Happy New Year my Strong Healthy Women!!

Most of you are just getting back to work after a long luxurious holiday!  I’m stretching and still recovering from the 5K Midnight Run in Central Park on NYE. (My 1st run since ACL surgery in September

I thought I would take a sec to wish you a happy and healthy new year from my Strong Healthy Woman family to yours!

Tracy Chapman’s “Talking About A Revolution” came on a friend’s ipod last night and it got me thinking. The hell with New Year’s Resolutions….this year it’s about a REVOLUTION!

Every positive action you take, every old self-hate habit you break, every new goal you work towards is all about becoming the BEST POSSIBLE version of yourself.

Join the revolution ladies. It’s a MINDSET REVOLUTION about believing, acting like and becoming that empowered strong healthy woman that is inside all of us.

You deserve it in 2012. I believe in you, happy freakin’ New Year!

WOMEN’S BOOT CAMP:  To join our revolution and get in the best shape of your life… morning fintess boot camp beings Monday 1/9 indoors in NYC and Long Island. 3x a week, 1 month is what it takes to uncover that SHW that is ready to rock!

AT HOME BOOT CAMP:  Don’t live in the area? Our Virtual Training Club is your “at home” boot camp fitness system! 3 weekly workouts/abs video/recipes/grocery lists/accountability & consistency tools….everything short of me, in your living room!

Laura Miranda MSPT, CSCS
www.StrongHealthyWoman.com
646.454.0777

#1 Limiting Factor For Your Success?

Before I even start this post, I will answer the title question…

It’s YOU!

In order to grow we have to risk giving up the way in which we see ourselves, which is a pretty scary thing to do.

No matter how stressed-out we are, how much extra weight we’re carrying, how addicted to destructive behaviors and people we may be…this persona we’ve built is comforting because it is the only sense of “self” that we know.

Yet, shedding this old, toxic “self” is what is called GROWTH.

Letting go of who you “think you are”, who other people tell you you are, what those in the past have imposed upon you… is the only way out and up.

“But Laura, you’re a trainer and a physical therapist. What does this “loving myself” stuff have to do with weight loss and fitness?”

Well ladies? Everything.

In light of my aggressive reconstructive knee surgery 2 months ago, I’ve been forced to slow the hell down and really take a look at myself and my own mindset.

Focusing on healing the knee and healing my diminished identity as a result of the injury, I have gained deeper clarity and insight on how better to help my clients lose weight and stay in shape.

It comes down to this: You can have access to the sickest hard-core workouts in the world, own 45 books on proper diet and nutrition, and watch every interview with every doctor and guru on how to change your life…

It won’t be until you find out what is important to YOU, what you are worth, and what makes you happy that you can finally start being that bad ass, fulfilled, Strong Healthy Woman.

When you can finally let go of the shit that’s holding you down [whether externally OR internally (self) imposed] and gain a positive, clear sense of self you’ll be someone who:

• Doesn’t yo-yo diet, but maintains consistently healthy eating habits.
• Doesn’t “binge” exercise for just 3 weeks, but stays committed to it as a way of life.
• Doesn’t over eat in times of stress and low emotional stability, but manages anxiety with organization, planning and relaxation.
• Doesn’t throw in the towel sabotaging all progress b/c of 1 gluttonous meal, but is back in the gym the very next day killing it.
• Doesn’t see the world with black or white perfectionism, but accepts oneself and the ebb and flow with confident security.
• Doesn’t try to be super woman to everyone for everything, but asks for help and delegates when necessary.

I hope this clicked for you today girls! Stop beating yourself up about missed workouts and bad food choices.

If you really want to change, put that energy toward taking a deeper look at your own self-worth and you’ll intuitively start making better choices that tell yourself and the world:     I LOVE ME!

Laura Miranda MSPT, CSCS
www.StrongHealthyWoman.com
646.454.0777

AT-HOME Fitness & Weight Loss Transformation!

INSANNNEE BLACK FRIDAY Sale

Happy BLACK FRIDAY my lady fitness fanatics!

BLACK FRIDAY SALE at Boot camp ($70 bucks off boot camp!!)

