Body Project Fitness

The Tale of the Last 10 Pounds

2010-11-15T09:09:00.000-08:00

Once upon a time, there was a girl. When she was 18, she loved her little waist, toned legs, and svelte arms (so did all the boys). At 21, she started working a real job, had to pay real bills, but still got away with a few days of exercise and if she gained a little extra around the waist from the late-night eating and drinking, she knew she could easily lose it the next week with a little tread milling and a little bit of food. Little did she know it would not be so easy for very much longer.

A few years later, she met the man of her dreams. They wined, dined, and snuggled in front of movies a few nights a week. They got married and the first little one came along. Taking care of her new family was her new priority and she promised herself that after the baby got a little older, “I will get back into my workout routine and lose the baby weight.”

Two years later, that “baby weight” turned into “baby weight” plus “taking care of family weight” plus “just one more cookie weight” plus “I’ll workout tomorrow weight.” Twenty-five extra pounds later, she looked in the mirror and knew she HAD to do something. She got a spurt of motivation and joined the new gym in town. She paid $400 for some sort of “initiation fee” (what it “initiated” she does not know), and $35 each month. “Great investment,” she thought! “I can take classes, do the elliptical, they even have day care!” Those first six-weeks she worked out every day. She signed up for Weight Watchers and attended the weekly meetings and weigh-ins. In 6 weeks, she had already lost 10 pounds! She was excited and motivated to keep going, “I am going to stick to this plan, it’s working!”

After 6 weeks, the baby had an ear infection, so she wasn’t able to make it to the gym for a few days. Leftover cake from the baby’s birthday party taunted her in the refrigerator and she finished it just one little bite at a time. She started to feel “fat” again. “One more day and I’ll get back into the routine,” she committed to herself.

She did get back into the routine…but not 100%. She only took enough time for 30 minutes on the elliptical and did not continue her resistance training. She was tired of counting points, so she tried South Beach and a few other diets. She lost a little more weight over the next month, so she kept on with her 30 minutes of elliptical training 5 days each week since that seemed to work.

3 months later, she was still at the same place. She could not seem to get that last 10 pounds to budge! “I’ve tried everything, I’m so frustrated!” But she kept on with her 30-minute elliptical, and low-ca.rb eating plan. One year later, those 10 pounds continued to haunt her. She had lost her confidence and did not feel good in her own skin. She is close to giving up for good and has become another victim to the dangers and frustrations of yo-yo dieting.

SOUND FAMILIAR?

To break through that plateau – you must CHANGE your routine!

Here are a few quick ways to switch up your routine - and to keep from getting BORED! You want to see results to keep you motivated and these tricks will help.

• If you are only doing long, boring cardio…STOP! You must add in resistance exercise with free weights or machines. Start with 20 minutes, 3 days each week in addition to your cardio workouts.

Change up the intensity of your cardio routine – check out a few workouts by clicking here.

• RUN, RUN, RUN…running is one of the most effective fat-loss strategies in combination with weight training. You WILL see results! But it must be intense intervals!

• Do not be afraid of using weight! This will create strength, endurance, and shape your body composition. More muscle = more FAT BURN potential!

• Nutrition and meal planning is CRITICAL! Eat whole, clean foods every 2-3 hours. This will increase your metabolism, burn fat, and give you more energy.

• Set goals and stay focused – your hard work will be rewarded!

• You may find a personalized workout plan is the best way to go if you're not quite sure what works best for you – we will work with you one-on-one, with a partner, or even email your workouts! Boot Camp is also an effective way to change up your “same ‘ole” workouts and kick through a plateau!

Until next time…your partner in fitness, health, and success,

Lindsay

And the 6-Week Transformation Winners are....

2010-11-01T11:26:00.000-07:00

It's been an amazing 6 weeks...for both the Body Project trainers and for the women who committed to our 6-Week Total Transformation program alike. Workouts were awesome...recipes and meal plans were plentiful...and motivation, support, and encouragement most definitely far surpassed any previous program that we've ever had, thanks to the new members' forum we custom-created just for our Transformation Boot Campers (sort of like a Facebook just for our boot campers!). I am not exaggerating when I say that it was incredibly difficult to narrow down the results.

WITHOUT FURTHER ADO...THE WINNERS ARE...(p.s. they each won a free year of boot camp!!!)

Kristen Mattina - Robbinsville Transformation Winner

Robbinsville Transformation Winner Kristen Mattina with proud Body Project trainer, Lindsay Vastola

"I have done a few other bootcamps but then I tend to get off track when I finish. This time I totally committed 100%. I did not miss one boot camp...in fact I even did an extra one and I did ALL of my off-day stuff...didn't miss one [at-home workout]. I totally committed to the nutrition guidelines as well. I was active on the forum and was constantly emailing Lindsay to bother her with questions or share exciting news. She was always ready to provide me with answers and encouragement.

I lost 14 1/2 lbs and 9 1/2 inches. I feel sooo motivated and I am sooo happy with my results. I worked so hard and even won the golden dumbbell award. I feel great and I am ready to keep going. I feel the boot camps are totally worth it (even if I didn't win)...that's why I keep going back to them. It's truly a great and rewarding experience and you won't be sorry you did it. There's no where to go but up :)"

Jacqueline Stein - West Windsor Transformation Winner

West Windsor Transformation Winner Jacqueline Stein with proud Body Project Trainers, Jessyca Brown & Kelly Kenny

When I registered for boot camp, I was VERY excited, but VERY nervous that I could not handle it. I did not sleep the night before, but the support I have found from the trainers and other boot campers gave me the motivation to succeed. I really took the commandments to heart and made everything positive. I lost 10 inches and 3.1% body fat in a short 6 weeks and I truly found a new life. I feel like my life has been transformed and at the end of the 6 weeks, I believe my journey is just beginning not ending.

Jill Pritkin - Crosswicks Transformation Winner

Crosswicks Transformation Winner Jill Pritkin proud Body Project trainer, Carrie Ward

"Thank you! Thank you! Thank you! This is an amazing gift!!! A true opportunity to continue my journey to my balanced healthy authentic self. As all of my friends know, I was never a fan of the words "boot" & "camp" being used together - actually had a mental block that stopped me from ever challenging myself. I am so happymy friend introduced me to Body Project and all of you! It's been an amazing 6 weeks - a true testimony that our bodies are often stronger than we realize, we just need to be pushed out of our comfort zone to realize the potential that lies within all of us. And trust me - I was uncomfortable - just the word "burpee" can do it! Winning a year of Bootcamp is unbelievably humbling - thanks for believing in me!"

Jill increased her fitness level nearly 30%, had near perfect attendance, is 4.5 inches smaller, down 10 pounds, and 3.3% of pure body fat blasted!

Here were the components of our 6-Week Total Transformation that each boot camper was provided over the course of the 6-Week Program (see if any gym gives you this much support and keys to success!):

Better-than-ever, total body, muscle-toning, heart-pumping workouts
6-Week custom meal plan
8-Week custom food and fitness journal
Expert interviews each week with leading physicians including: "Hormones Uncovered," "Your Children are What You Feed Them," "Aches, Pains, Injuries, and Why," and "Secrets to Transformation Success."
Healthy grocery store tours
Exclusive members' forum
Unlimited support - email, phone, in-person from all of our trainers and the entire Body Project Fitness team.
Fitness, Nutrition, and Motivational "Tips of the Day"
Free yoga classes...to keep them relaxed and limber!
Before & After Body Composition Measurement
The 1000-Rep Ultimate Fitness Challenge (on average the fitness improvement was over 45% for all participants in just 6 weeks...that's huge!)
An external and internal transformation...

I could go on and tell you all about the accomplishments about the 6-Week Transformations...but why don't I let the women speak for themselves...here's what a few of the women said about their experience:

"My experience at bootcamp was like no other...
I used to spend hours in the gym and never got results like this. I wasn't just a gym membership but an actual person to the trainers. They gave you the tools to be successful not only in the six weeks but for a lifetime. I'm still transforming but I feel so inspired by the women I'm surrounded by and so excited by this program that I cannot wait to wake up at 4:30 in the morning to get there. This lifestyle that they have created has even inspired me to fulfill a dream that I had as a younger woman to work in the fitness industry. I want to pass this gift onto other women. It's too good to keep to myself. I want everyone to feel this amazing."

"Life changing for me...
The combination of exercise training and nutrition are great. I have lost both inches and pounds, but have experienced results I didn't think I could achieve being over 50. Even though it's very hard and challenging, you are never made to feel inadequate. Everyone works and encourages each other which provides great results. Much better environment than a gym!"

"It was a very positive experience which surpassed my expectations!...
The trainers are upbeat, knowledgable, and encouraging. The workouts are challenging but varied so that it's a new workout everytime you attend. I also enjoyed meeting other women from my town who were very much like me. It was a chance to get fit and enjoy ourselves at the same time. You have absolutely nothing to lose (except for some fat!)."

"The greatest motivator was the rapid results...
My energy level after the first week was so high that I was craving a workout every morning."

"I have been going to Body Project Boot Camp for over two years and @ 59 years old I'm in better shape now than when I was 35."

"Committing to a lifelong health fitness is an ongoing process of making conscious decisions that affect yourself and those around you...
I have certainly rubbed off and made a positive change on my family just from incorporating the snack and meal plan. I've added fruits and veggies on their meals - this is a MAJOR accomplishment! I'm very proud of myself for pushing my mental and physical boundaries beyond my expectations. I am COMMITTED! Thank you Lindsay and the BP team!!"

Join me in congratulating all the winners as well as each woman who challenged herself over the last 6 weeks! We are so proud to have these women as part of the Body Project family and they each are proud of the journey that they've only just begun!

Proud to be the trainers you trust,
Lindsay Vastola & the BP Team

Want to try the 1000-Rep Fitness Challenge for yourself? Click here to see it!

1000-Rep Ultimate Fitness Challenge

2010-11-01T11:21:00.000-07:00

This is the 1000-Rep Ultimate Fitness Challenge Workout!
As featured in our 6-Week Total Transformation

Challenge yourself and I promise you may surprise yourself of how capable your body really is! Allow yourself to succeed! (and you will be a sweaty-mess...I guarantee it!)

How it works:

There are a total of 1000 repetitions possible in this workout (10 exercises of 100 repetitions each).
You will split up the workout into 5 rounds of 20 repetitions of each exercise.
You cannot skip any exercises and must complete the entire circuit of 10 exercises before starting the next round.
As you complete each round of 20 exercises, mark a "ticker" on an index card to keep track of how many repetitions you complete.
At the end of 20 minutes, total the number of repetitions you completed (for example, if you completed 25 rounds of 20 exercises, you did a total of 500 repetitions)
Repeat this workout 4-6 weeks after you've followed a consistent fitness routine and see how your fitness level has improved!

Exercises:

1- Squats
2- Scissor abs with reach (100 total - 50/side)
3- Push-ups
4- Spidermans (100 total-50/side)
5- Burpees
6- Russian twist (100 total - 50/side)
7- Alternate reverse lunges (100 total – 50/side)
8- Power jumping jacks w/dumbbells
9- Rocking low plank
10- High knees (100 total - 50/side)

Body Project Trainers Go Bar Hopping!

2010-10-25T14:47:00.000-07:00

If you go any major grocery store, you’ve probably perused the seemingly endless aisle of “health” bars. If you’ve subscribed to my articles and emails even for a short time, you know that I have a mission to educate and empower you with the knowledge to be a smarter consumer especially when it comes to purchasing foods that claim to be “healthy.”

My team and I took on the challenge of going bar hopping to find you the top 3 best bars out there if you need to have a bar in a pinch (not a bad idea to keep with you if you find yourself without a snack...).

If you didn't see me on one of my last adventures down the "health bar" aisle at the grocery store...click here to watch my short video first (you'll be surprised with one of the bars I picked up from the shelf that I hope you're NOT eating!).

Here are the contenders:

(we tried a few different flavors of some of the brands)

Clif

Larabar

Kashi "Crunchy"

Odwalla

2:1 Protein Bar

Think Thin

Balance

KIND

The Buzz-Kill Bars (don't even bother):

Carrie took a shot of the "Think Thin" bar...it claims it has 20g of protein and 0g of sugar but with 38 ingredients (mostly ingredients I can't pronounce), Carrie is definitely not "Thinking Thin," she's thinking: "Where's the Garbage Bin?"

The Truth:

This bar claims that it has "0g of Sugar"...but if you look at the nutrition facts, you'll see 12g of sugar alcohols. Read below about sugar alcohols, how to look for them, and how they affect you (and why you want to limit these in your diet as much as possible)

Dana was the unlucky one who got stuck with the "2:1 Protein Bar" - a monstrosity of a junk-laden "Cookies & Cream." Apparently, it's the "World's First" of its kind. Are we suckers for these marketing schemes or what?

The Truth:

Included in first of the over 30 ingredients is sugar, vegetable oil, gelatin...anda fair-share of spelling errors (if they don't pay attention to their packaging, do you think they're paying attention to what their putting in their products?)

Jessyca had the guts to try the Balance Bar and...well...the picture says it all.

The Truth:
Here are the ingredients listed after the first ingredient (which is the protein isolate blend): fructose, sugar, water, fractionated palm kernel oil, high oleic sunflower oil.
Yum...sounds nutritious doesn't it? Not to mention that there is 17g of sugar in one bar! Not sure if your hips will like that anymore than Jessyca liked eating it!

The "Rail" Bars (not so bad...but not so good):

Julie & Kelly weren't afraid to show their true feelings about their experience with Clif bars.

The Truth:

In Clif Bar's defense...they do use more natural ingredients (and 70% organic) than most other mainstream bars. What you really have to be careful of is the amount of added sugar (these bars had on average 17g - 20g of sugar). If you do choose to eat one of these, ideally have it after you workout or on a day you are very active (I mean...very active! if not, those sugars are going to convert to that dreaded 3-letter word and stick around for a while).

I tried the Kashi "Crunchy" bar...this one might be a little bit of a surprise to some of you. Kashi does have several reputable products on the market, but our issue with this bar was that it is relatively high in added sugar. In fact, 3 of the first 5 ingredients are added sugars (brown rice syrup, evaporated cane juice crystals, crystalline fructose) and the bar has 13g of sugar. Like the Clif Bar, this is more ideal (if you have no better option available) to eat as your post-workout snack so your body can burn off the sugars a bit more efficiently.

Kelly is sorta-sorta with the Odwalla. Still has quite a few ingredients including quite a bit of added sugar (14g). You do get a little fiber (4g) from the oats included.

Bars with Good Buzz

Jessyca and Julie give a thumbs up to Larabar...why? Because a 7-year old child would be able to read all the ingredients! Larabar has over 17 bar varieties, and I don't think I've seen one bar with more than 10 ingredients...and they are all natural!

Just realize that when you look at the nutrition facts, you may be initially taken by the higher sugar content (especially since high sugar was a buzz kill in the earlier bars), but at least you know that the sugars are coming from natural sources like dates and fruits. These bars are pretty hearty and quite filling because of the nuts and fiber-rich dates and other fruits added, so you should be satisfied until your next meal.

Carrie is all over the KIND bars! KIND bars are a new fave bar of mine...and you can even find them in most Starbucks cafes! They have 3 lines: KIND Fruit & Nut, KIND mini, and KIND PLUS. I like the KIND PLUS since they've added some extra protein power.

And...again...you recognize all the ingredients listed!

Dana is lovin' the PURE bar. It's handful of ingredients are all natural, certified organic, vegan, and gluten-free...oh...and delicious. (I love the chocolate brownie). They use agave nectar as the only natural sweetener.

PURE-ly delicious!

So now that you caught a glimpse of the Body Project trainers bar hopping...here are the "Top 3 Bar Hopping Rules" you can use as a guideline of whether a bar you're about to devour will give you that good buzz or be a total buzz kill:

Bar Hopping Rule #1

If a 7-year old wouldn't be able to sound-out the ingredients, you don't want to eat it.

Bar Hopping Rule #2

Sugar should be the #1 nutrition fact that you're looking at (including sugar alcohols, which, by law are to be listed as well). If it's over 7-10g - scan the ingredients to see where that sugar is coming from. If it's from fruit, honey, brown rice syrup, agave nectar, or other natural sugars, you're better off than pumping your body with all those "lower-calorie" chemical sweeteners (see sugar alcohol segment below).

Bar Hopping Rule #3

Be wary of the bars that have more ingredients than you can count on both hands. When it comes to whole, natural ingredient, there are only so many things that can be shoved into one snack bar. But chemicals, preservatives, and artificial ingredients are pretty easily packed in giving you more than you bargain for.

SUGAR ALCOHOLS: THE DEAL

Here is a good summary of sugar alcohols, provided by one of my favorite nutrition journals, "Nutrition Action Healthletter," in an article called "Sweet Nothings, not all sweeteners are created equal" by David Schardt.

Sugar Alcohols

Also known as: Sorbitol, xylitol, mannitol, maltitol, lactitol, isomalt, erythritol, hydrogenated, starch hydrolysates.

What are they? Sugar alcohols aren’t sugar and won’t make you tipsy. They’re made by adding hydrogen atoms to sugars. For example, adding hydrogen to glucose makes sorbitol.

Why they’re low-calorie: Some sugar alcohols are absorbed better than others. Erythritol, which is largely unabsorbed, has virtually no calories, while maltitol and hydrogenated starch hydrolysates are absorbed enough to provide three-quarters the calories of sugar.

Safety: Too much sugar alcohol travelling unabsorbed through the intestinal tract can cause bloating, gas, and diarrhea. In the U.S., the Food and Drug Administration requires a “laxative effect” warning notice on labels if consumers could ingest 50 grams of sorbitol or 20 grams of mannitol from the food in a day.

Comments: Sugar alcohols don’t raise blood sugar as rapidly as sugar does, yet they’re as bulky as sugar. So they can be used tablespoon-for-tablespoon to replace the sugar that’s been removed from lower-carb foods. But while they may have a minimal impact on your blood sugar, they may have more than a minimal impact on your waistline and hips.

Read the entire article with very useful facts: http://www.cspinet.org/nah/05_04/sweet_nothings_canada.pdf

Thanks for checking out our bar hopping adventures! I hope this helps give you one more way to be a smarter consumer for you and your family's health.

Your partner in health (and always looking out for you, even if it means eating some pretty nasty bars),
Lindsay

How to Choose the Right Workout Shoe

2010-10-18T14:26:00.000-07:00

Be sure to watch the video interview below for some really important tips.

One of the most common mistakes we see is that probably 7 out of 10 people choose the wrong athletic shoes. Not wearing the correct shoe is often the root cause of chronic aches and pains and can actually cause injury. Often times, our clients may complain about nagging or chronic aches and pains and when they simply change to a quality pair of shoes properly fitted, the pains disappear!

What happens is that most people go to a major chain store or discount shoe retailer and try on a few pair of shoes that "look good" and then choose the one that is the least expensive, the "cutest," has the more recognizable brand, or that seems to "feel right."

