Fall is here, which means cooler weather, back to school, and…pumpkins!

Did you know that pumpkins are actually great for you? It’s true! They are loaded with carotenoids, the pigments responsible for the pumpkin’s deep, rich orange color, which is also found in other vegetables like winter squash and sweet potatoes.

Deep orange-colored foods also contain high amounts of beta carotene, a key nutrient that becomes vitamin A. Powerful properties of beta carotene include:

• antioxidants that help protect body cells from damage
• protection against cancer and heart disease
• strengthening of immune system
• promotion of healthy vision, bones, and skin

How can you work pumpkins into your healthy diet without consuming lots of sugary pumpkin pie? Stay tuned, and we’ll tell you!

If you didn’t make it to last week’s online Women’s Weight Loss Chat, we hope you’ll join us at the next one. In the meantime, you can read below the highlights from last week, when Dr. Emily and trainer John Chung were on hand to field questions about working out.

Questions about Gym Equipment

Q: What execise machine makes you lose weight more–treadmill or elliptical?

Dr. Emily Splichal: I think the biggest thing to remember is that it’s not the equipment but the way you use the equipment that makes you meet your fitness goals.

John Chung: Yes, Emily is right. Also, it’s wise to choose a machine you like better and maximize it!

Q: I was doing hamstring curls on the machine, and it bothers the back of knees. Is that weird?

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.

Firm, toned inner thighs are every woman’s dream! The inner thigh is a common problem area for many of us. Often, concerns seem to range from one end of the spectrum to the other. Some women complain that the inner thigh area is flabby, while others wish their thighs wouldn’t rub together. I hear these complaints often from new members who are embarking on a new fitness routine and from those who have lost weight but want to sculpt those last vestiges of a once-larger lower body. Even women who are seasoned exercisers are unsure of the proper way to target this hard-to-tone area. Rest assured—it can be done! Armed with the right knowledge and skills, you can achieve firm, toned inner thighs! Though genetics determine the basic structure of your lower body, we can achieve amazing results with what has been naturally endowed to us.

As we mentioned earlier this week, studies show that women who work out with a friend are more likely to go to the gym and, consequently, get better, faster results. So we’re giving away two free 3-month memberships to Lucille Roberts–one for you and one for a friend!

Even if you and/or your friend aren’t members of Lucille Roberts, you can still enter the contest. All you have to do is leave a comment, below, telling us who your workout buddy is–and then make sure your workout buddy leaves a comment, too, naming you as her workout partner.

Don’t have a friend that you already work out with? Now’s the time to find one!

We’ll choose one pair of friends at random to receive 3 months of free membership–for each of you!–at the Lucille Roberts gym of your choice. The winners will be announced one week from today.

Good luck!

Did you know that your weekly Yogatone class or personal trainer session may be doing more for your brain that your biceps?

As we age, an area of our brain called the hippocampus shrinks a little bit each year, causing age-related memory impairments. Interestingly, a study by the National Academy of Sciences found that older adults who exercised regularly actually gained hippocampus volume. Participants in this study exercised for an hour a day, 4 times per week, and were able to increase their hippocampus mass by 30%!

Are you a student? Hit the gym the day of your next exam! Even just 30 minutes of vigorous aerobic activity will increase blood flow to your brain, which will improve your concentration and memory retention.

Or, you can try one of the brain-boosting classes at Lucille Roberts–HIIT, Triple Fat Burner, and Turbokick are great options!

Got a question for Dr. Emily? Email her: Emily@LucilleRoberts.com

Breakfast is the most important meal of the day! It breaks your fast from the night. Eating breakfast will get your metabolism going and get you started for the day. As busy as we are, we must always make time for breakfast! Here is one of my favorite guilt-free breakfasts that gives me energy and gets me going!

Join us tonight from 8pm-9pm for our weekly Women’s Weight Loss chat online. Dr. Emily and trainer John Chung will be there to answer all your questions about weight loss and fitness. Log in on this page: http://stanzr.com/lucilleroberts

You can use Twitter, Facebook, or LinkedIn to sign into the chat. Best of all, it’s free! See you there!

We are so happy to have found Violet Love headbands! They are super-soft, stylish, comfortable, and they WORK!

If you’re like us, then you know how it feels to have sweat dripping down your face mid-workout. It gets in your eyes and stings! Even though sweating is great for us, let’s be honest: when it’s running down your face, it kind of feels gross. And all too often, workout headbands are either headache-inducing, ineffective, or…well…dorky.

Problem solved!

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.