How to Begin an Exercise Routine: New Year Fitness Resolution

New Beginnings Core Transformer Get Fit & Lose Weight Package

What is the best way to begin exercising? What are the best workout resistance tools to begin exercising at home? These are questions that I am frequently asked from folks across America via my website, www.LindaLaRue.com. This is why I am releasing my latest Core Transformer kit that's specifically designed for new beginner exercisers and/or those folks looking to ease back into a workout routine. Below is a description of the beginner exercise video. If your goal is to get fit AND lose weight, for a limited time you'll also receive my SOUPer Slim Diet ebook--a $20.00 value. This means you'll save almost 50% off the Core Transformer New Beginnings combo package.

Our third Core Transformer video, New Beginnings, is now here. Whether you’re new to exercise or getting back into it, this beginning video and beginning exercise routine gives you four customized beginning exercise routines--2, 5 minute and 2, 10 minute--plus a bonus 10 minute Strong Core. Strong Back., routine that along with the perfect resistance exercise band, the Core Transformer, will meet you at your fitness level, and then take you where you want to go. These simple-to-follow routines are just the right blend of functional core performance, Pilates and yoga to help you gracefully build your stamina and strength, improve your balance, and help build strong, study bones. You’ll build lean muscle in all the right places, plus you’ll sculpt your shoulders and back, tame that triceps jiggle, build a tighter butt, and build core strength for fitter, flatter abs and a tall, strong back. This DVD is custom created to help anyone at any level begin exercising with ease! 

You’ll also receive a simple-to-follow a Weekly Workout Plan included on the back cover of the video to help you safely progress, build stamina and strength to get you in the best shape of your life! For a limited time only when you purchase the New Beginnings kit you receive the SOUPer Slim Diet ebook FREE. This get-skinny diet book provides everything you need to lose weight fast without starving yourself ever again. Trusted fitness expert and Registered Nurse, Linda LaRue, offers comforting, quick and delicious recipes with an 8-Week SOUPer Slim Select Diet Guide. This get-leaner faster diet guide saves you time and money, because the recipes are simple, quick and easy to make and store well in your freezer. Besides Linda’s seasonal, healthy diet, weight loss soup recipes, you’ll get plenty more yummy, frugally gourmet recipes that will help make every meal easy to keep you on track to achieving your weight loss goals. How simple is that?

Hearty soup fills you up so you won’t feel hungry or diet deprived. Studies show that people who eat low-sodium, low calorie, high fiber soup, such as vegetable before a meal consume on average 200 less calories per meal. Multiply that times 365 days and that equals a 20-pound weight loss over one year! 

* The SOUPer Slim Diet eBook is in compliance with The American Dietetic Association and The American Diabetic Association Guidelines. All diet soups to lose weight have been carefully analyzed and calculated for accurate nutritional content. 

To order the New Beginnings Workout Combo Package click here.

Jingle Bell Workout Playlist

Try this rockin’ Jingle Bell Workout Playlist to get you in the healthy holiday spirit, because there’s nothing more ho ho hum than listening to a weak workout playlist.

1. Santa Claus is Comin' to Town by Bruce Springsteen (4:27)
2. All I Want for Christmas is You by Mariah Carey (4:01)
3. Winter Wonderland by The Eurythmics (3:34)
4. God Rest Ye Merry Gentlemen by The Barenaked Ladies (3:26)
5. Baby It’s Cold Outside by Cee Lo Green (feat. Christina Aguilera) (4:03)
6. Merry Christmas Baby by Bruce Springsteen & The E Street Band (4:52)
7. What Christmas Means to Me by Cee Lo Green (3:17)
8. Last Christmas by Glee Cast (4:36)
9. Christmas (Baby Please Come Home) by U2 2:19
10. Do You Hear What I Hear?  by Whitney Houston (3:32)

Happy Healthy Holidays!

Starting my Monday with a smile, sprinkle of pumpkin pie spice mix in my morning nonfat latte and a plan, because as the expression goes, "Fail to plan. Plan to fail". Good plans give me hope and hope with a good plan is what fuels success.

