Monday Meeting: Stephanie Greeves

It's Monday! And you know what that means...another fabulous event vendor to introduce you to! Today, we'd like you to meet Stephanie Greeves...not your typical wedding vendor, but someone that most brides can agree, she's someone they'd love to meet and work with before (and after) their big day. Stephanie is a born and raised Virginia Beach gal with an extraordinary dance background. She has taken her love for dance and fitness and combined them into one...her dance studio Center Stage Dance Company started offering fitness classes this past year and they are a humongous hit (and the studio is packed).  Zumba is a fave of ours...but the studio also offers stretching and conditioning classes. (and you can even see a few of our staff in their adult tap classes). 

Meet Stephanie:

A few ZUMBA regulars performing our love for fitness at the annual Fairfield Fall Festival.
(Instructor, Stephanie Greeves, in Center)

What is your dance and fitness background?Dancing has been a part of my life for the past 30 years.  I began dancing as a toddler and haven't stopped since!  My dance training involved a variety of styles of dance including ballet, tap, jazz, modern, pointe, and contemporary.  I grew up in a local dance studio which gave me an amazing foundation for dance.  I also trained with master teachers in the area to further develop my teaching style and help me become a stronger dancer.  Most recently, I obtained my Zumba Instructor's License....exercising has never been so much fun! 

What made you leave teaching career to pursue opening a dance studio?

My love for children and my passion for dance were the perfect marriage and instrumental in my decision to open a dance studio!  I was formerly a Kindergarten and First Grade teacher (in addtion to a dance instructor).  I was given the opportunity to host a mobile dance program for a group of local preschools, which solidified the idea that teaching dance was what I was meant to do. As the children began to grow out of the preschools, I had to just let them go...like little butterflies out into the big wide world!  Sometimes this resulted in children joining a dance studio in their neighborhood, but often it just meant they were finished with their dancing hobby.  I wanted to give these little ballerinas a place to call home. Opening a dance studio is the best of both worlds.  I get to nurture and train children in a discipline that I feel so much passion towards!   I wanted to give adults a chance to dance as well, but so many ladies are intimidated by the typical ballet class. I decided to offer Zumba to expose adults to many styles of dance without having them attend the traditional dance class. 

What is your favorite style of dance?

I have two favorite styles of dance, one for the traditional dance studio and the other is my Zumba favorite!  Tap is hands-down my favorite style of dance.  I love the sounds, both simple and complex, and how taps can create their own music! You have the chance to be a little over-the-top when you tap!  Tap takes practice, it is not an easy style to pick up, but once you get it, I guarantee you will be hooked!  Salsa is my favorite interntational rythm.  I love the way the music gets you moving. You just can't stop dancing once you get that beat in your head!

What can someone expect when they come to your studio for the first time?

You will find both our dance classes and fitness classes are very welcoming to new students.  The students in both of those classes are never competitive and always embrace an additional dancer.  New ladies who attend Zumba classes always worries they won't know the routines, but that is the beauty of Zumba...you catch on to the choreography quickly becuase of the repetitive nature of the dances. Ladies always worry that they will look silly or that they don't know how to dance.  I always tell them "no one has time to look at you!"  Everyone is consumed with themselves and trying to follow along, that they just don't have time to notice that you might be on the wrong foot!  99% of the ladies who try the first class return for a second class! 

Typically, how many calories do you burn in a Zumba class?

 It all really depends on your body type and the amount of effort you put into each workout.  Typically, ladies can expect to burn at LEAST 500 calories.  A few of my regular Zumba girls wear monitors and have reported burning over 1,000 calories on multiple occasions!   

What makes Zumba so enjoyable for you?

I love that you don't feel like you are exercising when you Zumba!  It just feels like fun...a dance party!  It makes me so happy to see my friends and Zumba crew working hard on their fitness goals and to know that I am a part of their journey.  There are many reasons why ladies attend a Zumba class...some for help with their weight loss, others just to help them lead a heathier lifestyle.  I am so honored that we have formed a bond that goes far beyond the typical gym membership!

You can check out Zumba yourself 6 times a week at Center Stage Dance Company. 

($5.00 per class or a 10 class punch card for $40.00)

Mondays at 8:30

Tuesday-Thursday at 8:00pm

Saturdays at 8:00am 

Sundays at 4:00pm

Workout Wednesday: Make this your best year yet

We are almost 2 weeks into the New Year – I’m sure most of you have vowed to make this year your best year yet. I am here to help motivate, encourage and educate to ensure that stays true (at least in the fitness and nutrition aspect). Simply check the Workout Wednesday article each week - put the effort into applying what is said to your day, week, life, etc. Easier said than done, I know. BUT if you don’t try and/or put effort into living the healthiest life possible - then we all know what the outcome will be.

This week – I would like each of you to “try” at least one of my tips below – if not all of them. As I have said all along – adapting a healthy lifestyle is a baby-step process. It all starts with a small change. As long as you are putting one foot in front of the other in a healthy direction – you are doing great.

