David Evans - Featured Client

Check out this month's featured client, David Evans. David, the Merchandise Manager of Magellan's Travel Supplies, has been training at Conditioning Specialists for 2 and a half years, and what started as a "vain attempt to look good for his friends" has now become an integral part of his everyday life.

David says that a typical week usually consists of 6 work out days. "Saturdays are my biking days...usually 40 to 60 miles. Sundays are all about exercising my pooch Riley...he loves to hike or if my legs have recovered from my Sat. ride we do a great hill jog. Mondays are for cardio... currently I'm loving the Battle of the Bulge classes at CS but I'll jog or swim if I don't take the class in order to break that sweat. Tuesdays I train with Doug. Wednesday is back to cardio. Thursdays find me oDavidn the couch catching up on my DVR'd shows. Friday back to training with Doug."

David approaches life with a "no time to waste" attitude and has been able to stay in shape as well as engage all aspects of healthy living. He says "I love living in California and want to be able to enjoy the great outdoors for decades to come. I have a family history of heart problems and despite my healthy active life style I, too, have symptoms of the disease and dangerously high 'bad' cholesterol levels. I refuse to live a life that requires daily pills to function. It's bad enough that I have to take one for my genetic cholesterol problems...I will not be reduced to the side effeDavid3cts of medicine when I can exercise and eat right and achieve better results and health with the only side effect being-- I look and feel better."


Regarding his body, David says, "Even though I pretty much weigh the same and I wear the same size pant….my structure really has evolved to a leaner stronger form with some actual muscle definition….why I can even wear a t-shirt in public and feel good about myself. The only fat on me is that little bit on my 52 year old stomach that just will not go away…of course being addicted to chocolate could be part of the problem."

When it comes to motivation, David reasoned "I love feeling good and energetic. I see so many of my contemporaries that don’t have the oomph to really enjoy life and I say ‘nope, not going there’. My training with Doug has always given my results and when you see results you gotta keep coming back for more. Plus I want a picture of me and my six-pack to replace Jesse’s shirtless photo on the studio’s wall….LOL or am I serious…better not rest on your laurels J."

David has also had some major milestones within the Conditioning Specialists Studio. He says that he's "Not sure if it’s the day I did a 12 sets of walk-out pushups (for those of you that haven’t been so tortured that’s 144 pushups) or the day I did 4 sets of 8 walk-outs---that’s 256 push-ups! If you saw me you would say—that little old fart can’t do 256 push ups and I would agree….that’s why a trainer is so important to me. I would never push myself to those limits and I would never get those kind of results on my own."

As far as the future looks, David pictures himself "Right here looking the same and hitting it just as hard. I just don’t seeing me getting old (okay older) and not being able to do whatever I want. I think that’s a mind set of a different generation. I will be biking, hiking, jogging, and training until they put my in the ground. Slowing down and giving in or up is not an option."

David is an integral part of CS and lucky for the studio he says, "I consider Doug and team true friends and have enjoyed great times above and beyond training but when I’m training I go to a different place and you guys become the masters and I become the grasshopper…I totally respect your education and devotion to your work and I ‘just do it’…at that point you are not my friends….cuz if you were I’d tell you to go jump in a lake."

6 Steps to a Positive Body Image through Exercise

1.The first thing to remember is that everyone is different. Each person is born a unique individual with their own shape and size. This means that the “ideal” body is different for everyone. Embrace this fact and thank your body every morning and every night, telling it how much you appreciate what it has allowed you to do throughout the day.

2.Exercise because you know it is good for your mental and physical well being. Get back to exercising because it is fun and provides positive mental stimulation.

3.As hard as it may seem, try to get away from the numbers; if you feel good inside and out then a number on a scale or a pair of pants should not define who you are or your self worth. Try writing out 10 positive attributes about yourself without including your appearance.

4.Remember that exercise improves strength, flexibility, and all-around fitness. It also increases energy and helps balance the appetite.

5.If you are really struggling with your body image and weight maintenance, try yoga, meditation, pilates, or regular relaxation strategies. Some people meditate while walking, stretching, or doing yoga.

6.The last thing to remember is that fat is not a feeling. The next time you feel fat try and replace “fat” with a different word - beautiful, strong, marvelous, stunning - and the list goes on!