Hopefully you you got a chance to use the workout I sent out on Wednesday! Love those BAD ASS Burpees! I’m still sore myself.

I just wanted to say THANK YOU!

• I am thankful for my health and the health of my loved ones (especially the Canadian ones.)

• I am thankful for the 1000s of Lbs my clients have lost over the years in my fitness boot camps and virtual training.

• But most of all, I am thankful that you all give me the opportunity to do what I have a deep passion and love for doing each and every day of my life.

OK, now that you’ve got me in a lovey-dovey mood, I thought I would hand you a ridiculous and over the top BLACK FRIDAY SALE!! 70 bucks OFF boot camp, who could resist that?!

SAVE BIG:

 http://www.StrongHealthyWoman.com/Black-Friday-Sale/

The stores opened at 4am or earlier today. Those who were the first to act were the ones who experienced COLOSSAL savings. They are action takers, movers, shakers and the ones who reap the benefits because they “DO,” and not just “TALK.” (How many more times are you going to say to yourself “I need to lose weight. This is getting bad. I will start Monday.”)

Laura Miranda MSPT, CSCS

 

PreTurkey Workout (video)

If I see one more list on “how not to eat too much this Thanksgiving”  I might just rebel and eat too much this Thanksgiving!

So to spice it up I whipped up this quick no-nonsense workout for you!

Knock out this SICK 10 min workout BEFORE the eating marathon begins or, use it as a RE-TOX.

[Re-tox is a word I invented to describe taking extra care of yourself the day after eating a big feast of less than desirable food, consuming way too many sugary/alcoholic drinks or just plain old familial overload! ]

3 sets of each for 1 minute:

Bad Ass Burpee
Jumping Jack Squats
Bear Crawl Foot Taps

THANK YOU for being a loyal Strong-Healthy-Woman.com! Happy Thanksgiving!

PS – Look out for the SUPER BLACK FRIDAY EMAIL to come out bright and early Friday morning!

Your Fun, Fanatical, Fitness Expert,

Laura Miranda MSPT, CSCS
www.StrongHealthyWoman.com
646.454.0777

5 Principles of Female Fat Burning (audio)

Hey Ladies, today I am coming to you in audio format!

Click the play button to hear the 5 Principles of Female Fat Burning!

This is quick and to the point:

We just sold out of the SHW Virtual Training Club $1 14-Day Trial charter memberships. But you are not S.O.L. just yet!

I’ve been convinced by a number of emails and phone calls from you guys to open up 10 more spots!

So if you haven’t registered for ultimate consistency, accountability and total body transformation results —-> REGISTER NOW while there are still spots left!

Laura Miranda MSPT, CSCS
StrongHealthyWoman.com
646.454.0777

Bonuses Galore (Not for Everyone)

When you become a member of the SHW Virtual Training Club

besides getting access to 3 fat blasting workouts per week, recipes, grocery lists, live coaching and tons of tools to get and keep you commited…

You get COOL UNANNOUNCED BONUSES like this:
(my top selling 15 page eBook)

 

 

 

 

 

 

 

 

 

 

 

$1 Trial for 1 week is about to be pulled down!  

—> REGISTER HERE for a buck.

 

 

 

 

Virtual Training Club $1

Our most comprehensive at home fitness and weight loss program to date!

GET our 14 day Trial for 1 BUCK!

 

Wicked Wednesday Workout (FREE DOWNLOAD)

Oh yes, it’s Wednesday. If you are in any of my boot camps in Long Island or NYC, you know that it means today is WICKED WEDNESDAY! (We theme our workouts becuase, well, it’s just more fun that way!)

Since I’m in a great mood today, I thought I would share today’s workout with the masses. 

This workout is a sample of just some of the kick ass content you will receive as part of the new SHW Virtual Training Club.  It is a way to slim down all on “your time” in your home, gym, or outdoors. (No 5:30am boot camp required:)

So get your copy of today’s workout, and look out for a super secret email on Friday about how to get into the rapid fat loss club for only a buck ($1).

DOWNLOAD HERE —–> Wicked Wednesday Workout

Enjoy the workout girls!  Try to undo some of that damage from the Halloween candy. Read this article I just wrote about Halloween and how to cheat on your diet (to lose weight.)

