A Fit Thanksgiving

November 22nd, 2015    Posted in exercise, fitness, health, nutrition

 5 Tips for a Fit Thanksgiving

Thanksgiving is almost here!  What is your favorite Thanksgiving food?  Mine is the stuffing.  I don’t eat stuffing any other time of the year so when it’s on the Thanksgiving table I am all in!

Did you know Americans consume 4,000-8,000 just during Thanksgiving dinner.

Here are some tips to help you enjoy Thanksgiving without ruining your diet.

1. Eat breakfast on Thanksgiving Day.  You may be tempted to skip breakfast to save up for Thanksgiving dinner, but don’t do that.  It will only make you even more hungry and you will end up eating more calories then if you would have ate breakfast.

2.  After Thanksgiving dinner go for a family walk or play outside with the kids.  This is help burn some calories so you don’t feel so full.

3.   Enjoy the meal.  Take the time to savor the food you are eating instead of just stuffing it in.  Enjoy the food you don’t eat on a regular basis.

4.  Over the holiday weekend get in a workout.  You can find everything from body weight only workouts to 3 minute workouts click here to view all the workouts

5.  Friday is a new day.  Get back on track by eating a healthy breakfast, lunch and supper.

happy thanksgiving


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Tips to help you stay on track-Holiday Edition

November 12th, 2015    Posted in exercise, fitness, health, nutrition

Staying on track during the holiday season


The holiday season is here!  Did you know that the average person gains 2-5lbs just over the holiday season?  Now, that might not seem like a lot but if you add that to the 10lbs the average person gains every year it adds up.  Here are some easy tips you can use to keep the weight off this holiday season.


  1. Sneak in exercise whenever you can.  Park farther away from the store entrance to get in more steps, walk the skyways during lunch or walk the steps in your building, when you are watching TV exercise during the commercial breaks.  All of these little things will add up to help you keep the holiday pounds off.
  2. Don’t eat everything that is being offered.  During the holidays have the holiday food that is not being offered during the rest of the year but skip the “normal” food you can get anytime.
  3. Don’t overindulge every day, all day. If you know the holiday parties are on the weekends then eat healthy and drink a lot of water during the week to help balance out your weekend indulgences.
  4. Grab a friend a try a new workout class.  Body Works offers many different class formats and times.  Trying a new group exercise class is always more fun with a friend.  You never know who will see at Body Works

These tips will help you to keep the weight off this holiday season while still being able to enjoy the holiday festivities.


Lisa Holtan is the owner and a certified personal trainer at Body Works.  You can reach her at 715-262-2053 or www.bodyworksprescott.com


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Biggest Loser Winner!

November 6th, 2015    Posted in exercise, fitness, fitness trackers, health, nutrition

Our Biggest Loser Challenge at Body Works wrapped up on October 30th.  We had amazing results from our participants.  We had 7 people participate in this 6 week challenge.  In just 6 weeks the average weight lost was 7 lbs and 6 inches!  That is amazing!  Why is that so amazing…….because it is sustainable and it shows our participants were consistent.  Being consistent with your healthy eating and exercising is what is going to help you lose weight and maintain that weight loss over the long term.

Our winner of this challenge was Tara H.  Tara lost 6% of her body weight in 6 weeks!!!  Tara won a Fitbit Zip.  The winning team all took home Body Works T-shirts.

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At Body Works we started another fabulous challenge: the Skinny Snowman Challenge.  This challenge is all about getting you ready before the holidays.  Make sure to follow us online at www.facebook.com/bodyworksprescott or www.facebook.com/personaltrainingwithlisa   You can also join our mailing list so you stay up-to-date on all the news at www.bodyworksprescott.com and www.personaltrainingwithlisa.com

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3 Halloween Tips

October 28th, 2015    Posted in exercise, fitness, health, nutrition

Halloween is almost here!  It’s time for the festivities to begin.  Here are a couple of tips to help you enjoy the Halloween parties and stay on track with your healthy eating.