It is critical that you are properly fitted for your workout shoe and have a professional (not the teenager working in the shoe department) do a proper analysis of several factors before investing in a shoe.

Princeton Running Company (108 Nassau Street, Princeton), hosted an exclusive event for Body Project VIPs this past weekend. It was not only a blast, with fabulously delicious and healthy frittatas, fruit, and coffee, courtesy of Massimo's Cafe, but everyone received a custom fitting and analysis (plus a nice discount too!).

Since this is one of the most common issues we find and a question we are frequently asked, I decided to do a quick Q&A with Brian Harris, the manager and all-around awesome pro when it comes to finding each individual the right shoe.

Hope you enjoyed the interview...here is a quick recap of the most important pointers when choosing a shoe:

1. Make the time to go to a store that is qualified to do a proper analysis of your feet and your arch, look at your biomechanics, perform a gait analysis, analyze your stride on a treadmill, etc. (a reputable retailer like a Running Company store) - there are several locations nationwide and they will take a lot of the guesswork out of choosing the right shoe.

2. Realize that your athletic shoe will likely need to be 1/2 to 1 size larger than your dress shoe size.

3. All shoes are not created equal (regardless of brand) and may not be suited for you. (Just because your girlfriend really likes a pair, doesn't mean that it is the best shoe for your body type and activity).

4. Change your shoes every 3-5 months (as an estimate) but more importantly listen to your body...if your ankles, knees, back, hips, etc. start aching it may be time to turn in your old pair for a new pair. Most people buy a pair of shoes and use them several times a week and keep them for more than several months, not realizing that there is a specific lifespan of athletic shoes.

5. Make the investment in a good pair of athletic shoes. This will not only be a key factor in injury management and prevention, but can make for even more effective workouts.

6. Be sure to visit Princeton Running Company and tell them you're with Body Project...and get a discount on your purchases!

Some of the gals from Body Project getting some new kicks!

5 Tips to Staying Wedding Season Slim

2010-10-04T12:53:00.000-07:00

Wedding season is here, and we all know that the brides aren’t the only ones who fret about their figure for the big day. Whether you’re a guest or a bridesmaid, you definitely want to look and feel amazing. I see a lot of women make the same mistakes when they’re trying to lose weight or diet for a wedding, so I’ve narrowed down my 5 top tips for staying wedding season slim.

Slim Tip #1 – EAT
Your body doesn’t care if you’re going to a wedding or not; you must eat before the wedding!
I’ve heard too many times, “I’m not going to eat anything today because I know I’m going to eat a lot tonight at a wedding and I want to save my calories.” HUGE MISTAKE! Your body frankly doesn’t care if you’re going to a wedding or not…it needs fuel! If you starve your body of the nutrition it needs to keep your metabolism roaring your metabolism comes to a screeching halt. So in cocktail hour when you’re mindlessly picking at those passed hors devours …you’re going to end up making-up for the calories that you didn’t eat earlier in the day…and then some.

Your body doesn’t tell itself, “tonight I’m going to a wedding and I’ll probably be eating and drinking a lot of calories, so I’m going to automatically turn up my metabolism and start burning more.”

Here’s the really bad news. What happens when you don’t eat for several hours is that instead of your body efficiently burning the platter of cheese and pigs-in-a-blankets, your body will hold on to every single calorie you consume because it thinks you’re not going to feed it for the next several hours (since you didn’t feed for the last several hours). It’s your body’s way of going into survival mode. Even if you stick to the crudités section and eat just carrots and celery…your body will still hold on to those “healthy” calories…and you can take a guess how your body stores that. You got it, as FAT.

The key is to eat small meals throughout the day leading up to the big shindig (tip: this is what you should be doing everyday anyway!).

Here’s what the wedding day should look like:
8am Breakfast: jumpstart your metabolism for the day with a solid breakfast with a mix of protein and good carbohydrates like an egg-white omelet with veggies and fruit.
Skipping breakfast = killed metabolism = weight gain

9am - Intense 30-40-minute Total Body Workout (this includes resistance training with short cardio intervals)

10:30am Snack: handful of almonds and a piece of fruit

12:30pm Lunch: salad with protein

Get dolled-up for the wedding

Cocktail hour: Get yourself a small appetizer plate of appetizers (including your passed hors devours). Fill half your plate with veggies and fruit and the other half with those wedding goodies that you don’t get to eat everyday…then eat. After you’ve enjoyed that one plate, stop the grazing and avoid those handsome waiters with their trays of temptation.

Dinner: If it’s a seated dinner, regardless of the entrée you order, you need to primarily be cautious of the portion size. Most of the unwanted calories come from the oils, butters, and sauces. A good rule of thumb is to eat all your veggies, a palm-sized portion of meat/protein, and no more than half of the starch (usually it’s a rice or potato served). And easily nix the bread.

Dessert: You don’t have to insult the bride and not try the cake! Most places don’t serve huge slices of cake, which is helpful. Where it gets dangerous is the dessert buffets. Pick 1 or 2 small bites of those specialties that you know you don’t find all the time. So skip the brownie or the chocolate chip cookie if there is something else you can have a taste of that you can’t get anytime you want.

Slim Tip #2 – TALK
Use your gift of gab to keep away the flab
This is where your mouth might actually keep you out of trouble! Especially during the cocktail hour. I discovered how useful this is at a wedding I was at a few weeks ago. I got my appetizer plate and glass of wine, started chatting with another couple and before I had a chance to be tempted with a second go-round of food, they were shooing us into the ballroom. I realized that by shooting the breeze with some really interesting people, I didn’t end up eating as much as I may have otherwise. Plus, you never know who you’ll connect with, maybe a potential business connection or new friends.

Slim Tip #3 – DRINK
And it’s not what you think
Who’s kidding who…part of what makes weddings extra merry is the drink. But you definitely don’t want to be “that girl” at your next wedding. Aside from the liquid calorie-binges courtesy of alcoholic drinks of any variety and the effects of excess alcohol on your behavior, the long-term effects of binge drinking will wreak havoc on more than just your metabolism.

Drink at least one glass of water for every alcoholic beverage. Get in the habit of ordering water with your drink or if you’re at your table, take a drink of water for every drink of alcohol. This is key to keeping you from drinking (and eating) too much and you’ll feel a lot better the next day.

Slim Tip #4 – DANCE
Trade in your workout shoes for a pair of dancing shoes!
No matter how nutty you might look on the dance floor, you can get a killer total body workout while you’re at it. Not to mention, every minute burning calories on the dance floor keeps you away from the bar and the buffet packing in those added cals.

Slim Tip #5 – REWARD YOURELF
Don’t punish yourself the day after for what you did or didn’t do.
Exercise should never be used as punishment. If you blew it at the wedding and ate or drank more than you planned, don’t jump on the treadmill thinking you’re going to “burn off” all those calories. Exercise should NEVER be used to punish yourself for the choices you make. Likewise, exercise should never be used as an excuse. Just because you workout, doesn’t mean that you get to eat whatever you want all the time. Here’s your new mantra: abs are made in the kitchen…not in the gym.

Special occasions like weddings and birthdays are meant to be enjoyed. These are the times to “let loose” a little, genuinely enjoy yourself, and celebrate with friends and family. Don’t let obsessions with your weight ruin special occasions for you (because you may also end up ruining it for others too) and it will keep you from seeing real, long-term results.

When it comes to losing weight or achieving your fitness goals, the wedding isn’t your biggest enemy …it’s the lifestyle you’re living the other 364 days of the year.

The Truth About "Snack Bars"

2010-09-29T11:16:00.000-07:00

We all know that we have to be smart consumers. You don't buy a car without checking its safety record or gas mileage and you don't buy a house without a thorough inspection, right? Why shouldn't you approach what you buy to eat in the same way?

Watch this video and you'll see the marketing magic that these companies have pulled on us.

Why would you trust some huge food manufacturer to tell you what is good for you and your family's health?

Start listening to your body...it knows what it likes :)

Click here to see our top 3 choices for snack bars (and a few *must see* pictures of your Body Project trainers too!)

Top 4 Exercises - "Perfect Form" Series

2010-08-31T20:02:00.000-07:00

One of the most troubling issues we find with many of our clients when they first begin our programs is that they have not been taught the proper or safest form for common exercises. So they end up hating these exercises because they have never seen or felt the results from doing them the right way.

Or they have been told not to do squats and lunges because they are “bad for your knees” or “girls aren’t strong enough to do real pushups.”

Boloney, I say!

I wanted to share a series of short “how-to” videos with you so that you are equipped with the proper knowledge of how to perform these exercises properly, safely, and effectively.

The Perfect Pushup

The Perfect Plank for Abs

The Perfect Lunge

The Perfect Squat

Body Project's 3 HUGE Announcements!

2010-08-27T12:09:00.000-07:00

Friday is finally here…and I’ve got our big 3 announcements here for you!

The Body Project team met yesterday and let me tell you…the brain-power that came out of our meeting was crazy! We’re so thrilled about all of the exciting things happening here at Body Project! Our mission continues to be changing lives, sharing our passion, and never giving up, so thank you for allowing us to share our mission with you!

So here are the big three announcements….drum roll please….

(there are actually a few more coming up in the next few weeks…but I think this is enough excitement for you to handle for now) :)

Body Project Big Announcement #1:
Body Project Women’s Fitness Boot Camp is Opening in West Windsor!

Since we opened our Robbinsville and Crosswicks boot camps in 2008, we have been so lucky to have developed some amazing relationships with our boot camp members…and now we’re excited about helping more women in the West Windsor/Plainsboro area experience the same results and confidence!

Sign up here for more details: http://www.westwindsorbootcamp.com/

Body Project Big Announcement #2:
The 6-Week Total Transformation Boot Camp IS BACK!! Save the date: September 20th – October 29th in Robbinsville, Crosswicks, and West Windsor!

If you haven’t seen how amazing our spring 6-Week Transformation was, just watch this video and you’ll see for yourself why you want to be a part of this life-changing program (hint: we made people cry)!

This 6-Week Transformation will bring new challenges, new meal plans, never-done-before workouts, and we guarantee you’ll love it. PLUS – we’ll be giving away ONE FREE YEAR OF BOOT CAMP (a $2,400+ value) to 3 hard-working women!

Registration will open next week – so stay tuned for details (and I’ll forewarn you, you don’t want to delay registering – we had a waiting list the last time!).

Body Project Big Announcement #3:
Body Project is going ONLINE!

In mid-October, we’re thrilled to be launching “My Body Project” – your online fitness program to finally achieve “your body project.” We’ve been working on this for several months now (sort of an “underground project”), and this will be your chance to get our butt-kicking Body Project workout programs (for all fitness levels), meal plans, loads of recipes, monthly group support calls, videos, a member’s forum, and so much more…all online!
When you become a member, you will be able to print out workouts and take them to the gym with you or do them at-home or when you travel. It will give you structure and workouts designed just for getting you to your goals!

“My Body Project” is our solution for those of you who aren’t able to join our boot camps because you don’t live near our boot camps (you could even be in California!) or the workout times conflict with your schedule…or for those of you who just need structured programs for your gym workouts. More info to come when we’re closer to launching! (if this sounds like a program that interests you, I can send you info on pre-launch membership, so email me if you want more info).

So those are our three big announcements…hope you’ll help us celebrate and share this with anyone you think would benefit from any of our new programs. Spread the good word!

We’re working non-stop to continue sharing our passion for making a difference in people’s lives – so make sure to keep coming to our blog for more articles, tips, tricks, events, and motivation!

Thanks for being a part of the Body Project family!

Your partner in success,
Lindsay & the Body Project team

Sneak Peek....

2010-08-26T13:36:00.000-07:00

I told you a few weeks ago that Body Project has 3 HUGE announcements that we're revealing tomorrow. I had a Facebook frenzy of comments dying to know what they were...and boy did we get some funny guesses!

So I put up our Facebook followers up for a challenge and I got over 40 "likes" on my post...so I always come through on my promises...and here is a "sneak peek" into one of the 3 huge announcements. The rest of the details to come tomorrow!

Click Here to Join the Body Project Facebook Group

Top 5 Fitness Tips from my Dog, LuLu

2010-08-18T12:06:00.000-07:00

LuLu Vastola, Certified Fitness Pup

Some of you know that we added a new addition to our family in this February…our new dog LuLu (she’s our first dog…a Lab-Eskimo-total cutie mix)!

On the way to pick her up and bring her home, I went to Bag of Bones Barkery in Hamilton, NJ. Being a little nervous about being a first-time doggy-mom, I bombarded Gregg & Melissa Bernhardt with a ton of questions (the owners and bakers at Bag of Bones…definitely take a visit). I wanted to know what, when, and how much to feed her, what not to feed her, and a bunch of other “silly” questions of a new dog-mom.

What I didn’t realize is how much we can learn from our own dogs about staying healthy ourselves.

Let me tell you…they know their stuff! But what was funny is that as Gregg was telling me about the different brands of foods and the importance of the quality and quantity that I feed my dog, I found myself thinking, “wow…this is almost exactly the same information I tell my clients about eating keeping fit and eating healthy.”

So here are a few things we can all learn from LuLu…and be sure to watch the video of her demonstrating tip #2. I think you’ll get a kick out of it :)

LuLu’s Healthy Tip #1: Eat blueberries, apples, and almond butter

Every morning my mom always has berries or fruit with breakfast. So I beg her to give me a handful…especially if she’s having berries! At snack time, I even sometimes get a slice of apple with almond butter! Berries and fruit are full of antioxidants, fiber, and help keep my coat shiny. I think you humans say something like, “an apple a day keeps the doctor away.” Well, I think it’s true! So much fiber to keep me filled (and regular, hehe)! And almond butter is one of my favorites. A spoonful of this deliciousness is a great source of fiber, lots of nutrients, and that good-for-you monounsaturated fat. I especially love licking the jar when it’s almost empty!

LuLu’s Healthy Tip #2: Jump really high for carrots (or any veggie for that matter)

You should see this video of me. You’ll be impressed at how high I can jump!

I can jump this high because I have tons of energy for my muscles since I eat lots of veggies and lean meat and fish (plus my personal trainer-mom lets me exercise all the time)! My mom always says, “I’d rather pay the grocer than the doctor!”…she’s a smart lady! Let’s spend our money on good quality whole foods instead of paying our doctor when we have a bunch of horrible health issues!

LuLu’s Healthy Tip #3: Be careful not to eat too much soy, corn, or wheat

This one might surprise you. But did you know that most of us (doggies and humans) actually have a hard time digesting large amounts of soy, corn, and wheat products and that consuming too much may actually have negative health effects? In the American diet, almost 67% of our foods are made with soy, corn, or wheat products. Our diet didn’t use to be like this. Think about our ancestors, they ate lots of nuts, beans, fruits and veggies, lean meat and fish, whole grains like barley, oats, and rye, and a little dairy. There was no such thing as fast food, frozen dinners, meal replacement bars, or 100-calorie snack packs.

LuLu’s Healthy Tip #4: Eat regularly so you can go “out” regularly

This might be a little embarrassing, but if I don’t eat regularly or if I skip meals, my “bathroom habits” get all out of whack. You see our bodies like to be on a schedule. If we eat good, whole food on a regular schedule then we’ll be able to “do our business regularly.” I think a lot of women especially have this “regularity problem” because they tend to skip meals or don’t get enough fiber. The best way to avoid this problem is to eat lots of fiber (at least 35 grams a day) and eat on a regular schedule.

LuLu’s Healthy Tip #5: Play. And play a lot!

I L-O-V-E to play! It gives me so much energy and helps me get rid of all my stress that builds up from my busy days! Plus it helps me sleep better and is another way to keep me “regular.” Exercising is so good for all of us, and don’t worry, it’s not science! Just move! Go for a walk every day, go out and play chase with your kids (and your dog), go swimming, or you can watch some of the exercise videos my mom recorded just for you on her blog in the "BP Workouts" section or try one of her fitness boot camps for women in Robbinsville, Crosswicks, and opening soon in West Windsor (oops…I don’t know if I was supposed to reveal that…she’s making a big announcement about it next week!).

Well, I hope you liked my top 5 fitness tips! I’ll talk to you soon and be sure to contact my mom if you have any questions about getting fit!

Woof, woof to staying healthy!

LuLu Vastola, Certified Fitness Pup

3 dirty little lies…that you might have been told while you were naked

2010-08-10T10:02:00.000-07:00

The first bathroom scale is thought to have been introduced to man nearly 4000 years ago in the Middle East (imagine what the bathrooms looked liked!). I wonder if women were as obsessed as we are now with how much they weighed. Curious…

Have you convinced yourself that you “should” weigh a certain weight (and I bet it might be pretty arbitrary…like what you weighed when you were 21). Have you forgotten about how it feels to actually “feel” good, or better yet, “look” good…or are you so consumed by reaching that number on the scale that when people tell you that you look good or when you have loads of energy, you dismiss them because you didn’t see that “perfect little number” on the scale this morning?

If you answered “yes” to any of these, you’ve been lied to. Sorry to break it to you, but you have been played for a fool. By a scale. Yes, a stupid little machine that takes up space next to your toilet.

**And you even trusted it enough to get naked for it! **

At the beginning of each month, we do body composition measurements for each of our clients and boot campers as a measure of their progress and to make any adjustments to their diet or fitness routine if necessary. We take their body measurements (upper back, arm, waist, hips, and thigh) as well as their body fat percentage (we use a body fat monitor; it’s as simple as holding a device). Notice that we never take their “weight.” I spend a lot of time helping our clients understand the importance of focusing on their body composition and not solely on the number on the scale. I’ll tell you why in a bit.

But first, I want to tell you three lies that the scale tells you on a regular basis, so you can be empowered with knowledge before you jump on that scale next time.

Lie #1:
When you drop weight after a week of “dieting” or severe calorie-restriction, the scale doesn’t tell you that you’ve mostly shed excess water weight and precious muscle...NOT necessarily BODY FAT. Bummer. This is why yo-yo dieting never, never, never works and why you are frustrated, frustrated, frustrated because you can’t seem to “maintain” a healthy weight range.

Lie #2:
The scale fails to tell you what that number actually means. Your body composition is simply what makes up your total body weight, including water, body fat, muscle, organs and tissues, and your skeletal system. When you weigh on a standard scale, the number includes the total weight of all of these components. This number can often fluctuate for a few reasons, often +/- 5 pounds each day. It can change depending on hormonal levels during the month (especially for women), increased or decreased muscle mass (which weighs more than fat), change in body fat, water retention, temperature, change in habits, along with lack of sleep (which can lead to overeating).

