Archive for the ‘Food & Diet’ Category

When it comes to weight loss, people often kill themselves with dieting or other severe restrictions.  Taking this approach in the long run will not only have damaging effects on your health but will also result in failure to achieve those desired fitness goals.

Keep it simple and painless.  The less complicated your efforts are, the more likely you will be able to maintain your progress.  Staying healthy should be your number one priority.  It is also important to make the necessary changes in your lifestyle in order to balance out your exercise and nutrition in the long run.  It doesn’t have to be difficult, but it definitely needs to be doable.

http://www.webmd.com/diet/ss/slideshow-no-diet-weight-loss

Cindy Lai Fitness

It’s been a challenge to get to where you are today with your busy schedules and personal lives.  Times never waits for anyone.   If you procrastinate too long in taking control of your mental and physical well being, your lifestyle will certainly suffer at some point.  Those of you who have worked very hard to make the necessary improvements, I applaud you for your efforts.  It is never easy to stay consistent and it does take a lot of hard work to become healthier.   Over time, you will learn to understand the value of doing so.   You will feel much better about yourself and become better equipped in handling the stress of daily life.  Balance is the key and is something we must always strive for.

Where is your balance you need to work on?  More exercise, healthier eating, less drinking, more sleep?  Take your pick and work on one small goal at a time.  Although new year marks the start of resolutions for most people, you should focus on a lifelong resolution instead.

Take the time to enjoy yourself during the holidays.  Have fun! Be merry! Relax and come back with renewed energy.  Let the stress and the negative elements of the year fade away while you adopt a positive attitude for a fresh new year.  Don’t be so hard on yourself and stop beating yourself up.  This does not accomplish anything and will get in the way of success for any goals you’d like to achieve.

Join Cindy Lai Fitness Boot camp after winter break (12/24-1/16) in helping you reach new fitness goals for 2012.  Anything is possible and dare to be better.  You all have the power within you to lead an improved lifestyle.  A healthier “you” is a happier “you.”  You’ve heard it all before, now why don’t you do something about it?  Get out of your comfort zone and join us for an encouraging and positive start to a healthier mindset.  I’ll be right there waiting for you…

Have a fabulous new year and let’s get ready to jumpstart 2012 with a positive outlook!

Cindy Lai Fitness

Please note JANUARY TO MARCH CLASSES ARE HELD IN THE FOLLOWING STUDIO LOCATIONS:

Tuesday Regular Boot Camp at 6:30 & 7:30pm:

Roy Arias Studios
300 west 43rd street between 8th and 9th avenue, Room 401A
(closer to 8th avenue).
Take the 1,2,3,A,C,E,N,R,W,S to 42nd Street Times Square or Port Authority

Thursday Regular Boot camp at 6:30 & 7:30pm:

Champion Studios
257 West 39th street, 14th Floor, Room #28
between 7th and 8th avenue (closer to 8th avenue)

Saturdays - Kettlebell Boot camp at 10am

(additional classes at 9am added as needed):

PMT Studios
69 W 14th Street #3
Close to 6th Avenue, Next to Red Mango
Take the F, V, L, 1, 2, 3, A, C, E to 14th Street and 6th, 7th or 8th Avenue

Monday kettlebell classes at 7pm are seasonal and will resume in the Spring

outdoors in the west village, tba.

Regular boot camp will go back outdoors to Central Park South and Columbus

Circle in the spring, tba.

Please complete the enrollment form and register on the class calendar online

to guarantee your spot.

Suscribe to the newsletter on the lower right hand corner of the home page for

all updates as well as fitness and nutrition tips.

During the holidays, it’s very easy to get caught up with all the festivities with work and family.  How can you stay lean and healthy without caving in to all your guilty indulgences? You have less time to commit to exercise and even less time to think or sleep nonetheless. Your stress levels are higher and your immune system is getting the best of you.  Is there hope?

