Want to be a personal trainer at Lucille Roberts?

Attend the PT Academy on Wednesday November 16, 3:30pm-8:00pm at Lucille Roberts 42nd St. (Grand Central). The fee is $99; this includes the 1-day workshop as well as a 5-week mentorship.

Register at any Lucille Roberts front desk. For questions, email Emily@LucilleRoberts.com.

(Can’t make it? Next one will be in January. We’ll keep you posted!)

Many people believe that the holiday season, which begins soon with Thanksgiving just around the corner, is a time to take a vacation from exercise and good eating habits. Not true! Such thinking can lead to a long period of neglect, resulting in–you guessed it–weight gain!

If you’ve been working hard to shed pounds, do yourself the favor of keeping it off over the holidays so you don’t have to backtrack once the holidays are over and burn pounds you’ve already spent time getting rid of!

Here are ten tips to help you keep holiday weight gain at bay. (For a real challenge–see whether you can continue losing weight between now and January!)

Here’s a fantastic breakfast recipe for muffins that are perfect for fall, full of fiber, and loaded with protein!

Pumpkin Flax Protein Muffins

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup flax meal (optional, or add 1/2 cup more flour)
• 4 scoops Vanilla LiveRite protein mix*
• 1 cup water
• 1 1/2 cups fresh pumpkin puree
• Pumpkin pie spice (to taste)
• dash of nutmeg
• 1/2 cup chopped walnuts

Mix all ingredients and spoon into muffin pan. Bake 400 degrees for 18 minutes.

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

Recipe by Ilise Weinberg, manager at Lucille Roberts Flushing.

Today, it seems everyone’s talking about sculpting their arms. The triceps in the back of the arms, the biceps in the front of the arms, and the deltoids (shoulders) all play a significant role in arm definition. Today’s routine will focus on biceps.

This two part-muscle group is made up of a long and short head. The brachialis muscle plays a significant role in defining and “carving” out bicep definition. Many of my clients seek to define this area of the upper arm but are also afraid of looking “bulky.” I usually advise women to stay light with the weights. Weights of 5-8 lb. should be plenty if you are using dumbbells. Current research has shown that increased protein synthesis (muscle sculpting) occurs when one uses a higher rep range to fatigue, such as 15-25 repetitions, 3-4 sets. Beginners should build up to this; don’t risk injury!

Looking for a lunch idea? Here’s one that’s perfect for November–and for Thanksgiving leftovers, which we’ll all have soon!

Turkey, Cranberry, and Walnut Sandwich

• 3 oz. white meat turkey
• 2 tablespoons dried cranberries
• 1 tablespoon chopped walnuts
• 1 tablespoon fat free mayo
• 2 slices light wheat bread

(Lettuce, tomatoes optional)

Chop turkey and add all ingredients except bread together. Mix well.

If you enjoy the taste of very sweet cranberry sauce you can sprinkle a packet of Splenda over the cranberries prior to mixing ingredients.

Place the mix in between 2 slices of light wheat bread, and enjoy!

This is equal to a perfect meal-sized portion of healthy carbs, lean protein, healthy fats, and a ton of flavor! A metabolism-boosting lunch!

Recipe by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

You hear it all the time: read food labels! But what does all that nutritional information actually mean? Here are some quick tips to help you interpret the labels so you can make healthy choices:

• First look at the Serving Size and the Servings per Container. This will help you identify the right portion size. For instance, if the label says there are 2 servings per container, only eat half of what’s in the container!

• Notice the total number of Calories per Serving. A good rule of thumb is to make sure that for every 100 calories, there are no more than 3 grams of fat.

• Limit these: total fat (including saturated and trans fat), cholesterol, and sodium.

• Get plenty of these nutrients: fiber, vitamins, calcium, and iron.

• Use the % Daily Value to determine what is a high or low number for your daily diet. A % Daily Value of 5% or less is low, while 20% or more is high.

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

Whether you just finished a session with your personal trainer or took one of the many high intensity classes at Lucille Roberts, even the most avid gym-goer has experienced muscle soreness. Although there are many factors which contribute to muscle soreness, one of the most important is the formation of lactic acid in the muscles.

The good news is that you can help your body clear more of this lactic acid and thus reduce the soreness in your muscles by adding just a few minutes of core exercises to the end of your workout.

Clients often ask me to help them tone their “lower abs”. Before I share some of my personal favorite exercises for this area, I must dispel the myth of “lower abs”.

The abdominals, or rectus abdominus, is actually all one muscle group that forms an “eight-pack” in the midriff area. However, often instructors and trainers refer to the bottom section as the “lower abs” to keep it simple, when showing routines for this stubborn, hard-to-target area. You can isolate the lower portions of the rectus abdominus to a certain degree; still, the rest of the core muscles jump in to act as helper muscles, stabilizing or fixating the working parts.

Have you heard of Pilates (pronounced puh-LAH-teez)? It is a method of exercise named after its inventor, Joseph Pilates. The Pilates method can be a safe, effective way to stretch, strengthen, and streamline your body.

Pilates mostly involves strength and flexibility, with a little balance thrown in. A complete workout regimen must include strength, flexibility, balance, AND cardiovascular exercise. That means that, if you add Pilates to your workout, you should also be doing something like walking, biking, running, jogging, swimming, or some other activity that gets your heart rate up. Cardio is the big-time calorie burner, and you’re not going to lose a lot of weight if you leave that out. You’re also not going to lose much weight if you neglect to eat well and in moderation.

Trying to curb your sweet tooth today? Step away from the candy…

Try this delicious pumpkin LiveRite shake instead! It’s protein packed to keep you full, which will make it easier for you to say no to sugar. And pumpkin has great nutritional value!

Pumpkin LiveRite Shake

1. Crush 4-6 ice cubes in a blender (optional).
2. Add 1/4-1/2 cups (to taste) of canned pumpkin.
3. Add 1 cup fat-free milk (use soy or lactose free if you’re lactose intolerant).
4. Add 1 scoop vanilla LiveRite protein shake mix.
5. Add a dash of nutmeg.
6. Add a dash of cinnamon (optional).
7. Blend and enjoy!

Or, if you like pumpkin lattes, leave out the ice cubes and add 1 tsp. regular or decaf instant coffee. After blending, pour into a mug and put in the microwave to heat it up!

Recipe by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.