Your Fun Fanatical Fitness Expert ,

Laura Miranda MSPT, CSCS
www.StrongHealthyWoman.com
646.454.0777

Cheating to Get Skinny (free plan)

Hey girls! Laura Miranda here. Happy Halloween-Hangover-Tuesday!!

Halloween yesterday got me thinking about fitness as I saw all of the little kiddies going up and down the block in search of CANDY!

I know, what the hell does Halloween have to do with fitness?

All of the experts on TV yesterday were doing special segments on how to limit the impact the sugary treats can have on your children (read: you AND your children, or just YOU.)

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It is suggested that kids are better off indulging in a few of their favorite treats on Halloween day, even some proposed that they eat as much as their little bodies can handle! The catch? Only allow this indulgence to happen for that 1 (one) planned day and to not allow it to go on every day for weeks or even months after Halloween.

How this applies to you: I want you to use this “1 day Halloween indulgence” idea in your strong and healthy routine. Mentally, it’s hard to stick with steamed broccoli, lentils and brown rice every day of your life. Therefore it is necessary to do that great eating while working towards a well planed out “cheat meal or activity” that is a reward for consistent positive habits.

Plan for it, eat it, enjoy every last bite…then get up the next day and get back on your healthy schedule!

Sound simple? It really is.

DOWNLOAD YOUR FREE:  Cheat Reward Agenda

The alternative? Come home exhausted and mentally fried from work. Instead of making the right decisions you act out of frustration and “feed your pain” with cheesy, doughy, fried take out. As you finish you feel horrible about yourself because you “had no will power, screwed up your diet and are a self-fulfilling prophecy..a failure.” Wake up the next day, skip the workout and feel like whats the use in eating healthy and sticking to the plan when you already screwed up so major last night?!

This is what happens when you DON’T 1) set appropriate goals and boundaries for what you want out of the week, 2) do the work that’s a little uncomfortable, 3) plan a Reward.

DOWNLOAD YOUR FREE:  Cheat Reward Agenda

Start “flexing the muscles” of planning, taking massive action, rewarding, reflecting…planning, taking massive action, rewarding, reflecting…etc

Look out for a cool workout comming up tomorrow on the blog!
Laura Miranda MSPT, CSCS!
www.StrongHealthyWoman.com

6 Minute Hurricane Workout

Laura Miranda’s Storm Survival Guide:

The 6 Minute Hurricane Irene Workout!

Just because Irene will have you stuck inside all weekend that’s NO EXCUSE to skip a workout!  Consistency separates the short term diet/exercisers from YOU: the hard core, long term, “lifer!”

If you find yourself going stir crazy having consumed more episodes of The Office than you can handle, why not push the couch aside and get your sweat on!

RESULTS are a positive consequence of CONSISTENCY.

6 Minute HURRICANE IRENE Workout :

45 Seconds of Each (do as many reps as you can with good form),
15 Second Rest In between. Ready…GO!

1) Spider Crawl (in pushup position walk 4 steps right, 4 steps left)
2) Pushups

3) Step Ups
4) Lunge Jumps

5) Diagonal Mountain Climbers
6) Plank On Hands

Repeat 1 or 2 times through and you are done! Go ALL OUT on these exercises! You will be out of breath, sweating and spent all in the comfort of your own home!! If you want to “kick it up a notch”, then run 2 flights of stairs in between each grouping of exercises!

This type of workout is what we do in our fat loss boot camp workouts in NYC and Long Island. Don’t live in the area? Get your custom “Boot Camp TO-GO” kit for daily at home workouts like this one plus equipment!

BE SAFE this weekend!

Laura Miranda MSPT, CSCS
www.StrongHealthyWoman.com
646.454.0777

Breakfast Ideas for Fat Loss

Simply put, breakfast eaters weigh less than breakfast skippers.

Think a Venti coffee that holds you over until noon is the path to a sustainable HOT BODY? Think again.

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A boot camper Sarah A. in my Battery Park location emailed me asking what would be the best breakfast to eat in order to maximize her results from our intense boot camp workouts.

