Tag: Fitness Couture

Hollywood Hills Goes Pink – Interview with Female-Exclusive Pink Iron Gym

“We know women, we are women. We know fitness, we love fitness.” -Pink Iron

The Hollywood Hills have gone pink and they have never looked better. Men, beware. This month we take you into the hot and trendy new female- dedicated gym, Pink Iron. I invited ISSA certified trainer Angelis Casteran to come along this round for a fresh female fitness perspective on what is a girls only club, no boys allowed (except male fitness writers, of course). Upon entering, you are greeted with an energetic smile and wag of Barbell’s tiny tail, Pink Iron’s little white Maltese mascot. The fresh colors, trendy spa feel, energized staff and intimate personality of it all culminates in a smile on your face and an extra spring in your step just by walking in.

“The trainers looked to be in great shape, great role models . . . the variety of equipment really adapts to various client needs . . . the pink is great, not overdone . . . and the locker rooms have a great spa like feel . . . They really anticipated everything a woman would need down to the locker room details.” – Angeles Casteran, CFT

A staff of seven certified or degree-credentialed female trainers commands the gym with impressive experience and attention to detail. Boys need not apply. I enjoyed the fact that Pink Iron’s staff keeps current on the latest fitness trends and information while weeding out the pesky flavor-of-the-week advice that confuses so many. As any serious fitness professional knows, only realistic approaches combined with true lifestyle change brings lifelong results. Owner Holly Horton knows this, believes this, and has definitely integrated this mantra into her pink fitness palace.

“My mission is not only to help my clients reach their goals but to have them leave each session with a new sense of strength, confidence, and passion for a healthy and fit lifestyle.” -Holly Holton

Owner Holly Holton, NASM Certified Trainer

The mind and muscle behind Pink Iron is owner Holly Holton, an internationally ranked fitness competitor and all-around fitness powerhouse at age 26. Holly has been training for the fitness world since the age of 15, certified and teaching at age 18, and competing at age 19; so don’t let her youth fool you.

“Do you know the Law of Thermodynamics? Do you understand how to maximize your post-exercise oxygen consumption to burn calories through your day? Luckily, you don’t have to because we do.” -Holly Holton

About Pink Iron: Interview with Holly Holton, Owner

Where did the inspiration for this Hollywood pink powerhouse come from, Holly?

Well, I’ve been into fitness ever since I picked up my first fitness magazine at age 15 and always dreamed of having my own studio someday. When I got into the LA fitness scene, I noticed just how much of a real scene it was here. Women working out in full makeup, hair fixed, dressed up but afraid to sweat and ruin their fitness outfits only to be hit on between every set, of course. I was uncomfortable being hit on at the gym, and I’m a trainer. Being self-conscious in a gym was a first for me. Girls wanted me to train them outside of the gym because they were so uncomfortable. I knew many other women out there felt the same way. I shared all this with my good friend and business partner and we decided to create a girl-friendly gym (Pink Iron) where men aren’t drooling over them and we could focus on improving women’s lives through fitness.

What does Pink Iron have to offer the health-conscious women of LA?

We are a full-service gym. We offer general memberships, tanning, group classes, Pilates, and personal training with built-in nutritional guidance for the absolute best results. Group classes offered will be yoga, Pilates, boot camp, and a focused booty and abs class. Our newest edition is bringing to life the Pink Iron beauty room, a full-service in-house salon that offers haircuts, color, extensions, waxing . . . You name it, and we will have it here. An all female staff runs the Pink Iron to ensure max client comfort and a focused environment.

So what gives Pink Iron’s personality its luster and distinguishes it from all others?

Apart from our obvious custom pink look and the positive, fresh and upbeat feel of Pink Iron, we pride ourselves on the attention we extend our girls. We focus a lot on keeping a personal feel and touch for a family-like atmosphere. We maintain a friendly community of female staff that knows every member by name. This lets us listen and respond quickly to our members’ needs. When our members asked for music in the locker rooms, they got it the next day.

