Papaya is a pear-shaped fruit with a butter-like consistency and has a discrete sweetness. In comparison with mango, which is also sweet and meaty, the papaya fruit is more massive and is one pound in weight. Its sweet, buttery flesh carries powerful nutrients: it is rich in fiber, antioxidants, vitamins, and minerals like calcium, iron, and phosphorus, which act as great boosters for your metabolism. These metabolic boosts cause your body to consumes fat deposits more quickly to generate energy. And of course, loss of fat cells leave you with a leaner and more toned body.

Amazingly, as mentioned above, papaya has a high content of fibers and, because of that, you feel full for a longer period of time. This keeps you satisfied, curbs the hunger cravings, and keeps you from overeating.

Further, this exotic fruit has numerous internal and external health benefits. It contains a digestive enzyme called papain, which helps in curing digestive system problems, such as gastritis. The papaya has significant diuretic and antioxidant properties, helps prevent cellulite, and is great for your skin.

To incorporate papaya into your diet, look in your local supermarket for the pear-shaped variety called the ‘‘solo’’; it has a yellow-orange color and is good for smoothies, salsa, and salads. Ripe papayas are eaten fresh, after removing the skin and the seeds. After digging into the fruit, you can save the seeds and keep them refrigerated. The seeds are edible, have a peppery taste, and can be used as spices on your favorite food.

This summer, play with this fruit by adding it to your favorite salad, creating your own tropical, creamy smoothies, or inventing your own papaya recipes!

Nutritional info: 1 cup of cubed papaya contains 55 calories, o.2 g fat, 13.73 g carbohydrates, and 0.85 g protein.

By Michelle Blaga, social media and blog contributor at Lucille Roberts.

Vegan Starlite Smoothie

Ingredients:

• 1 cup of rice milk
• ½ banana
• ½ cup strawberries
• ½ cup canned pineapple
• ½ tsp. raw sugar (optional)
• Several ice cubes
• 1 straw

Directions:

Put it all in the blender (except the straw, obviously) and blend until smooth. Pour into a tall glass. Then enjoy an all-natural smoothie that, even on the rainiest day, will make you feel like the sun is shining.

Calories: 227 without adding the raw sugar, 235 calories with the sugar

Recipe by Sharon A. Gordin, personal trainer at Lucille Roberts Forest Hills.

Check out this list of 6 essential summer foods. The more of these you eat, the better your chances of keeping those abs flat throughout this skin-baring season.

GREEN TEA

Per cup: 0 calories, 0 g fat

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. It’s safe to say that green tea is the one of the best beverages for your health.

AVOCADO

Per avocado: 322 calories, 29 g fat (4 g saturated, 20 g monounsaturated), 13 g fiber, 4 g protein

This Mediterranean diet staple is teeming with healthy monounsaturated fats (also found in olive oil), which has been linked to lowered LDL cholesterol levels and to weight loss. A study published in The New England Journal of Medicine found that the healthy-fat Mediterranean diet was more effective than a diet that avoided fats altogether. So go ahead and indulge in an avocado!

QUINOA

Per 1/4 cup : 170 calories, 2.5 g fat, 7 g protein and 3 g fiber

Anytime you choose a whole grain product over one made from white flour, you wage war against belly fat. Penn State researchers found that dieters who ate whole grains lost twice as much belly fat as those who stuck to white flour products that contained the same number of calories. What’s more, quinoa contains twice the protein as regular cereal grains, fewer carbohydrates, and even a handful of healthy fats.

You can start your day off with a cup of cooked quinoa combined with a 1/2 cup of non-fat milk and 1/2 cup of blueberries. Microwave for 60 seconds, and you have a delicious, and slimming alternative to your traditional oatmeal.

KEFIR

Per cup: 174 calories, 2 g fat, 14 g protein, 3 g fiber

Think of kefir as a drinkable yogurt, or an extra-thick, protein-packed smoothie. This delicious dairy product is a belly-blasting essential, as the probiotics in kefir may also speed weight loss. British scientists found that these active organism boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans, but there’s no danger in consuming products high in probiotics. We like Lifeway Lowfat Blueberries Kefir, which contains L. casei, the same probiotic used in the study.

