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MARCH 2014 FITNESS PROMOTIONS!

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This month, Beachbody has some amazing challenge pack deals going on – check them out, and when you order you will get me as your FREE coach to help you reach your goals every step of the way! happy

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Choose the LES MILLS COMBAT or LES MILLS PUMP Challenge Pack and get an all-in-one solution for your best body ever. Plus, get 50% off LES MILLS equipment. Order now—time is extremely limited!

Here’s what you’ll get:

LES MILLS COMBAT or LES MILLS PUMP fitness program.

Engineer your perfect body with LES MILLS PUMP. This barbell based, rapid weight loss and accelerated strength training program can give you the tight, toned, and lean body you’ve always wanted in as little as 3 workouts per week!  Check out the preview below:

With LES MILLS COMBAT, you’ll punch, kick, block, and strike your way to an outrageously shredded body. Beachbody’s first mixed martial arts workout includes 7 muscle defining workouts that harness the explosive techniques of Karate/Kung Fu, Capoeira, Jiu Jitsu, Muay Thai/Kickboxing, Tae Kwon Do and Boxing with the hard hitting cardio of high intensity interval training to blast calories and help you carve a lean, chiseled body in just 60 days. Here’s the preview:

A 30-day supply of Shakeology®—the superfood shake that helps give you energy, reduce cravings, and accelerate your fitness results*—delivered on Home Direct.**

A FREE 30-Day VIP Trial Membership to the Team Beachbody® Club, where you can access tips, fitness and nutrition tracker tools, and more.**

Plus, as part of this limited-time special offer, you can get 50% off of selected LES MILLS equipment.

Contact me with any questions.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.  For my orthodox Jewish followers, this product has Vegan flavor options but is not certified Kosher.
weight, Rebecca Lazar - MARCH 2014 FITNESS PROMOTIONS!

**With Home Direct, you’ll be enrolled in our monthly autoship program, and with your trial membership, you’ll be enrolled in our monthly VIP membership. Cancel either at any time.
weight, Rebecca Lazar - MARCH 2014 FITNESS PROMOTIONS!
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BEAUTIFULLY HEALTHY EVENT MARCH 2014

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Attention Ladies:  come join us on March 23, 2014 for this fabulous, FREE event! RSVP to reserve your spot and book your free consultations – spaces are limited.  Please spread the word and share with friends.  We look forward to seeing you all there!

Beautifully Healthy Event

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you have specific beauty consult questions regarding this event, please contact Rina; for health & fitness info contact us.

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TOP 25 WORKOUT SONGS

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Workout musicIf you workout, you know how important it is to have really good music playing – the “right” song can make you run that extra mile, lift that last rep when you feel like your muscles are going to give way or just make you keep going even if you feel like you’re going to pass out.  The “wrong” song can bore you, leave you feeling weak and tired and make you give up way before you are ready.

Everyone has different tastes and styles of music that give them that extra pump so I’m not writing this to tell you my playlist is better than yours.  You may think mine sucks and even if you agree with many of them, I’m certain there will be some snickering at a few of my choices – Justin Beiber? What? Selena Gomez? Hey don’t judge me, sometimes I think I’m still a teenager full of angst and I’m okay with that!  I’ve also got classic (and totally cliche) workout music from the Rocky Soundtrack because frankly you’re not an exercise fanatic if you’re missing those.  There’s a mix of oldies but goodies and newer songs but they all have one thing in common – an awesome beat and sometimes even better lyrics.

When my headphones – that would be Bose SIE2i Sport Headphones only, baby – are in my ears and my Ipod nano is clipped to my shirt playing these songs, I am unstoppable…..so if you ever catch me at the gym and I totally ignore you, rest assured I’m so lost in the music, the lyrics and the pounding rhythm, it wouldn’t matter who or what was in front of me because I’d be completely oblivious.  My advice is just snap your fingers in my face to get me out of my trance happy

Here are my most often, top 25 go-to workout songs, in no particular order: (Click on the song to listen in Itunes)

Cooler Than Me (Single Mix) – Cooler Than Me – Single

Far from Over – Frank Stallone

More (RedOne Jimmy Joker Remix) – Usher – Single

Robot – Miley Cyrus Can’t Be Tamed

Beggin’ – Madcon – Single

Fancy Footwork – Chromeo

Walking On a Dream – Empire of the Sun

Danger Zone – Top Gun (Original Motion Picture Soundtrack)

Beauty and a Beat (feat. Nicki Minaj) – Believe

International Love (feat. Chris Brown) – Planet Pit

Amnesia (Radio Edit) – Ian Carey & Rosette – Single

Ghosts n Stuff – Deadmau5

It’s Time – Night Visions – Imagine Dragons

Turn Me On – David Guetta (feat. Nicki Minaj)

Safe and Sound – Capital Cities

Africa – Cryzp

Naturally – Selena Gomez and the Scene – Kiss & Tell

Separate Ways (Worlds Apart) – Journey: Greatest Hits

Training Montage – Rocky IV (Original Motion Picture Soundtrack)

Love Is a Battlefield – Pat Benetar – Best Shots

Can’t Get You Out of My Head – Kylie Minogue – Fever

Higher – Taio Cruz – Rokstarr

Club Can’t Handle Me – Flo Rida

Eye of the Tiger – Rocky IV (Original Motion Picture Soundtrack)

Stayin’ Alive – The Best of N-Trance OR Stayin Alive – Capital Cities – Kangaroo Court – EP

By the way, if I had to choose only one song and nothing else, hands down it would be Separate Ways by Journey.   A close second would be Far From Over by Frank Stallone  – the movie Stayin’ Alive may have sucked but if that song doesn’t get you in a workout groove, nothing will.  So there you have it.  And now I’d love to know…..what’s on YOUR workout playlist? Share in the comments below.

