Fall schedule changes – exciting!

Fall is here. That means a pumpkin latte may be in order. Cheers!

We’ve had an awesome and very active summer, but pumpkin lattes aside, fall also means we are changing the format of our workouts. Beginning in October all group sessions will be indoors, and we will resume regular outdoor classes in spring. Our home for the colder season will be my studio, where we’ll focus on some new skills like kettlebell work and mastering the pull up.

I will also be announcing a schedule of regular Restorative Exercise TM classes, which will allow you to work on whole body alignment in small and focused groups.

What else is new? I just got back from Bulgaria where I taught Restorative Exercise TM and Primal Move, and it was a blast. I am ready to dive into an exciting season of being active and eating great here in California, are you with me?

More options than ever to get fit and healthy with me

Dear friends, hope you are doing well! We’ve had a colder winter than anticipated, but many of you have kept fit, doing the best they can to train at the gym, hike or call me for program design so you can make your home your own gym! Once equipped wit the right knowledge and a great plan, you can get fit anywhere!

January was a great month, I have been meeting the ladies from the Outdoor Welness Women’s Club twice a week, with different locations, since the weather has not been kind. However, in March, we resume the RSM Lake and Central Park locations, Mon, Thu, Fri and Sat at 8:30, so keep your eyes open for the new schedule!

I taught a 4 week series on the pelvic floor, part of teaching Whole Body Alignment – Restorative Exercise (TM). The students graduated just this week – I am so proud of these ladies!

I am going strong with my Core Connect class at Athlete’s Choice, every Wednesday at 9:00 a.m. and I’ve been seeing some very dedicated and cool private clients – my plan over time is to have everyone meet and know each other through seminars, hikes and cooking classes, so there is a lot to look forward to for the Rancho Santa Margarita health and fitness community.

motMy husband Roland and I published our long awaited book – Man on top – how to lose fat, get fit and control your weight for life, in December and we’ve had amazing feedback and reviews. If you are looking for a great book to help your husband, partner, dad, friend or colleague to get in shape – this is a complete systematic, no nonsense, step by step guide that will lead you through 4 months of permanent transformation. You can get the paperback or Kindle edition and I promise you will see and feel the results you want – I can already hear the applause!

We’ve also been participating in the SOCO farmer’s market once a month, so the first Saturday of every month, feel free to come over, see our table, pick our brain for nutrition and movement advice and get some great organic fruits, veggies and eggs for your week!

If you feel like you need coaching and you haven’t quite met your resolutions this year, just call me at 949 429 9800 and let’s talk about your goals and the best options for you. Private training? Small outdoor group training? Do you want to come to the coolest gym in OC – Athlete’s Choice? Do you need a kitchen cleanup? A month of nutrition coaching to make those overwhelming choices easier? Whatever it is, call me or email me and let me know! The summer is only 3 months away!

in health:






Nov – Dec Pelvic Floor Workshop at Athlete’s Choice

Dear friends, I am super excited to bring one of the basic philosophies of Restorative Exercise TM to Rancho Santa Margarita! I am starting a 4 week workshop series on the pelvic floor and I am looking forward to seeing you there! Please refer to the information below and thank you for your time!

Understanding the pelvic floor workshop series
addressing the most hidden and misunderstood part of the human body
Pelvic floor issues are often misundestood and poorly treated. Restorative Exercise™ can help you discover an optimal position for your pelvis which affects muscle tone and can help the pelvic girdle prevent the organs from moving downward and causing you innecessary suffering! There is a lot you can do to help your prolapse, incontinence after babies, ED or other pelvic floor related issues. This workshop series will empower you to understand your body and help it heal!
This workshop series will span 4 weeks – Nov 16 to Dec 7!

The dates and times are as follows:
Fri, Nov 16 – 10:00 am – 11:30 am
Mon, Nov 19 – 10:00 am – 11:30 am
Fri, Nov 30 – 10:00 am – 11:30 am
Fri, Dec 7 – 10:00 am – 11:30 am

The cost of the workshop series is 125$. Every class has a small theoretical and a large practical component, and the price covers the materials needed for the class: half dome, massage ball, stretch strap and block – they are yours to keep. You will also receive homework, reading assignments and handouts for each class. The classes are low intensity and require a yoga mat, comfy clothes and bare feet.
The maximum number of students is 8, so please sign up as soon as you can.
Please sign up by Nov 12th.
If less than 5 people sign up you will be notified of future dates covering this subject.

The workshop will be held at Athlete’s Choice, RSM – Orange County’s premium exercise and athletic performance facility – voted best gym in RSM!
CLICK HERE TO REGISTER – go to EVENTS and the workshop title will pop up

Sit better, perform better

Do you spend a considerable amount of time bound to your desk or chair? Then you are probably at risk of sitting in a way that is detrimental to your health and performance.

Watch this short video where I help you understand how to improve your sitting style and enjoy the benefits of better alignment right away!

