ÿþ<!doctype html public "-//w3c//dtd html 4.0 transitional//en"> <html><head> <!-- CHANGE THE NEXT THREE LINES --> <title>BodySmart Fitness</title> <meta name="Description" content="Your first choice for fitness coaching, one-to-one personal training, cardio and strength training, muscle toning, small group exercise classes, and weight management guidance in La Mesa, east county and San Diego metro area." /> <meta name="Keywords" content="La Mesa personal training, La Mesa fitness, La Mesa fitness training, La Mesa health and fitness, bootcamp, boot camp, weight loss, indoor cycling, cycling classes, spin classes, spin class, nordic walking, circuit training, abs, bicycle exercise, criss cross, BOSU balance trainer, san diego east county personal training, private fitness studio, trainer, La Mesa trainer, personal trainer, personal training, weight management, fitness program, wellness, san diego fitness trainer, Private Personal Training Studio, Fitness Program, Fitness Testing, Fitness Evaluation, Postural Evaluation, san diego trainer, fitness, fitness classes, La Mesa, East County San Diego, San Diego, San Diego East County, El Cajon, Rancho San Diego, Lemon Grove, Spring Valley"> <!-- CHANGE THE ABOVE THREE LINES --> <meta http-equiv="Content-Type" content="text/html; charset=iso-8859-1"> <META name="Copyright" content="Copyright 2005 AllWebCo Design http://allwebcodesign.com/"> <META http-equiv="Content-Language" content="en"> <META name="revisit-after" content="15 days"> <META name="robots" content="index, follow"> <META name="Rating" content="General"> <META name="Robots" content="All"> <link rel=StyleSheet href="corporatestyle.css" type="text/css" media="screen"> <script language="JavaScript" src="javascripts.js"></script> <style> <!-- h1 { font: bold 21px arial, verdana, sans-serif !important; margin-bottom: 6px !important; } .storybyline { font: normal 11px arial, sans-serif !important; color: #666 !important; margin-top: 5px !important; } .storybody { font: normal 13px Arial, sans-serif !important; } #sponsored1 .ad-link { font-weight:bold; } #sponsored1 a:link { color:#818181; outline-color:invert; outline-style:none; outline-width:medium; text-decoration:none; } #sponsored1 .titulo a { color:#007AAA; } --> </style> </head> <BODY BGCOLOR="#FFFFFF" background="picts/background-main.gif" TEXT="#000000" LINK="#339966" VLINK="#663399" ALINK="#666666" leftmargin="0" rightmargin="0" topmargin="0" bottommargin="0" marginheight="0" marginwidth="0"> <!-- PAGE TABLE--> <TABLE cellpadding="0" cellspacing="0" border="0" width="100%" height="100%"><tr><td ALIGN="LEFT" VALIGN="TOP"> <script language="JavaScript" src="header.js"></script> <!-- PICTURE TABLE --> <TABLE cellpadding="0" cellspacing="0" border="0" width="100%"><tr><td background="picts/news.jpg"> <a href="index.html"><IMG SRC="picts/spacer.gif" border="0" width="700" height="80"></a><br> </td></tr></table> <!-- PICTURE TABLE --> <img src="picts/stretchbar.jpg" width="100%" height="28"><br> <script language="JavaScript" src="menu.js"></script> <!-- CORNER TABLE --> <TABLE cellpadding="0" cellspacing="0" border="0" width="100%" background="picts/shadow1.gif"><tr><td width="227"> <IMG SRC="picts/corner.gif" height="40" width="227"><br> </td><td> <IMG SRC="picts/spacer.gif" height="40" width="10" border="0"><br> </td></tr></table> <!-- CORNER TABLE --> <!-- OUTER TABLE--> <TABLE cellpadding="0" cellspacing="0" border="0" width="100%"><tr><td ALIGN="left" VALIGN="top"> <!-- SPLIT TABLE--> <TABLE cellpadding="0" cellspacing="0" border="0" width="100%"><tr><td ALIGN="LEFT" VALIGN="TOP" width="15"> <IMG SRC="picts/spacer.gif" height="10" width="15" border="0"><br> </td><td ALIGN="LEFT" VALIGN="TOP" width="150"> <!-- INFORMATION AREA PARAGRAPH 1 --> <span class="whitetitle">BodySmart in the News:<br></span> <span class="whitetext"> <br> Jenni's Nordic Walking clinics were featured in the Health Section of the San Diego Union-Tribune in October 2005.</span><br><br> <!-- INFORMATION AREA PARAGRAPH 1 --> <!-- INFORMATION AREA PARAGRAPH 2 --> <br> <!-- INFORMATION AREA PARAGRAPH 2 --> <br><br> <!