Not getting enough protein? Scary!

Hey Fit & Fabs! Scary is not getting enough protein after your muscle-building weight training. Scary is putting in all that sweat and hard work and not getting muscle popping results. Are you working out and still not seeing the muscle tone you desire?! You could be protein deficient.
Read ON!
 7 Reasons Why You’re Not Seeing Results!
1.) Not getting enough protein. Protein is the building block for muscles; if you’re not getting enough of it, you will not increase muscle mass and you may lose your hair. Scary!
2.) Not sleeping enough. During sleep, deep sleep, the body is able to repair and rebuild the muscle fibers that are broken down during exercise. Sleep is a building block for muscle. 
3.) Consuming too much alcohol.
4.) Not increasing weight and reps, ever.
5.) Skipping workouts and not making them up. 
6.) Lack of muscle confusion (aka doing the same thing over and over).
7.) Lack of a progressive planned periodzation program.
Stop wondering around the gym aimlessly and hire a Fitness Pro to help you achieve the body you dream of and build the muscle you’re lacking.  It’s really not scary. It’s science. You can do it!  

Check out this article by the New York Times!

-Kathy Dolan 

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 
© Copyright Kathy Dolan Fitness, 2018

Life Can Change on a Dime: Prepare for It

Life Can Change on a Dime: Prepare for it!

At 82 years Jane Fonda looks pretty amazing.

She looks good, not overly ridiculous. Many want the name of her surgeon. Cosmetic Surgery is a matter of personal choice. But let’s just talk about health for a minute. Like it or not, you have to be in pretty good health to withstand surgery of any kind, including many cosmetic procedures in the name of looking youthful. It’s serious stuff. Joan Rivers died from complications for a minor elective surgery. It is said that the surgery won’t kill you, it’s the recovery.

Whether you have a cosmetic procedure planned in the future, or any surgery planned, you need to be in the best shape of your life. Your immune system, heart, and lungs, better be ready to roll. And if you don’t have any planned surgery, you know life can change on a dime. You can’t get healthy a day before a planned surgery or unforeseen emergency situation. You want those little health ducks in a row for no matter how life takes you.

With the birth of my first child, my doctor told me I was a picture of health. After delivery, I suddenly took a dip and nearly died. I have been told I’m allergic to codeine. Oh great. Well, had I not been so healthy, I may not have survived the life threatening emergency. I taught an aerobics class the day before delivery and never expected any complications. I fought hard, body, mind and soul to get back. Out of body experience, meeting my maker kind of seriousness. The experience changed my perspective to say the least. Health is a savings account. Make deposits daily.

Go ahead and judge Jane Fonda for her fabulously done cosmetic surgeries, but you have to give it to her for the amazing self- management of health she has shown over all these years. I love her workout videos from “the day” and she continues to keep exercise at the top of her list of priorities. Fitness takes hard work. You can’t pay someone to do it for you. Cher gets it. “if it came in a bottle…”

As a trainer I have been taught when you do cardio exercise, your heart builds new pathways to the heart. I’m not talking new arteries. But little differences in the blood flood. 1When cholesterol-clogged plaque narrows an artery that feeds the heart, the body responds by trying to bulk up tiny blood vessels in the heart. As they grow more muscular and interconnected, they begin to reroute some of the blood around the blockage. Scientists have been trying for years to nude collateral blood vessels to develop and prosper, without great success.” If they could bottle it and sell it, it would sell out. Instead it’s,

“Do- it -yourself Cardiac by-pass surgery: Buy a pair of walking shoes.