EGGS

Per 1 large scrambled egg: 102 calories, 7 g fat (2g saturated), 7 g protein

A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day. (That’s 7.4 pounds a year!) Jump-start your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs.

GRAPEFRUIT

Per grapefruit: 104 calories, 4 g fiber, 2 g protein

A grapefruit a day in addition to your regular meals can speed weight loss. The fruit’s acidity slows digestion, meaning it takes longer to move through your system, and you’ll end up feeling fuller and more satisfied for longer. And the vitamin C in grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

Give this foods a try this summer and let us know how you like them!

The contest is open to both members and non-members. You can enter if you are a mom or if you are a daughter–or both!

Enter to win below. Contest ends Wednesday night. The winner will be chosen at random and announced on Thursday. Good luck!

a Rafflecopter giveaway

The event takes place at Rumsey Playfield (5th Ave. and 72nd St.) from 11:00 a.m. to 3:00 p.m. There will be exercises classes and celebrity hosts, including Dolvett Quince from The Biggest Loser and Louis Van Amstel, dance coach on Dancing with the Stars. There will also be beauty and fashion consultants, nutritional information, and lots of freebies and giveaways from the sponsors!

Grab your girlfriends and come work out with us in the park!

Tickets are $20 and are available only online at SELFWorkoutinthePark.com.

The subgluteal ridge, where your buttocks meet the back of your leg or hamstring muscle is an area many women struggle to keep toned and tight, especially with today’s sedentary lifestyles. Women are generally hardwired to store higher levels of body fat than men store. Our hormonal and genetic make-up make this adipose tissue (fat cells) stubborn and difficult to lose. By using the most recent scientific data to our advantage, we can dispel the myths of the weight loss world and get down to the business of burning fat faster!

In order to really sculpt and tone the lower body, a diversity of exercises must be performed. The following moves are some of my favorites for targeting this hard-to-tone area of the body—because they work! This routine MUST be combined with cardiovascular activity and proper diet in order to see the results you truly desire. Only then will you see the sculpted, lean muscle revealed in true form. Combine this lower-body routine along with 4-6 days per week of aerobic activity for best results. A minimum of 30-45 minutes of cardiovascular activity is necessary to achieve truly amazing results. This can be performed in any of our motivating, high-energy cardio classes,  on our treadmills, elliptical, or bikes, or even outdoors. Be sure to up your post-workout burn (or EPOC – exercise post-oxygen consumption), by making 2 to 3 of those cardio sessions high intensity interval training (HIIT). One of my personal favorites is sprints on the treadmill followed by brisk walking intervals. Try alternating high and moderate intensity drills on any piece of cardio equipment, or hit the running track! Aim for a 1 to 2 ratio. For example, sprint for 1 minute, then walk briskly or jog lightly for 2 minutes.

I suggest performing the following routine 1 to 3 times per week on non-consecutive days. Hitting the muscles of the lower body from different angles with varied exercises will target the entire lower body and even your core. As always, check with your doctor before beginning any new fitness program.

Summer is right around the corner, so let’s get started!

1. Goblet Squat

oprah.com

This high-intensity lower body move can be performed with a kettlebell, dumbbell, or medicine ball held at chest level, close to your body. It works the adductors (inner thighs), glutes (buttocks), hamstrings (back of the thighs), and quadriceps (front of the thighs). You will also engage your outer thighs, calves, and core!

Dumbbells are easily accessible and the apparatus of choice for many. Hold one 8-15 lb. dumbbell in both hands with a firm grip, right in front of your chest. Do not let the weight stray more than an inch or two from your chest; keep it close to your body. This will prevent excess strain on your lower back and will help keep your spine in proper alignment. Beginners can use a 3 or 5 lb. weight, or simply place your hands on your hips and utilize your own body resistance.

