How to Recover From a Cheat Meal

When women join the Strong Healthy Woman family, we educate endlessly on the importance of progressing into a healthiER lifestyle.

Trying to overhaul everything all at once leads to CRASHING —> then CHEATING!

The goal is to live by the “moderate 80/2o rule” of a healthy living, eating and playing BALANCE. If you plan out your diet well (just like how we show you in the 26 Day Slimdown Challenge starting Monday 9/10) there is no reason why you can’t enjoy a cheat meal once in a while!!

Emphasis on cheat MEAL, not cheat DAY BTW.

The most current research out there is showing that those who PLAN TO EAT a cheat meal each week are more likely to stick to their healthy eating lifestyle, maintain or lose more weight and are HAPPIER about doing it!
Happiness = motivation = CONSISTENCY = RESULTS!

Weight gain kicks in when you consume UNPLANNED cheat meals on too many days in short succession.

So whether you ate a gluttonous meal  that was pre-planned or you found yourself way off-the-wagon shoulder deep in take out, there certainly are tricks of the trade that successfully healthy people employ to help them recover quickly and get right back on track without disastrous consequences!

1) STOP THE POOR CHOICES WITH THAT ONE MEAL
ONE “bad” meal will not cause weight gain. It’s scientifically impossible! Meal after meal, day after day of poor choices certainly will sabotage even your most HARD CORE workouts!  (I.E. you can’t out-train a poor diet!) Stop the “I already ate this, I might as well keep going” rhetoric and get right back into eating healthy at your next meal!

2) HAVE A VEGGIE & PROTEIN ONLY DAY
Flush out the processed carb, high sugar, high fat foods from your system with nutrient dense, GREEN and colorful veggies that act as scrub brushes for your intestines! High fiber is the goal here people! Eating this way helps make up for the excess of bad calories you consumed by creating a positive balance between the 2 days.

3) RESIST “CARDIO-OVERLOAD”
Most people run straight to the elliptical for 60 mins or more to undue the damage.  In terms of efficacy, AFTER BURN and calorie consumption, you will make better use of your workout time by doing resistance training.

4) FOCUS ON PROGRESSING FORWARD
The set back is behind you now. Most people give up too soon because they wrongfully feel all is lost and they are now on the path to gaining all the weight back just from this one minor set back!

Instead, put your energy into figuring out what sent you into binge-mode in the 1st place. Stress? Emotions run a muck? Boredum? Once armed with this knowledge, you can then reduce your chances of cheating again. Left unchecked, the” good-bad, black-white, weight loss-gain” cycle will be inevitable!

Get step by step help, unparalleled motivation & support, hard core boot camp workouts and SO Much more with Strong Healthy Woman’s 26 Day Slimdown Challenge! Hey, it’s just 26 days!

Laura Miranda MSPT, CSCS
http://www.StrongHealthyWoman.com
646.454.0777

26 Day Slimdown Challenge 9/10

 

9/10/12 –10/5/12 Strong Healthy Woman Boot Camp challenges the women of NYC and Long Island to drop the fat…for good!!

9am Tues/Thurs or 5:30am M/W/F in Battery Park City, NYC
5:30am M/W/F in Oceanside Long Island!

GET ALL DETAILS HERE! HURRY WE START MONDAY!

 

 

How Atheletes Use The Foam Roller

The 6 WORST WORDS any doctor can say to you: “You have to stop working out.”

I’ve seen it so many times – small muscle aches and occasional joint pains when ignored can fester and blow up into HUGE injures that sideline you from MONTHS of favorite workout routine!

Injury –> no exercise –> weight gain —> decreased motivation –> HELL!

That’s why just filmed this quick video to show you the BEST and easiest way to stay pain-free AND to help eliminate pain once it starts (knee, lower back, hip.) It’s my friend, and yours, the foam roller.

If you want to consider yourself an even half-way serious athlete, you need to be doing this after each workout!

9am Battery Park NYC BOOT CAMP starts 9/11!
Tues/Thurs 9/11 – 10/4  9-10am!

The contest is still on! Win a FREE MONTH in boot camp for you and a friend!

9am Battery Park Boot Camp is BACK

We are officially relaunching our 9am boot camp in Battery Park, NYC!

Starting Tuesday 9/11!

Class is Tues/Thurs 9-10am in Battery Park NYC.
We are also starting it off with a BANG     >>>>>an end of summer Downtown Slimdown Contest! (more details to come)

Sign up here:

Workouts for Pregnant Moms

Women in Battery Park NYC’s Strong healthy Woman BOOT CAMP have defied the common misconception… that you can’t work out and stay in shape while you are pregnant!

UPDATE: New recommendations from the American College of Obstetricians and Gynecologists allow a pregnant woman to do moderate, strenuous exercise as long as she could hold a conversation!

Check out my hard-core soon to be mom in NYC BOOT CAMP at almost 8 months pregnant!

ARM and Ab Workout On The Swings

It’s time that I showed you how to get a SERIOUS workout for your arms and core…on a swing set.

I am already out of breath just demonstrating a few reps!

This is a serious core and arm workout that you can use tonight on any swing set, my fierce women warriors.

You don’t need fancy schmancey equipment, heck, you don’t even need a gym!

BEST WAY TO GET CUT ARMS: In order to SEE a change in the way your muscles look, you MUST constantly provide a different type of challenge that your body is not expecting.

I.E. change it up, or stay right where you are.

WHY USE THE SWINGS YOU ASK?
1) It’s fun. Who doesn’t like to have fun.
2) You’ll really look like you know what you are doing if you do this workout. (Tell ’em Laura Miranda sent ya’.)
3) Its FREE and natural and outdoorsey; body weight only workouts rock!

These “Fun Friday Workouts”, as I call them in my boot camps, are a break form the norm. Get your butt out of the gym becuase it’s still summer and there is STILL time to get those arms in shape woman!

How to get Ferocious Fitness Motivation (VIDEO))

YOUR Mindset Motivation Makeover

BREAKING NEWS: I have cracked the code on how to lose weight, increse your performance and do it consistently.

You’ll have to watch the vid to see my 2 step plan to BREAK THROUGH what is holding you back! (BTW – this plan works for not only weight loss and performance training but in your career and relationships too! That’s DEEP bro!)

NYC (BATTERY PARK)  BOOT CAMP
LONG ISLAND (OCEANSIDE) BOOT CAMP
Starts Monday 8/6! Register NOW!

Don’t be a stranger! Connect with my Fan Page on FACEBOOK >>>

Laura Miranda MSPT, CSCS
http://www.StrongHealthyWoman.com
646.454.0777

Stop the Food Chatter (via Bethenny Frankel)

I love Bethenny Frankel (and not just becuase of her yummy “Skinny Girl” line of drinks. The other day on her new self titled show “Bethenny”,  talked about what she calls Food Chatter.

Food Chatter is the incessant internal dialogue like “I am good if I eat this. I’m bad b/c I cheated with that. My thighs are so fat etc.” She shared how she gained control of her obsessive dieting thought patterns by 1st recognizing them and then ending this self- sabotaging and “hypervigilant” behavior. “It was keeping me miserable and preventing me from making healthy happy choices for myself.”
(Photo by Christopher Polk/Getty Images)

SHOCKING FACT: If your day is consumed with Food Chatter (or Mind Chatter as I have dubbed it,) often the root cause of your behavior has little to do with “food” (or the thing you are obsessing about) but everything to do with your MINDSET and how you feel about yourself.

As my good buddy Vasavi Kumar (certified life coach) often reminds me with her wisdom,  “whenever you notice that your thoughts are repeating over and over it is red flag for self hate & self sabotage.”

I’ve talked Vasavi into holding a live training call tonight so she can shed some light on how to break through your garbage and get to that next level we are all striving to achieve!

MY BIGGEST BEEF with many diets plans and fitness programs out there is that they usually skip the MINDSET component all together.  Eating your brocholli and doing your pushups is 100% necessary. However, that stuff is only about 50% of what is going to keep you motivated to make visible & tangible changes that get you to YOUR NEXT LEVEL!!

How you feel about your self (self image)  is not tied to the number on the scale.

Energy spent on changing your INTERNAL DIALOGUE will net your big results, release the strict control, and free you from the chains of STUCK-NESS!

When ever you are consumed by what you SHOULD be doing (exercise, eating etc), PERFECTIONISM, black or white thinking and anxiety ridden projections…you are missing this very moment, otherwise known as The NOW.

What’s happening right “now?” EVERYTHING.

Acceptance of yourself is happening right now.
Understanding cause and effect of your actions…is happening right now.
Clear thinking uninhibited by anxiety…is happening right now.