-- SMALL PICTURE TABLE --> <TABLE cellpadding="0" cellspacing="0" border="1" bordercolor="#CFCFE0" style="border-collapse: collapse"><tr><td> <a href="index.html"><IMG SRC="picts/shirt.jpg" border="0" width="150"></a><br> </td></tr></table> <!-- SMALL PICTURE TABLE --> <IMG SRC="picts/spacer.gif" height="5" width="150" border="0"><br> </td><td ALIGN="LEFT" VALIGN="TOP" width="30"> <IMG SRC="picts/spacer.gif" height="400" width="30" border="0"><br> </td><td ALIGN="CENTER" VALIGN="TOP"> <!-- START CONTENT TABLE --> <TABLE cellpadding="0" cellspacing="0" border="0" width="475"><tr><td ALIGN="LEFT" VALIGN="TOP"> <p class="just"> <!-- COPY AND PASTE CODE ABOVE HERE TO MAKE A NEW PARAGRAPH --> <!-- COPY AND PASTE CODE BELOW TO MAKE A NEW PARAGRAPH --> <img height="1" src="black.gif" width="390" vspace="2" border="0"><br> <a class="linkover" href="http://www.signonsandiego.com/uniontrib/"> <img alt="The San Diego Union-Tribune" src="small-ut.gif" border="0" width="250" height="23"></a></p> <table cellSpacing="0" cellPadding="0" width="750" border="0"> <tr> <td vAlign="top"> <table width="750" border="0"> <tr> <td vAlign="top" width="744"><font class="dailycolfont"><b>EXERCISE YOUR OPTIONS<br> </b></font><font class="sansmediumhead"> <hedline> <hl1>Pole position:</hl1></hedline><br> </font><img height="2" src="black.gif" width="442" border="0"> <p><font class="drophead"> <hedline> <hl2>Fitness is taken in stride </p> <p></hl2> </hedline> </font> <!-- CUTLINE: Instructor Jenni Marini (left) leads a group of walkers around Wells Park during an introduction to Nordic Walking event Saturday in El Cajon. &#160; John Gibbons / Union-Tribune --> <!-- BYLINE --> <!-- CREDIT --><font class="date"> <story.date>October 11, 2005</story.date></font> </p> <p><font class="newstext"> <body.content /><b>ACTIVITY</b>: Nordic Walking </p> <p>Nordic Walking uses specifically designed poles to engage the upper body during fitness walking. First used as a summer training method by cross-country skiers, it was then developed into a fitness exercise with specific training equipment in cooperation with a Finnish sports equipment manufacturer, sports medicine and fitness professionals. Nordic Walking was first launched in Finland and has grown rapidly in popularity. About 3.5 million people practice Nordic Walking around the world. </p> <table cellPadding="2" width="284" align="right"> <tr> <td><img src="nordic280.jpg" border="1" width="280" height="216"><br> &nbsp;<div class="pixcredit" align="right"> JOHN GIBBINS / Union-Tribune </div> <div class="cutline"> Instructor Jenni Marini (left) leads a group of walkers around Wells Park during an introduction to Nordic Walking event Saturday in El Cajon. </div> </td> </tr> </table> <p><i> KAREN PEARLMAN </i></p> <p><b>HOW TO DO IT:</b> The basis of Nordic Walking starts with a good walking technique, which starts with the heel strike and ends when the toe and the ball of the foot push off the ground. Nordic Walking enhances good walking technique with a sequence of pole movements that propel the body forward and increase the walking stride. The basic Nordic Walking technique can be learned in a short period of time. </p> <p><b>WHAT IT DOES:</b> According to Jenni Marini, a La Mesa-based fitness trainer at BodySmart Fitness who started doing Nordic Walking when she lived in Finland more than 15 years ago, the activity builds upper-body strength and muscular endurance and works particularly on the triceps, shoulders and biceps. It stretches out the back, and the stride pushes the upper body and gets the rear end lifted up and out. </p> <p>&quot;Importantly for many people, it cushions joints (knees and hips) from the impact,&quot; Marini said. &quot;You can push the poles forward rather than have your hips take all the impact. It's a good pressure-reliever for the shoulder and neck, and it's a dynamic workout for upper body. You're not just holding dumbbells or weights; it's different to hold poles, which are very light and the means of getting the upper-body working. It's an entirely different kind of workout to push with your arms, with the whole upper body.