Your feet should be slightly wider than shoulder-width apart and your toes pointing outward. This positioning will enhance overload or fatigue of your inner thighs as well as buttocks and the front and back of the thighs. Your back should be upright and straight and your hips tilted forward toward the mirror or wall in front of you. Unlike a traditional squat, you WILL NOT hinge forward at the hips. Remain upright throughout the entire set. While exhaling, bend at the knees and sink your hips toward the floor for a count of 2 seconds until your thighs are parallel with the floor. Pause briefly and raise your hips while you squeeze your buttocks muscles tightly while inhaling. Be sure not to lock your knees as you straighten your legs. Knees should remain slightly bent. As you lift your body, try to imagine that you are pushing through your heels for greater activation of the gluteus muscles. Your abdominal muscles should remain engaged throughout the entire movement. Imagine pulling the belly button toward your spine in order to help you master this. You can also just focus on “tightening” the abs.

Repeat this exercise for 15-25 repetitions and complete 3-4 sets. Beginners, do 8-12 repetitions, 1-2 sets. Break for about 30-90 seconds between each set. The shorter your rest or recovery periods, the higher your intensity and calorie burn. If you are able, make the rest periods brief, about 30 seconds.

2. Single-Leg Deadlifts

Single-leg Deadlift

This exercise intensely works the back of the thighs and buttocks, the spinal erectors in the lower back, and the deeper core muscles of the back. Hold an 8-15 lb. dumbbell in your left hand while placing your right hand behind you on the small of your back. Beginners can choose a lighter weight.

Please note: the weight of the dumbbell actually helps to stabilize your body through the movement while adding intensity and resistance. Choose a size you are comfortable with.

With your left knee just slightly bent, lower your upper body toward the floor as you raise your right leg toward the ceiling. Be sure to bend from the hips and keep you back flat throughout the entire movement. As you raise your right leg, tighten the gluteus muscles. Really give them a squeeze! You will feel a stretch through the hamstring and glute area of the left leg as you do this. This is very important! The stretch will allow you to fully engage the muscles as you come back to start position.

Inhale as your upper body bends forward, and exhale as you elevate back to start. Again, you want to tighten your abdominals throughout the entire movement. You will feel a tightening in the buttocks, back of the thighs, abs, and lower back. This is a slow, controlled movement that can be done for counts of 2 down and up.

Repeat 15-25 repetitions before changing sides. Beginners can perform 8-12 repetitions. Once you have completed a full set on each side, recover for 30-90 seconds. Complete a total of 2-4 sets on each side. Go at your own pace. If you need to rest for a bit longer, that is fine, too. Working at an appropriate level is safe and effective!

3. Bench Step-ups

Bench Step-up

This move is no joke! If you need to start on a regular step, such as one used in our classes, please do so. The typical workout bench is about 14-16 inches high. You will be working your entire lower body very intensely, especially the glutes and quadriceps. This is also a very challenging cardiovascular exercise, so please go at your own pace.

There are a number of variations of this exercise. This version is one of my favorites! With one dumbbell in each hand, stand facing an exercise bench. Select dumbbells of 3, 5, or 8 lb. Remember, you will be using your own body weight as your primary form of resistance.

Begin by stepping onto the bench with your right foot, immediately followed by the left foot. Then step down with the right foot and immediately follow with the left foot. DO NOT CHANGE SIDES! Continue to step up with the right foot leading, followed by the left, for 8-25 repetitions, depending on your fitness level. Keep your back upright and your chest tall, and exhale as you step up. Be sure to place your heels firmly and purposefully on the bench as you squeeze your glutes. Contract your abdominals as you step up.

After you have finished all of your repetitions, switch sides. Now, begin stepping with your left foot, followed by the right. This is called unilateral training. By working one side at a time, you will overload the muscles very intensely. In addition, you will correct imbalances in strength and flexibility over time. You may want to pause for about 30 seconds before switching sides. Repeat the same number of repetitions on the opposite leg.

Recover for 30-90 seconds and then repeat the entire sequence 1 to 3 more times.

One of the most commonly asked questions among my new clients is, “How long will it take to see results?” It truly depends on genetics, lifestyle, health history, age, other exercise variables (such as amount of cardio performed), and diet—to name just a few influencing factors. Some women will see muscle definition in as little as 2 weeks; others will need to dedicate 4 to 6 weeks or more. There is no simple answer to that question. However, with summer just around the corner, it is imperative that you put 150% into your fitness routine starting NOW! Be sure to drink plenty of water—at least 8-11 cups per day—and be consistent and persistent. It isn’t easy, but with hard work and motivation, you WILL reach your goals!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers.

