Posts Tagged motivation monday
Posted on December 27, 2010 by admin
We got hit with a major blizzard this weekend and, as my husband (sorry not me) was shoveling like mad outside and I was on the ellyptical watching him, I thought, “hmmm I could probably help him and burn more calories than on this thing”. So I did some research and I was right! Here are caloric expenditures for the most common outdoor winter activities (minus the grateful looks from your significant other 
)
These figures are for a 150 lb person doing the activity for 60 minutes
Shoveling snow by hand- 408 cals
Snow blowing, walking- 306 cals
Snow blowing, riding- 204 cals
Sleigh riding- 346 cals
Snow shoe-ing- 544 cals
Downhill skiing- 408 cals
Xcountry skiing- 544 cals
So throw yourself out there and burn baby burn!
Xo
L
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 6, 2010 by admin
Gwyneth Paltrow’s recent announcement (http://abcnews.go.com/Entertainment/Wellness/gwyneth-paltrows-diet-blame-bone-disease/story?id=11034632) that she has Osteopenia should be a wake up call for all women and mom’s and dad’s of daughters. Excessive dieting and insufficient weight bearing exercise is extremely bad for your and/or your daughter’s health! Not only do crazy fad diets lack proper vitamins and minerals that are essential to a healthy body and bones, but they cause you to lose weight in an unhealthy manner, making you lose not only fat but also muscle and bone. For every 10 lbs that is lost, 1% of bone is also lost. Typically, when weight is gained, only fat is gained….the bone loss remains stable.
The most efficient way to protect yourself from bone loss and to build more, is to do weight bearing exercise. Walking or doing aerobics doesn’t do it. Gwyneth explained that she did light band work and lightweights. This is not enough to prevent bone loss! One must actively resistance train with weights that tax the system sufficiently to challenge the body to get stronger and to protect.
The good news is anyone can weight train at any age! And it’s never too late or too early to start! Research has shown that girls who exercise consistently as early as 8 years old have shown to protect themselves against Osteopenia and Osteoporosis. And adults who begin weight training regimes can stave off Osteoporosis related injuries and even reverse the disease.
So go girl power! Get out there and hit the weights! Check out Larysa’s YouTube Channel or join her community at Larysa’s Facebook Fit Club or follow her on Twitter @LarysaFit!
Posted on June 7, 2010 by admin
It’s a known fact that women are continuously pissed off at men for their ability to drop weight ridiculously fast. I can tell you first hand that nothing ticks me off more than when my husband and I diet together and he loses 6 lbs the first week and I’m begging for 1.5! So what is it? Part of it is definitely that they have more testosterone which give them more muscles leading to higher metabolisms. But here is what it really is. They don’t emotionally eat when dieting. Believe me, guys can put it on like the best of them, but it’s my experience that when they decide to diet..it’s a done deal. There’s no veering from the written script. They don’t take bites of their kids’ macaroni and cheese, they don’t sneak in chocolate when they pms, they don’t feel guilty that they aren’t having a bite of their coworkers birthday cake. They just don’t. And that’s why they lose. So, we ladies really could take a tip from the guys, and put our emotions aside when trying to fit into our skinny Levi’s. Of course, it would be so much easier to do that if they weren’t pissing us off so often 
Xoxo
L
Posted on May 17, 2010 by admin
Sign up for a race! Not kidding. I don’t care if you sprint, jog, walk or crawl it….the preparation for it gets you so in shape as does the actual race. And unlike your sometimes unfriendly races in high school, races as an adult are fun and a great way to meet people. Fellow participants are so encouraging and friendly (I ran the NYC marathon by myself and ended up making 3 great friends) that you’ll quickly get addicted to doing them! And why not enlist a friend, co worker, spouse or your kids to do it with you. Or do it as a family! My 9 and 6 year old kids ran a 1 mile run this weekend and they totally loved it! And I loved doing it with them!
It’s optimal to start training for a race 6 weeks prior. Do a Google search of races in your area. Or better yet, search a charity that you’d be interested in helping and run for them! I ran the marathon for Lupus and new that I’d not quit for fear of letting them down. Good ol’ guilt got me past mile 22 lol. Whatever it takes I say! You can also search running clubs in your area. They not only have a list of races but also provide running support and trainers that are really useful. I recommend that you start with a 5K (3.2 miles) and then build up from there. Experiment with different races and you’ll find the distance that suits you the best. I loved the gratification that I got from running the marathon but that distance is just not for me. I found that half marathons are great and the training schedule still allows me to work and have a family/social life. Write me with any questions and I’d be happy to help you train for your first or next race!
xo
Larysa
Posted on April 19, 2010 by admin
I can’t tell you how many times I’ve been asked the question of how many calories sex and sexual activity burns. Whether it’s from women who are interested in multi tasking (“Now I don’t have to get on the ellyptical”) or from men trying to find other ways to convince their mates to hop in the sack (“But baby, you’ll burn off the cheesecake you had for dessert”) both sexes have always been intrigued about caloric expenditure under the covers. Here’s the low down. Procreation definitely burns calories but unless you’ve got a hot and heavy romance, consumed major aphrodisiacs or taken Viagra, the typical sex session isn’t long enough to burn enough to ditch your daily exercise. Here are the numbers for a typical 150 pound person:
Hugging – 17 calories in 15 minutes
Kissing – 17 calories in 15 minutes
Light sex – 17 calories in 5 minutes
Moderate sex – 22 calories in 5 minutes
Crazy, wild sex – 26 calories in 5 minutes
Of course, every little bit helps to increase your caloric expenditure for the day. And there’s always the possibility of multiple sex sessions!
If you want even more info on calories burned (and to laugh hysterically) check out this site:
http://calorielab.com/news/2008/02/12/calories-burned-during-sex/. It even tells you how much you burn while doing it on a plane lol! In addition, for more in depth info on how many calories each sex position burns and also, tips for a position of the day (hey, those calories burned will definitely add up after a month) try the book, Position of The Day Playbook available on Amazon (http://www.amazon.com/Position-Day-Playbook-Sex-Every/dp/0811847012).
As a side note, it’s also important to recognize that when you’re having more sex, you want to look better naked! So not only does actually sexual activity burn calories, but the calories you don’t consume in order to appear more svelte in the buff help your quest for fitness even more!
So now you have the answers. What are you still doing in front of the computer?! Go and get it on!
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 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 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
