Monday, December 17, 2012

Ten Each Workout


Ten Each
  • Perform each exercise 10 times with as little rest as possible until you complete one full cycle.  
  • Take a 2:00 minute break and repeat full cycle 2 more times.
  • Always check with you doctor before performing any new exercise routine. Warm up a few minutes before starting, take a break if you need it and always stop if experiencing any pain.  This is an INTENSE routine, and fairly advanced.  Modify wherever needed.
  1. Burpees:  Standing, lean over and place both hands on the floor in front of your feet, then hop back on toes, hop feet back up to hands, stand/jump up.  Modified:  Step back one leg at a time, and forward one leg at a time.
  2. Squat Jumps:  Squat and jump!
  3. Push-Ups:  On toes or on knees.
  4. Toe-Touch Sit Ups:  Lie on floor, legs extended, roll up touch toes, roll back down.
  5. Triceps Dips:  Sit on edge of bench or coffee table, place palms close to your sides, fingers pointed forward and dip down and up (keep chest lifted and shoulders down)
  6. Plank Jacks:  Assume forearm plank position, on toes, jack in and out.
  7. Tuck Jumps:  Standing, squat down a bit and jump up, tucking knees up towards your chest and slap thighs. Land lightly back on the floor.
  8. Split Lunges:  Assume stationary lunge position, explode and switch legs.  Modified: Step back and lunge one leg at a time, alternating.
  9. Leg Drops:  On back, place hands under butt and extend legs up to ceiling, lower as close to floor as possible then raise back up. 
  10. Down Dog to Up Dog:  Assume down dog position, take a few deep breaths then flow through to up dog, engage abs move back to down dog.

Friday, December 14, 2012

My Afternoon Of Yoga



I was excited when I woke up this morning because I knew I could finally get to one of my favorite yoga classes taught by one of my favorite teachers, Nancy Hsu.
I first took one of her classes about a year ago, and between my busy schedule and Nancy’s schedule teaching all over Manhattan, it’s rare when our stars align and I can get to this particular vinyasa class.  Nancy only teaches a handful of classes at my local gym, so it’s always a treat!


Brief History of Yoga:  Yoga originated from India over five thousand years ago. Yoga is probably the oldest defined practice of self development. The Indian sage Pantajali, in his Yoga sutras, defines yoga as the control of activities of ones minds. Yoga is founded on the belief of the progress of self awareness. It is also the connection of mind, body and soul.  Yoga shows us that we are multi-layered beings – with interconnected physical, mental, emotional and spiritual dimensions.
It’s Good For You:  Most of the health benefits of yoga, especially in the beginning, are experienced at the physical level.  You can start practicing yoga at any age, and at virtually any fitness level.  
Just a few Health Benefits:
  • Boosts immune system
  • Improves circulation
  • Helps normalize blood pressure and improves cardiovascular efficiency
  • Improves digestion and excretory functions
  • Increased energy levels
  • Relieves muscle tension 
  • Improves flexibility
  • Promotes relaxation and healthy sleep
  • Strengthens and tones the nervous system
  • Increases physical strength and stamina
  • Yoga benefits spinal health and improves posture
  • Strengthens, lubricates and rehabilitates the joints, improving function and range of motion
  • Many postures massage the internal organs, stimulate the glands and enhance endocrine functions
  • Improves skin tone and complexion
  • Increases lung capacity and Improves breathing
  • Provides great conditioning for weight loss
What do I love about yoga?    In a nutshell, it makes me feel good! Yoga calms me, centers me, and helps me connect my mind with my body. I also find yoga can be an awesome workout.  I’m not getting any younger and yet I have gained more flexibility over the last few years by practicing yoga.

