Monthly Archives: December 2013

Hot Shots and VIP Members

Congratulations to our Hot Shot who came 10 times during the month, have referred a person, and have liked us on Facebook:

- Brandy Bazile

Congratulations to our VIP members who came into the studio 10 times last month:

- Jason Burkhardt
- Erin Cerise
- Karen Calamia
- Caegan Moore
- Leah Lagraize
- Andy Parker
- Brandy Bazile
- Giselle Eastlack
- Suzanne Daly
- Brandi Williamson
- Yvonne Ferina
- Liz Durham
- Heather Meadows
- Ashley Brewer
- Jamie Orlando
- Kathy R Figley
- Ed Wicker
- Erin Lavie
Keep up the great work everyone! We love your commitment to being the best you can be!

15 Minute Calorie Blaster Workout

 The holiday season can be a busy time with all the traveling, gift shopping, visiting family, taking time off work and catching up on everything when you return to it, it’s not really the most conducive season for making progress in your fitness regimen. It is important to try to sneak a couple of workouts in when you can. Even a quick fifteen minute workout can make a difference. 

Here is one of my favorite 15 minute workouts that I do when I don’t have time to get a full workout in:

Complete three rounds of the circuit below. Perform each of the exercises for 45 seconds and rest for 15 seconds in between.

1. Burpees – From standing, jump out into a plank, jump feet back in between hands and explode into a jump.

burpee2. Pushups – Start in a plank position (on hands and feet) then lower your body to a couple of inches off the ground and push back up again. To modify start on your hands and knees then lower your body to a couple of inches off the ground and push back up again.

pushupsFull Pushups

modified pushupsModified Pushups

3. Squats – Keep knees from going over toes as you “sit back in an invisible chair” and keep your chest up.Squat

4. Plank – Hold body in a pushup position (on hands or elbows). Keep hands under shoulders. Do not let hips drop, keep back flat and your abs pulled in tight.

plank5. Lunges – Step forward with one leg and bend both knees to 90 degrees. Push back to standing with the forward leg and repeat on the other leg.

LungeTry to keep your heart rate between 60-90% of your maximum heart rate (to calculate your heart rate zone click here). Implementing this workout into your routine during the holidays will help keep you on track in your fitness journey.

 Need someone to hold you accountable to working out this holiday season? Call us at 504-304-6205 to schedule a session with one of our great trainers.

Two-Ingredient Pancakes

Banana-and-Egg-Pancake-7

Ingredients

1 whole egg plus 2 egg whites

1 small ripe banana

Directions

1. Mash the banana and crack the eggs in it, stirring until the mixture becomes somewhat homogenized.

2. Heat a greased griddle or frying pan on medium heat and pour about a 2.5-inch wide puddle of batter.

3. Delicately flip the pancake after about 25 seconds or when it browns. The recipe makes 3-4 small pancakes.

Recipe from www.bodybuilding.com

 

Stressed? Relieve Stress With These 4 Tips This Holiday

By:  Brittany Claverie, TRX Certified Instructor

The holidays are a time of year when people become stressed for different reasons: finances, gift demands, shopping, spending time with family and friends, and loneliness, just to name a few. This should be a joyous time to spend quality time with the people you love, and also a time to reflect on the past year and set goals for the upcoming New Year. We often get overwhelmed both physically and mentally when it comes to dealing with the extra pressures and stresses of the holiday season. Here are some tips to help you decrease some of that holiday stress:

  1. Exercise. Often we go through the hustle and bustle of the holidays without taking the time to stay in our regular exercise program, causing some extra holiday weight gain. Don’t think of exercises during this time as a drag, but rather a way to reduce physical and mental stress. Your body will thank you after you get your metabolism revved up, and endorphins flowing allowing you to feel great for all that shopping you have to undertake and all the socializing at your holiday parties. If you find it too hard to remember to exercise or you feel you do not have “the time” to exercise during the holidays, schedule your workouts, that way you will make sure you make the time for yourself.
  2. Socialize. The holidays sometimes cause depression and loneliness for some people. Try and avoid these feelings by attending parties and social gatherings hosted by family and/or friends. But avoid unnecessary socializing, because one-too-many parties can be very demanding. Make sure you decide ahead of time which social events you can afford to go to, and which ones you do not have time for. Do not over-commit or you will find yourself stressed to the max.
  3. Plan wisely. This time of year, finances seem to become a major issue amongst family members. Take the time to make a list of everyone you need to buy a present for and designate a budget for each person. Staying within budget will help eliminate stress of limited finances. If you find shopping causes extra unwanted stress, have someone help you, and even ask for help with wrapping presents! Do not be ashamed to ask for help when you find yourself being pulled in different directions and being asked to do a million things at once.
  4. Remember. Always keep in mind what this time of year is truly about. People always seem to be rushing around, spending money, and having to “tolerate” their families. If we stop to think about it, this is not what the holiday season is about. It is not about the presents, or how much money you spend. The holidays are a time for people to come together and celebrate the simple joys in life, and to give thanks for the many blessings we have in our lives.

Make the most of your holidays and spend quality time making memories with loved ones. By using these stress relieving tips, you can help take time for yourself during this busy holiday season.

About the Author – Brittany Claverie

brit 2Let me take you back to about 10 years ago at the age of 18 when I was at my heaviest and was battling self-image issues. I don’t recall precisely what ignited my determination to get fit, but at that point it became a priority and I decided to take control and started exercising. Over the process of consistently exercising and watching my nutrition, I lost 40 pounds and 5 dress sizes! It was amazing to me how good I felt, and how my self-confidence improved.

After losing the weight, I decided that I would never go back to that place of feeling so low, and I realized my lifestyle needed to change for good. That decision drove me to become an aerobics fitness instructor and a certified TRX instructor. My passion is to help others feel good about themselves, help them stay true to their fitness journey and most importantly have fun working out!

 

“What exactly are sugar alcohols and how are they different from sugar?”

Have you ever looked at a nutrition label and wondered “What exactly are sugar alcohols and how are they different from sugar?”

sugar alcohol

Sugar alcohols are a type of sweetener that can be found in many foods including: chewing gum, sugar-free candies, cookies, and soft drinks. They may also be listed as their type of sugar alcohol. Some examples of sugar alcohols are erythritol, glycerol, isomalt, lactilol, maltitol, mannitol, sorbitol, and xylitol. These sugar alcohols are forms of naturally occurring sugars whose chemical makeup varies slightly from actual sugar. They are derived from sugars typically found in fruits.

Sugar and sugar alcohols are different in both the number of calories and how they are absorbed in the body. One gram of sugar contains 4 calories and one gram of sugar alcohol contains between 1.5 to 3 calories. This is one reason why sugar alcohols are found in a lot of diet foods. Another reason is because foods that contain sugar alcohols, instead of sugar, can be labeled as “sugar-free” or “no sugar added.” The body does not absorb sugar alcohols very quickly so they can pass through the body with minimal effect to your blood sugar levels which means they will have minimal effect on your energy levels.

Sugar alcohols may sound great, however, they do have some negatives. The most common side effects of consuming too much sugar alcohols include diarrhea and bloating. Sugar alcohols can have a laxative effect or other gastric symptoms in some people, especially in children.

Overall, just like everything, sugar alcohols are safe to consume in moderate amounts. Make sure you pay attention to the total carbohydrates in a product because some foods that contain sugar alcohols still contain a significant amount of carbohydrates. When in doubt reach for whole, unprocessed foods for your snacks or meals.

Sources:

Yale-New Haven Hospital. (n.d.). Eat any sugar alcohol lately?