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

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.

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 :)