Who is the typical Pink Iron client you cater to?

The only typical thing about our clients is that they are all women. We welcome anyone and everyone ready to enjoy what we have to offer at every level of fitness. We have 13-year-old girls who come in with their moms who have a trainer, fiery 70-year-old women who work out on their own, and LA celebrities who just love what we’ve got.

What advice do you have for our ladies who are ready to live a healthier and fitter life but don’t know where to start?

First, I believe they should set their goals and be clear on what they want to accomplish, write them out and post them somewhere visible to stay focused. Next is to get a support system. Encouragement is so important. Ideal is an experienced personal trainer to save you time and keep you safe, but if that is not possible, a work-out buddy with similar fitness goals is great for keeping you company and accountable.

Do you feel personal training is a luxury?

I think it’s a necessity; it’s an investment in your health. Keeping fit is something we all need to do even if it is just you working out on your own with just a gym membership. We do offer a free assessment, of course, to allow members to feel the difference and learn some new stuff they can apply. I definitely feel it’s something everyone should do for themselves.

I noticed your studio is just above Barry’s Bootcamp. Does that interfere at all?

Not at all since it’s actually very different. We complement each other. Since it’s mostly cardio-focused downstairs and Pink Iron is a fully loaded gym, we actually get along great and love everyone over at Barry’s. A lot of Barry’s clients come to us to use our weights and visa-versa for their cardio. It’s worked out great.

Is there anything else you would like to share with our readers?

Make sure to check out our fun interactive website atwww.pinkiron.com. It is loaded with our theme song, “The Tale of Pink Iron,” our cute custom fitness gear, our personal energydrink, and tons of other fun stuff. Don’t forget to check out Barbell’s doggy blog. It’s life at Pink Iron from a doggy mascot’s point of view.

Find out more at www.pinkiron.com

Twitter: http://twitter.com/pinkiron

Interviewed by Anthony Heredia

Breast Cancer Risk Factors – Knowing Can Make All the Difference

The American Cancer Society’s most recent estimates for breast cancer in the United States for 2009 tell us that 192,370 new cases of invasive breast cancer and 40,170 deaths from breast cancer occur each year. In this issue we focus on breast cancer awareness in our attempt to keep you healthy and living a long, wonderfully productive and fulfilling life.

“The chance of a woman having invasive breast cancer sometime during her life is a little less than1 in 8. The chance of dying from breast cancer is about 1 in 35. Breast cancer death rates have been going down. This is probably the result of finding the cancer earlier and better treatment. Right now there are more than 2½ million breast cancer survivors in the United States.” -American Cancer Society

Breast cancer is simply an uncontrolled growth of confused cells forming in the breast area that was caused by any of so many factors we will discuss. These irregular cells first begin killing surrounding normal healthy cells and tissue, causing a lump or mass to form which we know as cancer. Although we still lack the medical technology to prevent breast cancer completely, we can definitely reduce risk dramatically. Awareness is key to preventing this horrid battle from ever beginning, as early detection can mean the difference between life or death, ladies. I don’t mean to be so grave, but your life is very precious and I choose not to take this subject lightly in the hopes of keeping you smiling for many healthy cancer-free years. Prevention begins with knowing your family history, routine self breast examinations, yearly routine mammograms for women 40 and over, and an annual breast examination by a medical professional.

All women are at risk of breast cancer and those with a family history of this burden are at even higher risk, so please be cautious and responsible with your health. Nearly 10% of breast cancer cases are actually hereditary, commonly resulting from the mutation of the BRCA1 and BRCA2 genes. These funny named genes actually help to prevent cancer by making the proteins that keep your cells from growing abnormally, a checks and balances, if you will. Cancer at its most basic level is simply a glitch in your system that has caused imbalance that is growing wildly out of control, destroying good elements and causing progressively more aggressive glitches. You want to catch this “glitch” early, or better yet, create the optimal environment in your body so that this glitch never comes to pass.

