Your Gym Routine is Ruining Your Fitness Progress.

Doing the same thirty minutes on a cardio machine may have worked in the beginning of your workout routine but time has changed.  Your body has adapted and is smart enough to figure out your old routine is no longer what’s best for your body or for you.

Truthfully your body is a creature of habit. While the 30 minutes of the treadmill was a shock to your legs and respiratory system in the beginning – after a while your body knows what to expect, it hits a fitness plateau . When you engage in the same activity for too long, your body can hit a wall- figuratively speaking. While nothing is wrong with hitting a plateau especially if you’re goal is to maintain weight, for those of us who want to see change its no Bueno. If you haven’t seen progress whether its building strength or losing a couple pounds, it’s time to take a step back and come to terms that your body needs a shock. 

Luckily there  is a lot of solutions at your neighborhood gym. From kickboxing to UFX training to yoga, Lucille Roberts has tons classes which can ubiquitously shock your body – positively of course.

Other benefits from opting for our variety of workout classes include: making new friends, getting motivated by instructors ( who can also increase the intensity of your workout) and getting motivated from the healthy competition filling the classroom.

P.S right now with our special Holiday Gift you can invite up to five friends for FREE!

Start progressing and right now you can try a class at our clubs for free. Offer ends on 

Disclaimer –  there is no discrimination towards cardio machines – this post  is meant to offer alternative workout routines. 

Here’s how you can feel better about yourself + do good for others.

Feel better about yourself while making others feel great about themselves by saying a simple thank you. 

As stated in a  Psychology Today article there are areas of the brain  affected by appreciation and gratitude. The hypothalamus, which controls basic bodily functions such as eating and sleeping, and dopamine ( the“reward neurotransmitter”)  are heavily affected from feelings of gratitude. Alex Korb Ph.D writes;

“Gratitude can have such a powerful impact on your life because it engages your brain in a virtuous cycle.”

Having these brain boots can significantly have positive effects at home, work and life . 

Showing gratitude can increase a person’s wellness, better sleep habits, metabolism and reduce stress. When you make appreciation a top priortity (at home and especially in the workplace) the outcome is a positive, productive, creative and thriving environment. With employee appreciation and appreciating others you’re not only boosting productivity, efficiency, performance and engagement, but the person’s well-being and health.

4 ways to practice appreciation. 

  1. Don’t put others down even if you’re feeling gloomy;
  2. Acknowledge the achievements and success stories of others.
  3. Practice self appreciation; whether its filling your brain with educational information , lifting your spirits with mediation or thanking your body with nourishing foods and exercise.
  4. Write thank you notes and verbally say thanks; to friends and family for their continued love and support, coworkers for welcoming you to the team; customers for helping to keep your business afloat etc. When you show appreciation for every single person in your life, instantly see how much better you feel after you show your appreciation.

You’ll see how much more powerful you become, but not only that, how much better you feel as a person.

Sources for this post includes; Psychology Today article and  Harvard Review.  

 

This Body Positive Model Used to Eat 500 Calories A Day.

Find Out How Body Positive Model Liza Golden-Bhojwani went from eating 500 calories a day to listening to what her body really needed.. more food and more love. 


What would it be like to have a diet consisting of only 500 calories a day? We sure don’t know and would never want to find out, but  former runway model and Instagram celebrity Liza Golden – Bhojwani had this experience…. YIKES.

As a runway model back in 2012, Bhojwani  shares with Glamour, she felt the pressure but simultaneously an intense adrenaline rush constantly being booked for high fashion runway shows because she was the “right size” ; the leading cause to her strict and unhealthy diet.

