Tips of The Week

Tips discussed on our weekly shows!

Making a Change in your Fitness This Fall!

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Tips for making a change this Fall!

Assess your current situation! Make weekly meal and exercise plans!
Making a change for the Fall or anytime, here are some cool suggestions on things to get to keep yourself on track!

Use My Fitness Pal! Track calories in vs calories out! Its easy to use, you can use it on your phone as an application or work on the computer with it as well! We use it ourselves and absolutely love it!

Purchase a calorie tracker like Jawbone Up or Polar Heart Rate with calories!

Need a little movitavtion to change? A follower of ours watched recommended the film “Hungry For Change” on instant NetFlix

Find new intriguing workouts!

Have you tried Spin? Yoga? Ran a 5k? Kettlebell Kickboxing?

Maybe you’d like to hit a fitness or yoga retreat for rejuvenation!

If you’d like to try a 5K with no competition involved, here are some fun themed runs in the NYC area!

Diva’s 5k Women Only in Eisenhower Park on October 6th

Cupcake Run 5k in Astoria on October 19th

Sleepy Hollow 10K in Sleepy Hollow NY on October 19th

Zombies Take Manhattan & NYCRUNS Haunted Island on Roosevelt Island, NY on October 26th

Jingle Bell Run which was our very first 5k ever in NYC will be on December 7th – JOIN US!

Ugly Sweater Run in Englishtown, NJ on December 14th

If you’re interested in some of the Yoga retreats you can check them out below:

Retreat Place.com – Garrison NY – October 4th – 6th

Yoga with Bria – Upstate NY- October 18th – 20th

Obstacle Race Training Camp – Hudson Valley -October 19th – 20th

Cooperhood Retreat and Spa – Catskills – all year round

Most importantly, get outside and be active with the whole family. Heading to the pumpkin patch? Check out this Cardio Workout for the Pumpkin Patch!

Planning is important and the holidays are around the corner – are you cooking for the holiday? Plan ahead and search for healthy versions of your favorite recipes! Let your family know your dietary hopes for the holidays as well, trust us, we’ve done this and it makes the holidays just a little easier to get through!

An Interview with Dasha Libin

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These are some of the questions we asked Dasha this week! Check out Episode 11 on our YouTube Channel for the full interview and all of her answers to these and more!!

1. Truly what is the best workout to get your best butt?

2. Are abs really made in the kitchen?

3. How do you feel about yoga?

4. What is your ideal weekly workout routine?

5. How do I get rid of my wings?

6. Meal plan for someone like Michelle and I who want to lose our last 20lbs and keep it off?

7. How do you handle cravings?

- is body really lacking something?

- when to be stronger than craving?

8. Correcting muscle imbalances to prevent injury

9. Cardio vs. weight training?

10. Ideal pre and post workout fuel?

11. Why martial arts?

12. How do you get the most out of your workouts through your meal plan but also lose weight? How do you find the sweet spot?

13. Smoothies and juicing, what’s your take?

14. Do you take supplements?

15. Newsletter re running/knee injuries

16. How do you feel about weighing yourself on a weekly or monthly basis?

17. With my shoulder injury, how long until I’m back at KB and until I can do the DVDs?

Workout Recovery – Tips for Keeping Your Muscles Happy!

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What can you do to help your muscles recover?

Foam Roll!

Foam rolling BEFORE exercise is used to:

-Increase tissue tolerance to movement
-Increase blood flow
-Restore length-tension relationships and elasticity
-Increase efficiency of movement
-Increase force output of muscle contraction
-Decrease heart rate
-Prepare muscles to tolerate the upcoming demands of exercise

Foam rolling AFTER exercise is used to:

-Flush tissues of toxins and promote blood flow
-Re-establish length-tension relationships
-Create pliability in muscles and relieve muscle tension
-Speed up the recovery process and decrease DOMS (delayed onset muscle soreness)
-Restore range of motion
-Encourage circulation in dysfunctional tissues

Find this information and more at Foam Rolling 101!

