Posts Tagged goals
Posted on November 15, 2010 by admin
So here’s the diet I use to prepare for shoots and holidays lol! Try it for the next couple of weeks and after Thanksgiving to keep you looking good for the holidays.
This is typically for a person 5.3-5.5 between 120-130. If ur a woman or man taller add about 30% (for example eat 3 egg whites instead of 2)
7:00
2 egg whites and 1/2 c oatmeal w about 10 raisins (so a guy would eat 3 egg whites and about 3/4 cup oatmeal)
Green tea (w honey)
9:00
2 egg whites w 1/3 cup raw veggies and 1 tortilla
Water
11:00
Baked potato
1/2 cup steamed veggie
1 chicken breast
Water
2:00
Protein shake w 1/2 c skim milk and 1/2 c berries
4:30
Protein bar (or Luna bar)
Green tea (plain)
7:00
Mixed salad w balsamic vinegar
1/2 cup rice or quinoa
Lean protein (size of my palm)
Water
9:00
Tea w honey
This totally sheds the weight while keeping muscle on! Write me with any questions and any progress u have! Btw if I get a craving for something sweet I chew Orbit gum. It’s yummy!
Good luck!
Xoxo
L
Posted on July 11, 2010 by admin
Hooray! We’ve got 7 signed up so far to run the half marathon w us on Oct 3. Join us!! I’ll be providing you with schedules every Sunday for Beginner and Intermediate runners. If any of you are Advanced and lloking to set a personal record (PR) let me know and I’ll give a different program. Here’s our first week:
Fyi “Easy runs” are light training sessions and are meant to feel, well, easy!
Beginners:
Day 1: 1 mile walking, 2 miles easy run, 1 mile walk
Day 2: Rest
Day 3: 1 mile walk, 2 miles easy run, 1 mile walk
Day 4: Rest
Day 5: 30-60 mins of cross training (ellyptical, bike, swimmming, rower, etc
Day 6: 1 mile walk, 2 miles easy run, 1 miles walk
Day 7: Rest
Intermediate:
Day 1: 4 mile easy run
Day 2: Rest
Day 3: 4 mile easy run
Day 4: Rest
Day 5: 4 mile easy run with 4 x 80m strides (easy, gradual accelerations, almost sprints) and stretch. (80 m is about the length of the straightaway on a track)
Day 6: 45-60 minutes of cross training on ellyptical, bike, swimming, rower, etc
Day 7: Rest
Good luck! And let me know if you have any questions!!
Xoxo
L
Posted on April 12, 2010 by admin
Happy Motivation Monday! Sometimes your body needs a quick jump start to get your metabolism kicking. Here are the caloric expenditures of exercises people do the most and alternatives that you can switch them for with minimal effort on your body and maximum difference in calorie burning!
Running flat (5mph)-272 cals
….Running stairs – 510 cals
Swimming (freestyle) – 238 cals
….Swimming (breaststroke) – 340 cals
Stationary biking – 238 calories
….Biking outdoors – 272 cals
….Mountain biking – 289 cals
Downhill skiing – 204 cals
….Xcountry skiing – 272 cals
Double tennis – 204 cals
….Singles tennis – 272 cals
Golf (riding in cart) – 119 cals
….Golf (carrying clubs) – 153 cals
Volleyball in gym – 102 cals
….Beach volleyball – 272 cals
The difference in caloric expenditure really adds up -and especially as the you increase the time you do the activity! Even if you don’t do a full half hour of the exercise, maybe add in a couple of breastroke laps or run a couple of stairs to vamp up your workout!
Xoxo
L
P.S. Check me out in May’s Parenting Magazine! Click Here!
Posted on April 8, 2010 by admin
…..is running. I know, just the words make you want to run for the hills. But seriously, who has the time to mess around with hours of cardio that gives barely noticeable results?! It can be painfully boring and tedious. Running is efficient, can be social and can be done virtually anywhere. And it produces results QUICKLY!
Starting a running program can seem a bit daunting, but I can make running fun (really) and do-able. Here’s the way to start:
1. Ya need good sneakers. There’s a HUGE difference between crappy and good ones. The good ones make you actually feel like running. You need to spend about $65-$100 on a good pair. Way worth the investment.
2. If you’re a gal, make sure you have a good running bra. I like the Champion line.
3. If you’re a guy, prevent chaffing between your legs by using powder or wearing a tighter pair of shorts underneath the looser ones. My hubby likes Under Armour.