SEE YOU GUYS ON THE CALL TONIGHT:

BREAK THROUGH TO YOUR NEXT LEVEL
How to Put Down The Sh*$ That’s Holding You Back
in Your Fitness, Career & Life success!

Stay Strong & Healthy!

Laura Miranda MSPT, CSCS
http://www.StrongHealthyWoman.com
646.454.0777

Training Call with Life Coach Vasavi Kumar 7/17

BREAK THROUGH TO YOUR NEXT LEVEL
How to Put Down The Sh*$ That’s Holding You Back in Fitness, Career & Life success!

LIVE teleconference with BODY Transformation Expert, LAURA MIRANDA AND my acclaimed guest…Life and Transformation Coach, VASAVI KUMAR!!

Nothing will be held back! We won’t be sugar coating this!

FREE to the 1st 30 to register!

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WHAT’S GOING TO HAPPEN ON THIS COACHING CALL:

Vasavi will help you get UNSTUCK and discover the fundamental things holding you back from weight loss, fitness, and life success!

She’ll introduce new ways of thinking and processing your day to day life instead of telling you what you should be doing or what you’re doing wrong (because you kind of know that part already anyway.)

Learn to use basic daily action steps that foster easy accountability and tangible progress!

AND SO MUCH MORE!!!!

READ JUST HOW this Teleconference wiht Vasavi Kumar and Laura Miranda can change you…. http://www.stronghealthywoman.com/live-coaching-calls/

SATURDAY NYC BOOT CAMP WOROKOUT

SECURE YOUR SPOT NOW!  I am capping the class at 25 Strong Healthy Women so don’t wait to sign up!!!

8-9am in Battery Park, NYC

All fitness levels are welcome, just come ready to WORRRRK!!

WHEN: Saturday 7/14, 2012 8-9am
WHAT: Burn up to 800 calories with a total body workout that will have you grunting, laughing & sweating all at the same time!
WHY: KICK start your weekend on a high note with NO REGRETS!
WHO: All fitness levels are welcome! Just come ready to WORRRK (and have Funnnn!) Bring someone or come alone!
HOW MUCH: Just $33! Secure your spot!
WHERE: Battery Park, NYC on the basketball courts on River Terrace.

Dynamic Warm Up for Runners (video)

(Because you train like an athlete, you need to warm up like one too!)

Being in the fitness industry as long as I have, I can tell you that I have witnessed it ALL!

From “Shake weight” to “diet in a bottle” to now “fitness bread.”  I swear to god I took a pic of this last night in the grocery store!

But beyond all of those crimes of humanity, the one that KILLS me most often is what I see crappy trainers out there in gyms and boot camps making their clients STRETCH 1st thing BEFORE the workout.

Seriously???!?! This old school, very dangerous and plain ole crappy fitness ‘ish keeps me up at night!

So listen up trainers and fitness junkies alike: the newest performance based science out there is on Dynamic Stretching.

SO WHAT IS DYNAMIC STRETCHING ……HOW can it make you run FASTER, STRONGER & keep you  INJURY FREE?  WATCH>>>

And DON’T let me EVER see you static stretching cold before a workout AGAIN!

BOOT CAMP BEGINS MONDAY NYC & LONG ISLAND >>> GET IN!

Laura Miranda MSPT, CSCS
Miranda Fitness Concepts, INC
http://www.StrongHealthyWoman.com
646.454.0777

Finding the Time to Exercise

WHERE: Outdoors in Battery Park, NYC or Oceanside, Long Island

WHEN: 5:30-6:30am M/W/F, 1 Month, 12 Results-Only Workouts

WHAT: Crazy motivation along side empowered STRONG women, complete nutrition & lifestyle OVERHAUL, a 24 hour accountability and consistency BLUEPRINT, all serving up rapid RESULTS to finally shut down the self sabotage and pick up SUCCESSSSS!!!

WHO: All levels of women that want to permanently CHANGE your body, who are looking for a routine and TEAM to hold you accountable to COMMITMENT, & a ridiculously FUN and POWERFUL way to get your arms/abs/thighs looking HOTTTT!

WHY: To BE the change you want to see in YOURSELF. Focus on who you want to be, say it often enough, and your current reality will begin to manifest what you repeatedly THINK, SAY, & DO!

Laura Miranda MSPT, CSCS
Miranda Fitness Concepts, INC
http://www.StrongHealthyWoman.com
646.454.0777