1. Right now – literally write down (actually seeing it on paper makes a huge difference) make a 7 day goal for you to achieve. It must be realistic and attainable. You also need to be specific. For example: If you have not worked out in months or years – then do not shoot to hit the gym for the next 7 days. Aim for 2 or 3. Also don’t just say 2 or 3 actually specify the days. Once you achieve this goal – set another goal for the next 7 days. This can be to maintain the 2 days of working out. Or it can be to continue working out 2-3 days but add 5 minutes to the treadmill.

2. Plan, plan, plan! Whether you do it the night before or first thing in the morning – plan what you are going to eat and when each day. Yes, “when” is important (see #3). Not only does this help keep you on track – it makes the rest of the day of deciding what you are going to eat – easy. The chances of deviating from your “plan” are less likely to happen when you are prepared.

3. If you are trying to eat more often throughout the day - set a timer. I know, I know – sounds silly but if you are used to going long periods of time between meals and/or waiting until you are hungry then eating every 3-4 hours will not come easy. When the timer goes off, chances are you will tell yourself “I’m not hungry”. You will want to slip into your usual habit of waiting until you are hungry. You are NOT supposed to feel hunger. When you wait to eat once you are starving you WILL overeat or make a bad food decision. Hunger is very powerful and will over-ride anything “good intention” you had. By eating every 3-4 hours – you will stay in control of what you truly intend on eating and chance are very slim that you will overeat. Until you get into the habit of eating every 3-4 hours – set an alarm/timer to keep you on track.

4. Tell yourself you will not eat past a certain time and/or no more food after dinner. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course.
The time of when you should stop eating really depends on your lifestyle. The goal would be to stop eating 2 hours before you go to bed.

5. Exercise in the morning – If heading home is winning over exercising after work, you might want to consider doing it before work. This way you know you have your workout over with and whatever comes up throughout the day will not get in the way of your workout regimen. This of course will be an adjustment but just like anything else – it will get easier. The key is not “thinking” when the alarm goes off in the morning because your bed will win. You have to head to the gym on auto-pilot. Getting there is the hard part – once your there you know you will be so thankful you did it and more importantly – it’s over for the day.

Workout Wednesday: A Holiday Deal

Since Lacey is off from posting on our blog this week to celebrate the holiday...I thought I'd share an amazing membership sale she has going on right now.

You can join between now and Friday, December 24, 2010 at noon and you can become a member of Lacey Lee Fitness for only $35.00 a month...and this includes UNLIMITED Classes. What's even better? You can keep this low rate for as long as you are a member. AMAZING!!

Make sure to tell her that you heard about Lacey Lee Fitness on the Antonia Christianson Events blog!

image found: http://www.weddingaces.com/2010/03/why-starving-yourself-before-your-wedding-doesn%E2%80%99t-work/

Workout Wednesday: The Secret to Successful Resolutions

We are just week away from one of the most popular New Year's resolution most people make--> the plan to lose weight - start working out - eat healthier - etc.   We all have the best of intentions when we set our resolutions but unfortunately most people don't keep their New Year's resolution.  Research has shown that, after six months, fewer than half the people who make New Year's resolutions have stuck with them, and, after a year, that number declines to around ten percent.  A New Year's resolution to lose weight and/or to adapt a healthier lifestyle (or any resolution you make) does NOT have to be doomed for failure. 

The key to making a successful New Year’s resolution is a person’s confidence that they can make a behavior change and the commitment to making that change.  The below are my solutions for successfully keeping your resolutions this year and ever year thereafter.

        Choose an obtainable goal

You must be realistic when setting your personal fitness goals.  Rather than concentrating on the end result, set several smaller goals.  Take it one day at a time.  Remember your fitness goal will not happen overnight.  Take as many baby steps as you need and know as long as you are moving in the right direction, your personal fitness goals will be achieved.

If each New Year’s resolution’s is the same and each year you don’t succeed.  Set a NEW resolution.  Set yourself up to succeed not fail.  

Don’t change everything all at once

Adapting a healthier lifestyle is all about changing habits.  If you want to become more active AND eating healthier…pick one.  Changing your lifestyle all at once is a recipe for disaster.  You must realign your priorities.  Initial attempts to succeed are limited until you change your habits and make the time for your new commitment.  You must understand in order to see a change; you need to make a change. 

Educate yourself

It is the utmost importance to know what you are doing before you start any kind of workout regiment or modifying your diet. You do not want to injure yourself, burn out or get discouraged.  Unfortunately, media has saturated people’s minds on what to eat, what not to eat. Gain muscle this way….do this workout…do that workout.  Your healthy lifestyle is all about you. Everyone’s lifestyle is different.   Everybody’s body is different.  One way of eating may work for your friend but not necessarily for you.  Your co-workers workout regimen may be for his/her goals but not yours.  In order to successfully adapt a healthy lifestyle, you must do what is enjoyable to you.  You must eat foods that you enjoy.  Find exercises that you enjoy.  There is something out there for everyone.  You just have to look for it.  If you do anything that is not enjoyable, inconvenient, dreadful….you will not continue to do it.  Ask questions that specifically pertain to your goals.   To ensure you have the correct answers to your questions, turn to fitness professional or the Internet. 