Lie #3:
It does not give you a complete picture of how good you feel or how healthy you actually are inside. Don’t get me wrong, we shouldn’t completely discount our total weight. It can be used as a baseline to our overall health. If you’re remaining consistent with a fitness routine and a well-balanced eating routine (even cheating a little), your focus almost naturally shifts from the scale to how you’re looking and feeling. I can almost guarantee if you asked 10 fitness trainers or athletes if they ever weigh themselves, I bet at least 8 out of 10 say they don’t. Why? Because they LISTEN TO THEIR BODY. They know when they’re off track or lacking energy or if they’ve packed on a few extra. They don’t need a scale to tell them.

Here is a real-life example of how the number on the scale can be very misleading, and I hope this gives you a better picture of what I’m talking about.

REAL LIFE EXAMPLE:

The Battle of the Two 150-Pound Women

(be sure to use your imagination to picture each these women)

Woman #1 stats:
Background: She does not exercise consistently, yo-yo diet*s, wears a size 10-12 pants, and hates her muffin-top, and that spare tire around her waist.
Total Body Weight: 150 pounds
Total Body Fat: 60 pounds (40% of her total body weight)
Total Lean Muscle: 60 pounds (40% of her total body weight)
Other (water, bones, etc.): 30 pounds (20% of her total body weight)

Woman #2 stats:
Background: She exercises consistently, eats well balanced and nutritiously (she probably even cheats occasionally), wears a size 6-8 pants, has a lean waistline and very little “bulge.”
Total Body Weight: 150 pounds
Total Body Fat: 37.5 pounds (25% of her total body weight…and totally healthy)
Total Lean Muscle: 82.5 pounds (55% of her total body weight)
Other (water, bones, etc.): 30 pounds (20% of her total body weight)

If you saw these two women walking next to each other, you may never guess they weighed exactly the same when they get on a scale. You would likely judge Woman #1 as significantly heavier than 150 pounds. However, Woman #2 may actually look like she weighs 30 pounds less because her muscle tone and healthy body fat levels makes her smaller, fitter, and leaner.

Which one would you rather be? Woman #1 or Woman #2…

MORAL OF THE STORY…SCALES LIE AND OFTEN DO NOT TELL THE WHOLE TRUTH!

Don’t use the scale as the only measurement of your success. Focus on how you feel in your clothes, your energy, your sleep, your mood…and your confidence. Avoid weighing daily – weigh once a week at most. You will know if you have gained weight when you look in the mirror or if those pants feel a little tighter than they did last winter. You will also know if your body composition has changed if those pants feel a bit looser.

Free yourself from being a slave to the scale…it may not be an easy habit to break at first, but it will be the most liberating feeling when you finally do!

And by the way….

Who else looks at that number other than you and maybe your doctor? Why do your friends or even your husband need to know your weight?

If the topic of conversation of “weight” comes up frequently with your friends, you need to change the subject, quick (because nothing good can come of a conversation about weight). And honestly, you may even want to reevaluate who you are hanging with. Remember, you are a product of those with whom you surround yourself.

As part of the Body Project community, you’ve already taken the first step to a path of success!

Maybe one day we should have a “scale-burning” party :)...what do you think?

Committed to your success…no matter what you weigh,
Lindsay V.

What the Avocado?

2010-07-27T10:27:00.000-07:00

A lot of you have asked how to choose an avocado since we all have heard the research about the health benefits of avocado in our diet.

Here's a quick "How To" video to work your way around the brown, bumpy, delicious fruit (or is it a vegetable...hmmm??). Plus, my 4-minute Super-Energy-Lunch-Black Bean Salad (it took me longer to spell that than it did to make it!).

Want to know your way around any other healthy foods in the kitchen? Leave me a comment and I might make it my next video!

Eat deliciously!
~Lindsay

Proven method to reduce chronic pain (ATTN: ALL women!)

2010-07-21T11:27:00.000-07:00

Though you often hear me talking about the benefits of a consistent resistance combined with cardio workout routine like boot camp for fat loss, increased energy, losing inches, and boosting metabolism (and all those other fabulous results we can actually "see"), it dawned on me earlier today how critical it is that I remind you of the facts of incorporating weight-bearing exercise into your regular routine. You can literally add years of vibrant life to your body (and even take back the few you may feel you have lost).

One of our long-time veteran Crosswicks boot campers, Paula Quattromani, reminded me of this when she posted this comment on our Body Project Facebook page:

"THANK YOU Body Project! Prior to starting Bootcamp almost 2 years ago (yes it will be 2 years in Oct!), I had a bone density scan and was diagnosed with osteopenia. Dr said it is reversable w/ calcium supplements, running and weight bearing excercise. Well just had a follow-up scan and no more osteopenia!!

I am so happy with these results! It made me realize that you don't stay young forever and you have one body that you will take with you into the years ahead. As you can imagine it really upset me when they told me this 2 years ago."

For those of you who aren't familiar with the difference between osteopenia and osteoporosis, I've included a link below of a good article to read to educate yourself of the difference between the conditions. As women (of any age), we need to keep in mind that our bones are much more fragile than men's and taking action NOW to prevent weak bones, or even reverse weakness, as Paula did with her consistent weight bearing exercise and listening to her doctor, can make a "diagnosable" difference.

http://www.health.harvard.edu/newsweek/Osteopenia_When_you_have_weak_bones.htm

Lisa Wehner has also committed to a consistent fitness routine with our boot camps for several months.
Here is her story:

"My thought was “I don’t need to lose weight so why would I join?” Never crossed my mind that maybe it could help me manage my pain.

Eight months prior I was diagnosed with Bursitis and a Bursa Sack in my left hip. The pain was excruciating and interrupted every aspect of my active lifestyle. I was not ready to accept the fact that I was going to live with this pain; knowing I did not wish to have surgery and/or take daily medication to manage my pain. I had already endured six months of physical therapy prior to starting my first day of Boot Camp.

In Boot Camp we worked on stretching, conditioning and building a strong core, all of which I was lacking in my workout routine. Within the first three weeks I could already tell the difference.

The pain was subsiding, I was sleeping through the night and I could see definitive differences in my body shape.

My goal was never to lose weight, inches or body fat, but rather to feel good again.

Body Project Boot Camp has managed to help me obtain all of the aforementioned; physically feeling good was the goal, the others were the bonus!

Within the past six months I have lost five pounds, six inches throughout my body, and my body fat is down by almost 4%, and the best thing, NO MORE PAIN! I continue to see my doctor regularly and the instructors are always very conscious that we use proper form when exercising.

By joining Body Project Boot Camp you feel as if you are receiving one-on-one training by someone you can trust. I continue to look forward to my weekly workouts with the Boot Camp girls (and guy’s if you are tough enough to join)!"

We've heard countless stories from our boot campers about how incorporating a *regular* and *consistent* routine has made a noticable difference in their daily life and eased many chronic aches and pains.

Weight-bearing exercise doesn't have to mean heavy weights, your bodyweight is enough...no expensive, bulky equipment necessary! Here is a workout that is a perfect example of bodyweight exercises that can be modified for any fitness level.

I will of course add the caveat that you need to speak with your doctor first before starting an exercise routine, especially if you have been treated or diagnosed with any condition. It is also important that you start slow, build a strong foundation, and then build your strength to levels that will even surprise you!

Do you have any stories of pain or conditions that you've overcome as a result of exercise and making healthy choices? Please share with our Body Project community by leaving a comment below...there are many of you I know who have made good choices in your lifestyle and it will help others who are reading this!

Your partner in life-long health,
Lindsay

Top 2 Proven Food Tricks to Control Cravings

2010-07-13T19:29:00.000-07:00

Ever been in the situation when you're making dinner and you can't help but pick and graze and take a few too many "taste-tests?"

Ever feel like you can't satisfy those late afternoon cravings?

I have two super-simple tricks that will keep you from overeating plus give you some super-nutrition that your body needs to keep your metabolism in tip-top shape.

Tip #1: Eat a handful of nuts about 20 minutes before a meal
Yes, eat before you eat. But it's got to be a handful of nuts. Don't overthink it...most nuts have the same affect. Almonds, macadamia nuts, walnuts, cashews, pecans... Basically raw nuts are one of the most complete nutrition-packed foods we can consume.

Nuts are packed with micronutrients (antioxidants, vitamins, and minerals) and macronutrients like fiber, healthy fats, and protein, as a result nuts greatly reduces your appetite before your meal because of the complete nutrition. Eat a handful (about 10-15 nuts) 20 minutes before a meal since this is about the amount of time that it takes your brain to receive the "message" of satiety so you are less likely to overeat and save yourself a boatload of extra calories...to help you get lean fast!

Tip #2: Drink a full glass of water 20 minutes before a meal
Did you know that often times the "hunger pang" you get when you think you're hungry may actually be a "thirst pang?" If you are not drinking enough water (coffee, juice, soda, etc. should NOT be counted toward your water intake count), your body needs to send you a "message" that it needs water and this is what we often mistake as hunger.

If you find yourself mindlessly grabbing at food throughout the day, down a full glass of water first and wait about 20 minutes and see how you feel.

Keeping hydrated not only saves you several hundred extra calories, it helps your metabolism running efficiently, gives your skin that dewy glow, helps keep your bowels regular, aids digestion, affects your fertility, aids in blood pressure...get the point?

Drinking enough water is basically the most critical aspect of your health...in more ways than I can explain in this short blog post.

Jazz-up your water and try adding natural flavors: add sliced lemons, limes, grapefruit, strawberries, cucumber, kiwi...get creative!!!

Cheers to good health!

Your number one fan,
Lindsay

Female Fat Loss Over 40 - Interview with Shawna Kaminski, expert trainer

2010-07-02T08:44:00.000-07:00

Shawna Kaminski from Calgary, has become the go-to expert in the fitness industry for female fat loss over 40, and I've been fortunate to not only know her as a fellow trainer, but as a friend as well...so I feel really fortunate to be able to share her insights with you!

She gave us 30 mintues of no-nonsense, honest answers about fat loss over 40 and she gets to the bottom of some of the biggest frustrations you face when it comes to weight loss, hormone changes, that sudden “tire” around your middle, and gave realistic daily solutions to how to tackle your biggest frustrations and finally feel better in your own skin.

I was bombarded with responses to my post last week asking for your questions you wanted me to ask Shawna...let me tell you, she OVER DELIVERED! I can't encourage you enough to take 30 minutes to listen to this interview.

Click here to instantly download the interview. You can download it to your computer or save it to your iTunes to listen on your iPod.

If you experience any of these frustrations, I also strongly suggest you take a look at her fat loss program she talks about in the interview:

>> Click here to check out the Female Fat Loss Over 40 Fat Loss Workout Program

Most of you know, I've got a few years before hitting 40...but as I realized in my interview with Shawna, it's critical for women in their 20s and 30s to start thinking about their bodies long-term...there are steps you can take now to avoid the dreaded "tire around the middle" and to keep your metabolism at tip-top pace, which is essential for fat loss.

If you currently go to our Fitness Boot Camps in New Jersey, Shawna's fat loss program is a perfect complement to your boot camp routine. Many of you are always asking me for extra workouts to do on off-boot camp days or when you're travelling and can't make it to boot camp...this program is an ideal option.

Or, if you don't come to our boot camps, you should get Shawna's "Female Fat Loss Over 40" instantly downloadable program to give you a super-effective fat loss program. Click here to check it out.

I know you'll appreciate the solid information and that it will help you on the path to your ultimate fitness and health goals...remember KNOWLEDGE IS POWER!

Thanks again Shawna for doing this for us!

Your partner in health,
~Lindsay

3 FREE WORKOUTS NEXT WEEK!

2010-07-02T05:41:00.000-07:00

Since July 4th symbolizes our country’s freedom, I thought I would give 3 free boot camp workouts next week in celebration of YOUR freedom! The freedom to get the body you want! All are welcome to join – even if you’re a boot camp first-timer!

PLUS – if you get the Summer FlexFit 12-workout punchcard you’ll get15 total workouts through September 3rd (that works out to about one workout/week…to keep you on track through the summer!)

If you haven’t already, be sure to sign up and get your FlexFit punchcard before Friday!

: : Here are the workout details for next week: :

**PLEASE READ CAREFULLY SINCE THERE ARE CHANGES TO OUR NORMAL BOOT CAMP SCHEDULE & LOCATIONS**

Monday, July 5th
(**Please note there is only one workout time and one location**)
Location: Steinert High School Track (see map)
Time: 7am
We’ll be changing it up with a f-a-t burning track workout…going to be awesome!

Wednesday, July 7th
Regular locations & times
Robbinsville Tantum Park, Meadowbrook Road (see map)
Crosswicks Community Center (see map)
Times: 5:10-5:55am; 6-6:45am; 9:30-10:15am

Friday, July 9th
Location: Veteran’s Park (see map) – meet at main entrance off of Klockner Road (where the playground is, entrance across from Steinert HS)
Times: 5:10-5:55am; 6-6:45am; 9:30-10:15am
We’ll be doing an interval workout around the park…this one will be fun and a nice change of scenery!

**If you want to join any or all of the workouts next week – just shoot me a quick email and tell me you’ll be there and you’ll be all set.**

And if you haven't yet signed up for the Summer FlexFit 12-Workout Punchcard click here. Be sure to sign-up so you get the 3 bonus workouts next week!

Have a safe, happy, and healthy 4th of July!

Your partner in health,
Lindsay

Save 500 calories the next time you order Italian

2010-06-22T08:53:00.000-07:00

Check out what we ate last night when we went to Massimo's Restaurant in Robbinsville, NJ.

I give you a bunch of great tips to eat out...properly.

Don't forget to take this coupon with you June 21-23 when you eat in, take-out, or order out from Massimo's - 20% of your check goes directly to the Juvenile Diabetes Research Foundation!

Read this if you ever stress-eat

2010-06-22T08:48:00.000-07:00

I wanted to share an email I received from one of our boot campers. I asked her if she wouldn’t mind me sharing it since I think many women face the same challenges.

You can read her email below (especially the second paragraph). I gave her a call and we chatted for a while, so read the email first and then I’ll recap briefly what I told her. I hope I gave her a few helpful tips and I think she felt better after we talked through it...

Here's the email she sent me:

Hey there,

It is driving me nuts missing one workout a week! My little one had a 104 fever last night, i got maybe 3 hours of sleep and it was broken sleep. I just couldnt make it in [to boot camp]. So now i am home today and anticipating this won't be the last time i miss a class. what workout can i do at home to compensate for what i am missing in class? I was thinking if i did a good 20-25 min of HIIT [High-Intensity Interval Training] and maybe one of your workouts you have online that would be a good start. Let me know what you think.

Also, i am realizing that i totally stress eat. Like last night when i was waiting for a call from the peditrician i starting munching on freaking bagel chips!!!! I stopped after about 10 min of eating but GOD knows how much i have been stress eating. So any tips on how to stop this? Because i know i could be getting better results if i cut that out and i am sure i do this alot.

First off, she should give herself kudos for reaching out to me and asking for a workout even though she had to miss her morning boot camp. You see, it would have been easy for her to just tell herself that she was "too tired" to workout, but instead she knew that it would make her feel better to do a good workout - even if it was only 15 minutes at home.

When I spoke with her on the phone after I received her email, I could very clearly see a few things that she didn't realize herself:

You see, she was concerned about her stress-eating...knowing that she was inhaling a ton of extra calories with a bag of bagel chips and that was going to blow all of the hard work and results she's been getting with her workouts.

But what was more concerning to me was the fact that she was essentially blaming herself for her stress eating. This is what I told her:

"It is not your fault"

Before you get angry or frustrated at yourself for stress-eating, you must understand there is a physiological reason why you stress-eat. Yes, there is a factor of self-control and knowing when you need to stop at one brownie instead of 4 or 5. But in order to stop the vicious-cycle, you need to understand that it is not entirely your fault.

Let’s look at her situation: she was up all night with a sick child…so along with getting no quality sleep which studies have shown is critical to fat-loss and a healthy metabolism, she is stressed because she has a sick child.

Among other things, there are two things happening to her body because of the stress she’s under:
1. She is sleep-deprived
2. Her “stress hormones” are going haywire

When you are sleep-deprived (based on 7.5-8 hours/night required for your body to fully function and repair) you’re not giving your body the opportunity to regenerate, recuperate, and “recharge” your key body functions – including your metabolism which KILLS YOUR ABILITY TO LOSE WEIGHT EFFECTIVELY. Essentially when you lack proper sleep, your body goes into “survival mode.” If you didn’t get enough sleep your body needs to get energy somehow…so you CRAVE food – and you don’t crave fruits and veggies of course, you crave high-sugar, high-carb foods because carbs (i.e. sugar) = energy.

When you are under stress, your body is hard-wired to respond to “protect” you. It goes into “fight-or-flight” mode – and releases adrenaline (increases your heart rate, blood pressure, and boosts energy supplies) and the “stress hormone” cortisol, and over-exposure to excess levels of cortisol can be hazardous to your body and is a culprit to stored fat – especially in the abdominal region. (yikes)

So I explained these points to her and I think in just helping her to understand that she doesn’t need to blame herself for pigging out on the bagel chips, but helped her realize that it was her body’s way of telling her “I’m stressed-out and I NEED something to help me cope!” Now that she understands this, she can better prepare for future situations and be aware of what’s happening to her body.

Here’s what I told her to do for her workout that day (30-45 minutes, at-home):

Do one round of HIIT cardio- about 10-15 minutes (checkout the workout here):

Then do one-two rounds of my “12-minute Body Blitz” workout

Here’s a book I told her to read (or get on audio CD or iTunes) that will help her from mindlessly eating (this was very influential even in my daily eating habits):
Mindless Eating, by Brian Wansink

If you want to read another good article about stress and its effects on your body, click here:

And on a final note…I reminded her that it wasn’t her fault, these are the “real-life” curve balls that are thrown our way…kids get sick, we get caught late at work, we get frustrated, we gain a pound-lose a pound... What is important is that we just need to learn how to accept the things that are out of our control and do the best we can in those situations…and then move on!

Hoping to help make your life a little less stressful, :)

Lindsay

Meet us at Massimo's - Just 21st around 7pm (and learn how to order healthy!)

2010-06-21T09:51:00.000-07:00

I know it's a bit last minute, but I wanted to know what your plans are for dinner on Monday (June 21st)?

We're going to be at Massimo's Restaurant in Foxmoor Shopping Center in Robbinsville around 7pm for dinner. And since I know many of you eat out either alone, with work, or with your families, I thought I would do a quick "talk" and offer you a few easy tips and tricks about how to order when you're eating out and how to make good choices to stay on track with you fitness and diet goals. I've got some really good tips for you!

So bring your family, your girlfriends, a bottle of wine...and join us! It's totally casual...no "response" or reservations needed. Just come and join us!

It will be fun for your family and of course I'll be there to answer any of your fitness and diet questions and just to hang out and chat!

PLUS!!! Massimo's has been incredibly generous and they will be donating 20% of your total check to the Juvenile Diabetes Research Foundation (JDRF) if you eat in or order at any of the Massimo's restaurants in Hamilton, Robbinsville, and Princeton - good today through Wednesday (6/23).

