Always be aware of your posture!  Correct standing posture is: Stomach in, Chest up, Shoulders back and Knees soft.

Stomach in:  What does that really mean?  This means that you should pull your abdominal muscles into your spine.  Think about introducing your belly button to your spine, this has to be practiced as many people will associate sucking in air to pull their stomach in and that is NOT correct.  Practice by placing your hands just below your umbilicus.  Try feeling the muscles move inward as you purposely pull them in.   This should be practiced in both standing and sitting positions.

Chest up:  Think about elevating your breast bone.  Just by imagining you are lifting your breast bone up, your chest will rise, thus creating a more erect stance.  This too, should be practiced while both sitting and standing.

Shoulders back:  When standing or sitting for that matter, most people have forward rounded shoulders.  This occurs, as many of our daily activities are in front of us, creating tightness in our chest muscles and weakness in our upper back.  To improve this imbalance, pull/pinch shoulder blades together without drastically moving your shoulders/ arms.

Knees soft:  When people stand, they tend to “lock” their knees.  This “locking” position creates a hyper-extension of the knee joint, which puts additional stress on your knee ligaments and your back.  A “soft knee” creates a small, un-noticeable bend in the knee.   Practice by standing purposely- pull your knees all the way straight so they “lock” then relax the joint just enough to “unlock” the knee.  This position is a “soft knee.  Standing in line is a great place to practice and master this skill.

Remember for pain-free exercise:

• Use slow and controlled movements
• Start slow and GRADUALLY increase activities
• Avoid high joint stress movements
• Vary the routine
• Muscles soreness the next day is normal…joint pain is NOT
• Exercises should NEVER increase pain
• The Arthritis Foundation states, pain that does NOT relieve itself within 1 hour is an indication that the exercise session was too intense

Posture Modifications are necessary when posture effects normal position and can create other challenges/pains if not corrected.

Every effort should be made to correct postural challenges before initiating exercises.  It will not only reduce overall pain, but will also re-educate the body as to what “normal” is and the body will learn to adjust to the new corrected alignment.

Use of pillows, towel rolls, etc. can be used to help improve postural deficits.

How To Do A One Arm Row Correctly

Exercise Instructions:

Setup for the one arm dumbbell row:  Grab a flat bench and set a dumbbell or kettleball on the left hand side at one end. Position yourself on the left side of the bench with your right knee and right hand resting on the bench using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight, engaging the scapula. This is the starting position for the exercise. Slowly pull the dumbbell up as far as possible, exhaling through your mouth.  Pause and squeeze your shoulder blades together, then slowly lower the dumbbell back to the starting position, inhaling through the nose.  Repeat for desired reps.

Tips:

Your shoulder blades should be pulled back throughout the set. Do not let the working shoulder drop down at the bottom of the movement.  Keep your entire torso fixed-naval pulled back toward the spine and back flat.   Pull the weight straight up while keeping your elbow tucked in.

 Check out the rest of the exercise pics by clicking here or on the photo!

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We have heard people complain that it is very hard to eat nutritiously and yet stick within their budget. While some healthier choices are more costly, there are several ways to shop wisely and yet stay within that budget.  Below are 9 tips that can help you shop a bit wiser in the New Year:

 

1. Establish your priorities.

How important is good nutrition to you? Answering this question honestly can help you determine how much money you are willing to invest in your food. It’s difficult to spend money on things we don’t prioritize. Once we decide that our nutrition is something we want to invest in, it’s easier to make the following changes.

2. Plan and prepare.

When it comes to food, saving money always means investing more time in planning and preparation. Yes, we love the convenience of food on-the-go. But eliminating them from your grocery runs can instantly slash our expenses. Be prepared to start washing, chopping, storing, and freezing. Sit down and plan your meals out for the entire week. Make a grocery list and stick to it. Many websites will also offer coupons, making your choices a bit more broad. Attend our Super Market Shopping Tour and learn to shop smarter and make healthier choices.

3. Invest in a freezer.

If you have the space, this can save you major dollars in the long term. Buy good meat in bulk. Buy entire animals if you can. Get fruits and vegetables in large quantities when they are in season (and therefore the cheapest), then freeze them for use throughout the year.

4. Invest in a nutrition or cooking class.

Get a few friends together for a group session to save money. Pay for just a few consultations or classes to cover the basics. Learn to read food labels and get a grocery store tour (be careful when attending free tours—they are usually sponsored by a company with a vested interest in what you buy, so you won’t always be getting completely transparent information).

