Lindasproulltraining.com

The Aldo 30 day challenge

2012-01-24T19:06:00.001-08:00

So you've signed up for the 30 Day Challenge and completed the baseline

test with us...

So now what?

Plan to improve on your test results!

1. Build your upper body strength: one pushup at the time!

Do 10 or more pushups every other day. Now you know how we measure a

proper pushup, and you have your personal number. Bonus with doing pushups

is that you're working your chest, shoulders, triceps, abs and core all at

the same time! Plan to increase your number by at least 2 or 3 more.

2. Build upper body strength: one TRX pullup at the time!

This one is a little tougher to do without a TRX. You can do pullups on

the gravitron machine we have in the gym, or also use the lat pulldown

machine. At home, you can get dumbells, bend over and do Db rows. And, if

you're really creative, you can get a broomstick place it across two

chairs, lay under it, and pull yourself up! Do as many as you can!

3. Build abdominal strength: one plank and sit up at the time!

Plan to do planks every other day. Do them before you go to bed if you

have to! Planks are the single best exercise that exists to build core

strength! If you feel a pull in your lower back as you are doing them, you

know that your abs are not doing their job. Pull them in, and get your

butt in line with your shoulders!

Situps aren't for everyone. If you have any herniated or degenerated

disks, skip this one, and do planks. (If planks hurt, start with having

one knee bent and touching the floor.) To do a situp correctly: imprint

your spine into the mat and then roll up one vertebrae at the time!

4. Build lower body strength in your legs (hips and butt): one squat at

the time!

Yup, you know it… squats give you a good butt. Need we say more? And that

goes for the guys as well as the girls!

5. Improve your cardiovascular health: one step at the time!

Your heart is a muscle just like all the other muscles in your body. Only

it's the muscle that keeps all the other organs in your body alive!

Strengthen it by doing an activity that uses your legs. Shoot for a

minimum of 15-20 minutes to improve your heart's fitness. Go for 30-60

minutes if you want to lose weight. Best plan for your money? Interval

training! Alternate 30 seconds of running with a minute of walking. More

calories burned in a shorter period of time.

6. Improve your flexibility: one stretch at the time!

Did you know that one cause of lower back pain is tight hamstrings? Did

you also know that sitting all day can shorten your hip flexor muscles,

which can also cause lower back pain? Why don't you try a yoga class to

improve your flexibility? We have 2 yoga classes every week at ALDO! No

time for a yoga class? Then make time every day for a few lower back

stretches. Lay down on the floor, and pull your knees into your chest! Now

keep one knee bent and place that foot on the floor. Straighten the other

leg, and hold for 20 seconds. Change sides!

7. Change your body: one measurement, one pound at the time!

If you haven't already, time to clean up your eating habits. Cut out sugar

snacks and desserts. Cut down alcohol. No snacking at night. Cut out the

bread. Eat your pasta for lunch, and keep your salad for dinner. Drink 6

glasses of water a day. Eat breakfast. Eat protein with every meal. Plan

to workout 3x a week to see a change. Better yet… exercise every day for

then next 30 days! We have lots of activities to choose from at ALDO, or

your can do your own just about anywhere. The point is to get fit ONE DAY

AT THE TIME!!!

There you have it.

Please contact Linda Sproull (lindaliz.sproull@gmail.com) if you have any

questions or concerns.

See you soon and get out there and make a difference in your health!

A Holiday Plan of Attack

2011-12-14T14:02:00.000-08:00

(For cocktails, food, and fitness)

Food strategies:

Pre Holidays

Always eat a little something BEFORE the party and if you can make it protein. Don’t go to a party or 5 a 7 hungry, and have food in your stomach before you have a drink. Protein makes a natural barrier for alcohol. Alcohol as you know, lowers the inhibitions which can result in excess calories, translating into holiday weight gain! Don’t adopt the “its ok, I’ll deal with it after the holidays” philosophy! Have a plan, make your goals now!

Remember if you are going to indulge…everything in moderation. Have small amounts of the things you love. Then plan to be active the next day, and get back to good eating habits. Focus on other aspects of the holidays that you love. Try not to make it all about the food and the drinking!

Limit your alcohol. Here’s one strategy: make every second drink, a glass of water, or cut wine with soda water or diet 7up. Stay away from the mixed sugar drinks which are MUCH higher calories.