So print out the coupon below...take your family for some great food (and get some healthy "eat out" tips if you can make it on Monday)...and help a great cause!

Thanks all!

Your friend in health,

Lindsay

Free Q&A Teleseminar with Lindsay Tonight! 6/15/10

2010-06-15T08:38:00.000-07:00

As an expert fitness trainer to busy working gals like you, I get a ton of emails, tweets, and Facebook messages with questions about diet, nutrition, fitness, and motivation.

I know it’s last minute, but I’m going to do an “inpromtu” bonus Q&A teleseminar tonight at 7:30pm EST to answer a bunch of the questions that I get asked all the time. Here are a few of the questions I’ve been asked lately that I want to answer:

•What’s the deal with sugar….can I never have it again, keep it low, use artificial sweetener?

•Is it best to just not have a cheat day, or should I limit the cheat to just one meal?

•I’m staying extremely close to a fitness program but the scale hasn’t budged, when can I realistically expect to see “something” that shows me I’m losing somewhere?

Hope you’ll join me tonight: it’s as simple as calling in from your home or cell phone and listening in from wherever you are!

Here are the details:
Tonight, Tuesday, June 15
7:30pm EST (sharp) – 8:15pm (approximately)

Call-in information:
Call this number: 1-213-289-0500
Enter access code when prompted: 983669

You owe it to yourself to be on the call tonight. As your trainer, I can make the path for you, but you have to walk it…I am here to give you the tools, information, and motivation to get you there!

Your partner in success,
Lindsay

The Electrolux "Fit in 5" in-home workout!

2010-06-09T14:31:00.000-07:00

Checkout the workout I did with Debbie Schaeffer of Mrs. G's TV & Appliances in Lawrenceville, NJ for Electrolux home appliances...another way to get in a great workout without leaving home! (I don't give you any excuses, do I?!)

Fitness equipment needed (I'm guessing most of you have these?):
Stove
Washer/Dryer
Oven
Refrigerator

Do you feel stuck in a body that isn't yours?

2010-06-08T07:15:00.000-07:00

Since you’re taking the time to read this, hopefully you realize that getting a lean, fit body starts in the kitchen, not just in the gym. You can workout like a warrior, be the most committed boot camper, spend long, boring hours doing cardio (which I don’t recommend), and think you have your fat-burning fitness routine down pat…but if you’re not eating right, you’ll be hard pressed to see the physical results you’re looking for.

I hear this ALL the time: “Lindsay, I’m eating everything healthy, but I’m just not seeing the scale move.”

Then they proceed to list all the ‘healthy’ foods they eat. And I admit, most of the time it sounds like they’re on the right track.

A lot of people expect me to give them some “magic formula” of food or give them a list 5 of the best magic “metabolism-boosting” foods, or to drink green tea or acai berry juice, or eat only tofu and soy milk. Sorry…wish it was that easy.

Here are three main issues I most commonly see when someone is frustrated with their “stuck” weight:

• The problem may not be what you ARE eating, but what you’re NOT eating.

• You’re not eating on a regular schedule, skipping meals, or not eating small meals throughout the day.

• We all know there are foods (or drinks) that you “conveniently forget about.”

This is one of those times that, as a trainer, it is my obligation to you to give you some tough love.

Frankly, I tell my clients that the only way that I can help them is if they LOG THEIR FOOD. There is no easier way. Sorry!

You must log:

• What you eat/drink

• How much of it you eat/drink

• When you eat/drink it

It’s also important to log when you feel hungry, when you have low energy or when you have great energy, when you’re cranky (yes…I get cranky too if I’m hungry!)…all of these feelings are critical to track because they are a reflection of what your body is feeling.

If you’re hungry at 3pm everyday, you need to take a look at what you’re eating earlier in the day…because chances are, you’re not eating enough of the right things to sustain your energy throughout the day (then you end up binging and overeating the wrong things, right?!). But you would never know this if you didn’t write these things down.

Do this for every morsel of food and every sip of drink you intake daily. If you pass by the M&M bowl and take 1 itty-bitty M&M, log it. Log everything, because every calorie counts.

Do this for just one week, even just two days, and I guarantee you may surprise yourself.

Then you will have an accurate picture of what you are putting into your body. Maybe it’s too much, maybe it’s not enough. Maybe you need more carbohydrates, more protein, or less fat. You could be consuming loads of sodium (not only bad for your heart health but kills your fat loss too). You might not be eating enough fiber.

BUT YOU’LL NEVER KNOW UNTIL YOU WRITE IT DOWN.

It might be harsh…but don’t have a pity party for yourself even if you think you’ve “tried everything” if you really haven’t taken the time to diligently log your food and have an expert look at it.

And it doesn’t have to take that much time out of your day.

Here are a few ways to keep a food log:

If you prefer to take pen to paper:

Most major bookstores have some great food journals, or if you want a food log excel spreadsheet-type log you can copy, just email me and I’ll send you one that I put together for my clients.

If you prefer to use the internet or computer:

Try one of these free food-logging sites – they offer boatloads of info and calorie counting tools too.

http://www.fitday.com/

http://www.thedailyplate.com/

http://www.nutrimirror.com/

Or one trick that I’ve been doing personally lately, is emailing or texting myself what I’m eating (most of us are now smartphone junkies!). This is great if you’re eating out so you can pre-plan what you’re going to eat and not overindulge.

Bottomline, in order to see results, you must first change unhealthy behaviors. We all are guilty of behaviors and habits that are unhealthy.

Change isn’t always easy, but frankly, unless you commit to yourself that you will change these unhealthy behaviors, you will be stuck in your unhappy frame-of-mind and trapped in a body that you know doesn’t reflect who you really are inside.

Helping you find your inner hotness,

Lindsay

P.S. The picture is of Gweneth Paltrow in the movie "Shallow Hal"...this is what I'm talking about...you've got to reveal your inner hotness and the "real you" in a body you're proud of!

21-day Pre-Summer Fat Blast Boot Camp - June 7-25

2010-05-25T13:19:00.000-07:00

So I chose to make this a 21-Day program based on significant research that has proven that it takes on average 21 days for humans to create a habit (or break a habit...I like to think positive...you get the idea). This is why many programs such as those for smoking cessation, alcohol addiction, etc. typically are focused on 21-day goals.

21 days has always been like a magic number for me...if I can do it for 21 days, my body AND mind are able to adjust to the changes and it becomes easier to make the changes part of my lifestyle. It's will be more successful long-term than expecting to make several extreme chagnes overnight. Will it be an easy 21 days? Nope...can't promise that. But I can promise that if you keep an open mind, you'll be amazed at the results, inside and out, that you will witness!

SET YOURSELF UP FOR SUCCESS, NOT FOR FAILURE!

Register ASAP for the 21-Day Pre-Summer Fat Blast Boot Camp June 7-25...space is EXTREMELY limited since most of our members have a HardBody membership and are guaranteed their spot!

Here’s how to register…

Just be one of the first to click this link to register while there are spots still open: http://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=F0FB857C-B8B9-488B-A5CD-8613968BAEAB&pid=c5437c0357e64e7ea97c89eb0191d04d&bn=1
we’ll get you dialed in and ready for June 7th!
Or email me or call 609-336-0108 and talk to me or Dana to get you set up!

Here are the Boot Camp locations and times:
Robbinsville: 5:10-5:55am, 6-6:45am, 9:30-10:15am
Crosswicks: 5:10-5:55am, 6-6:45am, 9:30-10:15am

So one question I ask you...where will you be on June 25th? Fitter, leaner, happier, and healthier? Or stuck in the same old fitness and weight loss "rut?"

Here to support you!
Lindsay & the Body Project Team

Suck it up and "Measure Up"

2010-05-06T20:20:00.000-07:00

Hey, Lindsay here and I was at a fantastic event for women entreprenuers in NYC yesterday and by fate, met a fabulous woman, Heather Harvey who has such an inspiring story, I had to share it with you.

You see, Heather, like so many, has gone through the challenges of losing weight. But instead of becoming a victim of it...she TOOK ACTION. Not only was she able to lose an incredible amount of weight (wait until you see how great she looks!), she took an idea and created a product that we ALL can use to lose weight and keep our waistlines in check.

Heather is the founder and inventor of the "Measure Up Bowl" - you might have seen the bowls in some big time magazines and on TV...this is truly an innovation we all can use! These bowls are awesome. They're beautiful porcelain bowls with measurements etched in the bowl so you can precisely measure your portions.

I just had to do an intervew with her - and I want you to take about 2 minutes and listen to her story.

I also encourage you to get your hands on these bowls - what our "eyes" tell us is a 1/2 cup...may be nearly 2 to 3 times as much. Measure, measure, measure...it's proven to cut excess calories and keep you on track.

Remember, as I've told you before, there are 3500 calories in one pound of fat...just adding 100 unnecessary calories a day can potentially lead to a pound gained each month...you don't wake-up 10 pounds overweight, it's all that little stuff that adds up over time.

Check out Measure Up Bowls at www.measureupbowl.com or target.com

Happy Measuring!

Looking out for you,
Lindsay

15-Minute Metabolism Maximizer Workout (anywhere!)

2010-05-03T20:36:00.000-07:00

Hey Ladies!

Here is a workout I did with a good friend of mine and stellar trainer from Calgary, Canada, Shawna Kaminski...her specialty is Female Fat Loss Over 40...and she'll be doing some guest blog posts in the coming weeks.

We were roomies in sunny California this past weekend at a fitness conference with over 300 of the top trainers from around the world and so we decided to share a great fat-burning workout you can do in about 15 minutes wherever you are - in a hotel, a home, at the beach...and no equipment needed, just a little hard work and sweat!

Check out the video to be sure you do each exercise correctly and here is the workout spelled out for you:

Do 3-5 rounds total, depending on your fitness level and how much time you have. But remember, INTENSITY is the key to fat burn!

10 Jump Squats
10 Pushups
10 Helicopters (5/side)
10 Lateral Lunges
Cool down, stretch, and relax!

Rock it ladies!
Lindsay & Shawna

iPod vs. iEatLikeCrap

2010-04-19T08:34:00.000-07:00

I was in the grocery store earlier this week and there was a woman with two small children standing in the checkout line in front of me.

Her cart was filled to the brim with junk. Not one fresh vegetable that I could see and I think the only fresh fruit I caught a glimpse of was green grapes. When the cashier finished ringing her up, her total came to around $175 or so. The woman replied, "I can't believe how much money I spend on food! It's crazy!"

Here's the kicker, she was talking on her iPhone, carrying a Louis Vuiton handbag, and her nails were perfectly manicured. And she was complaining about how much it costs to feed her family.

Don't get me wrong, I'm all about looking great and I love new technology and pretty handbags...but what bothers me is where our priorities seem to be trending. We feed our families pre-made and processed foods and eat out on an average of 1-2 times per week (according to a recent Gallup poll, this number excludes those who never eat out). We complain about how expensive it is to eat healthy, fresh foods, yet we'll pay upwards of $300+ for a cell phone, $200 for a Nintendo DS for our kids, $200+++ for a designer handbag or shoes....you get my drift.

"The average monthly dollar estimate for eating dinner out is $121, or a third of the total amount Americans say they typically spend on groceries for the entire month ($364)." -Gallup

Though it may be "cheaper" to buy Costco-bulk processed foods or packaged snacks, think about the long-term costs:

Many attention-deficit and lack of concentration-related issues in children and adults are linked to improper diet and lack of exercise. Consider the long-term costs of doctors, time out of school/work, medication, and not to mention the emotional effects on you and your family.

If you eat whole, natural foods you and your family are less likely to overeat. In fact, it's almost impossible to overeat when you eat whole foods. So you might spend less on packaged foods, but most processed foods actually physiologically trigger you to eat more because of the deadly combination of fat, sugar, chemicals, and lack of real nutrients to satisfy you.

6 foods to get the most bang for your buck:

Nuts (buy in bulk and freeze what you're not going to eat over the next week)
Beans (canned or dry) - cheapest form of the perfect combo of energy-filled carbohydrates, protein, and filling-fiber
Fruits and Vegetables that are in-season - if you try to buy anything out of season, you'll pay upwards of 2-3 times as much
Frozen fruits and vegetables - for "veggie-emergencies." Green beans, spinach, edamame, and other greens are great frozen options. I love using frozen fruit for my protein shakes.
Eat less meat. If you pay $1.99-$4.99+/pound for meat, you can easily substitute your protein with a meal of beans and fresh vegetables for roughly the same price. It might take a little work to find some new recipes, but worth it in the end!
Grains - whole oats, barley, quinoa, brown rice...these are easier to cook with than you realize

Money WASTERS:

Bars (of any kind...granola bars, "health" bars, snack bars, kids bars). These should be down to "Plan E" food options
Chips & crackers - don't believe the "whole grain" hype on most chips and crackers, most still contain a primary ingredient of processed refined flour and often have heart-clogging fats.
Most Boxed Cereals - most cereals (even the 'healthy' ones) do not carry enough full nutrition to really start your day the right way. Many are loaded with sugar and processed flours. Make your own granola with your whole oats, make oatmeal...look to add some new breakfast foods to your recipe rolodex.
There's a whole lot more...mostly what you're buying from the "center" of your grocery store. Stick to the perimeter of the store, and you're usually in better shape to make good choices!

So, moral of the story? Absolutely enjoy your technology, nice handbags, and manicures...revel in giving your children fun new toys, but make sure you're spending your money in the right places when it comes to what you're feeding you and your family...this way you can enjoy your handbags and manicures for a lot longer and enjoy those crazy new tech gadgets they keep thinking up!

Hoping to help you keep priorities in perspective,
Lindsay

5 ways to cut 500 calories the next time you dine out

2010-04-14T12:41:00.000-07:00

Don't be like this guy...eat out and eat smart!

1. Eat half and take the rest home for your next meal or lunch the next day.
“More for your money” can also mean “more for your waistline” – most restaurants give you nearly twice as much as you really need in one serving. Even seemingly simple orders like the Smoked Turkey Sandwich from Panera is upwards of 560 calories, 1880mg of sodium and you’re not getting ANY fruits or veggies. Don't let it sit there in front of you either...you'll be more likely to pick and before you know it, you've noshed on the entire serving!

2. Go for the vegetarian or fish option over the red meat option
Don’t think you always have to order meat, you can get great protein from beans, legumes, and tofu and many restaurants are offering several great vegetarian options other than just salads!

3. Follow the PALM-FIST-THUMB RULE to determine the right portion size for you.
This is what you want to follow for every meal – 5-7 times a day, eating out is no excuse!

Protein portion (lean meats, fish, beans): the size of your palm
Carbohydrate portion (bread, pasta, grains, rice, potatoes, fruit, etc.): the size of your fist (have unlimited veggies as long as they are not doused in oil or butter!)
Fat portion (from meat, oils, dressings…caution…fat hides when you eat out since you may not know how much they are using for cooking, etc.): an amount in the size of your thumb

4. Cut the starchy sides (bread, fries, potatoes, rice) and substitute with fruit or veggies
Get them steamed with no added oil or butter or substitute with a sweet potato (no, not sweet potato fries!) or brown or jasmine rice, but the portion should be no more than about the size of your fist.

5. Keep your “adult” drinks to minimum…
Enjoy that glass of wine with dinner rather than one before, one during, and two or three after. You can still enjoy the night out and have your favorite drinks without getting bombed and feeling like crap the next day (plus, it will take your body at least 2-3 days to recover…that’s 2-3 days you can be working to get closer to your fitness goal).

Committed to your success,
Lindsay

Announcing the 6-Week Transformation Winners!

2010-04-09T13:45:00.000-07:00

WOW! I’m a little sad actually, our 6-Week Spring Vacation Transformation has come to an but as a trainer my energy is completely renewed after being inspired by the hard work, blood (for some), sweat (for most of you), and tears (from some of you too). To see all the women push themselves through the physical and mental challenges has been a growing experience for me as a trainer as well.

The BP team met Wednesday and we spent over 4 hours reading through all the Top Internal Transformation responses (we had a top internal transformation winner and a top physical transformation winner). Amazing transformations is an understatement. We were laughing, crying, motivated, inspired, and humbled by the depth of the answers and reflections that many of the boot campers shared (they were all anonymous). We know that most of it was probably not easy or comfortable to uncover, but that is what we were looking for: a true internal transformation. And we saw it.

I am not exaggerating when I say that it was incredibly difficult to narrow down the results.

Though this was only 6 weeks, the lesson to take away from this is that we should all set short-term, achievable goals. Take your goals 2 weeks at a time, 1 day at a time, or within a realistic timeframe that sets you up to succeed.

Know that you are capable of so much more than you realize…and we’re not just talking about doing 200 jumping jacks or 50 burpees…the physical abilities are just a product of your mental and internal capability…sometimes we just need someone to kick us in the butt to help us realize our potential. I know Carrie and Jessyca would agree that we hope we are able to help you realize your potential – and not just physically, but in every aspect of your life.

We hope you that each boot camper learned something about herself during these last 6 weeks of boot camp…learning about yourself is a lifelong journey. You should never stop striving to learn more about who you are, your strengths, your weaknesses, and that YOU have the power to control your destiny!

So, without further ado, here are our 6-Week Spring Vacation Tranformation Winners and the winners of the "Golden Dumbbell Award"...and a FREE YEAR OF BOOT CAMP!

Here's the video from Robbinsville...and you might catch more than a few of the boot campers with tears!!

Top Physical Transformation Award:
Robbinsville: Lynn Schulke!
Since September she has lost 10.2% body fat (HUGE!) and lost 5.25 inches in just the last 6 weeks alone! AND - she's training for her first half marathon (she's 55 by the way!! and she never was a "runner" before)
(check out her before and after picture http://www.bodyprojectbootcamp.com/ ...and she looks even better now!)

Crosswicks: Heather Cheesman!
Heather lost 3.5% body fat in the 6 weeks and 4.5 inches (she's one of our most dedicated boot campers!)...she's also graciously given 6 months of her free year to her good friend, Rita Bergen. She believes so much in the program she always wants to share the experience with those she cares about - so inspiring!

Top Internal Transformation (and a few of the many inspiring snippets from their responses)
Robbinsville: Beth Robbins!
"...I really wasn't convinced of the whole "jounal keeping, interal" thing..." Then it happened: I crashed into my "proverbial" brick wall...had a mini meltdown...triggered by cardio (when we did 200 jumping jacks and 3 minutes of jump rope)...when something gets hard for me, I give up, quit on myself, it's why I've never been able to stick with a weight loss program, exercise, or gym. Start, quit, fail. UNTIL NOW! I found my IDENTITY again. My "inner" athlete has emerged. If I had to sum up my entire boot camp experience so far in one word, and the impact and effect it has had on me I would go with PROFOUND. I'm in for the long haul...my journey continues...."

