Summer Shape Up-Week 3

I am in week 3 of directing my annual Summer Shape Up Group. I love this program because it helps clients to develop a fitness and nutrition plan that they can stick to for life. Its about changing bad habits and replacing them with good ones. It's ok to have the bad habits occassionally...But the majority of your life should be filled with good habits.
Tonight, we discussed cellulite..ahhhh cellulite!!! Most people associate that dreaded word with fat. Cellulite is not really fat at all, but rather toxins that accumulate within your body's fat cells that cause a break in circulation and connective tissue. As a result, the skin becomes ripply and dimpled.

Ladies, of course cardio and weight training will help with cellulite. It won't take care of the problem though, since cellulite has a lot to do with circulation.

Here are my top tips for battling the problem. Hopefully, they will help the problem a little bit and leave you feeling more comfortable in your swimsuit.

Remember THIS though...even supermodels have cellulite. It is NOT dependent on weight or body fat.

Tips:
1. Eat as much un-processed healthy food as possible. Examples: Fresh vegetables, fruits, whole grains, lean protein.
2. Don't smoke. Smoking damages connective tissue that causes a dimpling effect.
3. Drink water. Dehydration prohibits the body from flushing out toxins.
4. Get moving. Sitting at a desk for long periods of time causes a lack of circulation. No exercises results in accumulation of toxins and body fat.
5. Avoid alcohol and caffeine. For obvious reasons. Drink water instead!
6. Get a massage or dry-skin brush your skin when you can. This helps circulation and aids in the removal of toxins. For dry-skin brushing instructions, send me a message!
7. Take advantage of deep breathing and aromatherapy. Deep breathing, such as meditation, yoga and pilates helps to relax you and stimulate circulation. Aromatherapy has the same effect!
8. Avoid tight clothing and excessive sunlight. Tight clothing makes circulation difficult and excessive sunlight results in the break down of collagen.
9. Don't skip meals. Keep your metabolism at its highest!!

For more information on how Pilates and Yoga can help you, contact me here!

Detox Diet

Those of you who know me know that I am not a fan of "diets" in the traditional sense of the word. I like to eat healthy, but also like to eat. Which means that I want the food to taste good! A bland diet is not my style. But every so often, I like to take a few days where I become very specific about what I eat. Its good for kicking things into gear and ridding the body of toxins that accumulate over time.

My detox choices make up a very short list. And a very short time frame, done for 3-5days. Egg whites and salsa for breakfast. Fish and vegetables for lunch and dinner. Fruit for snacks. Water, water and more water throughout the day. A few good cardio sessions, one full body weight training session and lots of pilates and yoga. I love pilates and yoga for the lengthening, stretching and calming effects..also for their detoxifying benefits brought through the breathing and control. It really helps the body's circulation and thus brings about a postive change to both your body and mind.

So, if you are up for a big challenge, try it for a few days! You will feel pure and might drop a few pounds as a result!

We all need a little motivation...

Bikini Boot Camp and Summer Shape Up at Personally Fit are in full swing!!! This year is the best year yet. I have the most wonderful group. My hopes are that during the next 8 weeks, I can give some insight to a healthy lifestyle. I have a wide variety of women, all with different goals, schedules and lifestyles. But they all have one thing in common. And that is to get their fitness and nutrition aspirations under control. Everyone is busy. We should not waste precious time beating these goals into the ground..Its time once and for all to get control over self-defeating behaviors!

Week one was assessments and carb cutting..I DESPISE the Atkin's diet..I believe in everything in moderation. To cut our body's main energy source is just absurd to me. However, as a challenge and jump-start, it applied for one week. The ladies met the challenge and now it is time to develop a plan.

First call to action...the grocery list.
PLAN!! Have an idea of what you want to eat. If you don't know before you go, you won't know once you get there. Also, DON'T go hungry...You will give in to tempation and buy things that you won't want to eat once your motivation is back! Here is my sample grocery list that I promised to my wonderful ladies. Meal planning using these items will be added soon. Check back!


