Fitness Tips from Trainer Beka Badila
We’re focusing on fitness and health this month. It’s so easy to get carried away with holiday parties, drinks and yummy desserts around this time so we’re giving you some ideas on how to implement some habits to take you through the New Year's.
LA trainer Beka Badila shares with us some of her healthy lifestyle habits and things you can implement in your daily routine. Beka also shared her simple 30 minutes on-the-go exercise at the end of the interview, which you can bring with you wherever you’re travling. An instructor at Speedplay and Sweat Garage AND Puma team ambassador, Beka’s classes are both challenging and effective.
Q: How did you get started as a trainer?
I’ve always been active so I just kind of fell into it. I grew up in DC, and played high school sports (tennis and swimming). Then I got my yoga and personal training certification in college. I started doing both personal training and group training classes at Virginia Tech.
I moved to LA in 2012 and I have private clients and also teach classes at Speedplay and Sweat Garage. It’s fun but also can be like a Tetris puzzle sometimes trying to figure out how to fit everything in.
Q: Have you had any major injuries?
No major injuries, but I actually just had an artificial valve placed in my heart this week. When I was born, I had a congenital heart condition (Tetralogy of Fallot), where there was a hole in my heart and also pulmonary valve that doctors had to repair. The repair was temporary. Doctors knew they'd have to eventually put in an artificial valve when I was older and well, that happened this year.
I was lucky though that I never had any restrictions with exercise. I never felt like a victim, though, with my condition. My mom was also a trainer and my family didn’t treat me like I was fragile so I didn’t live in fear of my condition or doing the things I wanted to.
Q: What is your philosophy on exercise?
My philosophy is to work out as soon as possible to get your metabolism going. I like working out early in the morning, but sometimes I can’t get always get to it right away with my teaching schedule, but I’ll do it the first chance I have.
The other important thing is to just keep moving. Make fitness a routine. What is honorable to me is for my clients to work at whatever level they’re at. I work with people with injuries too. Your body is so strong that it can adapt around the injury and disease. For example, I believe my heart is stronger because of the cardio that I do. Of course you also have to schedule in your rest days – 1 or 2 or 3 depending on the level of intensity you do that week, just for your muscles to rest and rebuild.
Q: What about your food and coffee philosophy?
I’m a fan of coffee before working out. It’s different for everyone, but I can have my coffee (black) before I work out. Since I do fasted cardio in the morning sometimes, the coffee does help.
With food, I’m always trying new food routines. I go with the flow. My philosophy is do and eat what feels good for you – in a healthy way. Protein is always important after a workout.
Q: What is really rewarding about what you do?
I love working with my clients. I love seeing their excitement when they do something they didn’t think they could. It’s great to connect to people in your classes to help them reach their goal. Sometimes it’s just about figuring out ways to help them keep going and giving them attainable goals. If you can’t sprint at a 7 on a treadmill, then give me a 4 or a 5. Or push-ups on your knees instead of a full push-up. Exercise is like a mental game with people, and you have to make it seem like it’s their idea. Sometimes it does take a bit of coddling in the beginning with some clients, but again it’s so gratifying to see them succeed.
I have clients with all types of goals – losing weight, strength training, building lean muscle, etc. Some have a more athletic background and some have a less of that background. I just need you to give me your personal best.
Q: What is fasted cardio?
Fasted cardio is basically burning off the stored fat in your body. You do this by exercising in a fasted state. Your body gets the energy for the workout from the stored fat instead of the immediate calories from food intake. So the best way to do it is when you first get up in the morning before you eat anything. Again, it can be different for everyone. Some people feel they need to have a little something before a workout.
Beka’s Workout on the Go!
This is an easy workout – around 30-40 mins, but you can add on to it. Incorporate whatever exercises you like. I like air squats, plank jakes, bicycles, burpees, push-ups, etc.
So you start with your 10 push-ups, 10 air squats, 10 bicycles, etc. You do one round if those, 10 reps for each exercise, and then repeat the entire cycle until you get to 100 reps total. You can also vary the pace – you can do 10 reps quicker or slower for endurance. It’s easy and effective and you can do it anywhere.
Be sure to do some dynamic stretches before and regular stretches afterwards.
Visit http://www.bekabadila.com/ for more info!