Source: peggyparks.files.wordpress.com

It’s funny, when meet new people and they hears that I am a personal trainer, the next few minutes usually involves my new friends apologetically explaining why they are not currently exercising enough, why they can’t keep weight off, or why they are about to munch on the unhealthy party food wherever we happen to be, which I don’t mind and happily answer any questions or give advice.  But I find it funny because what they don’t realize is that even as a person who lives a pretty healthy lifestyle, I also believe in moderation.  I have definitely been known to enjoy a slice of pizza or glass of wine or bowl of ice cream every once in awhile.   Or munch on a bowl of chips and guacamole at a party.  But…for the most part I eat a healthy diet of lean protein, whole grains and fruits and veggies. I stay away from pre-packaged foods and watch my sugar and fat intake.

One of my favorite things to do is have people over for dinner at my place.  What is better than great food, great wine and great company? So when I have my friends over for dinner I take the night off and don’t worry so much about what I am eating.

Lasagna - source: dallasnews.com

And I don’t always cook low-cal low fat dinners – this last weekend I had a great time with my pals over a home-made lasagna.  However, I also tried this new recipe which I found in Shape Magazine.  It is quick and easy,  low in fat, high in protein and completely yummy!  Enjoy

Whole-Wheat Crostini with white beans

Serves 2

Prep time: 5 minutes

Crostini - source: 4.bp.blogspot.com/.../s320/crostini.jpg

Total time: 15 miutes

2 tablespoons olive oil

1/2 cup chopped onion

1/2 cup low sodium chicken or veggie broth

1 15-ounce can white beans, rinsed and drained

salt and freshly ground black pepper

1/4 cup chopped fresh parsley

zest of 1 lemon

8 slices whole-wheat baguette, toasted

2 plum tomatoes, cut into 8 slices

1/4 cup pine nuts, toasted

1. Combine olive oil and onion in a medium skillet.  Saute over medium heat for about 5 minutes or until onion is tender.
2. Add rosemary, broth and beans to the onions.  Simmer gently for another 5 minutes or until broth is reduced and thickened.  Remove from heat and season to taste with salt and pepper, if desired.
3. Fold in parsley and lemon zest.  Top each baguette slice with a tomato slice and 2 tablespoons of the bean mixture.  Garnish with pine nuts and serve.  – Kyle Shadix, RD

Serving – 4 crostini

252kcal, 9g fat, 1g sat fat, 32g carbs, 11g protein, 8g fiber, 137mg calcium, 4mg iron, 43 mg sodium

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After my yoga class on Sunday night I determined I need a taste of my own medicine!  I absolutely love yoga and have been faithfully practicing for about 5 years. 

However, I admit, I haven’t been consistent over the last few months.  Between purchasing a condo, the holidays and work I just don’t seem to have enough time in the day.  I became a victim of all those excuses I always scold my clients for – “you have to make health a priority in your life an carve out time for yourself” I always say.  And I particularly emphasize stretch and flexibility! And for me personally, that means at least one yoga session per week, a chance to get stretched out, refocused, rebalanced and relaxed.  Well, about halfway through my class on Sunday, the first class I’ve taken since around New Years,  I realized I was hurting!  My hips and legs were tight, my shoulders ached and I was sweating like nobody’s business!  And today, almost two days later, every muscle in my being hurts!  Clearly I need a dose of my own medicine.  I  need to get back on track and back to my normal routine.  No wonder I feel tense and tight and my shoulders feel like they are hitting my ears.

The point of this story?  Everyone gets a little off track once in awhile.  Sometimes we need a gentle, or not so gentle, reminder about what is important, and that no matter how hectic life is you must take those precious moments for your own health.  You will be a better mother, wife, friend, employee, and in my case, trainer.

Want to try yoga?  My favorite OC studios are:

Yogaworks ~ serving all of OC ~ www.yogaworks.com

Triad Yoga ~ Newport Beach ~ www.triadyogaca.com

And for the absolute best yoga apparel, check out Lululemon in the Spectrum ~ www.lululemon.com

Think yoga is just about wacky chanting and stretching?  Check out these master yogis:

http://www.youtube.com/watch?v=lmOUZQi_6Tw

http://www.youtube.com/watch?v=cd_eTupTCbI

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Last week I chatted with many clients about their nutrition strategies for Super Bowl Sunday.  It seems to have become a national holiday in America, and also seems to be an excuse to pack away as much junk food and alchohol as possible for many people.

My Stance on Guacamole

Guacamole – this seems to be the food of choice at most Super Bowl parties.  Did you know that in 2002 the California Avocado Commission projected that 13.2 million pounds or 26 million avocados will be consumed Super Bowl Sunday, mostly in the form of guacamole? That’s enough dip to cover the Louisiana Superdome football field, end zone to end zone, waist deep in guacamole (approximately 40 inches)! I mean, that’s just crazy!

Source: http://www.allbusiness.com/agriculture-forestry/agriculture-crop-production/5850617-1.html

Many people I talk to argue with me over guacamole and avocados…because it is a healthy fat right?  Well, right, it is considered a “healthy fat.”  But what exactly does that mean?  And what makes healthy fat healthy?  And does this give you license to consume an entire bowl of guac at a party (I am sure you can guess my answer to this question)?

Good vs. Bad Fats

People need fat in their diets.  Fat is important to proper cellular function, insulates the nerves, helps lung function, cushions internal organs and provides energy.

Simply put, “Good” fats include monounsaturated and polyunsaturated varieties – these are liquid at room temperature and include:

Monounsaturated Plant oils like canola oil, peanut oil, and olive oil.

Avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated Sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish

Good fats are considered beneficial because people who follow a diet primarily using monounsaturated fats have been found to be at lower risk for cardiovascular disease.  And omega-3s, found in polyunsaturated fats, are anti-inflammatory and have even been found to decrease risk of depression and dementia (http://www.helpguide.org/life/healthy_diet_fats.htm).

“Bad” fats include saturated and trans fats.  Saturated fats are usually solid at room temperature and primarily come from animal products.”Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers – and very bad for you.”  Trans fats are found in prepackaged foods, baked goods and processed foods.  Saturated and trans fats raise LDL cholesterol levels, which increase risk of heart disease.

Trans fats are bad because “A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. No amount of these trans fats is healthy – if your diet doesn’t contain enough good fat, your body will use the deformed trans fats instead, which could possibly contribute to major health risks from heart disease to cancer.”

Most fats are composed of a mixture of the types of fats, so you want to be aware of how much of each type you are consuming.
Source: http://www.helpguide.org/life/healthy_diet_fats.htm

So it is obvious that the body needs fat, and if you are going to choose a fatty food, it is better to choose one that contains “healthy” vs. “bad fats.”

However, it is important to remember that FAT IS STILL FAT and an important part of a healthy nutrition plan is to limit your fat intake in general.  The US government recommends that you consume no more than 30% of your total daily calories from fat:

Recommended Daily Fat Intake

Source: http://www.infoplease.com/ipa/A0922553.html

So, what about that guacamole you want to eat because it is “healthy” fat?  According to WebMD.com, a medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger!  And if you are following a 2000 kcal/day diet, that is almost half your allotment FOR THE ENTIRE DAY! So just because avocados contain a healthier fat does not mean that you should consume them high quantities.    Just like everything else, moderation is key.  And if weight loss is your goal, be aware of the total fat you are consuming each day.

WebMD.com states that a recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories.  So, choose wisely, choose carefully…enjoy the occasional avocado but just don’t finish off a bowl of guac the next time you are at a party!

Source: http://www.webmd.com/diet/features/avocado-advantage

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So excited to announce the following new classes at Synergy Health Performance in Lake Forest!

Mondays 6 – 7pm Boot Camp

Thursdays 6 – 7pm Spin

Thursdays 7 – 8pm Yoga

Saturdays 7 – 8am Boxing

Saturdays 8-9:30am Spin & Zen

And don’t miss our first “Mystery Workout” Sunday February 28th!

Contact me for details and to register for classes:

Erica@DrivenFitnessNow.com or 909-728-0590

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Last Sunday my colleagues and I had the best time leading 30+ people through a morning jam packed with fitness classes. Spin + Boxing + Boot Camp  + Yoga  + yummy  breakfast! We had so much fun teaching the classes.  Thanks to all who attended – we hope you had a great time too!  We received such positive feedback I am putting additional extravaganzas on the schedule – two more this year.

Keep your eyes open for the new classes opening at the Lake Forest location beginning in February.  Until then keep up the good work!

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“If a man knows not what harbor he seeks,
any wind is the right wind. ”
-Seneca

At the beginning of the year, I asked many of my clients to submit 3 wellness goals for 2010.  Lots of people have goals in their lives, but do they achieve them?  Many people intend to set goals but never get around to doing it.  Or, their goals are fuzzy and ill-defined, making it practically impossible to reach them.  Follow these steps to reach your goals in 2010 and beyond:

Be SMART

Source: www.happyhousewivesclub.com/…/smart-goals.jpg

SMART is a great acronym to use when developing your yearly goals:

S = “Specific”  Most of my clients say weight loss is one of their goals.  But “weight loss” is an enormous category.  What kind of weight loss do you want to achieve?  Do you want to lose 5 pounds?  5% body fat?  Pick a more specific target.

M = “Measurable” Pick a goal that you can measure. If you can’t measure it how are you going to achieve it?  For example – I want to lose 20 lbs is an easily measurable number.

A = “Attainable” Make sure you pick something you are capable of achieving in your current state and with your current resources.  If you decide running a marathon is your goal – do you have the time necessary to train for it?  Choosing an attainable goal will ensure you do not get discouraged along the way.

R = “Realistic & Relevant” Choose goals that are realistic, again attainable, and relevant to your life.  Don’t choose a marathon if you absolutely hate running and have no desire to do it.  Running isn’t relevant to your life.  However, if you really enjoy cycling and you want to be able to cycle with your significant other, maybe your goal should be to complete a local cycling race instead.

T = “Time-Sensitive”  Don’t just say “My goal is to lose 20lbs.”  Put a deadline on it!  How much time do you want to give yourself to lose 20lbs?  Most experts agree that 1-2 lbs per week is a safe weight loss goal.  Calculate the time frame and adjust your goal to say “I want to lose 20lbs in 15 weeks.”  Placing a deadline on your goals will help you continually move forward and avoid stagnation.

http://www.topachievement.com/smart.html

Develop a Road Map ~ When I asked my clients to submit 3 goals to me, I also asked them to then list 3 more specific strategies for achieving each of those goals.  Breaking larger goals into smaller tasks will make them feel less overwhelming and will give you a method for reaching success.

Put Pen to Paper ~ Finally, write them down!  Goals are easily swept under the rug if they are not visible.  The first step is to actually get them on paper.  Once you write them down.  Post them where you see them on a regular basis so they stay fresh in your mind.  And review your goals weekly, monthly or even daily to ensure you are on the right track.  I practice these methods myself.  I have very specific goals for my life and my own business.  At the beginning of the year, I write down my goals for the next year as well as the next 3 and five.  I then develop more specific goals for each quarter to help me reach my larger, more lofty ambitions. I then review them weekly to make sure I stay on track and don’t lose sight of the things I want to accomplish.

So take a few minutes to choose your SMART goals for 2010 and use the strategies suggested to help move you along the way.  Good luck!

Erica

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  Driven Fitness Extravaganza

 Come try a sampling of the new classes Driven has to offer and our new space!  1.5 hours of motivating workouts focused on boosting cardio and achieving results…

 When: Sunday, January 24th

(Regularly $30 per person)

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Last week was a bad week.  Most of you know only the “happy go lucky” Erica.  However, even us normally perky fitness people find that life sometimes happens and we feel a little blue.  Now, when I get bummed out I could sit on the couch and zone in front of reality tv, gorging myself on Trader Joe’s Jo-Jos (anyone who has tasted the vanilla bean variety will know what I mean).  But I tend to choose a different route.  When I am stressed or upset or melancholy, or if I need to work out a problem in my life…I run.  Nothing clears my mind like a good long run, pounding out my aggression on the pavement next to the beach, ipod blasting away (I shared a few songs from my current playlist below).  I can go miles and miles until my head is empty and I feel refreshed and recentered.  My 10 mile training run last Sunday provided just such an opportunity to lift my spirits and remind me what I love in life.

