The power of lifestyle as medicine goes back thousands of years, and there is now consistent scientific evidence to support its influence on health. Approximately 80% of chronic diseases and premature deaths in the U.S. circle back to the way Americans live.
Some of the major medical society guidelines and recommendations emphasize lifestyle as first-line medicine (i.e., lifestyle interventions), which integrates exercise, nutrition, sleep, a healthy mindset, and other “lifestyle” modifications.
I consult with and coach my clients on the key lifestyle strategies for heart-brain health, which I identify as the “Super Six” (using the acronym BRAINS) which are known to protect the body and brain from the wear and tear of aging and can add years to your life.
CLINICAL EXERCISE PHYSIOLOGIST / HEALTH AND HABIT COACH
I specialize in exercise interventions for active aging with career experience in intensive cardiac rehabilitation. Functional assessments and small group personal training are designed for individuals who wish to maintain and improve their functional independence. Training includes the 13 components critical to physical function in older adults (age 50+) and emphasizes the 9 fundamental human movement patterns critical for performing Activities of Daily Living (ADLs).
Functional Fitness Training Services (Mobile App)
Begin your transformation at home. Learn how to keep your body functional as you age. Insure your independence and quality of life. Individualized education, exercise prescriptions for patients with chronic diseases and conditions, behavior change, and prevention strategies. Emphasis is on exercise + intuitive eating (vs. ‘dieting’) for longevity and achieving a healthy body composition. Email me for a 7-day free trial.
Physical function is recognized as a powerful factor in the prevention and treatment of a number of health issues in older adults. Quality of life (QOL) encompasses some key lifestyle domains, such as healthy habits (nutrition + exercise), a healthy environment, and a healthy mindset. I am trained to analyze physical limitations and abilities; optimize exercise training; and reduce risk of injury.
Chronic lifestyle diseases and conditions associated with advancing age include:
- Cardiovascular disease
- Other sensory impairments (vision, hearing, touch)
Even in the absence of disease, physical inactivity can lead to physical impairments, such as muscle weakness, poor cardiorespiratory endurance, inflexibility, poor reaction time, postural instability, poor grip strength, and ultimately advancing age.
All ages and abilities are accommodated with modalities and intensities that maximize each individual’s level of physical function. View Testimonials here. Functional training incorporates neuromotor exercise (balance, coordination, gait, and agility, and proprioceptive training), interval training, low-impact plyometrics, and functional circuits. Various exercise modalities are used to enhance functionality.
Be Fit, Not Frail
Sarcopenia is a component of “frailty syndrome”. It is the loss of skeletal muscle mass, strength, and function — a consequence of normal aging:
- After age 30, inactive adults lose 3% to 8% of their muscle mass per decade.
- At around age 50, muscle atrophy (wasting away) becomes most noticeable.
- After age 50, muscle decreases by 5% to 10% per decade.
- From age 50 to 65, about 15 pounds of muscle mass are lost.
- By age 85+, half of these adults needs some assistance with everyday activities and falls are more likely.
Chronic and yo-yo dieters are apt to lose even more muscle because 25 percent of weight lost is muscle. Weight regain is typically very swift. Without the proper foods and exercise to rebuild muscle mass, functional ability will decline (a downward trajectory).
Eight indicators of frailty syndrome include: weakness, fatigue, weight loss, low physical activity, poor balance, low gait speed, visual impairment, and cognitive impairment. Proper exercise interventions and adequate nutrients are essential to avoid and combat frailty syndrome.
Exercise and nutrition are intimately related. Think of them as two wheels on a bicycle. If one is faulty or inadequate, you end up with a dysfunctional bicycle.
Learn to Eat Well to Be Well
- Learn the how-to’s in following a whole food, plant-based lifestyle. Studies have shown that a whole food, plant-based lifestyle may prevent and even reverse chronic diseases as well as strengthen immune function
- Learn how to exercise with diabetes. It is particularly critical for those with diabetes/pre-diabetes (who may have health complications that must be managed) to have the knowledge and understanding of pre-/post-exercise nutrition as well as how to engage in physical activity safely and effectively on medication and/or insulin. Diabetes is linked to other physiological issues, such as soft-tissue injury and overuse injury as well as delayed-onset hypoglycemia from exercise, so it’s important to know how to compensate with proper nutrition, nutrition timing, and exercise intensity.
MEDIA CONTRIBUTOR I am a regular on television, video, and radio, as KRON 4’s weekly health expert on the weekend/weekday morning news.
HEALTH PROMOTION SPECIALIST/PUBLIC SPEAKER I provide lifestyle education classes (both in-person and online) to corporate/non-profit wellness events, medical groups, ‘Lunch and Learns’, retreats, and residential/fitness facilities. My group-involvement activities and cooking demonstrations inspire interest in healthy eating, well-being, and longevity.
- Bachelor of Science in Kinesiology, concentration in Biodynamics
- Certified Clinical Exercise Physiologist, American College of Sports Medicine
- Certified Memory Program Specialist, University of California, Los Angeles
- Certified Fitness Nutrition Specialist, American Council on Exercise
- Certified Cancer Exercise Trainer, American College of Sports Medicine
- Certified Orthopedic Specialist, American Council on Exercise
- Certified Balance Training Specialist, Zibrio
- Certified Living Strong, Living Well Instructor (cancer), Stanford School of Medicine
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