NinasNiche Fitness at Play

	Eating Thin for Life: Food Secrets & Recipes from People Who Have Lost Weight & Kept It Off (Books) Sold by: Green Earth Books Placed: November 9, 2008
	The Volumetrics Weight-Control Plan (Books) Rolls, Barbara J. Placed: November 9, 2008
	Natural Flexibility: The New Risk-Free Alternative to Stretching (Books) Kenny, Charles Placed: November 8, 2008
	The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count (Books) Sold by: Gorge Books Placed: November 8, 2008
	Dr. Shapiro's Picture Perfect Weight Loss Shopper's Guide : Supermarket Choices for Permanent Weight Loss (Books) Sold by: thrift_books Placed: August 31, 2008
	Fitness Is Religion: Keep the Faith (Books) Kybartas, Ray Placed: August 22, 2008
	Dr. Shapiro's Picture Perfect Weight Loss Cookbook: More Than 150 Delicious Recipes for Permanent Weight Loss (Books) Sold by: Green Earth Books Placed: August 21, 2008
	Dr. Shapiro's Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss (Books) Shapiro, Howard M. Placed: August 21, 2008
	Dr. Shapiro's Picture Perfect Weight Loss 30 Day Plan (Books) Sold by: Motor_City_Books Placed: August 19, 2008
	Women's Strength Training Anatomy (Books) Delavier, Frederic Placed: August 6, 2008

The New Rules of Posture: How to Sit, Stand, and Move in the Modern World (Books)

Bond, Mary

Placed: January 16, 2008

Power Posture: The Foundation of Strength (Books)

Parore, Lee

Placed: December 23, 2007

The Posture Prescription: The Doctor's Rx for: Eliminating Back, Muscle, and Joint Pain; Achieving Optimum Strength and Mobility; Living a Lifetime of Fitness and Well-Being (Books)

White M.D., Arthur

Placed: September 10, 2007

	Perfect Posture: The Basis Of Power (Books) Colgan, Michael Placed: September 9, 2007
	Power to the People! : Russian Strength Training Secrets for Every American (Books) Tsatsouline, Pavel Placed: June 2, 2007
	Super Joints: Russian Longevity Secrets for Pain-Free Movement, Maximum Mobility & Flexible Strength (Books) Tsatsouline, Pavel Placed: June 2, 2007
	Enter The Kettlebell! Strength Secret of The Soviet Supermen (Books) Pavel Tsatsouline Placed: May 8, 2007
	The Naked Warrior (Books) Tsatsouline, Pavel Placed: May 8, 2007
	Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension (Books) Sold by: El Sid Books Placed: May 8, 2007
	Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension (Books) Sold by: El Sid Books Placed: May 8, 2007
	Body Learning: An Introduction to the Alexander Technique (Books) Gelb, Michael J. Placed: March 19, 2007
	Anatomy Coloring Book, The (3rd Edition) (Books) Sold by: International Books Placed: March 19, 2007

2010-06-23T14:28:00.000-07:00

Education & Credentials

· B.S. Mechanical Engineering

CSU Northridge 1988

· Certified Personal Trainer

· American Aerobics & Fitness Association

· Certified Yoga Fit Hermosa Beach

· CPR

· Certified in Silver Sneakers

· 20+ years Group Exercise Instructor

Classes Taught for LA Fitness:
Yoga – Body Works – Step - Pilates

Specializations

· Acrobatic Yoga

· Body shaping

· Coordination

· Functional Strength

· Bodybuilding

· Lifestyle Integration

· Posture correcting

· Core training

Quote

“Getting in touch with ones muscles, skeletal arrangement and neuromuscular pathways is the key to moving well, being strong and staying fit.”

