Welcome to the Blogosphere, Danielle!

Wait.  Do people still use that word?  ”Blogosphere”?  Did I just out myself as terribly uncool?

A few weeks ago, a very dear friend of mine moved back home to Dallas and I am missing her terribly!  I miss her a tiny bit because, as a group fitness director, it’s a big blow when your rock star instructors leave!  ”Who am I going to get to teach that class?!  She is irreplaceable!  No one can pack the room like Danielle!”  :)  But I miss her mostly as my friend – and as my Les Mills group exercise buddy!  We took classes together, went to trainings and other group exercise events, and even road-tripped 10 hours to Atlanta last summer for our Body Jam and Body Pump Advanced Instructor Module 2.

I suppose if Danielle HAD to leave us here in DC, she can, at the very least, chronicle her new adventures with a blog, which is exactly what she’s doing!

You can follow “Danielle Does Dallas” here: http://danielledoesdallas.com/

I owe Danielle BIG TIME because she helped give me the courage and confidence to follow through on a big hairy audacious goal (BHAG!) I’ve had for some time now: to attend a Body Jam instructor training.

Yep – it seems this stiff, straight-forward Body Pump instructor got bit by the Body Jam bug – HARD – last July at AIM2.  It’s been a process, but these hips that were accustomed to squats and deadlifts are slowly learning to loosen up and let go a little:)  It’s so completely different than what I’m used to teaching, how my body is used to moving.  It’s a huge challenge – physically and mentally – but this level of fear means one thing: I HAVE to do it.

So next month, I’m going to do it.

I’m going to stand in front of a room full of people and DANCE!

Bonus: BODYJAM clothes are SO much more fun that all my other workout gear!

A Change Will Do You Good

Yesterday, I started a new chapter in my fitness career.  I am no longer a Group Fitness Manager – a job I have loved dearly and held for the past 2 years (first part time, then full time).  I just finished my second full day of my new job: overseeing the personal training department at one of my clubs as the Senior Fitness Manager.

Now I don’t know about you, but for this girl, the fear of the unknown is fairly terrifying.  I would almost rather have continued the insanity of the last several months than step out into something new, something so far outside my comfort zone of group exercise.  Consider that at this time last year, I wasn’t even a personal trainer yet.  (Should I write that out loud?  Too late now…)  And now I’m managing a team of personal trainers.  Did not see that one coming!!

For the last several months, I’ve been doing 3-4 jobs all smashed together (managing two clubs, training clients, and teaching classes – plus trying to meet all my requirements to become a Les Mills BODYPUMP trainer) and working at all hours of the day and sometimes sleeping only 4-5 hours a night and eating almost all my meals in my car or in between clients/classes and just feeling over-extended and ready to break.  It’s a miracle I held it all together for as long as I did, as well as I did.  (Hat tip to the good Lord, because I certainly did not possess the strength and endurance to do that on my own.)

Because the new position is full-time and salaried, I have to make some adjustments to my group exercise class schedule, and for the time being, won’t be teaching as many classes.    I’m a little scared about this!  After teaching CXWorx three times a week, I’m worried that a temporary break will undo all the hard work I’ve put in to get conditioned for teaching this class.  I will be adding a CX class or two back to my schedule next month I hope!

One of my gripes about working and teaching so much was that I never had time to work out on my own.  And I never had time to cook any more.  Or blog.  (Hi, have you noticed that new posts happen like once a month now?)  Looks like I’ll have time for all of that now.

I wondered how the new role would affect my daily nutrition.  Although, I must confess that it certainly couldn’t get any worse!  With all the GO GO GO, something’s gotta give – and that something has been nutrition!  I was playing fast and loose and maintaining my fat loss, but not making progress.  Today, on day 2 of the new job, I was shocked to find that at the end of both days, I had eaten cleaner and tighter than I have in months.  Without even really trying that hard.  It was effortless.  I drank more water, too.  Tonight, I was even in bed by 9:30, catching up on reading and drinking tea. And now I’m blogging.

This feels so…

Weird.

Isn’t there something else I should be doing right now?

