Author: Allie Y.
Running can be boring; 15 minutes on the treadmill sometimes feels like hours! My trick? Making sure I have the perfect playlist that will keep me motivated throughout my exercise. Here are a few of my favorite songs to play during a long cardio workout:
"Walking on Sunshine" by Katrina and the Waves
This one is an oldie, but goodie. I always play it at the end of my workout because when I want to quit I need an upbeat and happy tune to keep me going.
"The New Workout Plan" by Kanye West
It’s like having Kanye as your personal trainer encouraging you to "…get those sit-ups right and work that tummy tighter."
"Diva" by Beyonce
There is nothing like a positive and strong affirmation to motivate you through a tough exercise. I am a Diva!
If you are making a playlist and you’re not sure where to start check out iTunes . You can download compilation workout CD’s that fit your musical taste. Also, make sure you update your playlist, even your favorite songs can get old if you are listening to them every time you hit the gym.
Tuesday, March 2, 2010
Sunday, February 28, 2010
Interval Training
Author: Allie Y.
Yesterday, Rob from North Loop Fitness introduced interval training into our workout. Interval training is when you vary your training intensity, alternating short, fast bursts of intense exercise with slow, easy activity. The Lola Red ladies hoped on the exercise bikes at the end of our workout and cycled for 30 seconds at a fast speed and 30 seconds at a very slow speed for about 5 minutes. My legs felt like Jell-O® when we were all done! According to About.com’s section on Sport Medicine , interval training helps prevent injuries, strengthens the cardiovascular system and burns more calories than slow endurance exercises. This type of exercise can be applied to your favorite cardio workouts, some common interval training workouts include:
- Stair climbing
- Sprint drills
- Jump rope (my fav!)
- Cycling
Keep in mind, interval training is tough and you will be sore afterward, make sure to stretch to ensure muscle recovery.
Wednesday, February 24, 2010
Traveling? Bring Your Own Healthy Snacks
Author: Allie H.
I am traveling this weekend and I don’t want to be tempted to eat Cinnabon at the airport. My two-hour flight usually turns into six hours of waiting with layovers. I always get hungry and healthy options are usually very limited overpriced at the airport.
To save money and stay healthy I came up with some healthy snacks to stash in the carry-on.
· Water: Buy it after the security checkpoint to take onboard. Dehydration can cause or exacerbate hunger, jet lag, and fatigue.
· Cereal: Kashi or Cheerios are both portable, low-calorie choices.
· Beef jerky: Especially if you're a low-carb fan!
· Fruit: Apples, pears, and grapes are durable, and almost any other fruit can be stored in a container.
· Rice cakes: Be selective, since calorie and fat content vary widely.
· Energy bars: Although they tend to be high in calories and fat, they are generally better than a slice of pizza or a candy bar at the airport.
· Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese are all great options for sandwiches on the go.
· Soy chips: These are yet another portable, low-cal, high-fiber snack.
The next time you travel try bringing some of these yummy snacks! Make sure to check with the Transportation Security Administration for the latest in-flight rules on bringing food and water.
I am traveling this weekend and I don’t want to be tempted to eat Cinnabon at the airport. My two-hour flight usually turns into six hours of waiting with layovers. I always get hungry and healthy options are usually very limited overpriced at the airport.
To save money and stay healthy I came up with some healthy snacks to stash in the carry-on.
· Water: Buy it after the security checkpoint to take onboard. Dehydration can cause or exacerbate hunger, jet lag, and fatigue.
· Cereal: Kashi or Cheerios are both portable, low-calorie choices.
· Beef jerky: Especially if you're a low-carb fan!
· Fruit: Apples, pears, and grapes are durable, and almost any other fruit can be stored in a container.
· Rice cakes: Be selective, since calorie and fat content vary widely.
· Energy bars: Although they tend to be high in calories and fat, they are generally better than a slice of pizza or a candy bar at the airport.
· Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese are all great options for sandwiches on the go.
· Soy chips: These are yet another portable, low-cal, high-fiber snack.
The next time you travel try bringing some of these yummy snacks! Make sure to check with the Transportation Security Administration for the latest in-flight rules on bringing food and water.
Tuesday, February 23, 2010
A Weightloss Haiku
Author: Allison D.
Have no time for lunch
I'm hungry and want to feast
This is no diet plan :(
Monday, February 22, 2010
Advice from the Biggest Loser's Resident Badass
Author: Becca B.
I am a big fan of the Biggest Loser. I find it very inspirational even though I used to watch it while lying on the couch and eating ice cream ( I'm sadly 100-percent serious about this fact). Part of why I enjoy the show so much is one of the trainers, Jillian Michaels, who's a real hard-ass. I even do her On Demand workouts which give me an awesome workout in only 20 minutes. I recently discovered an article that addresses the challenges and excuses I face when it comes to an overall fitness and nutrition plan. Here are some of the highlights:
Excuse: I have zero time to exercise!