SEVEN Principles For Exercising During YOUR Pregnancy

If you are considering pregnancy or are currently pregnant, you are probably wondering how to maintain or improve your fitness during this exciting time! Research shows that women who actively engage in exercise have a more comfortable pregnancy and may also have a shorter labor and less need for medical interventions. In addition, woman who exercise regularly, prior to and during the first and second trimesters, also report feeling better in the third trimester and report an easier labor and delivery. Now that you have even more reasons to help motivate you to start or continue an exercise program during your pregnancy, here are seven important principles to follow to optimize your results along the way:


1.Consult your Physician! Always consult your Doctor before starting or continuing your exercise program during your pregnancy. Determine if there are any medical limitations that would prohibit you from starting or continuing exercise. Once you get the Green light from them, you are good to go!

2.Safety Comes First: During your pregnancy, your body produces the hormone, Relaxin, which alters the flexibility of your joints and softens the ligaments and connective tissue that supports them. This can increase the risk for injury during exercise, so it is important to choose the proper stretches and exercises to minimize this risk. Also, pay close attention to your form and technique. If you are not sure, seek help from a trusted professional who specializes in Pre-natal Exercise and Nutrition to help you get started on the path to success. When continuing your cardiovascular exercise, opt for non-contact, low-impact options such as walking and swimming that will again, minimize the risk, yet still provide optimal results.

3.Do Cardiovascular Exercise: During pregnancy, many cardio-respiratory changes take place. Your heart-rate can increase by up to 20%, and as your uterus expands it presses upward on your diaphragm, making breathing more difficult during pregnancy. With your heart and lungs working overtime, it is important to first breathe “wide and to the side” so that your maximum lung capacity is used during rest and exercise and help determine what intensity you should be working at. If you are beginning an exercise program for the first time, you should train between 50 to 65% of your maximal heart rate. If you already exercise regularly prior to your pregnancy then you can achieve up to 80% of maximal heart rate and/or a rating of perceived exertion of 13-14 on an original Borg scale (of 20), again with your Doctor’s clearance.

4.Balance your workout: In addition to the increased laxity in the joints, your posture is changing dramatically as a result of increased weight gain from your developing baby. These changes alter your body’s center of gravity and often lead to muscle imbalances because we compensate in our everyday movements to manage the extra weight - think “the pregnant waddle”. If these changes are not properly addressed, they are going to eventually come to light in the form of pain, which we would like to avoid whenever possible. To do this, make sure that your fitness program is balanced to support these changes. Include corrective exercise, flexibility, core stability, strength and balance work, along with cardiovascular exercise to keep your program balanced and to keep you looking and feeling your best! In addition, body position during exercise is important after the first trimester, due to the cardiovascular changes occurring. Obstruction of the venae cava (or, the two major veins of the body) decreases cardiac output. Therefore, the supine position (laying on your back) should be avoided during exercise after the first trimester.i

5.Stay Cool: During your pregnancy, your metabolism is functioning twice as hard. Exercise further increases the body's metabolic demand, and in doing so increases your body's production of heat. It is important that you regulate your core temperature during exercise by wearing lightweight clothing, staying hydrated, and exercising in a temperature-controlled room. You can also help to minimize heat stress by performing exercise in the early morning or late evening. Additionally, electric fans may be used during stationary cycling or other indoor exercise. Swimming is another good option that can facilitate conductive heat loss and also helps to reduce swelling that occurs as a result of increased water retention.

6.Be consistent: Studies show that consistency is the key to seeing results, so take whatever steps needed to make sure you're getting to the gym regularly. Exercise at least 30 minutes a day and do strength training at least three times each week. Can't make it three times? Two is better than none! For that matter, one exercise session is better than none! You only really backtrack in your fitness level when you quit exercising completely. It is common for expectant women to experience fatigue and/or nausea in the first trimester and other discomforts such as back pain and/or sciatica (or, radiating pain down the leg, stemming from the sciatic nerve) in the second and third trimester. Work on your own or with a Personal Trainer to make gradual changes to your fitness program to address these changes to avoid exacerbating the problem, prevent injury, and to keep you on track for the big day!

7.Listen to your body: Finding the time to exercise is challenging when you are not feeling good and pregnancy often brings an unpredictable variability in mood and energy; some days you might be hit hard by morning sickness, or just an overall state of tiredness. It is therefore important that you listen to your body and have a backup plans for days like these. You might skip a vigorous workout in the gym and instead go for a long walk. On other days, there simply may not be enough energy to work out at all. On these occasions, it is important that you give yourself permission to take the day off, and not feel bad about it. Consider calling a friend for emotional support, or engage in a fun activity such as going to a movie, while keeping in mind that you can get back to your exercise routine when your energy returns.


Begin to incorporate these ideas today for a happier and healthier pregnancy!