Have a great week and see you at the park!

A healthy transition to summer

Now that kids are out of school, many moms are facing a new challenge: how do I keep in shape and make my workouts, with the summer activities taking up so much of my day? How do I keep the hard earned results and still make progress so I look good at the beach? Here are a few quick and useful tips that will ease your mind and tone your body!

Appreciate the new opportunities to be active: walking around Disneyland can spend more calories than your workout, swimming with dad can really make your chest sore, and chasing your 6 year old down the monkey bars will add to your grip strength. Look for opportunities for movement and enjoy them, rather than sit around and sulk because you didn’t make your gym workout.

Sneak a short workout while the kids are napping: afternoons may be the best time to sneak a 20 minute circuit workout at home. Do some kettlebell swings, stretch, or practice your squats – you will keep fit and stay in good shape so when you do make your gym workouts, you don’t feel like you are starting all over again.

Ask your trainer for a home routine: that’s what my wonderful client Elaine did, since she hasn’t been able to join us for workouts the last few weeks. She is using dumbbells, a Swiss ball and her stationary bike for some serious fat loss workouts. She is coming back strong in a couple of weeks, and so can you.

Cooking with Galya Cook healthy meals with your friends: summer is a great time to get together with friends and explore new healthy recipes. Take it a step further by visiting a farmer’s market or getting someone to show you how to cook healthy recipes. This is what I did with Steph, Liz, Chela, Lana, Joanna and Jenna a week ago and we had a blast. Guess what? Kids enjoyed our healthy meals too!

Read inspiring books: immersing yourself in reading a couple of good diet and nutrition books can be a great way to avoid the temptation of rich barbeques and celebrations. By keeping your healthy goals at the forefront of your mind, you will be able to stay tuned in to what you really want, other than what you think you want at the moment. I am really enjoying three books right now and I highly recommend them for your summer reading!

Stay fit and healthy, and come over to our Facebook Page to let me know how your are doing!

Get your motivation back in time for summer

You may be on the best diet and exercise plan, but if chocolate is calling you from the pantry and you are wondering if it’s all worth it, it may be time to shape up your motivation for change! How can you get more motivated right away?

1. Break up your goal. It may seem like an impossible and daunting task to lose 50 lbs, do 10 pull ups or run a 5K. What if you chose to lose only 5 lbs, then 5 more. Or learn to do 4  pull ups? Then 6 and then 10. Setting small goals you can achieve and celebrate builds self confidence and sets you up for future success.

2. Get out of your diet rut – sure, chicken breast and steamed broccoli may be fine for a while, but your taste buds will be screaming for variety a few weeks into your diet. Rather than tossing all efforts out the window and going for flavorful deep fried old memories, consider switching things around. Do a slow cooked pork tenderloin, roasted root veggies and a middle eastern salad, instead. Take cooking classes.Invite friends over who know how to cook and have a party. It’s up to you to bring healthy variety and this step can save your waistline.

3. Don’t think in black and white – if you are having a hard week and you cannot squeeze in a workout, don’t be hard on yourself and drown your sadness in cookies. When your schedule is busy, it’s even more important to eat well – you need good sustained energy to fuel you through stressful times. Manage what you can, and don’t worry about the rest.

4. Look for like-minded people – if you’ve been doing your diet and exercise on your own, you are missing a bit part of being successful – belonging to a group where everyone else gets it. Find a group of people online or offline, interested in healthy food, involved in regular training or outdoor activities, such as hiking. You will push each other to succeed and maintain your results!

Be healthy and happy!


Spring back into shape – 3 tools to accelerate your fat loss in April

If you feel like fat loss takes a lot of work, think again. Some of the leanest and fittest people make it look so easy – because once you have the right tools for the job, it becomes effortless.

Spring is my favorite time to remind clients and friends about incorporating some simple tools into their daily routines, tools that can lead to a faster, safer and long term fat loss.

1. Spend an extra 30 minutes walking outside – if you have ground where you are and you are in relatively good shape you can do it. Make sure it’s at a time when you can also get plenty of sunshine. Vitamin D production is related to mood and fat loss, so you are not only burning calories, you are supplementing your body with a much needed nutrient.

2. Take a breath brake. Once a day, get in a quiet place (even if that’s your bathroom!)and pay attention to your breath. 10 deep conscious through your nose – out your mouth breaths, being mindful of the depth of each inhalation, will slow you down and make you more aware of your body. More awareness = less hunger and cravings – who wouldn’t like that?

3. Indulge in seasonal food! Cara – cara oranges are in season, strawberries are popping up on stands all over the city – enjoy the flavors, colors and aroma of nature’s gifts and use fruits to replace candy, cupcakes and ice cream.

If you live in the RSM area, join our facebook page and find out about upcoming events, class training schedule and keep in touch with other fit minded people! What better way to spring into shape?

Be healthy and happy: