BarreAmped, Thnx Suzanne!

  

So I know I've mentioned several times how I'm obsessed with BarreAmped... Well, over the weekend I became a BarreAmped certified instructor!  I just can't get enough of it, lol!  Seriously tho, I cannot wait to start teaching these classes and I cannot wait for you to see the results BarreAmped can do for you!  Suzanne Bowen came to Dallas to train me and seven other girls to be instructors.  So let's be honest, I am pretty critical (shocker) when it comes to other proclaimed fitness gurus.  I analyze their philosophy, teaching methods and their reasoning to see if they know what they're talking about.  After spending the weekend with her, I can honestly say that Suzanne Bowen is a LEGIT fellow fitness guru.  As soon I realized she not only knew what she was talking about but that I was actually going to learn something from her, I got my BarreAmped booklet out and started taking some serious notes!

So I want to thank Suzanne for coming to Dallas and for proving that BarreAmped is truly a phenomenal results driven fitness program.  I'm honored to have learned from her and to be a certified BarreAmped instructor.  Come see me at Classic Pilates!   

Suzanne Bowen and me

Stretching after "pretzel"

Winning with Vitamin D

My fitness friend, Danny, shared a "blog worthy" article by Liz Applegate explaining why vitamin D is crucial for a runner's health and performance.  Love it!

Here's what you need to know:

What is vitamin D good for?  Vitamin D increases the absorption of calcium and maintaining bone health.  It also may protect the body from osteoporoses, cancer and high blood pressure.  All good things right?!  So why are so many people vitamin D deficient?  The sun is our primary source of vitamin D.  Modern day lifestyles prevent us from getting enough of the sunshine vitamin and we've been taught for so many years to protect our skin from the sun.  Also, even during summer months, it's only between 10am and 3pm when the sun is strong enough for vitamin D production.  Who wants to run outside during the summer heat in Texas? Thankfully, God gave us food with vitamin D such as eggs, mushrooms, milk, fortified juice, fish and cheese. The recommended daily allowance is 600 international units per day but many scientist, physicians and nutritionists don't think that's enough.  1000 IU - 3000 IU are recommended to reap the benefits.  So eat up, sunshine!

If you're a runner, like me, then you'll appreciate these benefits from vitamin D:

-reduces the chance of stress fractures
-reduces the chance of overuse injuries
-reduces soreness in muscles after a race or hard workout
-reduces missed workouts due to a cold or the flu

Thanks for sharing, Danny!  See you tomorrow for some InCinR8-tion!

Be good to yourself

Don't get sick!

This morning my client said she thought she was coming down with a cold.  Yuck.  What are some of your daily habits that can alter your immune system and put you at risk for coming down with a dreaded cold?  Here's six common culprits that you need to avoid...because I don't want you to get sick and then get me sick....

1.  Skipping out on your workout.
Since it's colder out, it's easier to just stay inside all day where it's warm and cozy.  Here's a fact from Appalachian State University that will get you off your couch and in the gym:  "People who exercised at least 5 days a week had 43% fewer days with a cold during the fall and winter than those who broke a sweat less often."
2.  Letting work stress you out.
Take a break, grab a buddy and get out for lunch or a walk.  When you're interacting with other people, your body releases hormones that reduce stress levels.  Easy enough right?
3.  Lacking in Vitamin D
People who are vitamin D deficient are more likely to get sick than those who have higher levels of vitamin D.  Also loading up on pro-biotics decreases the chances of an upper respiratory tract infection. 
4.  Calling it a night
People that have sex once or twice a week have a higher concentration of disease-fighting 
immunoglobin.
5.  Not eating your greens
Green vegetables are packed with isothiocyanates that fend off viruses.  Order a salad and substitute french fries for broccoli.  
6.  Avoiding group gatherings 
Getting out of the house to hang out with your friends may actually keep you healthier!

To read more about each culprit, check out the article online from one of my favorite magazines:     Fitness Magazine, Sneaky Cold Culprits.  