You’ll want to pair a protein with a carb and the good news is that it’s much easier than you think. But BEWARE: All breakfast foods are NOT created equal.

Here are 5 breakfast ideas that will set you up for success for the rest of the day:

1) 1/2 Cup of Oatmeal/Oat Bran. This by itself does have a lil protein but good things to add on top to add extra protein are: Sliced nuts and seeds. Use variety there too! What I suggest (and do myself) is to get a bunch of different seeds/nuts/raisins from the store. When you get home, pack them into 1 container so that you have an awesome healthy trail mix available at all times as a quick topping. Just sprinkle a lil over your oatmeal and you are good to go!

Seed examples: unsalted, no oil added – sunflower, pumpkin, flax.
Nut examples: unsalted, no oil added – cashews, almonds, peanut, Brazil, walnuts etc
For a tiny bit of sweetness, add raisins – black, and yellow or other fruit on top.

Switch up the oatmeal occasionally for oat bran. You will usually find this in the oatmeal isle. Oat bran is yummy and has the same consistency as oatmeal.

2) Add almond milk, soy milk or hemp milk instead of just plain water to the oatmeal/oat bran. If it’s your 1st go at these types of non-dairy milks, opt for the sweetened variety. Then , wean down to unsweetened. These milks add tons of great protein for the body. (If you eat dairy, add plain old skim cows milk.)

3) Nut butter (no salt or sugar added) on 100% whole grain sprouted bread. I recommend Ezekiel Low Sodium bread found in the freezer section at most stores. Because not all “whole grain” bread is created equal, you must READ INGREDIENT LABELS. Bread should have about 4 ingredients max and DOES NOT contain sugar or more salt than 50 mg of salt per piece.

4) Whey protein powder blended with ice and fruit. You can add soy milk or skim cows milk or b) 0% greek yogurt or any of the above milks for more protein. If you are adding the milk instead of water, you can eliminate the protein powder all together (real food source is better anyway.) This smoothie takes only about 2 minutes to make btw.

5) 2 egg whites on 1 piece of 100% whole grain sported bread or in a small wrap. Be vvvvery careful when choosing wraps. They must only be the size of your hand and must be whole wheat with NO sugar in the ingredients. READ those labels!! Add extra “good fat” (IE non artery clogging fat) by adding a slice of avocado OR/AND more protein by adding lentils or beans.

This is all stuff that you WILL NOT be able to find at your local bodega on your rush to work or to drop the kids at school. All it takes is just a lil shopping in advance and 2-4 minutes of prep time right after boot camp or your morning workout. (Save yourself a headache and be as efficient as possible: keep all of this stuff stocked in your house at all times as none of it can perish except maybe the milks and eggs.)

Please feel free to add any piece of fruit to any and all of the above suggestions as some serving sizes are smaller than others and might require additional sources of good quality calories to make you feel full.

VARIETY IS THE KEY. Eating the same meal every day for breakfast can and will lead to boredom and will result in falling off track. Switch things up and always be on the look out for new and healthy items to incorporate into your meals. Variety will keep you interested in healthy eating for the long haul.

Good luck with this girls! If you have quick and easy breakfast ideas, please leave them below in the comments section! Have a STRONG and HEALTHY day!

Laura Miranda MSPT, CSCS
www.StrongHealthyWoman.com
646.454.0777

The Park As Your Gym (video)

5 Minute ANYWHERE Workout

I was away in the Hamptons this past weekend and instead of skipping my daily workout, I figured out a way to stick with the plan.

In this video, find out how to ROCK that summer body whether you are on vacation, away for work or just sick of the being inside the 4 walls of the gym (booo!)

Leave me a comment of below this box with your fav workouts to do in the park.

BE INSPIRED to kick some serious butt by using just what is available in any park or any open space for that matter. I have been using these types of workouts in Strong Healthy Woman outdoor boot camp for the past 6 years and  I can to attest that the benefits are not to be matched in any gym, studio, or class.

Like most people in the NYC area, you spend most of your day indoors. You start in a cramped apartment, commute in a tiny car or packed subway, then finish off the rest of the day in a dank tiny air conditioned office.

GET OUTSIDE and use what mother nature and the nice people in the parks department have provided for us!