4 Years Ago

2004 was an interesting year for me. I had graduated college and moved to New York City to pursue a career in advertising. It was also the year that I found myself standing on the scale and seeing the number 170 lbs staring back at me. Here's what that looked like:

WOW! The last 5 years of irresponsible eating had finally caught up with me...and it was heartbreaking. At that time...I never thought about the health risks of being heavy. For me, it was about my appearance. My self esteem was at an all time low. Sitting down was starting to be uncomfortable. I was almost up to a size 14 (and mind you, I'm 5'2"). What had I done to myself? Though I had continued exercising after my college soccer days, it would not be enough to combat the effects of emotional eating and mindless eating. From 2004 until 2007 I struggled with the weight. I became an obsessive exerciser...spending at least 2 hours in the gym and going about 6 days a week. I would commit to burning 1000 calories on the elliptical machine...no matter how long it took. This usually took me an hour (25 calories every 1.5 minutes. I had it down to a science). If I was feeling tired...then it would just take me longer. What did not change much was my eating. I was never big on fast food or really greasy foods, but I had a weakness for sweets...and pizza. That aside, my biggest problem was portion size. The bottom line...was that I was working so hard in the gym...and "trying" so hard to stay on my "diet"...and nothing was more frustrating than not seeing results. The good news, is that I finally figured it out with the help Valerie Waters who not only inspires me everyday, but had much to do with my transformation...and of course Sonya Roosedaal who helped kick my butt into shape! And here's how far I've come:

If you struggle like I did...and like I still do from time to time, don't worry. It's never too late to make a change. You just have to want it bad enough. While I still have health and fitness goals of my own, I have found confidence in myself knowing that I love my new body even while I continue to work towards my goals. And on top of it all, I get to help others reach their goals...and whether they know it or not...they are also helping me to stay motivated.

I hear you, I relate to you, and I want to help you achieve your health and fitness goals!

Motivation

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen." --Frank Lloyd Wright

What do  you want to see happen?  

It may be losing weight, getting stronger, finishing a marathon or advancing your career.  Any goal is attainable but you have to want it bad enough, and if you do, you'll do everything in your power to make it happen.  So make it happen.  Decide how you will do it and (in the words of Nike)...just do it!

Mix it up

If you've been doing the same workout routine for the last year and you aren't seeing results, it could be because your body has gotten used to the routine.  If your cardio is running 3 miles at the same pace, or you do the same resistance and speed on the elliptical machine every time, or you always do the same strength exercises in the same order every strength session, then it's time to change things around.  Run those 3 miles, but add in some speed intervals (1 minute regular pace, 30 seconds at a faster pace) or try a different route that has more hills...better yet, try biking or swimming, or doing the Santa Monica stairs to mix it up.  On the elliptical, change your resistance, add in speed intervals, do an incline.  Or do 10 minutes run, 10 minutes bike, 10 minutes elliptical.  With your strength routine, change the order of the exercises, change the weight, increase the number of reps, or choose a new exercise.  The point here:  don't let your body get used to the workout.  When you mix it up, you keep your body guessing and your workout is that much more effective!

Coffee WARNING!

Would you consider yourself a coffee drinker?  Is coffee one of those things you just can't give up?  

These days, coffee is so many things.  It may be just your basic cup, either black or with a little milk and sugar.  It may be espresso with a little milk and sugar...or splenda.  But if you find that your "coffee" of choice is the "Mocha Ice Blended" at Coffee Bean Tea & Leaf, then you may want to think twice about ordering that.  If you didn't know, this "coffee drink" is loaded with calories.  For the small size, it's 290 calories, 43 grams of carbs and 6 grams of fat.  Ouch!  And if you're getting it with whipped cream, then add another 50 calories on.  Double ouch!  I could write another 5 paragraphs on how this affects your health, your blood sugar, and your waistline, but I'll save that explanation for another day.  The bottom line is that when you drink the "Mocha Ice Blended" coffee you are consuming an unbelievable amount of calories.   It would take you about an hour or more to burn that off.  So my question to you is:  is it really worth it?  Yeah, you may enjoy it while it's going down, but how will it make you feel later when you put on your bikini or try on those jeans you've been working to fit into...and they still don't fit.  Remember, just because it's a "drink" doesn't mean it doesn't count.

Try a non-fat latte instead.  It may not taste quite as good as your "candy bar in a cup," but you'll thank yourself later!

Tuesday 3/18 Group Workout: 6:30 pm

Reminder: Group workout, Tuesday 3/18, at 6:30 pm

Location: Santa Monica, on Ocean Ave just south of San Vicente Blvd

Hope to see you there!

Music requests are accepted!

Saturday 3/15 Group Workout: 8:45 am

Saturday's group workout is at 8:45 am only for this week.

Let me know if you're in!

Laura

laurakhebert@hotmail.com

Wednesday 3/12 Group Workout 6:30 pm

Reminder: Group workout session

Tomorrow, Wednesday 3/12, at 6:30 pm.

Location: Ocean Ave just a few steps south of San Vicente

Monday 3/10 group workout: 6:30 pm

Reminder:

Group workout session tomorrow, Monday 3/10, at 6:30 pm.  

Location:  On Ocean Avenue just a few steps south of San Vicente.

Let me know if you are coming.  Hope to see you there!

