sumi, Author at Shaila Fitness

Why I’m Named Shaila Fitness

November 5, 2014 by sumi Leave a Comment

Every now and then, a client will ask why I’ve named my fitness business Shaila Fitness.

After all, my name isn’t Shaila (it’s my daughters’) and to a complete stranger, Shaila Fitness certainly doesn’t sound tough, grueling, physically challenging, or even catchy.

But here’s what you might not know. The Hindi name Shaila has many meanings. Shaila loosely translates into “Stone/Mountain” and is also another name for the Goddess Parvati, also known as the Goddess of Power, Strength, and Confidence.

Our First “Mud Run”

As a mother and a female in the fitness industry, I couldn’t think of a better name that embodies my approach to health and wellness. I absolutely want my clients feeling stronger and empowered, so they come back for more. I owe it to my beautiful daughter to be the best I can be; strong and confident so that she, too, can realize her full potential.

The Shaila Fitness Website is Dedicated to my Daughter Shaila, Whose Name Means the Goddess of Power, Strength and Confidence

As I sit here today, reflecting on my daugher’s 7th birthday, I’m also reminded that good health is a gift. Being strong has enabled me to carry the load as a single mother (literally, and figuratively) when faced with challenges. I run, keep up, play, and enjoy every minute of being a mother. (Except when I’m sleep deprived, then I really just want sleep.)

Happy 7th Birthday!

Being fit has enabled me to share my love of exercise and movement with my daughter and clients. Strength training is empowering in ways that translate outside the gym as well. Exercise isn’t punishment; it’s a gift. Staying fit, being strong, are all important parts of caring for and respecting yourself.

Things I want for my daughter, and for you.

Step by step and to the finish line, I will be there for you.

Healthy Filipino Recipes

October 28, 2014 by sumi 1 Comment

I was born and raised in the Philippines so am a big, HUGE fan of Filipino food. I’m partial to the deserts (of course) but that’s a different blog post and once I get started talking about that I get wildly off topic. Here I want to cover two traditional Filipino recipes: Chicken Adobo and Pancit (stir fried noodles with meat and veggies).

Filipino food, like most other ethnic cuisines, aren’t always served up healthy, especially when they’re offered as a “fast food” option in this country. For instance, a nearby Filipino restaurant here in Austin offers a variety of meats, all battered and all deep fried. While a little bit of fried fish every once in a while is OK, I wanted to offer you some healthy versions of some of my favorite Filipino Recipes.

The cleaned up recipes are high protein and low in fat, so very friendly for my flexin’ Filipino friends.

Chicken Adobo, Cleaned Up

Ingredients:

2 lbs of chicken breast (tenders or cut up), 4-5 Tablespoons of Dark Soy Sauce, 1/3 Cup White vinegar, 1 Tbsp Balsamic Vinegar, 1 Tbsp minced garlic, 8 cloves of peeled garlic, 3 bay leaves, 15 whole peppercorns, 1 Teaspoon ground black pepper powder, 1 cup water.

Instructions:

Marinate the chicken in all the ingredients for about an hour. Put the chicken pieces into a sauce pan. Cook on a high flame until it comes to a boil. Lower the flame, and cook on a low fire for about 45 minutes to 1 hour. Meat should be very tender. Serve with rice.

Remember, an ounce of cooked chicken breast contains about 30 calories (6.5 grams of protein and less than 1/2 grams of fat), so serve yourself up a portion that fits your nutritional needs. The garlic and spices add little to the calorie count.

Low Carb Filipino Pancit Noodle Recipe (Stir Fried Noodles), Serves 2

Now in this recipe, I’m actually subbing out the traditional starchy rice noodles to decrease the carb content of the meal. There’s nothing wrong with using them however, just follow the directions on the package for cooking time. In this healthy version of this Filipino classic, we will use low-carb noodles that are ready to serve (such as NoOodles, Miracle Noodle, Quest Pasta, or any other “shirataki” noodles).