Spending money on a nutritionist may initially seem counterproductive, but there’s nothing worse than finding out that you’ve been spending all your money on food you thought was healthy, but really wasn’t. Many labels like natural, raw, and whole wheat are not regulated and can be used to sell products at a higher price. A nutritionist can teach you how to determine which foods live up to their labels and which are just clever marketing. Join us in our in our Nutrition 101 class to learn more about preparing nutritious meals.

 

5. Sit down for meals.

You’ll be amazed at how much more you eat when you’re on the run. Make time for meals. Sit at an actual table. You generally eat less if you eat with others, plus you are more likely to enjoy your food.

 

 6. Pay more but eat less.

Buy higher quality foods but pay attention to your portions. It’s important to accomplish this without feeling hungry, which is very possible by eating the right foods. Fruits and vegetables contain significant amounts of water and are therefore more filling. Whole grains are more satisfying than white flour-based products. In the end you feel full by eating less.  Supplement your diet with why protein and other healthy products.   Learn more about proper nutrition.

7. Choose your battles.

You don’t have to buy everything organic. Pick and choose according to your means, but keep in mind that there are certain foods with higher pesticide loads (and therefore better bought organic).

8. Get to know your food community.

Most cities have some sort of resource for getting fresh food at a good price. It could be a community garden, a food box program, or a farmer’s market. A little bit of research into your local options can go a long way.

9. Remember that any change is good change.

Don’t get discouraged. Your body is the greatest asset you own. Eating well may take up more of your time, but it can also help you live longer and feel happier. You’re stuck with your body for life; how you prioritize your food is ultimately your choice.

 

Read more…

 

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This is a great pick me up midafternoon before I head back to the studio to train my afternoon and evening clients. Recipe uses left over coffee from the morning, is low in carbs and takes no time to make.

Ingredients:

8 oz. coffee
4 oz. water and crushed ice
1- 1/2 scoop of vanilla or chocolate Pro Whey Protein Powder link to supplements site page
1 packet splenda or calorie free sweetener of choice

Blend all ingredients together and drink right away for best flavor. Because this smoothie is low in carbs, I usually eat a piece of fruit to create a more well-rounded meal.

Interested in watching how Lisa prepares this Smoothie? Check it out here!

Nutrition:

Calories: 200

Protein: 25

Carbs:   22

Fat:        2

 

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Are you bored of your workout?  Tired of working so hard for slow results?  The key is to keep on- keeping on through the hum-drums and times of great discouragement.  You WILL get to the other side!  “How can I do this?”  you ask.   The answers we offer are not black and white, necessarily.  Everyone is an individual; therefore, what motivates and encourages me, may not motivate and encourage you.  Our hope is that through this holiday season, you WILL stay motivated and encouraged to reach your health and fitness goals.  Below we have listed some tips that you may find helpful:

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.

2. Make it fun

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a martial arts center.  Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery — and you’re more likely to stick with a fitness program if you’re having fun.

3. Make physical activity part of your daily routine

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.

4. Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.

5. Join forces with friends, neighbors or others

You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. Be flexible

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you’re enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.

Read more:  http://www.mayoclinic.com/health/fitness/HQ01543

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What:

GFGP is an opportunity for YPB Training Studio clients to earn $100.00 personal training credit for every ten healthy pounds they gain or lose in a ten week period.

When:

This opportunity will begin January 2, 2012 and run for approximately ten weeks, ending March 9^th 2012.  A client may begin the program at any time during the ten week period.

Where: 

 

Your Personal Best Training Studio

4102E South Staples

(Carmel Village Shopping Center-Behind Wallbangers)

Corpus Christi, Texas

Call: 361-857-5087

Who is eligible? 

Anyone who purchases a minimum of eight personal training sessions in a month is eligible.

 

Policy: 

• Client must be assessed at the beginning of the program and periodically, as desired, to check progress.
• Existing clients may be assessed during their regularly scheduled training session.
• Ten healthy pounds includes:  fat loss, muscle gain, or any combination of the two.  A total of ten healthy pounds must be accrued to be eligible for the $100.00 personal training credit. More than one credit is possible during the 10 weeks if you are committed to working hard!
• Unhealthy pounds include:  fat gain, muscle loss or any combination of the two.  Unhealthy pounds will be subtracted from the healthy pounds.
• Scale weight is the foundation for determining the composition we are encouraging and IS NOT the sole determining factor.
• This is an opportunity and not a contest. To the best of our ability the same professional will do your composition each time.   The body composition for this program is a quick four site skin fold.