Avoid the nuts, the dips, and anything wrapped in pastry. A cup of roasted nuts can equal close to 1000 calories… the same amount of calories as a Big Mac and fries. Instead munch on the raw veggies, which will fill you up, and if you have to eat cheese, choose the harder variety. The softer the cheese, the higher the fat.

Here’s food for thought: One pound of fat is the equivalent of 3,300 excess calories. Now think of how many calories you burn doing your cardio. Lets say you gain around 5 pounds over the holidays, how long will it take you to burn off 16,500 extra calories??? Remember that as you are reaching for the puff pastries…

Post Holidays food plan:

Ok time to clean up your act: remove refined sugars, white flours, processed foods and alcohol from your diet. Refocus on veggies, fruits, whole grains, and lean proteins. If you make an effort to remove the above, your body will eventually stop craving them… that should give you incentive…

Up your water intake to at least 2 liters a day, more if you’re really active. Try warm water with lemon in the morning, it’s a natural detoxifier.

eliminate all junk food and goodies in your fridge, freezer, and pantry. Don’t buy it and you won’t eat it.

Keep a food diary. Be accountable to yourself. Research shows that people who keep a food diary are more likely to lose weight.

Exercise Strategies:

Pre Holidays:

To busy to get the workouts in? Then try accumulating exercise by walking more to and from the car, the shopping center, etc. Try shortening your routine instead of skipping it, or just doing a few minutes of intense cardio. Even 20 minutes counts for something. Anything and everything adds up!

On Sunday, decide which days you’ll work out on, and write them down in your agenda. Keep your appointments… you wouldn’t blow off a business meeting, so don’t cancel your commitment to yourself.

If you can’t get into the gym, then try buying a workout tape, or a ball and dumbbells for home. TRX is a great way to stay fit at home or in your hotel room. Now you can squeeze a quickie in at 5 am, or at 10 pm. Do pushups, situps, dips, lunges, and squats.

Make appointments with your trainer. This way you will have to keep your workout time and your trainer can maximize your workout.

Plan to workout with a friend. Join an aerobics class, or a group training class such as Bootcamp. Being accountable to someone else is great incentive.

Plan to pay. If you indulge, plan to work harder at the gym to counteract the extra calories, but don’t get caught up in the “I can eat it, because I work hard” trap. Try to stay in front of the 8 ball, not behind it!

Post Holidays exercise stategy:

1. Pick up the pace. Chances are that before the holidays you were in maintenance mode. Now’s the time to go full throttle and prepare for spring. Go a little more hardcore, and plan a regular training schedule. Stick to it.

2. Reassess your goals: No need to set yourself up for failure with lofty resolutions. Be realistic. If you want to lose weight, focus on that. If you want to train for a sport, focus on that. Make your goal realistic and well within your reach. Write them down, and give yourself a target date.

3. Formulate your plan: periodization is the most effective and efficient way to achieve results. January is a great time to get started on preconditioning for the summer. (be it for bikini wearing, or bikini watching…) Changing your program and reassessing your goals every 8-12 will give you the best results, and will prevent you from getting bored, and reaching a plateau.

Have a safe, happy holiday season, and a Healthy New Year!!!!

Yours in Fitness and in Health,

Linda

www.livestrongtrain.com

(514) 946-3022

The 5 Best Protein snacks

2011-08-01T18:36:00.000-07:00

clients often ask me: what can I eat for a protein snack?

Here are my top 5 picks:

1. Greek yogurt: 15-20 gr of Protein, 80 cal
2. Whey powder shake: 20+gr of Protein, add water, juice, or fruits for a great shake or smoothie. Feeling creative? add to your oatmeal, or to your fav baking recipe.
3. 3 eggs: 19 gr of protein, 232 cal
4. 3 oz of chicken, turkey, or tuna: 14-22 gr of protein, 66-100 cal
5. 2% chocolate milk: 17 gr protein, 333 cal.