Part of me is actually missing that crazy GO GO GO.  I got used to the non-stop emails and text messages and phone calls and never-ever-ending “to do” list of things that needed to be done YESTERDAY.  Right now I’m finding myself a little…well, bored to be honest:)

Change, you are a funny thing…

A Monday Rebound

At 5:30 a.m. this morning, cranky and bleary-eyed in the Starbucks line, a few choice words lept out of my mouth and I wish I could take them back.

“Tall Americano with room please…”

(Wait for it, because you know I don’t regret that.  AT ALL.)

“…And a slice of the Reduced-Fat Very Berry Coffee Cake.”

Now, a few years ago, this would’ve constituted a GOOD – nay, almost HEALTHY – breakfast for me.  You may recall that my breakfast sugary carb + coffee combo was THEE most difficult thing for me to let go when I started Metabolic Effect.

There are almost 60 whopping grams of carbs – 30 grams of sugar!!! – in that sinful little slice.  Enough to send my blood sugar soaring and crashing a few hours later. Blergh.

 

Admit it.  At 5:30 a.m. on a Monday morning, you might have fallen for it, too.

Normally I would’ve been overcome with guilt.  Declared after the last bite that I was giving up all carbohydrates forevah. That I would be on a strict spinach and egg white-only diet for the next 48 hours – or something equally crazy.

But this morning, I did manage to find a silver lining in that slice of not-very-good reduced-fat coffee cake.

So I made a less-than-stellar breakfast choice early this morning b/c I was tired and cranky? So I had one of those “oh screw it” moments?

My next step? Accept it. Move on. Drink some water. Eat a clean, high protein meal. Make hard-boiled eggs so that I have ready-to-go breakfast options for tomorrow morning.

There.  That’s all.  No grand, pious declarations of dietary penance.  Just some hard-boiled eggs, and a few hours later, this pretty kick-ass lunch:  mixed greens, chopped pear, goat cheese, toasted pecans with homemade lemon Dijon vinaigrette.

Keep calm and carry on.  Happy Monday:)

It’s Silly Season: A Day in the Life

Apologies for my absence here, folks.  I am completely immersed in group fitness silly season: quarterly launch week is here!  Learning choreography for 3 formats, organizing launches, decorating my clubs, and trying to be everywhere at once!

I secretly love teaching every day and kinda live for that sick-to-my-stomach “Oh my gosh, do I know these tracks?!” panic that goes away the minute the music starts.  I love the multiple daily wardrobe changes, the ever-growing laundry pile – all some combination of Luon, spandex, and/or lycra.  I go on about 4 hours of sleep a night, practically live out of my car, and most of my meals come from Starbucks (iced green teas, Americanos, nuts, lettuce wraps, greek yogurt, etc.)  Living the DREAM baby!!!  No really – I am:)

I always love those “day in the life” blogs where people share what their daily life is like.  They were especially interesting and useful to me when I was contemplating the career change from politics to fitness.  Here is my first crack at one:

• Up at 5 a.m. (In my desk job days, I struggled to be at work on time.  And that was when I had to be at work between 9 and 9:30.  Those were the days…)
• Starbucks run.  My Barista knows me now.  The tall Americano is pretty much ready from the moment I walk in the door.  God bless his soul.
• Train client at 5:50 a.m. at my home club
• Drive down the street to a neighboring club and teach 30 minute Jump Rope + Abs class.  Highlight: the guy who stayed behind to say, still gasping for air but smiling, “You kicked my ass.”  Hey you’re welcome!  It was my pleasure….
• Review/mark my 5 tracks for BODYCOMBAT 51 launch
• Go home and shower and change
• Back to home club to train client
• Pit-stop at coffee shop for Americano + spinach and poached egg on an english muffin (WHAT?!)  Oh delicious, sinful carbs – today, I don’t feel the slightest TWINGE of guilt for consuming you, even in your emptiest, least nutritious form.
• Drove to neighboring club to decorate group exercise studios for launch week.
• Taught BODYPUMP – 2 new people in class!!!  One guy came with his coworker – she is there every week and lifts a LOT of weight.  She told him, “Don’t go heavier than me.  Trust me.  I’ve been doing this for years.”  Well, he didn’t listen.  The poor guy:)  But he shook my hand and thanked me after class so I think even though he was humbled by his colleague, he will be back:)
• Come home, shower, change clothes again, EAT THIS: 2 eggs + 1/2 c. egg whites, 1/4 of an avocado, salsa.  Over a cup of greens – collards and kale w/ bacon – and lots of vinegar and hot sauce.  YUM.  (P.S. I LOVE Instagram…new social media obsession.  As if I needed one…)
• Write two workouts for afternoon clients.  I reaaaaally need a nap right now, but realize: OH CRAP!  I think my Venum shorts are still in the laundry pile.  Laundry time!
• Train two clients.
• Review tracks for BC 51 launch AGAIN.
• BC 51 launch!!!!!  Love my Wednesday night fighters and it’s RAINING which means the gym will be packed.  I have studied the correlation between the weather and group fitness attendance and in my neck of the woods, rain = gangbusters attendance!!!  LET IT RAIN, BABY!
• Shower, change clothes AGAIN, and head to a going away party for a dear friend and fellow instructor who is moving away.
• Arrive home at around 10ish, if not later.  Shower, pass out.
• Wake up and do it all over again!!!!