  1. If you want Halloween candy choose dark chocolate.  It’s better for you and usually 1 piece will satisify your candy craving.
  2. Bring a healthy dish to the party.  Here are some quick and easy ideas: a vegetable tray, a fruit tray, cheese cubes.  You can find more ideas on our Pinterest board.  click here to view it
  3. Dance the night away with your friends!  You will burn serious calories and have a memorable night!

I hope you have a Happy Halloween and have fun at your Halloween parties!

halloween image

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Willpower and Temptations

October 16th, 2015    Posted in exercise, fitness, health, nutrition, personal training

Willpower and Temptations

At Body Works we are on Week 4 of our Biggest Loser Challenge.  The teams are doing great!  On average our participants have lost 5lbs and 7 inches in 4 weeks.  That is over 1lb a week!  Not only is that amazing, it is sustainable, meaning they can continue to lose weight at that pace even when they are done with the challenge.  Our participants meet with a trainer 2 times a week to do a workout.  They are given “homework” to complete on their own.  They are also following a healthy diet.  We have 2 weeks to go before we crown Body Works Biggest Loser!

When you are trying to lose weight it may seem like everyone around you is eating food you can’t, so how do you stick to your diet when everyone else eats chips?  Here are a few tips you can use when your willpower starts to go.

  1. Remember why you are losing weight.  What is your reason, your goal.  Does eating that food bring you closer to your goal?  If the answer is NO, then don’t eat it
  2. Is that food REALLY what you want or are you bored?  Drink a glass of water then wait 10 minutes.  If after 10 minutes you still want that food have a couple of bites.
  3. Most junk food actually doesn’t taste that good.  Take 1 bite and really taste it.  Do you really want to waste 300-800 calories on “junk” after you just worked out?

Remember, your body is not a trash can so don’t feed it junk.  Feed your body so you feel good.   Hopefully, these tips will help you next time you are tempted to reach for the junk food.

You can find out more about the Body Works Challenges at www.bodyworksprescott.com

Join me on Facebook at www.facebook.com/bodyworksprescott and www.facebook.com/personaltrainingwithlisa

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Tailgating Foods

September 24th, 2015    Posted in exercise, fitness, fitness trackers, health, nutrition

Fall is here! That means football, tailgating, party foods and snacks.

Did you know that people who tailgate eat a weeks worth of calories in one day?

Here are some tips to help you stay on track with your diet and still enjoy tailgating:

1. Bring a healthy snack to share.  Some ideas are: veggies and guacamole, flat bread pizza (spread hummus on a flat-out and pile with veggies), fruit skewers, a salad or cocktail shrimp.

2. Drink water between each alcoholic beverage.

3. After you eat, chew gum. If you are chewing gum you are less likely to mindlessly eat.

4. Stand up when you are eating. It is harder to balance a plate full of food, a drink and eat all at the same time.

5. Fill your plate with veggies and protein first then have some chips and sweets later.

Here is a recipe you can take to your next tailgating party that seems sinful but it’s not (your friends will never know the difference!).
Buffalo Chicken Skewers

Serves 4

From: Rachel Ray Magazine

  • 1/2 cup plain nonfat Greek yogurt
  • 2 tablespoons finely crumbled Gorgonzola
  • 2 teaspoons plus 2 tbsp. apple cider vinegar
  • 1/4 cup canned chickpeas or great northern beans, rinsed
  • 1/4 cup hot sauce, such as Frank’s RedHot
  • 2 tablespoons unsalted butter, melted
  • 2 large cloves garlic
  • 3 boneless, skinless chicken thighs (4 oz. each), each cut lengthwise into 4 pieces
  • 8 celery sticks


1. For the dip, in a small bowl, mix the yogurt, blue cheese, 2 tsp. vinegar and 1/4 tsp. each salt and pepper.
2. For the glaze, in a blender, puree the chickpeas, hot sauce, butter, garlic, the remaining 2 tbsp. vinegar and 1/2 tsp. salt. Divide between two small bowls.
3. Heat a grill or grill pan over medium- high. Thread each chicken piece onto a 6- or 8-inch skewer (if using wooden skewers, soak 30 minutes before grilling). Brush the chicken all over with one bowlful of the glaze. Grill, turning occasionally, until grill marks form and the chicken is cooked through, about 8 minutes. Using a clean brush, coat the chicken with the remaining glaze. Serve with the celery sticks and dip.

