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