Will write an actual, substantive blog post soon.  Promise:)

Fat-loss Food Finds: “What Do I Buy at Trader Joe’s?”

Happy Monday, people!  I’m just coming off a huge group fitness weekend – Les Mills East Coast Quarterly Workshop and BODYCOMBAT AIM1 – and trying to get life back in order. The day’s “to do” list includes catching up on work and email, doing laundry (so much laundry…), battling a nasty little cold I picked up over the weekend (eewww!), food shopping and getting my clean eats prepped for the next few days.

Last week a client asked me for some help with food shopping and food prep, so I thought I’d share what’s in MY grocery cart when I’m at one of my most favoritest places in the whole world: Trader Joe’s.

1. PROTEIN

Protein meaning animal-based protein, never ever tofu or soy-based, faux-food products containing words like “chikn” and “pattie.”  Today I bought ground turkey; boneless, skinless chicken thighs; and boneless, skinless chicken breasts.   Hmmm….no red meat.  That was an oversight on my part.  Could use some bison or grass-fed ground beef here!

Also, I bought eggs and egg whites for omelets, scrambles and poached eggs, and some greek yogurt (which I also use in place of sour cream – seriously, betcha’ can’t tell the difference;)   Some people do not do well on dairy and it may be something to consider cutting/reducing in your diet if you are looking to lose body fat.  Dairy – even the greek yogurt in the photo below – is highly insulinogenic and may interfere with fat-loss for some people.  (Great blog post here from Mark’s Daily Apple on “Dairy and Insulin.”)  Except for greek yogurt, butter, and cream, I rarely consume dairy anymore because I’ve learned that I do better with less of it.  You have to figure out what works for YOU.  An awesome alternative to dairy-based milk that is always on my grocery list: 

2. VEGETABLES

Buy lots of them.  Eat lots of them.  End of story.

If this prompts whines of “But I don’t like vegetables!!!!!” then you need to be smacked upside the head because you are doing something wrong/not even trying.  Roast them.  Add herbs and spices.  Add bacon.  It’s not hard.  Just eat them.  Because all this green $hit will save your life:

3. LOW-SUGAR FRUITSI stick mainly to apples, berries, citrus fruits.  I do buy a few bananas occasionally, but they are a more sweet fruit, so I try to eat only half at a time.  Yes, fruit contains sugar and you have to take that into consideration if you are looking to lose body fat.  Fruits like mangos, bananas, pineapples, grapes, etc. are healthy and are good for you, but again, if body change and fat loss are your goal, then eat less of them and stick to the less-sweet fruits.

4. CLEAN CARBS

Always in my grocery cart: oats, sweet potatoes, potatoes, brown rice.  Why these in particular?  Why no high-fiber bread?  No high-fiber cereal?  NO KASHI?!?!!  (They are “seven whole grains on a mission!” – yes, to make you fat.)

