Slim and Strong

Slim & Strong Blog Has Moved!

2013-12-09T17:18:00.004-05:00

Hello my dear readers,

the Slim & Strong Blog has a new home on our brand-new website. Please go to http://brooklynbridgebootcamp.com/blog/ and sign up to continue to get your daily emails with new blog posts. It's easy, just enter your email address and you're done.

Thanks so much and I hope you love the new look as much as I do! While you're at it, check out the new success stories and programs!

Cheers,

Ariane

The Slim & Strong Blog has moved to a new home!

2013-12-01T12:20:00.002-05:00

Hello my dear readers,

I'm excited to announce that the Slim & Strong Blog has a new home on our brand-new website. Please go to http://brooklynbridgebootcamp.com/blog/ and sign up to continue to get your daily emails with new blog posts.

Thanks so much and I hope you love the new look as much as I do! While you're at it, check out the new success stories and programs as well!

Cheers,

Ariane

The day after Thanksgiving - You're doing better than you think!

2013-11-28T20:28:00.000-05:00

In the spirit of Thanksgiving and giving thanks, I came across this post called "19 signs you're doing better than you think" that brings things back into perspective. Yes, life can be tough sometimes and we all have our ups and downs and yet, it's the basics we need to be grateful for and acknowledge to keep our life in perspective and to keep on our path.

Wishing you a wonderful weekend!

Even in uncertain times, it’s always important to keep things in perspective.

True wealth is the ability to fully experience life.
- Henry David Thoreau

You are alive.
You are able to see the sunrise and the sunset.
You are able to hear birds sing and waves crash.
You can walk outside and feel the breeze through your hair and the sun’s warmth on your skin.
You have tasted the sweetness of chocolate cake.
You didn’t go to sleep hungry last night.
You awoke this morning with a roof over your head.
You had a choice of what clothes to wear.
You haven’t feared for your life today.
You have overcome some considerable obstacles, and you have learnedand survived.
You often worry about what you’re going to do with your life – your career, your family, the next step, etc. – which means you have ambition, passion, drive, and the freedom to make your own decisions.
You live in a country that protects your basic human rights and civil liberties.
You are reasonably strong and healthy – if you got sick today, you could recover.
You have a friend or relative who misses you and looks forward to your next visit.
You have someone with whom to reminisce about ‘the good old days.’
You have access to clean drinking water.
You have access to medical care.
You have access to the Internet.
You can read.

The truth is, you’re doing better than a lot of people in this world. So remember to be grateful for all the things you do have. (Read The Happiness Project.)

Carb Coma? Here's how to handle Thanksgiving

2013-11-27T11:27:00.000-05:00

Ariane,

last year I totally overdid it on Thanksgiving and two days later I felt bloated, heavy, tired and lethargic. It took me days to get back on track and I felt awful. What advice do you have for me this year?

Thanks, Michelle

Michelle,

Thanksgiving is the meal when most people overdo it. Too much starch, too much sugar, too much booze (to drown out the relatives...), and the stress of the travel that goes along with it. For most families, Thanksgiving is about the food and as a result you're presented with so many options that it's probably hard to say no. However, the meal should be enjoyed and shouldn't make you feel horrible two days later. Neither should you feel guilty about having overdone it. It happens and you can undo the damage.

Here's your best course of action this year. And, I'll also tell you how to get rid of the bloat fast in case you're being force-fed by the relatives :-)

Ideally, you want to exercise before eating a big meal. Exercise uses your blood sugar and then glycogen as energy. Glycogen is the energy that is stored in your muscles and liver and supplies you with about 2,000 calories worth of energy. So, on Thanksgiving morning you want to head out for that Turkey Trot or put in a heavy-duty strength training workout to empty your glycogen stores. Once they're empty, your body starts burning stored body fat for energy. In your case, you're getting ready to hit the Thanksgiving table and refill those glycogen stores. Depending on your choices you can either keep your body in fat burning mode or put it into fat storage mode.

There are great choices in a Thanksgiving meal - lots of protein from the turkey and lots of fibrous carbohydrates from the veggies (carrots, green beans, corn, brussels sprouts - you know your veggies). And then there are of course the starches: the stuffing, mashed potatoes, sweet potatoes, bread and corn bread. Every Thanksgiving also offers up plenty of sugar from the pies: apple pie, sweet potatoe pie, pumpkin pie...

Every one of these food groups are handled differently by your body and once you know this, you'll know how to handle them:

Protein: fills you up for a long time as it takes ages to digest, tells your body to burn fat, fuels your muscles
Fiber: fills you up, provides bulk for your digestion, balances your blood sugar level and satiates you for hours
Starches: if eaten in excess (and that means on average more than 10 - 15 bites) they raise your blood sugar and promote an insulin spike. Insulin tells your body to store fat. After a blood sugar spike you crash and feel hungry and lethargic again.
Sugar: Quick blood sugar spike, which causes an insulin response -> which tells your body to store away the excess calories as body fat. After the quick spike, your blood sugar drops, you're hungry again and lethargic.

Both sugar and starches make you retain water and that's where the bloat is coming from. Mashed potatoes and the pies... Every gram of carbohydrate holds on to about 3 grams of water, so there is no surprise if on the day after a big meal your face looks puffy, your belly is quite round, and your rings fit tight around your fingers. Your energy is typically low and your digestion may be slowed down. Dehydration is common as well.

Animations provided by MySpaceAnimations.com

Here's how to fix it:

Exercise before eating a big meal. Empty your glycogen stores (an hour of a high intensity workout would be ideal. Take a look at this mega-intense treadmill routine or a workout in a snap if you need some inspiration).
Start your meal with a protein. Eating the turkey first will ensure that you balance your blood sugar somewhat before the starches and sugars will put it on a rollercoaster ride. For example, fill your plate with turkey that's the size and thickness of your palm (about 20-25 grams) and then add lots of veggies for fiber.
Eat starches later in the meal as they add up quickly in carbohydrates and they will impact your blood sugar negatively. For example, you could eat 50 spears of asparagus to get 30 grams of carbs but only 1 cup of mashed potatoes to reach that number. Or, you could eat 4 cups of green beans but only 1.5 slices of bread to get 30 grams of carbs - 30 grams of carbs is about the amount of carbs that will keep your blood sugar balanced and in fat burning mode. If you eat much more than that you will spike your blood sugar and signal your body to store fat, so balance in carbs is key.
Skip the sugar if you can. If you eat the sugar (desserts or alcohol) then make sure you skip the starches instead. You don't want to overload your body with too many carbohydrates from sugar and starch as they have unfavorable health effects if eaten in excess. However, if you do have the dessert you should be aware that if you eat it hours after the meal - alone or without any added protein - that you might end up crashing from too much sugar.