Thursday, September 27, 2012

Vegetarian Stuffed Green Peppers



Vegetarian Stuffed Green Peppers

Prep time:  30 mins
Rice cook time: 45 mins
Pepper cook time:  30 mins

Ingredients:

  • 6 medium to large green bell peppers
  • 1 small/medium red pepper, seeded and chopped
  • 2 cups COOKED brown rice 
  • 1-2 tablespoons olive oil
  • 1 small onion, chopped
  • 1-2 portobello mushrooms (brushed and cubed)
  • 1 can whole kernel corn (well drained)
  • 1 1/2 cups fat free shredded cheddar cheese, or dairy-free cheese
  • 1 vegetable bouillon cube
  • Pinch of thyme (to taste)
  • Dash of cayenne (to taste)
  • Garlic powder (optional, to taste)
  • Salt and pepper to taste
  • 1/4 cup fiber one cereal


Cook Rice: Add a little olive oil and 1/2 the bouillon cube to water for cooking rice.

Pre-heat oven to 350.

In large pot bring enough lightly salted water to submerge peppers and bring to a boil.
Cut tops off peppers and remove seeds. Reserve cut-off tops.

Submerge peppers in boiling water for 5-7 mins. Drain inverted when done.

Meanwhile: Chop most of the leftover green pepper tops.
In skillet heat olive oil, add green and red pepper and onion. Cook for 5 minutes, stirring. Add mushrooms and cook another 5 mins. Add drained corn. Stir and cook for several more minutes. (Add a splash of olive oil if it’s getting too dry.) Add the thyme, cayenne, salt and pepper. Add the other 1/2 bouillon cube and a little bit of water to moisten. Melt cube and mix into filling.  Add the cheese into the mix, reserving 1/4 cup for topping. Add in the cooked brown rice, stirring in slowly. You may not need all of the rice and can save any leftover for a side dish another night.  Adjust seasonings to taste.

After peppers have drained well place in baking dish and fill with stuffing.
In separate bowl crumble reserved cheddar and fiber one and sprinkle on top of each pepper.

Place in oven and bake for about 30 mins, or until bubbly and looking good.
I like to broil/brown the top for several minutes at the end.

Serve with a salad and a nice slice of whole grain bread if desired.

Bon Apetit!
(appx: 320 per pepper, 12 grams protein, 2 grams sugar, 0 cholesterol, 37 grams carbs, 300 mg sodium.)

Wednesday, September 12, 2012

Why does my weight fluctuate?

Tuesday, September 11, 2012

9/11/12 in New York City



It's Tuesday, September 11, 2012.  The sky is clear, blue, beautiful. There's a little crispness in the air, eerily similar to 11 years ago.

"Such a strange feeling to this day in New York City, everywhere in the world, I'm sure. You know how certain days have certain feelings, your birthday? Thanksgiving? Halloween (love Halloween!) Today just has this sad, uncomfortable feeling--
The other night at yoga the instructor really had us focus on breathing into our heart center and filling it with love, breathing in and out love, love for ourselves, love for our neighbors, love to heal the harshness and pain that we all feel at times. Today, more than any other day of the year I can think of, breath love."---Laura FB

I know you remember where you were that day, what you were doing. 

"11th anniversary of 9/11 tomorrow. I'll never forget that day, so surreal. It was the most gorgeous day in NYC...absolutely perfect blue skies, the air was fresh. I was in Riverside Park with a friend working out and we couldn't stop talking about how perfect the day was....then we heard sirens, more sirens, everywhere, rushing down the West Side Hwy. Helicopters filled the sky, we knew something
was wrong, but never in a million years could have even the slightest idea of the tragedy unfolding. I tried to call my husband from my cell phone but there was no service, my friend had no service, we decided we better get out of there, even though we didn't know why. Sirens and helicopters everywhere. I was only a few blocks from home so a I ran the whole way. It was eerie as the streets were empty expect for firetrucks, police, ambulances...I went into my building, no one in sight, went up the elevator and burst into my front door. My husband was just standing in front of the TV, staring at it. "You don't know, do you?" he said. "Know what? What is going on?"---I knew it was bad, really bad, but I was not prepared for what I would see as I turned my eyes towards the TV, just in time to see the 2nd tower fall.
God Bless everyone touched by this tragedy. 