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THE SOLUTION TO BACK & KNEE PAIN

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recommend-fpr

A few years ago, after many months of intense exercise, I developed a serious back and neck pain problem.  At first I wanted to blame the program I was doing, which was P90X, the famous Beachbody Home Fitness program that I loved, but I soon started to realize that the issue was a lot more complex than that.  At 5’10” I unfortunately had years of poor posture, including making the common mistake of overworking the muscles in the front of my body ie. chest, abs, quads, and not focusing nearly enough on the muscles in the back of my body including upper back, glutes and hamstrings.  This is a common cause of creating an imbalance in the muscles, with the body constantly trying to re-align itself to better posture, while fighting against the contracted muscles of the front of the body.  It seems really simple to understand but I, like most people, tend to enjoy working more of what we can actually see in the mirror and I was guilty of not looking at my body objectively the way I always do when I train a client.

Because of this imbalance, my lower and middle back, as well as my neck*, hurt constantly.  To make matters worse, I was told after an MRI that the pain was not caused by a muscular imbalance, but rather by herniated discs and arthritis.  It’s too long to explain here why I later came to the conclusion that this idea is not valid, but you can learn more by reading Healing Back Pain: The Mind-Body Connection, by Dr. Sarno.  (At first, I was completely opposed to the ideas in this book, but the more I read, the more I was convinced at the validity of the content).

Anyhow, after the MRI, it was recommended that I go to physiotherapy and stop exercising; I was also told I would probably never be able to workout that intensely again, which caused a great deal of psychological stress and worry (again, see Dr. Sarno’s book, above, which explains how this creates a cycle of increasingly more pain).  I ended up going to numerous physiotherapists and chiropractors, as well as specialists in acupuncture and nothing, I mean NOTHING helped – in many cases I just felt worse, with pain that extended into my head, behind my eyes, down my left arm and into my knees – even into my right foot.  At this point I was really frightened and depressed so I contemplated paying thousands of dollars for spinal decompression, which may work for some people but (a) I couldn’t afford it and (b) frankly it scared the hell out of me after reading some patient reviews.  I also want to note that, as a Holistic Nutritionist, I was taking all the “right” supplements such as Curcumin, EFA’s and following an anti-inflammatory diet, but it simply wasn’t enough to correct the problem.  Although they certainly helped decrease my level of pain and I would recommend it, when the cause of the problem is structural, those imbalances must be corrected.  Unfortunately, the particular “specialists” I went to were as clueless as I was and gave me ineffective treatments and exercises that only made the issue worse.

After about a year of suffering, interestingly through an upgrading course I was taking online, I finally found someone who was able to help me in ways I never thought possible – a chiropractor named Dr. Nick Tsaggarelis, who specializes in Active Release Technique. In this technique, according to the description of the method, “the provider uses his or her hands to evaluate the texture, tightness and mobility of the soft tissue. Using hand pressure, the practitioner works to remove or break up the fibrous adhesions, with the stretching motions generally in the direction of venous and lymphatic flow, although the opposite direction may occasionally be used.”

Well, here’s MY description:

It hurts like hell!  No really, it does. I’m pretty sure I cried the first time and cursed out Dr. Nick like a trucker. surprise   Apparently this is not an uncommon reaction since he merely smiled and continued torturing me.  Obviously, it was well worth it, because after a few sessions, along with the back pain home exercise program he helped to create called the FPR Program, I was finally pain free.  You can’t imagine the relief I felt at knowing that I could continue to do the things I love, with only a few minor modifications to prevent that type of pain again.  The knowledge I gained regarding muscular imbalance was invaluable as well and has helped me work with my clients more effectively.

So what is the FPR Program?

FPR – or the “Feeling Pretty Remarkable” Program, is a series of straightforward, easy to follow exercise programs created by leading medical professionals that you can do in the privacy of your own home for 15 minutes a day.  It does not require fancy equipment or a lot of space; they were to designed to be simple and effective by re-training the muscles of the body that are out of balance and, in turn, make you pain-free. There are 4 levels t each program, so you start off easy and progress every 3 weeks over a 12 week period, at which point you will be amazed at how much better your back feels.  The FPR knee pain relief program is equally as effective if your pain is focused in or around your knee joint.