Most people don't pass out on the couch after the big meal from the tryptophan in the turkey (you'd have to eat the whole bird to get a good dose of narcotics from that), but they fall asleep because their blood sugar is so low that the body doesn't have any energy in the blood stream. All sugar that went into the blood has been shuttled into the cells and there is nothing left for your brain or body to derive energy from.

After a heavy meal, you want to make sure you exercise within 12 to 16 hours. That's your magic time frame in which the energy you ate is likely still in your muscles and liver. However, if you ate more than 2,000 calories in that meal (that number varies depending on how much muscle mass you have), then chances are some of the food was already converted into body fat. Pinch yourself - you'll know where it went :-)

So, head to the gym and put in another high intensity workout the next morning or, even better, the same day in the evening. If you can work off the glycogen stores then chances are no excess food will be converted to body fat.

Animations provided by MySpaceAnimations.com

How do you get rid of the bloat?

You need to drink lots of water to rehydrate your body and push bloat water out of your system. Aim for at least 3 liters a day.
Follow Thanksgiving with a low-carb day. All meals should consist of a protein and veggies. No starches or sugars as they will make you hold on to water.
Exercise to induce sweating out excess salt and to regain your sense of what a healthy body feels like.
Add starches back only on the day after the low-carb day. Starches are not necessary nutritionally, so you can delay introducing them as long as you want. Sugars are certainly not necessary for you to survive, so keep them at bay as much as possible.

A typical low-carb day could look something like this:

Breakfast: 3-egg omelet with mushrooms, onions, broccoli

Snack: 20 almonds

Lunch: Large mixed green salad with tuna and 1 tbsp of olive oil with lemon dressing

Snack: Whey Protein Shake (Protein powder, water, ice)

Dinner: Grilled Chicken or Fish with roasted or steamed veggies

Or:

Breakfast: 1 cup of low-fat plain Greek yogurt with 1 green apple

Snack: 3 hard-boiled eggs

Lunch: Turkey burger with veggies

Snack: Veggies (bell peppers, baby carrots, snap peas, celery) dipped in low-fat greek yogurt mixed with Herbs de Provence

Dinner: Chicken soup with mixed veggies (the lighter the dinner, the faster the fat loss and the better your sleep).

Happy Thanksgiving!

A Thanksgiving Veggie dish with incredible health benefits: Brussels Sprouts

2013-11-26T19:11:00.000-05:00

Brussels sprouts have become a new favorite, it seems. I used to hate them as a child for good reason. Steamed without any flavor they're not very appealing, but if you roast them and season them properly they take on a completely different appeal.

Brussels sprouts are loaded with glucosinolates, which are potent anti-cancer fighters and they also help in the detoxification of your body. Brussels sprouts are rich in sulfur, which is needed in ample supply to activate the Phase 2 detoxification. They're also high in Vitamin C and manganese, beta-carotene, and vitamin E. And, even better, the compounds in Brussels are thought to protect our DNA, which can be attacked by toxins from the environment, so load up on these babies on Thanksgiving and beyond and you'll be actively fighting environmental effects on your body.

Here's a super-simple, yet delicious recipe:

Ingredients:
2 pounds Brussels sprouts
3 tablespoons olive oil or coconut oil
3/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Directions
Preheat oven to 400 degrees.

Cut off the stems of the Brussels sprouts and remove any yellow leaves. Cut them in halves and then put them in a bowl where you coat them thoroughly with the oil, salt and pepper. Spread them on a baking sheet and put them in the oven for about 40 minutes. After the first 20 minutes turn the sprouts and move them around the sheet. You know the sprouts are done when they are soft on the inside and slightly crispy and brown on the outside.

Get Thanksgiving Ready with these delicious Recipes and Workouts

2013-11-25T15:54:00.000-05:00

You're probably either in travel mode or getting yourself ready for the big Thanksgiving holiday, so time might not be on your side. However, you still want to do something good for your body, so here are three suggestions for a quickie workout. Yes, you do have 7 minutes to fire up your muscles and boost your metabolism.

Here's a quickie routine for the upper body. Use moderate to heavy weights at the gym and perform 12 reps each:

Push ups on the bench
Chest press (heavy weights)
Chest fly (heavy weights)
Upright rows (go heavy)
Lateral raises (moderate weight)
Biceps curls (go heavy)
Triceps dips on the bench
Bent-over back rows (go heavy)
Seated back rows (go as heavy as you can)
Pull ups on the pull up machine
Sit-ups (perform 5 sets of 10 reps of your fave ab moves)

Or, if you have a set of dumbells at home, try this 7-minute arm routine video:

Then, hit your lower body with another 7 minute workout:

If you're looking for healthy Thanksgiving recipe suggestions, check out GoRecess's selection of gluten-free and paleo stuffing, Spiced Butternut Apple Soup, and Butternut Squash Quinoa Kale Salad.

Enjoy the excitement of getting together with friends and family!

Look who won the title "Butt-Kicker of the Year!"

2013-11-24T15:27:00.001-05:00

On Saturday we hosted our season finale on the Brooklyn Bridge. The workout consisted of 4 bridge crossings, countless pushups, mountain climbers, squat jumps. lunges, wall squats and step ups - all in the name of showing off what you worked so hard for all year.

All Brooklyn Bridge Boot Camp instructors came and each one of us taught a part of the class. We had 22 brave souls attend. Meet the trainers (from the left): Jessica, Ariane, Myrna, Brandon and Caitlin.

Myrna rallying the troops...