Ashley Haug is a Certified Personal Trainer through the distinguished National Academy of Sports Medicine. She is an expert in the field of Pre-natal/ Post-partum Fitness and takes a holistic approach with her clients, including Nutrition and Massage Therapy. Pre-natal Wellness is her passion and she is dedicated to helping Moms stay healthy during their pregnancy and beyond!

Eating on the Run by: Amy Isabella Chalker, RD, LMT

With sunny weather finally creeping in to replace the rainy season in Santa Barbara, new and seasoned runners alike are strapping on their sneakers and hitting the pavement, joining the ranks of those who participate in one of the most popular forms of exercise in the United States. Whether you are a weekend warrior or a twice-a-day runner training for a marathon, nourishing yourself with the correct nutrients before, during, and after a run becomes essential for optimal health and injury avoidance.
Like a car starting out on a trip, it is important to fuel up according to how long the route will take. Instead of forgoing a pre-run snack to save on calories, research shows that eating a “mini-meal” beforehand will actually help you work out harder and ultimately burn more calories. Of course, the size of the meal will depend on the duration and intensity of the intended run. For instance, if you are planning a long run (greater than 1 hour), it is important to eat a carbohydrate-rich mini-meal up to several hours before you exercise. It will become important to test the amount of food that works for you and how long your body needs to comfortably digest the food before you run in order to avoid discomfort and cramping. A runner intending to exercise after work may eat a carb-heavy meal at lunchtime (i.e. a turkey sandwich with an apple and corn chips), and then a late afternoon snack of yogurt and an energy bar in preparation for a run at 6pm, while an early morning runner may feel more comfortable eating a yogurt and a banana (also carb-rich) and then re-fueling afterward with a more substantial meal. The bottom line is that it is important to give your body fuel to work with, though it will be necessary to experiment with your own regime to find which foods are most agreeable with your stomach.
According to renowned Sports Dietitian Nancy Clark, “Research shows that people who eat a good meal four hours before they exercise perform better than those who eat no snack, and that a meal plus a snack just five minutes before exercise helps them work best.” Other carbohydrate-heavy options include a bagel or English Muffin, crackers, or a bowl of easy-to-digest cereal with milk or yogurt. Higher fat proteins like peanut butter and cheese will not digest easily and will often cause discomfort and sub-optimal performance. Though sports bars are always a convenient option, they are often more costly and sometimes more difficult to digest than a small meal that provides the same calories and nutrients in whole-food form.
If you are training and intend to run for 60-90 minutes or longer, it is important to allow your body fuel during the workout, in order to replenish depleted muscle stores and to prevent low blood sugar. The general guideline is to consume 100-300 calories of carbohydrates per hour, after the first hour. Again, there is no single magic food or liquid to supply these calories – it all comes down to what will work with your body, often discovered through trial and error. Potential foods and supplements to experiment with include a small box of raisins or a banana plus a sports drink; 1 liter of a sports drink alone; or an energy bar (plus extra water for easier digestion). During extended running, the body will treat the carbohydrates in liquid supplements and solid foods the same in terms of fuel – it is completely up to your own experimentation to determine which works best for you.
Though the recreational runner need not worry about specific “recovery foods” (a varied diet with a mix of carbohydrates, fat, and protein will suffice between workouts), a long-distance runner and/or marathon trainee requires a more detailed regime; it becomes important to restore glycogen in the muscles as soon as 15 minutes post-workout by eating carbohydrate-rich foods. For a 150-pound individual, this would equal approximately 300 calories. After 30 minutes, another 300 calories (of carbohydrates) should be eaten, and again 30 minutes after that. Generally, the body will ask for these calories in the form of hunger – the calories rarely need to be counted out or explicitly planned. These foods are often the same foods used to fuel pre-run, including cereal with milk and banana, juice, bagels, pasta, and so on. Though studies show that protein is not any better at replacing muscle glycogen than carbohydrates, protein can absolutely be included as a component of the recovery foods, in the form of meat on a sandwich, beans in a soup, or protein in an energy bar.
Though it may take several instances of nausea or stomach discomfort during a run to determine which foods are optimal for your own training, it is far better to experiment than to avoid snacks or meals altogether - a routine that can leave your body depleted of fuel and more susceptible to injury and chronic malnutrition. Along with sports hydration, (which requires a topic all its own!), eating as a runner is one of the most important components of training and deserves just as much attention as the run itself.

For a individually-tailored sports meal plan, please contact Amy through her website: www.isabellamontecito.com.
Ref: Clark, Nancy, MS, RD. Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition. Human Kinetics, Champaign, IL: 2003.