“Oats, potatoes, rice, and sweet potatoes, when eaten together in a mixed diet, have three main characteristics that make them uniquely suited to body change. They are generally hypoallergenic (i.e. are less likely to cause allergic reactions), they have a lower acid load compared to an entirely grain based carbohydrate diet, and finally the four together allow for smart manipulation of the glycemic index (a measure of how fast a carbohydrate enters the blood stream).” – Metabolic Effect, complete blog post you should read here: Four Carbs for Fat Loss

Favorites at Trader Joe’s:

Bags of sweet potatoes are $1.79 (I think.)  That is practically FREE, you guys.  Roast them whole on a baking sheet, or slice them and make them into oven “fries”, or mash them and add things like cinnamon, vanilla, a squeeze of lime or orange juice, sea salt – WHATEVER.  This is a bag of sweet potatoes, roasted, peeled, then mashed and awaiting their fate in my fridge:

If you have 3 minutes and a microwave, you have perfect brown rice.  Could not live without this stuff!  

I also love the TJ’s fingerling potatoes or “tiny potatoes,” roasted with a little olive oil, garlic and sea salt.  If you have cravings for french fries, roasted potatoes are a great, clean french fry fix.

5. FUN SALAD FIXIN’S

I am not talkin’ iceberg lettuce, tomatoes, cucumbers, and shredded carrots here. If salads aren’t interesting, I haaaate them with a passion and do not eat them, no matter how good for me they are.

My salad base is always the same: mixed greens, baby spinach, lots of lean protein like steak, chicken, shrimp, tuna, etc.  But I like to add a little fun and variety to my salads with things like slivered almonds, toasted pecans, sunflower seeds, goat cheese, gorgonzola cheese, roasted beets, chopped apples, half an avocado, pea shoots, sprouts, or even a handful of crushed tortilla chips if it’s something like a “clean” taco salad.  I don’t think a handful of crushed tortilla chips is going to ruin my day or my diet:)  Remember to use the fun stuff sparingly because it can add up.

And last, but definitely VERY important….

6. EMERGENCY STASH/DISASTER PREPAREDNESS 

Dark chocolate.  Protein bars.  Almonds.  Nut butters.  Apples.  Beef/turkey jerkey.  Lara bars.  I keep things like this stocked in my kitchen and/or my bag at all times.  (Wrong that I put dark chocolate at the top of that list?  I think not…)  If you’ve read “The New Metabolic Effect Diet” book, then you recognize these foods and this “preparedness” mentality.  You know there will be times when you’re busy at work or chasing your kids or running errands, and you suddenly realize you’re ravenously hungry and ready to eat anything and everything in sight.  By keeping your “emergency stash” stocked, you have smart choices within arm’s reach at all times, a little something to satisfy you, keep your blood sugar steady, and get you through until you’re at your next real food meal.  Otherwise, you and I both know you’re rollin’ through the drive-through shouting “…and super size it!” or getting a whipped cream-topped sugary coffee beverage and cookie at Starbucks – because you were starving and couldn’t think straight.

Never let it get to that point.  Be prepared.  With really good French dark chocolate:)Good M.E.-friendly protein bars.  Low in sugar/carbs, with 20 g. of protein!  The chocolate-dipped mixed nuts is my favorite one:)  I also like the Power Crunch bars and Balance bars.  Notice I grouped the Lara bars with the dark chocolate.  They are higher in carbs and do not contain much protein, so think of them more as sweet treats and limit them.

So there you have it.  These are some of the foods I buy and eat on a weekly basis.  If you’re still looking for help in the grocery aisles, let me know how I can help by leaving a comment here!

Now I really need some dark chocolate….

Turkey, Kale and Butternut Squash Bowl

Note: HELP.  This recipe is in desperate need of a better name!!!  If you have any suggestions, let me know:)

Last night, upon a recommendation from a fellow instructor (hat tip: Barbara – thank you!), I discovered this wonderful combination: ground turkey, kale, and roasted butternut squash, topped with some feta cheese.