A flag for every firefighter lost.



My flag picture is from the 10th Anniversary at the Fireman's Memorial. Tomorrow they will be back, and I will be there." ----Laura FB 9/10

Monday, September 10, 2012

On Guard--The best all natural miracle cleaner in the world!

I love this stuff! I have a bottle under my kitchen sink and I made up a few sprayers (from the 99cent store) and use them in the kitchen, bathroom, pretty much every room.
It's so freakin' economical, smells amazing, it's natural and you're conserving on packaging.

Here's what it is: On Guard Cleaner Concentrate

On Guard Cleaner Concentrate is the natural and safe way to clean your living space while leaving a clean and invigorating scent. Purposely designed to have a wide variety of uses, this specialized formula is derived from plant-based ingredients, with On Guard essential oil, for exceptional cleaning power and natural protection from harmful surface-borne microbes. Because it is non-toxic and biodegradable, it is friendly for the whole family as well as the environment.

On Guard Cleaner           Concentrate (3814)   US$ 19.33



You  can get it here: @  DOTERRA

 Along with other amazing Certified Organic natural products for the skin, hair and essential oils.
Your gift from earth!





Gratitude Workout

I'm keeping this simple this morning---was up early, took my coffee and watched the sunrise on the beach with my dog.  I did a few minutes of deep breathing and meditation, absorbing the sounds all around me. The ocean waves crashing against the shore...the seagulls flying over head talking to each other.
It was magical, blissful, and I am so grateful this morning.

But---now I must workout. It must be done and it must be done soon or I will lose my focus and just remain on the beach, with my coffee, with my dog, with my gratitude!

Here's the simple workout for today if you want to join me:

  1. Minimum 45 minutes CARDIO
  2. 30 Walking Lunges
  3. 30 Push-ups
  4. 30 Squats
  5. 30 Triceps Dip
  6. 300 Crunches
  7. 10 Down Dog Flow through to UP Dog


Rest, stretch, breath!
Make sure you drink plenty of water and take breaks if you need them.
I do the above workout like a grocery list---just check off each exercise as you complete it and keep going down the list!

Have an awesome day my friends! Peace and Love from the Jersey Shore, and Coco says HI! 

Thursday, August 9, 2012

Why Does My Weight Fluctuate?



I was asked this question a few weeks ago by a follower and friend on the 7 DAY SLIM DOWN plan.

Marianne asked:  

“Why does my weight fluctuate so much? I seem to go up and down 2 or 3 pounds a week. I know fluctuating is sort of normal, but it seems to be happening to me more frequently.”

Well, let me tell you, Marianne, the number on the scale can change from day to day and even hour to hour for many reasons that have nothing to do with losing or gaining body fat.

Your weight can go up:

  • After eating or drinking --- because you just added the weight of the food and liquids to your body.

  • Salt, salt, salt! --- after eating foods high in sodium our bodies retain more water.

  • Bloated or constipated.

  • Changes in hormone levels.

  • Just before your period.

  • Sometimes your digestive system takes longer to process floods, fluids and the sodium you consume, in some cases causing your weight to fluctuate up to 5 lbs!

  • Using two different scales, or different floor surfaces under the scale.

Your weight can go down:

  • After exercise because your body losses water when you sweat.

  • If you’re sick and dehydrated (not the best way to lose weight.)

  • After a big bowel movement.

  • After restricting carbohydrates because your body loses fluids (this is usually just temporary and way super restrictive diets aren’t the best way to lose weight.)

The main thing to realize is weight fluctuations are normal, so don’t get hung up on it!


Here’s what you can do:

  • Weigh yourself once a week.

  • Weigh the same day, same time every week.

  • Weigh in the morning, naked, after going to the bathroom and before you eat or drink anything.

  • Cut back on the salt.

  • Stay away from soda and diet sodas.

  • Drink lots of water and green tea.

  • Eat only whole grain carbs.

  • Keep up your food and fitness plans!