Please note that I would never endorse these products if I didn’t use them myself and recommend them to many of my clients, all of whom have experienced excellent results.  I’m happy to report that, even after several years, I am still able to do high intensity exercise programs and I am mostly pain-free, except when I overwork certain muscle groups.  When this happens, I simply take a break for a few days, and do the exercises I learned in the FPR programs.  Occasionally,  I will re-visit my chiropractor and have some torture – I mean, active release technique winking – done on me in order to maintain my active lifestyle.

To purchase the FPR Back Program, click HERE.

To purchase the FPR Knee Program, click HERE.

If you have any questions regarding either of the above programs, please ask in the comments below and I will be happy to help you as best as I can.

*Although the low back pain program was not specifically designed for neck pain, in my particular case it helped for neck pain as well as low back pain. Please consult with your Doctor, Chiropractor or other specialist if you have neck pain before doing the FPR low-back program.

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PRELIMINARY REVIEW OF P90X3

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weight, Rebecca Lazar - PRELIMINARY REVIEW OF P90X3

As some of you know (in other words, friends, family and the 5 people who read this blog tongue ), I did P90X in 2009 and had great results….and also got pretty injured after the second round through the program. You can read more about that sob story HERE. This time, I’m back doing P90X3  – with some modifications and a lot more knowledge on how to protect myself from injury, thanks in part to my chiropractor/muscle pain guru (more about him and his back pain program in an upcoming post) – and definitely back to loving all that is Tony Horton.

For those of you who have never heard of P90X or the new P90X3 (this is for a friend of mine; let’s not embarrass her and just post her initials. In bold: K.G.), here is the official trailer:

The hubby and I started the program a week ago and we thought 30 minutes a day HAD to be easier than the one-hour-plus daily workouts of the original.  Said hubby actually never finished P90X because it simply took too much of his time, so this seemed like a good option.  What we both discovered though, is that less time does not mean less intense.   So today, on my 9th day since starting the program, I give you my preliminary review of P90X3 with a list of pros and cons:

PROS:

  • Shorter workouts: Seriously, who doesn’t have 30 minutes a day to workout?
  • Modifications: Anyone can do these workouts; with all the modifications that are provided you can work at your own pace up to the maximum intensity.
  • Minimal equipment required: A few dumbbells, a Chin-Up/Pull-Up Bar or Resistance Bands, good crosstrainer shoes, a plyo and/or Yoga Mat and some tape for Agility X.  Note: many of these items are available directly from Beachbody – simply click the picture at the top of this post.
  • No more 90 minute Yoga X torture, P90X3 Yoga is actually enjoyable:  Coming from someone who is bored to tears by Yoga – sorry, yoga-lovers!
  • Tony and his corny sense of humor:  This may be a PRO or a CON, depending whether or not you like Tony Horton, but I do, and his silliness makes me laugh and keeps me working hard.
  • Easier nutrition guide and program: As a Nutritionist, I have to say I am very impressed with the time and effort that was put in to this program; it is similar to the way I teach my clients to eat and it is laid out in a simple, easy to understand format.  I’m happy to see,  unlike other so-called Nutrition programs, that absolutely NO artificial crap is allowed!

CONS:

  • Too many pushups for my liking:  Yes, pushups are a terrific overall body exercise.  However, for people with rounded shoulders/bad posture (ahem, that would me moi), pushups simply make this problem worse.   It shortens the muscles of the pec wall, thereby further rounding the shoulders, unless a LOT of stretching to counteract this issue is done on a daily basis.  I’ve personally had to swap out a lot of the pushups for my own upper body strengthening moves using the TRX or free weights.  For most people, however, this shouldn’t be an issue.  If you are 5’10”  with a giraffe-like neck like I am, then I feel your pain.  Literally.
  • Not enough stretching at the end of the workouts: You definitely need more recovery time to prevent injury and I find myself stretching for a good 10-15 minutes more after the workouts are done.
  • 2 minute warning at the start of EACH workout DVD:  This may not seem like a big deal, but when you can’t click on the menu button or fast forward the warning EVERY single day, it gets kind of annoying.  I mean, we get it, this program is not for people who just got off their couch yesterday and it may kill you and beachbody is not responsible, bla bla bla.  But every workout?

OVERALL:

Although I have had to modify some of the exercises in the program to make it safer for my personal neck/upper back issues, I still highly recommend this program…..so far.  Whether or not I continue to feel that way in the upcoming weeks remains to be seen, but I am pretty dedicated, as is my brother and sister-in-law who started the program the same time we did.  It’s nice to have a What’sApp group text going where we all bitch and complain about how hard a workout is or how much we crave a pizza.   As I write this, my forearms hurt, my lats hurt, my glutes hurt….but all in a good way, thank G-d.

I’ve also become a Beachbody Coach to help others who are doing any of the Beachbody fitness programs. Of course, I’m still available as a Personal Trainer if these type of home workouts are not your thing!

By the way, there is a P90X2 (in case you were wondering), but since I haven’t done it, I figured for the purpose of this blog post we can just pretend it doesn’t exist. winking

Wishing everyone a happy, Healthy and Fit New Year! happy

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