We had participants who have been with us since the start, such as Eugene (we even named a move after him), Kamen, Kathy, Lisa, Drew, and Fiona. We had a few that used this 2-hour madness as their introduction to Brooklyn Bridge Boot Camp. We took them across the bridge four times (4.4 miles total) and stopped intermittently to put them through evil and torturous moves, such as Brandon's 3 minute-long mountain climbers,

Myrna's never-ending fire feet and planks, Caitlin's grueling arm work with the bands and Jessica's stair sprints.

Here's Tony running down the bridge towards Brooklyn.

Myrna trying to wrestle Brandon. Not a chance the man can be taken down!

Among our stars was of course Kathy, who has been kicking butt with us for 3 years and she has steadily lost 80 lbs, run marathons and duathlons. Read her story here.

Ann, a very loyal and dedicated boot camper from Upstate New York came to the city with her daughter for this special event. She had made it her mission to not only take her first-ever boot camp class in the city with us, but at the same time she wanted to conquer her fear of bridges. She was absolutely terrified at the first crossing and her daughter Deanna coached her through the entire span. The second time there was a smile on her face for having made it so far. Here she is as I'm checking her brain function :-)

We also had our superhuman Kamen attend, whose story you may have heard before on this blog. He didn't just work out like superman, but also looked like him! Rock on man!

Also, part of our all-star team was Joseph who has been working out with us ever since the Upstate Detox Retreat. Here is his story. You should see this man in action, but hear it for yourself as he decides to win the title. You'll also see Liz, telling us how she's feeling a bit sick.

Several of my very devoted Slim & Strong gals showed up and showed the guys they meant business.

We even had a 7.5 months old fetus do the boot camp. I think that may have been among the youngest participants so far... Here's the bump in action.

Myrna's bunch from her Brooklyn classes showed up to compete for the title as well and boy, they didn't disappoint either.

And, as we typically do, we ran into Bill, our 84-year old friend who walks from Brooklyn across the bridge every morning to Manhattan. He gets a cup of coffee and sits in City Hall park and then makes his way back across the bridge. How is that for a great routine?!

After everyone had completed their 4 bridge crossings, a total of 4.4 miles, we put them through 3 minutes of burpees, followed by squat jumps, followed by planks. Little by little people dropped our from exhaustion and the only people left at the end were Joseph and Liz. Liz beat out the guys with her killer planks and won the big title "Butt-Kicker of the Year!" Well deserved Liz! Congratulations!

We celebrated with a bottle of champagne and enjoyed the feeling of having survived. We also honored Myrna for her recent feature in the Daily News. She was interviewed about her incredible weight loss and career change. You should read the article for inspiration.

We had such a fun time and the weather could not have been better to show off the strength, endurance and mental strength they have built up over the course of this season.

I want to thank you all for coming out and celebrating the end of the Brooklyn Bridge Boot Camp season with us. We will continue to run classes in Cadman Plaza Park and Prospect Park in Brooklyn, Central Park and indoors during the winter. Please check the class schedule to join us!

Let's get training for next year's title!

Check out all the pics on my Facebook page.

How to keep it together at holiday parties

2013-11-20T12:28:00.001-05:00

My Slim & Strong programs attract a bunch of very cool people every month. The team spirit is great, the camaraderie is fantastic and people check in on each other to see if their team mate is coming to class. They even set up mats for each other. Can it get any better than that? I love that we all support one another towards becoming better versions of ourselves and so I'm always psyched when I hear people's success stories. Naturally, I want to share them with you so you too can learn. I received this email from Viviana, who has been taking Slim & Strong for several months now, sharing a story about how to make holiday parties a success:

"As the holidays approach and we are bombarded with work and social events to meet, I wanted to share with you some advice I heard at a Weight Watchers meeting a long time ago.
It was December and one of the "members" (who had worked very hard and had reached her weight goal ) was feeling anxious about that evening's office party. She was convinced the cocktail food would be too much of a temptation and that she would fall for it. A gentleman in the group asked her what kind of bag she was planning to use. The young woman held her huge work bag to show to us. He said, "that's no good...because it hangs from your shoulder, it leaves your hands free to grab things. Since we are very close to Bloomingdales, I suggest that when this meeting is over you go get yourself a clutch bag...since it has to be pressed against your body to keep it in place, that should do the trick... on one hand you will hold a glass of wine, while your other side will be "trapped" trying to hold on to that clutch".

The "advisor" was a man in his seventies. His creative thinking touched me. Aware of the woman's anguish and already sense of failure, he had given it great thought to come up with a solution.Raffaella came back the next week triumphant. She had followed his advice!

Maybe some of us would have also followed the advice but would have inevitably fallen for the temptation, finding we could hold a clutch and still grab a bite. But Raffaella decided to use the clutch as an ally to her goals. Her clutch became her support partner that night... This story always makes me smile."

Thank you Viviana for sharing this story. Your success definitely depends on your planning, your determination to succeed, and on other people's support and accountability to those you care about.

Go get yourself a clutch or other 'crutch' to be successful in your fat loss adventure.

Are you a Diet Perfectionist?

2013-11-19T18:35:00.004-05:00

Here's an email I got today from one of my Detox participants: "Hi Ariane - I've fallen off a bit as I'm not eating as cleanly. I've stuck with the shakes for breakfast and eating protein and veggies at almost every meal. I still struggle with the "extras" and eating more than I need to. My digestion is fine so that's good. I'm cleaning up though so feeling good about that. I may do a detox again at some point in the future."

My response?

Don't fall into the trap of thinking you must be perfect to get any benefit out of this detox. That's not what the program is about. The idea is for you to discover how great you can feel eating clean, what foods make you feel good and which make you ill. Also, you need to learn what nutritional lifestyle works in the long run and unless you try out things that aren't necessarily on the plan you won't ever learn that.
So, switch your thinking from 'I have to stick to the plan perfectly to see any benefit" to thinking "I want to understand what is best for my body." People, it's not about the weight. It's about getting your body healthy and the weight will drop as a side effect of you taking care of your body. I hope you're making that connection more and more.

