Dear Get Fit members,I almost forgot to prepare the newsletter today! Nancy and I had way too much fun at the Poker Run 5K this morning with our friends...then I started preparing for my sold out ChiRunning workshop tomorrow. I get so excited and can't wait to help 12 new people learn to run the right way. It sounds crazy but the goal is to learn to run by using your leg muscles as little as possible ;) If you use your leg muscles less, you're less likely to get injured and you'll have more energy! I have a few free clinics coming up (see side of newsletter) and the 5/23 class already has 3 people signed up!
Another great way to learn is via the new ChiSchool. Check it out...only 7.95 a month but that offers expires on 4/22!
Have an amazing weekend!
Your Friends in Fitness,
Lisa, Nancy & Robin
P.S. If you are using a Fitbit or Jawbone (or want to) check out my blog post below. Why not join my Krowdfit team and possibly win money for doing the things you are doing already?! I won $5000 last year!!
5 Things to do NOW to get ready for Bikini season
Spring break has come and gone and summer now looms on the horizon…and with it that dreaded moment when you’ll find yourself shopping for a bathing suit. Don’t fret, if you act now there’s still time to tighten up before hitting the beach.
Do these 5 things NOW to quickly get yourself into bikini shape…
1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when preparing to shimmy into a bathing suit. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2. Add five Minutes: Each week, between now and your beach debut, we want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.
3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier, more radiant, and sexier in that bikini.
4. Eat low Carb (after 4pm): One of the easiest ways to drop a few inches around your waist before the warm weather hits is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.
5. Train with Us: If you’re not yet one of our beloved clients, then now is the time. We’d love to get you into beach season shape, and to give you the foundation that will keep you lean and healthy for life. Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.
Lose Fat While You Sleep
One of the easiest ways to speed up your metabolism, and increase your fat burning, is to get at least eight hours of sleep each night. We know that it’s not always easy to get a full night’s sleep, but the benefits are quite worth it. While you sleep your body works to restore itself, a very important process that assists with your fat loss efforts. Now go to bed already!
Cajun Veggie Chips
Here's a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you're able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week.
Here's what you need:
- 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)
- Sea salt
- Cajun spice
- Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper.
- Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice.
- Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!
One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein
Motivate your friends, family and co-workers!
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Blog: My Running Story
It’s been awhile since I’ve promoted Krowdfit
…mainly because I wasn’t really crazy about the Body Media device they used AND because you had to download your info every night rather than it being blue tooth and giving immediate feedback…WELL THAT HAS ALL CHANGED
and it couldn’t be easier now to be a member. As I’ve stated before, there are no gimmicks to this. I won $5000 last year (read that blog post
or watch my 1 min video
keeping in mind this was with the old Body Media device) and half the people on my team have won anywhere from $75-$250 for sleeping, taking steps and logging their food.Continue reading here.......
Thanks to One Accord for hosting my ChiRunning workshop!
Experience Manual Physical Therapy
First let me say that I'm very excited to be finally taking part in one of your workshops! I've been wanting to for some time but the timing never seemed right.I just started training for the Boston marathon last week so seems like the perfect opportunity to get professional advice.
So yes I do run.I started running on a regular basis in 2011 and completed my first Phoenix marathon in 2013 at 50 years old. I missed BQing by 6 minutes so last year I trained harder and qualified:) Unfortunately,I was diagnosed with a tibial stress fracture in July. I worked out as much as I could. I swam when on crutches and used elliptical and bike when I was finally off them. I also started lifting a bit. Found out at the same time that I have osteoporosis.The reasons I run are too numerous to list but mostly for personal satisfaction and peace of mind. I'm a little more obsessive than a recreational runner but certainly not going to win any big awards:)I did read most of the ChiRunning book a year and a half ago but got frustrated trying to figure out form by myself. I was a fairly healthy runner at the time so set it aside.Coming back into the sport after 5 months off I now know I need help. I'm running 5 days a week with minimal tibia pain but still worried I won't make it all the way to Boston.I found your site through a google search. I have been receiving and enjoying your newsletters for quite some time.
Hope I didn't give you too much information:)
Looking forward to the workshop next week!
Kim's email before taking ChiRunning on 1/16/15
Good Morning Lisa!
I've been thinking about the questions that you asked for a few days. There was so much information presented and it takes awhile to sink in:) I thought at first that what I liked the most was being able to see what was wrong with my form and ways to improve it but as the days went by I have realized something even more "run altering". You taught me to be more mindful in my running. More present and conscious of what my body was doing and how it was feeling. Trying to recover from a tibial stress fracture has been so difficult especially with The Boston marathon hanging over my head. I haven't always been the most confident person and failing just shy of a goal would just have reaffirmed my lack of faith in myself. So I was cranking up the tunes in my ears,running the same routes at the same times of day all in the name of getting the miles in. Since attending your workshop,I have unplugged. My Nike app is still keeping score:) but silently in my pocket. I have changed up the time I leave a bit and started running around the beautiful fountain park here and greeting people again. That was one of the things I loved about running here when we first moved to Fountain Hills. I'm rediscovering my love of running and as a byproduct not the goal,getting the training miles in. I'm slowly incorporating the changes in form and have found the chirunning app very helpful to stay focused on my core and alignment. I have a long way to go in correcting my form but luckily no time limit to get it done. As you have said it's all about progress.
I want to thank you so much for not only all the great information but the wakeup call. You are a wonderful instructor.It's very apparent that you truly believe in what you're teaching and that you love seeing people progress and discover just how awesome running and accomplishing goals can be.
You'll be seeing me again:)
Kim's email after taking the workshop on 1/16/15
The Running University
ChiRunning/ChiWalking Master Instructor
Fit To You
Itsy Bitsy Workout
Strength training that engages both upper & lower body simultaneously, resulting in a higher calorie burn, more work done in less time, and an emphasis on not only strength, but also balance, coordination, and control over your own body.
164 to 321
4 of 5
Low Impact, Strength Training, Toning
Fun, Fitness Activities...
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