405 Freeway September 28th Closure: Work Off Your Stress

Stuck on the East Side in WeHo this weekend? Come work off your frustration and join me this Saturday at 9:30 AM. This class is a dual, mega-watt, calorie-burning and lean muscle-building workout. You'll train every muscle in your body from the inside out down to your deep stabilizers by engaging all your major anatomical muscle slings or how your muscles fire in tandem. This workout will target and train every muscle in your body from the inside--beginning first and always from your core. You'll use the Core Transformer super-long, specialty resistance bands combined with athletes' performance, Pilate's and yoga progressive movement sequences for a cutting edge next evolution resistance training experience. 

The Core Transformer Foundation class lead by Linda will give you expert cueing to keep you in perfect postural alignment, motivate you to learn, move, and sweat with a smile:) This head-to-toe workout will transform your core; your body; and your life. Are you ready to change your life? 

Every Saturday 

Up Dog Fitness

8599 Santa Monica Blvd
West Hollywood, CA 90069
310-360-7200 

Get Inspired! How to Design for Your Best Ever Home Workout

Whether it is a newborn baby, feeling “too fat” to want to step onto a gym floor or a 24/7-hour work day/work week schedule, sometimes making it to the gym is out of the question. The idea of working out in your living room sounds ideal. No commute, no waiting for machines, no fighting for blow dryers in the locker room, and you can be in the shower then, to work in only 20 minutes flat.

But when push comes to shove, many of us end up with stationary bikes that become clothes hangers, dumbbells as doorstops or stability balls that only serve as back up desk chairs. Here are five straight up simple steps that will help you design and create your best ever home workout.

Step 1: At-Home Exercise Equipment Must Haves.

• Anti Burst Stability Ball- The average women will require the 55 cm stability ball. (If you are of a petite stature purchase the 45 cm.) If you’re on the taller end of average, try the 65 cm. 
• Pump Rubber- We recommend the Core Transformer Specialty Resistance Band Kit, because rubber tubing/bands take up no space making them the perfect home resistance training tool. They’re an instant gym! My favorite is the Fat BURN Fusion Kit, because is has some of my favorite Pilates moves and for a limited time you get free shipping. Click here to order the Fat BURN Fusion Kit. (See Core Transformer mat move montage below.) 
• Light Set (2) of Dumbbells (5-10 lbs) 
• Yoga Mat- Yoga mats roll away and store easily and serve dual purposes as stretching surfaces and areas to perform resistance exercises. 

Fat BURN Fusion Kit Pilates Mat Moves

Step 2: Mark Your Territory.
 A solid 5”x5″ space that pets and children will not run through should do the trick. Carpeted or word flooring is preferable. Avoid slick surfaces in case you break a sweat! If you can find a time when your house is empty and the space is all yours, this will be your real chance to pretend you’re somewhere else. If that’s not possible, try working out with an IPod, because it will help you get in your workout zone and impossible to distract you from your routine.

Step 3: Load Up the Tunes.
 The only competition you’ll have in your at-home workout is yourself! Make sure to amp up the energy in the room by taking advice from our Top 10 Monthly Workout Playlist. A few, good songs can truly transform your workout from routine to inspirational. The first song is the most important. Find a song you look forward to hearing then, start every workout with it. To see my latest iTunes Workout Playlist click here.

Step 4: Start Small. Commit to twenty minutes of exercise in your living three times a week. Start with a warm up then, follow with your favorite exercise video for a 15-minute workout. Try adding 5 minutes to your overall routine every week until you build up to an hour of stamina. Choose workout videos that feature compound total body core moves, so you’ll engage the most muscles maximally. 

Step 5: Build An Exercise Video Library. CollageVideo.com and TotalFitnessDVDs.com are great online stores that feature 3 minute montages of each video. This means you’ll know exactly kind of workout you’ll get from the trainer and if he or she vibes right with you. More good news is that you’ll get to workout with some of the top trainers on this planet for the cost of a video—no expensive personal training fees or gym memberships required!

Healthy Post-Workout Snacks

According the American Council on Exercise (ACE),

“Exercise scientists recommend that if you work out at a moderate to high intensity level for 90 minutes or longer, you should consume a healthy snack within 30 minutes post–exercise. The recommendation by the American Dietetic Association is to consume 1–1.5 grams of carbohydrates per kilogram of body weight to allow for maximum replenishment of glycogen stores, the primary fuel or energy used during moderate– to high–intensity exercise; and 10–20 grams of lean protein to help repair muscle tissue.”