I've seen time and time again how the focus on the number on the scale, the focus on trying to be perfect derails your progress. Here's the difference in thinking between people who are perfectionists and focus on numbers and those that focus on the behaviors that lead to change:

Diet Perfectionist:

I want to weigh______ lbs
I need to eat perfectly.
I can't ever eat sugar again.
I have to exercise at least an hour a day to see weight loss.
I can't indulge.
I have to fight against my body to see any results.
I'm afraid of going out for dinner with friends because I will let them derail me.
I don't have any control over my eating.
My metabolism is slow and I naturally am heavy-set.

Slim & Strong Thinking :

I eat lean protein and veggies at every meal.
I focus on reducing my body fat percentage rather than the weight on the scale.
I want to gain muscle to get leaner.
I allow myself two cheat meals every week.
Eating clean makes me feel energized and focused.
I love the way I feel after a good workout.
It's ok to enjoy a treat/cheat once in a while because it helps rev up my metabolism and keeps me happy.
I enjoy taking care of my body because it feels so much better than when I used to be sluggish and tired.
I love fitting into my skinny jeans.

The difference in the thoughts and focus is obvious. You can train yourself to focus on goals that are motivating and enticing. You can stop the self-sabotage and self-punishment. It takes practice, but it can be done. So, start today and practice these thoughts daily. Over time you are reprogramming your brain towards the kinds of thoughts that produce real and lasting results.

Skip the Cereal. Make High-Protein Chocolate Muesli!

2013-11-18T11:32:00.001-05:00

To some people it comes as a surprise that cereals are among the most processed foods you could eat for breakfast. Sure enough, companies like Kashi and General Mills have done a fantastic job making you believe that cereal is the perfect way to start your day. The message usually is that whole grains are crucial to your health with added minerals and vitamins... Unfortunately, it's marketing and not the truth because most people are better off without that many grains. What happens when cows are fed corn and grains instead of grass? They fatten up fast and are more susceptible to disease, which makes the use of antibiotics necessary. The same happens to us. We eat too many grains and we gain weight.

Most cereals contain loads of sugar and processed grains. Sugar and grains raise your blood sugar instantly when you eat them. Add some milk with lots of lactose in it to the mix and sure enough you'll get a huge sugar spike after eating your little bowl of cereal. Before you know it, you crash and are hungry again, even though you just ate.
Grains are not as healthy as you may think and are linked to insulin resistance (that means your cells don't recognize insulin anymore and your blood sugar stays dangerously high, causing inflammation in your arteries), obesity, digestive issues and allergies. Many cereals contain soy, which is highly processed, typically genetically modified, and can cause uncomfortable digestive issues, such as gas, distention and bloating.

If you want to fill up on a healthy breakfast that is at the same time a fat burning breakfast and balances your blood sugar level for 2-4 hours, then try this recipe. It's perfect for a post-workout breakfast as it contains about 10grams more protein than you would need normally.

High-Protein Chocolate Muesli

1/2 cup of slow-cooking oats (instant oats are processed and will raise your blood sugar fast)
2 cups of unsweetened vanilla almond milk (lowest in sugar)
a handful of walnuts and almond slivers
1 tablespoon of dark cocoa powder (sugar free and loaded with fiber and anti-oxidants)
1 scoop of vanilla whey protein powder

Combine all ingredients until there are no more clumps from the powder and cocoa. Let sit in the fridge overnight and allow the oats to soak up the almond milk.

The nutrition facts show that this is a perfect breakfast: Enough carbs to give you energy and fill you up, a decent amount of protein to help you build muscle and balance your blood sugar and good fats to help you fill up and make it taste great. Plus, the chocolate satiates any sweet cravings and helps boost your mood.

Enjoy!

Join the "What's Up Remi?" caption contest and win a free indoor class!

2013-11-17T17:56:00.000-05:00

We don't take ourselves too seriously at Brooklyn Bridge Boot Camp. Yes, we work hard, but we like to have fun and laugh.

Want to win a free indoor class? Look out for the "What's up Remi?" Caption Contest every Monday on the Brooklyn Bridge Boot Camp Facebook page. Get your funniest caption in and get your butt kicked on the house.

Who's Remi? She's my dog. The coolest and fittest you'll ever meet :-)

Here are a few of our recent favorites:

See you on our FACEBOOK page!

BOOYA FITNESS: Sweat at a moment's notice!

2013-11-14T14:30:00.001-05:00

A few months ago I told you about our day shooting two new workout videos in a studio in Queens. Well, the exciting news is that the rough cuts were put up on youtube for some preliminary testing and got some rave reviews and loads of views. Now, the final edits and touches are being added and come January 2014 you'll be able to have access to a slew of challenging, effective and fun workouts via a new online platform. Don't feel like going to the gym? Traveling and only have your hotel room? Or, the weather isn't making you want to drop down for push ups outside? You just log onto BooyaFitness.com and get your kick in the butt delivered to your computer.

The promo videos were just released. Get a sneak preview at what is yet to come. I hope you'll love the sweat stains :-)

Myrna: The Ultimate Inspiration in the Daily News!

2013-11-13T16:32:00.001-05:00

Just yesterday I told you about Myrna being featured in the Daily News. You may not have heard about Myrna's story, so check out how she started not too long ago, getting her butt kicked in Slim & Strong. Well, a few years later she's a different person. Her story ran yesterday and I couldn't be prouder and happier. Read for yourself. You won't be disappointed:

Once obese, now a fitness pro, Myrna Lopez inspires Bronx residents to get in shape

Lopez is fitness director at Bronx House, but once struggled with her weight. She dropped from 212 pounds down to 136 through a healthy diet and exercise.

BY TRACY MILLER / NEW YORK DAILY NEWS

WEDNESDAY, NOVEMBER 13, 2013, 1:03 PM

RICHARD HARBUS/FOR NEW YORK DAILY NEWS

Myrna Lopez, fitness and wellness program director at Bronx House, leads a class — the same kind of session that helped her trim down to a size 6 from a size 20.

A few years ago, Myrna Lopez couldn't do even one push-up. On Monday night, she did almost one hundred.