Check out my plan!   7 DAY SLIM DOWN

I’ve got all the tools laid out for you---

  • Healthy food plan
  • Menus
  • Healthy shopping list
  • Recipes
  • Exercise routines
  • Tips 
  • Videos
  • Support
  • Motivation

We even have an exclusive FaceBook Group 7 DAY SLIM DOWN FACEBOOK just waiting for you to join so you’ll have a place to get some love, guidance, feedback, support and take this journey with a like-minded community.


Come join us!

Laura McDonald’s mission is to help women and men of any age create a healthier lifestyle.

Benefits of doTerra Oils Aroma Ace

Essential oils are used for a very wide range of emotional and physical wellness applications. They can be used singly or in complex blends depending on user experience and desired benefit. Essential oils are usually administered by one of three methods: DIFFUSED aromatically, APPLIED topically to the skin, or taken INTERNALLY as dietary supplements. Using essential oils can be both profoundly simple and life changing at the same time.
Aroma Ace with On Guard------ Enjoy the convenience and flexibility of an advanced aromatherapy system. The Aroma-Ace is a powerful, compact, and easy to use Essential Oil Diffuser System. It has built in on/off timers and output volume control for easy adjustments. Made in the USA. Many different types of oils can be used with the diffuser:
Lavender: One of the most popular oils, lavender has been cherished for its unmistakable aroma and its therapeutic properties for thousands of years. Lavender is widely used and acknowledged for its calming and relaxing qualities. Citrus Bliss: doTerra's Citrus Bliss invigorating blend merges the benefits of citrus essential oils. A combination of powerful essences of wild orange, lemon, grapefruit, mandarin, bergamot, tangerine and clementine with a hint of vanilla. This unique blend has benefits that extend beyond elevating mood and reducing stress. Citrus Bliss has natural, potent compounds with cleansing properties.

Sunday, August 5, 2012

Derma e Skin Care

I love these products packed with DMAE, Peptides and other natural skin plumping/firming ingredients. I only recommend what I've tested and tried, and Amazon has the best prices!




    

Sunday, June 10, 2012

Whittle Your Waist With the Twist Board!

Super Core Workout!
I love this simple, inexpensive exercise tool.  A great way to trim the waist, tighten and tone the abs, and get rid of those love handles!  Lightweight and great for on the go.  Perfect for people who have neck issues doing more conventional abs.  Put some great music on or you can even twist while you watch TV.






CLICK HERE FOR TWIST BOARD!

Tuesday, June 5, 2012

Go to cureLauncher.com for information on current clinical trials!


When my best friend was first diagnosed with breast cancer, I felt helpless. I wanted to support her during this difficult process, but I wasn't quite sure where to start. My friend had a rare form of cancer, so we found out quickly that the traditional breast cancer cures would not work for her. She was sick from her treatments, so she asked me to research clinical trials that could possibly help her. I had no clue where to start, but my search became easy once I found cureLauncher.com. The cureLauncher.com website is nothing short of incredible! I was able to search for clinical trials in our area by simply entering my zip code. I could also quickly search for clinical trials in other areas of the country. Of course, these trials offered no guarantees, but they gave my friend a renewed sense of hope and purpose. cureLauncher.com is also an incredible resource for those who are advocating for advances in cancer research and treatment. You can read about promising research projects, and the website encourages readers to help fund these vital projects. Cancer research and fundraising can seem so lofty and intimidating, but cureLauncher.com makes it easy to donate. You do not have to be a millionaire to make a contribution, because all donations can make a difference. cureLauncher.com was a wonderful resource for me, my friend and her other loved ones during her cancer journey. The site compiles a wealth of important information into one place, and the site is well-organized and easy to browse.


Sunday, May 20, 2012

"The Charisma Myth"


Most of us think you have to be "born" with Charisma, Not true! Marilyn Monroe could turn it off and on, and you can learn how to Master the Art and Science of Personal Magnetism--
Expert Oliva Fox Cabane takes you through step by step. I'm reading this now and already feel a boost and how to be more "present" in everyday life.


