Accountability Calendar for January 2016

Helping my 2015 clients get ready for 2016. Created a monthly calendar for 1 of my clients, now she can check off her goals daily. She loved it and I loved it so I made 1 for myself. Do you need a January calendar to help you hold yourself accountable?

The calendar includes check boxes for cardio, flexibility, water, and resistance training. Don't forget to pick at least 1 day for rest and recovery.

In the borders you can find a spot to write in your total cardio, your resistance goals, and any other notes.

Get you FREE printable January calendar HERE

Health and Happiness,

Larissa

#UNSTINKABLE Event Athleta: Body Weight Circuit with Atlantic Station

Disclosure: I was invited to host a workout as part of Athleta's #UNSTINKABLE top promotion. I received an Athleta top as part of my participation in the promotion. All opinions are my own.

Athleta hosted company wide workouts to promote their Unstinkable tops with Polygiene. What makes these tops different? "Natural silver salts in the fabric stop odor-causing bacteria from raising a stink. Less laundry for you and more time doing what you love" - Athleta. I sweat so much when I workout and teach, so a top that can hold up to that would be great. So I kept my top on for several hours after I led my my workout still no funk. So far so good. As always the tops are stylish and high quality.

I had a blast leading the Body Blast workout with the Athleta Atlantic Station! We went through an 8 exercise circuit working the entire body using just our body weight, no equipment necessary! Here is the circuit we completed:

1. Squat Thrust "Burpee" (Cardio - Total Body)

• From standing squat down and place hands on the ground slightly wider than shoulder width apart 
• Extend the hips and hop or walk the feet back until you are in a plank position
• Flex the hips and hop or walk the feet to the hands
• Extend the hips and stand or hop up to standing position

2. Speed Skate (Cardio - Total Body)

• From standing neutral position, lead foot takes a lateral side step or leap, other foot crosses behind
• Front arm swings across the body
• As opposing limbs move the obliques activate during rotation

3. Lateral Squat w Hip Abduction to Calf Raise (Lower Body)

• From standing neutral position, lateral side step and lower into a wide stance squat
• At the top of the squat abduct leg lifting laterally and away from the body
• Adduct leg bringing it back to the center, plantar flex lifting the heels off the ground into a calf raise
• Drop heels and return to neutral standing position
• Repeat on the other leg

4. Rear Lunge w Hip Extension (Lower Body and Core)

• From standing neutral position, extend one leg back, keep other foot planted on the ground
• Bend both legs, flexing at the knees
• Lift back foot off of the ground extending at the hip
• Extend arms forward and extend at hip until arms and leg form a straight line from fingertips to ankle and chest is parallel to the floor (advanced progression)
• Engage core and slowly bring leg back to the ground, bring arms down to the side, return to standing neutral position

5. Inchworm to Side Plank (Core and Upper Body)

• From standing neutral position flex at the hips and bring hands to the ground in front of or to the outside of the feet
• Walk the hand forward until the hips are extended into plank position and hand are directly under the shoulders
• From plank position rotate through the hips, opening the chest, and extending 1 arm toward the sky. Forming a straightline from extend arm to supporting arm in side plank

6. Lateral Walking Plank (Core and Upper Body)

• From plank position abduct shoulder and legs moving laterally across the floor
• Adduct shoulders back to neutral plank position
• Repeat left and right covering as much space as you have

7. Triceps Push Up (Core and Upper Body)

• From neutral plank position or kneeling plank with hands positioned directly under the shoulders
• Flex at the elbows lowering the chest to the ground
• As the elbows bend keep them as close to the body as possible to 

8. V-Sit w Knee Lifts (Core)

• From a seated position, flex the knees, plant feet on the floor, flex a the hips so the body forms a V
• to prevent roudning of the upper back, roll shoulders back, press the chest forward, to create flat back
• From the V-sit position lift 1 knee towards the chest while the other foot stays on the ground
• Alternate knee lifts
• Bring opposing elbow to knee, alternating knee lifts (advanced progression)

We performed each exercise for 45 seconds with a 15 second rest between each exercise. I included a 10 minute warm up, 2 minute recovery between each round, and 10 minute cool down. Each round was 8 minutes of work and 2 minutes of recovery, for a total of 10 minutes per round. We repeated the circuit 3 times, 30 minutes of conditioning. Total workout time 50 minutes. If you're doing this workout at home you could shorten the warm up and cool down to meet your time limits. In 20 minutes you could get in a total body workout!