The genius of this recipe – in addition to its taste and nutrition value – is its versatility.  You could easily swap out the butternut squash for roasted potatoes or brown rice, or you could mix it with scrambled eggs as I did this morning for a late breakfast.  You could useany ground meat you like: beef, bison, lamb, etc.  I kept it pretty simple here, but you could saute minced garlic and/or diced onions with the turkey, or add your favorite herbsand spices.  And you know I have to say this: it would also be divine with a poached egg on top…  :)

Turkey, Kale and Butternut Squash Bowl

• 1 lb. Organic Ground Turkey
• 2 c. Kale leaves, torn into bite size pieces, hard stems removed
• 1 lb. Butternut Squash, chopped into bite size pieces (I buy it already peeled and chopped from Trader Joe’s)
• 1/2 c. Feta cheese, crumbled (I use Trader Joe’s Mediterranean Feta which has various herbs and spices)
• Olive oil
• Sea salt, fresh black pepper

Preheat oven to 425 degrees.

In a large roasting pan or on a baking sheet, spread out butternut squash and drizzle with a little olive oil.  Top with a pinch or two of sea salt and a few grinds of black pepper.  Toss with your hands to combine.  Roast at 425 for 30 minutes or until caramelized and soft.  After about 15 minutes, use a spatula or tongs to stir the squash so it browns evenly.  Remove from oven.

In a large skillet over medium-high heat, brown ground turkey.  Add kale leaves and toss until the juices from the turkey start to coat the kale leaves.  Reduce heat and cover partially, stirring occasionally; this will start to steam/wilt the kale.Add feta cheese crumbles and stir to combine.  Add turkey and kale mixture to the roasting pan containing the butternut squash.  Put it back in the oven for 5 minutes or so, until everything is heated through and the flavors start to meld.

Spicy-Crispy Kale

Prepare yourself.  I’m going to talk about Sweetgreen again.  Sorry, but I love it.  Wait, why am I apologizing?!  They make reeeeally amazingly delicious salads packed with fun, good-for-you stuff like mixed greens, avocado, roasted broccoli, chicken, shrimp, kale, etc.  Plus it’s conveniently located across the street from one of my gyms.  Win-win-win…

I never thought of adding kale chips (or “crispy kale” as Sweetgreen calls it) to salads, but I was hooked from day one, which was back in October or November when crispy kale was an ingredient in SG’s salad of the month.  (I have not been brave enough to try March’s salad: Pickle Madness.  Pickles in salad.  Does that work?)

If you eat salad frequently (and you do right?!?!), mixed greens, arugula and romaine can get old fast.  Adding crispy kale adds a nice variety of taste and texture, not to mention a TON of nutrients!

If you’re looking for a kickin’ twist to kale chips, give these a try!  I just made them, added a squeeze of fresh lemon, and ate about half the pan as soon as they came out of the oven….please someone tell me I’m not alone here.

Spicy-Crispy Kale

• 1 bag Trader Joe’s kale (it comes pre-shredded, just dump it out and go!) or 1-2 bunches of kale, stems removed, and torn into bite-size pieces
• 1 tbs. Olive Oil
• Red Pepper Flakes, to taste
• Sea Salt, to taste
• Fresh lemon juice (optional)

Preheat oven to 425 degrees.

In a large bowl, combine kale and olive oil.  Sprinkle a half-teaspoon or so of red pepper flakes and a pinch or two of sea salt.  Use your hands to blend it all together and get the kale evenly coated in olive oil.

Spread evenly on a baking sheet and put in the oven.  Every 2-3 minutes, gently toss the kale leaves around so that they crisp up evenly.

TIP: Put the kale leaves on a cooling rack on the baking sheet to allow for even air circulation and eliminate the need to toss/stir the kale.  (Hat tip to my fellow trainer and foodie Neil for that great tip!)

When the kale leaves reach their desired crispness for your taste, remove from oven and let cool.  Taste and adjust seasonings as necessary.  I like to add a squeeze of fresh lemon juice to mine as well!

Enjoy!  And let me know what you guys think!

Client Testimonial: Caroline

I love working with brides!  They are some of the most focused, highly-motivated people I know – especially in the gym.  Almost across the board, whenever I ask one of them, “How’s the speed?  The weight?  Can you push more?” they respond by adding more weight, picking up the heavier dumbbell, increasing their speed and going for it.

Below is a testimonial from my dear friend and client Caroline who trained with me 1-2 times a week, a few months out from her wedding, and followed a Metabolic Effect nutrition plan.  As you can see, she looked lean, strong, and radiant on her wedding day!