A woman should perform a monthly breast self examination (BSE) to catch this glitch fast and stop it in its treacherous tracks. Optimum time for self examination is a week past the end of a menstrual cycle or on the same day each month for women that might have irregular cycles. The BSE is a quick and simple process, and it is definitely worth your life, so no complaining or procrastinating. The following link is directions according to the American Cancer Association:

http://www.cancer.org

You can also always ask your gynecologist or family physician for all the information you will need.

The main idea is to feel for any irregular lumps that would need immediate attention. Be aware that not all lumps are cancerous, as some are merely natural irregularities; but don’t take any chances and get a professional opinion. Your regular physician will also inform your other more powerful examination, a yearly mammogram that needs to be routine for women 40 and on. A mammogram is simply a quick x-ray of the breast in order to rule out all doubt. Women between the ages of 20-39 should take at least one exam every three years. It is recommended that women 40 and older have the exam once a year. Nearly 77% of women with breast cancer are diagnosed at the age of 50 and beyond. Regular exams are critical as the years pass since development of breast cancer only increases with age.

Reducing risks of breast cancer is simple and brisk. Maintain a history of your family, perform routine self breast examinations, get yearly mammograms, and best of all keep your body happy and healthy in the first place to minimize any possibility of this horrible cellular glitch.

Common Lifestyle Risk Factors (Factors You Can Control and Change):

·       Lack of physical activity

·       Being overweight or obese

·       Alcohol

·       Not breast-feeding

·        Post-menopausal hormone therapy

·       Recent oral contraceptive use

·       Not having children, or having them later in life

Common Unavoidable Risk Factors (Factors You Can Not Control or Change):

·       Genetic risk factors

·       Aging

·       Gender

·       Family history of breast cancer

·       Personal history of breast cancer

·       Race and ethnicity

·       Dense breast tissue

·       Certain benign breast conditions

Non-proliferative lesions

“These conditions show excessive growth of cells in the ducts or lobules of the breast tissue. They seem to raise a woman’s risk of breast cancer slightly (1½ to 2 times normal).” – American Cancer Society

Proliferative lesions without atypia

“In these conditions, there is excessive growth of cells in the ducts or lobules of the breast tissue, and the cells no longer appear normal. They have a stronger effect on breast cancer risk, raising it 4 to 5 times higher than normal” – American Cancer Society

Common Risk Factor Myths (Rumors):

The following is a list of controversial, uncertain or unproven rumors for increasing breast cancer risk but have been investigated and found insignificant or dismissible according to the American Cancer Society:

·        Working at night

·        Breast implants

·        Induced abortion

·        Bras

·        Antiperspirants

·        High fat diets (Good unsaturated fats)

Ladies, please be safe and take care of those precious lives of yours. Every day is a gift that we should not take for granted. Respect that wonderful body that takes you down this wonderful journey called life, and it will reward you with a long, fulfilling life to be proud of. For more in-depth information on the various forms of breast cancer, their risk factors, and more information on prevention, make your way to www.cancer.org. Smile, ladies and gentlemen readers of Agenda. The world is better that way.

Resources: www.cancer.org

Written by Anthony Heredia

Fitness Couture – Five Ways to Defeat Holiday Guilt

Happy holidays, Agenda readers! We made it through Thanksgiving, but we’re not out of the seasonal woods yet. The holidays typically take a toll on our health and waistlines due to our busy nature this time of year. Fitness seems to take a back seat these days. It’s easy to enjoy an eggnog or two at a friendly gathering or indulge in one too many sweet treats only to justify it with the promise of extra fitness time later. No worries, as I am not here to scold you but to give you some fitness insider intelligence that will dispense with much if not all that holiday guilt. There is nothing wrong with taking time to enjoy the holidays and all the sweet treats as long as you are willing to keep a balance and pay back your holiday fitness debt. Here are five tips to give you an edge in the holiday season.