Did you participate in an Athleta workout this weekend? Comment below and give a shout out to your local Athleta! Thank you Athleta Atlantic for inviting me to participate in today's event!

Health and Happiness,

L 

Updated 10.25.2015 at 9:45PM

Be Well: Our Stay at Westin Hilton Head Spa and Resort

Why We Choose The Westin

My husband spent 2 weeks trying to get me to choose a resort for our anniversary trip. I had been preoccupied with preparation for the new job and new semester. We eventually came up with our list of must haves.

It needed to be:

- nearby, driving distance, preferably under 8 hours

- located on a beach, the hubs required sun, sand, and spirits 

- internet, I had just accepted a new position and I needed to be reachable

- affordable

The Westin fit all of these requirements and bonus, a fitness center, walking trail, and gear lending program. 

Beach Well: The Venue

What a beautiful resort! You walk in and the lobby smells sweet, fresh, and tropical. There was a bit of a wait at check in, we picked up all our hotel info and made our way to the room. 

The room was huge. We had a king sized bed that was so comfy it was like being wrapped in a warm hug. Their Hevenly Bed lived up to its name. We had a partial ocean/pool view and woke up to the relaxing sound of waves every morning. We also had a couch, table, and desk. A great set up for business travelers.

Eat Well: The Food

You know I loooooove a good meal. We sampled meals from every restaurant on site

The breakfast buffet from the Carolina Room included a variety of meats, breads, fruits, omelette bar and fresh juices. I am a big fan of buffet style breakfast so I can portion my plate to my needs. The buffet also included their fresh squeezed juices, I sampled:

- Celery, cucumber, line, & coconut water

- Lychee, banana, pineapple, & vanilla smoothie

I ate from the menu too, the crab cakes Benedict was light and very tasty.

For faster breakfast service eat our doors in the View 32 seating. The outdoor are serves the same menu as indoors, buffet too. If you don't mind some sunshine and a cool ocean breeze, it is the faster option.

We celebrated our anniversary with an upscale meal at 

3 spreads for out breads:

(olive tempanade, oil & herb, orange truffle butter)

Shecrab soup appetizer 

Salmon with artichoke hearts and roasted vegetables 

(Crispy Skin Atlantic Salmon with roasted lentils, artichokes, and poppadew coulis)

The hubs got fish and potatoes

(Garlic & Herb Crusted North Carolina Trout with potatoes)

Most expensive meal of the trip, but probably our healthiest meal too.

We eventually made a trip off site to "A Low Country Backyard Restaurant". A fun relaxed atmosphere with live music, delicious food, and fantastic moonshine cocktails.

This spot is very popular. When we arrived there was a 45-55 minute wait, or first available at the bar. We went with the bar and had a seat in less than 5 minutes.

My husband started with a moonshine cocktail, but I'm a purist so I went with the flight. 4 varieties of local and regional moonshine. If you have never sampled moonshine before I highly recommend trying the flight: Apple & Maple, Peach, Honeysuckle, and White Lightning

The food was really tasty too. My husband got Shrimp and grits, I ordered the flounder,grit cakes, and collard greens. Yum!

Our bartender Kim was great! If you get a chance check out A Low Country Backyard Restaurant. Sit at the bar for faster service and a great seat to enjoy live music.

Move Well & Feel Well: Fitness  & Spa Amenities 

I was really impressed with the variety of offerings at Westin. They have an online exercise library, perfect for a quick in room workout. 

They also have a small fitness center, enough for a full body workout and some cardio.

A mapped outdoor trail

And they offer a gear lending program with New Balance

If you forgot you fitness gear, or opted out to make room for other items Westin and New Balance can help you out. For $5 you can borrow a top, shorts, sports bra, socks, and shoes. They were out of shirts in my size, so they let me try the gear for free. 