Lopez, 53, director of the fitness and wellness program at Bronx House, wasn't shy about putting members through their paces in an hour-long boot camp class at the nonprofit community center on Pelham Parkway South.

"She kicks our butt in a good way," said Tabitha Mendez, 33, who sweated through sets of jumping jacks, squats and bicep curls with her 13-year-old daughter Alyssa.

Three years ago, it was Lopez attending her very first boot camp class, determined to shed pounds from her obese frame. At her heaviest, the 5-foot-4 Lopez tipped the scales at 212 pounds — a body-mass index that is nearly 70% higher than “normal.”

Back then, Lopez would work long hours at a sedentary human resources job, then come home and indulge in comfort food, like a whole plate of rice.

"I could barely run anywhere. I didn't have any stamina," Lopez recalled. "I was tired all the time and feeling depressed about it, just feeling sorry for myself."

Accountability Buddy: Do you have one?

2013-11-12T11:08:00.000-05:00

Last week I got a rather urgent text from Myrna, our butt-kicker extraordinaire. She told me she was going to be featured in the Daily News - photo shoot and all - with a story. Super exciting! This woman has had it coming, I'm telling you. She's been plugging away, bit by bit at creating the live she wants and the response she's getting is beyond positive. That old saying - you reap what you sow... It's true.

Anyways, as it goes with big events, we want to look and feel our best and since I have a deadline coming up to look and feel my best too, we made a pact: We would text each other our meals and promised to keep it clean. For more than a week we have been sending each other our breakfast eggs, our lunch salads and turkey meatball dinner or chicken with veggie dinners. It was inspiring to have someone to report to (reporting to myself all the time gets boring....). It made me more aware of what I was eating and stopped me from making haphazard choices. Myrna felt the same way about sharing her goals and steps she was taking to get to it. I was thinking twice about 'treating' myself with things that weren't really treats because they would in the end just punish me. So, I decided not to 'punish' myself at all after committing to Myrna. There was just one incident where a massive amount of apple cobbler made by my friend Erin was put in front of me and I decided to nose dive into it. I did report it to Myrna and made up for it. Not by beating myself up or calling myself names, but by adding an extra workout and lowering my carbs the following day.

Having someone to share your intentions and goals with is crucial to your success. It makes you feel that you're not in it alone. It helps you realize that your actions have consequences - on your body and health and on the other people you shared your goals with. I pride myself on doing what I say I will do, so when I tell someone I'll commit to something and then don't do it, I know that I'm not only letting myself down but also change the other person's view of me. In the Slim & Strong program I always have my participants share their goals with their team mates and I encourage them to stay in touch and share struggles, successes and ideas throughout the month. It works. I hope you'll give it a go and make that commitment to a friend, co-worker, trainer or other person in your life whose view of you matters to you.

Check back on Facebook to hear when Myrna's story is coming out! Congrats Myrna! So happy for you!

Snack on this: Eggs on bread with avocado

2013-11-11T21:01:00.001-05:00

Real food is better than snacks or bars when it comes to satisfying a craving or balancing your blood sugar. When you're hungry, your goal should always be blood sugar control. If you eat too many carbs, your blood sugar spikes and puts your body into fat storage mode. If you eat too little protein, you'll be hungry a lot. If you skimp on fat you'll want to eat more food to make up for the lack of flavor and satiation.

Here's a very simple snack that I love eating. It's real food, totally satisfying because it hits the spot and perfectly balances your blood sugar levels, keeping your body fat burning, while shutting off your hunger: Eggs on bread with avocado.

Use the grainiest bread you can find - the more fiber, the better - and toast it. Then slice up two hard-boiled eggs and 1/4 avocado. Place the sliced eggs and avocado on the bread, add a little pepper and cumin and enjoy.

Nutrition facts:
16 grams of carbs (depends on the kind of bread you use)
15 grams of protein
10 grams of fat

This should keep you full for about 2-3 hours.

Food Diary Clean-Up: Why am I hungry at odd times?

2013-11-10T15:51:00.000-05:00

Hi Ariane!

Thanks for taking a look at my food diary. I've been hungry at odd times - usually I don't eat after dinner. Looking forward to hearing what you think.

Thank you, Kate

Thursday:

Breakfast: Coffee with skim milk

1 piece whole wheat toast with peanut butter

Lunch: Smoothie- Almond milk, banana, cacao, dates, maca, and cinnamon

Snack: 1.5 oz pretzel bites

1 piece turkey, hummus, pumpkin seeds

Dinner: baked chicken w/tomato, olives, and olive oil

spinach and swiss chard

Snack: dark chocolate

clementine

Wednesday:

Breakfast: Coffee with skim milk

Fage 0% plain yogurt

1/4 scoop protein powder

Pumpkin seeds

Snack: Smoothie- Almond milk, banana, cacao, dates, maca, and cinnamon

Coffee and skim milk

Snack: 1.5 oz pretzel bites

2 mini size baby ruth

Lunch: 4 oz grass fed beef with salad with olive oil and vinegar

Dinner: 1/2 whole wheat roll up with 1 TBSP hummus, clementine

1 sq. 70% dark chocolate

Hi Kate,

thanks for sending your food diary.

The reason you're hungry is most likely because you're eating too many carbs that are high in sugar and not enough protein to balance it out. You're also not eating a lot of veggies, which would fill you up and keep you full for several hours. You're basically a bit on a sugar roller coaster due to high carbs and low protein.

Here are a few things you might want to tackle this week:

Your smoothie seems very high in sugar. 1 banana (30g of carbs) with dates (one has several grams of sugar) and possible sugar from the almond milk. You don't have any protein in the smoothie that would help you balance your blood sugar. High carb intake will create a massive sugar spike, a surge of insulin, which then makes you crash and hungry again. Plus, your body is storing all those carbs as body fat, unless you work them off. Take out half the banana and add protein. Make sure the almond milk is sugar free.

Make sure you eat a better breakfast. One slice of toast with peanut butter gives you about 6 grams of protein and about 16 grams of carbs. To stay in fat burning mode, you need about 30 grams of carbs and about 20 grams of protein. Again, another reason you may be hungry shortly thereafter.