Here are my top 3 favorite healthy post workout fast-fix snack recipes from my SOUPer Slim Diet ebook available for purchase at www.LindaLaRue.com/store.

 Summer White Peaches and Non-Fat Greek Yogurt

Summer White Peaches & Non-Fat Greek Yogurt

This is my favorite time of the year for farmer’s market finds–summer white peaches and heirloom tomatoes. (Brandywine heirlooms are my summertime crack!) This fast food fix is doubles great as an afternoon snack or double your yogurt quantity to 1 cup for breakfast or lunch. At this time of season my favorite fast food meal fix is the following:

Ingredients

     ½ cup non-fat Greek yogurt

     1 ripened white peach, diced large

     1 ½ tsp. lavender honey (or any good quality)

Directions
Mix together and enjoy! My favorite variation: Add 1 T. of chopped pecans or sliced almonds for some extra crunch/texture and protein. Enjoy!

Egg White Frittata

Ingredients
     Nonstick Cooking Spray
     ¼ Cup Chopped Scallions
     1 ½ Cups Broccoli Florets
     1.5 Ounce Sun Dried Tomatoes
     1 T Chopped Fresh Basil or 1t Dry Basil
     10 Eggs

 Directions
1. Preheat oven to 350 degrees. Spray pie pan with nonstick cooking spray.
2. Separate egg whites from yokes and place in medium size mixing bowl.Beat egg whites together until frothy and cover with egg whites. Then, fold in remaining ingredients.
3. Bake at least 25 minutes or until eggs have set. Yields: 4 servings. Serve size: 1 cup. Nutritional Content: 80 Calories, 0g fat, 11g protein, 9g carbohydrates, 0mg cholesterol, 170mg sodium. 

Chocolate, Peanut Butter, and Banana Smoothie

Chocolate Peanut Butter Banana Smoothie

If you’re a chocoholic like me, this high-protein and complex carb snacks because I
am an avowed chocoholic may quickly become one of your favorite post-workout or anytime healthy snacks. This smoothie is only 110 Calories (and doubles as a great dessert)!

Ingredients
     1 small ripe banana, sliced
     1⁄2 cup nonfat sour cream

     3 T low-fat peanut butter
     
4 packets of Splenda®
     2 tsp. cocoa
     1⁄2 tsp. imitation banana extract (optional)
     1 cup crushed ice

Directions
1. Place sliced banana in freezer for 10 minutes or until slightly firm.
2. Process all ingredients in blender until smooth, stopping occasionally to scrape down sides. Serve immediately. Yields: 4 servings. Serving size: 4 ounces. Nutritional content: 110 Calories, 2g fat, 1g saturated fat, 4g protein, 30g carbohydrates, 3g fiber, 95mg sodium.

Highlights IDEA 2012 World Fitness Convention--Core Transformer and Linda LaRue

Stephanie Vitorino, Paul Katami & me. We ♥ cupcakes...lol

New Friend Angie Miller & Me

Core Transformer at Perform Better Booth!

Whew! Am finally getting caught up after the 2012 IDEA World Fitness Convention. Wanted to share with you some of the highlights. Next up Perform Better's new national Perform Better Group Fitness Summit starting this September with their first in LA.
Hope to see you there! 

My amazing mentors: Lynn Brick, Victor Brick & me

Underground Wellness Sean Croxton, Wylliss Bennett & me

Skinny Summer Peach Mojitos

Skinny Summer Peach Mojito

Peaches are in the height of season. My favorite are white peaches, as they are so sweet and juicy. Here's my favorite summer drink that's made with simple syrup from Splenda to cut the calories without sacrificing the taste. 

Ingredients 

6 cups fresh peaches (I prefer white peaches)

2 tsp. lime zest

Juice of 8 limes
1 cup simple syrup made with Splenda

2/3 cup packed and chopped mint leaves

3 cups white rum  

7 cups club soda

Mint springs for garnish

Ice

Directions

Brentwood Farmers Market Peaches

1.  Splenda Simple Syrup—Combine cup of Splenda (do not use the "Splenda for Baking" product) and one cup of boiling water. Bring water to a boil in a saucepan. Dissolve one cup of Splenda in the boiling water and allow mixture to cool. Strain through a coffee filter to remove any sediment.