Being fit and healthy is a lifestyle, not a temporary fix.  If this is important to you, you will make the necessary changes along the way.  We are all human after all and no one should expect to be perfect.  Sometimes it takes certain things to happen before an individual realizes he/she has the ability to take control of his/her life.  There is always something we can improve upon.  You should not wait only until the new year to accomplish those goals. This is a lifestyle change we are talking about.  Taking better care of yourself mentally and physically will lead to a happier and a healthier life in the long run.

For those of you who are having difficulty sticking to your goals or if you just need to tighten up your routine, here are some holiday tips to help keep you on track:

NEVER SKIP MEALS

This is the worst thing you can do to lower your metabolism.  When you don’t eat frequently throughout the day, your energy levels plummet as well as your blood sugar levels.  You put your body into starvation mode and your body goes after muscle for fuel.  As a result?  Not only may you feel sluggish or tired, but you may be gaining weight in the process instead of losing.

HYDRATE CONTINOUSLY

Drinking a minimum of 8-10 glasses of water a day not only promotes weight loss but keeps you from getting fatigued and tired as well.  Water is necessary to help your body absorb food better and to flush out waste products.  Don’t underestimate the power of water to keep you energized, healthier and leaner.

EXERCISE A MINIMUM OF 3X A WEEK

There are no excuses on why you cannot fit some form of exercise into your busy daily schedule.  You don’t need to go to the gym only to stay fit.  Walking to and from public transportation, up and down stairs, around lunch time, and in the hallways all adds up to being as active as possible when you cannot make it to class or gym.  Fitting in shorter workouts such as High intensity interval training, tabata workouts (http://www.cindylaifitness.com/2011/07/15/tabata-tomato-huh/) or kettlebell training from 4 minutes to 20 minutes will still help you stay lean and toned (along with the proper nutrition).  This can be done in the morning before work in the comfort of your own home or after work.

INDULGE WISELY

You don’t need to give up your favorite indulgences if you consume them in moderation. Severely restricting yourself of your favorite foods will only result in over bingeing later on.  The holidays are meant to be enjoyed but you don’t need to eat cake every day or drink yourself to oblivion.  Is it worth feeling awful the next day?  Continue to eat clean and balanced meals at least 70% of the time at minimum.  There’s no need to gorge yourself silly day after day. Your “cheat” meal will be that much more rewarding when you have worked hard to earn it.

STAY AWAY FROM EMPTY CALORIES

It’s very easy to fall into “the land of no return” with holiday parties, family gatherings and work events.  Planning and preparation should always be a big part of helping you stay on track.  Don’t look for excuses to go over the top.  Before you know it, those excuses can quickly pile up and take over your life if you let it happen.  Choose wisely and choose healthier options when it comes to food.  If you are a big drinker, pace yourself and drink a glass of water for every beverage.  This will help you feel fuller and you won’t be reaching for that 5th drink in the same hour.  Relax!

FILL UP ON FRUITS, VEGGIES AND FIBER

Following the previous tips, fill most of your plate up with wholesome fruits or veggies in addition to your lean protein to keep you fuller longer .  The other source of fiber comes from whole grains in complex carbs such as quinoa, brown rice, barley, etc. They are unrefined grains and contain important nutrients such as selenium, potassium and magnesium. and promotes healthy weight loss.

GO HAVE FUN!

Take advantage of winter activities such as skiing, snowboarding or snowtubing to take the edge off all the stress that you’ve been dealing with.  If that doesn’t suit you, find something that does.  Go for a hike if possible.  Dance to your heart’s content as this is an excellent way to let your stress wash away.  Do something you may not normally do nor have the time to.  Just stay off your tush as much as possible.

CATCH UP ON SLEEP

Last but not least, sleep is one of the most important and neglected factors to aid in rest and recovery as well as weight management.  Sleep deprivation will decrease your metabolism and sabotage your health as well as your waistline.  Aim to get an average of 7-8 hours a night.

