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Posts from the ‘Weight Loss’ Category

Making 60 The New 40!

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As an internist (A.K.A. adult medicine doctor, primary care provider), one of the best things about my job is variety. My youngest patient is 17; my oldest patient recently passed away peacefully at 104 and 4 months!

Two weeks ago I wrote here about helping my younger patients develop great health habits. Today, I want to focus on my patients over 35. (To my 35 and unders who are reading: share this with the ‘rents!)

I believe strongly that it’s never too late to make healthy life changes. NEVER! Using myself as an example, I was starting to get the creaks and groans of arthritis in the morning. Hours on the computer at the office were causing my shoulders to hunch forward, and I was starting to notice that I wasn’t as strong as I used to be, which is a sign of the natural loss of muscle mass that is especially bad for women as they age.

So my husband must have thought he wants me to hang around a while, because for Christmas 2013 he signed me up for some sessions with a personal trainer. THIS HAS BEEN LIFE-TRANSFORMING FOR ME! My trainer is Steve Cioppa*. Today we are going to hear from Steve in an interview with him I conducted earlier this week. But first……

DID YOU KNOW?

While I’m well aware that all of your medical specialist should be board certified, I did not know how important a personal trainer’s certification is! Some trainers have literally only a few hours of training and do not know the physiology of the human body well enough not to seriously hurt you! 

So now that we’ve spilled some knowledge on ya about this topic , let’s spill a little more with an expert in the field!

:::: Check out this interview with CT Personal Trainer Steve Cioppa :::

 

Dr. Nolfo: Thanks for sitting down with me today Steve. Can you tell our readers what it means to be a certified personal trainer and why it’s so important for your clients?

Steve Cioppa: Your trainer should be certified by a nationally recognized organization such as NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) , THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM) , THE AMERICAN COUNCIL ON EXERCISE (ACE) or THE NATIONAL ACADEMY OF SPORTS MEDICINE (NASM). A certified trainer will have rigorous training and also ongoing requirements for continuing education to maintain certification. There are many additional specialized certifications trainers can get on top of this  for example, I am certified to train with TRX  but they need the solid background.

Dr. Nolfo: Steve, what should the trainer do for you?

Steve Cioppa: As you get older, the focus should be on functional strength and fitness. Not only should your trainer be able to help you make your daily life tasks easier, you should be able to advance far beyond that and increase your ability to garden longer, shovel snow easier or improve in any sport you play. One of my 60+ year old clients was upset with me because he had to change all the clubs he used for golf after he added 20 yards to his golf swing! 

Steve Cioppa: Your trainer should have the skill simply to look at your posture and tell which of your muscles are weak and underused and prescribe corrective exercises to balance your body. This can eliminate a slew of unnecessary pains and limitations. I always recommend stretching the hip flexors and strengthening the posterior muscles.

 Here are examples of anterior pelvic tilt:

Here is an example of “upper cross syndrome”, which can cause shoulder pain and a hunched back:

 

Steve Cioppa: Look at the diagram of Upper Cross Syndrome. In this case, I would work on strengthening the rear shoulder muscles and stretching the chest area.

Dr. Nolfo: What would you say to those of our readers who might ask: “Isn’t it expensive to work with a certified trainer?”

Steve Cioppa: What is it worth to you to be stronger, have better balance, have more energy and have better body composition, which helps your metabolism? And those are only a tiny portion of the benefits. As Dr. Nolfo has written before, exercise, reduces risks of diabetes, cancers and Alzheimers. What is that worth? That’s everyone’s choice.”

Dr. Nolfo: Thank you so much for all the useful information! I will say, working with a personal trainer is without a doubt the best decision I’ve made in this stage of my life. Last night my daughter’s rock band played a gig and afterward we helped her bring her drums to the outside of the club. I snatched up a heavy cymbal bag and two drum stands like it nothing was nothing and I realized I could not have carried them so easily last year! It was a pretty empowering feeling. 

Steve Cioppa is a NSCA Certified personal trainer / TRX certified trainer with over 20 years of experience.  He can be reached at 203-767-5899 or SCperc@hotmail.com.

Work with a trainer? Think about it. As always, the information I have posted for you here is completely unsolicited – I have no financial ties with Steve!

Have a fabulous weekend,

Dr. Nolfo

St Patrick’s Day Wisdom: Combating Fears, Negativity and Other Distractions

 

Hi everyone!

First of all, I’d like to wish my patients, clients, friends, family and followers a very Happy Saint Patrick’s Day! In celebration of this Irish tradition, here’s a gluten-free, paleo-friendly version of Irish Soda Bread. I use currants or golden raisins, since my family doesn’t like cooked dark raisins.

Today I’d like to talk about stories. Your stories. The negative scripts we write about ourselves every day. You know the kind!

“I’m a klutz and not athletic.”

“I’m disorganized.”

“I’m always late.

This week alone, patients said to me:

  • “Once I put a carb in my mouth, I splurge on them for the next two weeks.” 
  • “I will never have enough time to exercise.”

At times I myself have been guilty of the same kind of self-deprecating dialogues.  For years I told myself I was just too anxious to speak in front of groups of people. I couldn’t even ask a question at a conference without a pulse of 130! And when my friends wanted to start a band, I felt there was no way I was ever going to be able to sing in front of anyone! However, I prioritized my desires and goals over these self-imposed shortcomings by pushing myself to take on opportunities that would allow me to break through my own stereotypes. As an executive member of several local and national medical societies, I have learned quickly that I can in fact, stand up in front of large groups of colleagues and overcome my public speaking anxieties when my time comes to make a presentation. Additionally, my cover band Take Two And Call Me In The Morning plays a gig almost every weekend here in Connecticut where I am featured as lead singer. I have discovered that the feelings of joy and achievement I get out of these experiences help me to slowly overcome those old fears – but only when and if I give myself the chance to engage in those moments of positivity!

So how do we make these leaps and bounds in our everyday lives?

 OK, well, here’s the thing: there are surely things about yourself you can’t change. I’d like to wake up tomorrow 5’7”. Not gonna happen!

 But, so many things we say about ourselves we want to change; we should change; and we really, truly CAN change!!!!

You don’t have to eat all carbs for two weeks after one cookie if you are trying to reverse metabolic syndrome. As I have written before, you can enjoy at treat and move on. But you have to tell yourself: “I’m not a person who sabotages his/her health because I ate one thing.”  Maybe you won’t believe yourself at first, but say it anyway!! Say it enough times and you start to rewrite your story, eventually you will start to live differently.

So: You CAN find 10 minutes in your day to exercise. Walk up and down your stairs or around your house, the grocery store or the parking lot. Put on music and dance for 10 minutes. Or try strengthening your core by engaging your abdominal muscles while you complete everyday tasks such as picking up a heavy object out of your car or stepping over the baby gates at home.

Think you’re not smart? Say: “I’m pretty smart!” and then make yourself smarter by exercising! Yup, that’s right — a study by Harvard shows that physical activity not only strengthens our bones and muscles but also our minds!

Try to recognize the stories you tell yourself that you would like to change.

Rewrite your story the way you’d like it to read.

Have a safe and happy holiday weekend!

Dr. Emily Nolfo

From Your Health Coach: Post-Thanksgiving Recipes to Get You Back On Track

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OK – so we all splurged and feasted on delicious grub last week…don’t even deny it!

But hey, that’s OK. That’s actually good!

Moderation and self-control are key in every aspect of health and nutrition, but it’s important for our general well-being to allow ourselves to savor some treats on occasion.

But if you’re still feeling the guilt from your Thanksgiving glut (and sick of turkey!): We’ve posted two great recipes taken directly out of our healthy weight maintenance cookbook from here at the office:

1) Pasta-Free Lasagna

2) Fennel Salad with Grilled Chicken Skewers

If you are interested in ordering the  cookbook from us or if you just want to hear more about what we do here at Stony Creek Wellness, give me (John Moniello – Certified Health Coach) a buzz! I LOVE to meet new people. Newbies: If you are out of state, no worries! We connect with people from all over the world on here, not just clients in Connecticut.

These recipes are high in protein and low in carbohydrates which make them POWER MEALS! Enjoy completely guilt-free.

I know you will.

John Moniello
Certified Health Coach
Stony Creek Wellness
203-488-2100
john.ip@stonycreekim.com

P.S.: Don’t forget about the versatile spaghetti squash, and here’s a cool tool to make vegetables into noodles that are great for low-carbohydrate and Paleo diets, and to get more veggies and fiber in your life!

http://www.amazon.com/dp/B0026RMEK4/?tag=googhydr-20&hvadid=27053731923&hvpos=1t1&hvexid=&hvnetw=g&hvrand=326548750133797937&hvpone=&hvptwo=&hvqmt=e&hvdev=c&ref=pd_sl_9ivz5vh40r_e

I am not paid in any way to endorse this product! We just love it.

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