Hardcore: Mastering the 1 arm pushup

2011-08-01T17:43:00.000-07:00

Do you want to have the ultimate hardest core in the gym?

then the 1 arm pushup is the way to go,

and here's how to do it:

****this plan will take you a few weeks depending on how quickly you master all 6 pushup techniques.

1. master the military pushup with perfect form, chest going all the way down to the ground

2. next master the staggered pushup: one arm forward, one arm back

3. Now work on Med ball staggered pushups

4. Ready to take it to the wall with 1 arm pushups

5. next work on perfecting 1 arm kneeling pushups

6. and final step, try a few negative 1 arm pushups

7. You should be good to go with your first few reps of the single arm pushup!!!!

Lululemon ambassador photoshoot

2010-03-04T15:33:00.000-08:00

2009-12-15T10:58:00.000-08:00

2009-09-07T16:56:00.000-07:00

DISCIPLINE

My father taught me that only through self discipline can you achieve freedom. Pour water into a cup and you can drink. Without the cup, the water would splash over. The cup is discipline.--Ricardo Montalban

It is no accident that the words discipline and disciple come from the same root. To be a disciple of any path, one must be disciplined. Life works best when we learn to discipline ourselves.Discipline liberates rather than confines you. Discipline allows you to function with ease and grace.

After years of practicing his strokes, a tennis player can hit the ball without having to think about it. What once took conscious effort is now second nature.Unfortunately, many of us had discipline forced upon us as children. Naturally, we rebelled against an externally imposed structure. We were not shown that true discipline always comes from within, and the motivation for that urge is love.

When we are doing what we love, when we are pursuing something that has meaning, discipline becomes natural. As one Olympic athlete explained, "I don't mind working out every day. Because I love what I am doing, my training is not a burden but a joy.

"Discipline is your ticket to freedom and path to excellence. Choose to be disciplined in all your endeavors and become the master of yourself and your life."

Taken from: Listening to Your Inner Voice by Douglas Bloch

2009-08-22T17:38:00.000-07:00

What do I eat after I train?

Your post-workout meal is THE most important of the day and should contain the following:

1. A lean complete protein, such as chicken, fish, eggwhites, cottage
cheese, tofu, or protein powder

2. Only a little fat, preferably unsaturated, such as nuts, olives, avocados, etc.

3. A complex carbohydrate, such as fruit, oatmeal, potatoes, brown rice, etc. - preferably one that is "natural," not processed (man-made).

Why lean protein?

During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This is due to the micro-trauma (broken-down muscle tissue) that occurred during the workout session.
Complete recovery can only take place if you provide your muscles with a large supply of amino acids from a quality protein source within 60-90 minutes after the workout, then every three waking hours thereafter until complete recovery is achieved.

Why only a little fat?

When choosing a post-workout protein source, you should select one that is relatively low in fat, i.e., less than 10 grams per serving for most people. This is not the best time for a big steak or other higher-fat, protein-rich food. Fat slows the absorption of the protein and the carbs, and you want this absorption to be quick after a workout.

Why complex carbohydrates?

During your training session, you deplete your muscle glycogen (stored carbohydrates) and you must replenish it promptly for complete recovery and to ensure that you are supplied with energy for the next training session or activity. Complex, natural carbs such as brown rice, potatoes, yams, oatmeal, fruit, etc., are good choices for after your workout.

2009-06-22T13:00:00.000-07:00

60 Minutes to a Bikini Ready Body!

At 49 years old Valerie Bertinelli stepped into public wearing a bikini! At 5’4” Bertinelli tipped the scales at 172 lbs. In just 9 months she lost 40 lbs, whittling herself down to 132 by running 5 days a week and doing regular strength training! She did it, and so why can’t you?

Here’s how you can shape up with her simple 60 minute routine:

Cardio: run for 30-45 minutes on a treadmill. Breakup the routine with intervals of 5 minute run segments and strength training exercises.

Strength training: Use body weight and or resistance bands to perform a series of exercise combinations. Do 25 triceps dips, 20 pushups, 30 squats, 100 sit ups, and 30 step ups total.

Nutrition: Keep your caloric intake around 1700 calories a day. Once you reach a plateau, reduce even further to 1200 calories per day to achieve your best bikini body ever!

2009-06-20T13:30:00.000-07:00

6 trainer's secrets for quick results!

1. Learn how to do real pushups: they are the ultimate upper body/core workout!

If you are just starting out, build up basic strength with “girlie” (bent knee) pushups, but then change to Military pushups in a few weeks! Coming off your knees will give you a core workout: targeting the chest, shoulders, triceps, abs and even lower back.

2. Cardio alone won’t get you the toned look you want, add training to the mix to create it!

Add squats and lunges to your workout out routine, pushups and situps at least twice a week to see an improvement in your physique and to give your metabolism a boost!