VEGGIES:
broccoli (frozen)
broccoli stir fry (frozen)
broccoli slaw (veggie aisle)
cauliflower (frozen)
fresh spinach
fresh lettuce mix
cucumbers
tomatoes
alfalfa sprouts
avocadoes
carrots
purple onions
red, yellow, orange, green bellpeppers

FRUIT:
apples
kiwi
strawberries
blueberries
bananas
watermelon
pears

PROTEIN:
tilipia
salmon
steak
chicken
shrimp
lean ground beef

CARBOHYDRATES:
Rice (white..brown if you like it..you will also find that cauliflower and broccoli can be substitued for rice in certain recipes)
Potatoes (sweet, white)
Grits
English Muffins
Tortillas

DAIRY:
low-fat sharp cheese
yogurt
eggs

EXTRAS:
Olive Oil
Seasoning
Cucumber-Ranch dressing
Salsa


Eating can be satisfying and healthy at the same time. Meal ideas from this grocery list coming tomorrow.

In good health,
Laurie

Food today...

I'm preparing the eating plan for my Summer Shape Up/Bikini Boot Camp Program. After all, diet is 75% of your efforts. I don't mean "go on a diet." I simply mean "clean up your eating." I don't like cliche's. But "you are what you eat" is a fact.
Here is a sample eating plan to kick off your training program. This is my food for the day...YUM :)

Breakfast:
Spinach/Mozzerella Omelette
1 whole egg, 3 egg whites scrambled. Steamed spinach mozzerella cheese inside. Top with salsa.

Mid morning snack:
1 cup lowfat yogurt with granola and blueberries

Lunch:
Baked Salmon Filet
Mock Potatoes (This is actually cauliflower. Steam the cauliflower with butter spray, seasoning and water. Mash the cauliflower and stir in a slice of lo-fat cheese. Tastes just like mashed potatoes, but without the starch)
Cucumber/Avocado Salad

Dinner:
Steak and vegetable stir fry with 1/2 cup rice. This is leftover from last night, so I will finish it off tonight.

Summer Shape Up Fitness Program FAQ's

Its that time of year! I am looking forward to directing the Bikini Boot Camp and Summer Shape Up Program at Personally Fit again this year. The program will begin on Wednesday, April 15 and run through Wednesday, June 3 2009. Details are as follows:
* The Bikini Boot Camp Class is open to all Personally Fit members. There is no charge for the class. You do not have to be registered for the Summer Shape Up program to attend. It will be held each Wednesday evening for 8 weeks from 5:30-6:30 PM. The training will be a combination of dance, cardio, pilates, yoga and strength training. Burn calories, increase flexibility, sculpt long lean muscles and get in great shape for summer. The workout is carefully choreographed by me and is a very feminine and motivating class. My Cardio Fusion and Pilates classes are always well attended and I have enjoyed watching my clients succeed by their consistency and hard work. This class is the best of both worlds.
* The Summer Shape Up program will be held immediately after the Bikini Bootcamp class from 6:30-7:15 on Wednesday evenings. Those not registered for the Summer Shape Up Program will not remain for the meeting. The Program is designed to approach fitness from every angle to help the participants set goals and make a program for themselves that will last long after the summer is over..
The program is open to both members and non-members this year!
*RATES: Members pay $80 for the 8 week program. Non-members pay $120. Members who refer non-members receive a $20.00 discount. Space is limited to 30 participants. *CONTACT: Call Persolly Fit at 989-9952 and tell them you read about it on my blog or email me at laurieleighdaly@gmail.com
*The program is limited to females only, so if you are not calling about your wife, mother, sister or girlfriend, then this is not for you.

The Eyes Have It! Givenchy Mascara

When a very good friend of mine returned from a visit to Kuwait, she was kind enough to bring some gifts back for me. Knowing how much I love makeup, she surprised me with lipstick, liner and other great stuff from Givenchy. I have tried so many mascaras and usually either choose Maybelline (the old faithful pink and green tube) and MAC Pro-lash (which is designed for both lenghening and thickening). After using this new mascara (Givenchy Phenomen'Eyes) in Phenomen'Black, I was nothing short of impressed. The applicator is different than many and it is designed to give your eyes a panoramic effect. Upon looking at product reviews, I saw that many people complained of the smudges on top of the eye lid that the mascara causes. I have noticed that too after a long day..BUT that's because NO OTHER mascara has lengthened my eyelashes to reach above the eyelid. So, I will happily check for smudges and wipe it off as needed. So, THANK YOU, Nawal, for introducing me to a fantastic product. I will definitely be purchasing this again!