It looks like you get hungry after dinner - eating chocolate and fruit - loading up on sugar that you won't burn off during your sleep. The reason you're hungry at night is because your breakfast wasn't balanced and you're not eating enough carbs to fill you up. Try an omelette with 3 eggs or 6 egg whites or add some cottage cheese to your toast and notice that you'll feel full longer.

Add a load of veggies to your day to stay satiated and get nutrients in your body. You barely have veggies coming in: a few tomatoes and olives, spinach and swiss chard and that's it. Your body needs nourishment and processed foods will strip your body of them, rather than adding to your health.

Pretzel bites may be low in fat, but they're not a fat burning snack. Go for veggies or a protein shake instead. Dark chocolate is a great treat just as long as the cocoa content is higher than 80%. Loaded with fiber and antioxidants and it satisfies the cravings perfectly.

Send me another food diary of a clean day so i can see how you put this to use.

Yum for Fall! Pumpkin Oat Balls

2013-11-07T22:23:00.001-05:00

I'm a pumpkin lover. I can't wait for my first slice of pumpkin pie of the year, so in the meantime I'll make do with healthier versions of pumpkin.

I came across a great recipe for pumpkin oat balls. Nope, they're not anything like the Schweddy Balls from SNL (one of my favorite skits). I modified it slightly to clean it up a bit for you to enjoy guilt-free. Just don't shove them all in your mouth all at once. Enjoy!

Ingredients:

1 cup pumpkin, canned unsweetened
3 cups oats, not cooked
4 tbsp maple syrup (or use stevia instead)
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1 tsp vanilla extract
1 tbsp flax seeds
1 cup walnuts
1/2 cup dark chocolate chips.

Mix everything together in a large bowl. You kind of want to press and fold to get everything together. Roll into balls about 1 inch in diameter. Place on a wax paper and chill for about 30 minutes.

Need a Chocolate Fix? Try Spicy Hot Cocoa!

2013-11-06T14:32:00.005-05:00

Sugar cravings aren't anything abnormal when the colder days arrive. The shorter days and lack of sunlight can cause us to seek comfort in carbs and sweets. Not that that makes you feel better in the long run, but sometimes you just need something to pick you up. And, before you reach for fake sweeteners that don't satisfy your sweet cravings but make you overeat, go for the real deal and make yourself some delicious Spicy Hot Cocoa!

Last night I just needed something sweet and so I made a delicious drink that hit the spot. One cup was all I needed and it actually tasted better than the fatty dairy version of hot chocolate.

Here's what you need:

1 big cup of unsweetened vanilla almond milk (use one without carrageenan, an additive that causes inflammation in the stomach. Silk or the refrigerated Trader Joe's brand are great).
1 tablespoon of dark cocoa (it doesn't have any sugar but loads of antioxidants and raises your serotonin levels, which makes you feel happy!) I love the Trader Joe's Cocoa Powder made with Colombian chocolate.
A dash of cinnamon and chili powder
Stevia to taste (stevia is made from a leaf and does not raise your blood sugar because it doesn't contain sugar)

Nutrition facts:
Calories: 50
Carbs: 3 grams
Protein: 2 grams
Fat: 3.5 grams

Serve in a cup with a positive message and life is good :-)

Need a quickie? Try this fat-blasting boot camp routine

2013-11-05T20:23:00.000-05:00

There you are: stranded in your hotel room, at your friend's place for the weekend or just too lazy to shuffle to the gym. You need a quick workout so your muscles don't turn to mush and you know you'll feel better if you crank out just a few minutes of fat-blasting moves. Here's my quickie boot camp routine to the rescue. These moves are taken from my Brooklyn Bridge Boot Camp DVD. If you need the full hour, you can order it here.

Work as hard as you can and push yourself. You only have a few minutes and the harder you work, the greater the effects - speak the more body fat you're going to burn!

Set1:

20 Push ups

20 Triceps Dips

20 Sumo squats

Repeat the above 2 more times

Set 2:

20 Forward Lunges

Wall squat - 45 seconds

15 Squat jumps

Repeat the above 2 more times

Set 3:

50 Jumping jacks
30 Knee ups (Run in place fast)

Plank - 45 seconds

Repeat the above 2 more times

To finish off, repeat the entire workout (all 9 moves) once more.

Enjoy the crazy sweat and that humming sound your body makes. That's the sound of body fat burning :-)

October Slim & Strong Winners: 3.5% body fat lost!

2013-11-04T21:24:00.001-05:00

The October participants of Slim & Strong buckled down on their eating (and drinking!). I know for a fact that two of the top participants decided to lay off the booze for a few weeks. And, it actually worked because alcohol calories cannot be used for energy. They go pretty much straight into fat storage, so please don't drink a beer before your next boot camp workout. It's not going to fuel you! :-)

Monica took home 1st place:

Weight loss: 8.4 lbs

Body fat loss: 3.5%

Muscle lost 1.71 lbs or 1.7%

6.7 lbs of pure fat lost

Congrats to your $200 shopping spree at City Sports!

The second prize of 10 boot camp sessions goes to Stephanie!

Weight loss: 2.6 lbs

Body fat loss: 2.1%

Muscle gained: 1.1 lbs

3.7 lbs lbs of pure fat lost

The third prize of 5 boot camp sessions goes to Peri!

Weight loss: 2.6 lbs

Body fat lost: 1.7%

.7lbs of muscle gained

3.3 lbs of pure fat lost

The winners of the PM group are:

Danielle too home 1st place:

Weight gain: .91%

Body fat loss: 1.2%

2.8 lbs of muscle gained

1.4 lbs of pure fat lost

Tanya won 2nd place:

Weight loss: 1.8 lbs

Body fat loss: 1.2%

Muscle gained: .5 lbs

2.3 lbs of pure fat lost

How do you drop body fat and gain muscle? It requires a few things:

a clean diet that helps your body burn body fat for energy - not food

an effective workout protocol that allows your body to build muscle instead of losing it

proper timing of nutrients

fat burning meals that prevent insulin release and stimulate fat burning hormones

Learn how you too can get slim and strong. Join my next Nutrition Workshop this coming Thursday at 6.30pm:

Stepping Out Studios, 37 W. 26th Street, 9th Floor

I ran the marathon. Ouch! Now what?