3. You don’t need fancy equipment to tone up!

Body weight training will get you to where you want to go: Squats, lunges, dips off a chair, pushups on the floor, situps. Add resistance bands or tubing, and you can do even more exercises including your biceps and overhead presses. No more excuses for not training when you travel!

4. Intervals get you better results faster!

This is true! Instead of jumping on the treadmill and doing 30 minutes at the same speed, try using the interval program. If you are walking, try doing a few seconds or minutes running then go back to walking. For an even bigger boost, try doing 5 minutes cardio and then 2-3 sets of resistance exercises! Fun and watch the time fly by!

5. Skip the energy drinks!

Energy drinks are made for endurance athletes, not for people who want to lose weight! You can burn 400 calories in a work out and then drink 500 in an energy drink! Drink plain old water instead, and be sure to have protein with carbs after your train either in drink form or in a meal.

6. Variety is the spice of life and for getting results!

Change your routine at least every 6 weeks, this is when your body has adapted to your workout regime. Change your whole program or parts!

2009-02-27T15:32:00.000-08:00

USE YOUR HEAD TO HAVE YOUR CAKE AND EAT IT TOO!

The reason 95% of diets fail is because people try to eat healthy based on what they're TOLD to eat, rather than learning how to make simple changes to the foods they already love.
So the key to long-term fat loss is striking a balance between effective and enjoyable. That way you'll stick with it and make it a lifestyle change.
Here's an example: if someone tells me that they love french fries, I say...why not try this healthy version instead?
And if you say "I just want a burger and some fries." No problem, I'll tell you to eat a lowfat, healthier burger (like a "veggie burger" or extra lean Angus beef forget the white bun) , and you're set.
So, the point I'm trying to make is this: You can have your cake and eat it too! Just use your head!

Baked Sweet Potato Fries : Makes: 8 servings

- 4 medium sweet potatoes, peeled and cut into 1/4 inch slices
- 1 tablespoon olive oil
- garlic powder and pepper to taste

Directions:

Coat a cooking sheet with nonstick cooking spray (nonfat).
Coat potatoes with oil and sprinkle with garlic powder and pepper.
Bake at 425 degrees F for 35 minutes, turning potatoes one time with a
spatula.

OMG.... so yummie :)

2009-02-21T03:52:00.000-08:00

Are Carbs making you fat?

Addiction to high glycemic foods such as white bread, white bagels, white rice, and many breakfast cereals are making us fat! Carb addiction is real!

Researchers have found that by taking the fat and fiber out of many foods, replacing it with sugar, only makes it more addictive! The Glycemic index is a measure of how fast a food raises our blood sugar and insulin levels.

Refined, high starch carbohydrates (such as the ones above) cause the blood glucose levels to shoot up faster then eating low glycemic carbs such as vegetables. You get a burst of energy, but soon feel sluggish and hungry again.

What’s worse is that high glycemic foods actually spike insulin levels, telling the body to make and store fat!

Want to stop the cycle of eating and weight gain? Don’t eat high glycemic carbs and replace them with lower glycemic carbs such as whole grain products and vegetables!

2009-02-20T16:50:00.000-08:00

Protein Smoothie :

Here’s a great simple and relatively inexpensive alternative to buying protein powder to make shakes: you can drink this post workout, or use as a meal replacement.

250 ml of liquid egg whites ( cheapest at Costco-2 cartons for $3.39)
1 whole banana
Handful of additional favorite fruit (optional)
½ cup yogurt (optional) vanilla or flavored
1- 1 ½ cup of milk, or your favorite juice

Blend on high till mixed and drink immediately!!!

2009-02-15T18:25:00.000-08:00

How to go from walking to jogging!

In 6 easy weeks...

Begin each workout with a brisk 5-6 minute warmup walk. When you’re ready jog/walk for approx. 30 minutes in total using the suggested intervals below. End with a cooldown and stretch.

Week Jog/walk frequency/time

1 jog 60 secs, walk 4 mins x6
2 jog 60 secs, walk 3 mins x8
3 jog 60 secs, walk 2 mins x10
4 jog 60 secs, walk 60 secs x15
5 jog 60 secs, walk 30 secs x20
6 continuous jog 30 mins

2009-02-12T16:47:00.000-08:00

4 Little tips to Big time weight loss!!!

Plain and simple is how I like things to be...
for guaranteed weight loss, follow these 4 little rules that pack big results:

1. Protein, protein, and more protein (did I mention protein?)

2. 5-6 little meals every 2-3 hours

3. complex carbs at breakfast and immediately following your training

4. say goodbye to REFINED CARBS!!!!