Do it for yourself

Your fitness goals should be based on what YOU want. Do not let distractions get in your way.  Treat your workout time like you would a doctor’s appointment.  Your health needs to remain a top priority – if you don’t have your health then all else will suffer.

Have a support system

Your support can come from work, home and/or at a fitness club.  Without the proper support, these changes will become more challenging as time goes on.  Find a friend/co-worker that wants the same “changes” or has the same goals as you.  Surround yourself with like-mind people.  You will not only motivate each other but hold each other accountable. 

Stay Positive

Everyone falls off the wagon at some point. You will have a bad day of eating and/or miss a workout and      when that happens, you should not be discouraged.  Remind yourself you are human and “mistakes” will happen.  The trick is not having that bad “meal” turn into a bad week/month of eating poorly or missing a workout to being missing weeks/months of workouts.  Get back on track as soon as possible.  Recognize why the “mistake” happened and learn from it so you can avoid the mistake again.

Workout Wednesday: The New Lacey Lee Fitness

For months now Lacey Lee has been educating our readers on how to live a healthier lifestyle...in a simple, step by step way. If you love her approach to educating you now have the opportunity to visit her gym! We are proud to announce that Lacey's Fitness Studio is finally open for business!

 Last week Lacey attended the Antonia Christianson Events Holiday Open house and it was so great to hear so many friends and vendors commenting on how they loved her weekly posts to our blog. She is as down to earth and friendly in person as she is in her writing. I'd love it if each of our readers stopped by her studio for a free consultation...i'm sure you'll be hooked. Make sure to tell her staff that you heard about Lacey Lee Fitness from the ACE Blog! 

It is with great pleasure to announce – Lacey Lee Fitness Studio is officially OPEN!

When I first introduced myself in August – I spoke about my background, my training styles and through the numerous Workout Wednesday blogs – my tips and advice.  Now the time has come to fill you in on Lacey Lee Fitness Studio.

Lacey Lee Fitness is located in West Ghent - a wonderful neighborhood in Norfolk.  What once used to be a warehouse that held documents for an architect firm – has now been spruced up with vibrant colors and décor to give off the right amount of energy and motivation one will want when working out.  When the search began in finding a location for my personal training and fitness class studio – I had had 3 requirements. 1.Easy for people to get to  2. Free parking   3.  Be in a safe area.  Once I found my location (which is better than I could have imagined) every detail that followed was to ensure people’s workout experience was nothing but the best.  

As I have mentioned before, working out is intimidating for most people – especially in a gym setting.   Between the layout of my studio and the services I offer, my goal is put your anxieties at ease.  It is very common to be nervous when entering a fitness class for the 1^st time or hiring a personal trainer.  With me – I offer everyone a no-obligation free consultation or session.  I will answer all of your questions, fill you in on what to expect and guide you to the correct class for your current fitness levels.  Then to top it off – you receive a no-obligation 7 day membership so you can come try as many classes as you want for a full week.  You can visit my website www.laceyleefitness.com for more information and to view the class schedule.

One great thing about fitness classes - you are essentially doing group personal training.  You don’t have to worry about motivating yourself or trying to remember what exercises to do – the instructor does it for you.  Granted you will have to do the “hard” part by actually doing the exercises– but we take the guess work out for you.  Over the years of working in the fitness industry – too many times I have seen people just “going through the motions” when they workout.  Then they get frustrated and discouraged when they don’t see results and drop off the workout wagon.  Most people don’t know how to push themselves without pushing too hard.  So in turn- they tend to not work as hard as they should or worse hurt themselves. 

I am a big picture thinker.  Hence my logo - “It’s Not Just a Workout…It’s a Lifestyle”.  The goal is to adapt a healthier lifestyle and to begin at whatever pace is comfortable for you.  Working out twice a week for a half hour is certainly better than nothing.  You know yourself best – don’t set yourself up for failure by saying you will hit the gym 5 days a week.  Work your way up to that point.  It is always easier to add a day then to take a day away. No point busting your butt for a month then stopping all together.  You will only get back to why you began working out in the first place.  As you have learned throughout the Workout Wednesday blogs – I push not only the educational aspect of a healthy lifestyle but having fun while doing it.  After all – if you do anything you dread or inconvenient – you will stop.  I don’t want that to happen and I know you don’t either.

At Lacey Lee Fitness – not only will you become fit, you will learn so much more.   When you participate in a class you will notice although you are in a class setting – the instructors pay attention to each individual, making sure you are doing what you need to be doing for your fitness levels and not worrying about what Sally or Joe is doing next to you. 

Another unique aspect of Lacey Lee Fitness are the membership options.  When I put together my fitness class membership options – my goal again, was to put anxieties at ease and to provide as many options as possible.  I want people to only pay for the services they want.  No contracts.  No enrollment fees.  Therefore, I offer 7 membership options. 