2013-11-03T15:15:00.001-05:00

Ariane,

Running the NYC marathon will leave me feeling like I got hit by a bus, I have no doubt. How do I make sure I don't get too sore? What tips do you have to get moving quicker than last year? I didn't do anything for a week and I realize that wasn't the smartest thing to do because it took me 5 days to get my first workout in.

Becky

Becky,

congratulations to running this epic event! There's a lot you can do to get back to walking like a normal human being and feeling good.

Long before I even became a trainer I used to run marathons and always made the same mistake afterwards. I would run the race, then eat my face off (not knowing that you only burn around 3,000 to 4,000 calories on average), take a week off from exercising because I thought I had earned my rest and then would feel sore for so many days that I hated even thinking of running. Then, I'd feel so discouraged that I'd take 2 months off from running, which made getting into it even more of a challenge. Needless to say, none of those tactics worked, nor were they smart, but hey, you live and learn.

The day after the marathon, make sure you eat an anti-inflammatory diet. Your legs may feel very big and heavy and chances are a lot of fluid is accumulated in your body as it helps heal your muscles. Drink lots of water and keep your body moving. Don't sit still for too long or you'll get stiff. Eat lots of veggies today and get some good fats in your diet from salmon, herring, or olive oil. Avoid any sugar and too many starches as they will make you retain even more water. If you had one or two decent meals after the race yesterday, then your glycogen stores in your muscles and liver will be restored by now. Also keep in mind that sugar increases inflammation in your body and right now your body is in an acute inflammatory state as you've put it through a lot of physical stress.

1. Don't let your body get sore. Muscle soreness onset happens typically 24 hours after an intense race, so chances are that you woke up this morning with quite a surprise. Make sure you move your body with similar moves within that time frame to stay loose and prevent the muscles from stiffening up. Do some light cardio today, go for a long walk, take the stairs and don't sit for too long.

2. Take an epsom salt bath. The minerals (magnesium especially) help your muscles relax and rebalance electrolyte imbalances and also draw excess water from the water, thereby preventing swelling.

3. Eat anti-inflammatory foods: Eating fatty fish rich in omega-3 fatty acids, such as salmon, fish, mackerel, herring, shrimp and scallop or walnuts and flax seeds ensure that the inflammatory response in your body is moderated. Omega-3s from fish oil supplements also keep arthritis and joint pain in check.

4. Take an ice bath: Extreme endurance events, such as half-marathons, marathons, or triathlons call for an ice bath immediately after the event. Dipping the body in ice cold water ensures that the inflammation response doesn't kick in to the degree it would if the body's temperature stayed elevated. This is best done right after the race to prevent inflammation.

5. Take a natural anti-inflammatory. Eating curry/turmeric and capsaicin ensures that the body's natural inflammation response is moderated. Also, the supplement by New Chapter called "Zyflamend" contains 12 ant-inflammatory herbs that help keep inflammation and soreness at bay.

6. Use the foam roller in 2-3 days. Work the area that is tightest with the foam roller and keep working on the area with slow and steady movements. The foam roller helps your facia relax, which then allows your muscles to relax more. While uncomfortable, it really does the trick for tight and fatigued muscles but you probably want to give it 2-3 days to go really deep as you might find it too painful and irritating right after the marathon. Listen to your body and do what works for you.

7. Take a yoga class. Hot yoga or a gentle yoga class will help your muscles stretch and will also help reset your nervous system, which went through a stressful event. Remember that whenever you put your body through extensive periods of cardio, you increase your cortisol levels, the stress hormone. Do your best to counteract its effects by giving your body good sleep and rest when it needs it the most.

Congratulations to running this epic event and enjoy the glory!

Ariane

The next NutriBullet Detox starts November 7th! Look and feel fab by Thanksgiving!

2013-10-31T10:20:00.002-04:00

The next NutriBullet Detox starts November 7th, 2013.

If you're ready to get your body back on track, then join our 21-Day Nutribullet Detox. You can participate remotely or you can opt to take indoor or outdoor boot camp classes in addition to your Detox program. It ends right before Thanksgiving - just in time to look and feel amazing when you meet your family. Past participants have lost up to 20 lbs in 3 weeks, and up to 5% body fat loss. That's a lot when you look at this:

Your commitment for 21 days is to:
• Eliminate alcohol
• Eliminate all sugar (white, artificial, juices, processed, junk, soda)
• Replace at least 2 meals/snacks with a NutriBullet shake daily
• Make the other 2-3 meals clean - protein and veggies
• Commit to 3 hours of exercise a week
• Take good care of your body by incorporating clean foods designed to detoxify your entire system – instructions emailed daily
• Drink at least 2-3 liters of water per day
• Buy a Nutribullet (Magicbullet) for $80-$99 (Optional)

We will be using the NutriBullet to create healthy and delicious detox shakes as meal replacements. This will help your digestive system relax and your body burn body fat fast, while helping your body release stored toxins.

And, did we mention winning $500 if you are the biggest loser?

What do you get?
Option1: INDOOR WORKOUTS - $300

• 6 indoor workouts (must be used within 30 days)
Book any of the following classes:
Mondays 6.30pm

Tuesdays 6.30pm
Tuesdays 6.30am
Thursdays 6.30am
Thursdays 6.30pm

6.30 am: Complete Body & Spa, 57th Street & 2nd Ave
6.30pm: Stepping Out Studios, 26th & Bway

• Daily emails with nutrition and detox directions, meal ideas, NutriBullet Drink Recipes, shopping lists, and workout routines
• Before and after measurements (weight, body fat%) and pictures
• Personalized Nutrition Calculations
• Goodie bag: Brooklyn Bridge Boot Camp Bag, Tank Top, Resistance bands with workout booklet, Brooklyn Bridge Boot Camp DVD, nutrition samples
• A kick-ass team mate to keep you on track

Option 2: OUTDOOR WORKOUTS - $275
• 6 outdoor workouts (must be used within 30 days)
Choose from any classes on the Brooklyn Bridge, UES, Prospect Park and in Central Park.
Plus the above.