It was such an honor and privilege to train Caroline for her big day.  Our workouts included sprints, heavy weight training, boxing/martial arts, and core strength training; we mixed up the workouts to keep them unique and fun. She worked her tail off every time she set foot in the gym.  More importantly, she got things right in the kitchen and ate a clean, high-protein, high-fiber diet (note: fiber from fruits and vegetables and clean carbohydrates – not from breads, cereals or pastas).  She also wound up adopting my Starbucks Iced Venti Unsweetened Green Tea addiction.  (Uh, sorry about that!)

A truly stunning bride; strong and beautiful from the inside out.

“I first met Leslie Ann a little over two years ago when I started taking her group fitness classes at Gold’s Gym.  At the time, I was in a total slump with my workout routine.  I dreaded going to the gym to slave away on the elliptical machine for 45 minutes, only to feel that I was maintaining my weight and not improving my overall fitness.  I began taking BodyPump classes and, after quickly becoming hooked, I also started taking Leslie Ann’s BodyCombat and CXWorx classes.  I started to feel stronger and fitter and, best of all, I actually looked forward to going to the gym!  The reason I loved group fitness classes (and still do!) is, without a doubt, because Leslie Ann is an amazing instructor.  She brings tons of energy to every class is such a great motivator!

“After a year and half of loyally taking Leslie Ann’s classes and seeing great results, she was the only person I trusted to get me into tip-top shape for my wedding in October, so I signed up for several months of personal training with her.  Leslie Ann listened to my goals and created fun, challenging workouts to help me reach them.  She pushed me to work hard and encouraged me to accomplish things I never thought possible (like 100 push-ups on my toes during one workout!).  Leslie Ann worked with me on form and technique to ensure I was maximizing the benefits of the workouts and staying injury-free.  Outside of the gym, Leslie Ann was a great resource for healthy tips on eating and lifestyle.  She encouraged me to eat a clean diet and get plenty of sleep – things that are super important for fat loss.  Thanks to Leslie Ann, when my wedding day arrived, I was in the best shape of my life and felt fantastic.

“I would wholeheartedly recommend Leslie Ann as a trainer for anyone who wants to get in shape.  She is truly passionate about fitness, clean eating, and an overall healthy lifestyle – both in her own life and in helping others achieve their goals.”

Client Testimonial

Too good not to share!  Some inspiration from a new client who was recently introduced to the fat-loss lifestyle:

“On Weight Watchers, it took me from June 2011 to the end of September 2011 to lose 7 pounds.  It was difficult, and I was hungry most of the time.  After the first month, I started faltering and began exceeding my points per day multiple times each week – which is why it took me 4 months to lose only 7 pounds!  Then, as Thanksgiving, Christmas and New Year’s came and went, I stopped counting my points.  In January 2012, I weighed myself again for the first time in months, and I had gained all 7 pounds back.  Incredibly disheartening.  Then, I met you.  In our initial consultation, you told me about The M.E. Diet and your thoughts about Weight Watchers.  The next day I ordered the book on my Kindle, read it, and immediately started following its eating guidelines.  Within approx. 2 weeks, I had lost the 7 pounds and I WAS NOT HUNGRY while following the plan!!!!!!!!!  I’m pumped and so excited to see the additional changes in my body in a few months from now!”

For an individualized fitness assessment or nutrition consultation, email me today at LAQ1013 (at) yahoo.com.

A Paleo Breakfast and the Start of Lent: Bye-bye Coffee!

After 5 4 clients and a 6 a.m. start time, I came home needing MAJOR breakfast this morning: Applewood smoked bacon, two organic eggs, and raw sauerkraut.  I apologize in advance to the participants in the two classes I’m teaching later today, because after breakfasts like this, it is GAME ON!!!!

Today also marks the beginning of Lent, and I am giving up one of my most treasured, most favoritest things in the whole world.  Coffee.

Looking over some photos from the last few months, I realize now that this was the right call:

Yes, I LOVE COFFEE!  See how I am *clutching* my cup for dear life? And so begins forty days of tea.  

As God is my witness, I’m going to live through this!  But not without a little drama first: