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