Laura

laurakhebert@hotmail.com

917.747.9832

Guilt Free Chicken Salad

Chicken salad is so good, but if you buy it at the store there is a good chance that it contains a lot of fat and calories.  Here's my Nutberry Chicken Salad recipe for you...and you won't feel guilty eating this!

Ingredients:

• 1 whole rotisserie chicken from the deli section of your grocery store
  
• 1 bag/container of dried cranberries (not sweetened - look at the ingredients...there should only be one:  "cranberries"
  
• 1 bag/container walnuts
• 1 red onion
• balsamic vinegar
• low fat mayonaise
• salt & pepper

Directions:

• Remove all meat from your rotisserie chicken.  Do not include the skin.  This is high in fat.
• Chop chicken into small pieces and put in bowl.
• Chop onion in small pieces (as much as you want)
• Chop walnuts into small pieces
• Combine chicken with onion, dried cranberries, and walnuts.  
• Stir in 1-2 spoon fulls of low fat mayo (obviously...the less the better)
• Pour balsamic vinegar over the mixture and stir.  (use as much balsamic vinegar as you want).  I use a sweet balsamic vinegar and it's great!
• Season with salt & pepper to taste and stir until all ingredients are mixed

I like to eat my celery with this.  I use the celery like a spoon to scoop it up.  Eat like a sandwich with whole wheat bread, or put a few scoops over a bed of greens with balsamic dijon dressing.  Yummy!!

Sunday: Food prep day

It's Sunday today and if there's two things I have to get done today it's:

1.  My workout

2.  Prepare my food for the week

Every sunday I spend a couple of hours getting ready for the week ahead.  Why?  Well every morning I pack a cooler containing my food for the day.  That means 2 snacks, lunch...and sometimes dinner if I know I'm going somewhere after work, like shopping or running errands.  I myself like to minimize the amount of time it will take me to put this together in the morning.  So, in order to minimize prep time during the week, I do most of my preparation on Sunday.  I have a few food basics that are a must for me, so these things are almost always on my grocery list, and then I come home and "prepare" them.

1.  romaine hearts (3 in a bag) - chopped, washed and put in a tupperware

2.  green peppers - washed, cut - but not chopped so they stay fresh

3.  Cucumber - 1 peeled but not cut (to keep it fresh)

4.  celery - 2 bundles, washed and cut in half and put in ziplock bag

5.  lean protein (chicken or lean beef) - clean, trim fat, thin coat of olive oil, lots of spices and grill or bake;  put in tupperware in fridge

When I wake up Monday morning, it literally takes me under 10 minutes to eat breakfast and prepare my cooler.  I pull out a tupperware, throw in some lettuce, celery, cucumber, chicken and maybe a spoonful of crumbled blue cheese.  I put 1 tablespoon of low fat ranch in a small container with a lot of red wine vinegar (this way I can have more dressing without adding calories or fat) and my lunch is done.  I put 2 apples in the cooler with 2 pieces of string cheese, and those are my 2 snacks.  

By preparing in advance, I ensure that I am eating healthy every day.  

Schedule: Week of 3/11

Here's next week's schedule:

Monday 3/11:  6:30 pm

Wednesday 3/13:  6:30 pm

Saturday 3/16:  10 am (and possibly 11 am)

Please email me if you are coming.  Looking forward to seeing you there!

laurakhebert@hotmail.com

lkhfitness@gmail.com

917.747.9832

Saturday 3/9 @ 10 am

We are meeting on Ocean Avenue just south of San Vicente at 10 am on Saturday.  Please email me if you are attending.  

Please note, that if my 10 am session fills up (8-10 person max) I will hold an 11 am session.  Hope to see you there!

The $1 Million workout...for only $10?

If you're wondering why it will only cost you $10 to join a small group workout, I will tell you why:

Getting fit doesn't have to be expensive...but it does take a little bit of an investment.

A friend of mine told me that her roommate came home from the grocery store with a $12 container of all natural organic butter.  Now, I have nothing against that.  In fact, I try to eat organic whenever possible.  Sometimes finances make that hard, but investing in your health is a good thing.  My point here?

If you are going to invest $12 in a container of organic butter, then you can invest $10 in getting fit.  If you are going to invest $5 on a coffee at Starbucks, then you can invest $10 in getting fit.  If you are going to invest in a $12 glass of wine at dinner, then you can invest $10 in getting fit.  I think you see my point.  (in fact...the better option would be to make your coffee at home and put that $5 toward your workout!)

Come try out a session with me.  You will get all the benefits of a 1-on-1 session with me ($70 value) for $10.  You can't beat that!

Remember, health is the first wealth!  So get to it!

Bikini season is around the corner!

It's March 6th and daylight savings is here on Sunday.  You know what that means?  It means that bikini season is around the corner!  

If you made a New Year's resolution to get fit so you're feeling confident in your bathing suit this summer, then there's no better time than NOW to step it up!  

Don't beat yourself up if you've slacked off a bit on your nutrition and exercise program.  It's not too late.  In fact it's never too late to get back on track...or to start.  

And because the sun will be up longer now...and because most of us live in beautiful sunny California, we can get outside for a good workout...and enjoy this amazing place we live!

Come check out my group workout sessions overlooking the Pacific Ocean.  I am holding group sessions of 8-10 people for a killer workout.  Add my blog to your favorites list to find schedule updates.  And of course, if you'd like to join a session let me know.  It's only $10 per session!

And why am I only charging $10 for these $1 Million dollar workouts?  Check out my next blog entry to find out!