A little flashback Friday action for you. This caption will be long and won’t fit, so if you’d like to read please find the rest in the comment section….The left side was me at the start of the peak of my career. My first proper fashion week where I was actually the size I needed to be. I was booking amazing shows that one never thinks they actually could, walking with girls who I once looked up to, it was a serious adrenaline rush…but after fainting one night in my apt whilst preparing one of my very low cal meals (I think it was 20 pieces of steamed edamame if I remember correctly), I called it quits with the diet and workout regime I was put on and decided I could do it on my own. I thought to myself, I can still be this thin, but I’ll just eat a little more so I don’t feel so horrible. Well, eating a little more turned into eating nearly a bag full of almonds, which then turned into eating full size meals, which then turned into a full blown binge. I was craving every single food you could imagine and I was giving in to every craving even though I knew this was such an important time in my career. I made it through NYFW okay, no one had noticed any weight gain, but by the time I had gotten the LFW I could see the pounds starting to show both in the mirror and on the measuring tape, but I kept quiet obviously not wanting to sabotage myself. I found myself going to the grocery store and picking up raw vegetables to try and make up for the near two week binge I had in NY, but I didn’t see any weight coming off no matter how “healthy” I was eating and no matter how many workouts I fit in. MFW came and I knew I was bigger and by bigger I mean a 35.5in hip rather than the 34.5in hip I started with in NY, I played it cool and just pretended everything was normal. I did end up booking shows, Dolce & Gabbana being one of them. Which I afterwards received online criticism about my thighs looking fat…Anyways PFW came about, and I found it impossible to resist those chocolate croissants ? I went on many a casting with one exclusive option being on my schedule, but after meeting the client I knew the reason for me not nailing the gig, my size…

A post shared by Liza Golden-Bhojwani (@lizagoldenreal) on

The Turning Point

After a health scare fainting in her apartment, Model Liza- Bhojani started“listening to what her body needed and getting over the pressure to be incredibly thin, but this wasn’t so easy”- Glamour. She went from consuming 20 edamame beans to a bagful of almonds to eating real food to a full blown daily binge session. Craving all foods under the sun, Liza’s weight gain was costing her her jobs…

Read more about Liza and her restorative health journey to Body Positivity  on the original article by Glamour 

Schwinn Shares; How to Switch Up Your Workouts

Written by Schwinn Ambassador Jennifer Beth

It’s that time of year again: the sun is trying to come out, the days are longer, and the temperature begins climbing. With change in seasons usually comes a change in workout location. We finally are able to venture outside and add some variety to our regular gym routine. However, many of us still find ourselves doing the same old workout day after day. And while there are advantages to following a set routine, getting stuck in a workout rut can be detrimental to our fitness goals.

As a triathlete, I have the advantage of having three sports to wear out before I get bored, but even then, I find myself in a rut and not moving forward. Whether it be not meeting pace goals, dreading hill repeats on the bike, or not wanting to see the pool deck again for a good month, we all experience workout boredom.

Throughout my years of training, I’ve found a few great options to change up your workouts to keep you from missing workouts due to boredom:

Change your scenery:

Whether you’re a gym rat or someone who runs outdoors rain, snow, or shine, changing up your scenery can do wonders for being bored. Switch to a different area of the gym, try a new treadmill, explore the weight room you haven’t had a chance to venture into, or sit in the front of your yoga class instead of the back. Explore new running or bike trails, outside, drive 10-20 minutes to that state park or rec plex that has something new to explore. The miles go by faster when each mile is a new one!

Change your workout partners: 

I used to always be a solitary runner, I couldn’t stand running with others and either trying to keep pace with them or feel like I’m dragging people behind me. However, I found that my workouts went faster and I began to enjoy them more when I joined a running club in the community. I still enjoy my solitary runs to reflect, but It’s great to have the option for some company. Look online to see if there are free running or cycling clubs that meet at a local coffee shop on the weekends, or any training teams that offer supported runs or rides. Try a new class at the gym, meet new people, or drag friends along to try something for the first time!

Change your sport:

Nothing changed my life quite like cycling. I was getting sick of pounding the pavement in my running shoes, and fighting off overuse injuries put me on a bike. Whether I’m cruising around on my Schwinn Vantage exploring parks and trails or hill climbing and training on my road bike, I found you see the world from a different viewpoint by bike! The same goes for adding swimming, weight lifting, core-work, yoga, you name it – to your workout routine. Trying a new sport or exercise can really make you fall in love with working out again. I found myself looking forward to my 5 AM morning spin and pool sessions, and I always love the option of a nice leisurely recovery ride on my hybrid bike.

Change your tunes:

Switch up your running playlist, add some new tunes, put it on shuffle, or leave the ear buds at home! Sometimes, switching from pump it up music to just listening to nature or the ambient noise at the gym can be refreshing!

