Daily Independent (Ashland, KY)

Local News

November 3, 2013

Local advice expert offers advice for getting healthy

ASHLAND — While most would like to improve their physical fitness, doing so can be a difficult battle, if for no other reason the confusing and often contradictory information about how to go about doing so.

But according to Eden Roach, a National Physique Committee bikini competitor, certified personal trainer and kickboxing and boot-camp teacher who is qualified in nutrition as well,  getting healthier and shedding pounds doesn’t have to be complicated.

The key? “Get started,” she said.

 “Be creative. Go to the park with your kids instead of the mall. Mow the grass, or take a walk. But start moving.”

Roach — who teaches various fitness classes and offers nutrition plans for athletes and others through her “Barbells N Bombshellz” group that meets at Ashland Pro Fitness — demystifies diet as well.

“We need to avoid anything that is processed,” she said. “Anything that is white, refined, carbohydrates, then cut it out of your diet. Good carbohydrates such as whole wheat and oatmeal are what we need to focus on.”

 Her experience has taught her to be careful and consistently check the labels of food. Even the number of ingredients in a food is a factor, Roach said.

“I try to keep it down to two, or not more than four. If whole-wheat bread has 10 ingredients, then that is a lot of extra stuff that your body doesn’t need.”

Roach said she has always been conscious of her health and remembers lifting weights with her father when she was 12. She does admit her own level of fitness has seen some fluctuation, most noticeably after the births of her two children.

But, while the demands of work and other social concerns can take away from a person’s time to commit to fitness, Roach said she advises people to not give up. It is important to set goals — even if they are modest  in the beginning — and not give in to the deception of immediate gratification, she said.

“Forget the scale,” Roach said. “A lot of people watch it to see what they have lost, but just give it time and don’t worry about the scale.”

The things she said she encourages people to focus on are increasing their activity levels and improving their diets. Muscle, she said, requires some time to build up and during that time the actual weight lost isn’t as drastic. And weight loss is deceptive, she said.

“The goal is overall fitness. We focus on strength and muscle tone. One pound of fat and one pound of muscle is still just one pound. The pound of muscle is just denser and shapelier, and a whole lot healthier.”

Conventional fitness science of the past focused more heavily on cardiopulmonary exercise such as stationary bikes, but Roach said cardio takes a less important role than strength training. “Muscle burns fat,” she said. “You need to train for strength and endurance, and cardio alone won’t yield the results that you ultimately want.”

And, along those lines she pointed out a major misconception among women that if they lift weights then they will get “bulky” or somehow look less shapely. “Muscle tone is what gives us shape,” she said. “It requires a huge amount of specific training to achieve the size of a female body builder. Strength and tone on the other hand is something every woman should want.

“You have to develop determination and commit yourself to the whole package,” Roach said. “You could come in and take classes, but if your daily diet isn’t right then you aren’t going to reach your weight loss and fitness goals. And if your diet is right but you don’t get the right amount of exercise, you will lose some weightbut you still won’t be able to reach your goals. But you can reach your fitness goals by doing both. And, as you progress, you will discover that the same level of effort actually increases the results you see. “

The members of the classes Roach teaches cover a wide variety of ages and fitness levels. The exercises they do, from kickboxing to the “Mommy and Me” classes, can be adjusted to accommodate anyone, she said.

The key is to keep the proper form throughout the ranges of exercises and weight lifting, Roach said. Weights can always be increased, but if the exercise isn’t done properly then the results aren’t as effective.

“You always need to push yourself,” she said. “But you have to push properly and safely to get the best results.”

Roach has a Facebook page, Barbells N Bombshellz, where she offers encouragement and seeks feedback.


Text Only
Local News
  • 0416explosives0166 copy.jpg UPDATE: U.S. 23 reopened; explosives eliminated

    More information on the U.S. 23 closure from the the Kentucky Department of Highways.

    April 15, 2014 1 Photo

  • 0415amy4.jpg Local family in midst of marathon tragedy

    Today marks the one-year anniversary of the Boston Marathon bombings that shook the world.

    April 14, 2014 3 Photos

  • Boyd Democrats take floor at Elks

    Boyd County Democrats met at the Elks Lodge for a matchup between candidates for two of the hottest primary races in Boyd County: sheriff and judge-executive.
    The candidates, sponsored by the Boyd County Democratic Women’s Club, each took to the podium to face the crowd Tuesday night and discuss the candidacy and platforms for the race that is still over a month away.

    April 15, 2014

  • Shay receives 38 years for fatal shooting

    Casey R. Shay, 27, of Morehead, was sentenced Monday to 38 years in prison for the fatal shooting last year of Cassandra M. “Cassie” Owens, 21.

    April 15, 2014

  • 0416homegarden.jpg Space not problem with home garden

    Growing your own dinner is not a concept lost on Kenny Imel.

    April 15, 2014 1 Photo

  • Greenup court jumpstarts road repairs

    As part of the Greenup County Fiscal Court’s annual expenses, the court approved the first reading of an ordinance that allots up to $1.5 million for blacktopping damaged county roads.

    April 15, 2014

  • Nursing home reports drug theft to APD

    Woodland Oaks Health Care Facility, 1820 Oakview Road, on Monday reported the theft of 30 hydrocodone tablets from a secured area within the nursing home.

    April 15, 2014

  • Devices left from previous construction discovered

    All four lanes of U.S. 23 were shut down for nearly two hours Tuesday following the discovery of old explosives on a hillside rock cut.
    The devices apparently were left over from a previous construction project and were discovered by a crew working on the new Ironton-Russell Bridge, Russell Police Chief Tim Wilson said.

    April 15, 2014

  • Boyd walk to raise awareness of autism

    The differences in the nine children in Carla Malone’s classroom are striking.
    A few can talk, but some won’t make a sound and others jabber apparent nonsense sounds.
    There are playful children and those who keep to themselves. Some of the children can read and do other academic tasks. Schoolwork for others means matching pictures and doing exercises to develop fine motor skills, like learning to hold a pencil.

    April 15, 2014

  • Grimes outpaces McConnell in first quarter

    Democratic U.S. Senate candidate Alison Lundergan Grimes has again outpaced her likely Republican general election opponent, incumbent Mitch McConnell, in fundraising during the first quarter — but she remains well behind McConnell in total fundraising and cash on hand.

    April 15, 2014

Featured Ads
Seasonal Content
AP Video
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
AP basketball
SEC Zone