Crosswicks: Cindy Gallagher!
i wrote down everything - i think the journal is an excellent tool for me - i wrote what i ate, when i ate, portion size and also my thoughts and feelings as i progressed through this process / challenge. i utilized the journal to gain an understanding of my 'relationship' with food and how i feel about ME.. i also had an eye opening experience - i don't know that i ever realized how negative i could be toward myself.
it is the final week of this challenge and i can say wholeheartedly that i remain committed to this process (i have no intention of stopping) i GET that the nutrition and exercise choices i made over the last 5 weeks are choices i will continue to make. i have learned that i DO have what it takes to be the best me i can be - i feel that i am in this for my total mind/body/spirit. i have what it takes and i WILL and i CAN and I AM!!! it is a wonderful acheivement!
so in closing - i feel that what i have truly learned in this process is that I AM worth the time i put into me and i am committed to continue to put that time into me!! WATCH OUT HERE I AM!!!!

CONGRATULATIONS TO EACH AND EVERY ONE OF YOU WHO COMMITTED TO YOU FOR THE LAST 6 WEEKS (and beyond). You should be so proud of yourselves!

Forever committed to your success,
Lindsay & the Body Project Team

Workout in NYC with us again this year!

2010-04-07T13:09:00.000-07:00

Registration for Workout in the Park 2010 is FINALLY open!

Join us for another great year in Central Park, NYC!

Limited tickets available, last year we sold out in less than 1 week!
http://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=F0FB857C-B8B9-488B-A5CD-8613968BAEAB&pid=010985e4ebe34b25be3c384c18549422&bn=1
Click here to register today!

For questions and info: email info@bodyprojectfitness.com or call 609-336-0108

Check out pictures from the last two years on our Facebook page (and be sure to join our group!):
http://www.facebook.com/?ref=logo#!/group.php?gid=48568964060

Why you might be hungrier than normal...and what my husband's favorite car has to do with it

2010-04-06T13:10:00.000-07:00

Q: Lindsay, why do I feel more hungry when I start a controlled program? I am following the schedule and the food groups suggested and am feeling hungry 50% of the day. Is it psychological or am I just not getting enough food?

A: This brings up a few really important points to talk about. Think of the example I've used of a car. Your metabolism is like a soup-up sports car (think of a bright red Ferrari...like my husband oogles over) - you want that baby roaring all the time. But you can't expect it to give you the power you expect it to give you if you give it low-quality gas or no gas at all. The results you get are a direct result of the what you put into the car...your body works the same way.

Here is the scenario I see often: you don't eat enough breakfast, or no breakfast at all. What then happens is your metabolism doesn't have the gas to get it started, so your body goes into "storage" mode instead of "burn mode" (remember, your body decides whether its going to burn fat or muscle within about the first hour of waking! that's what it's critical to eat within 30 minutes of waking up). When you do eat a sufficient breakfast (and eat enough throughout the day), your body is working super-efficiently by burning everything you eat and not storing it as fat...it knows you're going to feed it so it burns it! This is why you may be getting those "hunger pangs" when you're eating the small, balanced meals every 3-4 hours.

Now, realistically speaking, part of your hunger, could be psychological and triggered by your "taste addictions" (especially to sugars and processed carbs). This is where writing down what your eating is critical. Be sure to be logging down when you're hungry too...you may be able to see a connection between when you're hungry and what you ate earlier in the day. So if you've been hungry in the afternoons, chances are, you didn't eat enough at breakfast. But WRITE THESE THINGS DOWN so we can look at possible reasons. Your body is telling you something...start listening to your body and not just your head!

It's not uncommon that with increased exercise and a more regular eating schedule that you feel hungry sooner, it usually means your metabolism is working overtime! But you ideally never want to get to the point of "hunger"...this is too late. Keep on your schedule and just tweak what you're eating the next day to try to avoid your hunger pangs. You should be satisfied ... this isn't a deprivation or "controlled" diet, but the way you should be eating all the time. So use these 3 weeks to experiment and see what works for you.

I hope this helps! If you haven't downloaded my FREE Nutrition Q&A Teleseminar, be sure to click the "Add to Cart" button on the right and enter "FREEQA" into the coupon code box. I answer a bunch more of our Boot Campers' questions like this one.

Keep the questions coming and check back soon - I'll keep posting some new info and tips!

Keep that engine purring!
Lindsay

Fab-Four Anytime Workout

2010-04-02T05:47:00.000-07:00

Check out my "Fab Four" workout...these are my four FAVORITE exercises because you can do them anywhere, anytime, and you can modify each of them depending on your fitness and strength level. Switch up the reps/sets depending on how much time you have. So you can do 15 repetitions of each exercise for 2-3 rounds, or 10 repetitions of each for 4-5 rounds. Get creative...it's not rocket science...it's all about just moving!

We use these exercises in our workouts Boot Camp in Robbinsville and our Boot Camp in Bordentown - BECAUSE THEY WORK! These are the most efficient exercises for your total body to help build muscle...when you build muscle, you burn fat! Forget the long, boring cardio!

Enjoy the workout - you can take it on your vacation or when you have just a few minutes of time!

Until next time...work harder...but work smarter!

Lindsay

The deal with Kashi...

2010-03-24T19:12:00.000-07:00

So here's the deal: Kellogg's Company (yes, the world's leading cereal and convenience foods manufacturer) bought out Kashi in 1999/2000.

From a bit of research that I have done, it seems as though Kashi in many respects has kept their identity as a wholesome, sustainable company. However, I can't imagine that with as powerful of a "parent" company as Kellogg's is...that there isn't some input in the products Kashi creates and more importantly, how their products are marketed.

So...will I still buy certain Kashi products occassionally, sure. I honestly haven't been eating their foods as often, because I have found better, more wholesome, natural products on the market. (I do like their 7-grain pilaf, GoLean original - but I barely eat this alone because I am starving a couple hours later, and if you MUST have a frozen dinner, their options are typically the better choice of the frozen meals out there).

But I think it is a reminder to us all (and I know you've heard me say it before), that WE are responsible for what we put in our bodies. Just because a company tells us that their food is healthy, we shouldn't take it at face value. They have millions of Kellogg's dollars to put behind fancy packaging and clever word-spinning.

Here's a rundown of just a couple Kashi products that require a double-take:

GoLean "Chewy" bars: upwards of 35g of sugar for 1 bar!!! Funny a Snickers bar has "just" 30g of sugar! WOW!

Strawberry Fields Cereal: 9g sugar for one cup...only 1g of fiber. You will be starving within 2 hours.

So...lessons learned:
Be vigilent with any packaged food you buy.
Trust no one - especially no big international food conglomerate.
Don't over-obsess though...just be educated consumers and know what you're putting into your precious bodies!

OK, I feel better now...got that off my chest :)

Talk to you soon!
Lindsay

Did you really call me a liar?

2010-03-22T14:31:00.000-07:00

Hey, Lindsay here...and a few of you have called me a liar lately (ok, maybe not to my face...and it really wasn't all of you!).

We're into Week 4 of our sold out 6-Week Spring Vacation Transformation Boot Camp and as part of the program, I created a 6-Week detailed plan for each boot camper including a specific workout schedule, meal plans, and recipes. But I didn't expect to get emails from a few sceptics. I don't blame them...I know they trust me as their trainer, but when it comes to fitness and weig.ht loss, we've been brainwashed to believe things that really are a crock of, well, you know what.

Here's the deal - in addition to the Boot Camp workouts, I've given each boot camper an additional 2 days of cardio workouts to do on their own to maximize their results, plus two rest days. Sounds great, right?

The catch is that these cardio workouts take only about 15 minutes total. Yes, you heard me correctly. Only 15 minutes of cardio, 2 days a week. No long cardio sessions of treadmill, elliptical, or "gym classes." But it seems that there were still those who didn't believe me when I told them that they need to give up their long, boring cardio (unless they were training for a marathon, of course). But the deal is this - long, boring cardio is NOT EFFECTIVE FOR F-A-T BURN!!!

I was stoked (yes, I am from the west coast...so I use the word "stoked") when I saw this article come through on my email from a scientific journal that I subscribe to - "Science Daily." There is once again more research showing that shorter, more intense cardio - aka HIIT workouts (High-Intensity Interval Training) - is one of the most effective form of fat loss and is more realistic for conditioning you for your day-to-day activities. You need to get up that flight of stairs...not run a marathon, right?

So for those of you who didn't believe me...just take it from these scientists who devote their life to researching this stuff. And if your #1 Goal is F-A-T loss - you might want to take note, and give up your long cardio and incorporate resistance exercise along with shorter, more intense cardio workouts. Hey...and it saves you a ton of time too!

Here's the article from Science Daily:
http://www.sciencedaily.com/releases/2010/03/100311123639.htm

And here is a HIIT workout you can do on your own. Do it at your own pace - everyone's 100% effort is different, so do what is challenging for YOU.
http://tinyurl.com/Don-t-Slack

Always looking out for you,
Lindsay

P.S. I talk more in detail about the HIIT workouts in my free nutrition and fitness teleseminar. Download it by clicking the "Add to Cart" button to the right and be sure to enter "FREEQA" in the coupon box to download it for free. Listen to it on your computer or your iPod!

P.P.S. Those aren't my "underpants"...the picture was just too good and reminded me of what we said as kids: "liar, liar, pants on fire!" :)

HIIT Cardio Fat-Burning Workout: DON'T BE A SLACKER!

2010-03-22T14:02:00.000-07:00

You need to do these high-intensity cardio workouts to burn maximal fat and maintain muscle and give up long, boring cardio for good!

Do a 2-3-minute warm-up and then go right into the workout and cool down for 2-3 minutes or until your heart rate returns to normal at the end.

Give maximum effort - you should be exhausted by the end…and don’t do extra cardio!!!! Long, boring cardio workouts ARE NOT EFFECTIVE (unless you are training for a marathon of course)!

You can do this on a treadmill, running outside, biking, stair climber, elliptical, swimming, stairs at home, jump rope….get creative to follow the workout!

For the time indicated in the "100%" column, you will go maximal effort - give it all you've got, then for the time in the "Rest" column next to it, you'll bring your effort down. So if you are running, you'll sprint for 30 seconds, then jog or fast-paced walk for 10 seconds then go to the second level.

HIIT FAT-BURNING WORKOUT
(print this out and take it with you wherever you workout!)

100% (sec)        Rest (sec)
Warm-up 2-3 minutes

30                     10
30                      10
15                      15
45                     30
20                     20
20                      20
10                     10
10                     40
15                     15
15                     45

Cool down
Rock it 100%...don't slack! - you're only cheating yourself!
Lindsay

Are you good in bread?

2010-03-15T14:37:00.000-07:00

You know you’ve been there before…caught in the ugly love triangle of you, your grocery cart, and the sleazy bread aisle. Hundreds of loaves just luring you with their skimpy labeling: “double fiber,” “100% whole grain or 100% whole wheat,” “multigrain,” “12 grain,” “good for digestive health….”
Trust me, most of these one-liners are just cheesy pick-up lines that you should never fall for, and definitely do not take her home with you – you don’t know where she’s been! (ok…enough with the innuendo, but you get my point!).

Seriously – the bread industry is so difficult to navigate and it’s not your fault. There are literally hundreds of choices and it doesn’t help that their clever, multi-million dollar marketing campaigns make it even harder to make smart choices.

I’m going to try to make the bread-choosing process as simple as possible for you and give you the top 3 tips to make you “Good in Bread!”

Good in Bread Tip #1:
Be wary of what the labels claim – your health depends on it!

You must be a smart consumer. TRUST, BUT VERIFY! Yes, that means you must read, and understand, the labels and ingredients of the food you put into your body. You’re putting this food into YOUR body and YOUR CHILDREN’S bodies…no excuses to take the easy way out just because some label told you so.

The tricky thing with bread is that you can’t just look at the nutrition facts, because they can be very deceiving. The real key is to look at the ingredients list.

Here are a few common pick-up lines that these sleazy breads might just use to get you hooked:

12 Grain or Multigrain: The number of grains is completely irrelevant. 50 grains…100 grains…if they’re not whole, who cares? You miss out on the natural fiber in the complete, whole grain.

No high-fructose corn syrup: Well…now that there has been an all-out attack in the last couple of years on high-fructose corn syrup, you’re not seeing it as often in bread ingredient lists. However, if they take out the sweet stuff…they’ve got to put back the taste somehow, right!? You really think these companies have the best of intentions in mind? HA! They’re adding in other artificial sweeteners to make up for it (common one: acesulfame-potassium).

Double fiber or Probiotic: If you’re eating bread that is 100% whole grain, it is naturally a good source of fiber. If a company has to scream it to you on a label, chances are, they’re adding in isolate fibers that are actually very difficult to digest and often cause constipation and digestive issues (p.s. this goes for many high-fiber bars and cereals too…most of you all know how much I DESPISE Fiber One…because it’s chock-full of isolate fibers and artificial sweeteners – ever wonder why you’re so bloated after eating this stuff??)

Also, brown bread doesn’t always mean “good-for-you-bread:” Additives like molasses are often use to color the bread so that it looks darker and “healthier.”

What you DO want to see on your labels:

100% Whole Grain: These companies better not be lying to you…or they could get in big trouble. And it’s important that you see the word “WHOLE” AND “GRAIN” NOT…WHOLE WHEAT!!! Whole wheat can be very tricky and there are lots of ways for companies to get around the labeling restrictions. You really want to get the benefits of other grains…not just the wheat (which is often difficult for our bodies to burn). This goes for pasta too…go for whole grain pasta, versus whole wheat pasta.

Good in Bread Tip #2:
Buy bread that you have to freeze/refrigerate to keep fresh.

Ever wonder how those hundreds of loaves can sit on the shelves in the grocery store and then in your pantry and not go “bad” for several days…and sometimes even weeks? PRESERVATIVES! Good, wholesome bread should go bad – this means that the grains are fresh. Remember, if a food doesn’t rot outside of your body…what do you think it will do inside of your body?

Good in Bread Tip #3:
Know your ingredients – many are incognito in even the “healthiest” of breads (and many other products you may be buying).

Say NO if you see any of these words in your bread (especially in the first few ingredients):

Enriched wheat/white flour – “enriched” basically means they’ve stripped out about 15 essential nutrients of the grain only to replace about 4 back in after processing it – these are nutrients and antioxidants that are critical to the digestive process. Virtually all Vitamin E is stripped out along with magnesium, calcium, potassium, and other nutrients as well as essential fatty acids. So basically most bread is nothing but poor quality proteins and starchy-nothingness…that will land right on your hips.

Refined wheat/white flour – there’s nothing “refined” about this…it causes spikes in blood sugar that can lead not only to diabetes and metabolic syndromes but are a cause of weight gain (especially in the belly and hips/thighs) because of fluctuations in insulin levels.

Bleached or Unbleached wheat/white flour – the chemicals used to bleach flour will make you think twice. How does “chloride oxide” sound with that turkey sandwich?

Say YES to:
Grain flours: check out the ingredient list below for Ezekiel bread…great examples of flours that you should be looking for in your bread:

INGREDIENTS EZEKIEL 4:9
Organic Sprouted Whole Wheat
Filtered Water
Organic Malted Barley
Organic Sprouted Whole Millet
Organic Sprouted Whole Barley
Organic Sprouted Whole Lentils
Organic Sprouted Whole Soybeans
Organic Sprouted Whole Spelt
Fresh Yeast
Sea Salt

Compare Ezekiel bread above to this ingredient list for Nature’s Own 100% Whole Grain:
WHOLE WHEAT FLOUR, WATER, WHEAT GLUTEN, YEAST, BROWN SUGAR, SUGAR,

CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: WHOLE RYE FLOUR, SOYBEAN OIL, RAISIN JUICE CONCENTRATE, ROLLED OATS, SALT, BARLEY FLAKES, TRITICALE FLOUR, SUNFLOWER SEED, DOUGH CONDITIONERS (CONTAINS ONE OR MORE OF THE FOLLOWING: SODIUM STEAROYL LACTYLATE, CALCIUM STEAROYL LACTYLATE, MONOGLYCERIDES AND/OR DIGLYCERIDES, CALCIUM PEROXIDE, CALCIUM IODATE, DATEM, ETHOXYLATED MONO- AND DIGLYCERIDES, AZODICARBONAMIDE, ENZYMES), FLAX SEED, CULTURED WHEAT FLOUR, VINEGAR, WHEAT STARCH , WHOLE SPELT FLOUR, WHOLE AMARANTH, HULLED WHOLE MILLET, WHOLE KAMUT, WHOLE BROWN RICE FLOUR, WHOLE BUCKWHEAT FLOUR , WHOLE MILLED CORN, CALCIUM SULFATE , SOY LECITHIN, ASCORBIC ACID, AMMONIUM SULFATE, MONOCALCIUM PHOSPHATE, TOPPED WITH WHOLE AMARANTH SEED, FLAXSEED, AND WHEAT BRAN

**WOW…no comments needed! Some good stuff in it...but I don't think I like "dough conditioners" and I certainly would hope for more than 2% of my bread to be made with those grains...not the sugar they've added!**

A few of my other bread tips:

I buy whole grain bread, freeze half of the loaf and refrigerate the other half that I’m going to eat throughout the week.

Do I love good crusty fresh French or Italian bread, or the crust on pizza – OF COURSE! But this is something I limit to special occasions and I am sure to pair it with other foods that will fill me up so I’m not going back and finishing off the loaf myself!

My favorite breads:

Loaf bread for sandwiches, toast, etc:
Ezekiel breads (the company is “Food for Life Baking Company”) – you’ll find it in the freezer section or the organic freezer section – ask your grocer if they carry it. This brand also has bagels, pitas, tortillas, and cereals. Many are gluten-free and flourless…and…they actually taste pretty good!

100% Rye bread

Wasa crackers are a good substitute for bread

Tofuyan Whole Grain Pita

So the moral of the story – bread can be a great part of a balanced diet. It doesn’t have to be “BAD”…like many low-carb diets have brainwashed us to believe. But now you have the tools to make well-informed decisions of what you put in your body and what you feed your family.

Here is one of my favorite “go-to” meals…super-quick and very satisfying. I always make sure to have the ingredients on-hand.

My Whole Grain Goodness Sandwich:

2 slices Ezekiel bread (any variety), toasted
1 Morningstar or Gardenburger (or other variety) veggie burger (I like the sundried tomato flavor)
¼ avocado
2 tbsp salsa
Makes a great sandwich…with a side of baby carrots or a big salad!

So…cheers to being great in bread!
Lindsay

6-Week Spring Vacation Transformation (you're crazy if you don't read this...)

2010-02-23T05:14:00.000-08:00

So here’s the 4-1-1 on the 6-Week Spring Vacation Transformation Boot Camp program that I’ve been working on (well, that I can reveal for now). If you just care about how to win a FREE YEAR OF BODY PROJECT BOOT CAMP in Robbinsville or Boot Camp in Crosswicks...scroll all the way down to the end of this post.