Change your clothes:

Sometimes just a new pair of shorts, sports bra, or workout top can really empower you to crush a workout. Wearing the same old almost threadbare workout clothes can be a real drag, and having a new outfit to look forward to wearing can be that little push that gets you out the door!

Change your goals:

Maybe reaching a certain pace on the run or bike is seeming unattainable, or a lifting goal just doesn’t seem to be possible anymore. Sometimes by focusing on a different area and switching up your routine or exercise can really change your performance! By focusing on having a goal of making it to the gym every day this week or for getting out and running for fun instead of time, you’ll actually see greater results: you’ll be meeting goals and making new ones!

Looking for more advice? Check out the Schwinn Red blog And be sure to follow us on Facebook, Instagram and Twitter!

This post was written by Schwinn Ambassador Jennifer Beth.

 

 

 

 


Looking for more bike advice? Check out the Schwinn Red blog And be sure to follow us on Facebook, Instagram and Twitter!

Dont forget we have an  awesome giveaway with  Schwinn®  Open to EVERYONE. June 1st – June 30th. To enter and for the official rules visit a local LR club/ read this post. 

 

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

In addition to our awesome giveaway we have going with Schwinn® here is a collaboration health and fitness post where Schwinn shares their tips on how to keep your fitness routine fresh. Now that the weather is changing, it is time we all started changing our routines as well. It is healthy for both your mind and body to hit the refresh button in your lifestyle routine. An added bonus in terms of your fitness routine it will promote quicker results whether it be to get stronger or lose weight. The following post is courtesy of Schwinn Ambassador Jaris, where he shares a couple ways he alters his fitness routine.

image courtesy Schwinn®

I know I am not the only one who experiences unpredictability in my life on a daily basis. Any one or all of my personal, family, social, and professional life dimensions may not always carry through as planned. As such, scheduling a variety of activities and maintaining a schedule that accommodates flexibility is critical to staying healthy and maintaining wellness.

While achieving and maintaining physical, emotional, spiritual, and mental health are all equally important, I have learned that staying physically fit allows me to stay balanced in all dimensions of health. All over the world, the weather is often unpredictable and inconsistent. When the weather allows for it, I love to be outdoors riding my Schwinn Vantage F1 hybrid bike, my Schwinn Volare road bike, or going for walks or runs. Exploring new outdoor activity routes, and revisiting favourites, keeps me engaged with my community and city.

Participating in outdoor activities

This is also great way to be physically active with the company of others. I strongly encourage anyone interested in outdoor activities to explore their local fitness establishments for community-based physical activity groups and clubs. Often fitness clothing stores and various gyms have free group-based outdoor fitness opportunities or more-structured classes and programs for a fee. Getting out of a routine not only keeps physical activity interesting, but also ensures a variety of muscle groups are engaged.

Maintain an active gym membership year-round.

image via instagram andrea_ona_fit

 

As excellent as engaging in a variety of outdoor activities is, the weather may not always cooperate. To ensure my physical health is never at the mercy of mother nature, I maintain an active gym membership year-round. In times when I did not maintain a gym membership, it became too easy to choose to stay home when the weather was not ideal. Choosing to have a gym membership with friends, family members, or colleagues is a great idea to continue to be active with others, while still having the opportunity to work out alone when desired.

Personally, I also choose to participate frequently in indoor cycling/spin classes, which I now also teach twice per week. Indoor cycling is a very different activity than outdoor cycling. I often hear others commenting that they choose not to participate in indoor cycling or other indoor exercises during the summer because they would rather exercise outside. Avoiding various indoor activities during the summer, however, reduces the variety of exercise a person can experience.

With the variety of indoor fitness opportunities that are not otherwise possible outdoors, it would be a shame to miss out on everything that is offered indoors at a gym or fitness studio. As well, the unpredictability of the weather may often interfere with a person’s fitness regime and could risk losing that regime. Personally, when this happens to me and impacts my physical health in this way, I tend to experience imbalanced emotional, mental, and spiritual health, too.

At the end of the day, I cannot emphasize enough the importance of maintaining a variety of physical activity endeavours. Engaging in a variety of personal and community-based activities, both indoors and outdoors will help maintain overall health and well-being.

Cheers!

Jaris, Schwinn Ambassador

Looking for more bike advice? Check out the Schwinn Red blog And be sure to follow us on Facebook, Instagram and Twitter!