Tip 1 – Slowing Down Sugar Bombs

What certain goody is synonymous with the holidays? Sugar! The problem with sugar is that concentrated amounts cause havoc on our systems by ruining our skin, causing false hunger, false cravings, mood swings, increased fatigue, and mental fog. Sugar, when concentrated, shoots into our blood stream quickly, like a Rhino charging through a crystal boutique; so slow the beast to reduce the damage. A great method for calming the negative effects of sugar is to combine it with fiber, sugar’s arch enemy. Add soluble or insoluble fiber when having sugar and you dramatically decrease its destructive capabilities. Fiber when taken about 15-30 minutes prior to your sugary treats will make a world of difference.

·   Walnuts

·   Almonds

·   Veggies

·   Fruits

·   Powdered Fiber

·   Psyllium husk

·   Whole/Multi Grains

·   Legumes (such as dried peas, beans, lentils)

Tip 2 – Triple the Fitness Burn in 1/3 the Time

So you don’t have the full hour to devote to being in the gym or even working out at home, but I know you can spare 20 minutes. In order to reap an hour’s worth of results from 1/3 the workout time, you must push hard, no complaining. Go straight into your favorite workout routine, but take only 30-second to 1-minute breaks when needed and push about 20% harder than you typically would. Is it worth it? I’ll let you decide. You just might love that extra push and keep it up. Now that would be great. For more details on this type of hard, quick training, look up “Interval Training” or wait for my next article on how it works in our next issue.

Tip 3 – Burning Calories While You Sleep

Did you know that when you incorporate resistance (weights) into your workout, your metabolism is naturally heightened by about 30% for the next three days? After you do your cardio routine, your metabolism is naturally heightened by about 50-70% for the next few hours and then returns to normal. When you weight train to the point of feeling a light soreness, your metabolism revs up to repair the positive damage you have occurred, making you stronger. That light soreness burns about 30% more calories while you sleep–yes, while you sleep. Pick up some weights and push hard enough to feel a light soreness/burn that will make up for a lot of those holiday guilty pleasures.

Tip 4 – Decrease Stress to Increase Weight Loss

Stress is all around us this time of year and is hard to shake even with all the festive red, green, and white all around. Stress increases cortisol, which is a basic primal hormone that puts our bodies in defense/survival mode, telling our bodies to hold onto fat and gain some more in self-preservation. “What should I do?” you ask. Well, your best combatant against stress is relaxation and fitness. Get yourself to a spa and enjoy (trainer’s orders). Get to the gym. A short 20-minute cardio session is more than enough to dramatically reduce cortisol; 20 minutes is all you need if time is short. Sex is another great stress reliever if you enjoy a certain workout partner. Please avoid the most common of all short term stress relievers, though, sugary and refined bad foods.

Tip 5 – Mental & Nutritional Prep to Curb Overeating

There is absolutely nothing wrong with eating great food during the holidays. The problem stems from how much of it we indulge in. Sugary and highly refined foods release small, short term amounts of endorphins into our system–the feel good hormones–which is why you always want more. This is also a prime reason that we associate fond memories with sugary bad food. Unfortunately, we subconsciously eat more and more, trying to keep that initial feeling only to be left stuffed with massive calories and not feeling happy at all. Remember that it’s the atmosphere and the people that make you happy, not the food itself. If you truly love the food, then remember that it’s the flavors that have you so enamored and not the quantity. Enjoy the food slowly, and stop once you know you are feeling satisfied. Bad food is usually the culprit for overeating because it is good fats (omega-3s) and fiber that inform our bodies we are full. Most bad foods are low in both and are calorically dense. If you want to make sure you eat properly, eat about 60 calories of walnuts or an omega-3 food about 20-30 minutes prior to your meals. Studies have shown that it takes about 60 calories of good fats to trigger the natural satiety center. This small act will keep you from overeating as your body will tell you much sooner that you are honestly satisfied. Enjoy the family, friends, loved ones, memories, activities, tasty foods, and all the holidays have to offer; but control the guilt and calories, and your health will thank you deeply. Happy holidays Agenda readers!