Live Well

Last night on The Biggest Loser one of the men who had been walking up steps one at a time finally got the strength and courage to walk up the steps with one foot in front of the other. It was an incredible moment for him and I thought to myself how amazing he must feel.

We all have something we need to overcome. It could be those last few pounds, trying a new class you have been thinking about, walking around the block, or maybe calling a friend you lost touch with. So, I ask... what are you waiting for? Make a plan of baby steps to get you to your goal, take those steps and overcome it.

We have all heard it many times, life it too short, and it is true. As you take whatever journey you are taking in life and as you set fitness and health goals for yourself remember that the bottom line is you must do what makes you happy. Don't think so much about what you are giving up and think about what is then available to you.

So take that class, give up sugar if it makes you feel bad, commit yourself to lose the weight you need to, you will be happy that you did and you will smile just like that man did on the TV show last night!

In Health,
Tricia

Beat Gym Boredom

Many of us go to the gym and do the same class or exercise routine everyday. It's comforting to have a routine, to know what is coming next, and to know when it is over. I find that many of my clients never switch up the routine they were first given at the gym. They keep doing what they were told and are not realizing that a simple routine change could help them get to their goals faster.

Our bodies get used to routine and thereby it uses less energy to do that routine. Therefore, 20 minutes on the elliptical uses less energy now than it did for you 3 months ago. We should constantly change our routine to burn more calories and to have fun!

Here are some great ways to switch things up:
1. Instead of walking on the treadmill for 45 minutes ask a trainer how to use another piece of cardio equipment and split the time on that machine.
2. Do you use the elliptical every time you go to the gym? Try jogging on the treadmill one of those days.
3. Spending endless minutes on the bike? Try a Spin class and get a great workout in one hour!
4. Add Strength Training to your routine at least twice a week. Check your club's schedule and take a strength training or circuit class.
5. Treat your self and meet with a trainer to learn some new exercises, grab a friend and catch up while you are working out!

The most important this is to remember to have fun! There are so many great classes in the fitness industry, you can dance, stretch, and jump your way through a workout and forget that you were even "working out"!

As always, please email me any questions, comments, or topics you would like me discuss!
In Health,
Tricia

Meat Free Monday

I have been a vegetarian for 18 years. It was my choice and I try not to "lecture" others about a vegetarian diet but I do believe a day of vegetarianism now and then is a healthy way to give your body a break and try new recipes! I just found out about Paul McCartney's Meat Free Monday in the UK. Eating a vegetarian diet is healthier for you, better for the planet, and even one day of it is great for your whole family!

Did you know that raising livestock for consumption contributes more to the climate changes on the planet than the whole transportation industry?

Check out http://www.supportmfm.org for more information about the Meat Free Monday Campaign.

In Health,
Tricia

Picnic Dinner

One of our favorite ways to have a healthy, easy dinner is to have an indoor picnic! Fresh bread from the bakery, a small assortment of cheese from the local cheese store, an antipasto plate for JB, and a big bowl of bruschetta! We keep our bruschetta simple and make it with fresh tomatoes, basil, red onion, balsamic vinegar, and pepper.
An easy Sunday dinner gives you time to sit back, relax, and remember warmer days are coming soon!

In Health, Tricia

What's in your lunch?

Michelle Obama is on a mission to clean up school lunches and make them healthier. As she fights for schools to provide a more nutritious meal, I wonder what parents are packing in thier children's lunches and in thier own?

I was at the grocery store and couldn't help but pick up a packet of a popular kids lunch found in the lunch meat section. One of the options has 370 calories, 11 grams of fat and an ingredient list that is well over 30 items. The ingredients include things like NATAMYCIN, PARTIALLY HYDROGENATED COTTONSEED OIL, ACESULFAME POTASSIUM , and ALPHA CELLULOSE. Do you even know how to pronounce all of those let alone what they are? I looked up Partially Hydrogenated Cottonseed Oil and here is what I found that it is a trans fat and that Wikipedia states in thier definition of a trans fat that, "Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils".

I delved futher and picked up a more popular lunch for adults that even has "Healthy" on the label. It also contained Partially Hydrogentaed Cottonseed Oil. The ingredient list was well over 40 items and I couldn't pronounce half of them. Take a look at the ingredients in what you are having for lunch today and google a few of the ingredients that you can't pronounce. I think you will surprise yourself and maybe even tell me what Lucost Bean Gum is.

So, what are good food choices? It's time to get back to the basics. An apple, orange, or a pear with natural peanut butter and organic jelly on whole wheat bread with a bottle of water for your child covers all thier nutritional needs. For you, a simple salad with Olive oil and Balsamic dressing on top, perhaps with some leftover grilled chicken from last nights dinner.

In Health,
Tricia

How much cardio should I do?

After class yesterday I was talking to a few of the ladies and I realized that many people aren't sure of the guidelines for an exercise program. Many were only doing 15 minutes of cardio and a a class or two of Pilates per week but wanted to lose between 5-10 pounds.

Here are the guidelines based on the American Heart Association and American College of Sports Medicine:
*Please remember to talk to your doctor before begining any exercise program.

1. Adults over 18 should do at least 30 minutes of moderate-intensity aerobic activity five days a week or at least 20 minutes of vigorous-intensity aerobic activity three days a week.
2. Adults should also do both strength-training exercises and flexibility exercises at least twice a week as well as balance exercises.

The more exercise you do on a weekly basis the more health benefits you will achieve.
I hope this helps! Send me an email if you are interested in a more specific program for your goals or talk to a trainer at your gym!

In Health,
Tricia

80/20 and Food Portions

There is a statistic that says weight loss is 80% Diet and 20% Exercise. Americans are eating more now than ever before. Our portion sizes are getting bigger and our waistlines are getting larger. We need to be reminded that we need to be in control of the foods we eat and how much we are eating.

Food labels give us the serving amounts for the foods we eat, however it might be easier for you to visualize a serving. Here is a helpful guide for you and your family:

1. One serving of meat is 3 ounces which is equal to the size of a deck of cards.

2. One cup of rice, pasta, or ice cream is a serving and equals the size of a tennis ball.

3. One serving of cheese equals one ounce, equal to the size of four dice.

4. Two tablespoons of salad dressing equals a serving and is the size of a golf ball.

It is also important to make healthy food choices. There is a great book by David Zinczenko called Eat This, Not That that shows you thousands of ways to eat healthier at every meal.

Here are a few ways to eat healthier starting today:

1. Swap out white bread, white rice, and white pasta for the whole wheat option. Be sure the first ingredient is listed as whole wheat flour on the label.

2. Instead of fruit juice have the actual fruit and a glass of water. It supplies loads of vitamins, will fill you up, and is a great snack!

3. Instead of cheese on your burrito have a tablespoon of guacamole. It contains the good fats our bodies need.

4. Instead of Potato Chips, have pretzels.

My favorite food swap is when I am craving something sweet I have a Maple and Brown Sugar Granola Bar instead of Coffee Cake! It's a perfect snack!

In Health,

Tricia

Happy Spring!

Spring has Sprung and if you are like me you are loving the longer days and the warmer weather! Spring is a great time to put fresh ingredients in your kitchen and revive your exercise program. Here are some tips and recipe to get your Spring Cleaning started!

Depending on where you live there are certain fruits and vegetables that are in season. The easiest way to know what is in season is to shop at a local farm or farmers market.

Here is a general list of spring fruits and vegetables:

Asparagus, Apricots, Artichokes, Arugula, Beets, Carrots, Cherries, Fava Beans, Grapefruit, Scallions, Leeks, Peas, Radishes, and Spinach.

Need a refreshing change to your exercise program? Spring is a great time to take it outdoors! Find a local park or trails to walk or jog and enjoy the early signs of nature waking up from it's winter nap. Check out your local community college or programs for dance classes, yoga, or pilates programs. After all, summer is just a few weeks away and that means shorts, tank tops, and bathing suit weather!

One of my favorite spring time dishes that JB makes is risotto with fresh vegetables. The risotto is made from Arborio or Carnaroli short grain rice and is a great way to get more grains into your diet. We make ours vegetarian but feel free to add Shrimp, Scallops, or a side of Grilled Chicken.

Risotto with Spring Vegetables

1 cup of Arborio Rice

2 tablespoons of Olive Oil

1/2 cup of Peas

1 Zucchini

1 Head of Broccoli

1 Bunch of Asparagus

1/2 White Onion

Handful of Baby Carrots

2 cups of Vegetable Stock (Bouillon Cubes or Cans can be found at Grocery Store)

1. Dice the white onion, separate broccoli crowns from stems, slice the zucchini in half lengthwise then thinly slice into half moons, slice baby carrots to similar width as zucchini, cut the tops off asparagus. Set all cut vegetables aside with peas.

2. In a pot bring two cups of vegetable stock to a simmer.

3. In a deep saute or sauce pan add olive oil and risotto and on low heat toss the risotto in olive oil to coat. Once it is coated add one cup of stock to the sauce pan and bring to a simmer, let the risotto continue to cook on low heat, as it thickens and absorbs the liquid, add another cup of stock, repeat this process until the risotto is cooked thoroughly.

4. In a small saute pan cook onions in tablespoon of olive oil until soft, add zucchini, asparagus. Add fresh cracked black pepper to vegetables as they cook.

5. Once risotto is soft add the raw peas, broccoli, and carrots and mix in. Then add the cooked onion, zucchini, and asparagus. Combine all ingredients and let simmer. Add pepper to taste.

* If the risotto becomes to thick add a small amount of water as needed. Risotto releases starch during the cooking process which gives the rice it's creamy texture.

Serve in 4 bowls and enjoy!

In Health,

Tricia

Check out the bones on her!!!

According to the National Osteoporosis Foundation (NOF) 55% of people age 55 and older have Osteoporosis. Although most of our bone growth is completed approximately at age 18 there are many steps you can take to fight bone loss and stay healthy.

1. It is important to get the daily recommended dosage of Vitamin D and Calcium each day. The NOF recommends that people under 50 get 1,000 milligrams (mg) of Calcium per day. People over 50 should aim for 1,200 mg. Vitamin D assists in the absorption of calcium in the body. According to NOF people under 50 need 400-800 International Units (IU) of Vitamin D everyday and people over 50 should aim for 800- 1,000 IU.

Here are some ways to get enough Calcium and Vitamin D:

• Get plenty of sunlight but be sure to wear skin protection. Go for a walk or a bike ride. Have a healthy picnic lunch on a nice day. Enjoy some time with friends an outdoor cafe.
• Eat plenty of foods that contain Calcium and Vitamin D including dairy products, enriched orange juice and cereals, tofu, and tahini.
• Ask your doctor if a supplement is right for you.

2. Weight-bearing exercise such as strength training, walking, low impact aerobics, and dancing helps to build stronger bones. Plus, it has the added benefit of making you feel better and aid in weight loss or weight maintenance! Ask your doctor what is right for you.

In Health,

Tricia

Happy daylight savings!

Spring is just around the corner and as promised here is a healthy recipe from JB! His Grapefruit and Gouda Spring Salad is a perfect accompaniment to grilled salmon, chicken, or a medley of grilled vegetables!

Grapefruit and Gouda Spring Salad

(Serves 4)

2 Avocado

1 Lemon

2 Tablespoons of Olive Oil

1 Head of Butter Lettuce

1/2 Red Onion

1 Grapefruit

1/4 Pound of Gouda Cheese

Sea Salt and Cracked Black Pepper

1. Peel and Slice Avocado and place in bowl.

2. Zest the lemon skin and set aside.

3. Juice the lemon and pour on top of avocado slices. Add the olive oil to the bowl as well.

4. Wash and chop the butter lettuce then separate into 4 bowls.

5. Cut red onion into half moons and finely dice, then sprinkle on top of lettuce in four bowls.

6. Peel the grapefruit then cut each segment out with a knife over the bowl of avocado so that the excess juice is added, then evenly distribute the segments among the 4 bowls.

7. Thinly shave strips of Gouda cheese and place on top of each salad.

8. Remove avocado slices from the bowl and place around the edge of each salad bowl.

9. Add cracked black pepper and pinch of sea salt to the lemon juice, grapefruit juice, olive oil, and zest combination, whisk till combined, then drizzle on top of each salad and serve.

Enjoy!

In Health,

Tricia

Buns, Thighs, and Tris!!

Happy Friday!

It is the weekend and time to relax and unwind. However, don't forget to fit in your exercise this weekend! I put together a quick circuit you can do at home in twenty minutes and all you need is a watch with a second hand or a timer!

Perform each exercise for one minute then repeat the circuit for a twenty minute full body workout.

1. Jumping Jacks or Marching

2. Squats- sit back like you are sitting in a chair, then stand back up squeezing your behind

3. Push Ups- on your knees or toes

4. Alternating Front Lunges- take a big step forward and bend that knee as close to 90 degrees as you can, push through that foot to step back, switch to other leg

5. Jog in Place

6. Tricep Dips- sit on a chair, hands next to hips, left behind off chair, bend elbows to lower then press elbows using your triceps (back of your upper arm)

7. Side leg raises with right leg- lift right leg out to side, slight bend in knee and then lower just above the floor, then lift and repeat

8. Plank- like you are doing a push up but hold at the top of the push up

9. Side leg raises with left leg- lift left leg out to side, slight bend in knee and then lower just above the floor, then lift and repeat

10. Basic Crunch- lie on back, knees bent, hands behind head, lift chest towards ceiling, shoulder blades off the floor

In Health,

Tricia

Yes, I'll have a glass of your Pinot Noir!

Great news for all of us wine drinkers! Cheers!

http://www.dailymail.co.uk/health/article-1256133/Forget-salad-WINE-makes-women-slimmer.html

On Your Way to a 5k

Need a great way to stick to your workout plan, give yourself a little extra motivation, lose those last few pounds, and maybe meet some new friends along the way? Train for a 5k!

A 5k is equal to 3.1 miles. Even if you were to walk the distance it would probably still take you a little under an hour to finish.

Here is a great 12 week plan I'd like to share that I have used for races I have trained for:

1. Pick 2 days a week as your walking days. On your walking days walk for 20 minutes and each week add on 5 more minutes until you are walking for an hour each of those days.

2. Pick 2 days as your walk/jog days. On your walk/jog days start with walking for 5 minutes and then jogging for 30 seconds repeat for 20 minutes.

The second week walk 4.5 minutes, jog for one minute, repeat for 25 minutes.

The third week, walk 4 minutes, jog for 1.5 minutes for 30 minutes.

Each week increase your jog time by 30 seconds and decrease your walk time by 30 seconds. Also, add 5 minutes to your walk/jog days each week.

By week 12 you will be jogging for the full hour!

3. Pick 3 days a week (not back to back days) to be your rest days or days you do Yoga, Pilates, or a Strength Training workout.

A few more helpful hints:

• Drink lots of water before, during, and after your workouts.
• Make a playlist of your favorite songs to listen to!
• Ask a friend, family member, or coworker to race with you.
• Register for the race right away so that it is on your calendar and you can plan around it.
• If you workout in the morning set out your clothes the night before.
• If you workout after work, walk in the door and put your gym clothes on or change before you even leave work!
• Remember that if you are worried about your health or your joints to speak with a doctor before you begin any exercise program.
• Go to www.runnersworld.com and click the Races and Places tab to find a 5k near you. Chances are there is one right in your hometown!

In Health,

Tricia

Calories in Versus Calories Out

When it comes to weight loss the bottom line is you have to burn more calories than you are consuming. One pound equals 3,500 calories. Therefore, if you would like to lose a pound a week you have to burn off or reduce your caloric intake by 500 calories.

On average we burn about 8-10 calories per minute of exercise. An hour walk with a friend, husband, coworker, or child would burn close to 500 calories. It is also okay to mix up your exercise and do it in bursts of 10, 20, or 30 minutes at a time depending on your fitness level. Aim to exercise 30-60 minutes 5 days a week. That will burn about 250-500 calories per day that you exercise.

As for the the other 250- 500 calories per day, here is a list of ways to make small changes in your diet to decrease your caloric intake:

1. STOP drinking soda. If you are drinking a can of soda per day that is 140 calories per can.

2. Switch to skim milk instead of whole milk. You will save 60 calories per cup and 7.5 grams of fat!

3. Have a side salad instead of a side of fries. You will save yourself an average of 300 calories.

4. Switch to Balsamic Vinegar and Olive Oil as a salad dressing instead of Ranch. Regular ranch contains 140 calories per tablespoon!

5. DO NOT, I repeat DO NOT :) go to the vending machine. There are hardly ever any healthy foods in a vending machine. Bring carrots and hummus, apples and peanut butter, or a small snack bag of whole wheat pretzels with you to snack on. I keep a granola bar in my purse everyday so that if I get hungry I have something healthy to turn to.

Small changes make a big difference! Eating healthier and making it a goal to exercise happens day by day. Today is Monday and my challenge for all of you for the week is to take a twenty minute walk each day in the morning, during your lunch break, or after dinner. Even if you are already exercising for an hour. Grab a friend, your spouse, your dog, or take a moment for yourself and enjoy the fresh air and burn some calories.

I also challenge you to stop drinking soda from now till Friday. Even if it is diet soda, throw it away, grab a glass of water and keep it with you all day to sip from. A couple years ago I admittedly drank about 4 big gulp sizes of regular soda a day. It was my "energy" to get me through hours of teaching, personal training, and even my own workout. I stopped drinking soda and in 3 weeks I lost 7 pounds! I was drinking about 600 calories a day of soda not too mention all the sugar I was consuming!

Have a great day everyone!

In Health,

Tricia

Books to read...

Hello and Happy Sunday!

I just got in from a run and along the way thought of 2 books that I love that I would like to recommend to all of you. The first book is The Kind Diet by Alicia Silverstone. Yes, the girl from Clueless! The book primarily talks about moving toward a meat free lifestyle but I am recommending it because it is simple to read and has great healthy recipes for you and your family!

The second book I recommend is Food Rules by Michael Pollan. This book is simply a collection of rules to follow such as "Avoid foods that contain high-fructose corn syrup." It is in bread, condiments, snack foods, and even in some peanut better. High-fructose corn syrup is simply...sugar. If it is listed on the ingredient list try to find an alternative or a recipe to make your own!

I am off to enjoy the rest of the weekend!

In Health,

Tricia

A Little About Me....

I grew up in Doylestown, PA. Throughout school I played Field Hockey and Lacrosse. I loved the social aspect of sports but realized I was not as competitive as the other girls on the team. One morning, I found Denise Austin doing a workout on TV from Hawaii and I was hooked! I began doing workout videos, joined a gym, and decided I wanted to be an Aerobics Instructor!

I went to Penn State and received a degree in Kinesiology in 2000. After graduation I managed Children’s Fitness Programs at Philadelphia Sports Club, taught swim lessons, and started doing Personal Training. I then moved on to become the Fitness Director at Cornerstone Health and Fitness in Doylestown. I managed the Personal Training department and taught group exercise classes. One morning in 2002 a wonderful friend and co-worker asked me to fill in for a Pilates Mat class. I did and it changed my life! I became a Pilates Mat and Reformer Instructor and have been teaching it ever since.

I believe there is something in Fitness for everyone. You have to find out what works for you, what you have fun with, and I love helping people do that! All of our lives get so busy but I think it is important to realize that your health is the greatest gift you have been given and you should take time everyday to move your body, drink water, and eat healthy.

I currently teach Pilates Reformer classes and work one on one with clients to help them achieve their health and fitness goals.

An Introduction

Jessica Simpson was on Oprah talking about women and beauty and how the "ideal" woman in American Society is held up to certain standards of weight. Jessica was accused of being fat in a pair of size 4 jeans. As Jessica embarks on her mission to help women to feel confident in today's society of ideals, I decided to create this blog to talk about health, fitness, and nutrition. Please join me on my journey to help women, men, and families find a healthy lifestyle that makes them feel good from the inside out.

I have been working in the Fitness Industry for over 10 years. I am a Personal Trainer and Pilates Instructor and just started my Yoga Teacher training. I have a degree in Kinesiology from Penn State. I try everyday to lead a healthy lifestyle. I am a vegetarian but I grew up with a father who was a butcher for Acme, therefore I will never tell you not to eat meat, as your meat consumption kept my dad employed!

My goal for today is to read every label of the food I eat throughout the day. Take a look; see what is in your food, your kid’s food, and your pet’s food. Can you pronounce all the ingredients?