CLICK HERE:

"The Charisma Myth"

Wednesday, May 16, 2012

Lovely Lavender


I absolutely LOVE lavender oil. I’m a lavender junkie! I sprinkle it on my pillow and my pulse points every evening, and I never travel without it. With it’s unmistakable aroma and therapeutic properties, Lavender is perhaps the most popular of the essential oils with the ability to calm your mind, soothe your skin and aid in digestion.

Brief History:

Lavender oils can be traced back to over 2500 years ago.  Lavender was first found by the Ancient Greeks and the Egyptians.  In Ancient times, Egyptians used lavender oil in their mummification process.  They also made perfumes from lavender.  It’s believed Cleopatra seduced her boys Julius Caesar and Mark Anthony while wearing intoxicating lavender perfume.  The Romans used lavender oil in their hair, bodies, and the public baths.  Lavender oil was widely used as a precious disinfectant on wounds.

How Does Lavender Grow?

A romantic flower, Lavender is an herb that practically every gardener wants to grow. All lavenders are perennials, but they can be short-lived if they have to endure a harsh winter. They can last up to 5-7 years. Lavender plants will tolerate many growing conditions, but thrive in warm, well-drained soil and full sun. They also do well in pots and add a lovely fragrance to your garden or home. Lavender is a tough plant and is extremely drought resistant, once established.

Lavender Lover's Handbook
Great Ideas for Lavender!


The Many Uses of Lavender:

  • Apply to the bottom of feet or on a pillow before sleeping. (Our feet have the largest pores on the body and easily absorb the oil.) 
  • Use with bath salts, or just sprinkle a few drops in the water for a relaxing spa experience. 
  • Use to calm reaction to a bee sting or bug bite. 
  • Apply to pulse points or inhale when traveling to calm and ease motion upset. 
  • Lightly apply to soothe sunburned or scalded skin. 
  • Put a few drops into a spritzer bottle filled with water and use as an aromatic room freshener, or spray on bedding or clothes. 
  • Calm sensitive skin and soothe pores after hair removal. 
  • Use to clam and soothe diaper rash. 
  • Apply to dry, chapped lips before applying lip balm. 
  • Use with peppermint oil for a healthy scalp massage.
  • Add to lotion or oil for a relaxing, aromatic massage. 


For the best in Therapeutic Grade Essential Oils as well as other amazing natural products,
CLICK HERE:

LauraMcDonaldHealth-doTerra Products

Sunday, May 13, 2012

20 Minute TOTAL Workout


This routine is broken into “one minute” segments you can do anywhere.
All you need is a watch/timer, water. Pace yourself and keep good form. Perform each exercise for a minute, stay hydrated and take short breaks/stretch if/when needed. Add on extra 10-30 minutes 
cardio of your choice for extra calorie burn.

  1. Jog in place 
  2. “Pretend” jump rope 
  3. Jumping Jacks
  4. STRETCH (take your time, stretch out your muscles, this should feel good.)
  5. Push-ups (military or on knees)
  6. Abs (any style you like, just engage abs and breathe)
  7. Squats
  8. Triceps dips (edge of coffee table, chair, bench)
  9. Run in place/jog/high knees
  10. Alternating Lunges
  11. Jumping Jacks
  12. Push-ups
  13. Abs
  14. Squats
  15. Triceps dips
  16. Run/jog/high knees
  17. Alternating Lunges
  18. Jumping Jacks
  19. “Pretend” Jump Rope
  20. Cool down/stretch

