sumi, Author at Shaila Fitness

Introducing the All New Shaila Fitness Website

August 12, 2014 by sumi Leave a Comment

Thanks for visiting the revamped website for Shaila fitness. I hope you stop by often.

Here, I’d like to quickly point out a few things.

1. A regular newsletter feature and a subscribe button on my home page.

Have you signed up yet?

Whether you’re a personal training client, an online client, or a busy working professional or mom who loves weight training, I will always try to provide you with succinct information on training and nutrition that you can use now and forever. I’m also planning to include a clients’ corner in every newsletter, so please do email me your training or diet questions, recipes, videos of you in the gym, or pictures of you working out with your kids. I’d love to share your fitness journey! YOU are inspiring others.

2. An expanded products section. Here’s where you can order your own Shaila fitness shirt! Have you seen the styles? There’s sizes and variations for the girls, the guys, and even kids! You’re also going to find all my latest publications in the products area, too.

One of the Many Styles!

3. A new Downloads section to the website, where you can get free workout videos, recipes, E books, download food diaries, planners, and more. Perfect for the gym newbie, busy mom, and at-home exerciser.

4. An updated modeling portfolio. If you haven’t visited lately, I’ve added several new photos to the gallery.

5. And finally, if you haven’t checked out the client success stories and transformations make sure you do! Slow and steady wins the race, as I like to say. The success stories are about people who have achieved their goals with gradual, step-by-step changes that made a difference in the long run.

Others may tell you that you can obtain a beach body in 30 days, but I’m here to tell you that pursuing the body you desire is not a 4 week endeavor. Fitness is constantly evolving and it is a lifestyle. By committing to you, I would like to put you on the path to your own success story, whatever that may be.

I’m Sumi Singh, I’m a personal trainer, group fitness instructor, the author of Stay at Home Strong, a diet coach, and a mother. In my own experience, I’ve learned how to get in the leanest, fittest shape possible post-baby, and made the time to dedicate to my own body, while still juggling several jobs, and being a full-time single mom. In fact, I’m in better shape NOW than I was before having my daughter! How did I do it? With gradual, lifestyle changes. And you can too.

I offer private and personal/online training and nutritional consulting, corporate wellness programs, yoga and dance classes, training for student athletes, and strength training for runners, bikers, tennis players, moms, seniors, and anyone looking to get stronger. I hope to hear from you! sumi@shailafitness.com

Two Stories from Two Busy Moms of Two

July 3, 2014 by sumi Leave a Comment

I recently ran a 7-week weight loss challenge that was open to over 50 contestants. Contestants included everyone from moms, powerlifters and other athletes, and busy working professionals. To my pleasant surprise, 2 of the top 5 winners were both young busy moms to multiple children. We all know the challenges that just one child brings insofar as scheduling the time to train, plan meals, and generally find “alone time.” So, how do two busy nursing moms with several young children manage to lose weight during a fitness challenge?

Fitness Expert Sumi Singh with Daughter Shaila

Good nutrition AND exercise will help you get your pre-baby body back!

“NoMoreChubby” lost 9 lbs or 6.5% of her total bodyweight during the 7 weeks. “2TiredMama” lost 8.6 lbs or 5.4% of her total bodyweight during the same time period. I asked them to answer some questions to help give other moms some insight into how these nursing lost weight, despite being so busy (and tired!).

Losing Belly Fat on an Indian Vegetarian Diet

June 11, 2014 by sumi 1 Comment

Congratulations to Vasu, who lost 10% (16.2 lbs) of his total bodyweight since starting a 7 week weight loss challenge that I ran. Vasu did it on a largely vegetarian Indian food nutrition plan. And while that may not sound like a big deal to many online readers, it apparently is, as comments like “desi food and weight loss” don’t work together, or “how can anyone lose weight on an Indian food diet” are things I hear fairly often from my Indian clients.

Vasu, Before (Left) and After (Right)

Winning the Weight Loss Challenge

June 9, 2014 by sumi Leave a Comment

I recently ran a 7-week weight loss challenge that was open to over 50 contestants. Contestants got to pick fun names, and the one gal who maintained a consistent lead through out the challenge was “Cielo Estrada.” Cielo lost 12.5% (15 lbs) of her total bodyweight, dropping from 120 lbs to 105 lbs over the course of the 7 week weight loss challenge.

