Workout Thoughts of the Day: Fitness Friday

Happy Friday! Change is always hard, but my kids and I are finally getting settled after my recent move. I am trying to get back to my normal self, including making time to work out. Here are 3 workout thoughts of the Day!  The top photo is via Move Nourish Believe.

 

Wine and Culinary Tennis Camp

When I heard about the The 5th Annual Wine & Culinary Tennis Camp at the Broadmoor in Colorado, I had to share. A tennis camp with wine and cooking? It sounds amazing! The three-day event features 9 quality hours of tennis instruction with a 4:1 student-to-pro ratio, complimentary court time and matches arranged daily, hand-on grilling demonstrations, and exclusive wine tastings. Led by The Broadmoor’s award-winning coaches, this camp will include focus on stroke production, fast-paced drills, video-analysis, and supervised match play. Guests have the opportunity to revitalize their game amid the resort’s legendary hospitality, and experience the Broadmoor

The weekend is Friday September 6-8, 2013 with the first of three 3-hour tennis sessions led by The Broadmoor’s award-winning coaches, followed by a private wine tasting led by a Charles Court’s sommelier on the Mountain View Terrace. For more information and reservations, please call 719.471.5847 or email tennis@broadmoor.com. Who wants to go? ME!

 

Biggest Losers Alison Sweeney’s Favorite Ab Moves: Fitness Friday

Need some abdominal workout inspiration? Alison Sweeney has worked hard to get back in camera-ready shape after giving birth to her two kids (Ben, 8, and Megan, 4). But despite her trim physique, Sweeney, 36—The Biggest Loser host, Days of Our Lives star, and author (her first novel, The Star Attraction, debuts next month)—has battled her share of body insecurities, especially when it comes to her abs. “I remember when my stomach muscles lost the fight against my pregnancy weight, and I’ve been self-conscious of my stomach ever since,” she says.

These days, however, the busy, multitasking mom no longer feels the need to hide her abs. While part of her newly found confidence is due to good old-fashioned exercise and healthy eating—she works out four or five times a week and fuels her body with nutrient-rich whole foods—the biggest change has been a mental one.

Sweeney took a break from her busy schedule to share her top tips for learning to love, appreciate, and be kind to your core.

 

Read more on at Prevention:  http://www.prevention.com/fitness/fitness-tips/alison-sweeneys-belly-confidence-tips#ixzz2OrdQEjw6

Photos courtesy of Prevention magazine

Ten Tips to Lose Weight Before Spring Break: Fitness Friday

Spring break is just around the corner. Here of five tips to help you lose weight before your spring break:

1) Eat Breakfast-Start your day off with a good breakfast of a mixture of protein and fiber. This will fuel your body and start the day off right.

2) Eat at Home-Befriend your kitchen and cook more at home. You will eat healthier and help maintain portion control.

3) Exercise-Get moving and exercise as often as you can. Incorporate interval training and strength training to tone and boost your metabolism.

4) Avoid Your Trigger Foods-Avoid Foods that you know are you weekness. The foods when you start eating them, you just can’t stop.

5) Drink Water-Drink at least 8-10 glasses of water daily. This will help the body to better detoxify, boost metabolism and fuel your body.

6) Limit Alcohol-Alcohol just adds unwanted calories and fast to your diet and adds fluff to your body.

7) Replace Junk Food-Instead of eating junk food, reach for something healthy. Start this 2 times a week and build up to every day.

8) Write it down- I know you’ve heard it a million times, but keep a food journal. This will help to create a conscious awareness of food intake and eating patterns as well as hold you accountable.

9) Don’t eat late at night or after dinner-When you’re done with dinner brush your teeth or chew gum so you don’t reach for something sweet or go back in the kitchen.

10) Find a weight loss buddy-Find a friend to work out with or someone to hold you accountable.

Caña Collection Activewear Giveaway: Fitness Friday

How about a workout Giveaway for Fitness Friday? Getting the perfect gift for the fitness enthusiast just got easier, thanks to the Caña Collection® holiday line of high-end activewear for men and women. I am so excited to introduce  Caña Collection to my readers. The activewear is crafted to perform like athletic apparel and fit like designer wear. Caña Collection is designed and manufactured in the Garment District in New York using only the highest quality natural and synthetic fibers available without sacrificing style.

Their new  2012 holiday collection is an assortment of all-season activewear that encompasses performance, fit and culture in apparel designed to wick moisture, eliminate odors/bacteria and regulate temperature in popular colors and styles preferred by today’s fitness enthusiasts. I am hosting a giveaway for their awesome Covert Legging (a $105 Value). I am in love with mine!

To enter the giveaway leave a comment on the comment form below. For additional entries, do the following and leave me a comment telling me you did so. Winner will be drawn on Friday, December 14th at 8 a.m CST. Good luck!!

