12 Simple Steps for Self Care

1. If it feels wrong, don't do it.

2. Say "exactly" what you mean.

3. Don't be a people pleaser.

4. Trust your instincts.

5. Never speak bad about yourself.

6. Never give up on your dreams.

7. Don't be afraid to say "no".

8. Don't be afraid to say "yes".

9. Be KIND to yourself and others.

10. Let go of what you can't control.

11. Stay away from drama and negativity.

12. LOVE yourself, your family, your friends, life.

Let me help you become the healthiest person you know!

Find out more HERE and to set up a FREE 30 minute consultation!

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

Exercise And Endorphins, On Kindle.

Visualize

Visualize----by Laura McDonald

“Everyone visualizes whether he knows it or not.  Visualizing is the great secret of success” - - - Genevieve Behrend (1881-1960)

Your thoughts and feelings are enormously powerful.  Your thoughts can run wild, provoke despair and anxiety, consume you and temporarily cripple you emotionally.  But, the powerful flip side is that you can become master of your thoughts - - -by seeing yourself with what you want, what you need, and how you want to look.

When you are visualizing, you are emitting powerful frequencies. You are transmitting a strong signal to yourself and the Universe, which will come back to you, just as you see it in your mind.

Confessions Of A Personal Trainer 1/6/12

January 6, 2012

I’m sitting in a cool little cafe on Columbus and 72nd Street, having a cup of coffee and waiting for the breakfast special, these amazing Argentinian baked eggs. And even though I’m always trying to lose five/ten pounds I like to eat and I feel like I deserve this breakfast.  (I order salad instead of the potatoes and whole grain toast with olive oil instead of butter, I’m always trying.) 

I just got through teaching my boot-camp class at a studio up the street.  I kicked 5 ladies asses, well, 6, including myself.  For one hour we kick-boxed, squatted, lunged, jumped, punched, push-upped, crunched, lifted weights and sweated like crazy. I had some great mash-ups playing loud and at times the six of us were so in sync we could have been doing a number on Broadway.  

My moves aren’t complicated, but when we’re all on the beat and moving as one I get chills.  We are high, us ladies, high on life...It’s an endorphin rush, an organic, natural high, a zen like state.  As a group experience, in that moment, we are connected and even though it sort of sucks, to be working out like a maniac, we are all loving it.  (I hope I’m not making too much of an assumption here, ladies, but you do come back for more!) 

FLASHBACK:!:!:!:

Working out on my own at the tiny little Paris Health Club in 80's NYC...

FAST FORWARD:!:!:!

Where are my baked eggs?

5 Simple Stress Busters

5 Simple Stress Busters:

Tackle stress head on! Learning to manage stress better will help you live a healthier and happier life; feel younger and have more energy; enjoy your job, family and friends more; and focus your attention on the things in your life that are truly important.

1. Get moving. This is a no brainer but you have to do it! Regular exercise is one of the best ways to manage stress, lose weight, elevate your mood and feel good. Walking is a great way to get started. If you’re exercising now boost up your routine and challenge yourself for even more stress busting benefits!

2. Clean up your plate. Eat healthier, fresher, cleaner food. Just making a few simple adjustments can make all the difference in how you feel throughout the
day. Eat less packaged foods and more fresh foods and cut down the sugar. This will give you more energy, help regulate your mood and you’ll feel lighter!

3. Get more restful sleep. Good sleep is key to helping reduce stress. Proper sleep can boost your cognition and memory. A nice slumber also helps reduce hormones that cause us to retain belly fat and bad or insufficient sleep can make you cranky and want to overeat!

4. Create balance. Is your day is jammed packed with errands, chores, work, and no downtime? Take a few minutes to examine your daily routine and modify it for better stress control. Making time to do something you enjoy can help you relax!

5. Chill out. Meditation, deep breathing, guided imagery and yoga are all relaxation techniques that encourage you to relax and decrease stress levels. Once you've learned these techniques you can do them on your own at any time throughout your day.

Have a Healthy day,

Laura