Cielo Estrada, Before (left) and After (right)

Strength Training with Parkinson’s (Again!)

May 15, 2014 by sumi 1 Comment

Meet Bob. I’ve been strength training with Bob Faber (who has Parkinson’s) for several years now. And here’s what he’s had to say about it:

“Since starting strength training, my flexibility, mobility and strength have greatly improved. It takes a personal commitment with a knowledgeable trainer like Sumi.”

And here’s what he looks like in action.

https://www.youtube.com/watch?v=TLlaJ8OHKTM

Because of the Parkinson’s we generally stick to machines and cable stacks, as balance is a big issue and some days are better than others.

I consider myself incredibly lucky, blessed with honor of working with two very hard-working men who both happen to have Parkinson’s. In addition to Bob, I also train another client Al, who I’ve written about here. And although two is hardly a large sample size, the progress in both Al and Bob that I’ve seen over the course of several years has been nothing short of impressive and inspirational.

Online Training: Personalized Accountability for You

August 20, 2013 by sumi Leave a Comment

Although everything these days seems to be online or mobile, plenty of people (including the typical gym member), are unaware that they can be coached OUTSIDE the gym as well, from the privacy of their own home and online.

Online training provides an extra push anywhere you are, additional guidance, and accountability to your trainer. All you need is the desire for change and results, basic knowledge of a gym setting and exercises, and a computer! If you’re the type of person who enjoys working with a trainer one-on-one, but can’t afford it, or find it hard to make it work with your schedule, or just want more guidance to complement your current training, online training might be for you.

Here’s what online training can look like:

Online Client, BeforeOnline Client, After

Here’s what a couple of my online clients have had to say about it:

One for the guys:

“I highly recommend Sumi as an online trainer. I originally worked with Sumi in person, but her move to Austin made that no longer feasible. She suggested an online training arrangement and I agreed to try it. I have achieved results even better than when I trained with her in person- primarily because:

– Increased flexibility. I no longer have to worry about scheduling a time that is mutually agreeable with my trainer

– Affordability. I can get the same level of customized training for a more affordable price

– Accessibility. I actually communicate with Sumi more as an online client, as it is easier to email a quick question than wait until the next training session if I have a question.

Of course, the primary reason the training works is because of Sumi’s dedication as a trainer. Her follow-up is exceptional and she combines expert knowledge of weight training, cardio training and nutrition to provide a customized program that has helped me achieve my goals.”- Chris Morris

And one for the ladies:

” A lot of people think that you don’t need an online coach or trainer, that you can just go to Google and search out a few good diets and workouts and head out on your own. Well, if it were truly that simple, you would already be at your ideal body weight and so would the rest of the world struggling to meet their fitness goals. I use an online coach and trainer to keep me on track.

My check-ins with Sumi ensure that I am held accountable for my actions and she can evaluate the work that I have done and offer any feedback or tweaks to the program as necessary. If I have hit a plateau, I can count on my coach to provide recommendations. If I exceeded my fitness goals for that week, it’s an amazing feeling to have someone there cheering for me.

When choosing an online coach and trainer, you need to find one that isn’t just providing you a generic routine and diet, but rather someone can truly evaluate your goals and provide you with a program that fits who you are. Otherwise, what you have is just someone doing the “Googling” for you.

Think of an online trainer as your best friend who is cheering you on so that you’ll meet your goals.The only difference is, this friend is armed with the knowledge and know-how to share with you so that you end up crossing your fitness finish line.” -Michelle Jenkins

As your coach, know that I will be with you every step of the way towards your fitness goals, offering the push, advice, and motivation you need to succeed. If anything needs to be tweaked, changed, or modified, we can make it work to fit YOU.

It begins by filling out a simple questionnaire to help me better understand your goals. I put together an entire program (e.g., for fat loss, muscle building, photo shoot prep, strength gains), will tell you what exercises to do, and for how many reps and sets to do them for, and how much cardiovascular activity to include. I will also provide you with sound nutrition guidance to help you make better choices to fuel your workouts. Every week, you have a scheduled check in so we can trouble shoot along the way.

