Tag Archives: Diet

Rise Nation

Angelenos love crazy diets and new workout regime’s.  Each new trend has to outdo the next.   So naturally, Rise Nation has taken the torch to create a true full body 30 minute workout on a machine called the Versaclimber. Up for the challenge?  You will burn up to 800 calories per 30 minute session and you can see the difference yourself after 3 classes.

The Founder, Jason Walsh created rise Nation to bring his signature cardio workout he uses with his celeb clients like Bradley Cooper and Emma Stone to the masses.   Walsh says the Versaclimber mimics our bodies instinctual ability to climb (from our toddler days) which reinforces good alignment.

I experienced the class for myself, and it was by no means easy, but the payoff is that you don’t have to dedicate a full hour to a class while still achieving optimal results, burning the maximum energy (aka more calories).  Where else are you going to kill 800 calories in 30 mins?

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Training For That Little Sparkly Dress

Although the joy of this seasons indulgences were overwhelmingly satisfying, New Years Eve is right around the corner.  Our waist line will be screaming in that Little Sparkly dress come time for the ball to drop. Good thing  a month is plenty time to get back to our old self of Christmas’ Past.  Naturally, we went to an expert, Franci Cohen a NYC certified fitness trainer, nutritionist and exercise physiologist. Here are her top tips for getting back to tip top shape in less then a month:

Strength with Cardio

For most, weight-training and cardio exercise are two separate events. However, mixing strength exercises with a cardio interval, like a 30 second sprint, will boost the metabolism and growth hormones.

 Go Compound

Try multi-joint or compound exercises that engage multiple muscle groups at the same time. Replace isolated exercises, which only focus on one muscle group at a time, with movements like the squat or deadlift to burn more calories and increase your metabolic rate.

 Train Like an Athlete

Huge biceps look great, but are unlikely to contribute to overall health. Instead of training like a bodybuilder try exercising like an athlete. Include plyometrics, kettlebell swings and sprints in your training plan to add intensity and variety to workouts while improving overall fitness.

 Go Heavy

Lifting heavier weights for less repetitions helps to build strength and shed fat. Start with a weight that is manageable for 15 reps. Then add weight over time to find a weight that is doable for eight to ten repetitions. Remember, always practice perfect form, and try to work for an extra rep before calling it quits.
 Bring a Friend

Working out with a partner improves results and makes the going-to-the-gym experience a more enjoyable one. Having a partner to provide encouragement during workouts can help you get the most out of a workout. And when you have someone relying on you to do the same, it makes you accountable and more likely to show up for workouts.

 Don’t Train, Compete

Turn workouts into a competition with yourself of a workout partner. Join a sports league, play pick-up basketball or sign-up for a 5K. Or create your own challenges in the gym by completing a circuit workout as fast as possible, pushing the pace and intensity.

Write it Down

Record the exercises, sets and repetitions performed during workouts. Keeping track of goals and progress will reveal what you have accomplished and where you can improve. With that knowledge on hand, it’s then possible to structure workouts that play to your strengths and improve weaknesses.

 Hydrate

Be sure to drink plenty of water during workouts and throughout the day. Heading into a workout dehydrated takes its toll on muscles, motivation and energy levels. Drink up and train hard, then don’t forget to refuel with food and water after workouts to promote recovery.

Top Healthy Must Haves For the Winter Months Ahead

Winter may be cold and dreary, but that doesn’t mean that you have to pack on the pounds to keep warm.  After all, the Summer quickly reappears and what will you do when you find yourself jet setting to a Caribbean adventure?  This is why we are so grateful that  Sara Siskind, Certified Nutritional Health Counselor and  founder of Hands on Healthy gives Markit Loved her top items to stock up on during the Winter Months.  Heres what you should have in your Pantry:
1. Coconut water is a great natural water that is lightly flavored, low in calories and contains numerous nutrients including electrolytes like magnesium, sodium, potassium and calcium. You can drink it on its own and it doesn’t require refrigeration which is perfect for your pantry. I love to use it in smoothies or with oatmeal to add a naturally sweet taste.

2. Setton Farms Pistachio Chewy Bites are my favorite pantry snack staple that not only tastes great but are full of nutrients as well. Containing pistachios, cranberries a touch of sea salt and agave nectar, Pistachio Chewy Bites are naturally gluten and dairy free with no added preservatives or additives. Providing the perfect balance of carbohydrates and protein these snack bites keep your energy sustained throughout the day.

3. Rolled Oats are a naturally gluten free whole grain for anyone who has gluten sensitivities. Rolled Oats have a long shelf life and are filled with fiber to help aid in digestion and keeping you full. They also provide an excellent source of carbohydrates and have been proven to lower cholesterol. Rolled oats do not have to be cooked in order to be eaten. My favorite rolled oat recipe is Overnight Oats- 1/3 cup rolled oats, 1 cup of almond milk or coconut water, 1 1Ž2 tablespoons chia seeds and a handful of berries or dried fruit with a dash of cinnamon. Leave in your fridge overnight and enjoy.

4. Apple Sauce is one of my favorite pantry staples. With a creamy and sweet texture, this snack comes in handy as a satisfying healthy comfort food during the winter months. Loaded with vitamin C and fiber, apple sauce boosts your immune system and helps to keep you full. I recommend buying the organic individual serving size that you can leave in your pantry and not worry about waste. They come in all sorts of varieties varying from sweet to tart. The choice is yours!

5. Nut Butter- Peanut butter has been known as the go-to nut butter, however now you can find pretty much any of your favorite shelled nuts or seeds made into a butter. Just a small amount (no more than 2 tablespoons per day) packs enough protein, healthy fat and fiber into your meal. With an extended shelf life this is the perfect pantry staple. You can shmear it on a cracker, add it to a smoothie or eat it straight off the spoon. Remember to watch for added sugar and salt and stay clear of low fat versions as they add in fillers to replace the heart healthy fat.

6. Dried Fruit- There are so many varieties of dried fruits to choose from that provide a nutritional punch of vitamins and minerals and fiber. Although my second choice to fresh fruit due to lack of water, dried fruits are nonperishable and serve as a convenient sweet, healthy snack. Make sure to read labels and watch for any added sugar. My top picks are ones loaded with the most fiber such as dried figs, apricots, and peaches. They keep you full and help slow down the absorption of sugar.

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Sleep More to Get Skinny?

Taking care of the inside is just as important as taking care of the outside.  Thats why, every week we will be bringing you some expert advice from Dr. Jeanne Wilson and Holistic Nutritionist Heather Wilson from East West Essentials.

Our bodies pull in toxins from the food we eat and the environment around us every single day. And while it is ideal to cleanse your body about four times a year with the East West Essentials Optimal Cleanse, there is also a trick that can help detoxify your body all year long. And it’s easy! Here’s all you have to do: Go to bed by 10:30 p.m. and make sure that you sleep in the dark.Yes, that’s it! This time is key to a successful sleep, which in turn allows the liver and other organs to fully detoxify the body and improve hormonal balance

In Chinese Medicine, we know that the liver cleanses the blood between 1 and 3 a.m. and you must already be in a deep sleep before 1 a.m. to get the full detoxification benefits of the liver energies.  Sufficient rest at the right time and following the body’s natural circadian rest rhythms of sleeping when dark and up with the light is essential for healthy metabolism – and a healthy metabolism helps control weight gain!

Maintaining natural rhythms of sleep and natural light and dark sleep patterns are essential and powerful for controlling your hormone levels.

So… did I just say that getting a good nights sleep at the proper time and observing the light and dark natural patterns of a natural environment (this means no TV or computers, rather a real “nighty-nite, lights off” just go to bed routine) will help you lose weight (especially if you are on a diet program) and make you feel emotionally better (improve anxiety and irritability as well as reducing PMS symptoms in women) and become a happier human being?

Yes, I did.

My best to you! –Dr. Jeanne Wilson