Life with ALS – Podcast Ep. 17

Life with ALS – Podcast Ep. 17


Welcome to the 17th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we speak with Lynne Nieto, wife of Augie Nieto, and co-founder of Augie’s Quest. Their mission is to find a cure for ALS. Lynne educates us on what ALS is, who it affects, and how you can help find a cure for this debilitating disease.

Text AUGIE to 44-321 to help show your support for this great cause. 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – Life with ALS – Podcast Ep. 17

Introduction

0:01

Lynne Nieto, of Augie’s Quest, Joins the Show

Begins at 1:12

What is ALS?

Begins at 1:28

Who Does ALS Affect?

Begins at 2:22

Who is Augie Nieto? What is Augie’s Quest?

Begins at 3:45

Augie and the Fitness Industry

Begins 4:33

Life Before the Diagnosis vs. After the Diagnosis

Begins at 5:44

About the ALS Therapy Development Institute

Begins at 6:17

How Does ALS Affect People Differently?

Begins at 7:05

How Does ALS Affect Families?

Begins at 8:37

The AT-1501 Drug

Begins at 10:32

How Does Humor Help?

Begins at 11:32

Intimacy and ALS

Begins at 13:11

How You Can Get Involved

Begins at 14:10

Actionable Advice

Begins at 14:43

Outro

Begins at 15:53


Recommended Podcast Episodes 

Grilled Fish Tacos from Puesto

Grilled Fish Tacos from Puesto

“One of our goals with every new dish that we create is that we want to make an impact with big bright flavors but we also want our guests to leave Puesto feeling great.  We feel that cooking with great quality fresh produce and ingredients is the only way to achieve that.”

Executive Chef Katy Smith

Puesto

Grilled Fish Tacos with Melon Salsa from Puesto

Ingredients

For the Habanero Crema

  • 1 Habanero
  • 2 cloves of garlic, in their husks
  • Kosher salt
  • 1 tablespoon honey
  • 2 tablespoons of ripe avocado (about ¼ each)
  • 1 tablespoon Mexican Crema
  • 1 Tablespoon fresh lime juice
  • ¼ cup olive oil

For the Melon Salsa

  • ½ cup Ripe cantaloupe, cut into ¼ inch cubes
  • 1/3 cup Roma tomatoes, cut into ¼ inch cubes, about 2
  • 1/4 cup diced Red Onion
  • 1 bunch cilantro
  • Kosher salt
  • 1-2 Limes
  • 1 Serrano chile

To Plate

  • 8 corn tortillas
  • 1 tsp olive oil
  • 1 lb fresh white fish cut into 8 pieces
  • Kosher salt
  • Shaved Red Cabbage
  • 1 ripe avocado
  • Lime wedges for serving

Method

Step 1:

For the Crema

  1. Heat a dry skillet over medium heat.
  2. Add the garlic and habanero to the skillet.
  3. Rotate frequently until the habanero is golden brown on all sides and the garlic is brown and softened.
  4. The habanero should take about 5 minutes, the garlic should take about 12.
  5. Allow the garlic to cook until handleable and remove the skins and discard. Remove the stems of the habanero.
  6. Add the garlic, habanero, honey, crema, avocado, and lime juice to a blender jar along with a pinch of salt.
  7. Start the blender.
  8. Slowly stream in the oil through the top of the blender until combined.
  9. Taste and add more seasoning if necessary.
  10. Allow to cool completely.

Step 2:

For the Salsa

  1. Cut the tomatoes, cantaloupe, and red onion.
  2. Chop cilantro.
  3. Mince the serrano.
  4. In a mixing bowl combine the melon, red onion, tomatoes, 1 tablespoon of cilantro, the juice of 1 lime, a pinch of salt, and about 1/3 of the serrano.
  5. Taste the salsa.
  6. Add more salt if needed, and add more lime juice and serrano if desired.