1. Like Alison Lewis on Facebook

2. Follow Alison Lewis on Twitter

3. Follow Alison Lewis on Pinterest

4. Follow Cana Collection on Twitter

5. Like Cana Collection on Facebook

Lululemon Workout Giveaway: Method Bag for Fitness Friday

I am in LOVE with this new “Method Bag” from Lululemon. This is the cutest workout bag, and to celebrate this week’s Fitness Friday, I am giving away one!!  Separate pockets for phone, socks, and even a mobile tablet make it easy to locate what we’re looking for. Here are a few Key Features:
  • pockets galore – plenty of storage for all your goodies
  • no need to cram before class – this bag is locker size!
  • removable sock pouch doubles as a jewellery/key bag to take into class
  • drawcord closure makes finding things a cinch
  • padded mobile tablet pocket keeps your touchscreen separate
  • go hands free – special spot to store your phone
  • this is a heavy hitter – tested to hold 50lbs/22kg

tech specs

  • designed for: barre, to-and-from
  • fabrics: nylon, PU (polyurethane)
  • organisation: interior pocketing system
  • dimension: 14″ high x 93/4” long x 113/4” wide

To enter this giveaway, tell me what your favorite type of workout is these days. For more chances to win, do the following and leave a comment telling me you did. Winner will be drawn Thursday, November 15th at 8 a.m CST.

Follow Alison Lewis on Twitter

Like Ingredients, Inc on Facebook

Follow Alison Lewis on Interest

Tweet the following: I entered the @lululemon giveaway via @alisonlewis http://wp.me/ptHvn-9RR

Ultimate Kettlebell Workout DVD Giveaway: Fitness Friday

Led by Hollywood’s top kettlebell instructor Paul Katami, who trained star trainers Jillian Michaels and Bob Harper on kettlebells, Ultimate Kettlebell Workout DVD for Beginners arrives on DVD from Acacia on December 4, 2012, offering a powerful, dynamic, and efficient total-body workout. The program provides three 25-minute workouts, including a comprehensive introduction to the moves and skills. The first workout features a tutorial emphasizing correct technique. The second puts the moves into easy-to-learn drills and combinations, and the third workout concentrates on building core strength from the inside out. With options for adding weights and repetitions to match your pace, the routine offers a clear cut way to tone and build total body strength. You’ll see and feel results in no time! (79 minutes, $16.99, AcaciaLifestyle.com).

Kettlebell weights have been popular for centuries, and today more people than ever are discovering their incredible benefits. Combining strength training with aerobic activity, kettlebell workouts are proven to burn calories while building strength and flexibility. Safe and proper form is absolutely essential to reaping the full rewards of this exercise system to activate the whole body, and instructor Paul Katami offers the perfect blend of encouraging instruction and motivation.

I am so excited to give away 2 copies of this workout DVD before it releases. To enter the giveaway, leave a comment telling me why you would love to have this DVD. Winner will be drawn on Thursday, November 8th at 8 a.m. For additional entries, do the following:

Follow Alison Lewis on Twitter

Like Ingredients, Inc on Facebook

Follow Alison Lewis on Pinterest

5 Nutriton Tips for Marathon Training: Fitness Friday

If you ever thought about training for a marathon, you know what commitment and effort it is. Proper marathon training and adequate nutrition is essential to peak performance as well as reducing your chance of injuries. I was so excited to learn about Dr. Susan Kleiner, a Ph.D. in sports nutrition, and I am thrilled to share her top five nutrition tips for marathon training:
  1. Nothing beats the impact of hydration on performance. Before the race, let thirst be your guide to the finish line and use a sports drink to replace fluids during the race. If you are racing just to participate and finish, then drink when you are thirsty throughout the event.  If you are racing to win or achieve your personal record then have a structured fluid replacement plan during the race and stick with it!
  1. Getting the proper pre-and-post training nutrition is very important for daily recovery and fueling for the competition. Two important factors when picking meals or snacks before and after workouts are: the combination of carbohydrates and protein, and convenience. For a light pre-training meal try a USANA low-glycemic protein shake. Consuming low-glycemic foods provides sustainable energy, which is ideal for long distance training. When carbohydrates combine with protein, they deliver fuel to your muscles more rapidly. Moreover, the liquid snack easily empties from your stomach just before training or the race. For a post-training snack that contains a good amount of protein and fiber, grab a nutrition bar. Personally, I like to add a chocolate milk to enhance rehydration and boost recovery. They’re convenient and easy to consume after training.
  1. Healthy vitamin D levels will do your training a world of good by supporting balanced hormone and metabolic function. Eat fatty fish, drink vitamin D fortified milk, and include a vitamin D supplement daily.
  1. Put your food and supplements to work for you. Target most of your carbs around exercise (pre, during, and post) to maximize their fueling function. This also helps control body fat to keep you light on your feet. Supplement your training diet with all the B vitamins (thiamin, niacin, riboflavin, pantothenic acid, pyridoxine, and choline) to support optimal energy and protein metabolism.
  1. To support cellular, vascular, and joint health, eat at least 3 servings of fatty fish per week. Salmon, mackerel, herring, sardines, black cod, halibut, catfish, crab, oysters, or shrimp are a few examples. Also, supplement your diet daily with 1000 mg DHA+EPA.


Dr. Susan Kleiner, Ph.D, RD, CNS, FACN, FISSN, is a high performance nutritionist and foremost authority on nutrition for strength and power. In addition to having a Ph.D. in sports nutrition, she’s a founder and fellow of the International Society of Sports Nutrition, fellow of the American College of Nutrition, and the best-selling author of numerous books, including Power Eating—written specifically for athletes to build muscle, gain.

 

Fitness Friday: Alison Sweeney’s Top 5 Tips for a Body Makeover

Who watches the Biggest Loser and wants a body makeover? Alison Sweeney is more than just the host of The Biggest Loser—she lives the show’s healthy lifestyle. Alison Sweeney built an exclusive 30-day plan for Health magazine featuring her favorite tips, moves, and recipes, including lessons she’s learned from celebrity trainers Bob Harper and Jillian Michaels. Here are Alison’s top 5 tips for a body makeover:

1. Scrap all unrealistic expectations.

“I’m not a fan of having a supermodel on your refrigerator…Nobody is going to all of a sudden, at 40, look like an 18-year-old model. Set your goals to positive things. Instead of thinking, ‘I need to work out because I want to lose weight,” I’m thinking, ‘I have to run a 26.2-mile race, so I have to run. Today. Now.’”

2. Don’t put off what you can do today.

“When I do one thing that’s good, I immediately start to feel better. I don’t wait for Monday. I don’t wait for a holiday. I don’t wait for my birthday. I don’t wait for January 1. I start right now.”

3. Make Alison’s chopped salad for dinner.

“A friend of mine brought over a vegetable salad that was one of the best things I’ve ever eaten. Just cut up cooked broccoli, asparagus, green beans, raw carrots, and roasted corn into neat little chopped bits and add cilantro and avocado, then toss it. The fat from the avocado and a little bit of salt – that’s the dressing. It’s so good and so refreshing!”

4. If you crave sugar tonight, go to bed early.

“One thing I learned from Jillian [Michaels] is that when you’re tired, you crave sugar because your brain needs sugar to sustain itself. So when you’re tired, one of the first symptoms is that you’ll look for something sugary to eat because you’re trying to stay awake. So think of it that way, instead of, ‘Oh, I’m so weak-willed.’ It’s not that. Close your eyes! You need rest.”

5. Put out your sneakers tonight to taunt you tomorrow.

“If my sneakers are out, they’re like, ‘Pick me, pick me!’”

For the full plan, please visit Health Magazine 

7 Racing Strategies for a Great Run: Fitness Friday

Most runners run races without giving much thought except about their entry fees, t-shirt and some fun. Running expert and 2011 IDEA Personal Trainer of the Year, Dr. Jason Karp, says “When you develop and execute your race plan, you’ll achieve your potential and run better races.” He suggests these 7 racing strategies to improve yourself when it comes to running a race.

Strategy 1: Own the Process

Racing isn’t something that just happens. Know when to hold back and when to take control of certain moments in the race. Become an integral part of the racing process and take responsibility for your thoughts and actions, before, during, and after the race.

Strategy 2: Visualize your race before it happens. 

Visualizing your race before you run it allows you to experience it beforehand, making the experience familiar and thus making you less nervous.  If the experience is familiar, you will feel more comfortable.  Practice visualizing your race each day for a few days before it, seeing the whole experience. Then, when it’s time for your race, you will have already run it. 

Strategy 3: Know what pace you can sustain in the race. 

Learn from your workouts and know going into the race what pace you can expect to sustain.

Strategy 4: Have specific, meaningful goals in mind for your race.  

By having specific goals for your races, it allows you to get away from thinking about the race as a whole, which can be overwhelming.  It also allows for something positive to be taken from each race, even if the overall outcome is disappointing.  Have one or two goals for each race that are within your control.

Strategy 5: Control your nerves at the starting line. 

Every runner gets nervous before a race.  That’s perfectly normal.  The important thing is to not let your nervousness get the better of you and prevent you from running a winning race. 

Strategy 6: Keep changing the pace. 

While the best way to run your fastest possible time in a race is to run as even splits as possible, sometimes whom you beat and the place in which you finish matters more than the time on the clock.  In those races, a great winning racing strategy is to keep changing the pace on your opponent, in effect turning the race into a very hard fartlek.

Strategy 7: Become your own hero.

There is a moment in every race when it starts to feel uncomfortable.  While it’s a natural human tendency to back off from physical discomfort for self-preservation, one of the things that makes runners unique is their penchant for seeking it out.  It is in that moment in the race that you learn about yourself and what you are willing to do to meet your goal.  You want to walk away from your race feeling like you gave it everything you had.  You want to be proud of yourself.  Racing gives you the opportunity to become someone better than you currently are.