To be sure I’m giving you new cutting-edge workouts, I’ve actually called on several of my trainer-pals who are leading trainers around the country to brainstorm the exercises and workouts that are most effective for their clients and this is the program I came up with:

I’ve divided the program into 3 Workout Phases to maximize results and reset your metabolism so you can get optimal results by the beginning of spring. These are workouts never done before in Boot Camp that I’ve specifically designed in order to reset your metabolism and build lean muscle (so you can burn fat even when you’re on vacation).

The Goals of the 3 Phases (each phase is 2 weeks long):

Burn trouble-spot fat (hips, belly, and thighs) through intense interval workouts with specific exercises and specifically-timed intervals (to help get rid of the “muffin-top”).

Gain total body strength (so when you shovel snow you can do it faster and not be in pain the next day).

Increase endurance (so you can go up that flight of steps without breathing heavily).

Add flexibility (well…we all would love some more flexibility. wink, wink.).

Get super-strong core/ab strength (who doesn’t want a nice, tight, sexy midsection?!).

Goal of the Weekly Meal Plans

Give you the proper amount of protein, carbohydrates, fat, and nutrients to keep you energized, satisfied and NO D-I-E-T-I-N-G!!!!

Each week there will be one new “Eating Habit” to focus on. I have done this with several of my clients and it works nearly each and every time.

Transformation: The Before and After...what we're looking at:

Body Measurements
Body Fat % (notice: we don't care so much about the number on the scale...)
Before and after pictures

How you can win a FREE YEAR OF BOOT CAMP
(all Boot Campers are eligible … including HardBody Boot Campers!)

So I know I originally said that there would be only 1 winner from each location (Robbinsville & Crosswicks), but I’ve decided to up the ante yet again.

THERE WILL BE 2 WINNERS AT EACH LOCATION OF ONE FREE YEAR OF BOOT CAMP!!! (Holy cow)

Here are the 2 ways to win:

1- The woman who has the most significant physical results. We will take the number of inches lost and percentage of body fat lost, do a fancy mathematical equation and calculate a number relative to each boot camper. The woman with best results will win a free year of boot camp!

2- The woman who has the most significant transformational results. OK…this sounds very vague, I know. But we’re going to look for something a bit less “objective” here…and we’ve come up with a way to decide it so everyone has a fair shot. We’ll release more detail on the first day of the Transformation Boot Camp…but EVERY boot camper will be eligible. Just know that if you’re determined, focused, goal-driven, positive, and think you embody what a “transformation” really is about…you’ve got a very good shot at winning a FREE YEAR of boot camp!

Here’s the deal – after my first email, I was bombarded with emails and phone calls to sign up!

I have only a few spots left in each Boot Camp. Don’t wait to register (I’m closing registration on Wednesday).

Robbinsville:
5:10am – 3 spots open
6am – FULL (email/call to be on the wait list…or just get tough and come at 5:10!!!)
9:30am-4 spots open

Crosswicks:
5:10am – 4 spots open
6am – FULL (email/call to be on the wait list…or just get hardcore and come at 5:10!!!)
9:30am – 3 spots open

Details of the 6-Week Spring Vacation Transformation:

• March 1st - April 9th

• Mondays/Wednesdays/Fridays (see workout times above, 45 minutes each workout)

• $250 for the entire 6-Week program

• You’ll love the results or I promise to give you every penny back…this is how much I believe in our programs!

• Email me or call 609-336-0108 with the location and workout time you want (leave a message if we don’t pick up)

If you’ve contacted me to register…you’re in and you’ll receive your registration packet tomorrow!

I hope to see you on Monday ready to work to get that killer bod’!

Your partner in success,
Lindsay

FAST ABS

2010-02-22T05:05:00.000-08:00

Try doing two to three sets of these moves right before or after your run, three times a week.

• Superman

Start face down on the floor, with your arms and legs extended out front. Raise your head, arms, and legs about five inches off the floor. Hold for three counts, then lower. Do 10-20 reps.

• Hip Bridge

Lie face up on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and hold for 5-10 seconds. Lower to the floor and repeat 10-12 times. Advanced: One-Leg Hip Bridge.

• Russian Twist

Grab a dumbbell, medicine ball, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as it can go to the left then back across to the right, that’s one rep. Do 8-12 reps. Advanced: Raise both feet off the ground.

• High Plank w/ Alternate Shoulder Touch

Begin propped up in the high plank (push-up) position. With your hands and elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Raise your right hand to touch the front of your left shoulder, keeping the rest of the body still and stay tight. Return hand to the floor and raise your left hand to right shoulder, that’s one rep. Do 10 reps.

• Side Plank

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips (keep them up; don’t let them sag) and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 15-30 seconds. Switch sides and repeat.

Build a Better Booty Workout

2010-02-15T12:39:00.000-08:00

This is a great lower body workout to help get you build a better booty plus get some cardio bursts for essential fat burn!!

Circuit #1:
15 Squat jumps
15 Parallel squats

Repeat circuit 2-3 times then do:
50 ab crunches

Circuit #2:
15 Jumping jacks w/squat (to really make your legs work, do a squat after each jack)
15 Alternating lunges

Repeat circuit 2-3 times then do:
50 ab crunches

Circuit #3:
15 Deadlifts (with a flat back, feet hip-width apart and knees straight, bend forward, hinging at your hips then return to standing position, squeeze your legs and butt)
15 Wide squats

Repeat circuit 2-3 times then do:

50 ab crunches

Be sure to do some lower body stretching when you're done!

"Snow-Booty" Workout

2010-02-09T08:14:00.000-08:00

Aside from shoveling (an AMAZING workout, if done with proper form)...here is a perfect snow-day workout you can do in your living room and with just a set of dumbbells (DBs) to keep you nice and warm while you're snowed in!

The Snow-Booty Workout:
3 circuits: Legs, Arms, Abs
Complete 15 repetitions of each exercise within each circuit, repeat the circuit 3 times, then move on to the next circuit)

Circuit #1
Legs: Windmill Lunges (legs wide, lunge side-to-side with your arms in a "T")
Arms: Overhead DB shoulder press
Abs: Toe reaches (lie on your back, legs up straight, reach for your toes)

Circuit #2
Legs: Chair squats (pull up a chair and squat until you hit the chair, then return to a standing position, hold DBs at shoulders for resistance)
Arms: DB twisting punches (hold DBs at shoulders, punch side-to-side, twisting at your waistline, extending your arm across your body)
Abs: Leg lifts (lie on your back, hands under your hips, legs up straight. Lower your legs just before they touch the floor, then lift straight legs to the starting position)

Circuit #3
Legs: Lunges with DBs
Arms: Pushups
Abs: Plank (hold for 30 seconds to 1-minute for advanced)

Cool down and stretch....and stay warm!

12-Minute Body Blitz Workout

2010-02-09T07:57:00.000-08:00

12-Minute Body Blitz - No Equipment Necessary!

This is a timed workout: perform each exercise for 1 minute
Pace yourself so you can perform each exercise properly – quality over quantity!
Take a few minutes to stretch at the beginning and end of your workout
Tip: Log the number of repetitions you do each workout (you can do this workout anywhere from 3-6 times/week) and watch your strength and fitness level improve
For an added challenge as you get stronger and more conditioned, you can repeat the entire workout 2-3 times

Min. 1: Jog in place, run up and down the stairs, jump rope, dance...anything to get your heart rate elevated to an intensity level of 6-8 (on a scale of 1-10)

Min. 2: Parallel squats – hands behind head

Stand with feet shoulder-width apart. Keeping your back rigid at a slight arch, bend at the knees until your thighs are parallel to the floor, then return to the starting position. To avoid knee strain, be sure to keep your weight on your heels rather than on your toes, also be sure that your knees do not “cave in.”

Min. 3: Push-ups

Min. 4: Mountain Climbers

Start in a push-up position. Bring your right knee toward your chest while your left leg stretches back. Alternate quickly to switch your left knee forward and stretch your right leg back. Repeat as quickly as you can for 1 minute.

Min. 5: Lunges – hands behind head (30 sec./ each leg)
Start with your feet shoulder-width apart. Take one large step forward with your right foot with your left foot balanced high on your toes (as though you are going to sprint forward). Bend the left knee toward the floor, then press up to the starting position. Be sure that your right knee aligns directly above your right ankle. Repeat for 30 seconds. Switch to the left leg for the next 30 seconds.

Min. 6: Dips
Use a sturdy bench, chair, or step and place your hands on the edge of the seat and your feet flat on the floor. Start by “sitting on your hands” ensuring that your hands align with your shoulders. Slowly lower your upper body off the edge of the chair and using your triceps and shoulders, bend only at the elbows to about 90 degrees. Imagine your back “scraping” against the chair for proper form. Push back to the starting position and repeat.

Min. 7: Jump squats – hands behind head
Stand with your feet wider than shoulder-width, toes slightly pointed outward. Squat, then “explode” and jump. Return to a squat position and repeat as quickly as possible.

Min. 8: Plyometric wall push-ups
Place your hands on a wall in line with your shoulders, and slightly wider. Place your feet about 3 -4 feet from the wall so that you are in a push-up position. Slowly lower your upper body toward the wall then push your body away from the wall. As your hands leave the wall, squeeze your chest and shoulders. “Catch” your upper body back in the starting position, and repeat quickly.

Min. 9: Jog in place

Min. 10: Plank

Get into a pushup position, with your shoulders lined up above your wrists. Hold the position, keeping your abs contracted and back straight (don't collapse your back in the middle).

Min. 11: Reverse ab curl-ins

Lay flat on your back, knees bent and pulled into your chest, hands to your side. Slowly lower your feet and tap your toes on the floor. Quickly bring your knees back to the starting position. Use your lower abs to control the movement and keep your back flat on the floor.

Min. 12: Ski jumps

Stand with your feet t ogether. Jump to the right several feet, keeping knees bent and landing in a squat. Jump back to theleft and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge).

Try this Super-Intense Workout Challenge

2010-02-01T13:46:00.000-08:00

We're excited about a new monthly challenge that we've added to our Boot Camps in Robbinsville & Bordentown. Each month, we do a high-intensity workout challenge that leaves everyone in a sweaty mess and feeling like they just conquered the world!

Each boot camper logs the least number of repetitions they did in a given number of sets. Next month, we'll do the same workout and we'll log the lowest number again - BUT the goal is to improve from your last month's lowest number - even if it is just by one single repetition. This pushes us to be better, stronger, and more determined.

Measuring progress is the key to results, consistency, and gives you the motivation you need to realize that you can do whatever you set your mind to (and I don't mean to measure your progress on the scale, that's why this workout challenge is perfect)!

So I can't quite giveaway the challenge workout we do at boot camp (or all my boot campers might just stay home on challenge-day!), but here is a variation that you can do at home or at the gym.

So here's my challenge workout for you:

You will do each exercise as many times as you can (with proper form) in 30 seconds
Take a 30 second break.
Do this for 5 rounds.
Be sure you count how many repetitions you're doing the exercise
At the end of the 5 rounds, write down the lowest number that you completed
Take a 1-minute break after the 5 rounds
Move on to the next exercise and repeat 5 rounds, 30 seconds on, 30 seconds rest, etc.

1. Squats - use a chair to make sure you are going low enough.
2. Pushups - if you can't do a proper pushup, start on stairs or on a table and work your way to a full pushup - another way to measure your progress!
3. Jumping jacks
4. Sit-ups - you can use your arms to give you momentum to sit up if you need assistance

Believe me...this will not be easy. If you're a beginner, start out with 2-3 rounds then work your way up to 5 rounds. But be sure to track your progress and pick a day each month that you will do this workout.

Always focus on achieving your personal best - if you have nothing to aim for, you will never progress and will fail to see results.

Good luck and if you want to really kick-up your workout routine and supercharge your results, register for one of our Fitness Boot Camps - log on here: http://www.bodyprojectbootcamp.com/.

Have fun!

Your friend in fitness,

Lindsay

Your Top 10 Fitness Checklist for 2010

2010-01-11T12:49:00.000-08:00

PRINT OUT THIS CHECKLIST and post it where you will see it everyday!

*************************************

MY TOP 10 DAILY GOALS FOR 2010

*************************************

Write down my goals and how I will get there. Daily goals (even everyday tasks, I write down what I want to accomplish the next day every night before bed). Print out my big goals, post them where I will see it everyday, and tell someone who will keep me accountable!

Write down my weekly workout and meal schedule. Write down the days, activities, and times (so don’t just say “workout”...schedule “6-6:45am workout.” Meals should be scheduled every 3-4 hours from the time you wake-up).

Log my food. www.dailyburn.com

This is the easiest website I’ve found so far to log your food. I will never know if I'm eating properly if I don’t log my food! It’s proven, no more excuses; just do it. I guarantee I'll be surprised.

Give up slow, boring cardio and get creative with my workouts. Ditch the boring treadmill and elliptical machines. I'm wasting my time! I've got to incorporate resistance workouts that incorporate intensity! [This is MY GOAL for 2010 – give you more workouts!] But I have to get into the mindset that being on a treadmill for 45 minutes or an hour is NOT effective! (Add to my checklist….attend a free week of Boot Camp in Robbinsville or Crosswicks to get some creative ideas for my workouts).

Drink 65-80 ounces of water everyday (water…not liquids…so no, coffee does not count). No explanation necessary. Water is so critical to my health and maintaining a healthy weight in so many ways. Just do it.

Get rid of the “white” in my diet. Get rid of processed foods. So this means anything in a “100-calorie pack,” most breads and pastas, chips, cookies, processed foods (and yes, processed “diet” foods too).

“Go Green.” Add a fruit or vegetable to every single one of my meals (5-6/day). It is nearly impossible to eat too many. Keep frozen fruits and veggies for emergencies when I've run out of fresh.

Sleep at least 7.5 hours every night. (I don’t want to hear that you “do better” on less sleep. Nonsense!). My body needs to recover, needs to rejuvenate. This helps to decrease fat-loving hormones from being secreted in my body. So consider this the “Sleep Diet.”

Cheat. Yes, cheat. Give myself one day where I indulge (but not over-indulge), this is critical to the weight loss cycle. I am confident that I will get right back on track the very next day (and I won't feel guilty about the cheat…get over it and move on!)

Stop talking to myself. Unless I'm telling myself that I am strong, sexy, and can do anything I want to. Anything else is banter that will KILL my weight loss goals. My “inner monologue” is DANGEROUS and SELF-DESTRUCTIVE. Practice looking at myself in the mirror and loving what I see.

10 things...that's it!

Confident in you,
LV

What can I do for you?

2010-01-06T09:54:00.000-08:00

You've probably already set your goals for 2010, right?

I want to know from YOU how I can help you achieve them.

Anything...Do you want me to talk about a specific topic in the next few newsletters? Do you need more motivation? Do you want me to create new programs that will help keep you on track?

Leave me a comment in the box below or you can email me directly at lindsay@bodyprojectfitness.com.

I want to know what you need from me to help you make 2010 AWESOME!

BRING IT ON 2010!

Day After Christmas Power Workout

2009-12-26T09:38:00.000-08:00

1) Circuit #1
Reverse lunges - 10/leg
(step back to a lunge, then return to standing position, alternate legs)

Wall pushups – 15 repetitions
(stand about 2 feet from a wall or table with your arms wide in-line with your shoulders, lower your body down toward the wall, then push away. Or you can sub with regular pushups)

2) Cardio burst
Run/speed walk up and down your stairs for 2 minutes (if you don’t have stairs, do jumping jacks, dance,
run around your house, jump rope…anything to get your heart pumping)

3) Circuit #2
Sumo squats – 20 repetitions
(wide squats with your legs wider than hip-distance, toes pointed out about 30 degrees)

Chair tricep dips – 10-15 repetitions
(start by sitting on the edge of a sturdy chair or stair with your hands under your hips. Slowly shift your weight off of the chair and bend your elbows straight back, lowering your body then pushing back to the start position)

Once you finish the three steps above, repeat at least 2-4 times and do some extra stretching at the end!

Don't waste the last week of 2009! Finish the right way and go into 2010 stronger!

Are you SAD?

2009-12-14T16:17:00.000-08:00

Has your motivation gone south for the winter? When the alarm clock goes off at 5am (or earlier) for Boot Camp are you struggling to get yourself out from under the warm cozy covers? Well, you’re not alone! It’s estimated that seasonal affective disorder (SAD) affects 4 to 6 percent of the general population with women outnumbering men four to one. I dread winter each year because many of my depression busters require sunny skies and temperatures in the 70s. Here are a few ideas that will be helpful for you to stick with your fitness routine throughout the winter.

1. Exercise.

The key to feeling invigorated, experts say, is to keep your body and mind alert. One of the best ways to do that is through regular exercise. Rather than use the winter as an excuse to abandon your fitness goals, look at it as an opportunity to heat up your routine. Plus, according to Mayo Clinic, studies show that moderate exercisers get 20 to 30 percent fewer colds than non exercisers—and you won’t be scrambling to get in shape for swimsuit season when spring hits!

Find a workout buddy (or accountability partner), even for the most dedicated of us, time spent on your own on the treadmill can eventually become like running in circles on a human sized hamster wheel. Day after day of indoor workouts can be somewhat solitary. Taking a class (even with people you don't know) can help. Just having other folks around is beneficial. Exercise is more enjoyable when it's social, and if you've made a commitment to meet a buddy, you're less likely to bail.

2. Force yourself outside.

On many winter days–especially in late January and early February when my brain is done with the darkness–I have to literally force myself outside, however brief. Even on cloudy and overcast days, your mood can benefit from exposure to sunlight. Midday light, especially, provides Vitamin D to help boost your serotonin and the emotional center of the brain. If the temperature is hovering around 30 or above, there’s little or no wind, and the sun is shining, outdoor winter workouts can be invigorating and boost your spirits, connect you to nature and even offer you some of the sunshine vitamin. There is also something so healing about connecting with nature, even if it’s covered in snow.

3. Challenge yourself.

My mood can often be lifted by meeting a new challenge–an activity that is formidable enough to keep my attention, but easy enough to do when my brain is muddied. Set a training goal, such as completing a 5k or triathlon in the early spring. Create a training schedule to keep you on track.

4. Stock up on Omega-3’s.

During the winter I’m religious about stocking in my medicine cabinet a supply of Omega-3 capsules because leading physicians at Harvard Medical School confirmed the positive effects of this natural, anti-inflammatory molecule on emotional health. One 500mg soft gel capsule meets the doctor-formulated 7:1 EPA to DHA ratio, needed to elevate and stabilize mood.

It's natural to want to snuggle in for a long winter's nap. But it's important to maintain your normal level of activity to ensure that you stay physically and emotionally fit. Being active in the winter months doesn't have to be a challenge. The key is to make it enjoyable and keep moving. Remind yourself how great it feels once you have completed your workout!

