Month: October 2010

Training with Madonna’s fitness coach

Posted on

Training with Madonna’s fitness coach
K2 Performance Studio

 Fitness, Pilates and Yoga Pro’s James D’Silva and Trudie Styler visit Summit Fitness Studio

On Sunday September 26, Summit’s own Fitness and Dance instructor Michal Efron hosted a Master class of Garuda – a new European workout method with roots in Yoga and Pilates, by the creator of the method Mr. James D’Silva. Fitness instructors and experienced individuals were invited to explore and enjoy an intensive and fun session. Also attending the class was long time Yoga professional Trudie Styler, wife of singer Sting.

“Our goal is to design and/or bring the most effective performance training programs to NJ” says K2 Fitness Trainer, Kevin Haag.  We are currently working with some of the top fitness pro’s in the world.  We must be striking a cord because they are coming to our studio to train and share idea’s.  The cool thing is that they often bring celebrities and professional athletes with them.   

 James D’Silva, a former dancer at the Royal Ballet, now specializes in disciplines including yoga, dance and pilates. He has evolved pilates into Garuda, his own hybrid workout system. Madonna, and others celebrities including Gwyneth Paltrow, Trudie Styler and Bruce Springstein, have worked out under his guidance.

D’Silva and Michal Efron are working to bring garuda and other fitness programs to the area.  D’Silva wants to emphasize that his system is not just about celebrities – he works with athletes, with people recuperating from injuries and with all ages – his oldest student is an 83-year-old who suffers from Parkinson’s, and there are teenage classes too.    

“The important thing is to give yourself a sometime every day to work out. It can be a swim or a walk but it is so important. This workout has everything in it but I encourage people to do a variety of exercises.”  The program is catching on. D’Silva has been spending plenty of time in Israel, where Efron was introduced to Garuda, training teachers who are reproducing his system over there.

So what is the advantage of D’Silva’s workout over a regular gym? He says: “The classes can be aerobic – we work in such a way that we can get your heart rate up. It also strengthens and tones the muscles but the muscle texture is completely different from what you might develop in the gym. It is softer and longer, much more like an athlete’s or a swimmer’s body.  In a gym you either pull or push – here, you have a far greater range of movement. As you get older you lose flexibility. We work really hard on the spine to give it strength and fluidity.

Your Metabolism and YOU

Posted on Updated on

Take Charge of Your Metabolism

“Love the one your with” That would be you!  You have to live with yourself 24/7/365.  Wouldn’t it be nice if you loved everything about yourself?  

If you are reading this, you have the ability to control almost everything about your life.  What you spend your days doing, who you hang out with, what you eat, what you do for activities.  The greatest thing about being you is you hold the key to happiness!  So if you complain once today, then you need to take a long look in the mirror.

Ok…Let me focus on 1 thing we all have control over – Our metabolism.

 Do you ever wonder how your friend can eat whatever he/she wants and not gain a pound, while you seem to gain weight by simply looking at food? The answer is in your metabolism—the way your body burns up all the calories from food.

Some people have a fast metabolism which helps keep weight off, and others have a slow metabolism, putting on weight very quickly. The good news is metabolic rate can be altered, and even sped up.

What is Metabolism?
Metabolism is the rate at which your body’s internal engine operates as it performs its bodily functions. The largest component of your metabolism, approximately 70%, is your basal metabolic rate (BMR), which is how many calories you burn just sitting around. In other words, it is the energy used by your body to perform basic functions, such as breathing, keeping the heart beating and maintaining body temperature. As you age, your BMR decreases. Basal metabolic rates differ from person to person due to:

Genetics: A slow metabolism (you burn calories more slowly) or fast metabolism (you burn calories faster) can be inherited.

Amount of lean muscle: Muscle burns calories faster than fat. The more muscle you have, the more calories you burn, even at rest.

Sex differences: Males generally have a 10 to 15% faster BMR than females because the male body has a larger percentage of lean muscle tissue.

Age: Younger people have faster metabolisms due to increased activity of cells.

Other components of your metabolism include physical activity, which accounts for about 20% of calories burned, and dietary thermogenesis, which is the number of calories required for digesting and processing the food you eat. This accounts for the remaining 10% of energy needs.

How Does This Affect My Weight?
Simply put, your metabolism affects weight management because it determines how many calories you need per day. If you have a high BMR (fast metabolism) it takes a lot of calories for your body to function; eating calorie-laden foods may not pack on the pounds for you. On the other hand, if you have a low BMR (slow metabolism), your body needs fewer calories to function. Unfortunately, for your sluggish metabolism, eating calorie-laden foods will result in weight gain.

How Can I Jump-Start my Body’s Metabolic Engine?
Follow these tips to naturally boost your metabolism:

Eat Breakfast. Breakfast is truly the most important meal of the day, especially for you weight loss seekers. Research shows that those who eat breakfast lose more weight than those who skip breakfast. Your metabolism slows down while you sleep and it doesn’t speed back up until you eat again. If you don’t eat until lunchtime, your body won’t burn as many calories as it could during the morning period. Kick start your day with a balanced breakfast such as omega-3 eggs and toast or a protein shake.

Eat smaller meals throughout the day. Eating five or six smaller meals rather than three large meals helps to keep your metabolism revved up! It also helps to fill you up over the course of the day, making a binge session less likely.

Don’t starve yourself. Fasting, cutting calories and skipping meals will all help put weight ON not OFF. Your body needs a certain number of calories to function. If you don’t meet this need, your body will switch into survival mode, slow down the metabolism and promote the storage of energy (calories) in the form of fat to protect itself from starvation. Be sure get the proper number of calories for an optimal metabolism.

Exercise. Both cardiovascular exercise and weight training help to improve metabolic rate and keep weight off. Cardiovascular exercise, such as walking, running, biking, swimming and aerobics, allows your body to burn a lot of calories at one time. Weight training will increase muscle mass, which burns more calories than body fat. Weight training also puts the metabolism into overdrive, so your burn calories for up to two hours after the workout.

Drink Green Tea. Research shows that green tea appears to increase metabolic rate and speed up fat oxidation. Compounds in green tea, catechin polyphenols, appear to speed up the rate at which calories are burned and therefore increase overall energy expenditure leading to weight loss!

Drink water. Not drinking enough water can slow down your metabolism. Be sure to drink at least six to eight glasses of water per day. Add a lemon slice to water for a tangy, fresh taste.

Take Supplements.  If you use make-up to look better, supplements can probably do a lot more for your appearance.  Even ugly pants look better on a nice pair of legs. The Supplement market is 50 Billion because they do work!   Visit

Eat hormonally balanced meals.  Eating in hormonal balance includes:

  • Energy-dense carbohydrates, such as whole grains, beans, vegetables and fruits that contain fiber to help regulate your metabolism by having less impact on insulin levels.
  • High quality protein, such as fish, poultry, lean meats, soy, tofu and lowfat dairy products to help build metabolism-boosting muscle mass.
  • Essential fats for good health such as olive oil, avocado and nuts.

Ask for Help.
You can contact me, Kevin Haag, with any questions you have.  I spend my days researching and practicing this stuff, so I can bombard you with enough emails to make you not want to eat.