I wasn’t always a runner.  Growing up I took years and years of dance classes – we are talking 13 years of tap (you should see my “shuffle ball changes”), 5 of jazz and bits of ballet (only because my teachers told me ALL respectable dancers take ballet).  In high school I gave up dance for cheerleading and swimming.  But I hated, absolutely HATED running.  It wasn’t until I got to college that I started taking short jogs here and there.   But my running passion didn’t truly develop until I became a personal trainer.  Training hours are tough – I have always been a group exercise person but unfortunately most group ex classes happen during my busiest training hours.  So, I started running.  I can run anywhere at any time.  And it’s cheap – you just need to invest in a good pair of shoes and off you go.  Now, multiple half marathons, 10ks and 5ks later, if I miss a weekly run I feel grumpy, disappointed!  I miss the fresh air and the solitude and the chance to be just one person taking in the sights and sounds of the beach or the woods around OC.

Now,  I am not suggesting everyone go out and become a crazy runner.  What I am suggesting is that you find an activity you enjoy, one that can become your stress reliever and give you a little mental freedom.  It won’t just benefit your body but your mind and soul as well.

A few songs off my current playlist:

“No One” Alicia Keys

“Beautiful” Eminem

“Empire State of Mind” Jay-Z

“Red High Heels” Kelly Pickler

“That Kind of Day” Sarah Buxton

“Crank That” Soulja Boy Tell “Em

“It Happens” Sugarland

“Stronger” Kanye West

“7″ Prince

“Footloose” Kenny Loggins

“8 Mile” Eminem

“Flat on the Floor” Carrie Underwood

“Gunpowder and Lead” Miranda Lambert

“Pretty Vegas” INXS

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If you have ever trained with me or taken one of my classes you have probably noticed we rarely do crunches. Yet open any health and fitness magazine and you see this exercise demonstrated time and again.  So why do I not utilize this exercise more often?  The fact is, I don’t like them.  And here’s why:  most people spend all day sitting at a desk in front of a computer.  Are you sitting up nice and tall, shoulders rolled back, head held high?  Of course not!  You are probably like me – the longer you sit the more you slouch.  The shoulders roll forward, the spine sags and effectively you are in a perma-crunch.

Source: www.dizzy-dee.com/health/straighten-up

So why would you go to the gym and simply exacerbate the problem by doing crunches, which pretty much reinforce that position for your spine and anterior (in the front) ab muscles?  Your core actually contains 27 muscles and includes not only your typical “6 pack” abs, but also muscles in your pelvic floor and back.  Most people need exercises to strengthen these underutilized muscles and stretch the front of their body, including muscles in the stomach and chest.  Try adding these exercises to your routine for a well-balanced core:

The Plank – Planks are one of my favorite exercises.  Not only do they challenge almost all the muscles in the body, there are countless variations, including twisting planks and side planks, that you can perform to make them more or less difficult for your ability:

Plank

Cobra/Back extension – Use this exercise to strengthen the muscles along the spine.  The most important part is to really turn your palms outward pointing your thumbs toward the ceiling and opening the chest:

Cobra

Bird Dog

Situp – I am a fan of the good old-fashioned situp.  You have to be able to sit up from a laying position in everday life so it is a more functional exercise than a crunch and takes your body through a fuller range of motion.  Find a partner and add a medicine ball with a ball pass for added difficulty:

Sit up

Bridge – Like the plank, there are many variations of hip bridges to help strengthen the glutes, hamstrings and lower back muscles:

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Don’t Miss Our December Events…
Join Driven Fitness for a few events to keep you fit and healthy through the holiday season and into the new year. We hope to see you there!
Erica
Roselius
Driven Fitness


Holiday Hike
Sunday, December 6
Top of the World ~ Laguna Beach ~ 9:00 - 11:00am
Start December off on the right track with our holiday hike! Explore beautiful Top of the World in Laguna Beach and then enjoy a yummy breakfast with the Driven Fitness family.
$10 per person for breakfast
RSVP to Erica no later than Friday, December 4

erica@drivenfitnessnow.com

*Trail – West Ridge Trail, Moderately difficult, approx. 4 miles
*Family, friends and dogs welcome

Yoga Boot Camp
Sunday, December 13 ~ Thurston Middle School ~ Laguna Beach ~ 9:00 - 10:00 am
Join us for a unique blend of boot camp and yoga in a beautiful setting overlooking the Pacific Ocean.  Adam will take you through a 30 minute butt-kicking boot camp, followed by 30 minutes of yoga with our newest instructor, Stephanie Donlon, to relax the mind and body. 
$15 per person in advance
$20 on-site
RSVP to Erica no later than Friday, December 11

erica@drivenfitnessnow.com

CHECK OUT OUR PHOTOS FROM HOOLA HOOP CAMP!

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