Post Tagged with: "women"

It’s peach season on the East Coast! Right now, grocery stores are full of delicious, fresh peaches, so it’s the perfect time to try this “Peaches & Cream” LiveRite diet shake.

Peaches & Cream Shake

1. Crush 4-6 ice cubes in a blender.
2. Add 10-12 0z. of water or fat-free milk (use soy or lactose-free if you’re vegetarian or lactose intolerant).
3. Add 4 peach slices (frozen peaches are ok, but fresh ones are even tastier!).
4. Add 1 scoop of LiveRite Vanilla Quicky Meal diet shake mix.
5. Blend and enjoy!

Lucille Roberts LiveRite weight loss shake mixes are available at all Lucille Roberts gyms for $19.99.

You love her Trainer Tips (as do we!). Now we get to share Sandra Ferrerio’s inspiring story with you! Sandra truly has passion for fitness and a heart for helping women overcome personal challenges. We’re happy to have her as part of the Lucille Roberts team!

How long have you worked as a personal trainer at Lucille Roberts?

I was certified 23 years ago when I was 16 years old. I have been a personal trainer at Lucille Roberts Yonkers for about 2 years. I help women lose weight and get or stay fit. I work with women on a range of issues, such as rehabilitating injured clients, dealing with special medical conditions, and of course training beginner to advanced/elite athletes, as well. Each client is special to me. I learn from them every day. Each client brings something unique to the table.

What inspired you to work in fitness, and how long have you been working in the field?

When I was a teenager, my mother enrolled me in a local women-only fitness center and spa. I was approached by the manager, who later became my mentor. She thought I would be perfect for teaching aerobics and toning classes. I was flattered and terrified. I received my first certification a short time later with ISMA/AAAI. The test was rigorous, and I had to perform a practical exam as part of it. I had to demonstrate perfect form and execution of many exercises. To this day, ISMA/AAAI does not allow online certifications. I have received a number of certifications since then, including Nutritional Counselor, and Level II Master Personal Trainer. I learned quickly that I LOVED teaching and training women. It became my passion.

Belly fat, also known as visceral fat, is problematic for many reasons. It is not only a source of self-esteem issues for many women, it is dangerous. Central adiposity, or belly fat, has been linked a host of health problems, such as metabolic syndrome, diabetes, and increased risk of stroke and cardiovascular disease. This central fat is very close to one’s vital organs—it’s near the liver and kidneys and is in close proximity to the heart. The accumulation of belly fat is not only risky to one’s health, most women consider it unattractive and would do just about anything to get rid of it.

The good news is, belly fat has a higher turnover rate than the very stubborn fat of the hips and thighs. In other words, it can be targeted to be decreased more effectively and efficiently. Although age, genetics, and hormones are related to why, when, and where we deposit fat, there are a few things you can do to battle this “belly-bulge”.

Post-baby, I spent a lot of time researching how to get my pre-pregnancy body back. I have continued that research avidly from a fitness and nutrition standpoint. Here are a few things that will help shrink your waistline, fast. You may be 5 or 50 pounds from your goal, but these tricks are tried and true—backed by current scientific research!

Water is one of the most important nutrients that our bodies need. This is understandable, being that our bodies are made up of approximately 65% water. The benefits of drinking water include: increasing cardiac output, promoting delivery of oxygen to working muscles, reducing muscle cramping, and eliminating unwanted waste and toxins from the body.

The American College of Sports Medicine recommends that people drink 2 cups of water about 2 hours before exercise to help promote adequate hydration and to allow time for the body to eliminate any excess water. It’s also important to drink at least 2 to 4 ounces of water every 15-20 minutes during your workout. If you are exercising outdoors in the summer, you may need more, due to increased water loss from sweating.

After your workout is complete, you should recover by consuming about 2 to 3 cups of water. If you weigh yourself before and after your workout, you need to replace each pound of body weight lost with 2 cups of water. So, make sure you drink up!

Got a question for Nutritionist Natalie? Email her: Natalie@LucilleRoberts.com

Chocolate and mint are always a tasty pairing. But instead of reaching for mint chocolate ice cream or a Peppermint Patty, try this diet shake!

Chocolate Mint Shake

1. Crush 4-6 ice cubes in a blender.
2. Add 10-12 0z. of water or fat-free milk. (Use soy or lactose-free, if you prefer.)
3. Add 2 low-fat or fat-free chocolate mint cookies.
4. Add 1 scoop of LiveRite Chocolate Quicky Meal shake mix.
5. Blend and enjoy!

Lucille Roberts LiveRite weight loss shake mixes are available at all Lucille Roberts gyms for $19.99.

Nike Free Run +2

One of the most important steps you can take toward avoiding injury at the gym is wearing proper footwear. With fitness classes pushing us to jump higher and run faster, our feet take quite a beating! According to a 2009 Consumer Product Safety Commission, over 1500 Americans go to the emergency room each year due to gym-related injuries—and this number doesn’t account for overuse injuries associated with improper form and repetitive stress to joints.

As you kick your workout routine into high gear this fall, the last thing you need is an injury to slow you down!

So, what is the best shoe gear for the gym? The answer to this question depends on your workout, your fitness level, and your foot type. Below are some basic guidelines for choosing the best shoe gear to help you safely meet your fitness goals.

Fall is just around the corner, so here’s an autumn-inspired shake recipe!