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I really enjoyed this soup.  It’s quite tasty.  The avocado gave it that “extra something”.  I did half the recipe and still had leftovers to freeze.   It is a little more complicated though, than some of the other Eating For Life recipes.    It would be a great recipe to make during our cooler weather.  Hope you enjoy it!

Serves: 8

Prep Time: 55 minutes

Ingredients

• 1 tbsp olive oil
• 6 cloves garlic, minced
• 1 tbsp cilantro, chopped
• 8 corn tortillas, divided
• 8 portions chicken breast (about 2 lbs)
• 1 can (15 oz) pureed tomatoes
• 2 onions, finely chopped
• 6 cups fat-free, reduced-sodium chicken broth
• 2 cups of water
• 1 tbsp ground cumin
• 2 tsp chili powder
• 2 bay leaves
• Ground red pepper, to taste
• 3/4 cup reduced-fat cheddar cheese, shredded
• 1 avocado, peeled, pitted and diced

Directions

1. Warm olive oil in a large pot over medium-low heat. Add garlic and cilantro; saute for 3 minutes. Chop 4 of the tortillas into approximately 1-inch squares and add to pot; saute until softened, about 5 minutes.
2. While tortillas are cooking, slice chicken into bite-size pieces. Add chicken, pureed tomatoes, onions, chicken broth, water, tomato paste, cumin, chili powder and bay leaves; bring to a boil over high heat.
3. Reduce heat to low, add ground red pepper and simmer for 30 minutes, stirring occasionally.
4. While the soup is simmering, preheat your oven to 400 degrees F. Using scissors, cut the remaining tortillas into approximately 1/4″ wide strips, and place on baking sheet in a single layer. Bake until lightly browned, about 7 minutes. (They will crisp as they cool.)
5. After the soup has simmered for 30 minutes, remove the bay leaves. Then ladle a portion (about 1 1/2 cups) of soup into a bowl and top with the shredded cheese, diced avocado and tortilla strips.

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I use chicken breasts a lot and am always looking for creative ways to prepare them.  I enjoyed making this dish.  It was simple and yet, very tasty.  It does add a bit of an Italian “flair” to chicken. Enjoy!

Ingredients:
2 portions chicken breast (about 1/2 lb)
1/4 cup fat free Italian Dressing
2 portions fettuccine (about 4 oz uncooked)
1 cup pasta sauce
2 cups baby spinach leaves
2 Tbsp reduced-fat Parmesan cheese, grated

Directions:
1)  Marinate chicken breasts in Italian dressing for at least 30 minutes prior to cooking.  I pound my chicken breasts thin.  Then I put the Italian dressing in a large Ziploc bag and then put the chicken in too.  Squeeze the dressing into the chicken.  Set bag on a plate and refrigerate.  You can do this around lunch time, in the morning before work or the night before.
2)  Prepare fettuccine according to package directions.
3)  Put a pan on the stove on medium heat with some Pam.  Place marinated chicken in pan and cook for about 6 minutes; turn and grill for about 6 more minutes, until no longer pink in center.  If you have a George Foreman grill you could use it to cook the chicken.
4)  In a small saucepan, warm pasta sauce over medium heat.
5)  Divide spinach leaves between two separate plates.  Layer portions of warm fettuccine and chicken breasts over spinach leaves.
6)  Top with pasta sauce and Parmesan cheese, serve and enjoy!

Nutritional Info

Servings Per Recipe: 2

Amount Per Serving Calories:

538.4 Total Fat: 7.9 g

• Cholesterol: 140.3 mg
• Sodium: 1,496.4 mg
• Total Carbs: 41.8 g
• Dietary Fiber: 14.2 g
• Protein: 65.1 g

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A HABIT is an act of interest often repeated. An established habit is not always easy to immediately discontinue, especially if it is one of long standing.

During the holidays we may call our habits, “traditions” which might make one wonder if this is the healthiest thing we could be doing to celebrate Christ’s birth. If you are currently disturbed by any of your habits/traditions, you need only to know that the easiest way to drop an old habit is by replacing it with a new one.

