Get Lean! Newsletter #010

In This Issue….

1) Memorial Day Weekend is Less Than Three Months Away

2) Interview with Women’s Fitness Expert Kelli Calabrese

Kelli Calabrese MS, CSCS – 2004 Personal Trainer of the Year – Online Trainer Of The Year, Board of Advisors The American Association of Personal Trainers, Expert Fellow National Board of Fitness Examiners, Lead Exercise Physiologist National Strength Endurance and Trainers Association, Co- Author Feminine, Firm & and Fit, Contributor to The Power of Champions, former health club owner and operator. Masters of Science in Cardiac Rehabilitation and Exercise Physiology, 20 fitness and nutrition related certifications. Kelli has written hundreds of articles for popular and professional magazines, is a former spokesperson for the American Council on Exercise, and is an international presenter on fitness related topics. Run here for a more complete bio.

Billy Hofacker (BH): Hi Kelli. I can’t thank you enough for doing this interview for our wonderful readers.

Kelli Calabrese (KC): Thank you for inviting me to participate in your newsletter. It's my pleasure and personal mission to empower your faithful and savvy subscribers with accurate and practical fitness information.

BH: Since we are both on tight schedules, let’s get right to the good stuff.

KC: I’m all for cutting to the chase and giving subscribers valuable tools to make a difference in their health and fitness.

BH: The title of your book, Feminine, Firm &, and Fit is interesting. What makes you uniquely qualified to teach women how to get in the best shape of their lives?

KC: Up until the time I had my two children, I can’t say I completely understood the challenges I had been hearing from my clients regarding what their bodies went through during and after pregnancy. My personal experience includes a masters degree in exercise physiology, 20 fitness and nutrition-related certifications, and experience helping thousands of women transform their bodies. This experience has helped me fine tune the necessary formula including the exercise, eating, and behaviors necessary for physical change. I also was the a victim of a car accident and after sustaining those injuries was in chronic pain, unable to exercise, and ultimately gained 20 pounds. My physical recovery and training in rehabilitation has also contributed to components in the program including the importance of goal setting, assessments, and mastering one behavior before taking on a new one.

My experience combined with my co-authors, Debbie Hickey who is a fit mom and personal trainer in her 5th decade, has produced a unique program for women that is guaranteed produces results.

BH: I’ve seen different articles recently discussing hormonal differences between men and women at different stages of their lives. My readers are really interested in this. Can you go into a little detail so my readers (both genders) can benefit?

KC: Hormonal balance for women is necessary for every area of health-- low sex drive [low libido], cardiovascular health, menopause, menstrual discomforts, breast health [breast cysts], emotional health, female anxiety, nervous disorders, skin problems, and strengthening bones. After age 25 female hormones [estrogen and progesterone] start to become imbalanced, and the imbalance continues relentlessly through perimenopause and throughout menopause.

We help women to support hormone levels through nutrition and exercise. For example we encourage the avoidance of simple sugar, white flour, alcohol, salt, processed meats, nicotine, packaged foods, etc to maintain optimal hormone levels. Regular exercise can also help to balance hormones and contribute to normal circadian hormonal cycles. Both men and women have the same hormones, however they are in different amounts. Men have higher levels of testosterone which helps to add muscle and women have higher levels of estrogen and progesterone which promote the storage of fat. During puberty, men put on muscle and women put on fat preparing for the child bearing years. During pregnancy a woman’s body can add fat cells at a faster rate, with higher incidence which of course is something that men never have to endure. Women typically maintain about double the amount of body fat as men and, while women are protected against heart disease by estrogen, these levels fade with the onset of menopause. In addition, women lose about 7 pounds of metabolically active muscle and gain an average of 15 pounds of fat each decade beginning in their mid-20s. By contrast, men lose about 5 pounds of muscle each decade and add about 15 pounds of fat.

BH: That’s really interesting. One of the common complaints I hear from women is that they have no time to exercise because they don’t want to take any time away from their children. Do you have any thoughts on this? I understand you have two little ones at home.

KC: Exercise should occupy approximately two percent of an individual’s week. Women need to put their health first if they want the energy and good health to care for their family. Taking 2% of their week for exercise will reduce their sick time, increase their energy, potentially eliminate time spent in doctor’s offices, and ultimately add longer, stronger years during which they can enjoy their family. Women are especially vulnerable to exhausting themselves as the primary caregivers of children and their aging parents. Taking time to exercise will not only increase their self-confidence, but it can enhance their love lifelives, feelings of self-worth, and help them to set a good example for their children to lead active lives. Time efficient workouts are key staples of the Feminine, Firm & Fit Progam. We encourage exercises that give you the most mileage. Strive to work at higher intensities since time and intensity are inversely proportionate and those who work at higher intensities (including during intervals) see the highest metabolic spike during and after activity.

I have a 3 year old daughter and 4 year old son and manage to commit to 30 – 60 minutes of activity most days of the week. For time saving exercise tips, you can read several articles on my website.

BH: You don’t have to give away ALL your secrets but can you give some exercise tips to our readers?. If a woman is reading and wants to become feminine, firm, and fit, what type of workout can she begin with? Of course, we are assuming she has clearance from her medical physician.

KC: Her workout should combine cardiovascular conditioning, resistance training, and flexibility. Cardiovascular conditioning means getting your heart rate up for 20 with a maximum of 60 minutes doing some activity that you enjoy three or more times weekly (not more than 6 sessions weekly). On a scale of 1 – 10 (with one being no effort and 10 being maximal effort) she should strive for between a 5 (moderate) and an 8. Resistance training ideally should be performed 3 times weekly, but 2 times is also very beneficial. Choose a total body routine that can be completed in approximately 30 – 35 minutes and work at an intensity that causes your muscles to temporarily feel fatigued. Stretching can be performed daily, but at the very least, stretch after each workout, being sure to target each of the major muscle groups.

BH: This is my last question for you Kelli so I wanted to make it a good one. What is Kelli Calabrese’ biggest fitness secret? There are many so called “personal trainers” but you seem to have a distinct level of professionalism and I was wondering, what is it that makes you different?

KC: If I had to choose one fitness secret, I’d have to say the key to any successful fitness program and long- term health plan is variety. Change your routines often to keep your body and mind challenged and keep your interest and motivation high. Time and again I have seen health club members going through the same motions using the same routine for years without getting the desired results. The beauty of exercise is that it is both a science and an art. There is room for interpretation (within reason) as well as creativity. Don’t buy into the theory that one technique or method is the ‘be all and end all.’ Most of them will produce results, but need to be cycled or rotated fairly often for your body to keep progressing. The human body is an amazing machine that at any given time can respond in a positive or negative way depending on the demands that are imposed on it.

BH: I want to thank you again, Kelli, and I urge any of my female readers to order the new book written by Kelli Calabrese and Debbie Hickey. It’s not even my book and I guarantee you will be glad you made the investment. By the way Kelli, what’s the best way to order the book and/or contact you?

KC:: http://www.kellicalabrese.com is my main site for those seeking fitness information. For more detailed information about the program, go to http://www.femininefirmandfit.com, call 908-879-1469 or e-mail me at kelli@kellicalabrese.com

I hope you enjoyed this issue of Get Lean! This newsletter is for you so if you have any questions or topics you would like me to write about, let me know.

Also, please let me know if you know anyone who would like to receive this newsletter. Either have them sign up or send their name and e-mail to me at billy@howtogetlean.com and I can send them an issue as a gift from you.

Until next time, be a Functional Fitness Freak,

- Billy Hofacker