P.S The Giveaway is Open to EVERYONE. June 1st – June 30th. To enter and for the official rules visit a local LR clu/ read this post. 

Should I Exercise During Ramadan?

Should I exercise during Ramadan?

When we fast, our bodies naturally become less active because of the reduced energy that we are getting from food. Therefore, it is advisable to reduce the level of high impact exercise you perform during Ramadan. Rather than lifting heavy weights or doing high intensity cardio at the gym, consider something like Yoga, Pilates, low impact cardio which will place less stress on your body and also allows you to relax and meditate during your exercise. It is suggested in order to stay on track with exercise to go to the gym after Iftar. (Evening meal)

Other recommendations for a workout plan during Ramadan include:

  • If you choose to do cardio, reduce these exercises to approx. 2 days every week,  to ensure you retain your lean muscle mass. Also opt for moderate, low intensity, cardio opposed to high intensity cardio,and make sure  to drink water or tea before your cardio exercise.
  • If you choose to do weight training, it is recommended to do so after the Taraweeh prayers. This way, you can ensure that you have consumed enough food and water or your favorite shake essential for muscle growth to stay energetic while working out in the gym. But ultimately avoid weight training while fasting to avoid the breakdown of your muscle mass.

As you may know healthy eating is an important  part to staying on track. Similar to fitness it can be tricky to stick to your regular eating habits as you are fasting. Read this post to learn how you can stay on track while fasting for Ramadan.

Lucille Roberts Trainer Spotlight: Cindy Jones

As our goals are to make all females #LRStrong through helping them find strength and happiness through fitness and health, here is our second feature for the  #LR Trainer Spotlight. In this inspirational series learn more about the #LRStrong trainers or instructors who push and inspire you to achieve our goals. Here they will be sharing their journey in health and fitness, with hopes to inspire all our readers and of course to spread the Lucille Roberts love. In this post get to know trainer Cindy Jones, a former Lucille Roberts member from Fordham now #LRstrong trainer for Grand Central!

  1. Introduce yourself and what you do at Lucille Roberts:

My name is Cindy Jones – Group Fitness Instructor and Personal Trainer since 2012, teaching a variety of classes (except Zumba®  and Pound®)

 

  1. How and when did you decide you wanted to become a trainer?

I started as a member of Lucille Roberts Fordham, taking classes taught by Miriam, Eric, Sandra to name a few.  I was that girl who took all the evening classes standing in the front.  I honestly started because I was depressed.  I experienced a major loss and transition that put me in a major funk.  A friend of mine recommended Lucille Roberts to “get my mind off things” and that was it for me!!!!!

  1. What is your favorite way to sweat?

I like HIIT (High Intensity Interval Training) and or Tabata exercises as you get to cram a lot of exercises in a short period of time.

What is your go to pre and post workout meal or snack?

As a pre-workout meal – I like to eat a banana, apple or almonds

As a post workout meal – I like to mix my It Works protein Shake with strawberries and flax seeds.  Because I normally workout at night (after 7pm) If the protein shake doesn’t suppress my hunger then I’ll eat a salad and/or eat nuts (almonds, cashews etc)

  1. A quote you live by and you share with your members?

I live by motivation so it’s hard to use a specific quote. Throughout the class I remind the members of their awesomeness whether it’s using Lucille’s “Sexy, Confident & Strong” mantra or me just simply screaming that their amazing, beautiful and capable of executing the routines even though they THINK they can’t.  I remind them to be better than the woman they were yesterday and NOT to compare themselves to anyone in the class.

At the end of the class I like to have the women say “YOU GO GIRL” since we got through the class together, as a team….. A sisterhood!

 

  1. Do you prefer to sweat in the morning or evening?

I prefer evenings. Gosh I admire a person who can get up early workout then go to work!!!!

  1. The most challenging workout you have done so far?

Jillian Micheals Bodyshred ®  its noooo joke. Also Strong by Zumba ® Challenging in a good way!

  1. The workout you will probably never do again?

There’s no workout I will never do again.  If I felt that way I’d push myself to find some level of appreciation for it. Call me crazy.

  1. The part of your body you love to work out and what is your go to move?

Lower body, GLUTES (Oh yeah)

  1. One tip you would suggest for those struggling to stay on track for their health and wellness goals?

Stay consistent. Know results do not happen overnight.  Find a support system – a friend, family member, coworker OR even ME to motivate you!!!

