Holiday Workouts

December 17th, 2014    Posted in exercise, fitness, health, nutrition, personal training

During this time of year most people put their fitness workouts on the back burner.  This year you don’t have to.  I have created 2 workouts that are only 15 minutes long.  One workout is done with weights, the other workout is done with just your own body-so now you really have NO EXCUSES!

Take 15 minutes today to try one of these holiday workouts.  Your waistline will thank you!

 

Home for the Holidays Body Weight Workout

 

Calorie Busting Holiday Weight Workout

 

Enjoy and Merry Christmas!

 

 

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12 Days of Christmas Gifts Part 2

December 12th, 2014    Posted in exercise, fitness, nutrition, Uncategorized

For the last 12 days I have been listing health and fitness gifts you can give the loved ones on your Christmas list.  Today is Day 12.  Before I give you the 12th gift let’s recap the list.

Day 1-A cookbook for the at-home-chef in your life. I like all of Sandra Leecookbooks as well as Ina Garten new one-Make it Ahead. Betty Crocker also has a 1500 Calorie cookbook and a 3000 calorie cookbook that will wow you with all the great tasting recipes.

Day 2-This is the perfect gift for all the runners and outdoor walkers on your list. It holds your phone, money and has a hidden compartment for headphones. Find out more at www.theroosport.com

Day 3-A balance ball. This is the best tool to help strengthen your core, make exercises harder and it works your balance. You can find balance balls at most major retailers for under $25.00

Day 4-

Polar Loop Activity Tracker:

  •  tracks your activity 24/7 and provides guidance and motivation to reach your activity goals
  • Shows daily activity, calories burned, steps taken, time of day and activity feedback on 85 LED display,Plus monitors sleep patterns
  • Automatically syncs to free Polar Flow app and training community via Bluetooth Smart

You can find this activity tracker on www.amazon.com

Day 5-ANYTHING from Athleta or lululemon athletica
The clothes wash well, don’t shrink and look fabulous for a long time.

Day 6 and 7-Yoga mat and yoga toesox for the yogi on your Christmas list

Day 8-a foam roller. Foam rollers help stretch out tight / sore muscles

Day 9-The Ninja Blender. To make everything from your protein smoothies to homemade “ice cream” !

Day 10-Give your loved one a gift card for a massage. Massages are not only relaxing and helps relieve stress (did you know stress will make you gain weight!) but it will help ease sore muscles and joints.

Day 11-jewelry that motivates you

http://www.designsthatmoveyou.com/

And last but not least DAY 12-

A gift card to Body Works, www.bodyworksprescott.com whether it’s for classes, a membership or personal training.

Give the gift of health this year to your loved ones.

 

Merry Christmas!

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12 Days of Christmas Gifts

December 4th, 2014    Posted in exercise, fitness, health, nutrition

With Christmas right around the corner, I thought I would put together a list of all my favorite items.  We are on Day 4 of our 12 Days of Health and Fitness Gifts.  I hope you have been able to use some of the gift ideas for the fitness fanatic on your list.

 

To recap:

Day 1-My favorite cookbooks.  Make it Ahead by Ina Garten, All of the Semi-Homemade Cookbooks by Sandra Lee and Betty Crocker has a 1,500 calorie a day cook book.

Day 2-Roo Sport-the perfect gift for a runner or outdoor walker.  The Roo Sport holds your phone, credit card and more.  You can buy it at www.roosport.com

Day 3-A stability ball.  Everyone needs a stability ball.  It helps you build a stronger core, work on balance and can make a basic exercise seem a whole lot harder.

Today on Day 4 I give you the Polar Loop Activity Tracker:

  •  tracks your activity 24/7 and provides guidance and motivation to reach your activity goals
  • Shows daily activity, calories burned, steps taken, time of day and activity feedback on 85 LED display,Plus monitors sleep patterns
  • Automatically syncs to free Polar Flow app and training community via Bluetooth Smart

You can find this activity tracker on www.amazon.com

To continue to see the rest of the 12 Days of Fitness Gifts like us on facebook at www.facebook.com/personaltrainingwithlisa.com

 

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Healthy Thanksgiving

November 20th, 2014    Posted in Uncategorized

Most people gain weight between Thankgiving and Christmas.  That really isn’t the issue, the issue is most people that gain the weight between the holiday seasons don’t take it off and it just keeps accumulating until one day you wake up and wonder how you gained 30lbs.