Stretching!

Most of us sit all day which creates muscle imbalances. It lengthens our glutes, shortens our hip flexors. We must stretch to fix these imbalances and avoid injury.

Intake!

What you eat befor eand after your workout can really create all the difference.

Some Ideas For Pre Workout Meals Two Hours Before Workout
- Oatmeal
- Whole-grain cereal
- Sweet potato or yam two hours before your workout.

Directly Before Your Workout
- Fruit—like an apple or banana
- Protein or fat, like a teaspoon of peanut butter or a small handful of almonds

Post Workout Meals
You should eat a post workout meal within 30 to 60 minutes after exercise. This is when our msuceles are most receptive. Enzyme activity is increased in storing glucose for energy and building protein in fatigued muscles.

Some Ideas for Post Workout Meals

- Protein shakes
- Protein packed sandwich
- Granola
- Hearty breakfast
- Fish (see recipe in Recipe Rundown Forum!)

To additionally assist in recovery you can drink a recovery forumla while you workout. We recommend and use XTend. Check it out here!

And as always HYDRATE HYDRATE HYDRATE!

Episode 9 Tips

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- Avoid school lunches, instead keep an eye out for this! “Lunch Box Battle: New Take on Lunch Kits with a Healthy Twist” by Abbie Boudreau
- Get the kids involved in planning meals for the week/taste test games
- College Campus – Salad bar, fruit smoothies with protein = best options/choices
- Long day, teacher/student breaks, go for a tea/snack rather than catching up on your Facebook/Twitter feed
- Avoid sugary drinks – opt for soda/water
- Try to stick to tea instead of coffee
- Listen to your body, as always – when you are overly stressed you shouldn’t stress it more
- Take your workouts in stride, don’t cut calories too much – cortisol = stress hormone
- Get enough sleep
- Plan, plan, plan – can’t stress this enough – don’t leave it up to chance!

Tips from Well & Good NYC

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Well & Good NYC – Gabrielle Bernstein – “How To Stay on the Healthy Path You’ve Chosen”

- Forgive yourself instantly
- Play it out
- Permission given thoughts – Admonish negative permission
- Triggers – Sugar, etc.
- Commitments we set
- Little window, little door opening
“DON’T GIVE YOURSELF PERMISSION TO OPEN THAT DOOR” THE SECOND IT BECOMES AN OPTION, THE SECOND YOU WILL TAKE IT.
- Get honest with yourself – this will “support your momentum”
- *There is a way through every block.*

Gabrielle Bernstein at the Well & Good *Summer of Miracles* Event: Click Here for the Video – Password = “happinessnow”

Try something outside of your comfort zone & more

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Tips of the Week/Questions:

- Try something outside of your comfort zone
- Bring a friend to try with you – but if not, find the courage to try anyway
- Allow your body/mind time to adapt to the challenge, don’t give up right away if it’s hard
- Practice positive thinking/speaking & own your challenges
- Try a recovery formula like Xtend, it will help you power through/less muscle soreness
- Workouts for beginners = walking, The Biggest Loser/Jillian Michaels workouts, stretching, balance, stability, core.
- Stomach discomfort when changing diet? Cravings. The Paleo Coach/The Formula/Insulin

Tips from: Where Did All the Fat Go?

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Tips from: Where Did All the Fat Go?: The WOW! Prescription to Reach Your Ideal Weight – And Stay There by Rob Huizenga:

To Get Motivated/Find Your Why:

- Emotional Gut-Instinct Approach: Have a friend or family member take a photo of you from the front, side and back as they stand six feet away from you, while you wear a bathing suit. Is this you?
-Intellectual Approach: Being overweight is a health risk.
So find your motivation, what losing the fat means to you. Make a list of reasons you have to get fit, write them down in order of importance!