These tips are nothing new but are commonly overlooked and neglected.  We get so overwhelmed and caught up in our daily responsibilities that our health and mental wellness can suffer.  Being happy and healthy is about learning how to have a more balanced lifestyle.  Nothing is ever easy and I can certain use improvement on some of these elements myself.  Acknowledge your weaknesses.  Don’t beat yourself up but take actions to improve upon those issues.  Don’t dwell on what you didn’t do, but focus on what you can do.  Every day is a new day.  So long as you work on consistency and balance, you can lead a healthier life in the long run.

When you learn to become more accepting of yourself and work towards self improvement, everything will fall into place.  Whether your goals for the New Year are to get into better shape, weight loss, tone up, or just to feel better, everything is within your reach.  This should not only be a new year’s resolution but a life “work in progress. ”

Enjoy the holidays with your loved ones and start the new year with renewed and refreshed energy.  Put the past behind you and work towards an improved mentality.  Come join Cindy Lai Fitness Boot camp starting January 17th for fitness and fun, calorie burning, sweat drenching workouts to kickoff 2012 the right way!

Don’t forget to complete the enrollment form and rsvp on the class calendar online to help you get started.

Dare to be better!

Best Wishes,

Cindy Lai Fitness

Thanksgiving is the time of year where we cultivate gratitude for all the good things we have been blessed with.  It’s a time of family and friendly gatherings celebrated by giant feasts.  It’s one of the biggest holidays celebrated in America and it marks the kickoff of nonstop festivities throughout the New Year.  This is also a vulnerable time when the holiday weight gain can start to creep up on you if you’re not careful.  Next thing you know, you’ve easily put on 10-20 unnecessary pounds.  But wait, you don’t need to let one day sabotage all your efforts!  All you need is damage control.  Here are 5 tips on how to have a leaner and healthier Thanksgiving.

1/EAT BEFORE YOU INDULGE

The biggest mistake many people make is that they will starve themselves all day for that big holiday meal.  Doing so will guarantee that you overindulge and over consume all those unwanted calories.  If you want to enjoy your thanksgiving meal and not feel like an overstuffed turkey, you need to eat a healthy and balanced breakfast (lean protein, complex carbs, good fats) and a balanced lunch or snack depending on what time your meal will be.  Never start on a completely empty stomach as any discipline you have may go out the door.  Having a light snack such as fruit or a handful of nuts before your actual meal will keep your hunger in check.

2/HEALTHY PORTION CONTROL

It’s easy to having several plates of mac’n'cheese, candied yams and mashed potatoes, but you already know you will blow up easily if you do.  Start with veggies on half of your plate. 1/4 of the plate should be filled with lean protein (turkey, ham, or vegetarian option) and the other 1/4 of the plate can be filled with your starch (mashed potatoes, sweet potatoes,etc.)  The more colorful your plate, the better.  Also, when you consume more nutrient dense veggies (cauliflower, brussel sprouts, broccoli, tomatoes), you will feel fuller due to the water content.  Take your time to chew your food.  Savor it and don’t eat until you’re completely full.  Go easy on the desserts.  Have a taste to satisfy your cravings but not the entire serving.

3/SUBSTITUTE UNHEALTHY INGREDIENTS WITH HEALTHY ONES

Traditional recipes call for everything from butter to cream and added sugars in every part of the meal.  Instead of using butter in mashed potatoes, use chicken broth instead and/or switch to sweet potatoes.  Instead of fried onions in green bean casserole, use toasted almonds instead.  Substitute sour cream dips with greek yogurt.  If you are eating turkey, trim the fat and get rid of the skin.  If you cannot eliminate gravy (made from fat drippings), go easy on it or substitute it with light cranberry sauce.  Instead of cooking the turkey in butter, use olive oil, onion, garlic and fresh herbs such as rosemary, sage and thyme.  You can still be creative without forgoing taste.