We got off site again and got in my first kayak trip, on our second attempt. On our first attempt it was super windy, I have never kayaked, our tour guide recommended we come back the next day and hope for better weather. The next day was windier than the last. But, we had a larger group and there were only 2 of us that were inexperienced, so he said we could give it a try, if the water were to rough we'd stay in the calm parts. 

I'm in love with kayaking! It was on of the most beautiful and peaceful outdoor experiences I have ever had. Steering was a challenge and I would really like to learn to be more efficient with my stroke. It was so much fun and a outdoor recreation is great way to sneak in a workout. We took the 2 hour Guided Kayak Tour with Outside Hilton Head. Our tour guide was fun and knowledgeable, he did a great job keeping us safe, informed and entertained.

Our last day at the resort we treated ourselves to hot stone massage treatments at the spa. This was my 1st time with a hot stone massage. The treatment included placing and massaging hot stones over the body to relax the muscles followed by light traditional massage. It was very relaxing, but I prefer a deeper style of massage.

Our stay met all our needs:

- relaxing

- beach venue

- memorable

- variety of fitness options

- great food and drink

Have you stayed at the Westin Hilton Head? What should we checkout the next time we are in Hilton Head?

Healthy and Happy Travels,

Larissa

What's on My Plate: Plated Jerk Red Fish & Pork Tonkatsu

It has been about 3 months since my last Plated delivery. I missed the order for the squid ink and crab claw menu, laaaaame.  I honestly forgot I had a meal scheduled, then after several email reminders I chose a menu that looked fun and tasty.

Meal 1: Jerk Redfish with Chayote Squash, Tomatillo, and Scallion Sauté

The updates to the menus include novice vs pro prep time. With those additional parameters I decided to treat my kitchen like a cooking reality show. After unpacking all of the items and laying out all my prep tools I set the timer for 50 minutes and went at it.

My prep time is still a little long. My chopping skills are getting better each meal, but still take the majority of my time. My new ingredients for this dish were redfish and chayote squash. The Chayote Squash resembles a pear and has a similar texture but took on the flavors of the food it was cooked with. At the 50 minute mark the fish was seasoned and cooking, the veggie sauté was ready to go, and I was pouring lime sauce over the fish.

The next 7 minutes were dedicated to me plating the food. The fish cooked in about 6 minutes. I was able to plate the squash and fish before the 10 minute timer went off. 

Loved this dish. The jerk fish was a nice mix of sweet and spicy. The squash and tomatillos sauté was tart and tender. The 2 parts balanced each other really well. This created a light, flavorful dinner.

Total prep time was 57:35. Next goal is to hit the novice time of 50, then the pro time of 40.

Meal 2:  Pork Tonkatsu with Yuzu Cherry Salsa and Mizuna

The goal for this meal was 40 minutes, yeeeeeah, not in my kitchen. The hardest part of this prep was pitting the cherries. I chose to cut them free and thatt was fairly time consuming. Everything was chopped and prepped at the 40 minute mark.

I added 15 minutes to the clock to finish everything. I was able to prep and cook the pork at 10 minutes. The last 5 minutes was plating the Mizuna and Pork Tonkatsu. With an additional 15 minutes I was able to cook and plate everything. Total prep time: 55 minutes

The 2 new ingredients for this meal we're the Yuzu juice and Mizuna. My favorite part of this dish was the Yuzu Cherry salsa. I looked up Yuzu, it is a citrus fruit from east Asia, it was tart but thicker than a lime or lemon juice. The salsa was a tasty blend of sweet, spicy and tart. Another new ingredient for me was the Mizuna. This tiny green was packed with tons of flavor, tart and very fragrant. I should have decreased the soy sauce in the salad, it was too salty for me. But, when I put the salad and pork together it balanced the flavors. The Yuzu Cherry Salsa added tons of flavor to the pork and balanced out the bitter and salty taste of the Mizuna salad.

Loving cooking with Plated. Have you tried any of the home chef delivery programs? What is your favorite meal you've prepped.

Cooking with plated allows me to explore new flavors and ingredients while preventing food waste. Each menu provides the portions you need to serve a perfectly plated meal. If there are any left over seasonings I save them for slow cooking and broths. Fun, tasty, creative meals in the comfort of my own home. Taking my home cooking to a whole other level.

