WOW! Workout of the Week #4

100's
3 Rounds

*Do each exercise in order and then begin again!

25 Jumping Jax

50 ea Single Reverse Overhead Lunge Kicks

25 Jumping Jax

100 Squats

25 Jumping Jax

25 Sit Ups

25 Bicycles

25 Toe Touches

25 Crunches

Super Shital

My name is Shital Desai and I’ve been training with Lisa 2-3 times a week since September 2011. I had reached my heaviest weight ever at that time and was not very motivated to eat right or exercise. Lisa really helped turn around my nutrition and fitness regimen, and I have lost 15 lbs so far! More importantly I feel healthier, stronger and happier since beginning my personal training sessions with Lisa.
When I initially met with Lisa before beginning my training, we went over my goals for fitness, weight and nutrition. She encouraged me to start an online nutrition log which she (still) keeps a close eye on. We meet for training 2-3 times a week, where she works with me on an individual basis –I HATE exercising, but LOVE meeting with Lisa, as she makes these training sessions fun and interactive. Every session is different, with new equipment and techniques being incorporated, so I never get bored. I always feel a strong sense of achievement at the end of each session, as she does push you to do your best. She also holds me accountable to exercise on my own, maintain healthy nutrition and generally lead an active lifestyle, without being condescending or judgmental at all. She will do this during face to face visits, text messages, email, online chat and phone calls! I’m really lucky to have found her as she’s been a truly positive influence on my health and fitness!

Simple Swaps Save Calories

Swap…

-Skinless Rotisserie Chicken Breast & Baked Sweet Potato instead of Fried Chicken and Potato Salad

Saved about 252 calories, 26 g fat, and 985 mg sodium per serving!

-Turkey Wrap or on Whole-Wheat Bread instead of Cheeseburger and French Fries

2 ounces of turkey in a wrap or on whole-wheat bread with lettuce, mustard, and a side of fruit is rich in fiber and nutrients. And it saves about 228 calories, 21 g fat, and 815 mg sodium

-Whole-Grain Pasta with Veggies and Low-Sodium Spaghetti Sauce instead of Pasta Carbonara

If you choose creamy pasta carbonara -- you might get more than you bargain for with 1,440 calories, 88 g fat, and 3,000 mg sodium.  Choose the healthier yummy dish which gives you about 300 calories, 4 g fat, and 43 mg sodium

-Swap Fish Sticks With Mac and Cheese for Grilled Salmon and Quinoa

And save about 140 calories 7 grams of fat and over 500 mg of sodium.

-Comfort yourself with Lean Pork Tenderloin and Roasted Red Potatoes not Meatloaf and Mashed Potatoes

You’ll be comforted knowing you ate 200 calories less, 19 g fat less and 660 mg of sodium less than with no guilt.

-Choose Mixed-Greens Salad instead of Caesar Salad With Croutons

A healthier option is a mixed-greens salad with heart-healthy walnuts, fresh pears, and a drizzle of vinaigrette. You'll get a fiber boost, and you'll save 71 calories, 8 g fat, and 539 mg sodium over the traditional Caesar salad with 2 tablespoons of dressing

-Start your day with a Muffin and Specialty Coffee and 1,140 calories and 46 g fat or…

Try a high-fiber and high-protein breakfast that will keep you satisfied until lunch, such as a whole-grain bagel with crunchy peanut butter and a "skinny" latte. This combo contains 616 calories and 17 g fat.

-Poach not Fried Eggs

Poach two eggs for 69 calories each instead of 90 calories each.  Add whole-wheat toast or an English muffin and a side of fruit for a quick, nutritious meal that should keep you feeling full for hours. Whole grains and fruits add valuable nutrients and fiber to your diet.

-Smoothie or Low-Fat Yogurt Parfait

Some foods and drinks only sound nutritious. A smoothie can provide protein and fiber, but you may get extra calories. Stick with smoothies made without added sugar or fruit and low-fat yogurt parfait topped with a sprinkle of granola. This calcium-, nutrient-, and fiber-rich snack has only 134 calories and 2 g fat.

