– Haley

A few months after giving birth to my son, I knew it was time to fit back into my “normal” clothes. Gaining over forty pounds, I was determined to lose the excess weight and tone up. I knew I couldn’t do it on my own, so I was on the hunt for a qualified trainer who understood my needs. I came across Lisa’s card and knew she was “the one” to kick my butt into shape, and she did!! I lost all the weight and more in a matter of months!! I gained muscle I never even knew I had and my body never looked so good! I was overly excited with the results, and never received so many compliments, especially from the biggest critic of all — my husband! I still follow her regimen, a year later and still ten pounds under my pre-pregnancy weight. Thank you Lisa! I couldn’t have done it without you!!

–Leena

No matter how energized you are in hitting the gym/street/slopes this winter, please remember you cannot outtrain a bad diet!  

With that in mind here are the foods to avoid, and the foods to load up on:

The Naughty List: (aka – Bad White Things)

1) White wine can be loaded with calories & sugar. Choose a dry white wine & check calories.

2) White Potatoes are high on the glycemic index scale. They have a range of 76. Sugar is rated as 100. Carrots have a rating of 47 . Keeping your foods to lower on the glycemic index can keep blood sugar levels even & help with weight loss and having a faster metabolism.

3) Sugar – Sugar has absolutely no nutritional value. One packet of sugar, about 3 grams, has approximately 12 calories. Try to stick to natural sugars found in whole fruits and vegetables. Your body can process these much more efficiently.

4) White Flour – Most often white flour is chemically treated or even bleached to give it the bright white color. It is a simple carbohydrate so your body will break it down into glucose and use it fairly quickly leaving you hungry and with little nutrients gained from the flour. This will pack on the pounds very quickly.

The Nice List: 

1)  Greens! – Green vegetables are low in calories and full of fiber, protein, and water.  They are also rich in minerals and antioxidants.

2)  Mushrooms – flavorful, low-calorie substitute for burgers, meatballs, meatloaf.  Low in saturated fat and sodium, high in vitamin D.

3) Fish – low in calories and backed full of Omega-3 acids.

4) Raw almonds – Full of healthy monounsaturated fats.  They also contain protein and fiber that help you stay full.

5) Greek Yogurt – Greek yogurt is considered a fat-fighting food because it is high in calcium and protein and low in carbohydrates.  Great source of protein, but be careful to choose a brand that is low in sugar and calories.

6) Avocado – Avocados are delicious, and filling – the good fat!

7)  Green Tea – Green tea has been shown to stimulate metablolism.

8)  Whole Grains – whole grains are low in fat, and have been linked to a lower risk of heart disease, diabetes and cancer.

9)  Lean Meat – the best lean meats to incorporate in your diet are chicken and turkey breast.

Always have healthy snacks between meals – this will keep blood sugar levels even.  If blood sugar goes too high or too low it can cause weight gain.  I love to start every day with a delish chocolate Shakeology shake I make with fresh bananas and almond milk.

http://myshakeology.com/esuite/home/Lisagfit

Now that you’ve committed to eating right, you’ve got to no more excuses not to take this all the way!  Muscle burns more calories than fat so try to workout every day.  I always feel better and am more civilized when I get my endorphin buzz — get out and run, hike, do a 30 minute SkinnyJeansWorkout segment – you can do this! Happy New Year and shake that ass!

http://www.skinnyjeansworkout.com/

When you sign up I will support you in:

Journaling your food

Setting a goal

Date started – weigh in, measurements

Target weight

Fitness routine you can do at home

Diet

Lifestyle suggestions

Message me at Lisag@lisagfit.com so we can get started today!  I will give you a 30 day guarantee if you stick with the program or your money back.

OK we all know I am the queen of multitasking exercises that minimize your workout time and maximize your results. Because of the design of the kettle bell – that little cannonball-like weight, and the way you grip it, it is the perfect tool to accomplish the best core results.

What you will need:

5- 15 lb. Kettle bell (depending on ability)

Water

Reps: 10 -20 (depending on ability)

Sets: Beginners do 2 sets of complete circuit.  Advanced do 3.

Here it is:

1. Kettle Bell Front Squat:

Great warm-up, targeting your core and lower body.  Stand with feet slightly wider than shoulder-width apart and hold the kettle bell up at chest level elbows bent and close to your body, toes and knees pointed outwards, keeping your back straight. Squat down toward the floor as low as you can, driving your hips back. Press down into your heels and return to standing.

2)  Kettle bell Swing:

Targets your entire lower body, core, and upper body.

Grab a kettle bell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor bending your hips back swing the kettle bell backwards between your thighs. Immediately stand and swing the kettle bell up to shoulder height. Making sure you don’t lock your knees or elbows.

(If you have any back problems, do this move without using a weight)

3) Kettle bell single arm swing:

Targets your core, lower body and shoulders.

Stand a bit wider than hip width apart. Grab the kettle bell with the right hand. Bend at the hips with a rocking horse motion. Keeping your weight in your heels. Swing the bell back down the midline of your body & behind you and swing it forward with the right arm for reps. Switch to the left for reps.