Here are some tips to keep you healthy this Thanksgiving while still enjoying your favorite foods.

1.  Check out the buffet line before getting in line.   By checking out the food first you know what you want to put on your plate

2.  Pick your favorite Thanksgiving food and put that on your plate first.  (Mine is my mom’s stuffing….yum) Then look over the buffet table and think to yourself-what do I not really care if I eat?  (Mine is bread)  Whatever it is you decide DON’T put that on your plate.  I would rather eat 2 helpings of my mom’s stuffing then a piece of bread.  So decide where you want to “spend” your calories and where you don’t want to “spend your calories”

3.  Put something green on your plate.  Salad, brussel sprouts….something green to help get in your veggie count for the day.

4.  Don’t eat the pie crust.  Most of the calories in pie comes from the crust so if you want to have 2 pieces of pie, just don’t eat the crust and you will save yourself some calories.

I hope these tips will help you enjoy Thanksgiving and still have you fitting into your skinny jeans for Black Friday Shopping!

 

Happy Thanksgiving

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5 Ways You Can Make Supper Time Easier

November 13th, 2014    Posted in health, nutrition, personal training

The dreaded question, “What’s for supper?” as you look in the fridge and realize you don’t have anything to make or look at the clock and realize it’s already 6:30pm and you are too tired to make something so you pile in the car and go to the closest restaurant.  If that is you, these tips will help you to stop going out to eat and start eating at home.

Research has shown us that people who eat at home eat fewer calories per day then those people who eat out.  Most people eat out during the week because they don’t know what to cook at home or they don’t have the ingredients.  With a little bit of planning you can make supper at home quickly while saving yourself calories and money.

1.  Plan ahead.  Take 30 minutes 1 day a week and figure out what you are going to make each day.  Then write out your grocery list and go to the grocery store and buy what is on the list.  Now you have everything you need to make your meals.

2.  Make meals that will give you leftovers to eat for another night.  Examples-chili, chicken noodle soup, lasagna.

3. Use your crockpot.  Put some chicken broth in your crockpot and your protein, turn it on and it cooks while you are working.  A favorite at my house is shredded chicken.  Once you cook it you can use the shredded chicken in many different ways.  You can use it in tacos, sandwiches, on salads, in pasta…etc.

4. Buy precut veggies.  This will save you time when cooking, just open the bag and dump.

5.  Get your kids invovled.  Kids are more likely to eat healthy foods if they help prepare them.

 

Here is a quick and healthy recipe you can make in your crockpot:

From: Kraft Foods

2-1/2 lb.  boneless beef chuck roast, cut into 1-inch chunks
1/4 cup  A.1. Dry Rubs Garlic & Classic Herb
2 lb.  red potatoes (about 6), cut into 1-inch chunks
8 large  carrots, cut into 1-inch-thick slices
4 cloves  garlic, minced
1 can  (14-1/2 oz.) fat-free reduced-sodium beef broth
1/2 cup  Zesty Italian Dressing
1/3 cup  flour
1/3 cup  water

 

TOSS meat with Dry Rubs; place in slow cooker. Add all remaining ingredients except flour and water; stir gently. Cover with lid.

COOK on LOW 8 to 9 hours (or on HIGH 4 to 5 hours).

MIX flour and water until blended. Add to slow cooker; mix well. Cook, covered, on HIGH 15 min. or until sauce is slightly thickened.

Slow-Cooker Beef Stew recipe

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Halloween Tips and Tricks

October 30th, 2014    Posted in exercise, fitness, health, nutrition

Happy Halloween!

Halloween marks the unofficial start of the Holiday eating season!

Here are some tips and tricks you can use this Halloween to keep you in your skinny jeans.

Halloween Tips and Tricks

If you want more tips and tricks like us at www.facebook.com/personaltrainingwithlisa

Enjoy!

 

 

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Inches, pounds, % of body fat lost…etc

October 24th, 2014    Posted in Uncategorized

How do you measure weight loss?

There are many different ways to measure weight loss from very complicated ways only a medical professional can administate to weighing yourself on a scale.  Today I’m going to list the ones I prefer and are the easiest to access.