-Dessert for Two

When it comes to dessert, less is more (unless fruit is on the menu). Share your favorite restaurant dessert with a friend or opt for a mini dessert that can be eaten in two bites. Besides, the first few bites of any dessert should satisfy your sweet tooth. Many two-bite desserts have fewer than 250 calories and 10 g fat. Compare that to a typical slice of restaurant cheesecake, which may set you back 710 calories and 42 g fat.

I Don't Want Ta-bata You!

Tabata is a high intensity training program.  I have gotten the best workouts from this workout.  My clients love the results after (not the "pain" during).  The regimen is 20 seconds of activity followed by 10 seconds of rest for 8 rounds, a total of 4 minutes per exercise.  The reason this program works is because of "muscle confusion".  As soon as it's rest time, it's activity time and vice versa.  Try this and let me know what you think.

Chest:  Push Ups
Back:  Dumbbell Rows
Shoulders:  Overhead Press
Biceps: Dumbbell Curls
Triceps:  Tricep Pushdowns
Abs:  Planks
Total Lower Body: Squats
Hamstrings:  Reverse Lunges
Quads:  Forward Lunges
Cardio:  Burpees

How to Keep Your New Year Resolutions

What tips can you give us to keep our eye on the prize?  How do you stay motivated to reach your New Year Resolutions?
I want to Thank You in advance for your tips!

Tips to Lower Salt Intake When Dining Out

Eating less salt can reduce the risk of health problems associated with high blood pressure, a risk factor for heart disease and stroke.
The 2005 dietary food guidelines suggest decreasing daily salt intake to about a teaspoon a day. Here are some guidelines to follow to help you keep your salt (sodium) intake down when eating out:

Appetizers
1-Select fresh fruit or vegetables.
2-Avoid soups and broths.
3-Stay away from bread and rolls with salty, buttery crusts.
Salads
4-Select fresh fruits and vegetables.
5-Avoid pickles, canned or marinated vegetables, cured meats, seasoned croutons, cheeses, salted seeds.
6-Order salad dressings on the side and use small amounts of them.

Main courses
7-Select plain foods including broiled, grilled, or roasted meat, poultry, fish, or shellfish.
8-Select plain vegetables, potatoes, and noodles.
9-Ask the server about the low-salt menu choices and ask how the food is prepared.
10-Request food to be cooked without salt or monosodium glutamate (MSG).
11-Avoid restaurants that do not allow for special food preparation (such as buffet-style restaurants or diners).
12-Avoid casseroles, mixed dishes, gravies, and sauces.
13-At fast food restaurants, skip the special sauces, condiments, and cheese.
14-Avoid salted condiments and garnishes such as olives and pickles.
Desserts
15-Select fresh fruits, ices, sherbet, gelatin, and plain cakes.
Controlling Portion Size at Restaurants
Servings at many restaurants are often big enough to provide lunch for two days. When eating out:
16-Ask for half or smaller portions.
17-Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away.
18-If you have dessert, share.

WebMD Medical Reference

Reviewed by Brunilda Nazario, MD on October 27, 2011
© 2009 WebMD, LLC. All rights reserved

Testi-Thursdays: Magnificent Margaret

Thursdays are now labeled as "Testi-Thursdays".  I absolutely love my clients.  Not only do they encourage and motivate me, they also place many blessings in my life daily, so this day, "Testi-Thursday", is dedicated to you, my wonderful clients.

Magnificient Margaret

"I’ve been a workout enthusiast for most of my life, but it wasn’t until I started Female and Fit that I recognized my full abilities in the gym.  Nineteen years ago, I was diagnosed with a brain tumor.  The surgery led to a loss of full control of the right side of my body.  Pre-surgery, I was able to lift weights, do push-ups and many other routines.  Post-surgery, I was no longer able to do any of the before mentioned exercises.  Lisa has not only help me gain confidence in the gym, but she has also helped in redeveloping muscle control, pushing myself further, and taking it one level higher each time I exercise.  The results are amazing and I’ve never felt healthier.  Going to the gym is no longer a task or chore; it’s a part of my life." ~Margaret