*Unlimited Classes  

- No restrictions – enjoy any class at any time

*12 Classes a month 

- This option allows you to attend any 12 classes throughout the month

*8 Classes a month

- This option allows you to attend any 8 classes throughout the month

*One a day 

- Morning, lunchtime or Evening only + Saturday

Does your schedule only allow you to attend evening classes?  Or do you prefer to workout in the mornings?  Or during your lunch break? 

*8 Class Punch Card

- One time charge – no expiration date – come to any 8 classes you would like

*12 Class Punch Card 

- One time charge – no expiration date – come to any 12 classes you would like

*Drop in 

- Not sure how often you can make it to classes?  Pay as you go.

I hope you will take advantage of my no-obligation free consultation and/or session.  After all you won’t know if you like it until you try it, right?  Getting started is the hard part.  I give you my promise – you will be100% happy you did it once you begin. 

Please don’t hesitate to call and/or email me if you have any questions and/or concerns. 

757.288.5444

www.laceyleefitness.com

laceyleefitness@gmail.com

Workout Wednesday: Thanksgiving Tips and Recipes

The Antonia Christianson Events staff is thankful for our friend Lacey Lee! She is a blessing to the fitness community, the bridal community and our friendship community. Below are some great (and realistic) tips to keeping healthy this Thanksgiving (and all holiday season, really)...along with some amazing recipes. I know i'll be using some of these tomorrow! 

Realizing how difficult the Holiday’s can be for most people watching their waist lines – I felt a follow up to the “How to Avoid Holiday Weight Gain” blog was in order. 

*Go for lean, white meat turkey to get the most bang for your calorie-buck. Dark meat has about 15% more calories and 30 - 40% more fat than light meat. And ditch the skin while you're at it (that's where most of the fat hangs out!).

* Choose foods that leave evidence: Keep those shrimp tails and chicken wing bones on your plate when you’re done. Studies show that if you see how much you've already had, you’ll eat less.

*  Go slow. If you wolf down your food, your plate may be clean while others are still eating. That invites seconds. Take a sip of water every bite or two to slow yourself down.

* Use a small plate. The tinier the dish, the less food you'll take and the less you’ll eat.

* When you're in a restaurant, ask the server not to put bread on the table. Leave more room for your other favorite holiday foods instead.

* Substitute cranberry sauce, loaded with antioxidants, for fatty, high-calorie gravy.

*  On potatoes and yams, avoid butter, cheese, bacon and sour cream. If possible, substitute low-fat yogurt or nonfat sour cream.

* Watch the alcohol, which has almost 200 calories per ounce and slows down metabolism. And too much alcohol impairs judgment, so the more you drink, the more you're likely to eat.

* Wear your favorite form-fitting clothes and you'll be way less likely to overeat. No stretchy pants!!!

GRILLED HERBED TURKEY BREAST

You'll need a large indoor grill for this recipe.

Ingredients:

2.5 to 2.75-pound turkey breast (if bone is included)

1/4 cup fresh parsley leaves

3 tablespoons chopped fresh sage leaves

1.5 tablespoons fresh chopped rosemary leaves

5 teaspoons minced garlic

2 tablespoons extra virgin olive oil

Directions:

1.     Remove skin from turkey breast and discard. Cut the turkey breast away from the bone into two equal-sized fillets.

2.     Start preheating your indoor grill on high. Meanwhile, combine herb rub ingredients -- parsley, sage, rosemary, garlic, and olive oil -- in a processor bowl by pulsing for about 10 seconds.

3.     Use your hand or a spatula to spread the herb rub on both sides of each fillet. When grill is ready, arrange turkey fillets on grill so that the grill top rests evenly on both pieces of turkey. Cook about 14 minutes (if fillet is 2 inches thick). Test the thickest part of the turkey fillet to make sure turkey is cooked throughout. You should be collecting some drippings in the tray of your grill (you can use this and scrapings from the top and bottom grill plates to make a gravy)

4.     Remove turkey fillets to a serving platter and let them rest for about 5 minutes before serving.

Yield: 6 servings

Per serving:

Calories: 215, Protein: 39 grams, Carbs:  0.3 grams, Fat:  5.5 grams, Fiber:   0.1 gram, Sodium:  63 mg 

STUFF-LESS STUFFING

Thanksgiving wouldn't be the same without stuffing.  But, as you know, butter-soaked bread cubes (aka stuffing) aren't exactly low in calories.  And nobody should be stuffing-less on Turkey Day.