What to Eat?:

Carbohydrates:
- Two to three fresh (not dried) fruit servings per day – NOT JUICED.
- Six or more vegetable servings per day.
- Whole grains in moderation: beans, barley, brown rice, whole wheat, couscous, oat bran. Sprouted grains such as Ezekiel bread (we’ve had this, its great toasted with almond or peanut butter!) Wasa crackers, Kashi GoLean Cereal (another favorite of ours!), whole grain tortillas to name a few. – Ideally these should have at least 3 grams of fiber per serving!
- No caloric fluids except skim milk and soy milk.
- No beer, wine or “hard” liquor.

Lean Protein
- Red meat should be kept to a minimum (one serving per week). Look for skinless, turkey, chicken and fish.
- Eggs: Egg whites are essentially pure protein and are preferred, but a whole egg a day is okay to eat too.
- Fish: You sould eat at least two to four fresh fish servings per week.

Healthy Fats
- Monounsaturated and polyunsaturated fats are “good fats” – ex. almonds, pecans, walnuts, olive oil, canola oil, flaxseed oil or ground flaxseeds, avocados and the fat contained in fish (all in small doses).

Fresh and Dried Herbs and Spices
- “The sky’s the limit”

What to Avoid:

- Processed food, sugars, simple carbohydrates (white flour), saturated fats (butter, full-fat chese, red meat, dark meat poultry), trans fats (mararine, fast foods, food containing hydrogenated oils), artificial fats and sweeteners!

Fat Burning Tricks and Secrets:

- Have a protein/carb snack before a workout
- A calorie is a calorie regardless of the time of day you have it. If you’re hungry, a complex carb/lean protein snack three hours before bed is okay, but avoid late-night fat, caffeiene or carbonated drinks.
- Caffeine in moderation may slightly increase the metabolic rate and augment fat burning under certain conditions. Avoid caffeiene if you have insomnia, panic attacks, anxiet or heart palpitations.
- Get out of the kitchen after a snack or a meal.
- Wait before having a second helping. Your brain doesn’t immediately get the “I’m full!” signal.
- Don’t tempt yourself. Take high-fat, high-sugar and high-calorie foods out of your home and office.

Exercise:

- Exercise up to one hour each morning and one our each evening, six days a week for individuals desiring the ultimate reults, the most dramatic fat loss as quickly and safely as possible.
- Exercise at the same time every day.
- He recommends a 4.5 mile or more walk/jog every day. If you can’t get it done in an hour, give yourself more time!
- Make the afternoon workout sports related, something fun!

Other tips:

- Keep a food journal! We used composition notebooks.
- Keep a thought journal! We kept our blog and it was extremely helpful to write through the ups and the downs of the journey.

Fourth of July Tips

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Fourth of July Tips:

- For h’ors d’ouvres – stick to cheese/veggies, avoid chips/crackers.

-Pass on the bun and try to stick to protein/salad/veggies and avoid overly fattening salads with mayo. Try to opt for Turkey Burgers/Dogs or chicken skewers with veggies and offer to bring a lower-cal side dish alternative like “Trish’s Potato Salad”!

-For dessert, opt for fruit if available, or offer to bring fruit, super refreshing & tasty!

-When drinking, avoid sugary soda/mixers. If drinking hard alcohol, mix with seltzer, otherwise stick to light beer/wine. You will save the most calories here.

-If drinking, try to pair with protein/fat, with alcohol as your carb. You will balance the macronutrients out better and use the sugar for energy slower than by itself.

-Try to get in a workout in the morning before you are out for the day.

-If at the beach or pool try to stay active, walk around, play volleyball, go for a swim!

-Drink plenty of water, it will keep you full, keep you hydrated and you will feel better even if you do decide to have a treat or two!

Any questions? As always, feel free to contact us for additional tips on how to stay healthy over the holiday weekend! But most of all, if you decide to cheat, enjoy and don’t beat yourself up! You can get right back on track the next day!

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