November 2014
On The Blog:
Don’t Fall Off The Wagon: How To
Check out our workouts, recipes and fitness tips!
STAY FIT During The
HOLIDAYS
Five Ways To Work Out While On
Vacation 10 Ways To Shake Up Your Fall Fitness Routine
Weight Loss Smoothie Of The Month:
Cranberry Orange
Meet Miss November
Tonia F! Join The Lucille Roberts Community:
@lucilleroberts
Find out how her fitness routine helps her stay strong, sexy, confident!
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Don’t Fall Off The Wagon:
How To Stay Fit During The
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make it a family affair Let’s face it, exercising is a lot easier to do when you have someone with you and supporting you every step of the way. This holiday season, enlist in the help of your family. Take walks together, attend a fitness class, or any activity that you can do as a group. Not only will you get to spend quality time with your loved ones, but you’ll get a great workout as well.
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With the holiday season just around the corner, it’s hard not to dread the excess food and drinks that go along with it. Packing on the winter pounds is easy when there is a bounty of food available during holiday dinners and gatherings. While a little weight-gain is expected this time of year, there are ways that you can prevent yourself from completely falling off the wagon and stay fit through these winter months.
never skip meals Whether it’s to “save up” calories for a dinner or party later that night, or to try and maintain the weight you have now, skipping meals can be disastrous to your healthy lifestyle. Studies have shown that people who skip meals, particularly breakfast, are more likely to gain weight in the future. To keep your metabolism high, try to eat several smaller meals throughout the day. This will keep hunger at bay, and you will be less likely to overeat later.
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exercise wherever you can With your spare time going toward other tasks, it can be extremely difficult to maintain your regular workout schedule during the holidays. Take advantage of any calorie burning activity you can! Take the stairs, park your car farther away from the store, do pushups or jumping jacks in between commercials. It may not seem like much, but any extra activity throughout the day will torch calories and help maintain your weight.
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start an exercise program before the holidays If you have an exercise routine already in place before Thanksgiving rolls around, then you’ll be more likely to stick with it throughout the entire holiday season. If you’re a beginner, start by doing a little bit of exercise each day and gradually increase the amount of time and intensity with each workout. Already have a routine? Just make a conscious effort to stick to your workout schedule as best you can.
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get your zs During the holidays you may be tempted to stay up until the wee hours wrapping presents, but research has shown that constant sleep deprivation leads to weight gain. It may be difficult with a busy schedule, but aim to get at least 7 to 8 hours of shut-eye a night. Getting enough sleep will keep your metabolism and body running at top speed and efficiency.
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10
5 Ways to
WorkOut O N
VA C AT I O N
By Nadia Murdock
Vacation is a time for rest and relaxation but remember, it’s not a time to throw your hard work out the window. By mixing a little poolside downtime with a few fun activities, you can stay on track while still enjoying your trip with friends and family.
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pack participate in your gym If your resort activities accom b modati are bon Anything from beach volons are es and you wil leyball and water aerol want to more rustic, pack a workou bics to basketball and te few leaving ssentials befo dance lessons can keep re home. Easy ite you ca m n bring you on the move. Don’t are res s that bands, istance be afraid to try somea jump rope an training dw thing new and just have g climbe loves. From m eight rs and ountain fun. Not only will it ove with res istance rhead press feel liberating, but bands rope dri hotel to jump lls you will also burn e the out in y , you can eas utiliz pending on o ily work a few calories u r h e otel roo while s gym D t gyms are m or ou oaking and may make s tside o m u l, p s o te e o m e sun. the h all of th new friends at ed with ow you to ll equipp a the same time. l water workout il ’s a that w basics ent workout. It Wallowing in the water nec get a d e to take adva like a dead fish sure is relaxlac ines, explore Pack a pair great p t mach ing, but why not take advanh ig e w rdio of sneakers or hiking tage of and ca tage of the water resistance s ll g a in b n y n shoes and get familiar with stabilit e the ru and tone up while sipping es. Sav y running your surroundings. Do a bit b machin rs o on your favorite fruity bevero td z ou n ama of research prior to arriving for the h. It’s a age? Experiment with bicyc a e b the and map out the areas that on the cles under water and leg ge and n a e ll is a n h are ideal for a hike or walking c the su lifts (front, side and back) to D from ster! ing tour. Always have water o o Vitamin b d o o sculpt your lower body. m c on hand and for added fantasti For your arms and back, intensity, slap on a pair of good old fashion laps in the ankle weights if you can pool will do! spare the room in your luggage.
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5
WAYS TO
a e U k p h S Your Fall Fitness Routine take advantage of the weather by participating in outdoor activities. Raking the leaves counts! think outside the box and try a new activity. What about hiking? be an active tv watcher and exercise during commercials. integrate exercise into your life by taking a walk during your breaks. rejuvenate yourself by learning to mediate or taking up yoga or Pilates. remember the 30-day rule. It takes 4 weeks for your body to adapt to lifestyle changes so stick with it. strive for the 3 cs: Commitment, Convenience and Consistency. They are the best way to achieve your goals. deal with darkness and be safe when exercising at night. dress in layers. They will help regulate your body temperature as you warm up and cool down.
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Weight Loss SMOOTHIE OF THE MONTH
Cranberry Orange If you are looking for a refreshing and delicious drink, this one is for you!
1 orange, peeled ⁄4 cup diet cranberry juice 3 ⁄4 cup plain low-fat yogurt 1 ⁄2 banana (frozen or fresh) 1 scoop vanilla Live Rite 3
Combine all ingredients together in blender. Add ice if desired. Blend and enjoy!
find your motivation by creating a goal and a reward each week!
Sto p fron by th to p t des e Luc urch k ille ase Live Robe rts R O ite!
$1
nly
9.99 ! EN JOY !