One shoulder on...One shoulder OFF

Although technically it is still winter, those who love fashion are looking ahead to what is coming for the Spring 2009 season. There will be jeweled clothing, ripped clothing (stockings included!), Grecian-inspired flowing looks and tons of one-shoulder tops and dresses. I love the one-shoulder look and am thrilled that I already have some of this stuff lying around from last season (since it really did not take off then). Pair a cute one-shoulder top with jeans and heels. Or a flowing one-shoulder dress with metallic sandals and you are ready to spring into spring.
Of course, on the fitness side, we want our arms and shoulders to look great when wearing this style. Here's a quick, 15 minute arm and shoulder workout to prep those limbs. Do these exercises 3 times a week in conjunction with a few cardio days (and a healthy diet!) to look fantastic in the new season!

Arm/Shoulder Circuit:
Shoulder Presses
Rear Delt Raises
Dummbell Lateral Raises
Tricep Kickbacks
Bicep Hammer Curls

Using light dummbells or resistance bands, perform 3 sets of 15-20 repetitions of the exercises in circuit fashion. For questions on how to perform the exercises, just ask here!

I will be reporting on more 2009 fashion trends here, along with exercises to help you look and feel your very best in those new clothes..so check back soon.
Peace!
LL

A true artist...

Today, the fitness, modeling and photography world mourns the loss of 36 year old George Hoffman of Onyx Photography. The Ft. Lauderdale, Fl based photographer was one of the best in the industry. A true artist, George's work served as an inspiration for so many. To view his work, please visit his website at www.onyxphotography.com. Rest in peace George, you and your work will be missed!

I've been spending a ton of time going through cabinets and closets tossing out the things that I don't need. I'm looking at some of this stuff thinking, "what was I thinking?!" I'm sure that most females think the same thing. After all, we are all about looking and feeling our best. So it makes sense that we would purchase things on a whim, wondering how they will work. However, once we realize that we are wasting time and money with things that we don't need, maybe we should STOP and focus on the things that work for us. Why keep on with a quest that has no point? So, here are my 5 favorite products that are tried and true for me:
1. Best skin care line for face: Obagi NuDerm Skin System. Hands down, without a doubt, the best product that I have ever put on my face! Actually several products within one line, the Obagi line does not just sit on top of your skin. It soaks in and forces cell turnover and collagen production. If you can stand your face being red and then peeling for a little while, you may like this line. The entire system costs around $500, but lasts for a very long time. And if you are a skin care junkie like I am, it ends up saving you money in the long run. The best part of it is...IT WORKS!
2. Best skin care product overall: Water. Plain and simple. Our bodies are made up of water. It makes sense that when you are devoid of water, your skin shrivels up. I can see the difference when I drink enough water as opposed to when I don't. I can tell when my clients are not drinking enough water just by looking at the texture of their skin. H2O...a simple solution! All of the moisturizer in the world won't help you if you are dehydrated.
3. Best makeup line: Ahhhh, this one is a TOUGH one for me, a makeup junkie. For color, application, choices and service, I love MAC cosmetics! There are a couple of other lines that I am a fan of, such as Stila, Smashbox and Bare Minerals... but this one is my default choice. When I need something, I head straight to the MAC counter!
4. Best exfoliant: Most of the products that I have tried have left my skin feeling dried out and damaged. I have fallen in love with Bath and Body Works Sugar Scrub. I use it once or twice a week. This stuff leaves my skin feeling fabulous!
5. Favorite Perfume: I have about 10 different kinds for different occasions. Issy Miachi is my favorite for formal occasions. For every day, my absolute favorite is Burberry (the original)...It just perfect! The scent does not overpower and I can't really smell it on me. But that's a hint to a good perfume: If you can smell it hours later on yourself, it is probably not working with your body chemistry.
What are some of your favorites?

Sephora Shopping Spree

Yesterday, I was past due for some down time. So I took a trip to Planet Beach for my favorite spa pampering~a water massage and some color. I walked in at exactly the time that my friend Jamie Blue was there. I call Jamie my little sis from another miss because we are exactly alike. Hence us being there at exactly the same time on a Saturday afternoon. We decided to check out Lafayette's new Sephora store, our first one here. I am a makeup FANATIC. My train case (Kevin Aucoin would be proud) is filled with MAC and Bare Minerals. I have stood outside of a Sephora store and not dared go in when I was not planning on shopping. If its new makeup...I'm buying! Jamie and I ventured into Sephora and proceeded to play with everything in the store. 2 hours and a good amount of makeup purchased, we happily left with stuff that we have never tried before. Jamie picked up Stila eyeshadow in Oasis, Stila kajal eyeliner in amethyst, Stila lipglaze in Starfruit and Stila eyeliner in Rose. I bought Stila lip polish in gleam (LOVE the natural color), Smashbox lipliner in Pro (very close to my favorite MAC lipliner, Subculture), Stila kajal eyeliner in Onyx (a very easy-gliding dark black that doesn't budge), Bare Minerals powder foundation, and Too-faced shadow insurance primer (which is very similiar to the highly popular Urban Decay primer). The store is not huge, but given the small damage that we did in this one, that's probably a good thing! Loving the colors and can't wait to go back once I run out of something.