Ingredients:

6 slices Wonder Light Bread, any variety (or another light bread)**

1 cup chopped onion

1 cup chopped celery

1 cup chopped mushrooms

1 cup fat-free broth, chicken or vegetable; room temperature

1/4 cup Egg Beaters, Original

1 tbsp. LAND O LAKES Whipped Light Butter

2 cloves garlic; finely chopped

salt, pepper, rosemary, thyme

Directions:

For best results, leave bread uncovered for a night or two, until slightly stale.  Otherwise, begin by lightly toasting bread. Preheat oven to 350 degrees. Cut bread into 1/2-inch cubes.  In a medium-sized pot, combine broth, celery and onion.  Cook for 8 minutes at medium heat.   Remove from heat and add mushrooms and garlic.  Season mixture to taste with salt, pepper, rosemary and thyme.  Spray a medium-sized baking dish with nonstick spray, and place bread cubes in it.  Once veggie-broth mixture has cooled slightly, add Egg Beaters and butter.  Pour mixture evenly on top of bread.  Mix gently with a fork.  Bread cubes should be moist, but not saturated.  If necessary, add 1-2 tablespoons of water.  Cover with foil and cook for 20 minutes.  Remove foil and fluff/ rearrange stuffing.  Return to oven (uncovered) for 10 - 15 minutes, or until top is golden brown.  Serves 5.

Serving Size: 1 cup, Calories: 88, Fat: 1.5g, Sodium: 305mg, Carbs: 16g, Fiber: 4g, Sugars: 4g, Protein: 7g

LEAN BEAN CASSEROLE

Ingredients:
Two 16-oz. bags frozen French-style green beans, thawed, drained & thoroughly dried
Two 10.75-oz. cans Campbell's 98% Fat Free Cream of Celery Soup
One 8-oz. can sliced water chestnuts, drained
1 bag (about 1 oz.) Crispy Delites Red Onion Chips or 1 oz. (about 25 pieces) onion-flavored soy crisps, crushed

Directions:
Preheat oven to 325 degrees.

Make sure green beans are thoroughly drained and completely dry -- use a towel if you need to. Then, place half of the green beans in a casserole dish (a 2 - 3 quart rectangular one works best).

Pour 1 can of soup evenly on top of the layer of green beans. Place half of the sliced water chestnuts over the soup layer.

Cover with remaining green beans, and then top with the rest of the soup. Evenly top with the remaining water chestnuts. Place dish in the oven, and cook for 45 minutes.

Top with crushed soy crisps, and return dish to the oven for another 10 minutes or so, until chips turn golden brown.

MAKES 10 SERVINGS

PER SERVING (1/10th of casserole): 76 calories, 2g fat, 431mg sodium, 13g carbs, 3.5g fiber, 4g sugars, 3g protein -- 

I CANNOT BELIEVE IT’S NOT SWEET POTATO PIE

By substituting butternut squash for sweet potatoes and using some key light ingredients, you can save over 200 calories and nearly 17 grams of fat per serving on this Turkey Day classic.  And it tastes EXACTLY like the real thing (yes, EXACTLY)

Ingredients: 

1 large butternut squash (large enough to yield 2 cups mashed flesh)

1/2 cup Egg Beaters; Original

1/3 cup light vanilla soymilk 

1/3 cup sugar-free maple syrup

1 tsp. cinnamon

1/4 cup SPLENDA; Granular

1 tsp. vanilla extract

2/3 cup miniature marshmallows

Directions:

Preheat oven to 350 degrees.  Peel squash and cut into large chunks (removing seeds).  Fill a large, microwave-safe dish with a half an inch of water.  Place squash into dish and cover with plastic wrap.  Microwave for approximately 8 minutes (and drain).  Squash should be tender enough to mash, but not fully cooked.  With a potato masher, food processor or fork, mash squash.  Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish.  Add all ingredients except for marshmallows.  Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy.  Allow to cook for 45 – 50 minutes.  Remove from oven, and disperse marshmallows over top of pie.  Return to oven for 5 minutes, until marshmallows begin to brown.  Allow to cool.  Serves 4.

Serving Size: 1/4 recipe; approx. 2/3 cup, Calories: 110, Fat: <0.5g, Sodium: 115mg, Carbs: 25g, Fiber: 1.5g, Sugars: 7.5g, Protein: 5g 

Workout Wednesday: Holiday Weight Gain

The holidays are approaching and before you know it you have been to every holiday party under the sun, you have skipped your workouts and you feel more sluggish than ever. Somewhere in between Thanksgiving and Christmas some of you will say, “I’m going to start working out January 1st” or “My New Year’s resolution is to lose 10lbs.”

The next couple of months can be particularly challenging for those trying to watch and/or lose weight. Extra calories are lurking around every corner. All these extra calories add up, and if you are like most Americans, you will put on a pound or two by New Year’s Day. I know what you are saying, “So what's the harm in a little holiday weight gain, especially if it's just a pound”? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

Get a jump start this year and begin using the tools I have provided below to avoid holiday weight gain.

FIVE TIPS TO AVOID HOLIDAY WEIGHT GAIN

#1. Stay Active: Keep your workouts on your schedule. Don’t let shopping for presents or holiday parties take the place of you burning those calories. On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.