InCinR8, HARD-CORE

As promised, I made it to Danny's new gym Monday evening for the "HARD-CORE" class and was even able to drag my boyfriend with me.  I was excited because I expected Danny to kick my butt and kick my boyfriend's butt even more ;)  Don't kid yourself, it's always fun to get a good butt whoopin'.

So we walk into InCinR8, right across from The Fish in West Village, and are greeted by Danny and his front desk associate, Lauren -- who I went to college with!  Small world.  Matt and I were first to show up for the class; what can I say...we're eager beavers, or just oblivious to what we're getting ourselves into. As other people began strolling in, Danny set us up on treadmills that lined the wall.  Behind our treadmills were Reebok adjustable platforms, dumbbells, bands and medicine balls just for us, woo. 

Class begins at 5:30 on the dot and for 50 minutes it was a non stop, push yourself even more, don't puke kind of workout.  Gotta love it!  "Time's running, you're on the clock!" Danny reminded us again and again throughout the 50 minute session.  Thank goodness time was running!  Except, when I looked at the clock, we were only 25 minutes into the workout.  That's when I looked over at Matt and he looked back at me and said, "If I don't get water, I'm going to puke."  Success?  I think so.

According to Matt (the businessman):

- "I loved the rugged feel of the studio, the concrete floors and exposed ceiling; it makes you feel like you're about to get after it."

According to Me (the fitness expert):

- Somehow the studio felt welcoming and comforting.  Wait, did I say comforting? Pre-workout obviously.  The studio was small, open and clean.  It beats walking into a corporate gym where you get lost going from machine to machine.

According to Matt (the businessman):

- "The quality of the class was great.  We did cardio, strength and power.  It's fast paced and is just what people like me, who sit at a desk all day, need.

According to Me (the fitness expert):

- The class was very time efficient.  In interval training, you're going to burn more calories, boost your metabolism and burn fat.  Danny is a great motivator.  He pushes you to maximize your efforts, explains why he's making you do what he says, and explains what you'll benefit from the movements.  Unfortunately, there was no time dedicated to stretching.  You're on your own there and trust me, you'll need to stretch.

According to Matt (the businessman):  

- Definitely worth $25/class; I'm planning on purchasing sessions in bulk.

According to Me (the fitness expert): 

- It's so important to take care of your health through exercise, whether you workout in a group setting or one on one with a personal trainer.  It's definitely a good investment.  And bring a friend - you'll have a lot more fun working out and competing with your buddies!   

Great class Danny; sorry I made you nervous ;)

"Super heroes."  A little/very sweaty after class.

Matt plans to incorporate 1-2 classes a week into his exercise routine.  I'll probably join him every now and then as I prefer to not sweat as much, hehe!

Thanks Danny!

Foxy

So excited about my new fox (no, not faux) fur vest!

But since it's like spring in January, the vest has been in my closet since I bought it.  Fortunately, it looks like winter in Lake Tahoe in February during our weekend getaway!

Thanks to my friend and personal shopper, Laura, for this GREAT find!  She's the best and is at Nordstrom at Northpark Mall, Dallas.  I believe Laura works by appointment only so call ahead if you need help dressing for a special event or just need a fun new outfit.

XOXO

Behind the scenes

I was in a photo shoot this morning wearing Nike gear representing the launch of a friend's new company.  We had a blast!  As soon as the photos are ready, they'll make their debut on the blog, so check back soon!

That's the photographer, who is also the Dallas Maverick's photographer.  

GO MAVS!

Having a little fun being a Mav after the shoot.

InCinR8

That's me with my friend Danny Connolly, owner of the new InCinR8 Fitness Studio in Uptown Dallas.  His studio offers 4-5 classes throughout the day, focusing on metabolic circuit training - one of my favorite ways to workout.  I'm excited to go try a class or two and I'll be sure to blog my review of the classes, studio, atmosphere, etc. so you can decide if it's for you!

See you there!

Chocolate Energy

Ok girls, this one is for you!  Look what I read today in Allure Magazine while I was at the salon:

"Eating small amounts of dark chocolate may boost physical endurance".

Here's the article for ya:  CHOCOLATE ENERGY 


To summarize...
There was a study conducted with mice as the subjects.  The mice that were fed dark chocolate twice daily for 15 days ran farther than the mice that received a placebo!  Ha!  "Very similar effects" were found in a study with humans as the subjects.  Here's my favorite part...there's a catch:  If you eat too much, the effects disappear.  Talk about portion control! Wahoo!  The optimal daily dose can be found in a 5 gram piece of dark chocolate, mmmm!


Another reason to love dark chocolate :)

Just a little motivation for ya.  This reminds me of a few people I know :)

"Motivation will almost always beat mere talent."  -- NORMAN R. AUGUSTINE

Top fitness trend to watch for in 2012

Top Fitness Trend for 2012:

Barre Workouts...yup, that's what I've been trying to tell everyone!  I can't wait to start teaching BarreAmped classes in February!  You gotta come!

xoxo

Is Yoga Dangerous?

Lately I've been hearing a lot of buzz about how yoga is harmful to your body.  It's been on the local news, mentioned to me in the gym and the topic of an article in the New York Times.  And now it's made an appearance on my blog!

Here's a couple articles for you to read and think about:

How Yoga can Wreck your Body, NYTimes
Can Yoga Wreck your Body, Yahoo Health

I've never really been into yoga, though I've done it a few times at a group class at The Cooper Fitness Center. I wasn't crazy about it...at all.  Like most of you, I have some joint issues and the yoga positions I performed were NOT joint friendly.  Therefore I quit attending yoga classes.  It's just not necessary going into a class, thinking it's going to be good for you, and coming out more sore than you were.  There's a difference in feeling "sore" the next day from a workout (as you should) and feeling "pain".  Just remember, sore=good, pain=bad!

Getting into Pilates has been one of the best things I've done for my body.  Pilates works the whole body, emphasizing control, precision and concentration.  Yoga aims to unite the mind and body - making you "feel more fit".  Hmm, I think I'd rather be more fit and than feel more fit....  

Speaking of, I'm off to my favorite Pilates studio, Classic Pilates, for my BarreAmped class!  What are your exercise plans today?  Happy Friday the 13th ;)

Cholesterol

My dad asked a good question today regarding cholesterol:  "How do I increase my HDL level and decrease my LDL level?"

A few definitions first...
Cholesterol - a fat produced by the liver; important in normal body functioning
LDL - low density lipoproteins, AKA "the bad kind"; can increase risk of arterial disease by leaving plaque on arterial walls
HDL - high density lipoproteins, AKA "the good kind"; helps prevent arterial disease by acting like waste removal carriers
Triglycerides - type of lipid found in your blood; after we eat, the fat is converted by our body into the chemical form of fat (triglyceride)

Desirable Levels...
Cholesterol 100-199
Tri 45-149
HDL >39
LDL 40-99

How to make improvements...
-get rid of any extra weight you need to lose
-perform regular aerobic exercise
-nooooo smoking
-limit 1-2 alcoholic beverages a day
-increase monounsaturated fats such as avocados, olive oil, peanut butter
-add soluble fiber to your diet found in oats, fruits and veggies
-avoid trans fats found in margarine and partially hydrogenated oils

Make an appointment with your general doctor to get a physical with a blood draw.  When the results come in, compare your numbers with the desirable ranges.  If they aren't where they should be it's okay because now you know what you need to do to make the appropriate changes...your body will thank you :)

Stay healthy my friends!
xoxo

Austin 10 20

Since I missed out on my 1/2 marathon in December that I was so ready for (ha, ha), I've decided I want to try again.  I didn't wimp out or anything...my friend's dog ate a Christmas ornament the night before the race and spent the night at the hospital.  (I was a bit relieved as the weather the morning of the race was AWFUL!)

So here's my next/first race:

Austin 10 20

I have until April 15 to get ready and to talk my boyfriend into doing it with me.  It looks like a lot of fun:  10 miles, 20 stages on course, 30 live bands, huge beer garden and BBQ!!  I do have to consider my boyfriend has had several surgeries that challenge his running abilities... So I figure we will probably run some, stop and listen to a couple bands, walk some then hopefully run a little bit more.  