Health and Happiness,
Larissa

The Peachtree Expo: A Social Meet Up for Runners and Run Enthusiast

I took a quick trip through the expo yesterday to officially transfer my number. I am really disappointed I won't be participating in this year's Peachtree Road Race. I decided I would choose to miss the race, let my toe fully heal, and get back to my regular hardcore routines rather than take a bad stride and further injure my toe. But, since I was already at the expo I decided that I would do a quick walk through and provide you some tips to help you get the most out of your expo experience.

Parking

- $15 at the lots near Georgia Workd Congress Center (GWCC )

- print your $5 coupon from your PeachBytes email

- for easy entry pre-purchase your pass using the link in your email 

- parking and traffic is expected to be high, take MARTA instead

Fitgear

- shoes and Peachtree gear from Mizuno, official Peachtree vendor

- accessories everywhere: flip belt, hydration belts, socks, stride glide, visors, sunglasses 

FREE Stuff

- food samples: protein, yogurt, chicken, rice, sports beans

- hydration: coconut water, sports drinks, and even beer samples 

- try it: plenty of op rollers, cold compress, antigravity treadmill, and various sports rehab products.

Give yourself at least 2 hours to fully enjoy the expo experience. Remember to stop at the MARTA booth on your way out to pick up your Breeze card. 

(Hey, I know this guy!)

One of the staff members will help you out. It will make life so much easier on race day, the lines for MARTA are epic on race day.

Come to the expo and hangou with yor fellow runners and fitgeeks, pick up some last minute accessories, and take a few pics with family and friends.1 day til race day!

Happy running!

Health and Happiness,

Larissa

Superhero Circuit to Celebrate Batman: Arkham Knight

So, Yesterday was the release of "Batman: Arkham Knight"! I am a huge Batman fan, so in honor of this week's game release I put together this superhero circuit.

Here is the break down for the circuit:

10 Jabs Right, 10 Jabs Left

• From ready position, extend right arm and fist forward imagining contact with villains head or upper body
• Bend the elbow to bring arm and fist back to the starting position
• Left elbow remains bent and hand remains high, around shoulder height, to protect the face and rib cage 
• For more power in the punch step forward with the right foot as you execute the right jab.

3 Burpees

• From ready position, bend at the hips and knees, place hands on the ground in a low squat
• Walk, step, or hop the feet back so that you are in plank position
• Walk, step, or hop the feet forward towards your hands into a low squat
• Jump or stand up to the starting position

5 Knee Strikes Right, 5 Knee Strikes Left

• From ready position contract the abs, lift the knee to waist height
• At the same time take both hands from shoulder height towards knee
• I imagine grabbing a pad and bringing my knee into it 5 times on the right side and 5 times on the left

5 Pull Ups

• Grab the bar with palms of hands facing away from you, Contract your abs and pull the shoulders down and back
• Bend the elbows and pull the chest up to the bar, keep the elbows pointed down towards the ground
• Pause at the top when chin gets above the bar
• Keep abdominal contracted as you slowly extend the arms back to your starting position
• Assisted works great too, I only add enough assistance that the 5th rep is hard to complete

*ready position: Feet about hip width apart, weight on the balls of the feet, abs tight, shoulders back and down, hold arms close to the body, fist protecting the head and heart, elbows protecting ribs

I like a 1-2 minute rest at the end of each round. This is repeated for a total of 6 rounds.

Who is your favorite super hero? Comment below with your favorite hero, Batman for life!

Put on your mask and cape, okay maybe just the cape, and embrace your inner superhero for this kickboxing & body weight workout!

Health and Happiness,
Larissa

First Aid for Scrapes and Cuts

I usually go beast mode on box jumps. This one time at crossfit... I missed a box jump and wiped out hard on the box. I just lost focus for a second and then shin to box.

Injuries happen in sports and fitness. Here is how to deal with scrapes and cuts you may get.

Disclaimer: I am not a medical professional and I cannot diagnose or treat any medical conditions. The below information is written to be informative and is based on my experiences as a fitness professional and First Aid Instructor. Please seek medical treatment if your condition worsens or if you are unsure of the correct course of treatment.