WOW! Workout of the Week #2

3 Rounds of 10 Repetitions:  Finish the lowerbody exercises before beginning  the upperbody exercises.

Lower Body
Squats
Kettlebell Swings
Alternating Forward Lunges
Kettlebell Swings
Alternating Reverse Lunges
Kettlebell Swings
Crunches
Bicycles
Leg Raises

Upper Body

Bench Press
Dumbbell Single Arm Rows
Dumbbell Overhead Shoulder Press
Dumbbell Bicep Curls
Cable Tricep Pushdowns
Crunches
Bicycles
Leg Raises

Me-Responsible

Me-sponsible:

The act of being responsible to me for the benefit of my health & happiness & well-being.

WOW! Workout of the Week

WOW!  Workout of the Week #1 (January 1-7)

Female & Fit is introducing a Weekly Workout.  If you have any questions regarding the workout, please post your questions or any comments.  We'd love to hear from you.

2 Rounds of 20 repetitions of each exercise:

Chest Press
Chest Flyes
Cable Rows
Lat Pull Downs
Dumb bell Shoulder Shrugs
Dumb bell Bicep Curls
Dumb bell Tricep Extensions

Body Weight Squats
Leg Press Machine
Leg Extensions
Leg Curls
Crunches
Leg Raises
Bicycles

The Couch Potato Stretch=Weight Gain

Thought stretching was always beneficial?  Think again!

Research has shown that life as a couch potato, stretched out in front of the TV, can cause you to pack on the pounds.  We all know this, don’t we!  But do we know why?

Inactivity encourages the body to create new fat in fat cells.  Pre-adipocyte cells-precursors to fat cells, turn into fat cells faster and produce more fat when undergoing prolong periods of “mechanical stretching loads” i.e. our body weight placed on body tissues when we sit or lie down.

Another damaging effect of the modern, sedentary lifestyle is obesity.  Fat cells produce more triglycerides and at a faster rate when exposed to static stretching-i.e. lying on couch.  When we lie on the couch we allow the amount of force placed on a particular area of our body to expand.  Research done by Professor Gefen, Tel Aviv University  shows that that long periods of static mechanical loading and stretching, due to the weight of the body when sitting or lying, has an impact on increasing lipid (FAT) production.  These finding shows that we need to take our cell’s mechanical environment into account as well as pay attention to calories going in versus calories going out.  Even somebody with a healthy diet and exercise habits will be negatively impacted by long periods of inactivity.

New Year Fitness Resolutions Ready! Set! GO?

The holidays are gone and people have made their New Year resolutions to get in shape. It’s hard to find the time to get a workout during the day. It’s also harder to get outside and exercise due to the cold and shorter days. Let me help you manage your time to get the most out of your busy day.

1-Plan

Since time is precious, create a fitness plan for the week. Erase added stress by hiring a personal trainer who can create your plan.  This strategy leaves no room for indecision and confusion.  You now have a plan and know exactly what you are doing from day to day and are in reasonable control of what and when you accomplish. This does not allow for wasting precious time.

2-Make It a Date

Set your exercise schedule at a time that will not be inconvenient or easily cancelled.  Not doing so, will find you skipping exercising.  Any excuse becomes a valid reason.  I block convenient times like early morning (5am or 6am) or at my lunch break at work or directly after work. This way I get my workouts in and not affect the rest of my busy day.   A regular regiment and staying consistent will result in better results.

What if the Gym is too far away? Try a workout at the convenience in your home. Bodyweight exercises are a great way to workout at home. You can do a whole body workout with just using your own body. Hire an online personal trainer that will provide a specialized exercise routine geared to your goals, equipment and time.  Another alternative is to exercise outside. Activities like running and biking is perfect for saving time by not driving to the gym.

3-Goals

Setting goals will help you achieve a sense of accomplishment during your time working out. It’s best to set mini goals to help motivate and push you through to the big goals.

What are your New Year Resolutions for getting in shape? Share them below. Let me know if I can help you achieve your goals.