Apple Cinnamon Frosty Freeze

1. Crush 4-6 ice cubes in a blender.
2. Add 10-12 0z. of water.
3. Add 4 oz. of apple juice (no added sugar).
4. Add a pinch of cinnamon.
5. Add 1 scoop of Live Rite Vanilla Quicky Meal shake mix.
6. Blend and enjoy!

Lucille Roberts Live Rite weight loss shake mixes are available at all Lucille Roberts gyms for $19.99.

Not only has Jenn been working hard at Lucille Roberts (see video update, below), she also stared down some serious adversity that she encountered in a co-ed gym last night. Read the details of the altercation here on Jenn’s blog.

Jenn’s experience at a co-ed gym brings up an important point about Lucille Roberts that bears repeating: one of our highest priorities is making sure our members feel comfortable in the gym. By offering memberships to women only, we try to create a safe, respectful, judgement-free atmosphere in which ladies at any level of fitness will feel welcome.

When it comes to exercising, everyone has to start somewhere. While some women have enjoyed fitness all their lives, others are just beginning. Still others have only starting exercising in recent years. All of these stages are valid places to be: the most important thing is getting into the gym, period! Our trainers, class instructors, and LiveRite diet coaches understand the unique needs of women and are experienced in working with ladies at different levels of fitness. Whether you want to lose weight or stay in shape, we are here to help you achieve your goals.

Lucille Roberts herself was a pioneer of women’s fitness at a time when fitness for women was an all-but-nonexistent industry. Today we carry on her philosophy in part by making our gyms accessible and affordable to every women–no matter what stage they’re at in their journey towards becoming even stronger, sexier, and more confident!

Watch Jenn’s intro video about beginning her Blogger Makeover transformation here.

If you’re experiencing cravings for an unhealthy food, it may be because your body actually needs a particular vitamin or mineral. For instance, if you’re craving chocolate, your body may be running low on magnesium. Instead of reaching for a candy bar, try eating some raw nuts or seeds, legumes (beans), or fruit. You might find that by giving your body the nutrition it really needs, the cravings go away!

But, how do you know what your body is really asking for when it seems to be saying it needs something unhealthy? Check out this chart below.

We are so fortunate to have Natalie Greene (a.k.a. “Nutritionist Natalie“) on our team at Lucille Roberts. For three years, she’s been our Director of Nutrition and has helped develop the Live Rite Weight Loss Program. What’s that? Read on to find out!

How long have you been interested in nutrition? What inspired you to specialize in it?
I became interested in nutrition as a child because my grandmother was diabetic and my mother was always struggling to lose weight. This made me want to understand the relationship between the food we eat and our health.

Tell us about the Live Rite program. How does it work? What’s the goal?
The Live Rite Weight Loss Program was designed to teach clients how to eat nutritionally balanced meals and understand portion control while eating a variety of foods. Every client is assigned a specific calorie level based on their metabolism. The goal is to help the client lose weight and to show them how to make this a lifestyle change.

What’s the hardest part about your job?
The hardest part about my job is helping clients who are emotional eaters with a tendency towards depression. Until they change their attitude towards food, it is very difficult for them to lose weight because the same issues will reappear until they are ready to make a change.

What’s your favorite thing about your job?
My favorite thing about my job is getting to see the amazing transformations clients have made through changing their eating habits and adopting a healthier lifestyle.

What are some of the most common diet mistakes you see people make?
The most common diet mistakes people make are not eating enough calories and/or not eating enough carbohydrates for their metabolism. This causes the body to lose healthy muscle tissue, slows their metabolism down and causes their body to become more efficient at fat storage because it thinks it is in starvation mode.

Have you ever struggled with weight or health issues?
Yes, I have definitely struggled with my weight. I have been overweight twice in my life, and both times were related to depression and/or stress. Losing weight is not just about what you eat. Weight strongly correlates with how you feel emotionally, so it is important not just to put yourself on a diet but to really understand your relationship with food.

What’s your favorite healthy meal?
My favorite healthy meal is 1 scoop of the Live Rite protein shake, 1 cup of light vanilla soymilk, ½ banana, and 1 tablespoon of natural peanut butter. It helps keep you full and tastes really good!

What advice would you give to women with busy lives at work and at home who don’t have time to cook each day?
You can still lose weight if you have a busy lifestyle. You have to take the time to plan what you are going to eat. If you are eating out, you need to learn how to make healthy food choices and stick to portion control.

It seems like unhealthy food, like fast food, is so much cheaper than healthy food. Do you have any suggestions for women who want to lose weight on a budget?
Fast food restaurants have really made an effort to include healthy foods like salads and lower calorie wraps on their menus. You can go to their website to see the calories in all of their menu options so you can fit them into your meal plan and save money at the same time.

Do you have any additional “secrets” or tips that you’d like to share?
No one wants to be overweight. Excess body fat is just stored energy that needs to be released. Figure out the reasons why you are overeating and what you are really unhappy about. Then make the appropriate changes in your lifestyle, and the weight will begin to melt off!

Natalie Greene holds a Bachelor of Science in Food Science and Human Nutrition with a specialization in Dietetics from the University of Florida. She is a Registered Dietitian and an active member of the American Dietetic Association.

Got a question for Natalie? You can find her at our Massapequa location, or you can send her an email: Natalie@LucilleRoberts.com