Ingredients:

1 package of shirataki noodles
3/4 cup chicken breast, cut into strips or cubes
1 1/2 cup thinly sliced cabbage
1 cup thinly cut strips of carrots
1/2 cup French green beans cut (slanted)
1/2 cup snow peas
2 TBSP chopped garlic
1 onion cut into thick slices
1 boiled hard boiled egg cut into slices
1 TBSP lemon juice
2 TBSP soy sauce
1/2 tsp black pepper
1 TBSP olive oil
Chopped spring onions for garnish

Instructions:

Add oil to a nonstick pan, heat on medium flame, add garlic and onions, and brown lightly. Add thinly cut chicken breast and cook for 7 to 10 minutes. Add chopped carrots, green beans, and cabbage and cook until vegetables have softened.

Add black pepper and soy sauce, cover and cook for 2 minutes, and then add snow peas. Add shirataki noodles, and additional pepper and soy sauce, if needed. Mix well. Sprinkle lemon juice on top and garnish with egg and spring onion.

Online Training Success Story

October 21, 2014 by sumi Leave a Comment

I’ve known Shellie for several years from when I used to live in Florida almost 10 years ago. Through the magic of Facebook, we managed to keep in touch and I’ve watched Shellie continue to make consistent progress in her own fitness.

Shellie’s a full-time realtor, a spin instructor at LA Fitness, and mother of two to Chaz, 19 and Natalie, 12. I was thrilled when pretty much out of the blue, and after many, many years, Shellie contacted me for online training. I’m pleased to feature Shellie’s story in my latest online training success story.

Shellie lost 2 inches off her hips and waist (and has kept off the 10 lbs she has lost) after working with me via online training. It took her 4 months to lose 10 lbs, and while that’s hardly a dramatic loss, her pictures show otherwise.

Budget Friendly Tools for At-Home Strength Training

October 14, 2014 by sumi Leave a Comment

If you’re a new mom, a stay at home mom, or just trying to save some money by cutting out a gym membership, you might want to consider the following pieces of budget friendly tools for at-home strength training.

Resistance, or strength training will require you to work your body against an object that provides resistance.

You’re going to need light dumbbells and resistance bands in order to weight train at home. A bench, step + risers, or a strong supportive chair, coffee table, or sofa, are all great tools that you may already own and that can be used for at home strength training.

Bands and dumbbells come in a range of weights/tensions, from light to heavy. You might do fine with a set of 5 lb and 10 lb dumbbells, maybe more if you’re stronger. I’ve seen light dumbbells and bands at discount department stores and sporting good stores. Google and Craigslist are your friends, so use the Internet to scour for the best deals. Garage sales are usually good for finding the best deals on weights.

You could also fill up used 1/2 gallon and gallon milk containers with water and use them as “dumbbells,” or fill them with sand to make them heavier.

Light to Medium dumbbells are great for at-home exercisers.

Resistance bands: I’ve bought bands from Black Mountain Products and was very happy with their customer service. Here’s a link to their site; it’s not an affiliate link and I do not make any money off of their sales. http://www.blackmountainproducts.com/ Of course, other sites like Amazon.com (online) or Walmart, Target, etc. may sell them as well. You can also check out my video on training with resistance bands here.

Proper shoes. My favorite piece of overlooked fitness apparel is a pair of nice, flat-soled shoes for weight lifting. Check out the Converse I’m sporting in the photo below. Brand name really isn’t important, but overly clunky shoes with super thick, foamy, squishy/springy heels are not ideal for weight lifting. Although probably fine for walking (and do use your running shoes for running/jogging), thicker and heavier shoes often restrict movement at the ankle and make it harder for you to push evenly through your feet during exercises like the squat. Keds, Converse, or something similar will do just fine.