Step 3:

For the Tacos

  1. Set a large skillet over medium heat. Add 1/2 tsp water.
  2. Add tortillas to pan, about 4 at a time and cover to warm the tortillas through.
  3. Heat the remaining tortillas adding another ½ tsp of water.
  4. Transfer warmed tortillas to a cloth or foil and wrap to keep warm.
  5. Drop oil onto skillet. Place portioned fish in and sprinkle with salt.
  6. Cook for 1 1/2 minutes. Flip and cook 1 more minute depending on the thickness of the fish.
  7. While the fish cooks, place tortillas on plates. Place the fish on top tortilla.
  8. Garnish the fish with a slice of avocado and cabbage. Lightly spoon the habanera crema over the fish. Top with melon salsa over the habanero crema.
  9. Serve with lime wedges.

Yields 8 tacos. 

To view all locations and hours of operation, please visit http://eatpuesto.com/locations/.


Featured Recipes

The Basics of Health, Fitness, and Nutrition – Podcast Ep. 16

The Basics of Health, Fitness, and Nutrition – Podcast Ep. 16


Welcome to the 16th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with a doctor named Bobby, a dietitian named Candy, and a personal trainer named Mark(y). (I may have added the “y” just to keep things consistent.)

All guests are experts in their field and share their knowledge with us on the topics of health, nutrition, and fitness. This episode may be all about the basics, but it’s anything but boring.

Stick around to the end of the episode for a special announcement (Hint: you may win something pretty cool!)

This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – The Basics – Podcast Ep. 16

Intro    

Begins at 0:01    

**Part 1 – Health** 

Dr. Bobby Davari (of Kaiser Permanente Orange County), Joins the Show 

Begins at 1:00   

How Do Doctors Determine Health? 

1:17 

How to Keep Blood Sugar from Spiking 

4:10  

The Waist-to-Hip Circumference: Truth or Fiction? 

5:55 

Is “Skinny Fat” Really a Thing? 

8:45 

Does Fat Help the Body at All? 

10:35 

What Are Some Simple Things Listeners Can Do to Improve Their Health?  

11:47 

**Part 2 – Nutrition** 

Candice Maher, RDN, (of Kaiser Permanente Orange County), Joins the Show 

13:56 

How Many Calories a Day Do You Generally Need?  

14:15 

Can You Eat Whatever You Want If You Stay Within Your Caloric Limits? 

15:48 

How Much Does It Matter to Cut Out Soda and Fruit Juice When It Comes to Dieting?  

16:28 

Are Natural Sugars (Like from Fruit Juice) Healthier for the Body? 

18:32 

What Are Some of the Most Important Things Our Listeners Should Know About Improving Their Nutrition 

20:29 

**Part 3 – Fitness** 

LA Fitness, Personal Training Director, Mark Joseph de Guzman, Joins the Show 

22:27 

What Are Some of the Differences Between: Bodyweight, Selectorized and Free Weight Training?  

23:08 

What Should Beginners Begin With? 

24:07 

Do You Need to Strength Train and Cardio Train to Achieve Results? 

25:04 

What’s Involved in a LAF Fitness Assessment? 

27:34 

How Many Times Should You Aim to Work Out?  

28:41  

How Many Rest Days Should You Give Yourself? Should You Still Keep Active on Rest Days? 

29:33 

What Are Some Basic Things Our Listeners Should Take Away About Fitness?  

30:29 

Outro (AND SUPER EXCITING ANNOUNCEMENT!!)  

 30:57  


Recommended Podcast Episodes 

AAT: Ep. 38 – How Can I Maintain My Muscle?

AAT: Ep. 38 – How Can I Maintain My Muscle?

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Morgan C., gives her expert advice on how to properly maintain muscle mass.


Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

8 + 11 =

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.


Recommended 'Ask A Trainer' Videos

The Top 10 Most Popular Exercises and How to Perform Them Properly

The Top 10 Most Popular Exercises and How to Perform Them Properly

Instead of thinking of this as your one-stop-shop gym guide, think of it as an intro to some of the top most popular exercises, and how to perform them properly. Once you have a handle on the basic exercises below, try out some of the advanced alternatives to step up your exercise game!

#1 Burpee

  • Muscles Targeted: Arms, chest, quads, glutes, hamstrings, and abs.
  • The How-to:
    • Begin in your basic neutral standing position.
    • Bring your palms to the floor while simultaneously squatting down.
    • Kick your legs back to a plank position.
    • Immediately bring feet back to squat position.
    • Push yourself upward into a jump and repeat.
  • Advanced Movement: Once you’ve mastered the basic burpee, you can increase the level of difficulty by trying a burpee with a pushup. Perform the same moves as a basic burpee but add a pushup before bringing your feet back into the starting squat position and jumping upward.

#2 Bodyweight Squat

  • Muscles Targeted: Quadriceps, glutes, adductors, calves, hamstrings, hip flexors, and abs.
  • The How-to:3
    • Begin with your feet slightly wider than your hips. Your feet should be slightly turned outward, only about 5 to 20 degrees.
    • Keep your head facing forward, don’t tilt it back or tilt it forward.
    • Push your hips backward and bend your knees. Keep your weight in the back of your heels. You can test this by wiggling your toes. If you can, you are balanced correctly.
    • Keep your spine in a neutral position and make sure your knees don’t go past your feet.
    • Once your hip joint is lower than your knees, push yourself back up to your original standing position. Squeeze your glutes at the top for some extra muscle building.
  • Advanced Movement: Once you’ve mastered the basic bodyweight squat, you can increase the level of difficulty by trying a weighted squat or barbell squat. Your form should remain the same, but now you’ll have the weight of a barbell resting on your shoulders. It might be best to start off on an assisted squat machine, if not, and you’re a beginner, try having a friend or fellow gym-goer spot you.

#3 Lunges

  • Muscles Targeted: Glutes, hamstrings, and quadriceps.
  • The How-to:
    • Begin in a neutral standing position. Bring one leg forward, about 2 to 3 feet, and bend both knees.
    • Your forward leg should not bend past your knee. Keep at a 90-degree angle.
    • Push off with forwarding leg to return to neutral standing position. Switch legs and repeat.
  • Advanced Movement: Once you’ve mastered the basic lunge, you can increase the level of difficulty by trying a weighted side lunge. Grab a set of dumbbells and lunge to the side of your body. This helps work the inner thighs too!

#4 Plank

  • Muscles Targeted: Abdominals and back muscles.
  • The How-to:
    • Lie on the floor or an exercise mat with your stomach facing down and elbows tucked under your shoulders. You should be resting on your forearms with your arms facing down.
    • Tighten your abdominal muscles. Push your heels out. Your feet should be balanced by your tiptoes.
    • Push yourself up onto your forearms, much like you would in a push-up position.
    • Keep your neck in neutral alignment with your spine.
    • Hold for as long as possible before lowering yourself back onto the floor.
  • Advanced Movement: Once you’ve mastered the plank, you can increase the level of difficulty by trying a side plank. Instead of assuming a pushup position, lay on your side and push yourself up off the ground, balancing on your forearm and the side of your foot. Hold for as long as possible. Once finished, switch sides.

Shown: Advanced movement. Side plank. 

#5 Bench Press

  • Muscles Targeted: Chest, front shoulders, triceps brachii, and back.
  • The How-to:
    • Begin by lying on the bench with your eyes directly underneath the bar.
    • Grab the bar with a medium grip, include your thumbs around it.
    • Straighten your arms upward, un-racking the bar.
    • Bring the bar to your mid-chest and press back up to the beginning position with straight arms.
    • Safety tip: It’s always smart to have a spotter when performing a bench press. In case the weight gets too heavy, you have someone who can help safely return the bar to the rack.
  • Advanced Movement: Once you’ve mastered the basic bench press, increase the level of difficulty by increasing your weight. Always make sure you’re not pushing yourself past your fitness level, to prevent potential injury.

