Go Figure: Personalized Fitness Training

Barefoot Running

Chelsea — Wed, 23 Feb 2011 18:37:39 +0000

There is a new craze of barefoot runners that insists it’s the best way to go. I admit myself that running barefoot feels surprisingly nice, but is it safe. The research shows that most peoples stride changes when running with shoes, and without shoes. With shoes, and a cushy heal, most people stride longer landing on the heels and possibly creating injuries in the long run. With barefoot, the stride shortens, and forces a lighter step landing on the fron of the feet. When you jump off of anything you don’t land flat on your feet, or on your heels which would hurt, likewise when you run you need to athletically land on the fronts of your feet. So the question is not really shoes or barefoot, but rather if your stride is correct. If you ever experience discomfort from being barefoot, have your shoes handy, and always have fun!

Kung Pao Shrimp

Chelsea — Tue, 22 Feb 2011 05:03:04 +0000

A Twist On The Traditional Chinese Preperation, And Far Less Salt Than Takeout!

You’ll Need:
1- Tbsp low-sodium soy sauce
1/4 – Cup orange juice
2 – Tbsp red-wine vinegar
1 1/2 – cornstarch
1/2 – Tbsp sugar
1 Tbsp olive or Coconut oil
4-5 small dried red chilies,
or 1 – Tbsp red chile flakes
2 – cloves garlic, minced
1 1/2 – Tsp fresh grated ginger root
1 – large red bell pepper,
seeded and chopped
1 – lb medium to large shrimp
peeled and deveined
1/2 – cup roasted unsalted

How To Make It

1: Combine the soy sauce, orange juive, vinegar, cornstarch, and sugar in a bowl. Set it aside.

2: Place a wok or large stainless-steel pan over high heat and add the oil. When the oil is lightly smoking, toss in the chilies, scallion whites, garlic and ginger.

3: Stir-fry for 30 seconds, until the garlic and scallions are fragrant (but not brown or burned). Next add the bell pepper and cook for another minute, stirring constantly with a metal spatula. Then add the shrimp and peanuts, and cook until the shrimp just turns pink, about three minutes.

4: Stir in the sauce and cook just long enough for it to thicken and form a light sheen around the shrimp and vegetables, about 30nseconds.

5: Serve over a scoop of brown rice, sprinkled with chopped scallion tops and nuts. Makes 4 servings.

PER SERVING:
360 calories, 34 grams (g) protein, 16 g carbohydrates (3 g fiber), 1×9 g fat, 380 milligreams sodium.

TIPS

-Boost flavor by using one of the following three tasty variewties: Sweet Maine shrimp, red shrimp from North Carolina, or Alaska spot prawns.

-Scallion greens are best for garnishing a dish or tossing in late in the cooking process. Scallion whites are used like onions, to build flavor from the start.

-A small amount of cornstarch in essential in chinese cooking. It thickens sauces and heps them cling to vegetables and proteins making dishes more flavorful.