What NOT to do for Weight Loss

October 7, 2014 by sumi Leave a Comment

Whether you believe it not, long-term weight loss and maintenance is achievable.

Is it hard work? Yes.

Is it for everybody? No.

Not everyone needs to lose weight. And losing weight may not be your definition of awesome. If you’re comfortable in your own skin, move and feel healthy and strong, keep up just fine with the kids, and your blood work labs keep you and your doctor satisfied, you may not even need to lose those “last 25-40 lbs.”

Nevertheless, if you do chose to an embark on a weight loss program of any sort, there are a number of products I suggest you stay away from.

1. Weight loss products specifically marketed to help you lose weight or “firm up” without you having to make any real changes to your diet or exercise program. Products that fall in this realm include the majority of body contour creams, booty toning shoes, slimming “hot pants,” body toning body wraps, and so on.

These products are a waste of your hard-earned money.

If you want a firm body, learn how to lift: squat, deadlift, lunge, press, and otherwise build your body with a progressive program of strength training. I cover these exercises on my video page.

Check out the videos on my website to see how I “detox”

2. OTC (Over the counter) Diet pills.

If you think that popping a pill is going to miraculously correct months of inactivity and poor diet, think again. Certain supplements DO work, those that are properly dosed, from reputable companies, and used in conjunction with exercise programs and a sensible diet.

No OTC pill will be of any use to you unless you’ve first addressed the two biggies: diet and exercise.

Move a little more, and eat more fruits and veggies like your granny told you. Start there, and do that with consistency. Need more tips? Email me at sumi@shailafitness.com for getting started with online training or nutrition consulting.

3. “Detox” or “cleanse” programs.

Ack! Explosive bowel movements don’t sound like any fun to me. I can think of a million other better things to do with my day than dealing with a constantly upset stomach. A good session in the gym, some sweaty cardio, and enough fiber from food is all the detox I need. Drinking water helps move all that action around too.

4. Any fad weight loss, short–term diet, “21-day fix” or other NON-lifestyle DIET.

The cookie diet, the twinkie diet, the Special K challenge, the cotton ball diet, that diet where you inject yourself with some chemical diet, etc etc.

ANY weight loss diet will work in the short term, and if your goal is to lose weight rapidly for an event, but not actually maintain it, a quick fix might be for you.

Along those lines, just because a diet works for a friend does not mean it will work for you. If a friend of yours does Paleo or Atkins and seems successful at it, it’s probably not suited for you if you’re the kind of person who loves carbs.

Long-term weight loss success happens when you learn what works for your palate and budget and figure out how to make daily activity part of your lifestyle. “21 day challenges” (which are popular because of the short-term horizon) are fine if they kick start you beyond the initial “challenge” and equip you with the tools to be successful, forever.

Easy Vegetarian Recipes

September 16, 2014 by sumi Leave a Comment

I’ve been meaning to share some super easy vegetarian recipes that have been contributed by Shaila fitness clients. Since they’re contributed by people just like you, you know that they’re easy recipes made by busy people. They’re also vegetarian, low-calorie, and tasty!

Let’s get to work!

Easy Vegetarian Tofu Curry

Ingredients:

Trader Joe’s Organic Tofu (1 box – 15 oz)

Onion – 1 medium

Bell Pepper – 1 medium

1 small box of Mushrooms

Pineapples – 1 cup (Dole tidbits work great!)

Stay At Home Strong- Shaila fitness

September 9, 2014 by sumi Leave a Comment

Stay At Home Strong is a complete online program that can help you lose that baby weight for good, whether you’re a new mom or a busy mom looking to get back in shape after baby.

I’ve written several articles on weight training and exercising while pregnant, and on the importance of weight training during and after pregnancy. These articles were meant to inspire and motivate moms to maintain the healthiest, strongest body while pregnant and post baby.

As a busy mom myself, I recognize how hard it is to find time to exercise, and it’s even harder when you’re a new mother, or if you’ve just had a baby.