#2. Don’t Arrive Hungry: Have a nutritious snack or a meal before you head out to the holiday party. As I have said before – once you are hungry, you will make a bad food decision. Our stomach will over-ride

anything you “intended” on eating. If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumbling stomach demands a 3:00

snack time.

#3. Focus On Socializing: Remember one of the great things about the holidays is spending time with friends and family.

#4. Limit Alcohol: Avoid drinking too much alcohol at holiday parties. It's not just about calories but about control. If you drink a lot - you won't have as much control over what you eat.

#5 Limit 'Tastes' While Cooking:  If you do a lot of cooking during the holidays - crack down on all those "tastes." People lose their appetites when they have been cooking because they have been eating the whole time. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. Just put the spoon in and taste a little bit- it is not grounds for a big scoop.

(image found)

Workout Wednesday: Women and Weight Training

We have had the pleasure of having Lacey Lee Fitness post on our blog for quite a few weeks now, and each time we post we get emails about how much they love the way she honestly and clearly breaks down Fitness and Health. We are honored to have her as our Workout Wednesday Trainer and hope to share pics of her new space soon.

Why Women Need To Strength Train

There are so many myths when it comes to nutrition and exercise.  It’s good that media has put a spotlight on this topic but at the same time it has saturated minds and confused many people on the facts. 

An important topic and one that has myths associated with it is women and strength training. Many women believe that if you lift weights you will become bigger, bulkier and muscle bound like men.  The reality is – women are just not designed that way.

 

Maybe you have heard or even said yourself “I don’t want to turn the fat into muscle”.  This is a major misconception.  It is impossible to turn fat into muscle, or muscle into fat. 

Some women are so scared to become “man-like” if they lift weights or to look like the women that compete in body building competitions.  The truth is - the vast majority of women cannot build large muscles because they are genetically incapable of doing so. 

In the past, women relied on cardiovascular activity and a low calorie diet to change their physical appearance.   We now know that strength training is absolutely essential in order to create visual changes in our bodies. It has been discovered that the benefits of strength training extend far beyond the visual. 

Something Dr. Oz once said that has always stuck with me – “Once you lose the muscle in your leg -making you unable to walk, your life expectancy drops significantly”.  Basically, if you don’t use it – you will use it.  As we age, muscle mass naturally diminishes.  If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body. 

TEN BENEFITS AND ADVANTAGES OF LIFTING WEIGHTS

#1. BURN MORE CALORIES.  The more lean muscle you have – the more calories your body will burn at rest.  

#2. DEVELOP STRONG BONES.   By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

#3. REDUCE RISK OF INJURY. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.

#4.  BOOST STAMINA.  As you get stronger, you won't fatigue as easily.

#5.  MANAGE CHRONIC CONDITIONS.  Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

#6.  SHARPENED FOCUS. Research suggests that regular strength training helps improve attention.

#7.  REDUCE RISK OF HEART DISEASE.  Weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

#8.  REDUCE RISK OF DIABETES.  Research indicates, weight training may improve the way the body processes sugar and can increase glucose utilization in the body.

#9.  IMPROVE YOUR ATTITUDE AND FIGHT DEPRESSION.  A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did.

#10.  IT’S NEVER TOO LATE TO BENEFIT.  Women in their 70s and 80s have built up significant strength through weight training.  Studies have shown that strength improvements are possible at any age.

Workout Wednesday: Importance of Core Strengthening

Below is another great post from Lacey Lee! This week’s topic is focusing on your core…I love that Lacey gives great exercises for both beginner and intermediate readers.

You may be lying if you said you don't care what your mid-section looks like. This area of the body seems to
be the one that people so desperately want thinner, more defined etc. Our mid-section has numerous names
- stomach, belly, abs and core. Core is what I personally like to call it simply b/c it says so much.

By definition CORE means:
1. The hard or fibrous central part of certain fruits, such as the apple or pear, containing the seeds.
2. The central or innermost part
3. The basic or most important part; the essence

Our mid-section is the “core” of our body. This refers to the muscles that attach to the spine, shoulder and
pelvis that provide the necessary stability to hold your body upright with good posture. The core is the link
between the upper and lower body. Core muscles include abdominals, hip flexors and rotators, glutels,
shoulder and back muscle.

Every motion we make in life comes from our core. When you walk down the grocery aisle and reach for a
can of soup - this movement originates in your core. When we get out of a chair - yep, you guessed it -
comes from your core. When your core is strong you will perform your day to day motions more effectively
and efficiently.

Yes, we want our core to look good but it serves a much better purpose. Focusing on core strength should
be an integral part of your workout routines. It’s not just about the front part of your core that needs
attention - your back muscles are equally important. After all - these muscles support our spine.

Unfortunately back pain has tormented too many people (including myself). While I am not saying core
exercises you will have you pain free - you will however be on the correct path of correct posture and
preventing further injury. Most back, shoulder, neck, hips, etc ailments have come from a de-conditioned
body as most of us have horrible posture. This can be from desk jobs or just years of bad habits. When you
strengthen your core one of the first things you may notice is when you walk or sit in a chair you are more
upright.