Seven Business Secrets

Chelsea — Tue, 22 Feb 2011 04:02:02 +0000

I too have a business mentor, after all- all business’s have a “back office” and in order to succeed like the best of them I have to learn from the professionals, not just hit the gym. I’ve always been an advocate for keeping your eye on a leader so as to better reach your own goals, and for me, one of my business mentors is Ali Brown, a FORBES woman and marketing professional. Turns out she takes some nuggets of wisdom from the fitness family too. Here’s what she has to say in a recent FORBES Woman article:
7 Business Lessons I Learned From Fitness Fanatics
Can I share a secret with you?
Many years ago, I almost chose a career in fitness. In my 20s, I modeled for Reebok and even had a spot appearance inIronman magazine, made it to the final round for hosting a fitness TV show, and I moonlit as an aerobics instructor and personal trainer for several years while I figured out how to get out of my day job in publishing.
Today, as an entrepreneur, I still make time for my health. And I’m lucky to live close to the most famous gym in the world: Gold’s Gym at Venice Beach, California. When I moved here to L.A. from N.Y nine years ago, I joined Gold’s immediately just for the thrill of it. On a daily basis, I was surrounded by bodybuilding legends like Lou Ferrigno and various men named “Gunther,” athletes like Kobe Bryant and Lisa Leslie, and celebs like The Rock. The place was a circus, and I enjoyed the entertainment factor.
As I got to know several of the fitness pros, I came to realize they can teach us a lot about business success. And while now I’m lucky enough to have an exercise studio in my beach home, I still love dropping by Gold’s once in a blue moon. Since spring is around the corner, and I’m sure we could all use some motivation, here are 7 lessons we can all learn from.
Because fitness success is surprisingly like business success. Hear me out…
1. Hang around those you want to be like.
Fitness pros from all over the area come to the Venice Gold’s because it’s the home of bodybuilding. I knew a few bodybuilders who drove almost an hour each way just to work out there. Sure, they could have exercised at their neighborhood health clubs, but instead they made the trip to their Mecca every day through the mess of Los Angeles traffic.
Why? They know that when you hang around people who are doing what you want to do, you automatically have a much greater chance of success. The furious energy at Gold’s is undeniable as soon as you walk in the door. You’re surrounded by world-class competitors, gold medalists, and celebrities. It’s not only motivating and inspiring, but there’s a wealth of knowledge surrounding you as well.
It’s said you become the average of the five people you are around the most. Who are YOU hanging around? (Think about it.)
2. Consistency is the key for long-term success.
Fitness pros know that a body is built over a long term. And even if they take some time off, they’ll bounce back quickly because of all the training they’ve done over the years. It’s called “muscle memory”—your body remembers your shape and snaps back into place once you get back in the game.
In the same way, our clients and customers have “marketing memory.” That is, as long as we’re in front of them on a regular basis, they’ll remember who we are—even if we take a break. (Just don’t take too long of a break, or they will forget about you fast!)
It’s about consistent persistence. Never giving up, and always keeping at it.
3. Ups and downs are a part of the process.
Fitness pros know that success comes in cycles. They can’t be 100% on all the time. In fact, it’s physically damaging for them to be working at full force more than a few times every year. They know their limits, and they push them, but they don’t break them.
Business has cycles and seasons as well. And so do economies. It’s a proven pattern throughout the ages and in all our world’s history. So embrace it. And know if you’re having a winter, your spring is around the corner.
4. Hard work is part of the game.
Fitness pros don’t wake up and say, “I don’t feel like working out today.” They just do it. It becomes part of their schedule, part of their life. And that ensures their success.
How many of us secretly wish our success would be handed to us on a silver platter? I’m all about attracting success on whatever level we can, but let’s realize there is work involved. It’s attraction plus ACTION. I teach entrepreneurs I coach to make the hard work as enjoyable as possible by making it as fun as possible. A simple example: One of my clients had to return 20 important phone calls that she’d been putting off. I suggested she make her calls from the beach since she lived nearby. She loved the idea, and the change of environment alone made this previously unpalatable task more pleasant.
5. Model others who are already doing what you want to do.
Fitness pros don’t try to invent their own training programs from scratch. They look at what the top competitors are doing, and they do the same thing. From weights to cardio to diet, they’ve got it down to a precise formula.
Don’t reinvent the wheel when there are others who are already racing along. Find other business models that are similar you want to do, and look at what’s working. Don’t copy what they are doing exactly, but see how you can incorporate those proven pieces into your plan while maintaining your unique edge.
6. Hire a mentor, coach, or consultant for faster results.
I don’t know of any champion who got to where they are alone. Every fitness competitor hires a trainer or coach who has been there before and can walk them through every step of the way. Does this cost them a lot of money? You bet. But they don’t look at what it costs. They look at what it’s WORTH. They’re fast-forwarding their success, and that is priceless.
I know many entrepreneurs who have wasted thousands, tens of thousands, or hundreds of thousands of dollars on marketing, programs, and training that got them nowhere or pointed them in the wrong direction. Don’t make that mistake. I’ve been there! Stop struggling and invest in someone—a mentor, coach, or consultant—to show you how to build your business right the first time.
7. Show off what you’ve got!
You can be sure the fitness pros here in L.A. aren’t meek about their successes when they are in the gym. They show off their hard work with outfits that emphasize their assets. (Oh, the costumes I’ve seen…)
Even if you don’t have it all (yet), show off what you DO have. What are your product or service’s best assets? Strut your best stuff and toot your own horn. You’re doing the world a disservice if you don’t let us all know what you and your business can offer.

Strengthen Your Grip

Chelsea — Tue, 22 Feb 2011 02:53:03 +0000

-Thicken Bars
Wrap a towel around the spots where you grip the barbells and dumbells, and then perform a normal lift. The increased diameter forces you to work harder to grip the bar, building your forearm and hand muscles.

-Dangle Dumbbells
Grab a pair of dumbbells by their ends, using the heaviest weight you can hold for 60 seconds. To make it harder, perform an arm curl.

-Pinch Plates
With one hand, hold two light-weight plates down at your side, pinching them together with your thumb and fingers. Without moving your upper arm, bend your elbow and curl the plates as close to your shoulder as you can. Slowly lower them. Do 10 Reps, and switch hands.

Music For Your Figure

Chelsea — Mon, 21 Feb 2011 01:10:36 +0000

it’s nice to have some tunes for all to listen to. I hope you enjoy the selection, and that it brings some fun.

Teenage Dream by Katie Perry
Human by The Killers
Your Love Is My Drug by Kesha
Secrets by One Republic
Overtime by The Fray
Hips Don’t Lie (feat. Wyclef Jean) by Shakira
She Wolf by Shakira
Apologize by One Republic
Colorblind by Counting Crows

Recover Quickly!

Chelsea — Sat, 19 Feb 2011 01:53:33 +0000

A hard workout requires a smart recovery plan. First, rehydrate, eat some protein and carbs, and try these.

-After a Run-
Do This: Soak waist-deep in an ice bath for 10 minutes.
Why: Ice baths (a cold shower or ice pack can help too) can help reduce swelling and inflammation that may be caused by micro-tears in muscles. When you get out, red blood cells warm your legs aiding in healing.

-After a Hard Ride-
Do This: Put your feet up, at least as high as your heart.
Why: Gravity will move fluids from your legs to the rest of your body. Also researchers in Canada discovered that massaging muscles after a tough workout can actually inhibit blood flow.

-After a Long Swim-
Do This: Press your palms and forearms against each side of the door frame, elbows bent 90 degrees. Take a step forward to stretch your chest. Hold for 20 seconds.
Why: Swimmers anterior muscles tend to tighten. This stretch can combat that stiffness.

by, Chelsea Duchene

Gluten-Free Fruit Muffins

Chelsea — Fri, 18 Feb 2011 07:15:08 +0000

Gluten-Free Fruit Muffins

2/3 cup brown rice flour
2/3 cup white rice flour*
1/4 cup potato starch
3 tablespoons tapioca flour
1/2 teaspoon salt
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
2/3 cup rice milk
1/3 cup applesauce
3 tablespoons baby food prunes
2/3 cup fruit sweetener
1/2 teaspoon vanilla extract
1/2 cup ground flax seed
1/2 medium banana
1 1/2 cups blueberries**

1. Preheat oven to 375°. Lightly coat cups of a 12-cup muffin tin with canola oil.
2. In a large bowl, combine flours, salt, baking powder and cinnamon and mix well.
3. In a blender container combine rice milk, applesauce, pureed prunes, fruit sweetener,
vanilla extract, ground flax seed and banana and puree in blender until mixed well,
about 30 seconds. Pour into dry ingredients and mix well. Fold in blueberries until
evenly distributed.
4. Fill muffin tin cups 2/3 full and bake for 20 to 25 minutes or until golden brown.

Makes 12 muffins, each containing approximately:
170 calories
35 gm. carbohydrate
3 gm. fat
0 mg. cholesterol
3 gm. protein
142 mg. sodium
3 gm. fiber

Cook’s Note:
Frozen apple juice concentrate can be substituted for fruit sweetener in this recipe
.

Honey Mustard Salmon

Chelsea — Sat, 22 Jan 2011 19:49:48 +0000

Honey Mustard Salmon with Roasted Asparagus This hearty dose of omega-3’s scores big with the pickiest eaters You’ll need: 1 Tbsp unsalted butter 1 Tbsp brown sugar 2 Tbsp Dijon mustard 1 Tbsp honey 1 Tbsp low-sodium soy sauce 1 lb. asparagus, trimmed 2 Tbsp olive oil 1/4 cup freshly grated parmesan salt and pepper to taste 4 Salmon fillets (6 oz. each) Secrets of the Asparagus Hunt Pick it: Buy asparagus thats bright green and firm, with unopened tips. Store it: Wrap the ends in a damp paper towel, and store it in the fridge in a ziplock bag. Prep it: Bend each stalk like a twig. The woody portion should snap off at just the right place. No cutting needed. How to Make It: Heat the oven to 400 degrees F. Combine the butter and brown sugar in a bowl and microwave until the butter and sugar have melted together, about 30 seconds. Stir in the mustard, honey, and soy sauce. Toss the asparagus with 1 tablespoon of the oil, the parmesan, and some salt and pepper. Place the stalks in a baking dish and roast until they’re al dente, 10 to 12 minutes. Meanwhile, heat the remaining tablespoon of oil in an ovenproof skillet over high heat. Season fillets with salt and pepper and add them to the pan, flesh side down. Cook them until browned on one side, 3-4 minutes. Then flip them, brush on half the honey mustard, and place the pan in the oven. Bake until the salmon is firm and flakes easily( but before white solids begin to form on the surface), about 5 minutes. Remove the fillets from the oven and brush them with more honey mustard. Serve the salmon with the asparagus. Makes 4 servings. Per Serving: 360 calories, 38 grams protein, 17 grams fat, 550 milligrams sodium – You can also enjoy asparagus raw. Use a vegetable peeler to shave slices, and toss them with parmesan, olive oil, and lemon juice.

Bridal Boot Camp

Chelsea — Sat, 22 Jan 2011 19:43:33 +0000

There is a Bootcamp for almost any occasion. There is a Bootcamp for your occasion. Stop waiting, your worth it!

Check out this Bootcamp Quickie

Boot Camps Available

Chelsea — Wed, 12 Jan 2011 08:33:06 +0000

Join The Fun!

There’s always fun to be had with a group and a goal. Join one of many Boot Camps and trim down while getting great ideas for home. No excuses, you’re worth it!