The Secret to a Six Pack

Hey everyone,
Spring and summer will be here before you know it.  To get that body that you've always wanted the work starts now.  One aspect seemingly everyone wants to have no matter what time of the year it is, great abs.  Today I am going to give you the one best exercise to get that six pack you've always wanted.  Are you ready?!?


Cardio.
Yes, cardio.  Running, walking, aerobics, zumba, spin, rowing, swimming, cardio kickboxing, anything that gets your heart rate up to anywhere in between 65% and 85% of its max (many of our classes offered here at livefit7 will do the trick!).  When your body is working in that heart rate training zone it uses the body fat as fuel.  To calculate this ask me in person or email me and I will gladly help you. 

Of course ab exercises help but, when you have a layer of fat laying over those abs they wont show until you burn that fat.  Cardio and diet are the two keys to get rid of that fat!  Now get out there and MOVE!  If you have any questions or concerns contact me!

Kenny Pierce

FREE Ideal Protein Workshop TONIGHT!

Check out this awesome deal on BargainBee:

http://bargainbee.com/DailyDeal/LakeCharles/2446-livefit7

Tonight we are holding a free workshop at Trinity Center at 6:30pm- come learn about our Ideal Protein weight-loss protocol and sample some of the yummy food!

Hope to see you there!!!

BargainBee - The Best Daily Deals in Lake Charles - $49 for 3- 1/2 hour Personal Training Sessions & Full Fitness Assessment (Value $125) at Live Fit 7, More Options Available

BargainBee - The Best Daily Deals in Lake Charles - $49 for 3- 1/2 hour Personal Training Sessions & Full Fitness Assessment (Value $125) at Live Fit 7, More Options Available

A guide on making new years resolutions

Hey everyone!
Happy New Year, hope everyone had a great break.  I know must of us tried to make some kind of goal/resolution for the new year.  One thing to keep in mind when making fitness goals is to make sure they are S.M.A.R.T.
Specific
Measurable
Attainable
Realistic
Timely

This will keep you focused on the goal and is a good guideline to help you succeed!  Good luck everyone!
Kenny

Don't Stop Now!

It's that time of year!  Last minute shopping, wrapping, cooking, and traveling.  Have to clean before company gets in, and make everyone happy...but don't neglect YOURSELF.  We are all so busy this time of year and even if we can't make it to the gym, take 30 minutes to yourself in your living room or bedroom and do these exercises---all you'll need is your body weight, no equipment necessary.  (If you've ever been to our classes these are moves you already know!)

Frog Squats/Jumps

Push-ups

Butt-kicks

Bicycles

Burpees

Plank

Mountain Climbers

Lunges (foward, exit & side)

Jumping Jacks

Tri-Dips (can do on the floor or using a chair)

Squats

Bridges

These will hit every muscle in your body and slash fat!  You've worked so hard to get in shape, don't stop now.  

MERRY CHRISTMAS!  Blessings to each of you!

Megan

The Posterior Chain

 Hey everyone!
Have you ever had knee, lower back, plantar fasciitis, or neck problems?  More than likely you or someone you know have had at least one of these issues before.  If so you might want to look into strengthening your posterior chain.  The posterior chain is all muscles that are on the backside of the body (calves, hamstrings, glutes, all back and neck muscles)  Often these are neglected especially in the lower part of the body.  A couple of exercises to help strengthen are: (ask your trainer or me to demonstrate in person)
Calve raises
Hamstring Bridges
Supermans
Back extensions
and most importantly massages on the back and legs.
If your muscles are not loose they will be tight and bunched up causing issues with flexibility which then causes other muscles to overwork and then that's when problems occur.  There are plenty more exercises to help, just ask your trainer, the ones I gave are very basic and can be done without weights.
Happy training!
Kenny Pierce

Turkey Day Tricks and Tips

There are several things we can do to enjoy Thanksgiving without gaining weight and stressing out about the possibility of gaining weight:

1) Sign up for a Thanksgiving morning 5k race. (many cities will have a turkey trot or gobble wobble)
2) Get outside and mow and rake the yard before your company comes over.
3) Drink plenty of water it helps suppress your appetite
4) Eat slowly so your body can process when you are full. 
5) Take a long walk after your meal
6) Go outside and run around with the kids

Don't forget to think about everything you are thankful for including your health.  Because without your health it is difficult to enjoy the friends and family you are thankful for.

