Here are 7 diet “secrets” that will help you lose weight more quickly!

1. Prepare healthy snacks every night for the following day. Make sure these snacks include protein, which will help keep you satisfied throughout the day.

Snack ideas:

• Celery sticks with a Laughing Cow light cheese wedge
• Plain yogurt with1 Tbsp. of chopped walnuts
• 1 Tbsp. of peanut butter on a few whole grain crackers

2. If you go out to lunch, eat smaller portions. Decide in advance to eat only half of what you are served. Choose lean protein like grilled chicken, turkey breast, or plain tuna without the mayo. If you order a salad, eat half, and always order your dressing (low-fat!) on the side. Use only half of the dressing. You’ll cut out calories and fat this way!

My Fitness Pal app

3. Keep a food journal. Keeping a food journal, in which you write down everything you put in your mouth, helps you recognize your eating patterns and will enable you to modify them more easily. There are also phone apps that can help with this. Check out Livestrong, Fat Secret, and My Fitness Pal apps.

We <3 these pants!

Last month, we reviewed the wonderful headbands made by Violet Love. We also dropped a hint to VL that we’d love to try their lounge pants. (The headbands were so comfortable, we could only imagine how great that material would feel as pants.)

VL was kind enough to send us a pair of pants to try, and we have fallen head-over-heels for them. They are soooo soft, and the print on the fabric is girly and cute! The fit is flattering on all body types, so you can wear them not only at home but also out for a quick errand or to a yoga class. We were warned that they can be habit-forming, and now we see (and feel) why!

Best of all, they are currently on sale! Usually a bit pricey at $89, you can get them now for $45. Other Violet Love items are on sale for even less: headbands are going for $12, and leggings are $35. There are even shirts, bras, and camisoles made out of the same fabulous organic material!

And, in honor of Breast Cancer Awareness Month, VL has a special “pink” line of items; 50% of all proceeds from those items go to the Young Survival Coalition, a charity organization dedicated to helping young women with breast cancer.

So, if you’ve recently hit your fitness goal or a benchmark in your fitness journey, and you want to reward yourself with something that’s calorie-free, treat yourself to some Violet Love!

One of the most frequent questions asked by clients and members at Lucille Roberts is, “How can I tone up the back of my arms?” I often hear some women tell me they have given up on firming this area, known as the triceps. All muscle groups of the upper body should be trained regularly for symmetry, strength, and safety, as well as for aesthetics. The triceps area, the underneath and back (posterior) part of the arm poses unique challenges for women, especially as we grow older or lose large amounts of weight.

But there is hope!

Just like eating the same foods every day can be boring, doing the same workout time after time becomes tedious and uninspiring, and results become harder and take longer to achieve. Instead of simply hitting the quick start button on a cardio machine (like the treadmill or elliptical), you can try a preset program to add variety to your workout and to get better results!

Alzheimer’s disease is a type of dementia that causes problems with memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to interfere with daily tasks. A family history of Alzheimer’s and increasing age are considered risk factors for development of Alzheimer’s disease, but they don’t always lead to memory loss or dementia. Lifestyle and environment seem to be more influential than genes for some individuals. There is growing evidence that, regardless of age, a healthy lifestyle promotes a healthy brain.

“I want to lose weight fast!” I hear this from many of our gym members. Everyone wants to lose weight quickly and easily, so my main weight loss advice is to do interval training and to eat right.

When I mention interval training many people still ask, “What is interval training?” Interval training is simply taking your workouts to a very high intensity, interspersed with intervals of a lighter activity or weight training activity.

Oranges are full of vitamin C and fiber, and, like bananas, their potassium content helps ease sore muscles. They taste great in a LiveRite shake, too! Try this super easy shake recipe for breakfast or for a post-workout pick-me-up.

Orange Creamsicle 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 lactose intolerant.)
3. Add 4 oz. orange juice (no sugar added) or 1 small orange (peeled and in sections).
4. Add 1 scoop of LiveRite vanilla shake mix.
5. Blend and enjoy!

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

Here are the nutritional facts on just a few of the types of candy you see around Halloween. Of course, avoiding sugary treats altogether is the best thing to do when you’re trying to lose weight. But if you MUST cheat, read the label first, and eat only 1 serving.

Snickers Fun Size

Serving size: 1 piece
Calories: 80
Fat: 4 g
Sugar: 8.5 g

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Want to fit into those skinny jeans?

Working the larger muscle groups of the upper and lower body burns more calories and fat during aerobic activity, during the work-out, during recovery, while at rest, even while you’re sleeping! These are the muscles of the chest and back in the upper body. In your lower body, the glutes (buttocks), quadriceps (front of the thigh), and hamstrings (back of the thigh) are technically your larger muscle groups. We recently covered the inner thigh, glutes, and outer thigh area. Today the focus will be on the front and back of the thighs, quadriceps, and hamstrings, respectively. When performed properly, some of the following movements will also engage the glutes, calves, and inner thighs.

T’ai chi, also called t’ai chi chu’an, is a form of mind-body exercise, originated as martial art in China. It utilizes slow, gentle movements along with deep breathing and relaxation in a graceful manner to build strength and flexibility.  Each posture flows into the next without pause, ensuring that your body is in constant motion.

T’ai chi has many different styles, such as yang and wu. Each style may have its own subtle emphasis on various t’ai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of t’ai chi.