Resolutions are meant to be resolved...

What is your resolution for the new year? Enlighten me, I would love to hear from you! Usually my resolution for a new year is to make no resolution. This year is different. My resolution is to complete the existing, open-ended projects that I have set out to do and to simply relax and enjoy life. The quote below speaks for me today!

Motivational quote of the day:
"Every day do something that will inch you closer to a better tomorrow."
Doug Firebaugh

SO TRUE, isn't it!
Good night!
LL

New Year's Resolutions...

Judging from the amount of people that I witnessed in the gym today, I am guessing that the majority of you have made some sort of fitness resolution. My cardio class was PACKED this morning...so it was motivating to teach this class today! We should all resolve to achieve our goals this year, no matter what they are. I see it every year- people motivated and ready to take on the world in January. By May, they are simply burnt out. By the following January, they are making the SAME resolutions that failed them in years past. Why?!?! That is why I am urging you to resolve to change your mindset. To keep realistic goals in reach, go SLOWLY! And PLAN! So, your first step of that planning process is to grocery shop, as I discussed with you earlier. It doesn't have to take a long time, but I promise you will feel better once you do!
Here are some grocery shopping tips and hints:
1. Make a list. What do you want to eat and have time to prepare during the week?
2. Don't grocery shop when you are hungry. You will be more likely to pick up things that you normally crave but are trying to stay away from.
3. Shop around the parameter of the store. If you notice, meat, fish, veggies, fruit, dairy and most non-processed foods are located AROUND the grocery store. Once you start to venture down the aisles, you will notice that most highly processed, unhealthy foods are located here.
4. Find a healthy alternative to your favorite cheat meals and splurges.

Coming soon-grocery shopping from A-Z...sample grocery lists and meal plans.

Happy New Year!

New Year’s Wishes
We have reached this time of year again..The one that marks the day when everyone reflects on what has been and what is to come. It is a sense of renewed motivations, new hopes and better understandings. I am thankful to ring in a new year with old friends that I am thankful to still have in my life, family and new friends that have become like family to me. My sincere wish is for everyone to start a new day of a new year of a new period of life with a renewed appreciation of anything previously taken for granted. May you start 2009 with thankfulness, graciousness, love, understanding, and hope.
If you are like most people, your new year’s resolution has something to do with your level of fitness. But fitness is not just actions…it is a state of mind. A lot needs to be considered to ensure that your resolution will be one that is resolved and not one that is discarded after a few months and a few frustrations. Like anything worth achieving, expect to have conflicts along the way. Otherwise, it would be easy and we would never struggle with it to begin with.
I hope that this group can serve you in some way through the year. I hope to be able to inspire you along your journey. But after all, it is your journey and you must have a plan. My first bit of advice is to assess your life. Look at your schedule: how much time do you have (and are willling) to prepare meals, work out and still enjoy your life. Your goals should reflect that if you are to succeed! So, today, if you are looking to improve your fitness both inside and out, make a commitment to what you KNOW you can do…once you have accomplished that, then move forward. Plan your meals, go to the grocery store, get moving with workouts and have dedication and willpower. Remember too, that the cliché “you are what you eat” is actually true. True fitness is a combination of meal planning, healthy eating, working out and rest/recovery…and 100% mental. Close your eyes and see things as you want for them to be…then move forward!! Keep in mind that it takes time. Have patience and be realistic.
I’ll be back real soon with more. Please feel free to send any questions pertaining to health and fitness my way and I will help you as best that I can!
In good health,
Laurie Leigh Daly
(Certified Fitness Trainer, Specialist in Performance Nutrition, Lifestyle Wellness Coach, Pilates Instructor, Group Training Instructor/Choreographer/Co-ordinator)
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