NinasNicheFitnessBio

2010-06-19T20:55:00.000-07:00

Know Your Trainer – Nina’s Fitness Biography

See YouTube: Search for NinasNiche for 3 minute Workout Video-Demo

Nina’s Current Weekly Activity Level

6 yoga classes/hours weekly

3 mobility and balance classes/hours weekly

2 hours gymnastics

Sporadic moving of weights

Sporadic rehearsal of client exercises and front limbers and back walk-overs

Nina’s ‘’Past”

9 years of teaching yoga classes up to 15 hours/week

17 years of teaching step & aerobics classes up to 17 hours/week

1 year of complete body-building 6 day/week split routine World’s Gym Venice Beach

Brief experiences (less than 1 year)

Muay Thai Kick Boxing with Vut – a Thai National Champion

Russian Kettlebell workouts –Pavel Tsoulamine: a Russian born fitness promoter

Cross Country Medium Distance Running, Softball, Soccer

Class Formats Taught

Belly Dancing, Senior Aerobics, High/Low Aerobics, Step Aerobics, Body Sculpting,
Exercise Ball, ‘’Kwando’’ Kick Box, Yoga,

Certifications (Taken or Held*)

AFAA – Group Exercise *

AFAA – Personal Trainer*

ACE – Personal Trainer

AFAA – Kick Boxing

Silver Sneakers – Senior Fitness Training

Bally’s Pilates Reformer Levels I, II, & III

Yoga Fit - Hermosa Beach, Yoga Fusion - Hollywood

CPR Red Cross*

Topics Researched Independently

Posture, The ‘’Alexander’’ Method

Thai Massage, Trigger Points

Kinesiology, Anatomy, Body Dynamics

B.S. Degree – Mechanical Engineering Cal State University Northridge 1988

Handstand to Front Limber (for late starters)

2010-02-06T19:01:00.000-08:00

The way I learned front limber was I stacked mats that were 1/2 inch thick. I dropped from a hand stand to the stack of mats with just my feet which if the stack is high only requires bending at the knee. I removed a single 1/2 inch mat at a time to slowly let my spine and shoulders get accustomed to the arch and weight bearing. Then I would kick back through hand stand to exit. It took a long time, but I got there. And how to stand up, I will make a video of the exercise to prepare the thighs, butt and belly for standing up!

NinasNicheLAF Body Cues: Teaching Posture Based Step Movement Class

2010-01-29T14:45:00.001-08:00

Nina’s LAF Body Cues

Teaching Posture Based Step Movement Class

Level Jaw

Visible Neck
There are 7 neck vertebras. Most people carry their head as if there are 5 or less. This can be witnessed by the folding of the neck flesh. A properly held head will not cause the skin on the neck to crease or fold like a Sharpei or turtle/cowl neck sweater.

Shoulders Low
The lower third of the trapezius assists rhomboids in properly positioning the scapula.

“Watch your Back”
Exercises need to learn to visually appraise their own lower back positioning during all activities. This includes non-gym activities such as N.E.A.T and daily chores. (Non exercise activity thermogenesis)

http://mayoresearch.mayo.edu/levine_lab/about.cfm

Long Lifted Waist
When the back and belly muscles act together to support the lumbar spine, the rib cage remains as if floating above the pelvis. Back and belly muscles really are never to work independently, but always as a united team.

Flex Glutes
For Leg Lifts, Holds and Stabilizations

Field Goal Arms
2- 90 degree Elbows

“Don’t Drop Your Forehead”

“Don’t Hunch”
Rounding your spine during movements when a neutral and uplifted spine are appropriate is really, really poor form and will send you to the doctor or chiropractor in just a matter of time.

“Don’t Shrug”
Flexion of the upper trapezius and lifting the mantle of scapula, collar bones and humerus does not assist leg and core movements in any way.

“Bend your legs not OVER”
This cue references bending the ankles, knees and hips to lower the torso not hunching the spine or hinging at the waist to stoop awkwardly. “Hunching” is the avoidance of maintaining leg strength and range of motion.

“Look out at Horizon” = “Eyes on your Eyebrows”
This cue refers to sighting outward not downward at the floor below you. After exercisers assure themselves the floor is still where they last saw it, the head and eyes needs to return to a neutral and healthy position. Exercising with your head down is not favorable to C7.

“Figure 8”
This cue refers to cyclical continuous oscillations of upper body that integrate with lower body movements. The shoulders initiate actual movement at the hips or feet when the body is knitted together like a symphony and the core unites the limbs in refined movement.

NinasLAFschedule

2009-12-09T19:04:00.000-08:00

Monday Monterey Park yoga 9:45 a.m.