This juice recipe contains cinnamon as well as vegetables and fruits that are low in simple sugars.

Carrot-Cinnamon Juice

Ingredients:

• 8 oz. cold water
• 4 large carrots
• 2 stalks of celery (including leaves)
• 1 green apple
• 1 handful of spinach
• 1 teaspoon of lemon or lime juice
• 1/4 teaspoon cinnamon

Blend and enjoy!

Nutritional info: Makes 1 serving with 221 calories, 1.5 g fat, and 2.96 g protein.

Recipe by Michelle Blaga, social media and blog contributor for Lucille Roberts.

To all of my mommies out there, I know that getting to the gym is a lot more challenging when you have a baby. So, in honor of Mother’s Day this Sunday, here are some fun exercises for you to do with your little ones in the comfort of your own homes.

(Make sure to check first with your doctor that both you and your baby are ready to do any of these exercises.)

Mommy & Baby Exercises

Peek-a-boo Squats: Chances are, you have played peek-a-boo at some point or another with your child. To do this exercise, your baby can be sitting in his or her high chair, lying down in the crib, propped up in the Bumbo seat, you name it. Cover your eyes, and perform a regular squat in front of your baby. When you come up, uncover your eyes and say, “Peek-a-boo!” Not only will this be enjoyable for your baby, but you will be getting in a solid legs and butt workout at the same time!

Sleep Walking Lunges: It is 3:00 a.m., and your little one refuses to stay asleep. Take this time to work those legs even more! Securely hold your baby in your arms and proceed to do walking lunges around your house. The constant up down motion may help soothe your child back to sleep, and the little bit of exercise you are getting will help calm your nerves, as well. (Just make sure you’re awake and alert enough to do this safely! An alternative is to do this in the afternoon when it’s time for your baby’s nap.)

Seated Pony Ride: Sit down while holding your child securely on your lap. Keeping your toes firmly planted on the floor, raise your heels up and down. You are getting in a great calf workout all while your child is having a blast bouncing up and down on your lap!

Baby Bridge: Lie on your back, knees bent, feet flat on the floor with your baby held securely on your lower abdomen. Squeeze your glutes as you lift your hips off the floor. You are toning that tush while letting your little one have a fun ride.

Baby Bridge

Push-up Kisses: Assume your push-up position over your baby as he or she is lying on the floor. When you come down to perform your push-up, give your little one a kiss before pushing yourself back up again.

Super Tummy Time: While your little one is working on his or her very important tummy time, you can join your baby on the floor, too, by performing a superwoman!

Baby Bicep Curl: Hold your baby in front of you with both hands. Lift them up so you can give him or her a kiss and then lower your baby back down to start. Repeat 8-10 times for 3 sets–if your baby’s patience will allow!

Pick-up Poise: Work on your balance while cleaning your floors after playtime all in one shot! Draw your belly button in and raise one leg straight out behind you as you slowly bend yourself down to pick up your child’s toy off the floor. Alternate legs with each toy you reach down to retrieve.

As your baby gets older, you can do even more with your “Mommy & Me” time, especially with the weather outside getting so much nicer. Here are some additional ideas:

• Go for long walks, pulling your child in a wagon, or go for a jog while pushing your child in a stroller.
• Go on a bicycle ride.
• Go outside and play all of the sports your child participates in.
• Go play in the park, the pool, the beach, you name it.

With any of these activities, you are getting in a great cardio workout and creating lifelong memories with your child. I will never forget the hours I used to run around the playground with my mom–times I will always cherish. When your children are all grown up and have little ones of their own, you can change your “Mommy & Me” time to “Grammi & Me” time and let the hours of fun-filled memories keep on going.

Happy Mother’s Day!

Trainer Tip by Emily Lanzo, certified personal trainer and group fitness instructor at Lucille Roberts 42nd St.

Skinny Root Beer Float

Ingredients:

• 1 can diet root beer
• 1 scoop vanilla Live Rite protein
• 1/4 cup fat-free vanilla yogurt
• 4 ice cubes

Blend and enjoy!

Recipe by Ilise “Baker Babe” Reilly, manager of Lucille Roberts Jamaica.