In my years as a Trainer and Coach in Mammoth Lakes, Ca., I had the pleasure of training Herb. Herb was a robust, healthy, and amazing family man. He had it all. A big tennis player that never missed his gym workouts. He hired me to help him strengthen his tall, lean statue. We embarked upon a serious weight training, body building program that carried him through two hip replacements. Planned surgeries that we prepared him for. In spending hours with my client and friend, I learned that he too had an experience with death. He literally died on the very lobby floor of the gym we used to train in. One day after playing tennis, on his way of of the club, he had a heart attack and his heart stopped. He was given CPR and kept alive by our small towns EMS and flown out to a critical care facility 3 hours away. After it was all said and done, his cardiologist told him that because of his aerobic exercise and all those beautiful pathways, he survived against all odds. Those tiny, little guys were able to keep him alive! Then there is Tim. A cheerful, and always positive man who played semi-pro basketball in his youth. Ran a fish hatchery in the most beautiful California country and was really living a healthy lifestyle. He did weight training with me at the club a couple days a week. As with many aging athletes, Tim was up for a hip replacement surgery. He wanted to get in the best shape possible before his surgery and trained faithfully. Really built up his body with a healthy diet and exercise program. Well, guess what. There where complications after the surgery. Serious complications. Tim went through a few years of touch and go but his doctor told him it was his amazing health and fitness level that saved his life. To this day when I run into Tim at the local market, I hear “HEY KATHY DOLAN, thank you” and with gratitude repeats his story of amazement. He is now retired and living a grateful life in a town near by. Herb and Tim are just two of many stories of staying with the fit and healthy lifestyle. Life doesn’t come with guarantees, but you can increase the odds.

So my hats off to Jane Fonda, Herb, Tim and all those who are putting in the work and keeping HEALTH top priority. Making those deposits. You never know when you will need it.

1 Harvard Health Publishing Harvard Medical School

Kathy Dolan, ACE Fitness Coach, Personal Trainer, Yoga Instructor, is self-employed health and fitness pro and writer.  You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. 

© Copyright Kathy Dolan Fitness, 2018

Struggling to keep your workouts going? Top 3 Tips to Keep Health a Priority

#maketime #invest #health
My 3 Top Tips To Keep Health
a Top Priority:

1.) Join a Group for accountability and #motivation!

2.) Schedule your workout time like you would a lunch date! Like a boss and don’t skip or cancel!

3.) When you are feeling low on energy, do a 10 minute walk outside and watch your motivation come back! Building your will-power muscle will give you repeated impressions in your brain, that will make you feel better to build-in the ability to resist your resistance to moving. That happens only when you make yourself do it, behave your way out of it!

Kathy Dolan, ACE Health Coach Personal Trainer, YogaFit Fit at Any Age, Natural Bodybuilder. Making a difference with Classitup Fitness Studio Virtual Online Coaching.


Head over to my YOUTUBE PAGE : Fitness Kathy Dolan

I have had a love affair with the bosu since the late 90’s. From our first date I have found bosu exciting, challenging and I am a better athlete being in this long term marriage. The benefits are many and it is an investment in my retirement. What more could you ask for?

Being a new trainer at Snowcreek Athletic Club, I was the annoying trainer who kept pulling the stability balls and bosus out of the closet. My clients balancing acts were quite entertaining and like all new fitness trends, eventually caught on and stayed on. David Weck, inventor of the BOSU is a genius. One thing I have learned from the get go, Fitness is ever changing and it’s vital for trainers to keep abreast of the latest research and findings to keep clients moving with the best results. If you are stuck in a bad relationship with your fitness program, there is help. Hire a ACE FITNESS pro and apply some CPR (Creative Programing with Results) to your program.

Tuesday Trainer Tip : Find Your Yoga

The road to yoga is filled with many styles of yoga. It’s important to find a yoga style that fits your comfort zone. The word yoga simply means “union.”
Yin, Vin, Bikram, and even goat yoga!  yoga instructors come in all sizes, ethnics, ages, and political parties. Truth is, you will need to shop around until you find a good fit. Yoga is thought by some to be a stretch session with candles. Do your research or analysis  or you may end up crawling out of class in a sweaty puddle, discouraged.

So excited to add virtual yoga to my teaching schedule.  In offering  several styles and intensities and, after a consultation, I can guide clients in the direction they need to go. Having taught and taken yoga classes in many venues. One thing I have observed during my virtual sessions is the peace of a personal journey by each participant. A journey free of competition and judgement. The yoga classes with an environment of extreme competition, in my opinion, defeats the purpose of yoga. I have also gotten to know the furry family members. It’s  because they all seem gravitate to the peaceful and safe energy flowing into the space. They are naturals at yoga. Down dogs and all. I have a hard time getting the goat yoga thing, but I think what I’m getting from this observation is this. We know we get peace and comfort from our pets and yes, they from us. I hope to see you in Virtual Yoga Soon! Pets welcomed and always optional.