First Aid for Minor Scrapes, Cuts, and Abrasions:

• clean the area with soap and water or an antiseptic pad
• apply gauze, pad, or bandage
• secure dressing

optional - if you have no allergies, applying antibiotic ointment to small scrapes or surface cuts may aid in healing

First Aid for Major Scrapes, Cuts, and Abrasions

• stop the bleeding
• apply pressure with gauze, pad, or other clean cloth
• once bleeding has stopped, wrap dressing with gauze

You May Need to Seek Medical Attention

• if there is a lot of bleeding
• if you can not stop the bleeding
• if you see any signs of shock
• if you are not sure what to do

Preventing Scrapes, Cuts, and Abrasions

* Wear protective gear when appropriate (wrist guards, shin guards, socks, etc)

* Stop exercising if you are feeling fatigued or feel yourself losing focus.

My injury created a minor surface cut. I washed it with soap and water, which hurt, high amount of pain during showering, not gonna lie, cleaning this cut required deep breaths, wincing, and squirming. I used an over the counter antibiotic ointment, non-stick pads, and gauze. Full healing took a few weeks and I still have shin scars but post injury ointments may help with that. I hope this article provided you some solid tips in the event of a minor injury. Remember, when in doubt always seek medical attention.

Next week's topic is sprains and strains.

Health and Happiness,
Larissa

Heartsaver First Aid CPR AED Student Workbook

What To Do After You Miss A Workout

This Sunday I missed my workout window.

My usual Sunday schedule:

• Wake up
• Eat a pre-workout snack
• Set up barbell
• Lift heavy
• Eat brunch
• Continue with day

This Sunday:

• Slept in
• Drank coffee ate breakfast
• Completed some paperwork
• Realized I missed a meal, ate
• More work
• Missed another scheduled meal
• Ate
• Caught a movie with the hubs
• Ate
• Passed out

Sometimes we miss a workout. Don't let it derail you. Sometimes you just need a mental and physical break. Sometimes you just need to schedule better. This was one of those times where it was a lil of both. I rarely sleep in, so when I do it's generally my bodies way of telling me I needed the rest. But once I woke up I could have made the time, but this weekend I chose rest. So Monday is another day to lift something heavy and get back on schedule.

So what do you do when you miss a workout?
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Don't be to hard on yourself if you miss 1 day. Just don't make it a habit. If you have more missed days than workout days it probably means you need to readjust your program to meet your scheduling needs. Set yourself up for repeated success by setting realistic goals.

How do you get back on track after missing a workout?

I'll be talking more about goals during this week's conference call. If you miss it I'll post it to the site.

Health and Happiness,

Larissa

It Is Time For A Resolution Reboot!

Does Your Resolution Need A Reboot?

We are halfway through 2015! How close are you to reaching your health and fitness goals? If you have hit an obstacle, had a setback, or need some additional motivation I would love to help you make your resolution a reality!

Join me for a weekly conference call and we’ll discuss a different health topic each week:

Friday June 12 – Welcome and Introduction

Watch a brief introduction explaining the program and how to communicate with the group

Monday June 15 - Setting Values Based Goals

We'll discuss how to make SMARTer goals by incorporating your values into the goal making process. Your values are a reflection of who you are and what you feel is most important in your life. The truer your goal is to your values the easier it will be to meet your goal.

Monday June 22 – Nutrition Profile

We will discuss general nutrition recommendations. I will outline some of the current meal planning trends. You will receive a customized nutrition profile outlining your recommended carbs, fat, and protein based on your health goals. Everything you'll need to make healthier choices.

Monday June 29 – Cardiovascular Training

How much do you need? What type is best for your goals? We'll discuss current cardivascular recommendations and how to choose the right FIIT for you.

Monday July 6 – Weight Training

How much do you need? What type is best for your goals? We'll discuss current weight training recommendations and how to choose the right FIIT for you.

Monday July 13 – Choosing the right training for you

Personal Training? Group Fitness? Boot Camp? We will discuss some of the current fitness trends, your personality, and which style of fitness might work best for you.