Have a great holiday!!!

-JUSTIN-

LiveFit 7 Fitness Training: Thanksgiving Day Calories For Thought

LiveFit 7 Fitness Training: Thanksgiving Day Calories For Thought

Thanksgiving Day Calories For Thought

We all want to enjoy our Thanksgiving dinner with our family and celebrate all the things we are thankful for!  According to smoothfitness.com here are some typical Thanksgiving dishes and what it will take to burn them off:

6 oz. of Turkey- 340 Calories (35 minutes on treadmill, 56 minutes on elliptical)
6 oz. of Ham- 300 Calories (31 minutes on treadmill, 49 minutes on elliptical)
1/2 Cup Green Bean Casserole- 150 Calories (23 minutes on treadmill, 37 minutes on elliptical)
1/2 Cup Stuffing- 180 Calories (18 minutes on treadmill, 30 minutes on elliptical)
1/2 Cup Mashed Potatoes - 150 Calories (15 minutes on treadmill, 25 minutes elliptical)
1/2 Cup Gravy- 150 Calories (15 minutes on treadmill, 25 minutes elliptical)
1/2 Cup Cranberry Sauce- 190 Calories (20 minutes on treadmill, 31 minutes on elliptical)
1 Piece of Pumpkin Pie- 180 Calories  (18 minutes on treadmill, 30 minutes on elliptical)

HAPPY Thanksgiving!

Megan

31 Day Challenge

31 Day Challenge is to keep your healthy lifestyle on cruise control through out the Holidays!  The Top 7 ways to enjoy the Holidays to the fullest are:

1. Move 30 minutes/day doing something!(keep your heart rate at a level where you cannot hold a convo)
2. Drink 12 ounces of water 30 minutes before every meal!(Drink half of your body weight per day)
3. Enjoy your ZZZ's at night:  7 hours per night
4. Visit or Call 5 people you care about and tell them how special they are to you
5. Inspire your friends and family to come workout with you!  Gift of Health : )
6. Treat yourself to something you love(Example:  Massage, Shopping, manicure, pedicure, hunting trip, carriage ride)
7. Tell your significant other how much you love them.

Have a Wonderful Thanksgiving!

Carl

Flex 'n' Run

Hello everyone!

I have been assigned a new class that I am super excited to conduct!  Some of you may already participate in the Flex 'n' Run class.  If so I invite you especially, but everyone else as well, to come join me on Thursday mornings to get your cardio in!  I will make this class as fun as possible and also make sure your getting benefits as well.  I especially encourage you to come if you have a race or running goal, I can help anyone from a 30+ years of experience runner to a person wanting to complete their first race (of any distance)!  Come prepared for a great workout and run!

See you Thursday morning!
Kenny

Happiness Formula

We all want to be happy, right?  Don't we all want to feel great?  We want exercise to help us lose weight or fight a chronic disease which makes us feel better.  Or we want to go dancing because its fun which makes us feel great.  Or we want to have a close relationship with God because it will make us feel love and secure!  Or we want to eat a steak and steamed vegetables because it makes us feel satisfied!  So ultimately we want a feeling!  So here is the magic formula for you:

Life Conditions = Your BluePrint = Happiness

Example:
Life Condition:
Spiritually: you have a close relationship with God
Career: you are helping people prevent disease (Personal Trainer)
Financial:  You make enough money to have a nice car, nice house, and travel
Personal: you have freedom and love
Relationships:  Close relationship with spouse
Health:  You are in great shape

Your Blue Print:  (what you want in life; your beliefs from childhood to now)
Must Match Your life condition to have ultimate happiness!