2.  Rough chop peaches and set aside, and then coarsely puree in a blender.

3. Muddle lime zest and 2/3 cup mint leaves. Then, add the lime juice.

4.  In a big pitcher combine all ingredients (except ice and the garnish springs). Refrigerate and let chill for 30 minutes to an hour before serving. Pour over lots of ice and serve garnishing with sprigs of fresh mint.

Yields: 8-10 drinks

Red Quinoa Tabouli Salad

Red Quinoa Tabouli Salad

With summer upon us heirloom tomatoes are coming into season. This means salads, salads, and more deLISH summer salads including this favorite of mine, Red Quinoa Tabouli. It’s the perfect combo of veggies and complex carbs. Pair this with a piece of your favorite grilled skinless protein and you’ve made yourself a fast and healthy summer meal.

Ingredients
   3 cups water
   2 cups red quinoa
   1 cup parsley leaves, finely chopped
   1/4 cup mint leaves, finely chopped
   ½ cup yellow onion, finely chopped
   2 medium size fresh tomatoes, diced
   2 medium size Persian cucumbers, diced
   3 T. best quality olive oil
   3 T. fresh squeezed lemon juice, or to taste
   2 tsp. sea salt
   ½ tsp. freshly ground black pepper

Directions
1. Combine quinoa and water together in a medium size pot. Season with ½ tsp. salt. Bring to rolling boil and then cover with a lid. Reduce heat to simmer for ~20 minutes until all water has disappeared. Remove from stove and let cool for 15 minutes.
2. Add the chopped herbs and vegetables and toss in a large plastic storage container.
3. Combine olive oil, lemon juice and salt in a separate small bowl. Whisk together until dressing mixture is well emulsified.
4. Add cooled quinoa to chopped herb and vegetables. Gently mix together with large spoon.
5. Drizzle salad dressing mixture over herb, vegetable and quinoa. Gently mix together with large spoon. Store in refrigerator for up to five days.

Makes: About 10 to 12 servings. Suggested serving size: ¾ cups

New Core Transformer 3-D Matrix Group Exercise Class at Up Dog Studio in West Hollywood

Linda LaRue Up Dog Fitness Studio Core Transformer Class

IF YOU WANT A BANGING, BLOCKBUSTER BODY IN 3-D, THEN KICK IT TO THE CORE!

Hey All-I am so excited to be teaching a new Core Transformer 3-D Matrix total body core workout at Up Dog Fitness Studio in West Hollywood. It’ll be nice to have a place to teach a class regularly or “door” as they call it in PR to hang my hat and torture clients while getting paid..LOL.

Here’s our press release: Celebrity trainer and core guru, Linda LaRue brings her 3-D Matrix total body core performance workout to Up Dog Fitness Studio in West Hollywood. So, if you want a banging, blockbuster body in 3-D, then kick it to the core with the Core Transformer® classes, beginning Saturday, June 16, 2012 at 9:30 a.m. The Core Transformer® total body core workout burns mega calories — up to 1,000 calories — and builds muscle too, giving you flatter, fitter abs and a ripped toned physique.

LET’S GET PHYSICAL!
Every Saturday, beginning June 16, 2012
Up Dog Fitness Studio
8599 Santa Monica Blvd West Hollywood, CA 90069
310-360-7200

Up Dog Fitness Core Transformer 3-D Matrix Class

Class Info: 
Core Transformer 3-D Matrix This class is a dual, mega-watt, calorie-burning and muscle-building workout. It uses super-long, engineered specialty resistance bands combined with athletes’ performance, Pilate’s and yoga progressive movement sequences. This workout will engage all your major anatomical muscle slings or planes of motion. You’ll target and train every muscle in your body from the inside out — beginning first and always from your core — to truly transform your entire body … fast!

Note: To reserve your space and get pricing, call Up Dog Fitness Studio at 310-360-7200. First class is complimentary.