4/AGUA IS GOLD

The golden rule is to fill yourself up with as much water as possible throughout the day. Often times when people think they are hungry, they are actually thirsty.  In general, you should be drinking at least a minimum of 8-10 glasses of water a day.  Doing so can prevent you from overeating, staying learner and feeling fuller throughout your meal.  You can also control your drinking by having a glass of water for every glass of wine, beer or spirit that you consume.

5/EXERCISE, EXERCISE, EXERCISE!

This goes without saying.  You should always be earning your cheat meal.  If you haven’t worked for it, you are not worthy of it.  Just kidding…not really.  Exercising wisely and efficiently in combination with consistent healthy eating will yield you the best results for a leaner and fitter physique.  When it comes to the holidays you need a good game plan.  You don’t need to spend hours at the gym but you do need to put it at least minimum of 3 workouts that week if not more.  Since you want to thoroughly enjoy your cheat meal, be strict with yourself throughout the week and also eat clean meals.  That “cheat” meal will be so much more rewarding and something to look forward to.  Doing a combination of strength training and cardio, boot camp and/or kettlebell training for 10 minutes to an hour will help blast fat and keep your metabolism revved up.  For a quick workout, see my previous blog on the tabata method.

If you do not have time for a quick workout thanksgiving morning, make sure you exercise the day before.  On Thanksgiving day, move around as much as possible (get off your tush!) if  after your meal or go for a walk.  If stairs are available, you can walk up and down the stairs a few times to help food digestion.  Otherwise, get your workout on first thing next morning to get your metabolism back on track.

Everything is doable, but different things will work for different people.  Find what works best for you and stick with it!  It’s important to be healthy for life and not just for the moment.  Learning how to discipline yourself without severely restricting yourself will be the key in achieving successful fitness goals.  You don’t need to give up your favorite foods or indulgences.  Enjoy everything in moderation and become better and happier in doing so.

Have a happy and healthy thanksgiving to you and your loved ones.

Thank you for all your support and being the wonderful person that you are.  I am grateful to have touched your lives as you have touched mine and I look forward to being healthy with you for many years to come.

Cindy Lai Fitness

Need some help in cleaning up your eating?  Learn how to do so with a great teleclass given by Marissa Vicario, Integrative Nutrition Health Coach, details below.  Check out her website as well.  This is not to be missed!

Cindy Lai Fitness

Green Your Diet: Top Tips for a Plant-based Approach to Eating

Tuesday, November 15, 7 p.m. ET

From the comfort of your home or office (dial-in information provided upon registration)

Absolutely free! Registration required … sign up here.

What You’ll Learn:

• The obvious and not-so-obvious benefits of a plant-based diet
• Top tips and tricks for adding more plant foods to your diet
• Do’s and Don’ts for going meatless
• How to navigate restaurant menus and social situations

What You’ll Get:

• First-hand advice from a veteran vegetarian who has made every mistake in the book!
• Useful cooking, shopping and meal-planning tips
• Advice for making a smooth and easy transition
• Guidance on getting the nutrients you need to feel energized
• A booklet of easy and delicious recipes to get you started

This is a teleclass not to be missed… sign up here.

Can’t make it? No worries, we’ll record the call and send it out after, but it’s highly advised you attend in person.

Marissa Vicario

marissavicario@hotmail.com

Check out my web site at www.mwahonline.com

Follow my blog at http://whereineedtobe-marissarose.blogspot.com

Sign up for my monthly newsletter: http://eepurl.com/fWdZ

With the halloween festivities fast approaching this weekend, temptation is everywhere!  It’s fine to indulge a little but don’t go overboard.  Have fun and enjoy yourself.  If you do happen to go off the deep end, get yourself right back on track and in control of your health and fitness.  It is very easy to undo all the hard work you have been putting into achieving your fitness goals.  Don’t use any reason as an excuse nor pile up all the excuses to the point of no return.

Here are some “tricks” you can use to help you stay motivated:

Fit in your workouts the first chance you get.  It’s easier for most people to stay consistent in the morning and to get it out of the way.  For others it may be the evenings.  Either way, make the commitment and stick with it.