Enjoy tailgating season without gaining weight!

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Biggest Loser Challenge

September 18th, 2015    Posted in exercise, fitness, fitness trackers, Golf, health, nutrition, personal training

At Body Works we are starting a Biggest Loser Challenge!!  All of the participants will be meeting with their team trainer 2 times a week for 6 weeks.  Participants also get “homework” to do on their own, a meal plan plus pre-portioned containers to help learn serving sizes.


We are, not only, taking body measurements we are also taking blood pressure, heart rate, oxygen level, body fat %, muscle % and more.  We even have a nurse that is helping with our measurements.  We want to change not only from the outside but the inside too.

I will be giving you updates via this blog as to how everyone is doing.


Good luck participants!! I can’t wait to see the fabulous results!


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Flat Belly Smoothie

September 8th, 2015    Posted in exercise, fitness, health, nutrition

I have been working on some new smoothie recipes and here is my latest creation that I wanted to share with you.

1 cup water

1 TBSP greek yogurt

1/2 scoop vanilla protein powder

1/2 cup frozen blueberries

1/2 cup frozen pineapple

1/4 cup frozen mango

Blend until smooth



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It’s Fair Time

August 13th, 2015    Posted in exercise, fitness, Golf, health

The fair is here!  If you are a local you know I’m talking about the Pierce County Fair.  It’s fair time and with it comes malts, pie, corn dogs….the food list is endless.  Today I thought I would put together a list of how we can keep the fair foods fat-loss friendly.  So, here we go

  1. Eat protein.  Hamburger, hot dog, brats, chicken…..find a food that has protein in it.  The protein will fill you up and keep you full.
  2. Find veggies.  I know veggies are not popular during fair time, but if you can find some eat them.  The fiber will keep your cravings at bay.  Try veggies on a baked potato
  3. Share the deep fried food with your friend.  (I don’t think that one needs explaining)
  4. Drink water.  Increase your water intake so you feel full and the water will help flush the extra sodium out of you (from the fried foods)
  5. Walk around.  You can reach your 10,000 steps easily during a day at the fair.

Where ever you are enjoy your county fair, city fair or state fair.  Try some new foods and check out the new exhibits and maybe I’ll see you at the fair!



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How to keep going

August 6th, 2015    Posted in exercise, fitness

Reaching your goals is all about being consistent.  The reason people fall short of reaching their goal is because they stop being consistent.  Being consistent means doing what it takes day after day even if you get bored or feel like you don’t want to, you keep at it because you want to reach your goal.

Exercise is typically one of those goals for most people.  They want to lose weight, tone up, get healthy but without consistent exercise and nutrition you won’t make it to your goal.  You have to find exercise that you like to do because then you will continue to do it.  You also need to find a workout buddy.  Studies have shown people who workout together exercise longer, are more likely to reach their goals and they enjoy the workout because they are doing it with a friend.  Using a personal trainer is a great way to stay consistent.  They will tell you exactly what you should be doing and hold you accountable.  If you don’t want to use a trainer in-person online training is for you then.  Online training is similar to in-person training except you workout with a virtual trainer.  I give my clients their workouts every Monday.  Each exercise comes with a video to watch.  I can also see if someone has been doing their workouts or not doing their workouts so I can give you a push when you need it.  Online training is typically cheaper then in-person training and it works great for those people who like to workout at home or travel a lot.  The workouts are geared for your body, your goals and for where you workout.

Learn more about online training at www.personaltrainingwithlisa.com


So grab a buddy and stay consistent and you will reach your goals this year!

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