ABOUT LINDA LARUE
Certified athletic trainer, Linda LaRue LaRue, RN MEd, ATC, is one of the leading females in the health and fitness industry, specializing in a core performance training. She’s worked with a plethora of celebrities; plus, she’s a registered nurse and athletic trainer with a master’s degree in Exercise Physiology and Sports Medicine from the University of Virginia (UVA). She is the creator of the Core Transformer® kit, which features an abdominal workout DVD and specialty resistance exercise bands. Search engine Yahoo! Shine and Cooking Light magazine named the Core Transformer kit as “One of the Best New Workouts of 2011.” Recently, LA fitness gear reporter, Roy Wallack, of the LA Times gave the kit a positive review with no dislikes, which is virtually unheard of. 

Visit www.CoreTransformer.com/store to learn more and order a Core Transformer kit today.

LA Times 5 Star Review of Core Transformer by Roy Wallack

Met up with well-respected Roy Wallack, LA Times fitness gear GURU, at the recent 2012 IHRSA Fitness Convention to pitch him about the Core Transformer Kits--both 1,000 Calorie BURN and Fat BURN Fusion (my favorite as it's a core fusion workout featuring some of my favorite athlete's performance, Pilate's blended integrative movement progression sequences). Soooo, when he called me last week to let me know that the Core Transformer Kits (and for a limited time, you get FREE shipping on the Fat BURN Fusion Kit) were going to be reviewed I was both elated and sweating buckets–not bullets--all at once. That's because as a long-time subscriber to the LA Times and loyal fan of Roy’s fitness gear and gadgets reviews, I know his reputation of being a tough, no bars hold kind of reporter. This meant getting reviewed by Roy was a “be careful what you wish for” scenario. In other words, being reviewed would highlight the great, good, bad and down-right frightening.

However, great news! The Core Transformer received positive marks all the way around with Dislikes: NONE. A  M  A  Z  I  N  G:)!!! Here is the LA Times Gear: Resistance Core Workouts review below:

Gear: Resistance cord workouts core and more Core Transformer: A long rubber stretch cord with built-in handles and foot straps that provides resistance through every movement. Designed by veteran L.A. trainer-to-the-stars Linda LaRue, RN MEd, ATC.
Likes: Easy, but exhausting workouts. Crossing the cords in an X with your hands and feet in the straps forces you to engage every plane of motion, getting significant resistance through a variety of floor exercises — invisible ball throws, starfish squats, cross-country skiing, figure-eights, boxing, etc. Workouts conclude with mat exercises and stretching. Simple, effective and inexpensive, it weighs about 7 ounces and fits into a sock. The DVD includes 30- and 15-minute workouts.
Dislikes: None.

Price: Core Transformer 1,000 BURN Kit and Core Transformer Fat BURN Fusion Kit MSRP $34.95. (310) 890-3305; www.coretransformer.com/store

LA Times Review Core Transformer Roy Wallack. Gear: Resistance Cord Workouts

2012 IHRSA Fitness Convention Highlights

Chris Poirier, Todd Durkin & Linda LaRue IHRSA 2012

Officially attended my first IHRSA Fitness Convention held in LA. Wanted to share a few highlights from the show including the good news is that the Core Transformer speciality bands and workout DVDs are now being carried by Perform Better and featured in their Group Fitness Catalog.

LA Times Fitness Writer, Roy Wallack & Linda LaRue, IHRSA 2012

Move Strong Multi-Station Gym-It Kicked Butt!

Took loads of meetings with potential clubs for distribution within their Group Visited with Todd Durkin (who loves the Core Transformer bands). Demoed the bands along with our choreography, which we call movement progression sequences to NASM, and got to meet up with one of my favorite fitness writers EVER, Roy Wallack, who covers the fitness gear and gadgets for the LA Times Fitness section.

Mike Fantigrassi of NASM & Linda LaRue IHRSA 2012

Did see a lot of repetition or sadly put another way—knock-offs of TRX suspension training and Power Plate. I guess the good news is that they’re a hit and the bad news is that they’re a hit. I did see a couple multi-station performance gyms, such as the Move Strong unit at the Perform Better booth. Really how it was a great all-in-one total body training system to get-it-in and get-it-done. If I owned a gym, I'd earnestly consider placing it within my club.

Linda LaRue, Gay Gasper & Brian Nguyen IHRSA 2012

Finally, I am truly, truly happy and grateful to now be carried and part of the superb Perform Better Group Exercise team lead by Gay Gasper. 


Bottom line: Small steps forward.