Monday Monterey Park yoga 8:00 p.m.

Tuesday Arcadia bodyworks 9:45 a.m.

Tuesday Monterey Park pilates 7:00 p.m.

Wednesday Arcadia Pilates 8:00 p.m.

Friday Pasadena Step 8:30 a.m.

Saturday Monterey Park step 8:30 a.m.

Saturday Monterey Park bodyworks 9:45 a.m.

At 12% Bodyfat: What does Nina Eat?

2009-09-19T21:03:00.001-07:00

At 12% Bodyfat: What does Nina Eat?

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At 12% bodyfat: What does Nina Eat?

2009-09-19T20:17:00.000-07:00

I constantly get asked "What do you eat?" "Are you a vegetarian?" "Are you really strict?" "You must eat really healthy!" It is just such a mystery to most people who meet me how a female can look muscular and defined and still actually eat anything at all.

My view of my own regimen is that I essentially follow the food pyramid (how dull) but in a creative way. I am an avid snoop in most Asian Markets, but like Greek, and Middle Eastern foods and ingredients.

I drive from gym to gym teaching classes and am very active all day. So, it is not practical to eat large amounts all at once. I eat throughout the day similar to what is recommended to diabetics. It keeps the blood sugar level and avoids triggering the bodies compulsiveness to store/hoard fat in case of future famine.

We live in an era of over abundance. That means we have access to everything and anything 24/7. I eat strategically as the author of "Die Fat or Get Tough" lists as the difference between the overweight and the fit. Overweight people are indulging frustration, sadness, loneliness, and feelings of inadequacy. I experience loneliness, frustration, sadness and feelings of inadequacy but do not want to be overweight.

If I am lonely, frustrated, sad and feeling inadequate, why would I want to add to my problems!? So I put fitness first and chose my foods appropriately.

So, what do I eat? I intentionally target an array of foods and rotate them. I think everything is game; i.e canned, dried, fresh, frozen and prepared. I favor baby carrots and soy milk for car snacks. I buy whole grain crackers and nato (fermented soy beans.)

We rotate all the meats at dinner time and take turns making dinner. That means pork, chicken, beef, salmon, tilapia, white fish and tofu. Eggs are great!

Salads contain a rotation of 8+ ingredients. That includes red cabbage, onions, red onions, green peppers, jalapenos, garbanzos, parsley, mint, arugala, basil, ginger, garlic. We rotate the vinegars. That would be rice vinegar, red wine vinegar, balsamic, white vinegar. We rotate and mix olive oils, canola oil, sesame oil and others.

We have wine or beer with dinner. We rotate the starches: potatoes, noodles, rice, and bread.

I buy the medleys with carrots, cauliflower and carrots. I buy the frozen medleys with carrots, peas, corn and green beans. We rotate the potatoes, white, brown, red, sweet potatoes. We rotate the rices brown rice, basmati rice, long and short grain.

I buy nut mixes and mixes of dried fruits.

The trick is to get a little of all the foods, not too much of any one thing. (duh.) You play the ratios against each other. How do you get legumes, nuts, fruit, vegetables, milk products, meats and starches all into a week if you fill up on 2 categories. You can't! You have to eat a little of everything and be very creative about it. A lot of diets keep you from eating certain foods or groups of foods, because you "CAN'T HANDLE THE TRUTH!" They think they can't get you to stay under a caloric limit if you have too much freedom. Maybe they are right. But personally managing freedom intellligently IS the challenge. You can't eat too much of anyone category or individual food if you intend to hit all the food groups and rotate all the kinds of foods in that group.

I eat yogurt almost every morning and every night for dessert. I put half and half or evaporated milk in my coffee and never sugar.

I eat only if I am hungry and stop when I am full.

We favor Korean, Japanese, Chinese and Vietnamese restaurants. We eat pizza from a healthy place called Purgatory Pizza up to three times a month. We order Tacos from El Michoacan. I like the Sopes.

We shop at Trader Joe's. Food For Ledss, Cost Co, Vons, Ralphs, Jons, The Vietnamese Market on Sunset, The Korean Market in J-Town. We rotate the shopping.