Jillian says: I feel your pain- my life is crazy too, but good for you habits are the last thing that should go. If you don't take care of yourself, you'll have less energy to be that supportive person in your loved ones' lives.
Becca says: This is probably my biggest excuse because I work long hours and when I'm finally done at the office; the last thing I want to do is bust my butt at the gym. One great motivator I learned is to only allow myself to watch as many minutes of TV as I work out that day. That means watching my guilty pleasure shows like Kell on Earth and Project Runway on the treadmill.
Excuse: The cookies in my cabinet are calling me!
Jillian says: I don't keep junk in the house or let waiters bring bread to the table. I have no discipline so I protect myself from temptation.
Becca says: I have zero willpower and want to eat what I want, when I want it. It definitely helps to not have junk food in the house or only allow myself to buy one treat on every shopping trip. Lately it's been white cheddar popcorn, which isn't even that bad for you!
Excuse: I start off Monday with the best intentions, and then life takes over and I flake on my workouts.
Jillian says: Set a daily or weekly target and reward yourself every time you meet it. I get my eyebrows done or download songs from iTunes.
Becca says: This is another place I struggle, but I've found success by making it a mandatory part of my routine like kickboxing class every Monday at 5 p.m.- no exceptions. It only takes 30 days to make or break a habit.
I am a big fan of the Biggest Loser. I find it very inspirational even though I used to watch it while lying on the couch and eating ice cream ( I'm sadly 100-percent serious about this fact). Part of why I enjoy the show so much is one of the trainers, Jillian Michaels, who's a real hard-ass. I even do her On Demand workouts which give me an awesome workout in only 20 minutes. I recently discovered an article that addresses the challenges and excuses I face when it comes to an overall fitness and nutrition plan. Here are some of the highlights:
Excuse: I have zero time to exercise!
Jillian says: I feel your pain- my life is crazy too, but good for you habits are the last thing that should go. If you don't take care of yourself, you'll have less energy to be that supportive person in your loved ones' lives.
Becca says: This is probably my biggest excuse because I work long hours and when I'm finally done at the office; the last thing I want to do is bust my butt at the gym. One great motivator I learned is to only allow myself to watch as many minutes of TV as I work out that day. That means watching my guilty pleasure shows like Kell on Earth and Project Runway on the treadmill.
Excuse: The cookies in my cabinet are calling me!
Jillian says: I don't keep junk in the house or let waiters bring bread to the table. I have no discipline so I protect myself from temptation.
Becca says: I have zero willpower and want to eat what I want, when I want it. It definitely helps to not have junk food in the house or only allow myself to buy one treat on every shopping trip. Lately it's been white cheddar popcorn, which isn't even that bad for you!
Excuse: I start off Monday with the best intentions, and then life takes over and I flake on my workouts.
Jillian says: Set a daily or weekly target and reward yourself every time you meet it. I get my eyebrows done or download songs from iTunes.
Becca says: This is another place I struggle, but I've found success by making it a mandatory part of my routine like kickboxing class every Monday at 5 p.m.- no exceptions. It only takes 30 days to make or break a habit.
Wednesday, February 17, 2010
Having a Ball!
Author: Allie Y.
Last Saturday the Lola ladies got the opportunity to learn the basics of ballroom dancing at Dancer’s Studio in St. Paul. It was like our own little version of Dancing with the Stars featuring Gordon Bratt, dance instructor extraordinaire, and three local ballroom pros as our partners. To mix it up a bit, Alexis brought Chris Reuvers from myTalk 107.1 to twirl and tango along with us. We learned four styles of dance: fox trot, tango, samba and swing. Being new to the ballroom dance world I decided to look up some fun facts about each of the ballroom styles we learned. Did you know that…
Fox trot: The original name of the fox trot was the "bunny hug" and the most popular fox trot song is "Rock Around the Clock" by Bill Haley and his Comets.
Tango: There are more than 10 different styles of the tango
Samba: Samba music features Brazilian musical instruments with names like the Tamborim, Chocalho, Reco-reco and Cabaca.
Swing: Swing dancers are often referred to as "Jitterbugs".
Despite the fact that I towered over everyone in my heels (I’m 5’11 without them), Chris is rhythmically challenged and none of us had any ballroom experience, we all made a pretty good first showing on the dance floor. My favorite style was swing because Gordon took the lead I felt like a real ballroom star!
"You are the picture, and I am the frame," said Nic, Allison’s extremely dapper partner. "Let me show you off."
I don’t think I was a very graceful picture, but I tried! The Lola Red ladies had an amazing time at Dancer’s Studio, we will definitely be back!
Last Saturday the Lola ladies got the opportunity to learn the basics of ballroom dancing at Dancer’s Studio in St. Paul. It was like our own little version of Dancing with the Stars featuring Gordon Bratt, dance instructor extraordinaire, and three local ballroom pros as our partners. To mix it up a bit, Alexis brought Chris Reuvers from myTalk 107.1 to twirl and tango along with us. We learned four styles of dance: fox trot, tango, samba and swing. Being new to the ballroom dance world I decided to look up some fun facts about each of the ballroom styles we learned. Did you know that…
Fox trot: The original name of the fox trot was the "bunny hug" and the most popular fox trot song is "Rock Around the Clock" by Bill Haley and his Comets.
Tango: There are more than 10 different styles of the tango
Samba: Samba music features Brazilian musical instruments with names like the Tamborim, Chocalho, Reco-reco and Cabaca.
Swing: Swing dancers are often referred to as "Jitterbugs".
Despite the fact that I towered over everyone in my heels (I’m 5’11 without them), Chris is rhythmically challenged and none of us had any ballroom experience, we all made a pretty good first showing on the dance floor. My favorite style was swing because Gordon took the lead I felt like a real ballroom star!
"You are the picture, and I am the frame," said Nic, Allison’s extremely dapper partner. "Let me show you off."
I don’t think I was a very graceful picture, but I tried! The Lola Red ladies had an amazing time at Dancer’s Studio, we will definitely be back!
Tuesday, February 9, 2010
CONFIDENTIAL: The SECRET Fat Loss Formula
by Rob Duggan, North Loop Fitness
Notice that I didn’t say, "weight loss formula"? That’s exactly right. The reason, well, it’s really very simple… When an individual focuses his/her efforts on the sole purpose of weight loss, many negative things can happen. The trainee inevitably ends up losing a lot more muscle than fat and consequently halting the metabolism to a snail’s pace, preventing the body from burning its fat reserves. This is also really bad for your body, especially if your goal is to build a lean, tight and toned body. Not to mention you’ll be weaker than ex-Senator John Edwards’ chances of ever occupying public office again. Talk about the most ineffective strategy ever on trying to improve your body composition! But wait! I do have some good news for you…here it is, my friends - the big secret is, well, there really is no secret at all! Yeah, yeah, I know, you probably started to get all excited about the next gadget that promises instant gratification in this fitness industry full of gadgets and quick fixes. Seriously, I have something better; something that will actually work IF YOU PUT IN THE WORK.
Build MUSCLE. Yes, that is my big secret. Well, just one of them anyway. So etch this mantra into your mind, please and repeat after me: "muscle tissue is AWESOME." Say it under your breath. Ok, now louder. No, Seriously, do it. Perfect, thank you. Now, let me explain.You need to understand that muscle burns calories 24-7, 365…that’s powerful. This means that the more muscle you have, the more calories you’ll burn and the leaner you will become. Oh, and when I talk about building muscle, I’m not talking about becoming the steroidal hulk of a moman (man or woman..sometimes you can’t tell!) you see on fitness magazine covers – I’m talking about healthy, lean muscle that will make you feel great about how you look. (It goes without saying that being responsible with your food choices and getting some form of cardio (more on cardio next time!) is important too.)
Another great thing about building muscle in your fat loss efforts is that as you start to lean out, your body will have more shape and tone to it. After all, that is what most everyone wants, right!? This is a very basic version of all the physiology involved in this whole process, but do you really want me to ramble on about the science involved? Only Stephen Hawking would listen..and that’s only because I would disable his wheelchair. Don’t worry, building muscle works to help you lose fat. Here are some points to remember:
1) Train with FREE-weights and bodyweight exercises 3 times per week. Mix them together.
2) Do two high-intensity cardio days and two longer, lower intensity days of cardio per week.
3) Learn how to position your body and lift correctly. Form and technique!
4) Eat clean, natural food and increase your protein, fiber and fish oil intake.
5) Cut out all processed (dead) food. It causes inflammation in the body.
If this makes sense to you and you want to give it a legitimate shot, do this first: Take a tape measurement right around your belly button and love handles. Write down the measurement in your workout/nutrition journal. You have one, right? Next, weigh yourself and write that number down next to your tape measurement and date it. In 30 days from that date, take the exact same two measurements and compare. If you are extremely diligent in following a solid plan, you should see some results. The real nice results will start to happen in your second and third 30-day blocks. Do three in a row. Take the same measurements and make any necessary adjustments.
There are no gimmicks or short cuts friends - just plain ol’ hard ass work in the gym!
Make it happen,
Rob Duggan
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