Option 3: REMOTE PARTICIPANTS $200
For those who want to participate remotely.
• Daily emails with nutrition and detox directions, meal ideas, Nutribullet Drink Recipes, shopping lists, and workout routines
• Brooklyn Bridge Boot Camp Workout DVD

• A kick-ass team mate to keep you on track

Prizes for the Biggest Losers:
The winner is determined by most fat lost, muscle gained and most body fat% lost (Only Option 1 & 2 participants qualify)
1st: $500 Cash
2nd: 10 Outdoor Boot Camp Sessions (good for one year)
3rd: 5 Outdoor Boot Camp Sessions (good for one year)

Friend Referral Bonus:
Have your friend join and receive 2 indoor or outdoor boot camp workouts!

Terms:
• Sign up by November 5th, 2013 HERE

BEFORE measurements will be taken on November 7th at the nutrition workshop or in the morning between 7.30 and 8am at 57th and 2nd Ave

You know by now that the NutriBullet is all the rage and if you have a friend who uses it, chances are they're not shutting up about it. Well & Good NYC wrote a great article about its benefits. I hope you'll join us!

Celebrate the end of the Brooklyn Bridge season with a 2-hour Challenge!

2013-10-30T14:07:00.002-04:00

We are celebrating the end of the Brooklyn Bridge season with a special 2-Hour Boot Camp, the
Season Finale Super Challenge!

Brooklyn Bridge Boot Camp

Season Finale Super Challenge!

You’ve been working out hard all year and now it’s time to show what you’ve got.

Are you fit enough to run across the Brooklyn Bridge 4 times?
Are you strong enough to do at least 500 push-ups?
Are your legs ready for the shaking they’re going to experience?
Is your butt strong enough to take the special donkey kick routine?

Then hit the ground running and get crowned "Butt-Kicker of the Year 2013!"

The entire fitness staff of BBBC will challenge you in a special final boot camp class that includes fun and torturous drills, resistance band work and trivia to see just how much you know about the Brooklyn Bridge. Compete to win prizes and receive a butt-kicking goodie bag with lots of surprises from our sponsors. Join us as we close the 2013 bridge season in a fun way!

November 23rd, Brooklyn Bridge (Manhattan Start & End), 7.30-9.30am

Space is very limited, so sign up ASAP here:

P.S. We will continue to have outdoor classes running throughout the Winter, but classes on the Brooklyn Bridge will resume in April. Check the schedule for outdoor classes in Prospect Park, Cadman Plaza Park (both in Brooklyn), Central Park and the Upper East Side in Manhattan.

6 Minutes to Flat Abs

2013-10-29T12:40:00.003-04:00

How many times did you skip going to the gym because you thought you needed an entire hour and just didn't have the time? How many times did you say to yourself that in order make any difference in your body you need to spend a lot more than just a few minutes?

Every time you say that to yourself, you're actually denying yourself a workout that WILL make a difference. You see, it's not the length of a workout that creates the difference in your shape. It's the quality of muscle engagement.

Next time you're tempted to skip a workout, just set aside 6-10 minutes. I promise you'll feel your abs the next day if you do this 100 Sit-Up Routine. 10 different ab exercises, 10 reps, 6 minutes.

Enjoy your abs!

P.S. The 6-pack you want isn't made in the gym. It's made in the kitchen. Put to work these belly fat burning tips to see the ripped muscles underneath that layer of fat. Unless you burn the fat off through diet, you're not going to see the fab abs you've just created.

Food Diary Feedback: How do I drop a few more pounds of body fat?

2013-10-28T14:56:00.002-04:00

Hi Ariane,
Yesterday's workout was great. I was feeling really down on Monday because I had to miss all last week due to work and then when you said we were at the half-way point already I was surprised! I'm not even close to where I wanted to be, but I'm feeling back on track with my eating this week and yesterday's workout really energized me. I'm feeling stronger so I wanted to send you my food diary for the week to see what advice you can give me about it to really burn a few more pounds of body fat.

MONDAY
Breakfast - 12oz homemade protein shake w/ Spirutein powder, raspberries, blueberries, ice and 1/2 cup milk
AM Snack - 1/2 whole wheat english muffin w/one egg white
Lunch - Salad with tuna, avocado, garbanzo beans, blue cheese and 1 tsp olive oil
Dinner - Baked fish, kale, 5 bites macaroni and cheese
Desert - 3 pieces dark chocolate

TUESDAY
Breakfast - 20 oz of same protein shake from monday
Lunch - Baked fish, kale, 5 bites macaroni and cheese
Snack - Baby carrots, 1 tsp peanut butter
Dinner - 1 baked chicken breast, 1 pc. corn on the cob
Desert - 2 pcs dark chocolate

WEDNESDAY
Breakfast - 20 oz of same protein shake from monday
Lunch - Salad with pesto chicken, garbanzo beans, blue cheese, no dressing
Dinner - 1 chicken taco, refried beans
Desert - 2 pcs dark chocolate

Thanks for your feedback, Celine

Celine,

your food diary looks quite clean, but if you really want to take it to the next level of fat burning then i suggest the following:

limit your fruit intake to about 20-30g of carbs per day from fruit or cut it out entirely. fructose leads to fat storage faster than other carbs.
cut out all bread for the last week and any starches, such as mac and cheese and beans. If you have just a few bites, then that's fine to keep in your diet since you are so lean to begin with.
you're doing fine re your fat intake and stick mostly to healthy fats. i'd skip the blue cheese because it's not just high in fat but the moldiness of it isn't great in terms of your digestive health.
the 2 pieces of dark chocolate are a good treat. you can keep that if it does the trick of satisfying a sweet cravings. It's high in antioxidants and fiber and helps raise your serotonin levels.
the special k protein shake is not great. you're better off with a whey protein shake - simply mixed with water
skip the dairy in your shake. make it with water instead. dairy can cause breakouts and the milk sugar and hormones in milk aren't great for your body.

You've done well on cutting down on the booze and that will definitely show at the weigh-in.

See you for the next workout!

Ariane