance of having a strong foundation of knowledge in exercise principles and the ability to demonstrate proper form on exercises. However, all trainers must develop the ability to motivate their clients if they are to maintain a certain level of success in taking their clients to the next level and helping them to ultimately reach fitness goals.

I have to laugh when I see trainers who are basically just really good at counting when they are with their clients. One trainer I know of spends the entire session time blabbing on and on about all of his personal business, never instructing his clients, putting them on no-brainer machines, then interrupting his boring personal stories to count out reps. IMMEDIATELY after the client is done with a set, the trainer continues with his story! This has occurred, without fail, every single time I have been near him when he was at the gym training a client. In addition, he is overweight and has never once worked out at the gym in the eleven years I have seen him there! It blows my mind that he even has clients, because he does absolutely nothing whatsoever to motivate them. In addition, his clients NEVER transform.

A trainer should be a cheerleader for clients, encouraging, motivating and challenging them. It isn’t enough to hold clients accountable for showing up for training sessions. Great trainers motivate clients to continue with consistent healthy choices both in and out of the gym. Great trainers also lead by example, and focus on their clients instead of wasting energy during a training session by talking about themselves. Whenever I am training a client and the client asks me personal questions, my answers are brief and punctuated with, “I’ll tell you more after the training session is over”. How can I expect my clients to focus on their workout routines if I spend time gossiping about my personal life? I honestly think that there should be a veil of mystery when it comes to a trainer’s personal life in order to preserve the trainer-client relationship. Though the trainer-client rapport is very important, I firmly believe that the focus should ALWAYS be on the client. After all, the client is the one paying for the expertise of the trainer, and deserves to be the center of attention for the 55 minutes allotted.