&quot; </p> <p><b>WHAT IT'S GOOD FOR</b>: Marini said one of her clients who used to be a runner was having hip problems and could no longer run. Walking wasn't getting her heart rate up to her satisfaction, so the client was looking for something else to do. &quot;She got hooked right away,&quot; Marini said. &quot;She is an avid Nordic Walker. She tells me 'I can't believe my heart rate, and how fast I can get to my zone.'&quot; </p> <p> <p><b>CALORIE EATER:</b> Nordic Walking burns up to 50 percent more calories than walking alone. &quot;You automatically take a faster pace because of the stride,&quot; Marini said. &quot;You can totally control yourself and your pace.&quot; </p> <p><b>FITNESS BENEFITS:</b> Heart rate averages five to 17 beats per minute higher in Nordic Walking (example: normal walking heart rate is 130 beats/minute, in Nordic Walking 147 beats per minute). Energy consumption increases when using poles by an average of 20 percent compared with ordinary walking without poles. It allows the same intensity of running without the impact. </p> <p><b>WHAT YOU'LL NEED:</b> A good pair of walking or running shoes and Nordic poles, which are like cross-country skiing poles but with different tips on the bottom. The poles are available on various Web sites or from Marini at $65 a pair, shipped directly from Finland. </p> <p><b>WHERE TO START:</b> With Marini at (619) 840-2628 or <a href="MAILTO:bodysmart@cox.net"><b>bodysmart@cox.net</b></a>. Other local instructors include Kiki Villik-Robinson, (619) 224-1978 or <a href="MAILTO:kikifit@znet.com"><b>kikifit@znet.com</b></a>, and Tuula Niskanen in Carlsbad, (760) 481-4943 or <a href="MAILTO:tuulan@gmail.com"><b>tuulan@gmail.com</b></a>. </p> <p><b>RESOURCES:</b> <a href="http://www.nordicwalking.com" target="new"> <b>www.nordicwalking.com</b></a> and <a href="http://www.nordicwalker.com">www.nordicwalker.com</a>. </p> <p> __________________________________________________________________________________________________________</p> <p> <a id="home_link" title="Los Angeles Times - Home" href="http://www.latimes.com/"> <img alt="Los Angeles Times" src="lat_logo_inner.gif" border="0" width="223" height="29"></a> <span id="section_name"> <a href="http://www.latimes.com/features/health">Health</a></span></p> <div class="orgurl"> <h1>Heidi Barajas: Liquid diet, exercise did the trick</h1> </div> <div id="wrapper_vid"> &nbsp;</div> <div id="wrapper_500"> <img alt="Heidi Barajas" src="http://www.latimes.com/media/photo/2008-06/39683260.jpg" width="500" height="324"> <div id="emailpic" style="DISPLAY: none"> <a class="emailpic" onclick="if (window.windoid) windoid('','win_39683260',470,410,'resizable=0,scrollbars=0')" href="http://www.latimes.com/features/health/lat-barajas_k1cn6onc20080606121433,0,5301504,email.photo" target="win_39683260"> Email Picture</a></div> <div style="PADDING-RIGHT: 0px; MARGIN-TOP: 1px; PADDING-LEFT: 0px; PADDING-BOTTOM: 5px; FONT: 11px Arial; COLOR: #666; PADDING-TOP: 0px; BORDER-BOTTOM: #ccc 1px solid"> <div style="FONT: 9px Arial; COLOR: #999; TEXT-ALIGN: right"> Lori Shepler / Los Angeles Times</div> <div style="PADDING-BOTTOM: 5px"> HEIDI BARAJAS: Now a trainer, Barajas, left, coaches Marcie Evans and Laura Estrella through a workout.</div> </div> </div> <div class="storybyline" style="MARGIN: 0px 0px 15px; COLOR: #999999! important"> By Jeannine Stein, Los Angeles Times Staff Writer <br> June 9, 2008 </div> <div class="storybody" id="article_body"> <div class="storybody"> HEIDI BARAJAS was active as a child, despite weighing more than her peers. She loved sports in high school, but her fitness regimen got derailed in college, a combination of working and a knee injury. Her weight crept up, leading her to try &quot;every diet in the world,&quot; which usually worked to take the pounds off but not to maintain the weight loss. She eventually went on a supervised liquid diet, which, paired with exercise, helped her lose a significant amount of weight  the 48-year-old is now down to 169 pounds, and would like to lose more. Barajas, from Lemon Grove, Calif., even quit her civilian military job to go back to school and become a certified personal trainer.