  1. What is you power song you listen to blast those through those final minutes in your workout?

I love me Reggae/Dancehall.  A good power song that’s current is “Not Nice” – PartyNextDoor

  1. Anything you would like to add about yourself that no one knows – like a pet peeve or who is your fitness spirit animal?

My fitness spirit animal is a LION.  HEAR ME ROOOOOOOAAAAAAARRRRRRRRRR!!!!!!!

To see more of workouts from our faulous trainer Cindy be sure to check out her Instagram. Also read this post to find out why trainers are the keys to success.

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

 

Here’s to strong females, may we know them, may we be them, may we raise them! We are happy to introduce to you our next personal training winner Anaflore! Anaflore is fellow strong female mother who underwent surgery and is trying to improve her health for herself and for her son.Read more about her motivational and inspirational story below!

 

 

After struggling with obesity Anaflore decided to try Gastric Sleeve Surgery.  A procedure helping obese individuals to lose weight and   fight off diseases such as obesity, diabetes and sleep amnesia. While Anaflore was successful, her battle with losing weight and maintaining a healthy lifestyle after surgery continued. Working and taking care of her 2 year old, Ana struggles to find the time to workout. ” I didn’t have the time to go anywhere” she says.  Also  “having someone to push & motivate me will give me the push & encouragement I lack,  I will also learn what & how to exercise to work on my body getting back in shape”

With the help of one of our great LR trainers based in Bayridge , Anaflore is “super excited, thankful & grateful” to continue her journey to a healthier and happier  version of herself .

We wish you the best of luck Anaflore! and cannot wait to see your progress at the end of 2017!

 

Benefits of Using the Treadmill and Elliptical Machines

common treadmill mistakes

Treadmills and elliptical machines have given us access to workout at anytime, even when the weather is not in our favor. But there are more benefits to these super convenient gym machines. See below for 4 additional reasons why you should be using these machines:

 

  1. Most treadmills measure your speed and distance as you work out, which can increase your motivation and efficiency when exercising. Treadmills are also a suitable form of exercise if you are recovering from a physical injury, as the ability to use hand rails while walking on a smooth surface may enable you to exercise when you couldn’t do so outdoors.
  2. With both equipment; they are safer to use compared to going freestyle outdoors because there are no  surprising obstacles such as rocks or the rain to distract you from your workout.
  3. Using  the treadmill can help you learn how to run with better form. According to Runner’s World “runners have reduced stride lengths and higher stride frequencies on a treadmill as compared with ground running due to the feeling of instability while running on a treadmill. All of these can help improve your form and reduce impact forces on the body.”
  4. When you use the elliptical you can strengthen both legs and arms muscles while burning fat. It doesn’t get better than that? 

 

 

 

Meet Joanna Maldonado, Winner of our Personal Training Giveaway and Bride to Be!

It is our goal  to encourage and inspire all females to accomplish their health and fitness goals. Such that, last month  we decided to host a special contest where one lucky female will have the ability to accomplish her health and fitness goals with the help of an #LRStrong trainer for an entire year for FREE!  We are happy to announce the winner of our contest is Joanna Maldonado!

 

Both excited and nervous about being the Lucille Roberts one year personal training winner, Joanna Maldonado is ready to start her health and fitness journey at Lucille Roberts. A former #LRStrong member Joanna confesses to falling off the band wagon because she often felt unmotivated to work out alone at the gym.

“I can’t use machines, I’m lazy, and I have bad eating habits so I decided to enter the contest as a way to motivate myself because I will have someone to guide and motivate me.”

As faith had it, Joanna now has the help of one of Lucille Robert’s strong and empowering trainers to help guide her on a health and fitness regimen that is right for her. But that’s not all exciting news for Joanna; she is engaged to be married on May 7th!  Congratulations!

With her wedding right around the corner, we are certain with the help of her #LRStrong personal trainer, Joanna will accomplish her health and fitness goals. Whether it is to fit into her beautiful wedding dress (which we cannot wait to see!) or simply to live a long and healthy lifestyle with her soon to be husband. Once again Joanna Congratulations on everything and we cannot wait to see how you progress through your journey at Lucille Roberts!