Maybe you and some friends should sign up!  It's fun to have something to train for :)  And by April the weather should be so nice for a long run!  And who doesn't love Austin!? 

Get your TASC Gear

New women's tops from TASC:

Proceeds benefit "TEAM GLEASON"

Limited edition RUN t-shirts.  Get yours while they last.  These are my favorite tops; they're so soft!

27 Rules of Conquering the Gym. Good luck.

Please don't let this happen to you.

A client of mine shared a great article from The Wall Street Journal that I had to blog about because it's pretty funny and unfortunately accurate.

The 27 Rules of Conquering the Gym

Click the link above and read!  Then go to the gym.

Here's some of my favorites among the 27 Rules...

#1 - feeling and looking good takes time!
#4 - seriously, put down the book and pedal!
#9 - "don't laugh at the client,"says Sir Cumference formerly known as SW.
#19 - challenge yourself or else you won't see any changes in your body.
#23 - whatever makes you work harder.
#27 - just because you worked out doesn't mean you can eat more........chill out.

Here's to a good time

Ok, my new favorite lunch spot:

Company Cafe on the Trail

I met my bff for lunch, after barre class of course, at Company Cafe.  After oohing and awing over the gorgeous weather we scanned the menu and immediately agreed it looked so appetizing!  Everything is natural, fresh and even gluten-free!  Perfection.

So we ordered the Tomato Burrata Salad and the West Side Tacos to share.  Ahhhhmazing!  So fresh and flavorful!  After we ate every bite I wanted to order another round for us because it was just that good, but I refrained.  We couldn't leave without dessert so we spilt the Mystery Cake - so yummy and...mysterious!  The service was just right as well - our waiter was friendly but not overly friendly; however, the guy that brought our food seemed overly happy to see us :)  I enjoy an overly happy waiter every now and then, it's kinda cute.

Props on the location too.  The restaurant has a great patio next to the Katy Trail; so we were entertained by walkers, joggers and barking dogs.  Next time you don't know where to go for lunch or need a cool place to take a prospective client, seriously go here.  Definitely sit on the patio if it's nice out...then maybe go for a jog.......lol, riiiiiight.

Cheers!

"He Knows Your Name"

         Before I formed you in the womb I knew you, before you were born I set you apart.  Jeremiah 1:5

Mavs defeat Thunder, 1.2.12

Donnie Nelson felt it was appropriate to show us around before we went up to the game...

Love me some DIRK!

This guy's shirt is great.

BarreAmped!

Classic Pilates

I started doing Pilates and BarreAmped classes a few months ago at Classic Pilates.  I quickly became addicted; and now I’m registering to get BarreAmped certified and will be teaching Barre classes at Classic Pilates in February!  Please come join me or send someone you know over for a class!  It's fun, challenging and is just what you need for that lean body you've been wanting!

Eli Young Band

Who:  Eli Young Band
Venue:  Billy Bob's Fort Worth, TX
Date:  December 30, 2011
Favorite Song:  Crazy Girl :)
Other entertainment you didn't sign up for:  The people at Billy Bob's

@LaaleeMaine

I broke down and did it....


Follow me on twitter!  @LaaleeMaine

Sometimes all you need is 15

So I'm going to be honest...I wasn't as physically active as I should have been over the long Christmas break.  I did have a good run on Christmas Eve but after Christmas we left for the Ranch where there's deer and no gym.  I was really craving to break a sweat by Tuesday, so I improvised and set my stopwatch for 15 minutes.  I did a non-stop routine full of core, legs and arms.  I felt a million times better!  As soon as I was done I chugged some water and went and set up hunt in a deer blind ha!  (We didn't see anything that day, just a lonely "spike".)

Here's some entertaining pictures from the Ranch...

Matt's granddad with flying ship

Ranch manager fetching Scotty's plane that
landed on the roof

Scotty got him a hog

Hello 2012!