Lying on the floor and doing crunches are okay (certainly better than doing nothing at all) but you will get
much more benefit from doing movements that involve your “whole” core. Exercises that mimic
movements you make every day. How often do you find yourself laying on the floor and needing to
“crunch” up? Not very often. We do however get in and out of our cars. We twist to reach for something.
We turn as we are sitting. The list goes on. Below are excellent core exercises that will not only focus on
your entire core but help prevent you from hurting yourself as you do your day to day movements.

Remember from last week’s blog – use a stability ball, bosu, kettlebell, etc when possible! That way you know you are ALWAYS working your core in your workouts!

Lacey’s 5 TOP Core Exercises

1. Plank
Beginner – lie on the floor and prop yourself up on your elbows and knees. Flatten out your body (without
hyper-extended your back) and hold for 30 secs – 1 min.
Advanced – prop yourself up on your elbows and toes and hold for 30 secs. – 1 min.
*make sure you keep your shoulders over your elbows*

2. Russian Twist
Beginner – sit on your bum with your heels in front of you. Lean back slightly and reach your left hand to
your right hip and your right hand to your left hip – allowing your torso to twist as much as you can.
Advanced – balance on your bum with our feet off the ground. Twist side to side – even put a weight in your
hand to make it even harder.

3. Bicycles
Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the
shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously
turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the
right elbow towards the left knee.

4. Reverse crunch
Lie on the floor with your hands behind your head. Raise both legs straight up in the air. While keeping your
head down the whole time(very important to keep head down) – roll your hips up. Do 15-20. *It’s a very
small range of motion. You are targeting your lower abs which are smaller muscles and usually people’s
weakest area. *

5. Side Plank Twist
Beginner – lay on one side of your body. Prop your body up on your elbow and your knee. Touch your ear
and bring that elbow to the fist that’s on the floor. Your body will twist forward. Then let the elbow (not the
one on the floor) come up to point to the ceiling. Do 12-15. Switch sides
Advanced – Prop yourself up on the side of the bottom of your shoe (not your ankle) and your elbow. And
perform same move as above. Do 12-15. Switch sides.

Workout Wednesday: Functional Training

 The above images are from a bosu site...not necessarily recommendations from Lacey Lee. 

You may or may not have heard the term “functional training”.  This is a big buzz word in the fitness community – and I am going to tell you why.

By definition - Function training is a classification of exercise which involves training the body for the activities performed in daily life.

Whether we are talking nutrition or fitness – I always like to look at the big picture.  In my opinion many people have it all wrong when it comes to working out.  The focus should not be about how much you can bench press or how long you can run - rather the focus should be on building a body that is capable of doing real-life activities in real-life positions.  Don’t get me wrong - running and/or using strength machines are still good for you but it's also good to condition your body so you can excel in life. 

Here’s a scenario.

Yesterday, you had a great workout at the gym. On each of the strength machines, you lifted more weight than ever before and ran at a faster pace on the treadmill.   

Today, you lift a 20+ pound suitcase to carry it downstairs -- and throw your back out.  

What likely happened is this:  You go to the gym 3 times a week, go through a circuit of strength machines and either head to the elliptical or treadmill.  While all that is great, you are not focusing on your functional fitness.  You have strengthened certain muscles by using machines but you have not taught your muscles to work together.  By laying or sitting against a pad/bench – you do not activate your core or any stabilizing muscles.  You might be toned and ready for the beach, but are you ready to lift your toddler out of his/her car seat, carry a suitcase or any other “real” life motions we make daily?   

Working out has evolved beyond just cardiovascular and strength.  While these are certainly important components to fitness, workouts are now being done with Bosus, kettlebells, stability balls, etc.  These apparatus’s not only help with our strength and cardiovascular fitness but our balance, flexibility, agility, speed – all while shaping our bodies to its optimal state. 

At the end of the day – people want results – and when incorporating functional tools – you get results.

Let me share the beauty of my favorite workout tools.

#1.  BOSU

The BOSU (both sides up) consists of two sides – an inflated, blue dome and a flat, platform.  You can perform strength and cardiovascular exercises with the Bosu.  By standing or kneeling on the BOSU, your body learns how to compensate for times when optimal body positioning is lost. Traditional strength exercises can be performed when standing or kneeling on the BOSU such squats, push-ups, bicep curls, tricep kickbacks, bent over row, shoulder presses, etc.  These then become total body exercises because of the instability of the BOSU.

Jogging on the BOSU, for example, activates the entire leg from the ankle through the calf, thighs and pelvic floor. The muscles of the core are activated in order for you to maintain balance. The soft domed side of the BOSU provides just enough instability to make squats up and over the dome, toe taps and football-style tire runs more challenging.  Flipping the BOSU and using it for numerous exercises will activate more muscle groups than when done on a flat, stable surface. 

#2.  Kettlebell

The Kettlebell is a cannonball with a suitcase handle welded to the top.  It focuses on muscle integration rather than isolation.  Nearly every drill recruits multiple muscle groups to work in unison.  The body is trained as a whole and particular emphasis is focused on the core and back muscles. 