4. Plie Squat with Upright Row:

Targets your thighs glutes core and shoulders.  Stand with your feet wider than hip-width apart, holding the kettle bell at the top of the handle. Turn your toes and knees out slightly. Bend your knees, squat thrusting your hips back. Keep your upper body straight and the weight in your heels. Straighten your legs, without locking your knees and then stand up straight. As you drive upward from the ground, the kettle bell should be held close to your body from your abs to your pecs and back again.  As you draw it up to your chest, pull your elbows into a V into an upright row.

5. Lunge and Side Lateral Raise:

Targeting your legs, core and shoulders, the lunge and side lateral raise is another great kettle bell combo move. Hold a kettle bell in your right hand, stand with your feet together and your arms by your sides. Take a large step forward with your right leg, bend your legs and lower your back knee to a 90 degree angle. Hold this position and raise your right arm out to your side to shoulder level. Lower your arm back to your side, pass the bell under your right leg to your left hand. Step back to standing, then lunge forward with your left leg, pass the bell under your left leg to your right hand, push back off heels to starting position and repeat lunge side raise combo on the right leg raise the weight, Lower the weight. That’s one rep. Continue to complete reps.

6. Reverse Lunge with Biceps Curl:

As a Skinnyjeans expert I can tell you this exercise targets the gluteal muscles as well as your core and upper body.  I like the reverse lunge because it keeps the pressure off the knee while still targeting the same muscle groups as the lunge.

Hold the bell in your right hand, step back lower to a lunge

Curl the weight up toward your right shoulder. Step back together, change hands.  Repeat exercise with left leg and arm. That’s one rep.

So the time for some of you marathon runners has arrived! Months of training, body fluctuations, setbacks, injuries but most of all progress and inspiration has led you to your race week. As you are in the 2^nd of what should be your pre-race “tapering” weeks, there is still much you can do for your body physically and mentally. This is the time to take your main focus off the exercise and place it on your body’s nutrition, rest and well-being.

First of all let me explain tapering, it’s the 2-3 weeks before your marathon. It’s the time you should allow your body to recover and rejuvenate from all your training in the weeks and months prior. By this time you have wound down your long runs to shorter ones. The focus over this time is keeping yourself healthy and injury free after all you wouldn’t want anything to get in the way of you and the finish line you’ve been working so hard to reach.

So what can you do to help yourself now? Number one would be to HYDRATE, HYDRATE, HYDRATE!!! Primarily with water, but juices are ok. You will want to try and avoid alcoholic beverages as they dehydrate your body and are full of empty calories. Next up, carb loading, you’ll want to stick to the foods that you have adjusted your body to eating throughout your training. Improper nutrition can potentially make or break your race. As a measurement you want to consume 3to5 grams of carbs per pound of body weight. Runners should expect to gain a few pounds of weight over this week, its not from overeating its mainly water weight and the extra calories staying in your body since your runs are very short this week. You should keep some low-fat proteins in your meals during this time as a side component but try to avoid foods high in fat as they don’t properly fuel your muscles. The day before your race you may aim to have your high-carb meal for breakfast or lunch and a smaller meal for dinner, this will ensure that your food will move through your system before your race the next morning. I recommend carbs from vegetables like potatoes/sweet potatoes, fruits like bananas, apples or whole grain foods, avoid white sugar and too much pasta, bread, or rice.

Stay motivated, you’re almost there! Read articles and stories that will inspire and keep you motivated. No negativity, we only want the positive coming into your mind and body. Self-talk before and during your race is a great way to keep the positive vibes flowing. Some examples would be:

“If this were easy, then everybody could complete a marathon.”   

“If I quit now, I’ll be very disappointed in myself later this afternoon.”   

“I’m not really physically tired; I’m more mentally fatigued.”  

 “In just one more hour this run will be finished, and I’ll be at home showering, relaxing, eating.”

Also, VISUALIZE yourself running each and every mile and crossing that finish line. Keep your eye on the prize whether it be that 13.1 or 26.2 mark!

The race time is a reflection of all the hardwork and training you have accomplished thus far. But never forget this training, this week, your race is all for YOU! Enjoy it, take in all that you can from this experience. Yes, not everyone sees this finish line of a marathon but you at least will see the starting line and that’s way more than many can and will ever say. Enjoy the time spent amongst your fellow runners, and cheering spectators. Don’t be afraid to engage yourself in the very experience that is a MARATHON! You’ve worked hard and deserver to reap all the benefits. So build that music playlist, stay off your  feet as much as you can this week, hydrate, eat well, stay motivated, be excited, listen to your body, take pictures, use your excitement to fuel your body and just visualize that moment you cross that finish line! Do your best and don’t give up, remember you are your own obstacle.

Best wishes and happy running!

Sources: (http://www.active.com/fitness/Articles/Carbo-loading__Tips_for_endurance_athletes.htm)

(http://www.netplaces.com/running/are-you-ready-for-the-marathon/mental-strategies.htm)

It is important to tell you all how to perform the basic squat correctly. Have your feet a little more than shoulder-width apart. Be sure to keep your back straight and head up, especially if you are using weights such as dumbbells or a barbell. Arching your back may cause serious injury. Keeping your head up can help you with your posture as you perform the squats. As you are at the top of movement, have your knees bent slightly to keep tension on your muscles rather than weight on your bones. As you lower yourself to a squat, lead with your hips and as you go back up push your heels to the floor while pushing your hips forwards to straighten back to top of the movement.

Who knew that one exercise can work out so many parts of your body? So, don’t skip the squats! Do them and be sure to challenge yourself everyday!