Train harder in a shorter workout.  Burning calories and building lean muscle does not mean you need to train for hours at end.  Sometimes, you can get a much better workout if you go harder and all out in a shorter period of time.  The key is to rest less and to keep it moving.  Incorporate sprints in between your strength training workouts for anywhere from 3-5 rounds.  This can also be in the form of jump roping, sprinting on a spinning bike, or rowing.  Get your heart rate up in a 30-60 second interval and rest for a similar amount of time in between.  If you are only doing cardio that day, go for longer intervals of 5-10 rounds before bringing your heart rate down a few minutes.  Then repeat again.  Otherwise, incorporate strength training exercises such as squats, pushups, pullups, dips, deadlifts in between your sprints or plyometrics (ie: jumping jacks, squat jumps, burpees, mountain climbers, etc).  Be creative and make a fun workout for yourself for at least 10-20 minutes nonstop.  You will have more power and can build more strength and endurance in a shorter period of time.

Eat clean, frequent meals throughout the day before your big indulgence(s).  Don’t starve yourself and think you will consume less calories overall.  This is one of the worst things you can do to your body.  Eating well balanced meals throughout the day will continue to rev up your metabolism and will also keep your blood sugar levels steady.  You will be less likely to binge on all the candy, treats, or alcohol being thrown in your face, and you will feel better in the end.

Treat yourself, but be good to yourself.  Moderation is key.  Allowing yourself to enjoy some of your treats will make it easier to stay motivated and disciplined.  We are not wired to deprive ourselves forever of all the guilty treats and pleasures.   Any time you severely restrict yourself when it comes to food, you will be setting yourself up for failure.

Hope you all have a happy and a safe halloween.

Don’t forget to earn your cheat meal!

Cindy Lai Fitness

I came across a great article which I think everyone woman can relate to when it comes to fitness and self-image.  Men can also benefit from this article as this will give them an understanding of what we go through and how we see ourselves in society.

Take a few minutes to read this article to help you understand you shouldn’t always be so hard on yourself.  Unfortunately, society places so much pressure on women to look beautiful from a physical standpoint, but what about the internal?  We are never satisfied with the way we look and some even strive for perfection except never to find it.  This may result in destructive behaviors such as bingeing and eating disorders.  Then, we beat ourselves up over it.  It’s a vicious cycle because nothing is every good enough!

Learn to love and respect yourself and you’re “uniqueness.” We all come in different shapes and sizes and all of us are beautiful in our own way.  You don’t need to look like a supermodel or actress to fall into this category.  Learning to become happy from within will go a long way.  Accept and embrace who you are as an individual and understand there is no such thing as perfection.  Set realistic goals for yourself and plan accordingly to accomplish them.

Becoming fit and healthy should be on everyone’s “to do” list.  Find what works best for you.  You are different from everyone else.  Never forget that and always remember you are an awesome and beautiful individual.

http://bodybuilding.about.com/od/womensfitnesstopics/a/motivatefemales.htm

Cindy Lai Fitness

Next time you pass these foods in the grocery aisle, add them to your shopping cart for a more nutritional boost:

Kiwis – contain more immune system strengthening vitamin C than oranges, grapefruits and strawberries.  Chop them up and add them to your greek or soy yogurt or to your salad.

Beets – contain folic acid which has been shown to lower levels of homocystein, an amino acid in blood linked to heart disease.  A Roasted beet salad with goat cheese and pine nuts is one of my favs. Or you can drizzle them with olive oil and place in the oven for approximately 30 minutes to an hour on 375 degrees.  Doing so will bring out their sweetness.  Another way is to have it as a juice along with your greens.

Pumpkin seeds –  are high in protein and rich in phystosterols – shown to reduce levels of bad LDL cholesterol.  Add them to your homemade trail mix or salad.