#3.  Stability Ball

 The Stability Ball is a heavy-duty, inflatable ball.  Most people think only ab exercises can be performed on them but in fact you can perform upper and lower body exercises also.  Maintaining proper alignment on the ball stimulates the body's natural motor reflexes and encourages the body to react as a whole, integrated unit.

#4.  Your own body weight

 Our body provides us with one of the best “machines” – and the best part is – it’s free.  By doing body weight exercises you are allowing your body to move in its preferred path of motion.  You will learn how to move your body in a controlled and efficient manner and provide you with the skills you will need once you graduate to more advanced forms of working out.    

Workout Wednesday: Exercise in an Everyday World

In the past few weeks our blogging has been greatly diminished due to a busy events schedule and studio move...but we promise to get back into the swing of things in the coming days. Before you read Lacey's post below I wanted to take a second and Thank Lacey for giving to an annual event that I am proud to chair called "Pink Martini Night". Lacey donated two packages to our silent auction and I know that one of the highest bidders on her package was a breast cancer survivor...I think it's great that Lacey will be able to give back to a community that she loves so much...so Lacey! Thank you! It's an honor to know you...and an honor to have you as our fitness guru. 


Now on to another great Lacey Lee Fitness post:

When we first met, I mentioned that no matter where you are a healthy lifestyle is around all of us – You just have to want it and more importantly know how/where to find it and what to do once you’re there.  

So today I want to share easy opportunities for exercise.  Working out doesn’t have to be torturous nor does it need to take 2 hours out of your day.  Exercise opportunities are all around us – in places you may not have thought of.  It does not always have to take place inside a fitness club.  Exercise needs to become a priority in your week – so if it has not – I hope my tips will start changing the way you think about exercise.   

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness” - Edward Stanley

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People have all sorts of reasons for not exercising.  Don’t know what to do?  Have limitations due to an old injury (or current)?   How about the intimidation factor?  Or maybe you have lost your motivation. 

Whatever your reason – it’s okay – I am here to help.

Before you begin to exercise, you need to have a chat with yourself.  Whatever your goals are (remember there is no bad goal) you have to be willing to put forth the effort to achieve them.   A healthy mind and body takes effort.  You must fully understand that in order to see/feel a change, a change must occur.  Remember:  a healthy lifestyle is around all of us.  But before you can see it, you have to want to see it.  Everyone deserves to look and feel their very best.  When you feel good on the inside, everything else will follow. 

This time of year is great for exercising outside.  When people think of working out outside they instantly think of running.  While this is a great way to burn calories it certainly is not the only way.  You have many more options to burn calories – which I am happy to share with you.  

We all know how to walk, right?  But here’s the thing – if you choose to walk for exercise you have to remember you are exercising.  You should be walking faster than you would if you were at the mall. This is the first mistake people make. The goal in doing cardio is to get your heart rate up. The ultimate goal is to get it up and keep it up for a long duration of time. 

Our bodies respond to change – you want to find yourself constantly “shocking” your system (body).  Simply change your exercise routine each week or each time you workout. Our bodies have amazing memory when working out.  If you find yourself doing the same exercises each time, not only will you become bored but your body will stop producing results.  Think about it:  The more you do “something” - the better you become, right?  This rule applies to everything in life. 

Next time you head outside try to incorporate one (or all three) of my tips below:

1. Use your body.  Next time you head out for walk mix in leg exercises.  Every few minutes stop walking and perform one of these exercises. 

     * Walking lunge

     * Squats

     * Lateral leg lifts

     * Squat jumps

2.  Be creative.  Do you live near a park?  Playground?   Take advantage of “equipment” around you.  Most parks and/or playgrounds have benches or steps.

     *Step ups on a bench/step – if the bench/step is low to the ground you can turn this into a “cardio” exercise by stepping up and down as quick as you can.  If the bench/step is high- turn it into a lower body exercise.  Place one leg on the bench/step while keeping the other leg on the ground. Step up on the bench/step –trying not to let your other leg touch the step. *Switch legs

     * Planks – place hands on a bench with toes on the ground and hold your body 30 seconds – 1 minute

     * Lunges – placing your back foot onto a bench/step with your front leg on the ground -  lower your body down to the ground bending both knees (do not let your front knee go over your toes) *Switch legs

     * Dips – place hands behind your back onto a bench or step – keeping your elbows back, lower your body down to the ground.  The further away your feet are from your body the harder it will be.

3.   Take your walk to the next level.   Don’t be afraid to swing your arms side to side as you walk –which will elevate your heart rate and get your core involved. Every 2-3 minutes stop and do one of these exercises for 30 seconds – 1 minute.

     *  Jumping jacks

     *  High knees – bring your knees up to your chest as high and as fast as you can

     *  Hill Climbers – get into push-up position – alternate each knee coming into your chest – going as fast as you comfortably can