Stay at Home Strong is simple and effective, and it gives you the exact same steps I used to get back into shape after baby.

Like you, I don’t have endless hours to waste on time-consuming and exhausting workouts. Stay at Home Strong takes out the guesswork for you, so you can get right to work.

Stay at Home Strong is complete 12-week post-pregnancy weight loss program to help you lose the baby weight and build lean sexy muscle. As with anything you’d expect from me, it’s 12 weeks long because there is NO quick fix. And it can help you permanently eliminate the many mommy excuses for being unable to achieve fat loss after your pregnancy.

The program is simple, and will demand very little time to complete. It’s ideal for post-partum moms, stay at home moms, or any mom short on time.

What do you get with your purchase?

Simple guidelines for strength training and cardiovascular activity.
Pictures and full video library for the exercises you can complete in the privacy of your own home and accessible within a convenient member’s area.
Pull-out fat loss meal programs and simple recipes for busy moms.
Worksheets for goal-setting and compliance, as well as workout logs and a measurement tracker.
From start to finish, I take you through the many challenges that new moms and busy moms face when starting an exercise and post pregnancy weight loss program, and help you find ways to achieve fitness success.
From fat loss meal programs to easy recipes, to dealing with birthday parties, holidays parties, travel, and other diet “saboteurs”, this book will compel you to make the choices that help you towards your goal.

And all this for just $29.

What are YOU waiting for? Click here to get started today.

Strength Training During the Second Trimester

September 2, 2014 by sumi Leave a Comment

I’ve written in my book, and in an earlier article on strength training during the first trimester, that pregnant women need to embrace exercise during and after their pregnancies. With the help of social media, we’re seeing many admirable examples of women strength training during pregnancy.

In this article, ISSA certified personal trainer Sarah Conomacos (currently 27 weeks at the time of the photos), and owner at Q10 Fitness LLC helps us cover the topic of strength training during the second trimester of her pregnancy.

There are many possible benefits of strength training during pregnancy, 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.

In this piece, we’re going to talk to Sarah to see how she incorporates strength training during her second trimester. Sarah has let her enthusiasm for fitness and sports as a child grow into a passion for the fitness lifestyle and helping others reach their healthy lifestyle goals.

Client Success Story: Indian Food Inspiration

August 26, 2014 by sumi 1 Comment

“Cannons K” as we’re going to call her here, has been weight training with me over 6 months now and is a fellow Punjabi girl who absolutely loves lifting as much as I do. I’ve created a monster and we both like it!

In the few short months, she’s safely, slowly, and sanely dropped 8 lbs, 1.7% of her bodyfat, but most impressively (and this is why we don’t rely on just ONE tool for measuring loss), 2 inches from her waistline, 2.5 inches from her hips, and almost an inch off each thigh. The pictures are also informative. In the photos below, you can see the difference in the waistline, lower abdomen, and upper arm.

So, what’s her story?

My 5 Top Tips for Shedding the Post Baby Weight

August 19, 2014 by sumi Leave a Comment

So, by now, you’re probably aware that I wrote an entire book on the subject of post-baby weight since I wanted to share EVERYTHING with you.

It took some time to lose the weight and get back in shape, but there were a handful of things I really focused on the months following my baby’s delivery. The following tips worked for me to get me from the before and after you see below. Want to know what they are?

1. Listen to your doctor. Even if the doctor is confirming things you may already know, it’s important to have the go-ahead (or not!). For instance, although I had a super easy pregnancy, my labor and delivery was complicated and I had no choice but to have a C-section. My doctor was pleased that I was very fit through out my pregnancy but still cautioned me to wait the full 6 weeks before attempting anything too strenuous. That wasn’t easy advice to stomach, but 6 weeks is a blip in time compared to the many of years of training.

Sumi Singh Fitness Model, Abs after baby

My abs weren’t ready for a reveal anytime soon post baby. Give it time!