<br> <br> Life-changing moment: In 2002, her ob-gyn told Barajas she was a stroke waiting to happen, and that at 234 pounds, she needed to get her weight under control. She wasn't thrilled with the doctor's suggestion of a liquid diet, but tried it anyway.<br> &nbsp;</div> <div id="inlinegoogleads"> <!-- start google ads --> <style type="text/css"> <!-- #sponsored1 { border:1px solid #E5E6DA; margin-bottom:10px; margin-top:5px; padding:2px 10px 10px; position:relative; font-family:Arial, Helvetica, sans-serif; font-size:12px; } #sponsored1 .header-sect { background:#FFFFFF none repeat scroll 0%; text-align:center; position:relative; top:-12px; left:52px; width:108px; } #sponsored1 .header-sect a { color:#818181; font-size:10px; font-weight:bold; text-transform:uppercase; font-family:Verdana, Helvetica, sans-serif; } #sponsored1 a:link { color:#818181; outline-color:invert; outline-style:none; outline-width:medium; text-decoration:none; } #sponsored1 a:visited { color:#818181; outline-color:invert; outline-style:none; outline-width:medium; text-decoration:none; } #sponsored1 a:hover { color:#818181; outline-color:invert; outline-style:none; outline-width:medium; text-decoration:underline; } #sponsored1 a:active { color:#818181; outline-color:invert; outline-style:none; outline-width:medium; text-decoration:none; } #sponsored1 .ad-link { font-weight:bold; } #sponsored1 p { margin:2px 0; } #sponsored1 p.titulo { margin-top:8px; } #sponsored1 .link a { font-size:10px; color:#999999 !important; } #sponsored1 .titulo a { color:#007AAA; } // #googleads { padding-bottom:8px; border-bottom:1px solid #CCCCCC; } --> </style> <div id="googleads" style="border-bottom: 1px solid #CCCCCC; padding-bottom: 8px"> <script language="javascript" type="text/javascript"> //<![CDATA[ // Google AdSense Content Display Functionality // This function displays the ad results. // It must be defined above the script that calls show_ads.js // to guarantee that it is defined when show_ads.js makes the call-back. function google_ad_request_done(google_ads) { // Proceed only if we have ads to display! if (google_ads.length < 1 ) { document.getElementById('inlinegoogleads').style.display='none'; return; } document.write('<div id="sponsored1">'); document.write('<p class="header-sect" align="center"><span>'); if (google_info.feedback_url) { document.write('<a href="' + google_info.feedback_url + '">'); } document.write('Ads by Google'); if (google_info.feedback_url) { document.write('</a>'); } document.write("</span></p>"); // For text ads, display each ad in turn. // In this example, each ad goes in a new row in the table. if (google_ads[0].type == 'text') { for(i = 0; i < google_ads.length; ++i) { document.write('<p class="titulo">'); document.write('<a href="' + google_ads[i].url + '" onmouseover="window.status=\'' + google_ads[i].visible_url + '\'; return true;" onmouseout="window.status=\'\'; return true;" class="ad-link">' + google_ads[i].line1 + '</a>'); document.write('</p><p>'); document.write(google_ads[i].line2); if (google_ads[i].line3 != null && google_ads[i].line3 != '') { document.write(' '); document.write(google_ads[i].line3); } document.write('</p><p class="link">'); document.write('<a href="' + google_ads[i].url + '" onmouseover="window.status=\'' + google_ads[i].visible_url + '\'; return true;" onmouseout="window.status=\'\'; return true;">' + google_ads[i].visible_url + '</a>'); document.write('</p>'); } } // Finish up anything that needs finishing up document.write("</div>"); } // Google Adsense Configurations google_ad_client = 'ca-tribune_news3_html'; google_ad_output = 'js'; google_max_num_ads = '3'; google_ad_channel = 'latimes_articles_inline'; google_ad_type = 'text'; google_kw_type = 'broad'; google_color_line = 'ff0000'; google_safe = 'high'; google_feedback = 'on'; google_page_url = 'http://www.latimes.com/features/health/la-he-barajas9-2008jun09,0,5817874.story'; // google_skip='3'; // google_last_modified_time = Date.parse(parent.document.lastModified) / 1000; // google_referrer_url = document.referrer; //]]> </script> <div style="DISPLAY: block; OVERFLOW: hidden; WIDTH: 224px"> <script language="javascript" src="http://pagead2.googlesyndication.com/pagead/show_ads.js" type="text/javascript"> </script> <script src="http://googleads.g.doubleclick.net/pagead/test_domain.js"> </script> <script src="http://pagead2.googlesyndication.com/pagead/render_ads.js"> </script> <script>window.google_render_ad();</script> <script language="JavaScript1.1" src="http://googleads.g.doubleclick.net/pagead/ads?client=ca-tribune_news3_html&dt=1231727858453&adsafe=high&lmt=1217624124&num_ads=3&output=js&correlator=1231727858453&channel=latimes_articles_inline&url=http%3A%2F%2Fwww.latimes.com%2Ffeatures%2Fhealth%2Fla-he-barajas9-2008jun09%2C0%2C5817874.story&color_line=ff0000&kw_type=broad&ad_type=text&eid=6083027&ea=0&feedback_link=on&ref=http%3A%2F%2Fwww.google.com%2Fsearch%3Fsourceid%3Dnavclient%26aq%3Dh0%26oq%3Dla%2520times%26ie%3DUTF-8%26rlz%3D1T4GFRC_enUS205US205%26q%3Dla%2Btimes%2Bheidi%2Bbarajas&loc=http%3A%2F%2Fwww.latimes.com%2Ffeatures%2Fhealth%2Fla-he-barajas9-2008jun09%2C0%2C5817874.story&frm=0&ga_vid=1951799648.1231727858&ga_sid=1231727858&ga_hid=797587281&flash=10.0.12.36&u_h=1024&u_w=1280&u_ah=994&u_aw=1280&u_cd=32&u_tz=-480&u_his=4&u_java=true&dtd=47"> </script> </div> </div> </div> <p>&quot;The health educator [at the clinic] was very persistent,&quot; Barajas says, &quot;and I couldn't give her one excuse she didn't have an answer for. Also, this program offered one year of maintenance, and to me that was the key and instrumental in keeping the weight off. I found out what I needed was education, because as you lose weight you need to learn about portion size and calories.&quot;<br> <br> What worked: &quot;I went from doing nothing to burning about 6,000 calories a week. I started out walking, took Jazzercise classes and went on the treadmill.&quot; In the initial weight-loss phase, Barajas was exercising about three to four hours a day  a temporary regimen she eventually traded for a more moderate routine.<br> <br> Still, she says, &quot;I felt exhilarated, I had more energy, more focus and a much better outlook.&quot;<br> <br> &nbsp;</div> <div class="storybody"> Lessons learned: &quot;I keep a food journal every day. I write down every single thing I eat, and that helps me immensely. I think my relationship with food will always be a struggle, but I am getting more successful about changing my mind-set  I'm eating to live, not living to eat.&quot;<br> <br> Tips and tricks: &quot;I have a before and after picture of myself laminated and posted in my pantry. So I have to lift the picture before I go in there, and then I have to make a conscious decision about eating something. I also try to get my physical activity in early in the day, and I always take the stairs. I also check in regularly with my health educator.&quot;<br> <br> The lowdown: &quot;The physical activity. It's amazing what that does for you, both mentally and physically.&quot;</div> </font></td> </tr> </table> </td> </tr> </table> <p class="just"> <br> </p> </td></tr></table> <!-- CONTENT TABLE --> </td></tr></table> <!-- SPLIT TABLE --> </td></tr></table> <!-- OUTER TABLE--> <!-- PAGE TABLE--> </TD></TR><TR><TD VALIGN="BOTTOM"> <script language="JavaScript" src="menu.js"></script> <img src="picts/stretchbar.jpg" width="100%" height="28"><br> <!-- COPYRIGHT --> <TABLE cellpadding="0" cellspacing="0" border="0" width="100%" background="picts/bottom-shade.gif"><tr><td width="10"> <IMG SRC="picts/spacer.gif" height="45" width="10" border="0"><br> </td><td ALIGN="left" VALIGN="middle"> <script language="JavaScript" src="copyright.js"></script> </td><td ALIGN="right" VALIGN="middle"> <script language="JavaScript" src="copyright-allwebco.js"></script> </TD><td width="10"> <IMG SRC="picts/spacer.gif" height="10" width="10" border="0"><br> </td></tr></table> <!-- COPYRIGHT --> </td></tr></table> <!-- END PAGE TABLE--> </BODY> </HTML>