Fat BURN Fusion Kit Review by Fit Bottomed Girls: There’s Nothing Sweet About These Sixteens (But Man Are They Effective!) February 2, 2012

Core Transformer Fat BURN Fusion Kit

Wanted to share with you the AMAZING review of the new Fat BURN Fusion Kit review by Fit Bottomed Girls. Here are a few snippets below of the review. Thank you Jenn Walters and Tish Merritt. We ♡ u BIG:)! To buy our new Core Transformer Fat BURN Fusion Kit click here! (Great news. For a limited time only, we're offering FREE Shipping.)

It’s baaaack. Just when you thought your abs were safe, Linda LaRue has released her latest and greatest workout DVD, 3D Fat Burn Fusion, which promises to help you target and tone stubborn core muscles and smoke off your belly fat—fast.

This DVD consists of two workouts. The first workout is the 30-minute Fat Burn Fusion, which consists of both standing total-body ab work and core mat work that borrows moves from yoga and Pilates. The moves, combined with the Core Transformer tubing method that Jenn reviewed, kicks the bad ass-ness way up. The standing work was hard…challenging enough, in fact, that I was looking forward to the mat work.

And then there’s the Athletic Core Set-Up (ACS) segment. I swear a day doesn’t go by that someone doesn’t stop me and ask me how they can tone up their midsection. I want to hand this DVD to them lovingly and tell them to make sure to watch the Athletic Core Set-Up. Linda breaks down how one targets the area and what that area is called (hallelujah for those who want to actually learn what they really need to work!)

What I loved: I was so thankful the main workout was only 30 minutes because every time she said “Only 16 [reps]” I about died. You’re gonna feel the burn fast. The music got a thumbs up this time around, too. There was a bunch of world beats up in that piece that had me cracking me up! Most importantly, I loved that you’d actually get to witness Linda out of breath. Finally! We get a normal human being that actually sweats and breathes.

FBG Rating (Out of 5):

Instruction: ★★★★★
Long-Term Likeability: ★★★★★
Music: ★★★★
Fun Factor: ★★★★
Meets Expectations: ★★★★★
Overall: ★★★★1/2

Celery Root and Apple Puree: Healthy Recipe Makeover

I am a huge fan of Ina Garten, The Barefoot Contessa. Her recipes and table scapes are inspirational—except for (AKKK!) the amount of fat and sugar calories. That’s the bad news. The good news is that I typically manage to tweak her recipes cutting half the fat and sugar while still preserving the great taste. Here is one of my favorite winter root veggie healthy recipe makeovers of hers, Celery Root and Apple Puree. As Ina would say, “How easy is that”?

Ingredients
5 T. unsalted butter 


1 cup large-diced fennel bulb, tops and core removed

2 pounds celery root, peeled and (¾-inch) diced 
8 ounces Yukon Gold potatoes, peeled and (¾-inch) diced 
3 Golden Delicious apples, peeled, cored, and (¾-inch) diced 

Kosher salt and freshly ground black pepper 
½ cup good apple cider 
¼ cup whole milk

1. Melt the butter over medium heat in a shallow pot or large sauté pan. Add the fennel, celery root, potatoes, apples, 1½ teaspoons salt and ½ teaspoon pepper. 2. Sauté the vegetables, stirring occasionally, until they begin to soften, about 4 to 5 minutes. Add the cider and tightly cover the pot. Simmer over low heat (I pull the pot halfway off the heat) for 30 to 40 minutes, stirring occasionally, until the vegetables are very soft. If the vegetables begin to burn or they seem dry, add another few tablespoons of apple cider or some water. 



3. When the vegetables are cooked, add the milk and cook for 1 more minute. Transfer the mixture to a food mill fitted with the coarsest blade and process. (You can also use a food processor but the texture will be smoother than with the food mill.) Taste for salt and pepper and return to the pot to keep warm. Serve warm.

Serves 8-10. Serving Size: ½ cup.

For more healthy recipe makeovers that will cut calories without losing the taste, join my free Make Healthy A Lifestyle Blog at LindaLaRue.com. If your goal is to get fit in 2012, I recommend my new Fat BURN Fusion Total Body Core Transformer Kit. FOR A LIMITED TIME ONLY: Free Shipping. Click here to order now.