1. Bioelectrical impedance analysis.  BIA is a commonly used method for estimating body fat.   BIA is considered one of the most reliable and accessible methods of screening body fat.  BIA measures the impedance or resistance to the signal as it travels through the water that is found in muscle and fat.  This analysis can tell you body fat %, water %, how much muscle you have on your body and your weight. You can find this equipment in fitness centers and medical offices.

2.  By how your clothes fit.  I know there is no number for this way, but it is a good indicator if you are losing weight or gaining weight.

3.  Take measurements via a measuring tape.  Take measurements at specific spots on the body every 4 weeks to see how many inches you are losing.  This is a great way to see fat loss.  The video below shows you how to take your measurements.

4.  A Scale.  A scale can tell you how much you weigh but it doesn’t tell you anything else.  It can’t tell you what your body fat % is, it can’t tell you how much muscle you have and it can’t tell you if you have lost inches or not.

How to take your body measurements

As you can see there are many ways to track your weight-loss.  The best method would be the Bioelectrical impedance analysis.  If your gym does not have one then stick with taking your body measurements.  Every 4 weeks you can see how many inches you are losing, plus if you are gaining lean muscle you will be able to see that.

 

 

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Who needs cardio equipment?

October 3rd, 2014    Posted in Uncategorized

Cardio is not one size fits all.  I would say 99% of my clients do not like to run and they tell me that right away.  I am not a trainer who thinks people need to run to lose weight.  There are so many other ways to get in your cardio for weight loss and heart health.  Also, if you live in a climate like I do, you don’t want to go running outside when it’s -50 below out!

Here is a list of very effective cardio workouts you can do without any cardio equipment and without running.

Boxing-burns about 247 calories per 30 minutes

Battle Ropes-burns about 82 calories per 5 minutes

Jumping Rope-burns about 10 calories per minute

HIIT Workout-burns about 300 calories in 20 minutes

As you can see all these workouts don’t require a ton of time or much equipment.  When you are looking at getting your cardio workout in, don’t be afraid to incorporate other types of workouts that are just as effective or more effective then running.

Get out there and try a new cardio workout today!

If you want to learn more about how you can incorporate these types of workouts into your routine contact me at ptwithlisa@gmail.com

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Greek Salad Mash-up

September 18th, 2014    Posted in Uncategorized

I have been trying out some new recipes lately and found one I had to share!

I call it the Tuna Greek Salad.  It is easy to make and very filling.  Here’s the recipe:

(I didn’t measure anything) Chop up some cherry tomatoes, cucumber, and olives.  Put them in a bowl.  Add 1 can of tuna, a sprinkle of feta cheese and a drizzle of olive oil.  Stir it up and enjoy!  This would be great in a pita too.

 

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5 Tips to Help You Stick to Your Diet

September 11th, 2014    Posted in Uncategorized

So many people start a diet and then stop the diet within months if not weeks of starting.  Here are 5 tips to help you stick to your diet so you can reach your goals.

1.  Stop calling it a diet.  A diet implies there is a stop date.  If you want to lose weight and keep it off, this is a lifestyle change.  Make small changes each week that you can implement into your lifestyle.  Example-drink more water, get more sleep, try a new food…etc

 

2.  Find an accountability buddy.  Whether it’s a spouse, friend, personal trainer…etc.  find someone who will hold you accountable and help you reach your goals.

 

3.  Find some kind of exercise that you like to do.  Some people like to run, others like to do yoga, and others like lifting weights.  Find something you like to do and do that.  Research has shown that if you find forms of exercise you like and do them, you are more likely to continue exercising once you have lost the weight.

 

4.  Try a new food.  Once a week try something you don’t think you like or have never tried before.  You just might find a new food you like.  You can also try cooking a food a new way.  Instead of steaming veggies, try grilling veggies.

 

5.  Give yourself a break!  The main reason people quit their “diet” is because they think they aren’t losing weight fast enough.  Remember this, did you put that weight on in 1 month?  NO, then why do you think you will lose it in 1 month?  A sustainable weight loss is 1 pound  a week, 2 pounds a week if you have  a lot to lose.  So, stick with it-remember is a lifestyle change.

 

 

I hope these tips help you stick with your weight loss goals.  If you want help with nutrition and exercise check out these programs at www.personaltrainingwithlisa.com

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