= Happiness!

If your blue print does not match your life condition or vice versa you need to examine your blue print and see what you need to do to change your life condition to make it in line with your blue print or vice versa!  It's never to late to make adjustments to your life!


And remember you Rock!


Reach your Personal Best EveryDay!


Carl

Exercise-a-thon

Saturday November 12th at 8:00am LiveFit7 Fitness Training will be holding our fall
exercise-a-thon.  The event will take place at the Trinity Center in Lake Charles.  The activities available include: free blood pressure test, heart rate training zone test, body fat analysis, deal of the day table, kickboxing, zumba, and pilates.  Center for Chiropractic and Rehabilitation will be there to conduct free spinal screenings, free 5-10 minute massage and stretch, and a free consultation. This will be a fun, exciting, and beneficial day for anyone who wants to celebrate health.  Come out and join us!

JUSTIN

Egg White Pizza

Ingredients:

5 large egg whites

Pepper

1tbsp water

½ cup no salt tomato sauce

½ tsp dried basil

¼  tsp oregano

¼ cup fat free ricotta cheese

¼ cup chopped bellpepper

¼ cup sliced mushrooms

1 ½ tbsp parmesan cheese

 Directions:

1. cook eggs

2. In another bowl whisk together tomato sauce, basil and oregano

3.  cover tomato sauce with ricotta cheese, bell peppers and mushrooms. Top with parmesan cheese. Cover pan and reduce heat until cheese is melted. Eggs whites are crust.

Calories 258, fats 8, sat 4, sodium 493, carbs 18, fiber 3, sugars 9, protein30, iron 2

Lisa

SOUND SLEEP

We need our rest to reach our personal best each day.  Here are a few tips to maximize the opportunity to recharge for the next day—

-Refrain from eating at least two hours before bed, especially carbs!  Your hunger hormones make you sleepier.

-Get your last workout 3-4 hours before bedtime- Getting your exercise will help you sleep but your body will have a harder time calming down if you try to sleep right after your workout.

-Skip the cocktail- alcohol may make you fall asleep but it can disrupt your sleep all night leaving you more tired in the morning.

-Keep it dark and silent in the room- close all blinds, turn off the television, put away the IPhone, laptop and even cover the light on your alarm clock!  These things can distract you and can cause anxiety, allow yourself to have a peaceful environment to rest in.

Happy Snoozing!

Megan

BEAT WORKOUT BURNOUT

As you start putting together your workout program it is best arrange your exercises starting with the largest muscle groups (like your legs, back) follow up those exercises with smaller muscle groups such as (arms, abs). Once you have your muscle groups order down, start doing compound movements, using more than one joint (squat + overhead press) and isolation moves using only one joint (like a leg curl or extension); compound moves go before isolation moves.

WHY???? The ACSM says that this method allows for you to perform more intense exercises before your neuromuscular system is fatigued.

Hope this exercise tip comes in handy when putting together your routineJ

Lisa

Benefits of a Stong Core

Think of your body as a bridge—if the center of the bridge is weak and broken the rest of the bridge isn’t going to be able to stay up and will fail all together.

Your core is not only your abdominals, but also your pelvis, lower back, and hips.   Successful athletes need a strong core to peak at their performance.   However, you also need a strong core for everyday health.   Too often lower back pain and bad posture are attributed to a bad back when in fact; they are commonly caused by a weak core.  Strengthening you core- will prevent back problems, help posture and balance, and can increase performance in lifting, walking, running and biking. 

Some basic core exercises include:  Bridging, Plank, Side Plank, Crunches, and Superman.  Many advanced exercises to improve your core are practiced in a Pilates class.  Come see me any time I will be happy to address any questions or help you with improving your core!  J

Happy Strengthening!

Megan

Reaching your Personal Best!