Sunday, May 6, 2012

Anywhere Workout


It’s not about WHERE you work out, but HOW you work out.
Good for you if you belong to a fancy gym, a decent gym, or have some dusty weights under your bed.  But, whatever you have or don’t have doesn’t really matter, what matters is that you get off your butt and MOVE.
This routine is simple, kicks-ass, burns calories, strengthens major muscles groups and will pump up endorphins so you’ll feel energized all day. You’ll also boost your metabolism so your inner fire will be cooking that body fat as fuel for 24 hours!
Don’t be a wuss--sweating, grunting and groaning are allowed!
Make sure you hydrate, and always check with your doctor before beginning any new routine.
Note:   No fancy workout wear required--whatever is comfortable. A clock or timer is helpful, otherwise you can count one potato, two potato up to 60.)
Important:  Good sneakers and a supportive sports bra (or jock thingy if you’re a dude.)
This workout should take about 30-40 minutes total. You can adjust duration by how many times you repeat sequences. If you don’t have much time, blast through it once and do another round later on.
WARM-UP FOR 5-10 Minutes:  (walk, power walk, march in place, skip, jog, shadow box, jump rope, bike, etc.)
STRETCH:  Take a few moments to stretch out your muscles. This should feel good after your warm-up.
Aim to repeat both Strength and Cardio sections at least 3 times for maximum butt-kicking benefits.

STRENGTH SECTION:
15 Push-ups:   (Military style on toes, easier style on knees, or use the back of a bench, sofa, kitchen counter, etc.--keep your hips down and keep your core tight.)


15 Squats:    (Nice and slow up and down, engage your glutes, keep your head up and chest lifted.)



1 Minute Forearm Plank:  (On forearms, elbows under shoulders, on toes, body in one long straight line, suck in those abs and breath.)


20 Triceps Dips:  (On the edge of a bench, coffee table, side of the tub, etc.)


20 Walking Lunges:  (If you don’t have the space, 20 stationary lunges each leg.)

100 Crunches:  (Get creative, challenge yourself, tighten those abs!)


1 Minute Wall Sit:  (Back against a wall, slide down until your thighs are parallel to the floor, knees over your ankles...hold it and breath.)


***6 One Minute Cardio Intervals:  (Go for performing these intervals back to back---don’t even stop the clock unless you really need a quick break.)
1st Minute:  Jumping Jacks (Modify if needed by jacking one leg to the side, then the other.)


2nd Minute:  Shadow Jabs (Stand with knees soft, hips tucked in and alternate punches across your body, make sure you don’t snap out your elbow. Think Ali!)


3rd Minute:   Alternating Front Kicks (Just like it sounds, right leg kick forward, left leg kick forward, don’t snap out the knees, keep your core tight and kick like a Rockette!)

4th Minute:  Hoops (Pretend you're on the court, reach behind you to take the ball, run up a few steps, jump and dunk your ball, alternate grabbing the ball from the other side from time to time.)



5th Minute:  Axe Chops  (Grab your “AXE”, raise it over your head and chop that piece of wood towards the outside of your right ankle, then raise it up again and chop to the left. Engage your core as you chop up and down.)


6th Minute:   180 degree Hop Squat  (Soften knees, squat down a bit then hop to the right 180 degrees landing in a soft squat, hop back to start, do this 30 seconds to the right, then 30 seconds to the left. Keep those knees soft, land light, keep your head up and chest lifted.)



Repeat the above Strength and Cardio Intervals 2 more times for a great workout!
Remember to always take a break if you need it and stop if you’re experiencing any pain. LISTEN to your body. Learn to know when you’re pushing yourself or need to slow down. Stay hydrated and have fun!

Wednesday, May 2, 2012

Central Park Workout


Central Park Workout


Looking for a quick, effective total body workout today? Here it is!
       Warm-Up/Stretch 5-10 minutes
  1.   30 Jacks
  2.   15 Push-Ups
  3.   30 High Knees
  4.   15 Squats
  5.   20 Alternate Kick-Backs/Donkey Kicks
  6.   15 Triceps Dips
  7.   15 Lunges Each Leg
  8.   20 Biceps With Bands/Weights
  9.   1 Minute Wall Sit/Squat Hold
  10.   50 Crunches
  11.   1 Minute Plank
  12.   3 sets 8 Each Leg Side Wall Taps/Leg Lifts.
Cardio Burst--jog, jump rope, shadow box, etc. 2 minutes
Repeat Above Sequence 1-2 more times, ebay