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!

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.

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!

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)
COPYRIGHT 2009 LLExpressOnline.com/LLExpress.blogspot.com

3 weeks!?!?

Wow, I can't believe it has already been 3 weeks since I last posted here. It has been a very busy 3 weeks with lots of things to report, but its going to take a little while to get it all in order. So, I will go out of order to start with :) Each week I visit Planet Beach tanning salon in Lafayette where I have an unlimited membership to tanning, water massage beds, facials, mystic tans and hydration steam capsules. I really enjoy having this, since it helps me to relax during a busy week. While I very rarely use the tanning beds (I want to save my skin!!!), I do use the other services a couple of times a week each. The salon recently introduced a nutrition line. I'm all about this, so I decided to check out their "Detoxify" product. The product works as a total body cleanse, both inside and out, to keep organs and skin at their very best. Beginning tomorrow morning, I will take the capsules for 14 days. The product works in conjunction with NO processed foods, no "white" sugars and flours, no caffeine (OH NO..no coffee, diet Dr. Peppers :(, no alcohol and no red meat. Basically nothing but water, lean meat and fresh fruits and vegetables. I love to challenge myself and this will be no exception. So, I will report back to you soon for updates on the 2 week journey.
I hope that you had a happy and safe Thanksgiving and are now ready for the holiday season. Did you shop today?? I don't dare to brave "Black Friday"...shopping comes later!
Peace :)

Take the poll

Hey! I've included a poll on this site. Check it out at the bottom of this page and submit your answer. I'll post results of the poll after polling is complete. Look for another poll next week. I'm interested in seeing my readers' workout habits. Thanks and keep reading~

Oh the irony...

Time flies when you're having fun. Unfortunately, you never have a good grasp of that statement until you have something to compare it to. That would be just how long something can be when you are NOT having fun. Or maybe its just all in the way that you choose to look at things.

Why is it that the things we savor are over way too soon, yet the things we dread seem to drag on forever? Like that desert that you shouldn't be having that is gone in a second. The plate of vegetables, however, can be picked at for what seems like an eternity. Or how about that 30 minute workout feeling like a good 4 hours, but your 4 hour night out on Saturday seemed like 30 minutes.

Is it possible that you can find that meal that you love that is actually good for you or the workout that doesn't feel like a workout? Things that you actually look forward to? If any of these future postings inspire positive change in just one person, then I have succeeded. It's all about finding that balance, so happy reading!! Now get outside and enjoy the weather :)

Peace!

Fitness, Food, Fashion, Fun

I became very motivated when I decided to publish this blog. Motivated and focused. So focused that I forgot what I was trying to do in the first place and that is to express myself. I've been in many situations before where I've felt as though its tabboo to express yourself, so i decided to create my own. There's so much to write about, yet you can't just "write". You have to "do" too!
So I've decided to dedicate this blog to some things that I know very well. My 4 F's of what can make for a great day! Fitness, food, fashion and fun! What's current in health and fitness? What can I eat that is healthy, quick and tastes good? What are some workouts to balance and strengthen you, both inside and out? What are some good ways to relax? What are the fashion, hair and makeup trends right now?
The list goes on....tonight, I'll stop here. Tomorrow, I'll begin again.
Good night!