Yesterday we had a Track N Treat 5k at Trinity Center and we had all different fitness levels out there.  The first place winner ran 5k in 16 minutes and the last person came through around 46 minutes.  Everyone is a winner for starting strong and ending strong but what does personal best really mean?  

For Kenny who ran it in 16 minutes could be happy or upset about 16 minutes.  Everyone else thinks Kenny is Forest Gump on steroids but does Kenny think that?  Well if Kenny ran it in 15 minutes last week then he probably is not happy with his performance since it is not his personal best.  On the other hand if this was your first race ever then anytime is a huge accomplishment and ultimately your personal best!  So no matter where you are with your fitness, nutrition, and developing the healthy lifestyle.  My Challenge to you is:

Every Small Action over Time equals Big Results : )

Reach Your Personal Best in everything you do(adding something)

Your Spouse:  Last time you gave them a note, this time give her/him a note with "a ticket to a free massage with you later" for them to read expressing your love for them. (Personal Best)

Fitness/Health:  You have been running the mile in 10 minutes.  Strive for 9:50 mile in 1 week.  Notice Personal Best is 1 second better, 1 rep more, 1 lb more!  Strive for small successes and your life will get crazy good! (Personal Best)

Nutrition/Health:  You have been getting in 3 vegetable servings/day.  Strive for 4 vegetable servings/day this week.  To find out a vegetable serving go to myplate.gov (Personal Best)

Finances:  You save $100/month for retirement.  Strive for $110/month which equals to $120/year.  $120/ year does not sound like a lot but after you compound $120 it becomes a lot! (Personal Best)

Spiritual:  You have quiet time with God twice/week.  Strive for three/week.(Personal Best)

*So are you reaching for your Personal Best in every section of your life?  Remember small actions equals big results in future!  Start moving forward today and I guarantee you will reap the benefits!  Publish Post

Action + Knowledge = Results!  Now Go and do it!!!!

Reach your Personal Best Everyday!

Carl

Breaking Through Plateaus

Breaking Through Plateaus

If you have spent a long enough time in the gym you have undoubtedly hit a point in which you are not experiencing the strength gains or weight loss you desire.  This is known as a plateau and can be very frustrating.  Below I have a few tips that will help you break through your plateau:

-          Try different exercises that target similar muscle groups as your old exercises

-          Hire a personal trainer

-          Increase the load

-          Increase the repetitions

-          Increase intensity (less rest between sets)

-          Utilize resistance bands

-          Utilize heavy marine chains

-          Take a week off from weightlifting/running  to let body recover

One of the above suggestions should do the trick and you will begin to see positive results again. 

JUSTIN BEITZEL

Grilled side dishes

Tomato, Zucchini & Asparagus

 Servings 6

1 lb asparagus

1 lb zucchini

3 tbsp olive oil

1 lb tomatoes, cubed

1/3 cup low fat feta cheese

2 tbsp fresh basil, cilantro and oregano

1 tbsp lemon juice

½ tsp white balsamic vinegar

1.      Preheat grill to high

2.      Place asparagus and zucchini in a shallow dish and drizzle with 2 tbsp of the olive oil.

3.      Sprinkle sea salt and black pepper. Toss lightly and coat. Put on grill.

4.      Cook 2 mins and turn over. Cover and cook 2 mins. remove and place in a large baking dish. Set aside. Once cooled, cut into pieces. Transfer to salad bowl.

5.      Add tomato, feta, herbs, lemon juice, balsamic vinegar and remaining olive oil. Toss lightly and serve.

Calories 106, fat 7, sat 1, sodium 13, carbs 9, fiber 3, sugars 5, protein 3

Let me know if you like it!!

Lisa

10 Simple Ways to Burn Extra Calories Everyday

Kick Up Your Heels- Dance while you’re getting ready in the morning or while you're cooking dinner at night--- shake it! 

Sit Tall- Trade in your office chair for a stability ball- it forces you to sit up straight and strengthens your core.