#6 Kettlebell Swing*

  • Muscles Targeted: Hips, glutes, hamstrings, lats, abs, shoulders, pecs, and grip.
  • The How-to:7
    • Stand tall with feet shoulder-width apart holding the kettlebell in a firm grip.
    • Squat down while simultaneously swinging the kettlebell through your legs.
    • Stand up and swing the kettlebell forward, making sure you keep your grip firm.
    • The kettlebell should not come higher than the face/chin level for a basic kettlebell swing.
  • Advanced Movement: This exercise is pretty great as is. Trying variations of this move could potentially do damage to your shoulders, so for safety reasons, we recommend sticking to the basics on this one.
  • Disclaimer: *Not all LAF clubs have kettlebells.

#7 Lat Pulldown

  • Muscles Targeted: Latissimus dorsi (back), biceps and forearm.
  • The How-to:
    • Stand tall and grab the bar while simultaneously sitting down on the bench. Your arms should be in a “V”-shape.
    • Keep elbows pointed down. Pull the bar down towards your chest, squeezing your lats (back muscles).
    • Lower the bar to your chin or slightly below.
  • Advanced Movement: Once you’ve mastered the basic lat pulldown, increase the level of difficulty by increasing your weight. Always make sure you’re not pushing yourself past your fitness level, to prevent potential injury.

#8 Russian Twist

  • Muscles Targeted: Abdominals/obliques.
  • The How-to:
    • Sit on the floor and place your feet under something weighted or use a workout partner to help hold your feet in place.
    • Bend your body back slightly and twist/rotate from side to side.
  • Advanced Movement: Once you’ve mastered the basic Russian twist, you can increase the level of difficulty by balancing your feet off the ground or holding weights when you twist.

#9 Leg Press

  • Muscles Targeted: Quadriceps, calves, glutes, hamstrings and hip adductors.
  • The How-to:
    • Sit on machine with head and back on padded bench.
    • Please your heels flat against the footplate. Your feet should be about hip-width apart. Make sure your knees aren’t inward or outward. They should align with your feet.
    • Carefully release the assist handle, making sure you have the appropriate weight on the machine beforehand and bend your knees towards your body.
    • Push away, back to starting position. Repeat.

#10 Curl

  • Muscles Targeted: Biceps.
  • The How-to:
    • Stand tall with a dumbbell in each hand.
    • Keep elbows close to your body with your palms facing outward.
    • Curl weights upwards towards your shoulders while contracting your biceps.
    • Lower back to starting position. Repeat.
  • Advanced Movement: Once you’ve mastered the basic bicep curl, increase weight for a more enhanced burn.

Sources:

  1. Dima, et al. “Five Reasons Why Burpees Should Be Your Favorite Exercise.” 12 Minute Athlete, 27 Nov. 2012, 12minuteathlete.com/burpees-are-awesome/.
  2. Rail, Kevin. “Muscles Targeted While Performing Squats.” COM, Leaf Group, www.livestrong.com/article/328228-target-muscle-area-for-squats/.
  3. Ardison, Staci. “How to Squat Properly – A Step-By-Step Guide.” Nerd Fitness, 7 Dec. 2018, nerdfitness.com/blog/strength-training-101-how-to-squat-properly/.
  4. Farley, Ashley. “What Muscles Do Lunges Target?” COM, Leaf Group, www.livestrong.com/article/439335-what-muscles-do-lunges-work-out/.
  5. Lowis, Steven. “Muscles Contraction During Plank Exercise.” COM, Leaf Group, www.livestrong.com/article/520533-muscles-contraction-during-plank-exercise/.
  6. Reifkind, Tracy. “Swing For The Fences: Kettlebell Training-Burn Fat And Build Muscles!” com, Bodybuilding.com, 27 July 2018, www.bodybuilding.com/content/swing-for-the-fences-kettlebell-training-burn-fat-and-build-muscle.html.
  7. Vennare, Jen. “How to Do the Perfect Kettlebell Swing.” Greatist, Greatist, 10 July 2017, greatist.com/move/how-to-do-the-perfect-kettlebell-swing.
  8. Cespedes, Andrea. “What Muscle Does the Lateral Pulldown Work?” com, 21 Nov. 2017, livehealthy.chron.com/muscle-lateral-pulldown-work-8582.html.

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