-Carrie Ward

Do you agree with me?

2009-12-10T13:30:00.000-08:00

McDonalds, Burger King, and Taco Bell have all announced that they are adding more of their delicious, high-quality food options to their "Dollar Menus." Apparently, they believe they are "doing us a favor" in response to the recession.

What is ironic is that everyone seems to be complaining about the high cost of healthcare...much of it preventable through diet and exercise.

I find something is incredibly wrong with this picture. Don’t you?

Without talking the politics of healthcare or the issue of mandating that restaurants publish calorie counts, my opinion is that it all boils down to personal responsibility. You are personally responsible for what you put in your body...and if you have children, you’re also responsible for what goes in their little bodies and teaching them healthy eating habits…but that’s for discussion another time.

I often hear the excuse that it is too expensive to eat healthy foods. I’ll be frank – if you’re not eating healthy, whole foods (at least most of the time)…you’re going to pay for it in the long-run. Type II diabetes can be prevented. Heart disease can be prevented. High cholesterol can be prevented. High blood pressure can be prevented. Spend your money on good food for your family NOW – so you don’t spend it on medications and medical bills later.

Instead of reaming out the fast food chains (when, in reality, they are simply making great business decisions), I’m going to give you a few tips on alternatives to fast food.

A FEW THINGS TO THINK ABOUT:

Why are you buying your kids pre-packaged, processed snacks when you don’t eat them yourself (or think you shouldn’t)? HAIL TO THE ALL-MIGHTY SANDWICH BAGGY YOU CAN FILL YOURSELF WITH HEALTHY SNACKS!
If you must get food on-the-run (and didn’t pre-pack a lunch), there are great alternatives: go into a grocery store and grab a quick salad from the salad bar or a sandwich on fresh-baked whole grain bread and fillings that don’t have all the preservatives. It will take the same amount of time you’ll sit in the drive-thru.
If money is a concern, think about it this way: when you eat processed foods (i.e. fast food, frozen meals, or “100-calorie packs”) your body isn’t getting the nutrition that it really needs…so what happens is that you’re going to crave more food to make up for it. SO…you’ll end up eating more (and that money adds up!). Spend a little more on fresh food, be satisfied, and you’ll save a ton in the long-run on food, healthcare, and it might even help you lose a few of those stubborn pounds.

If you don’t know where your food is coming from…how do you know what it will do inside of your body?

Your body is a temple. Respect it by feeding it only the best foods, you will be rewarded, I promise!

Your trainer,

Lindsay

Are you eating like a Sumo-wrestler?

2009-12-01T10:24:00.000-08:00

I bet you thought that sumo-wrestlers eat and eat and eat all day long…and that is how they gain the pounds in order to show off those fabulous fighting “uniforms.” On the contrary…what they do is they eat very small, low-calorie meals throughout the day while they train and then they eat a huge meal with most of their calories as their last meal of the day.

Wait a second…that kind of sounds like the way most of us eat.

We have a “small” breakfast, a “healthy-sized” lunch, and then dinner. But our typical dinners here in the U.S. tend to be higher-calorie meals and carbohydrate-rich…pasta, breads, potatoes/starches. Even if you’re not eating the starchy carbs, chances are, you may be overdoing your portions…even of the healthy stuff.

Whenever someone asks me why they can’t seem to lose weight, the first thing I ask them is to tell me what they eat during the day. I can almost predict it every time. And I’m not even a mind-reader.

This is how the conversation usually goes:

Flustered woman: “I have a non-fat yogurt for breakfast, a salad for lunch, and grilled chicken and vegetables for dinner.”

Me, the mind-reader: “OK, so I bet you are starving by 3pm and end up eating anything you can get your hands on…most likely chocolate, cookies, or something high-carb, right?”

Flustered woman, amazed by my mind-reading skills: “Yes! How did you know? It’s like I have no willpower in the late afternoon or when I get home when I’m making dinner. I just don’t understand it.”

Me: “Well, it’s because you didn’t eat enough earlier in the day…your body is literally starving for energy. So your body is trying to make up for it in the late afternoon and that’s why you crave carbs. Carbs equal quick energy so that is why your body wants those quick “sugar carbs” like chocolate, cookies, and chips.”

Here’s a fun way to think about how we should eat during the day…like royalty!

Eat BREAKFAST like a KING.

Eat LUNCH like a QUEEN.

Eat DINNER like a PRINCESS.

I challenge you to just try switching up your meals for a week. Eat a bigger breakfast than you typically do, eat a 150-200 calorie snack about 3 hours later, have a satisfying lunch, and start cutting back your portions later in the afternoon/evening since you’re not doing as much activity later in the day. YOU SHOULD NEVER BE HUNGRY!

I guarantee that you’ll recharge your metabolism, quit having those afternoon cravings that sabotage your plan, and those stubborn pounds might just start whittlling away.

Don’t eat like a sumo-wrestler! Sayonara!

Lindsay

Pre-Thanksgiving Workout

2009-11-25T09:01:00.000-08:00

Start your Thanksgiving Day by SUPER-CHARGING your metabolism!

Here is a 4-simple exercise workout to start out your turkey day.

10 - Squats
10 - Push-ups
10 - Jumping jacks
10 - Bicycles

After completing all 4 exercises, rest 30 seconds.
Repeat as many times as you can within 20 minutes. Or if you only have 15 minutes...or 10 minutes...JUST DO IT! You'll love the way you feel after you're done!

Happy Thanksgiving to all of you. Thank you for being such an important part of what I love to do!

Talk soon!
Lindsay

3 things you should start doing today to keep you from overeating on Thanksgiving

2009-11-24T06:06:00.000-08:00

Two days and counting! Here are three tips I want you to start today. Preparing your body for the big meal will help you enjoy Thanksgiving and all its goodness without overeating.

1. Water, water, water.

Aim for 80oz of water each day (Thanksgiving included).
If you’ll be drinking alcohol on Thanksgiving, have one glass of water for every glass of alcohol.

2. Start kicking up your metabolism into overdrive.
Be sure you’re eating your 5-6 small meals, loading up on fibrous foods, veggies, fruits, and lean proteins.

Here is a sample meal schedule:
7am – Breakfast, around 400 calories
10am – Snack, around 150 calories
12:30pm – Lunch, around 400 calories
3:30pm – Snack, around 150 calories
7pm – Dinner, around 400 calories

3. Exercise.
I know you’re busy. But aim to get in 30 minutes of some sort of activity to get your heart pumping and metabolism roaring. I’ll be sending a pre-Thanksgiving workout tomorrow – be sure to check it out!

THANKGIVING DAY TIPS TO KEEP YOU FROM OVEREATING

• Eat a satisfying breakfast – this will keep you from overeating and kickstart your metabolism first thing in the morning.
• Water, water, water.
• Avoid “grazing” – the calories add up. Pick up an appetizer plate and “munch deliberately.”
• Have a handful of almonds about 30 minutes before the big meal. Studies have shown that almonds trigger the satiety part of your brain, keeping you from overeating.
• Get a little of everything.
• Eat slowly…savor every single bite.
• Wait at least 15 minutes before getting up for seconds.
• Wait to get your dessert…you’ll enjoy it more and will give your body time to work on the big meal.
• ENJOY the holiday without guilt. The key is that you will get back on track.

If you’re still nervous about holiday weight gain, you should think about joining our 35-Day Boot Camp program that starts this Monday through January 8th.

Here are the details: http://tinyurl.com/AntiResolutionSolution

See you tomorrow with my pre-Thanksgiving workout!
Lindsay

Talking to yourself again?

2009-11-23T08:25:00.000-08:00

Try switching your thoughts around with a few of my suggestions below. You'll be amazed at how different it makes you feel!

I've bolded a few of the key words...notice the difference in the "positive" versus "negative" talk...it works. Ask all the scientists who have proven this in hundreds of studies! Or just ask any successful business person or a winning athlete. They'll attest, I'm sure!

***“I can’t eat sweets because I need to lose weight.”***

When you tell yourself that you “can’t” do something…you’re setting yourself up to fail. You can have sweets, just in moderation:

***“I love having my sweets on Saturdays after a week of eating healthy.”***

__________________________________________________________

*** “I have to lose the fat around my waist and hips.” ***

First of all, you cannot control where your body decides to lose the fat (spot reduction: myth), but you can control how much you exercise and what you eat. So try changing your thoughts to something in your control:

*** “I am going to focus on exercising 4 times each week and eating 5 small meals everyday to help me lose inches in my waistline and feel better in my clothes.” ***

__________________________________________________________

*** “I can’t eat that because I’m on a diet.” ***

“Dieters” are no fun to be around. Instead of announcing that you’re on a diet, show others that you make healthy choices without making a big deal about it.

***If someone is pressuring you to eat something, respond, “No thanks, maybe I’ll try some later.” They’ll have nothing to say to you then! ***

__________________________________________________________

*** “I know I shouldn’t eat this, but I’ve already blown my diet, so I might as well just have another one and enjoy it.”***

Eat it. Enjoy it. Don’t justify it. No one is judging you (and if they are, they are a saboteur, avoid having people like this in your life!).
__________________________________________________________

*** “I have to workout extra hard today because I cheated last night.” ***

Do not punish yourself with exercise.

*** “I am going to get in a good workout today because I know it’s good for me and I love the way I feel when I’m done.” ***

__________________________________________________________

*** “I’m not going to eat anything today because I have a party tonight and I know there will be a lot of food there and I don’t want to eat too much.” ***

Silly. If you don’t eat throughout the day, you’ll be ravenous later on and your body will hold on to every bitty morsel of food as fat. You’ll end up overeating instead of just enjoying the party food in moderation.

*** “I’m going to start off my day with a good breakfast and lunch and a healthy snack so I can really enjoy the food at the party tonight.” ***

__________________________________________________________

*** “You’re so skinny, you’re lucky you can wear that, I could never pull it off.” ***

As backwards as this sounds…this is NOT a compliment to give someone. It is a deflection of your insecurity on someone else. Have the confidence to know that you look pretty darn good in your “boot cut” jeans and “skinny jeans” just aren’t made for everyone.

***Here is a compliment to give: “Those jeans look great on you.” ***

Thinking positively for you,
Lindsay

BP's 2nd Annual 35-Day ANTI-New Year’s Resolution Solution

2009-11-17T14:55:00.000-08:00

DON'T GET SCAMMED BY A NEW YEAR'S RESOLUTION!

PROBLEM #1:
You have so many parties, cookie-baking, and holiday feasts you just give-up eating right all together.

MY SOLUTION:
I've cleverly crafted a nutrition program and meal plan that keeps you accountable for only 5 days of the week.
Why only 5 days and not 7?
You have 2 no-guilt "cheat" days for your PARTIES and HOLIDAY TREATS!
(When you sign-up you'll learn more about how we can get away with this!)

PROBLEM #2:
You give up on the gym because you're too busy and too tired.

MY SOLUTION:
Accountability. Boot Camp workouts to get you through Thanksgiving to New Year’s (because be honest, you're not going to workout consistently on your own).
Get in, workout, get on with your holiday fun!

PROBLEM #3:
You keep all your frustrations to yourself (which leads to the release of dangerous stress hormones, a culprit of fat-loss and emotional eating!)

MY SOLUTION:
It's proven that when you have a friend doing a program with you, you will have more success than if you do it on your own.
You'll have an accountability partner for the 35-days (a friend or fellow boot camper) for motivation and to keep each other's "spirit's" up!

PROBLEM #4:
You feel guilty when you "cheat"...so you really can't enjoy the holidays because you're obsessing over all the "bad" things you've done.

MY SOLUTION:
"The Cheater's Confessional"...this is going to be a ton of fun! I've created a blog site for all of you (me included!) to "confess" our "holiday sins." The point is to get if off of our chest so we can move on and get back on track-NO OBSESSING! (I’ve used this technique with my personal training clients…and it works!)

PROBLEM #5:
New Year's Resolutions. Plain and simple.

MY SOLUTION:
Don't waste another New Year's Resolution on "I'm going to workout everyday" or "I'm going to lose x number of pounds." Make a resolution that ACTUALLY means something like "spend more time with my children" or "have date night at least once a month with my husband/boyfriend."

So here are the nitty-gritty details:

Start Date: Monday, November, 29th
End Date: Friday, January 7th (ok…it’s longer than 35 days, but let’s ring in the New Year together!)

Boot Camp locations and times:
Robbinsville: 5:10-5:55am, 6-6:45am, 9:30-10:15am
Crosswicks/Bordentown: 5:10-5:55am, 6-6:45am, 9:30-10:15am
West Windsor: 5:10-5:55am, 6-6:45am, 9:30-10:15am

Workouts are Mondays/Wednesdays/Fridays
(Workouts on Christmas Eve and New Year's Eve will be offered at 9:30-10:15am at all locations)

With the 35-Day Anti-New Year’s Resolution Solution you'll get:

• 2 bonus weeks of Boot Camp (6-weeks of Boot Camp!)
• Holiday nutrition program (I'm going to share lots of healthy holiday fave recipes)
• Access to the exclusive Body Project members blog
• Access to all the Body Project trainers for support and questions

The 35-Day Program gives you a bonus 2 weeks of boot camp - just $250 plus all the bonuses! This makes a great gift (hint, hint...husbands and boyfriends!) ;-)

HardBody Boot Campers - no need to register - this is all part of your HardBody membership!

Here’s how to register…

Just call my office at 609.336.0108 and speak with me or Dana in the office or be one of the first to click here to register safely online and let us know that you want in on the 35-Day Anti-New Year’s Resolution Solution and we’ll get you all dialed in and ready for the 29th!

*Note: All classes are limited and have only a few spots open, so don't wait to register.

I hope you join my “Anti-New Year’s Resolution” Cause!

I already feel liberated knowing I can focus on a really, really important resolution (I’ll get back to you on what it is…I’m still deciding!)

It’s up to you! But I know this is going to be a fantastic 35 days!

Looking forward to heading out of 2010 with a bang! Happy Holidays!

Lindsay Vastola & The Body Project Team

If you hate the treadmill - you have to do this workout!

2009-11-06T05:49:00.000-08:00

Here is an awesome interval-workout designed to burn fat most effectively. On a scale of 1-10, you should be working at about a 6 to 8. You can get this done in just 20-30 minutes. Remember - longer doesn't mean better. This is a heck of a lot more effective (and not as boring) than spending 60 minutes on a treadmill or elliptical!

Part 1
Interval Circuit - 30 seconds each round for 5 rounds (if you're just starting a fitness routine, start with 3 rounds and work up to 5 as you get stronger and more conditioned).

1. Bucket Squats (or use a chair, we use upside-down buckets at boot camp). Parallel squats - make sure you hit the chair at the bottom of each squat! (but no sitting)
2. Tricep Dips (use a chair, stair, or bench) - check out my "Beach Body Blitz Workout" video on this blog to see how to properly perform a dip.
3. Ultimate crunch - lie on your back, knees bent, feet flat. Raise your arms about 3 inches off the floor, tuck your chin to your chest and lift your shoulders off the floor. This is your start point, never go lower than this point. Use your abdominals to lift your shoulders only about 1 inch more from this point. DO NOT return all the way to the floor, but back to the starting point - this is an intense crunch, don't let your abs relax for the full 30-second set.

Part 2
Cardio Escalator (repeat 3-5 times)
You can run, use a treadmill, elliptical, bike, stair climber, jump rope, or do step-ups on a stair.

Round 1: 30 seconds 25% effort
30 seconds - recover (easy jog or power walk)
Round 2: 30 seconds 50% effort
30 seconds - recover
Round 3: 30 seconds 75% effort
30 seconds - recover
Round 4: 30 seconds 100% effort (this is the full sprint!)
30 seconds - recover
Round 5: 30 seconds 75% effort
30 seconds - recover
Round 6: 30 seconds 50% effort
30 seconds - recover
Round 7: 30 seconds 25% effort

Rock this workout! Be sure to post your comments below (of how much you love it or hate it)!

Take action!
Lindsay

High fiber

2009-09-30T13:51:00.000-07:00

Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup                  8.0
Pear, with skin 1 medium       5.1
Apple, with skin 1 medium    4.4
Figs, dried 2 medium             3.7
Blueberries 1 cup                  3.5
Strawberries 1 cup                3.3
Banana 1 medium                  3.1
Orange 1 medium                  3.1
Raisins 1.5-ounce box           1.6

Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup                  6.3
Barley, pearled, cooked 1 cup                              6.0
Oat bran muffin 1 medium                                     5.2
Bran flakes 3/4 cup                                              5.1
Oatmeal, regular cooked 1 cup                            4.0
Popcorn, air-popped 3 cups                                3.6
Brown rice, cooked 1 cup                                   3.5
Bread, rye 1 slice                                                1.9
Bread, whole-wheat or multigrain 1 slice             1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup                                       16.3
Lentils, cooked 1 cup                                           15.6
Black beans, cooked 1 cup                                   15.0
Lima beans, cooked 1 cup                                     13.2
Baked beans, vegetarian, canned, cooked 1 cup    10.4
Sunflower seeds, hulled 1/4 cup                             3.6
Almonds 1 ounce (22 nuts)                                    3.3
Pistachio nuts 1 ounce (49 nuts)                            2.9
Pecans 1 ounce (19 halves)                                  2.7
Edamame, shelled, cooked 1 cup                         3.0

Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium                    10.3
Peas, cooked 1 cup                                    8.8
Broccoli, boiled 1 cup                                 5.1
Turnip greens, boiled 1 cup                       5.0
Sweet corn, cooked 1 cup                          4.6
Brussels sprouts, cooked 1 cup                  4.1
Potato, with skin, baked 1 medium             4.0
Tomato paste 1/4 cup                                2.7
Carrot, raw 1 medium                               1.7

*Fiber content can vary between brands.

Taken from: http://www.mayoclinic.com/health/high-fiber-foods/NU00582

7 Reasons Why You Can't Lose Those Last 10 Pounds!

2009-08-31T08:27:00.000-07:00

REASON #1: You are giving your metabolism a buzz-kill

Did you ever meet a person who simply gave up their daily addiction to sodas, juices, or even “healthy” drinks? One can of Coca-Cola has 97 calories nearly all calories coming from 27 grams of sugar – almost 2 tablespoons of good old white table sugar! Add just one can of Cola every day and that is nearly 700 extra calories each week.

Here are a few common calorie culprits:

Orange juice: 8 ounces = 125 calories (on average, a serving of orange juice is closer to 12 or 16 ounces…so nearly 300 calories!)
Half & Half in your coffee: 1 tbsp = 20 calories (but realistically, you’re adding a lot more! Do you even measure it or just casually pour it? How many coffees are you having everyday!?). This could add more than 100 calories to every cup of coffee you drink.
16 ounce non-fat latte: 168 calories (in addition to your breakfast!)
1 full glass of wine (6 ounces): 150 calories
1 Bud Light beer: 110 calories

I will put it in perspective for you:
· 1 pound of fat = 3500 calories
· Add 100 extra calories/day = gain about 1 pound/month
· In one year, you have packed on nearly 12 pounds
· Take it the other way, cut 100 unnecessary calories everyday and you could potentially keep off 12 pounds a year…without really dieting!