Take it Outside- Play with your kids, instead of watching TV after dinner, go for family walk or practice soccer with them!

Laugh More – Lighten up!   A study conducted at Vanderbilt University demonstrated that real laughter will burn 10 to 20 percent more calories, which means that 10 to15 minutes of laughter per day could increase total calories burned by10 to 40 calories (as much as 4 pounds lost in a year).

Get Heated - Drinking hot drinks several times during the day like organic coffee or green tea without sugar to boost metabolism.

Move Move Move!  If you’re sitting at a desk all day - moving your feet, stretching your legs, or squeezing a rubber ball while sitting can be helpful. Can you believe that such simple movements can burn up to 500 calories a day? 

Leave the Car At Home- Walk or bike to work or the gym and park as far away as you can at the grocery store.

Catch Some ZZZzzzzz’s- You can burn up to 200 calories while sleeping for around 7 hours.

Add Some Spice- If your health allows it, that is! Choosing spicy dishes (we do live in Louisiana!) is another way to burn more calories during the day. And they will also make you drink more water, which is great for your weight loss and health in general!

Stay Cool- In the winter, turn down the heat in your room, especially at night, and sleep under a lighter blanket. In the summer, turn on an air conditioning. A colder environment makes your body produce more heat and, therefore, burns more calories.

Happy Burning!  

Megan

View On Life!

Hey Everyone,

This weekend we had a guest pastor preach and his message was awesome!  Below our 3 bullets he hit on:

Don't Dwell on the past:  We can't change the past!
Don't Worry about tomorrow:  Only God knows the future!
Cherish Today:  Enjoy every breath, every second, minute, hour of each day!  Live like today is your last day!

Everyone have a Great Week!!!

Carl

Introduction/Eating Habits

Hello Blogging Community,
I'm Kenny and I am new to the team here at LiveFit7. Periodically I will be posting on here on array of topics.  A little about me to start off: I am from Lake Charles, born and raised and graduated LaGrange High in 07.  I will have my bachelors degree in health promotion within a few months from McNeese State.  While in prep and college I ran for the cross country and track teams.

But enough about me.

Lets get down to some healthy eating tips.
1.  Eat a variety of foods.
2.  Enjoy plenty of whole grains, fruits, and vegetables.
3.  Maintain a healthy weight
4.  Eat moderate portions.
5.  Eat regular meals.
6.  Reduce, don't eliminate certain foods.
7.  Balance your foods choices over time.
8.  Know your diet pitfalls.
9.  Make changes gradually.
10.  Remember, foods are not good or bad.
http://www.realtime.net/anr/10eattip.html

Hopefully some of these tips can help you get started on a lifelong choice of healthy eating habits.

Until next time,
Kenny Pierce

SHOULD YOU WEIGHT TRAIN WHILE TRAINING FOR 1/2 MARATHON?

I prefer to do some weight training while I’m in marathon training but it is NOT a must. I fill it gives me a more toned look and I fill much stronger. If you choose to do weight training I recommend doing it on your off running days. I recommend light weight and high repetitions. You do not want to bulk up so resist the urge to lift heavier weights.That will be more weight you have to carry for 13.1 miles.

Sample Exercises: 2 sets of 15 reps

            -chest presses                       -Leg curls

            -bicep curls                            -Back extensions

            -lat pulls                                 -sit-ups

            -Extensions                            -calve raises

    Below is my training schedule for weeks 11-20

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
11	3.5	4	off	4	off	8	off	19.5
12	3.5	4	off	4	off	10	off	21.5
13	3	4	off	4	off	8	off	19
14	3	4	off	4	off	4	off	15
15	3.5	4	off	3	off	12	off	22.5
16	3.5	4	off	off	off	8	off	15.5
17	4	4	off	3	off	10	off	21
18	4	4	off	3	off	6	off	17
19	4	4	off	2	off	8	off	18
20	4	4	off	3	off	12	off	23

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher

HAPPY RUNNING!!!

Lisa