Bamboo shoots – high in fiber and low in calories, this veggie is packed with antioxidants that ward off free radicals that cause cancer.  Add them to your salads, soups and stir-fries.

Swiss chard – is loaded with potassium which helps to prevent muscle cramps by keeping your electrolytes in balance.  Prepare in garlic and olive oil for a tasty side dish.

There are a variety of nutritional boosting foods we have easy access to.   We often tend to eat the same things over and over again so spice it up sometimes.  Take advantage of foods that are in season and add some color to your plate to avoid boredom.

Bon apetit,

Cindy Lai Fitness

Summer has come and gone but it only seems like it arrived yesterday!  It never seems long enough and it passes all too quickly.  Many of you have been taken advantage of outdoor recreational activities due to the nicer weather.  Sure, it’s always easier to get moving and get out of the office when the weather is great.  Soon the cool, crisp air will take over but this doesn’t mean that all that hard work and effort you put into a healthier lifestyle will be lost.  If you haven’t been trying, now is the perfect time to make a change. Here are some things to think about:

1/What improvements can you make?

The change of season should motivate you to change your mindset and help you re-evaluate what you need to improve.  Is weight loss or toning an issue? Low on energy? Depressed? Perhaps you need to tone down on all the over socializing and incorporate some days of exercise instead. Maybe you need to shake up your routine and stop doing the same things you have been doing for months.  ie:  balance your program with strength training as well as cardio, add flexibility work to prevent injuries and improve your fitness level, more core strengthening, etc.  Or, you may need to improve your diet with more whole grains, good fats, veggies or lean protein and cut down on salt, sugar and excess calories.

2/Plan ahead

I believe one of the biggest reasons why people fail in their fitness goals is because they don’t plan nor prepare for them.  You have enough to worry about when it comes to work and your personal lives.  Why add to your stress level?  If a healthy lifestyle is in important to you, then you should treat it as such.  It is just as significant as your job and your family. If you are not healthy in mind nor body in the long run, how long would it take before you fall apart one day?  It is always easy to make excuses so put them behind you.  Schedule in your workouts a minimum of three times a week whether it’s before, during or after work.  Prepare your meals ahead of time or know exactly where you will get them from.  Running around like a chicken without a head won’t be beneficial to you in your busy day.

3/Try something different

Do you find yourself stuck at the gym using the same machines and doing the same boring routine?  Change it up!  Exercising is about getting out of your comfort zone in order to raise your fitness level.  If you are serious about this, you need to challenge yourself as much as possible.  Take a class, plan a race or an obstacle course (Join me Saturday 9/24 in Staten Island for a kickass obstacle course http://www.spartanrace.com), go for a hike, try a trapeze course or whatever your heart desires!  Exercise should also be fun so pick something you’ve always wanted to try and just go for it!

4/Buy new gear

You have been wearing that same t-shirt, pants and sneakers a few months too long.  Believe it or not, buying yourself some new fitness gear can also help you feel more refreshed and ready for new changes.  The same way you have been repeating that routine forever, wearing the same clothes all the time may lead you to feel stuck as well.  Change the stale energy by freshening up your wardrobe.  It’s psychological and something as simple as this can make a big difference.

Balance is the key to a healthier lifestyle and a happier mindset.  The great thing about the change of season is that it can inspire or motivate you to make improvements in all aspects of your life.  Prepare ahead of the time so that the winter blues do not get the best of you.  You may have more time now as you may not be going on so many vacations or to your beach house but that does not mean you slack off either.  Either way, there is always time to be healthier. You don’t need to be perfect, you only need to make room for improvements.

Cindy Lai Fitness

The end of summer is approaching and all those excuses have pile up left and right.   It’s time to let go of them and freshen up for the fall.  Here are 10 easy ways to get re-motivated and to re-energize your lifestyle for the better.  Keep it simple and keep it consistent.

http://www.webmd.com/balance/good-life-health-well-being-9/fitness-exercise

Cindy Lai Fitness