Sunshine Smoothie

January 22nd, 2015    Posted in fitness, health

It’s January and in the midwest that usually means cold, snow, and gray days.  Well this morning I decided to make sunshine in a cup.

This smoothie turned out delicious and I wanted to share it with you.  I hope it brightens your morning too!

 

Sunshine Smoothie

1/3 cup orange juice

1/4 cup water

2oz of Fage greek yogurt

1/2 cup of frozen strawberries

1/4 cup frozen pineapple

1 scoop of vanilla protein powder

Blend together until smooth

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Small Changes-Big Results

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

How are you doing with your New Year’s resolution?  Remember small changes lead to big progress in the end.  Since a majority of the people who make New Year’s resolution’s make it around dieting or losing weight I thought I would be together a list of small changes you can do right now that will lead to big progress over time.

1.  Swap mayo on your sandwich for avocado or mustard.  The avocado may have more fat grams then the mayo you are using, but it is healthy fat and avocados have been shown to reduce cholesterol levels over time.  Mustard is a great choice if you want something tangy on your sandwich and not adding many calories.

2.  Move.  If you sit at a desk all day try setting your computer timer to 1 hour.  When your timer goes off, get up and take a lap around your office.  Moving your body will not only help you burn some calories, but it will help you be more alert and ease the tension in your shoulders from typing.

3.  Drink more water.  Water makes you feel full.  Try drinking a glass of water when you feel hungry, if you are still hungry after drinking your glass of water then have a snack.  Usually, when we feel hungry it’s actually because we are thirsty.

4.  Eat at home.  Making your meals at home can save you 1,000 calories or more!  Restaurants serve way to big of portion sizes.  You don’t need to eat all that.  Try cooking 1 more meal  a week at home then you normally do.  You will save calories and money.

5.  Get enough sleep.  If you are sleep deprived you will start becoming more hungry and you will overeat.  Studies have shown adults need between 7-8 hours of sleep each night.  Figure out how much sleep you need and try to get it every night.

 

 

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New Year’s Resolutions-Yes or No

January 1st, 2015    Posted in exercise, fitness, health, nutrition, personal training

With 2015 starting everyone is talking about making their New Years Resolutions.  Most people make a fitness or diet New Years resolution and 80% of those people will stop going to the gym or dieting after 4 weeks, another 10% will stop after 8 weeks.  That leaves 10% of the people in March still trying to make their New Years resolution work.

This year I’m going to suggest a different way to attack your New Years fitness/diet resolution.  First, choose a plan you can stick with long term.  Any product that claims rapid weight-loss is not sustainable for a long time.  Plus, you will gain all the weight back you lost so quickly.  Second, decide what it is you really want and be specific.  Saying I want to lose weight is different then saying I want to lose 20lbs.   Once you become specific with your goals you can make a plan to get you there.  Third, get help/support.  If you don’t have any idea how to lose weight or how to start an exercise program, find a professional that can help you or even ask your friends what they do.  Make sure your family and friends are supportive of your goals.  Let them know this is important to you and ask them to help you with making healthy choices.

If you implement these ideas you will be part of the 10% that does stick to their New Years Resolutions and you can share your success story with your friends.

If you need help learning how to lose weight without feeling deprived this program is for you-4 Week Kick Start Your Fat Loss Program.  You can read all about it at www.personaltrainingwithlisa/programs

 

 

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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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