And I avoid supplements, because they just make people you will never meet very wealthy. Eat real food, shop and cook.

Get enough exercise. Don't OVEREAT. Don't drink sugared drinks! Eat a balanced array of foods that includes many cultures ingredients. Plan ahead - always carry healthy snacks! Use your head. Good Luck!

12 Surgeries and still Ticking

2009-08-28T17:01:00.001-07:00

12 Surgeries and still Ticking

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Meet Stuart McGill Spine Biomechanic Professor

2009-07-05T12:54:00.000-07:00

http://www.associatedcontent.com/rss/recent_51.xml

NinasNeck Rescue from the Surgeons Blade

2009-06-27T15:03:00.000-07:00

Nina’s Neck: An extremely Anecdotal Tale!
(For Mary’s boyfriend)

Originally I was struck by a Honda Civic with a drunk at the wheel while riding my Yamaha 250cc Motorcycle at Main and Rose in Venice California. I was 20 years old and a year into a bodybuilder’s 6 day split routine. (1983)

I thought I only injured my right arm and leg. I had shattered all 3 bones in my right arm, torn out the bicep and destroyed the radial nerve. My right Femur had a butterfly fracture. I had 11 surgeries to paste it messily back together. Plus- Trauma to the neck wreaks havoc 15-20 years down the line.

As a senior in engineering at CSU Northridge I suddenly could not turn my head from stress, or so I thought. (1988) I saw chiropractors for the first time. Once as a teenager I was adjusted by Franco Colombo in his Westwood Blvd offices near Pico. My mother had found him somehow.

I got by with chiropractic assistance until about 1998. Then I severely bulged L5/S1. I was laying on the couch and the dog wanted to go out. Lazily, I twisted my upper body around to extend my hand to the door knob of the front door. That finished me off. So, aerobics instructor is done in by a dog and a couch.

It took a month for me to convince Healthcare Partners that my spine was impaired. I was so flexible I was passing their mobility tests with flying colors so it could only be a muscle spasm according to them. Finally I told them my bladder was no longer emptying. I was manually compressing it by digging my fist into my abdomen when using the “ladies.” They scheduled me for surgery the next Monday. That was April 1^st, 1998.

I had completed the Yogafit Training in Hermosa Beach with Beth Shaw just prior to this incident with my L5/S1. I had been experiencing nagging nerve pain down my left leg for over 3 months prior. Even the tip of my big toes was numb at a few moments. I imagine that is the far end of the sciatic nerve path.

An Armenian surgeon did a perfect job of a laminechtomy/discechtomy. My hospital stay was flawless. I was teaching yoga 10 days later avoiding full plow. I returned to step aerobics after the advised 8 week wait.

I always had discomfort in my neck for plow and headstand. I avoided headstand. Something seemed compressed. I started having pain down my arms, numbness in my thumbs and waking during the night for neck pain.

An MRI showed my spinal cord compressed to the shape of a smiley faces grin. The same Armenian guy in Whittier said I needed surgery before the week was over or I risked sitting next to Christopher Reeves in a chair. My girlfriend’s husband was the bass player for the Band War and he was a quadriplegic from the same level of the cervical spine. My girlfriend was a24/7 nurse starting 7 days after their wedding.

I went to Cedars Sinai for a 2^nd opinion.

A younger surgeon said I did not need surgery that it would be a terrible mistake. He sent me to a physical therapist that said I needed traction. This doctor then ignored any calls from my chiropractor or from me. I never saw him again.

My chiropractor demonstrated manual traction with me laying flat. My chiropractor is a slightly built Argentinean. I asked my ex-power lifter boyfriend to do what the slightly built guy did to my neck fearing liability and carrying the overhead of a Pasadena office behind Vrohman’s Books.

This was much more aggressive traction therapy. I had to ask for the release to be extremely slow. My neck would pull easily outwards and then I would experience total panic and discomfort as the traction w as removed! I could feel the encasement of my spine stretch and then going back to where it had been was really crazy weird.

So we started doing that only periodically.

I also slept in a cervical collar to keep my chin from burying into my chest as I curled up at night with my scapulas winged forward.