4. Get an iPod or MP3 player and make a “Psyche List” (music that makes you move).
5. Head outside as often as you can as opposed to on a treadmill. It’s much more fun.
6. Start with a mile. Walk about 5 minutes to warm-up, then slowly jog until you feel tired. Walk until you catch your breath, then jog again. Repeat this cycle until you’re done. I like to pick the choruses of songs and run to them, then walk during the rest. Walk for about 3 minutes as a cool down.
The biggest mistake people make when starting a running program is going out too fast. Remember that you’re not running a race! Pick a pace that you feel comfortable doing. I like using the “Talk Test”. You should be able to talk and be just slightly out of breath. Not keeling over begging for oxygen!
Be sure to stretch before and after your run. It helps with soreness. Also it’s great to keep a log of your runs. Once you can run 1 mile straight without stopping, increase your runs by .10-.20 of a mile/week.
Happy running!!
Xoxo
Posted on April 5, 2010 by admin
Welcome back from the holiday! Time to get motivated again. Be sure you’re getting at least 10 mins/day of cardio. You can increase it to 12 minutes if you’ve kept up with the work. You need to do it to start revving up your metabolism. If you’re feeling extra bloated from the weekend substitute 2 meals with shakes today and drink 1 Cup of coconut water to release some water. Avoid alcohol for at least 3 days and for the love of God, GIVE AWAY ALL OF THE CHOCOLATES AND CANDY IN YOUR HOUSE! They’re not worth all of the work you’re going to have to do to burn them off!!! I’ll be back with a blog about cardio choices soon.
Posted on March 25, 2010 by admin
…is to strength train. It really is the Fountain of Youth! It’s so hard to achieve such long lasting, positive and permanent results with any other workout method that I insist that all of my clients do some form. It is the most efficient way to positively change your body. And it doesn’t matter how old or young you are!
For kids it builds strong bones, reduces injury, increases metabolism, increase body image, confidence and self esteem and makes them better at a sports.
For adults it does all of that plus more! It reduces your risk of CV disease and diabetes, it reduces risk of osteoporosis, increases balance and gross motor skills, reduces back pain, improves mood, and more!
I’ve found it to be essential for moms to weight train because extra muscle fills out and tones sagging skin caused by pregnancy. It also makes moms look proportionate. For example, after giving birth to my daughter I was 128 lbs and a size 8. I am now the same exact weight and a size 4. Strength training “sucks everything in” (if you will) and makes your body look strong and toned!
After age 40 your body starts to lose a certain percentage of muscle every year, which gets accelerated after age 50. The more muscle you lose, the lower your metabolism. Ever wonder why your 70 year old mom/friend eats practically nothing and complains about gaining weight? It’s because she has no muscle. Start strength training and watch your metabolism soar!
And the great thing about strength training is that it doesn’t take a whole lot of time–and you’ll experience some results almost immediately. To start all you really need is 10 minutes, 3 days a week. You all can spare that!
I’m gonna help you do it. Check out my “Fit in 4″ video blogs every Wednesday and do them 3 times a week. They work.
Good luck!
Xoxo
Larysa
Posted on March 22, 2010 by admin
It takes on average, about 8 weeks to reach or be well on your way to reaching your fitness goals. So if you want to look good for the summer ya gotta start today!! I’m going to help you. Here are your tools for this week:
1. Take a before picture.
2. If you’d like, also take circumference measurements with a flexible tape measure. Here are the sites:
Measurement sites:
Pull tightly but comfortably around body part
Chest- around your back and middle of your chest
Thigh- around thickest part of the thigh (the inner thigh)
calf- around the belly or thickest part of the calf
hips- stand with feet together and around the widest part of the hips
abs- around waist at belly button
arms- around the belly of the bicep or mid arm
3. Start keeping a food/exercise log.
4. EVERYDAY this week do at least 10 minutes of cardio (you can do more but it has to be at least 10). I don’t care what it is as long as you time it and it is continuous. Walking, running, biking, ellyptical, dancing to music, jumping jacks. Whatever, as long as your heartrate is up for those 10 minutes.
5. On Wednesday you’re going to start strength training and I’ll give you the quickie program.
6. Replace one meal a day with a shake. I put a scoop of protein powder (I like the brand “Whey To Go”), 8 oz of skim or soy milk and 1 T of ground flax seeds with lots of ice. That’s my favorite. If you don’t have protein powder use 1 C of vanilla or plain or lemon or coffee yogurt. You can add 1/2 C of frozen berries if you’d like. I definitely recommend the flax seed though. Try to add it if you can. If you can’t make your own shake you can drink Myoplex Lite Ready to Drink shakes, Stonyfield Smoothie or Special K Protein Shakes. It doesn’t matter which meal you choose it for, just pick one!
I’ll be in touch. Good luck and post any questions!!
Yours in Health and Buffness,
Larysa