Consider letting go of some of the less healthy traditions of your past. You don’t have to duplicate the Christmases of your childhood. Start new traditions: Instead of spending as much on gifts, show your love in other ways. Instead of stuffing yourself with cookies and heavy meals, eat lightly and simply. Instead of fighting with your family, let go of old arguments and practice peacemaking.

In the beginning of making this change, if the old habit rises or the family begins to protest, do not get upset. Struggling or forcing the new habit/tradition in the place of the old one will only perpetuate the old way’s strong hold on the situation.

With loving kindness and over time, maybe even the next several years, consider giving equal time to the two. Gradually decrease the time spent in the old habit/tradition and increase the time that is spent in the new. As the new and healthier behaviors begin to become stronger and deeper, the old will weaken until they no longer exist.

Our life is a journey, an opportunity to learn and grow and experience what it truly means to celebrate new life; each day. Do not make changing any habit or tradition an arduous task (especially if others are involved), rather allow it to be a natural progression through the years. A gift, per say, that is handed down to the next generation.

So, beyond the holidays and your resolve toward the New Year, what habits do you know you need to change?  What healthier habits can you move into, gently, dividing your time between the two until the old can let go? Who will help you? Our staff at Your Personal Best Training Studio is old – teeheehee (they will get me for saying this). We have some experience and credentials from having walked through these same struggles. Call us today; we have Personal Trainers, a Wellness Coach and even a Spiritual Guide on staff.

The Christ child is waiting for you and will gently and lovingly welcome your change.

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Many of you do not know that my degree is in Floriculture and for 20 years I worked as a floral shop owner. I am telling you this because I like food preparation to look pretty! If it looks good, it’s bound to taste good! The dish, snack, dessert, meal replacement below (call it what you like) is beautiful.

This is such a fun and healthy dish and no one knows any better if it’s presented well. I’ve included the original recipe with some notes of my personal preferences.

1. Fresh fruit holds up better in this dish than frozen.
2. I don’t use Equal or Sweet n Low any more for anything because of the chemical.
3. I like the brand “Lactose” cottage cheese because it does not taste so salty and is lactose free
4. I use Greek, high protein, low carb vanilla yogurt so I can taste the natural sweetness of the fruit.

Ingredients:

• 1/2 cup strawberries, sliced, fresh or frozen, thawed and drained
• 1/2 cup blueberries, fresh or frozen, thawed and drained
• 2 packets sugar substitute (Splenda or Equal)
• 2 portions low-fat cottage cheese (about 1 cup)
• 6 oz light, fat-free vanilla yogurt
• 1/4 tsp vanilla extract
• 1/4 tsp almond extract

Directions:
Place strawberries in a small bowl and sprinkle with a packet of sugar substitute. Place blueberries in a separate small bowl and sprinkle with the second packet of sugar substitute. In a medium mixing bowl, combine cottage cheese, vanilla yogurt, vanilla extract and almond extract, mix well. Layer the blueberries, then the yogurt mixture and strawberries last in two parfait glasses.

Nutrition:

	Avg	M	F
Calories :	216	270	162
Protein :	16	20	12
Carbs:	30	38	23
Fat :	2	3	2

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The behavior which derails my clients most often from living into a healthier lifestyle is the bully in their head which says things like: “You have no self-discipline when it comes to eating and exercise.” “Look at Suzy; she has the self-discipline to run every day” “Look at you, eating that entire bag of cookies!” “You are so lazy. Why don’t you get yourself under control and exercise?” “You have never stayed with a program before. What makes you think you will this time?” Most of us have a bully in our head which comments in a negative way on our failings. Even though we know better, we are certainly programmed to hear and believe the bully. We seem to believe that treating ourselves badly will have some positive effect on our behavior.

Unfortunately, that is not the case; and the bully often makes us more unlikely to really make a positive change. We might be able to manage a temporary change; but the bully is always there to goad us into failure. Byron Katie, in her book entitled Loving What Is, suggests a method for confronting the Bully. Next time the Bully speaks, take a step back emotionally and ask a simple question: “Is it really true that I never exhibit self-dicipline?” Ask the question of yourself in a non-judgmental, friendly way. The answer is, of course you have. We all exercise self-discipline. We are either more disciplined to make healthier choices in our lives; or we are more disciplined not to. The trick is using the information that we get when we test the Bully, and turning those skills of self-discipline toward developing healthier habits. The results can be amazing.

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