Monday July 20 – Maintaining your progress

What happens after you meet your goal? What if you have a set back? I will provide some action steps to help you maintain your new lifestyle. We will work pass a single goal and towards a long term healthy lifestyle.

For less than $10 per session you will receive 6 weeks of online coaching to help you get back on track with your health and fitness goals! Special pricing of $50 for 6 Weeks of online coaching! (Valued at $75, special website launch pricing!) 

The great thing about online coaching is you can go at your own pace and participate anywhere you have a phone signal. If you are busy and can't make a call a recording of that week's content will be forwarded to you for review anytime during the week.

Let's work together to "Reboot Your Resolution"!

Interested in joining my group? Need more info to make a decision?

Contact me here for additional info!

Registration will remain open at this special price through Sunday June 21.

Health & Happiness

Larissa

Sneak Peek at Sprouts Smyrna

Sprouts Smyrna location grand opening is tomorrow but today they hosted a Preview Party for the community. The party included a wellness talk, goodie bags, gift basket giveaway, 10% discount, and the opportunity to tour the store before the general public.

Sports Nutritionist Janet Little led the wellness talk to kick off the afternoons event.

She offered up some easy to follow wellness tips:

Weight Management

• Balance your lifestyle with the foods you chose to eat
• Eat 3 to 5 meals a day 
• Men, 2 large meals, 1 small, 2 snacks (1500 - 2500 calories)
• Women, 1 large meal, 2 small, 2 snacks (1300 - 2200 calories) 

Essential 4 Supplements 

1. Multivitamins
2. Omega Rich Oils
3. Probiotics
4. Super Foods

She wrapped up the wellness talk and then we got to tour the store! They have a huge variety of products and reasonable prices. Mangoes and avocados at half the price of my usual grocers. Now I have affordable organic food right around the corner!

If you weren't able to make it out today, there are 3 other promotions going on this week. Here are some of the highlights:

Grand Opening 

- tomorrow 7AM-10PM

- 1st 200 customers get 20% off

Saturday

- 7AM-10PM

- 1st 200 customers to make a purchase receive a booklet for 5 free sandwiches

Sunday
- 7AM - 10PM

- 15th customer to make a purchase receives $5 off a $15 purchase

For a full description of the Grand Opening promotions visit the Sprouts Smyrna page .

I know I'll be making another trip out to take advantage of their great deals!

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Health and Happiness,

Larissa

I committed to 30 posts in 30 days

Why would I commit to 30 posts in 30 days?

Improved Writing 

Some posts will suck. Some posts will be awesome. I have to practice my writing skills to get any better at it. Hopefully the act of writing and quick edits will improve my overall blogging.

Increased Productivity 

There are months when I may only post once. I have content, I have just been revising it so long it doesn't feel relevant any more, or I just lost interest in the topic. By committing to publish each day I can keep my content fresh.

Finding my voice

The main goal of this exercise is finding my voice. Posting once or twice a week has not been enough for me to feel like my writing is a true reflection of me. My hope is writing a variety of articles will help me solidify my style.

Have you tried daily blogging?

How did you find your voice?

It's day 4 and I'm already struggling. Wish me luck!

Health and Happiness,

Larissa 

What's Up this Wednesday

Today was a great day for all of my goals except water.

I had a productive morning with my client. We have decided to give the 21 Day Sugar Detox a try. I loved the simple recipes in Practical Paleo and I was curious about Diane Sanfilippo's follow up book 21 DSD. So my copy should be in on Friday,we'll pick a start date, and I'll post updates here on the blog.

After my one-on-one session I squeezed in a quick personal workout. I was not able to get through the whole workout. I did complete biceps, triceps, and quads before meeting my faculty/staff group for a lunch workout.

I finished out the night with some great energy in my FlirtyGirl Fitness class. I am loving my new mix from Dynamix. The current summer choreography has flowed perfectly with the new music.

Goal Check

• Exceeded 10K Steps
• Plank A Day
• 45 minutes cardio
• Still short on water (need to get creative with my hydration)

Hope you have had a productive first half of the week.

Health and Happiness 

Larissa