We built a new bed. I had a box springs and had plywood on that with a mattress. We got rid of it. Gene built a platform from Home Depot supplies. We put a thin layer of foam and a temperpedic knock off from Costco on top of that. I use a 3” diameter cervical pillow for my neck and nothing else.

I over hauled my neck “warm-up”. I used to introduce my yoga class with 4 neck side bends, some half circles and a few full circles (CW +CCW)

I started snaking the side bends, like Stevie Wonder and Ray Charles at the piano. I started forward and back head slides to promote strengthening of the muscles that retain the skull further back on top of C1. These can be called occipital muscles because they anchor on the base of the skull.

I read a book about the Feldenkrais Method. I took 4 days of intensive reformer training geared for instructors from an intelligent woman through Bally’s Total Fitness.

I realized all my activities including sleeping were characterized by chronic forward sliding of my head. I started manipulating my pelvic tilt and thoracic spine curvature, the orientation of my clavicle and scapula during walking, sitting driving and brushing teeth and washing dishes. I thought I would lose my mind because it was not going very well or anywhere very fast.

I saw a funky Korean Chinese medicine guy in Arcadia. He exclaimed that my C1 needed adjustment. I had seen several chiropractors since college and never had one mention C1. This Korean guy grabbed my head turned and tilted it oddly and then pulled. There was a loud pop that puzzled the bejeebers out of me. Then my neck felt much better! I was able to do headstands without pain. Very weird, but great!

I became a headstand fanatic.

I witnessed a wrestler doing vigorous neck strengthening by leaning on his head and rolling forward and back, side to side and round and round! These are movements not in Bikram or Yogafit and definitely taboo in the group exercise arena! I thought – “Brilliant!”

I saw a BodyWeightCulture.com Video Contest entry where the young guy did these same rolling movements against a wall in HEADSTAND!!! Even better.

http://www.youtube.com/watch?v=FjxygESNBHA

Here is one guy demonstrating neck strengthening. I can’t find the one where a guy does rolling head movements in headstand.

Found it!

http://www.youtube.com/watch?v=LyB2aBAG7fI

http://www.youtube.com/watch?v=3bf8VyLfTAA

I think that is all the pieces of what I did to retrieve my neck from sliding into bedlam and needing surgery. I believe my bulges were 8 cm at C4 and C5.

But the bottom line is traction creates space vertically. Redesigning your carriage allows shifting back from sliding forward. Sleeping carefully is training the neck back to a healthy alignment as opposed to a pinched stack of bulging discs.

You really have to do this kind of thing yourself. Paying for 30-60 minutes of assistance from a service provider even daily does not address that the neck is in play 24/7.

Oh, and I spent $200 on a traction device that you can borrow. But it really just relaxes the chronically tense muscles. Gene had to pull strongly on my skull to actually get lengthening. Then I had to retrain my use of the neck and head to prevent sliding back to where the problems lay waiting.

Hope that helps!

Nina

See my videos too!

YouTube.com/NinasNiche

An Overview of Sloth & Gluttony

2009-06-21T02:45:00.000-07:00

I was not raised in a religion. However the seven deadly sins include Sloth and Gluttony. I think with the United States statistics at 60% obese and 10% of that group morbidly obese, there might be something to the WARNING!

The industrialization and now the computerization of society has created the dearth of the height weight proportionate. Zig talks about the Death of Free Speech. I guess I mull on the passing of the normal weight adult.

It does not work satisfactorily to eliminate ALL physical activity out of daily life. Compound the removal of exertion with the hyper-availability of low nutrient foods high in fat, sugar and salt and you get a lot of people that wish they only had a "muffin top" hanging over their waist band.

Women around 5 feet in height should NOT weigh 200 plus pounds.

When it comes to body weight, you can't declare bankruptcy and get a fresh start. Once the excess weight piles high, it's a long road back. It takes determination, focus and perseverance in the face of chaotic busy lives and too many responsibilities. Its a TOUGH road.

You want a short cut? of course you WANT IT. HOWEVER IF anyone offers you a short cut for $39.99 or several easy payments. RUN! And take your money with you.

How's that for a first rambling internet blog?

Nina 6-20-2009