If you want to accomplish a goal you need to dedicate the time and effort it takes to reach that goal. You can't put in 50% effort. You have to put in 100% effort. Nothing less will do. You can't expect to succeed at something if you only give it half of your energy or effort.

Remember this when it comes to losing weight and getting your body back. Ask yourself if you truly want your body back. Do you want to look thin again? Do you want lean muscle? Then COMMIT to it! 100% not 50%!

it is really that simple :)

2009-02-07T17:06:00.000-08:00

Protein Pancakes to go:

Ok so these are great for snacking on (make them in advance and put them in the fridge. You can bring them with you as protein snacks) or as a breakfast meal. The recipe makes about 6-8 small pancakes (about the size of a glass coaster) and you can always double it to make more.

Protein pancakes:

1- 2 large ripe banana mashed
1 cup slow cooking Quaker oatmeal (you can also use the minute version this just has less fiber in it)
250 ml of liquid egg whites
½ cup frozen/fresh blueberries (optional. You can make them with out any fruit if you prefer, or use strawberries, raspberries, blackberries, etc)
1 tblsp vanilla (for extra flavor but also optional)

I love these, they’re great and great for you! The recipe contains 25 grams of protein, lots of fibre, and complex carbs. The blueberries are great tasting and are anti-oxidants!

Take care for now, let me know how you like them!!

2009-02-04T17:17:00.000-08:00

Alcohol and Training:

did you know that....

1. Alcohol is a central nervous system depressant. It impairs judgment, reaction time, and gross motor coordination both the day of, and the day after drinking. You can't be sharp, quick, or responsive after you drink. It offers absolutely zero edge to an athlete.

2. alcohol stimulates the appetite?

And that out of all the calories, alcohol is the most easily converted into fat, and stored, guess where? You got it... right in the trunk. So consider that, the next time you gaze down at your midline and ask me why your efforts in the gym aren't paying off!!!

3. Late night drinking means less sleep and this will affect your next day's performance. The extra calories you consume, are in the form of sugar, and will prevent you from having a restful sleep. This is the reason that you wake up the next morning after only a couple of hours sleep. That and the massive headache that you may also have, resulting from the ultimate sugar rush.

4. the next day "hangover" headache, is actually a result of being dehydrated which causes your brain to swell within the skull...

5. red wine, cognac, and whiskey are more likely to cause hangovers than any other alcoholic drink.?

6. Alcohol impairs the body's ability to regulate temperature... alcohol and hot tubs, alcohol and skiing, alcohol and hiking all make for potentially bad combination.

7. Alcohol is a diuretic.. the more you drink the more fluids you will lose, and the more fluid your body will try to retain the following day... hands, feet, face, and abdomen can all swell to uncomfortable levels. This will also slow down your toning results and cause you to bloat and retain water... nice vision isn't it :)

8. Alcohol is absorbed directly from the stomach into the blood stream, in less than 5 minutes. Drinking coffee or walking it off will not speed up the sobering process. And neither will drinking energy drinks like Red bull... that only makes for a wide awake drunk.

9. And did I mention that out of all the foods that you can consume, alcohol is the easiest for the body to process and therefore store as fat? I did, didn't I?! Then did you know that a woman can safely drink one glass of wine per day, and man 2 glasses??? But for results lets limit that to no more than 18 oz in a week.

10. Alcohol decreases the output of glucose by the liver, and therefore can cause early fatigue during endurance activity. And that counts for both in and out of the gym gentlemen.... :)

11. Alcoholic beverages are high in empty calories; check the caloric amounts in some of these favorites:

Wine...........................105 calories

Beer............................150

gin, vodka, rum.............110

Liquors.........................50-100

Martini.........................156

Gin and tonic................171

Pina colada...................with a whopping 262 calories!!!!

Best advice? Want the truth???

If you're looking to get fast results, complete abstinence is the best and surest route to achieving a toned and defined physique!!!

End of story,

Amen

2009-01-26T13:13:00.000-08:00

Basic philosophy for success :)

When in doubt....

Show up early. Think less. Feel more. Ask once. Give thanks often. Expect the best. Appreciate everything. Never give up. Make it fun. Lead. Invent. Regroup. Wink. Chill. Smile.

And live as if success is inevitable, and so it shall be!!!