KEY DIFFERENCE MAKER: Not drinking water is a buzz-kill for your metabolism. Drink between 65-85 ounces of water each day (if you can aim for 100 ounces, even better!). We often mistake “hunger pangs” for “thirst pangs.” When you keep hydrated you are less likely to overeat, your skin will be gorgeous, you will have a better sense of well-being…it is like the oil in a car…it keeps all the parts running smoothly and efficiently. Spruce up your water by adding fruit slices (citrus is great), or do one part no-sugar added cranberry, grapefruit, or pomegranate juice to four parts water to switch it up. Unsweetened herbal tea is another great option (just be careful of the caffeine).

REASON #2: You insist on bulking your calories late in the day

Here is a common scenario I hear all the time: “I eat so “healthy” early in the day…I have a 100 calorie yogurt for breakfast and a salad for lunch. But I get these cravings around 3 o’clock and it seems like I can’t stop eating and I make all the wrong choices.”

THIS IS THE MISTAKE: You have not given your body enough fuel (i.e. food) to keep up with your activities through the earlier part of the day since this is when you need it most, so right around the late afternoon/early evening, your body is out of fuel and hungry. Snacking unconsciously later in the afternoon to make up for what you did not eat earlier in the day leads to overeating, and most of the time you will make poor choices. On top of this, we typically eat our largest meal at dinnertime and the problem is that we do the least amount of activity after dinner…so our bodies store those extra calories as fat. Eat the bulk of your calories earlier in the day, and you will use those calories more efficiently since you have the whole day to burn it instead of store it.

REASON #3: Your breakfasts are lame, so you end up binging later in the day
(if you are even eating breakfast at all)

Mom was right…breakfast is absolutely the most important meal of the day. Your body decides within the first hour of waking if it is going to burn fat or store fat. You will store fat if you do not kick start your metabolism upon waking. You have been brainwashed that if you do not eat, your body will “decide” to burn fat as energy. Sorry…here is the truth: your body will burn your muscle since it is a better source of fuel, fat does nothing! However, your body will look to burn excess fat if you start with a good breakfast of protein, fiber, and good carbohydrates. You will also be less likely to binge later in the day. Studies have repeatedly shown that those who eat breakfast regularly weigh less on average than those that do not.

CRITICAL: Eat a breakfast that satisfies you. For most women, between 300-400 calories made up of protein and quality carbohydrates (whole grains, fruit, veggies) should kick-start your metabolism daily and keep you full.

REASON #4: You think getting on the elliptical until you are blue in the face
is how you are going to lose the weight…and that lifting weights will “bulk” you up.

Cardio Myth: Running until you are nearly about to pass out is an effective way to burn fat.
If this was the case…I may have to reconsider my career choice, no one would ever want to workout. Walking around the block a few times is not enough to make a significant difference in sparking weight loss. We wish it was just that easy. On the flip-side, even 60 minutes on an elliptical may not cut it.

Resistance Training Myth: Lifting weights will inevitably lead to “bulking up”.
I promise you will not look like the Incredible Hulk with moderately intense resistance workouts. It takes very specific nutrition and workout regiments to attain a “bulky” physique, but regular resistance training is what will decrease inches and give your body the shape and tone cardio training will not.

THE GENERAL CONSENSUS: A combination of both cardio and resistance training is critical to a well-rounded, healthy fitness routine.
Simple workout plan for optimal health and maintained fat loss:
Cardio Training: 30-40 minutes, 5-6 days/week, 65%-85% of your Maximum Heart Rate (calculate your fat burning zone by using the Maximum Heart Rate calculation below)
1. Calculate 220 minus your age
2. Multiply the number in step #1 by 65%
3. Multiply the number in step #1 by 85%
4. The numbers from #2 and #3 give you the number of heart beats per minute (bpm) that is within your “fat burning zone”

Resistance Training: 3-4 days/week
This is why Body Project Boot Camp gets results – the workouts are based on maximal calorie burn doing a combination of cardio and resistance training. Email me for your free trial week of Body Project Boot Camp and lose 4-7 inches in just 4 weeks!

REASON #5: Your pantry is filled with 100-calorie packs and pre-packaged “healthy” foods

Even those 100-calorie packs and fancy “health” bars you think are so great and convenient could be killing your plan to get back to your svelte figure. It is as simple as this: if what you are eating does not rot OUTSIDE of your body, what do you think it is doing INSIDE of your body? So if you can keep it in your pantry for months at a time without it going bad, chances are, your body is going to have a very difficult time figuring out what to do with it. The result is an inefficient metabolism, extra fat, an increased risk of diabetes and high cholesterol among others, and a guarantee that you will still be hungry when you are done.
TAKE ACTION: Dump all the packaged stuff you are feeding you and your family. It is not just a weight issue, it is a health issue. Find a few healthy alternatives for “emergencies” – Kashi bars are a great convenient food to keep handy, but do not resort to eating bars every day.

REASON #6: Your refrigerator is empty

My favorite analogy of the way we should eat is to think of our ancestors. Our ancestors were not overweight or obese. They ate purely to give them the energy to sustain living (plus they were moving all the time!). The foods they ate were from the earth. They did not eat excessive amounts of meat, breads, pastas, cheeses, or 100-calorie packs of cookies. They ate grains, beans, vegetables, fruits, nuts, and moderate amounts of meat (since they had to work so hard to get it). If we “eat to the earth” we are eating what our bodies are intended to metabolize. Does this mean we cannot splurge on occasion? Of course not!

FRIDGE QUIZ: Go to your refrigerator right now and look at the contents. Are you seeing copious amounts of color, leaves, lively fruits and vegetables? Or do you see bottles, boxes, and fancy packaging? If you left your food alone for more than a week – would it rot? If it does rot…you are on the path to eating for optimal health and finally shedding those unwanted pounds! If your refrigerator is pretty much empty other than bottled sauces, frozen meals, and condiments, you need a serious fridge makeover.

REASON #7: You may be an obsessive yo-yo dieter

Think of the last five years. How many diets have you tried? How many actually worked (and by “worked” I mean getting you the results you want and keeping those results long-term)? How many diets did you enjoy being on? How long did you “stick to the plan?” Why are you reading this? Is it because you still have not found the “answer” you are looking for even after all the diets you have tried? From experience, when my clients stop getting wrapped up in their “failures” and stop obsessing about every morsel of food they put in their mouth and begin to focus on how amazing and liberating it feels to live a lifestyle of health and fitness, they LOSE WEIGHT!

REALITY CHECK: You do not wake up one morning 10 or 15 pounds overweight. It is a few extra calories here and a few skipped workouts there that catch up to you. In the same way, you will not lose the weight overnight (sorry to bear the bad news). It requires cutting out bad calories and adding in more good calories while increasing your exercise. Take a moment to reevaluate your perspective. Are you completely realistic, and more importantly, are you being completely honest with yourself? Are you willing to commit to a lifestyle and not simply the newest fad of a diet? Commit to YOU…not the scale.

Committed to your success,
Lindsay Vastola

Vacation Body Blitz Workout

2009-08-14T13:32:00.001-07:00

Even if you're not going on vacation - you'll love this workout! Leave me a comment and let me know what you think of the workout...maybe you'll WIN A FREE WEEK OF BOOT CAMP!
-Lindsay

2009-08-14T13:21:00.000-07:00

Kick the BBQ bad habits!

2009-07-31T16:52:00.000-07:00

While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal! That can really added unwanted inches to your waist line over the course of the summer.

The good news is that barbecue season doesn't have to be fattening or high calorie. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
• Choose lean cuts of beef, pork or poultry
• Marinade with low fat dressing
• Make hamburgers with extra-lean ground beef
• Take the skin off chicken before grilling
• Replace beef patties with ground turkey patties
• Grill up salmon or cod
• Forego the meat and grill veggie burgers

Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
• Make veggie kabobs and grill them
• Replace the mayo in your salads with low-fat mayo (I even like Greek Yogurt - try FAGE brand)
• Serve fresh salad with light vinaigrette
• Try whole-grain macaroni for your pasta salad
• Grill up corn on the cob
• Put out a veggie tray with low fat dip

Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda and punch all contain tons of empty calories. Try the following:
• Drink water, it is always your healthiest option
• Stick with light beer
• If you have to have a soda pop stick with diet
• Brew unsweetened ice tea and serve with lemon

Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
• Grill mango, banana and pineapple on kabobs
• Stick with sorbet instead of ice cream
• Replace peach pie with grilled peach halves
• Choose light ice cream over regular (Edy’s Slow Churned is a favorite)

Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

Enjoy the rest of the summer!
Lindsay

2009-07-21T06:12:00.001-07:00

Beach Body Blitz Workout

2009-07-20T15:09:00.001-07:00

We were at Spring Lake, New Jersey this weekend - we took in the awesome weather and salty air and went for a run on the boardwalk. Then I had to get out the video camera and show you what we do when we workout at the beach. Sure...I always get some crazy looks, but I feel awesome when I'm done and that ocean water feels amazing on your muscles after a good workout!

Check out my 15-minute Beach Body Blitz workout. Just 5 exercises, no equipment necessary so it costs you nothing! (ok, a few burning muscles, a little sweat, some sand in your toes, and 100% effort to get that hot beach bod!)

Let me know what you do to keep up your workouts at the beach or while you're on vacation. There are endless possibilities! Stay tuned...next week I'll be posting my Hotel Room Body Blitz workout. No Excuses to keep your health in tip-top shape!

Excited for your success,
Lindsay

I know you're just a little curious about what we do at Boot Camp

2009-07-10T10:23:00.000-07:00

Check out the video of what you missed this week at our free Boot Camp workouts...remember, every single workout is different to maximize your fat-blasting, muscle toning, energy boosting potential!

Don't forget the volume!

Sick of how out of shape you feel? Finally ready to commit? Email me at lindsay@bodyprojectfitness.com to reserve your spot. We only have a few spots left for the last summer session Monday July 13 - Friday August 7.

Robbinsville, Tantum Park, Meadowbrook Rd.
M/W/F
5:10-5:55am
6-6:45am
9:30-10:15am

Crosswicks Community Center, 480 Main Street
M/W/F
6-6:45am

See you at Boot Camp!

19 days to a new body!

2009-06-25T05:39:00.000-07:00

I was so excited after Boot Camp yesterday (though I’m always pumped after our workouts!)…one of our newest Boot Campers saw some AMAZING results and I couldn’t wait to share with you, I’m so proud of her (and she’s really just started!):

· 9.25 inches lost (5 just in her waist!!)
· 6 pounds of fat blasted (not to mention the lean muscle she’s accomplished!)
· Down a full pant size (she even told me she finally got rid of her “fat clothes”)
· 100% confidence boost
· Completed her first set of solid, strong push-ups (the real ones…not the girl ones)
· ALL IN LESS THAN 19 DAYS!!!

Diane transformed her mind, her body, and her lifestyle. She started Boot Camp hopeful, but still putting everything and everyone (i.e. kids, etc.) before herself. Now she’s realized the importance of taking care of herself as a priority…and she’s a better mom, better wife, better woman because of it!

Here it from Diane:

THANK YOU, Lindsay! You rock!! I signed up for your Boot Camp because I really needed to get in shape after breaking my foot and being sedentary for close to a year. I also hadn't exercised in close to 7 years before boot camp. After only 3 1/2 weeks of your camp (3 days/week) I have not only dropped 6 pounds, an amazing amount of inches but also a full pant size. You have a fantastic, energetic, friendly, supportive program. I feel healthier than I have in years. I look forward to the next 4 weeks and more lost inches.

Thanks again,
Diane Weinstein

After receiving her email, I asked her: What changes did you make to your eating habits over the last few weeks?
I don't really diet. I don't have the willpower for that. I'm actually eating more since I started boot camp. I cut out red meat and cheese, eat lots of fish, chicken, salad, and lots of fruit. I snack on fruit ALL day and now have breakfast every morning. Having grilled salmon tonight with Caesar salad. ;)

SOOOO…are you still putting yourself on the back burner? What have you done about it that has actually worked?

We have a few spots left for our last summer session, but don’t wait – we’ve had waiting lists for past sessions!

July 13th- August 7th
Monday, Wednesday, & Friday Mornings

Locations & Workout times:
Robbinsville
Tatum Park Batting Cages, Meadowbrook Road
5:10am-5:55am; 6am-6:45am; or 9:30am-10:15am

Crosswicks/Bordentown
Crosswicks Community Center, 480 Main Street, Crosswicks
6am-6:45am

For more info and to learn how to get a free boot camp workout:

www.bodyprojectfitness.com/bootcamp

Email lindsay@bodyprojectfitness.com for registration information.

Your partners in success,
Lindsay & Carrie

Energizer Workout

2009-06-16T12:09:00.000-07:00

ENERGIZER WORKOUT by body project

Complete each exercise properly as many times as you can for 1 minute – repeat the circuit 3-5 times or as many times as you have time for!
Be sure to stretch before you begin and warm-up with some jumping jacks, stair steppers, or jogging in place.

Parallel squats (use a chair to keep you honest and get nice ‘n low!)
Stand with feet shoulder-width apart. Keeping your back rigid at a slight arch, bend at the knees until your thighs are parallel to the floor, then return to the starting position. To avoid knee strain, be sure to keep your weight on your heels rather than on your toes, also be sure that your knees do not “cave in.”

Chair Dips (work those arms!)
Use a sturdy bench, chair, or step and place your hands on the edge of the seat and your feet flat on the floor. Start by “sitting on your hands” ensuring that your hands align with your shoulders. Slowly lower your upper body off the edge of the chair and using your triceps and shoulders, bend only at the elbows to about 90 degrees. Imagine your back “scraping” against the chair for proper form. Push back to the starting position and repeat.

Walking lunges (or stationary lunges if you don’t have much room)
Start with your feet shoulder-width apart. Take one large step forward with your right foot with your left foot balanced high on your toes (as though you are going to sprint forward). Bend the left knee toward the floor, then step forward with the left leg. Be sure that your knee aligns directly above your ankle. Do not rush this exercise, pay close attention to your form as to not injure your knees.

Pushups (awesome upper body and core exercise!). If you can't do full push-ups, use your stairs to give you some incline about 5-6 stairs high, then work your way down as you get stronger.

Bicycles (can you say abs!?)
Lay flat on your back, knees bent and pulled into your chest, hands to your side. Outstretch your legs one at a time as if you were peddling a bike. Be sure your back stays flat on the floor, if it is arching, aim your feet toward the ceiling and as you get stronger, aim your feet further out. Use your lower abs to control the movement.

15-minute Summer Sizzle! Resistance Band (RB)Workout

2009-05-31T17:10:00.000-07:00

(if you do not have a resistance band, you can purchase one for $10 - email lindsay@bodyprojectfitness.com or call 609-336-0108)

You can perform this resistance band and body weight workout several ways, depending on time and available space – perfect for your summer vacation! Remember, doing something is better than doing nothing!

Incorporate cardio intervals to increase your heart rate levels and boost your metabolism…get creative…there are no “workout rules” – just move!

Enjoy your workouts, focus on your goals, and contact Body Project if we can help empower you to reach your maximum potential!

Your friend in health and success,
Lindsay

Perform all exercises in the order below for 2-3 sets of 15-20 repetitions with 5-minute cardio intervals.

Always warm-up and cool down with light stretching before and after your workouts.

-----------------------------------------------------------------------
**A FEW CARDIO OPTIONS**

· Jumping jacks · Jump rope · Jog in place · Stairs · Cardio machines

**2 minutes CARDIO**

SQUATS
(No RB necessary) Start to bend your knees, and “sit” as though you are trying to reach a chair back behind you just out of reach. If you look down at your feet, you should still be able to see the tops of your toes. Keep your knees aligned over your toes (not caving inward) and keeping your weight more on your heels will help keep the strain off your knees. Return to the standing position and repeat.

LUNGES
(No RB necessary) Step your right foot back, 3-4 feet. You should be balanced on your back toes and your front knee should be directly over your ankle, never further forward. Slowly lower the back knee toward the floor and return to a standing position. Repeat on this side until one set is complete and then repeat on the other leg.

**2 minutes CARDIO**

BACK ROWS
Stand with resistance band at waist height. Always keep back flat and head up. Pull elbows back, pulling shoulder blades down and back. Squeeze shoulder blades together and return to start point.

CHEST PRESS
Place the RB around a post about shoulder-height. Face away from the post and hold the RB handles in front of your shoulders. Your starting point is with your elbows at a 90 degree angle in line with your shoulders. Press the handles forward and in, squeezing your chest muscles. Return to the starting position and repeat.

**2 minutes CARDIO**

BICEP CURLS
Stand on the mid-section of the RB and hold the handles with your palms facing away from your body down by your thighs. Squeeze your biceps and pull the RB to your shoulders. Return slowly to the starting position and repeat. Note: Do not swing your back to pull the RB, if you need less resistance, only step on the band with one foot, if you need more resistance, step on the band with two feet and open your stance to the desired resistance.

SHOULDER OVERHEAD PRESS
*You can perform this exercise on your knees to stabilize the band. If you cannot do it on your knees, step on the band with one foot and do one arm at a time, as it may be too much resistance to do both arms simultaneously.

Hold the handles, palms facing away from your body, with your shoulders and elbows at a 90-degree angle. This is your starting point. Push up and in, slightly in front of your face, pushing until your elbows are straight. Return to the start position and repeat. Do not come below the 90-degree angle.

**2 minutes CARDIO** / COOLDOWN

WE WANT TO KNOW HOW THIS WORKOUT WENT FOR YOU! DID YOU MAKE ANY MODIFICATIONS THAT COULD HELP SOMEONE ELSE? LET US KNOW!

Is Starbucks (or any coffee addiction for that matter) making you fat?

2008-03-01T12:16:00.000-08:00

We are coffee-crazed in this country - and Starbucks has definitely capitalized on it - but our fancy-coffee drinking fettish as a country may have a huge impact on our waistline. Don't forget even when you are drinking your favorite pick-me-up beverage, you may be drinking more than you bargained for.
Check out some of the most popular Starbucks choices:
A grande Cafe Mocha has 330 calories, 15 grams of fat, and 33 grams of sugar
A blueberry muffin has 320 calories, 11 grams of fat, and 31 grams of sugar

Put these together for your "convenient" breakfast and you have 650 calories, 26 grams of fat, and 64 grams of sugar.

Is this part of your morning routine? Remember - a pound of fat is made up of 3500 calories - do the math - do this every morning, even if it is "every once in a while," and you will get a few added pounds, free compliments of Starbucks. Would you like whipped cream on that?

Any thoughts?