Your training will be planned around your schedule. I will design the entire program from start to finish; all YOU have to do is carry out your plan. You are not in this alone. If you’re looking for that extra push to take it to the next level for you, please contact me for online coaching at sumi@shailafitness.com

Tom, Stronger Every Day

July 30, 2013 by sumi Leave a Comment

Most everyone has heard me say strength training is important if you want a strong body and a well-sculpted physique, but it’s also important for many other non-cosmetic reasons.

A study published by a German science journal pointed out the numerous benefits of strength training for aging gracefully and healthily, including: reduction of age related muscle loss, increase in muscle strength and mass (as my client Tom demonstrates in the gym), reduction in the loss of bone density, and improvement in posture and coordination (which helps decrease the likelihood of falls).

Now before you start thinking: “it’s probably too late for me,” or “the gym is for muscle heads,” or “the weight room is intimidating,” I’d like you to introduce Tom, a client of mine for over 6 months, who (as of this writing) is about to turn 76 years young.

Tom, Personal Training Client, Age: 76

Strength Training Exercise Choices During the First Trimester

July 11, 2013 by sumi Leave a Comment

I’ve written in my book, Stay At Home Strong and elsewhere that pregnant women need to embrace exercise and strength training during and after their pregnancies. There are many possible benefits of strength training while pregnant, including:

Better energy and sense of well-being.
Faster post-partum recovery and increased fitness for labor and delivery.
Reduced discomfort from having strong muscles (e.g., pelvic floor and back).
Decreased likelihood of varicose veins from improved overall circulation.
Decreased risk of excessive weight gain, which can lead to stretch marks.
Less water retention.
More rapid return to your pre-pregnancy weight.

The DB (or even a bodyweight) squat is fine during the first trimester. However, caution needs to be exercised beyond the first trimester as your center of gravity shifts and sense of balance changes.

The X-Band Walk Out will help strengthen the musculature around your hips and knees. These joints need to be as strong as possible throughout your pregnancy.

Lingerie Model Ready

June 16, 2013 by sumi Leave a Comment

Whenever I’d see Tasha at the gym, she was endlessly at it on the treadmill, running for hours at a time. After a few months of watching the sweatfest, I finally got hold of of her in a moment of weakness (loosely translated, I think I dropped a physioball on her head, lol). She told me she was preparing for a photoshoot, and having been down this road before on my own, I knew exactly what she needed to get the look she wanted.

The challenge with Tasha was that she already lean to start. If you think losing weight is hard (off of an already overweight individual) it’s even harder for a lean individual to lean out further. Hard but not impossible — and Tasha was ready and willing and to take it to the next level for her photoshoot.

Here’s how she got from hot to lingerie model ready. Continue Reading …

Pregnancy and Post Partum Nutrition

June 11, 2013 by sumi Leave a Comment

I’ve safely trained others (and myself!) through healthy pregnancies, helping them with safe exercise choices throughout and after their pregnancies. I even wrote a book and DVD about it! But little is really known about optimizing nutrition for the active/exercising pregnant mom or the active/exercising nursing mom.

So I was thrilled to learn that a fellow mother and friend was also a Specialist in Maternal and Child Nutrition Education at the Texas Department of State Health Services. Debbie Lehman, PhD, RD has also worked as a personal trainer, and recognizes the importance of exercise during and after pregnancy.

Debbie Lehman, PhD, RD, LD, Nutrition Education Consultant at the Texas Department of State Health Services

Below is my interview with Dr. Lehman.

1. What are the most important things for a woman to include in her diet while pregnant?

The 40 weeks of pregnancy are a magical time for a woman and her family. Maintaining a healthy lifestyle before, during and after pregnancy is key for a healthy baby and mother. Ensure a healthy pregnancy by eating balanced meals with foods from all food groups, eat small frequent meals, eat plenty of fruits and vegetables, lean meats and beans, whole grains, and low-fat dairy. Also, try to cut down on fast foods, junk foods, sweets, soda and sweetened drinks, and drink plenty of water. A good plan is to fill half of your plate with fruits and vegetables, one fourth with lean protein, and one fourth with a whole grain. Then add a small low-fat dairy food or drink.

In addition to eating foods rich in nutrients, pregnant women are encouraged to check with a health-care provider because they may need a prenatal vitamin and mineral supplement to ensure they are consuming enough iron, folic acid and other important nutrients. It is also vital to avoid alcohol, tobacco and other harmful substances during your pregnancy.