healthy

HEALTH HACK | SLOW COOK FOR ME

Want an easy, low-maintainence meal full of bold flavors and a warm sense of comfort? Time to bust out your handy-dandy slow cooker! The slow cooker is the perfect versatile instrument to concoct hearty, fall-inspired meals without devoting long hours in the kitchen. You only need to pop the ingredients in the pot, forget about it, and then reap the fruits of your (minimal) labor after you've enjoyed your day. Cook in big quantities and you can meal-prep for the week or effectively serve big dinner parties (where you will be lauded for your cooking prowess). Either way, you will relish in the victory of a delicious, healthy meal with almost no effort. Check out these 5 scrumptious fall recipes to try with your slow cooker:


1. Slow Cooker Chicken, Sweet Potato, and Kale Stew. See recipe here.

2.Cider Pork Stew. See recipe here

3. Slow Cooker Balsamic Chicken. See recipe here

4. Vegan Lentil Chili. See recipe here.

5. Slow Cooker Minestrone. See recipe here

HEALTH HACK | JUICE ME UP

Juicing is a great way to supplement your diet--if you haven't gotten into this yet, do yourself a favor and start now! By juicing your vegetables and fruit, you can pack an abundance of nutrients and flavor...in one single drink. Now not all juices are made equal, so here are 5 surefire delicious recipes for you to try out:

1.  Beet, Carrot, Apple Juice.  See recipe  here . 

1. Beet, Carrot, Apple Juice. See recipe here

2;  Beet and Berry Juice . See recipe  here.

2; Beet and Berry Juice. See recipe here.

3.  Belly Buster Green Juice . See recipe  here .

3. Belly Buster Green Juice. See recipe here.

4.  Tomato Vegetable Juice.  See recipe  here . 

4. Tomato Vegetable Juice. See recipe here

5.  Strawberry Cucumber Juice . See recipe  here.  

5. Strawberry Cucumber Juice. See recipe here. 

HEALTH HACK | BEAT THE BLOAT

It can be incredibly frustrating to constantly feel bloated, have relentless hiccups, or suffer heartburn due to improper indigestion. Your digestive system works hard every day to break down the food you eat, but sometimes (for some more often than others) the inner workings of your body does not run as smoothly as you would like. To proactively avoid problems and maintain optimal digestive healthy (say goodbye to gas), fuel up with these 5 foods that will be kind to your belly and facilitate good digestion:
 

1.  Yogurt

1. Yogurt

2.  Ginger

2. Ginger

3.  Wild Alaskan Salmon

3. Wild Alaskan Salmon

4.  Papaya

4. Papaya

5. Zucchini

5. Zucchini

HEALTH HACK | EAT WELL, EAT CHEAP

There is a common fallacy that eating healthy is very expensive. While eating healthy can be expensive, one does not definitively lead to the other. Even on a budget, it is possible to cook a nutritious and delicious meal. With a little bit of research and mindful application, eating healthy can actually save you money! Next time you have trouble figuring out a healthy meal option and are strapped on cash, try one of these easy, budget-friendly recipes:

1.  Lemon and Herb Roast Chicken and Vegetables . See recipe  here.

1. Lemon and Herb Roast Chicken and Vegetables. See recipe here.

2. Creamy Cajun Chicken Pasta. See recipe here.

2. Creamy Cajun Chicken Pasta. See recipe here.

3.  Kale & White Bean Potpie with Chive Biscuits.  See recipe  here .

3. Kale & White Bean Potpie with Chive Biscuits. See recipe here.

4.  Vegetarian Tortilla Casserole.  See recipe  here .

4. Vegetarian Tortilla Casserole. See recipe here.

5.  Vegetable & Tuna Pasta Salad.  See recipe  here .

5. Vegetable & Tuna Pasta Salad. See recipe here.

HEALTH HACK | LUNCHES (BACK-TO-SCHOOL EDITION)

Summer is coming to a close and that means it's back-to-school season! As people gear up for the beginning of yet another school-year, there are many things to consider when preparing for a successful quarter (or semester). One thing that might not come to mind immediately (but is still so important) is keeping healthy! Long nights of studying and grueling class schedules may take a toll on your body so it is imperative to be smart about what you eat during the day--especially if you are trekking around campus from morning to night. To ensure you maintain a healthy diet amidst all the school chaos, here are 5 easy recipes for healthy lunches on-the-go:

1.  Lebanese Lemon Parsley Bean Salad.  See recipe  here .

1. Lebanese Lemon Parsley Bean Salad. See recipe here.

2.  Chicken Club Wraps . See recipe  here .

2. Chicken Club Wraps. See recipe here.

3.  Veggie Fried Rice . See recipe  here .

3. Veggie Fried Rice. See recipe here.

4.  Smoked Turkey & Farro Salad.  See recipe  here .

4. Smoked Turkey & Farro Salad. See recipe here.

5.  Fajita Quesadillas . See recipe  here .

5. Fajita Quesadillas. See recipe here.

HEALTH HACK | GREEN SMOOTHIES

If you are not a fan of eating vegetables, then making sure you are satisfying the daily dose of veggies may be a constant struggle. A great solution to this is blending them all up into a tasty, nutritious concoction! But just because a recipe is labeled "smoothie" or "green" does not make it healthy. We've done the dirty work for you and sifted through heaps of recipes to find 5 nutritious and delicious green smoothies for you to try! 

1.  Broccolicious . See recipe  here .

1. Broccolicious. See recipe here.

2.  Energy Boosting Morning Green Smoothie . See recipe  here .

2. Energy Boosting Morning Green Smoothie. See recipe here.

3.  Green Goddess Smoothie . See recipe  here .

3. Green Goddess Smoothie. See recipe here.

4.  The Best Green Smoothie Ever.  See recipe  here .

4. The Best Green Smoothie Ever. See recipe here.

5.  The Green Thing Smoothie . See recipe  here .

5. The Green Thing Smoothie. See recipe here.

HEALTH HACK | JULY 4 DESSERTS

Happy (almost) Independence Day! Many things come to mind when you think about July 4th: fireworks, barbecues, pool parties, red-white-and-blue, patriotism, and most importantly...dessert! Allow me to contribute to your celebrations with these 5 healthy, July 4th-themed desserts to try out this holiday: 

1.  Fresh berries with maple cream . See recipe  here .

1. Fresh berries with maple cream. See recipe here.

2. Paleo  Caveman Chocolate Cupcakes . See recipe  here .

2. Paleo Caveman Chocolate Cupcakes. See recipe here.

3.  Red, White, and Blueberry Ice Cream Pie . See recipe  here .

3. Red, White, and Blueberry Ice Cream Pie. See recipe here.

4.  Red, White, and Blueberry Vegan Cheesecake . See recipe  here .

4. Red, White, and Blueberry Vegan Cheesecake. See recipe here.

5.  Fruit and Yogurt Parfait . See recipe  here .

5. Fruit and Yogurt Parfait. See recipe here.

HEALTH HACKS | SUMMER POPSICLES

This summer, skip the store-bought, sugar-packed popsicles and opt for the healthier, homemade ice pops instead! They are incredibly easy to make and aren't filled with artificial colors and preservatives. Making these refreshing pops can be a fun, DIY activity and the results are definitely treats from the heat. Try these 5 DIY popsicle recipes:

1.  Strawberry Mango Chia Popsicles Recipe.   See recipe here.

1. Strawberry Mango Chia Popsicles Recipe. See recipe here.

2.  Berry Pops .  See recipe here .

2. Berry Pops. See recipe here.

3.  Ginger Peach Popsicles.   See recipe here.

3. Ginger Peach Popsicles. See recipe here.

4.  Cherry Lime Popsicles with Honey .  See recipe here.

4. Cherry Lime Popsicles with Honey. See recipe here.

5.  Pineapple Lemonade Popsicles with Blueberry .  See recipe here .

5. Pineapple Lemonade Popsicles with Blueberry. See recipe here.

HEALTH HACKS | DETOX WATER

One of the best allies you can have to help facilitate weight loss and maintain a healthy diet is... water! Sure, there many diet hacks and fitness tips out there, but water is the purest natural companion that will rev your metabolism, boost your immune system and promote weight loss. Fuse water and fruits to create a detox water that energizes, combats bloating and keeps you hydrated throughout the day--try 5 of these refreshing combinations below:

1.  Grapefruit and Rosemary Water .  See recipe here ..

1. Grapefruit and Rosemary Water. See recipe here..

2.  Springtime Strawberry Spa Water .  See recipe here .

2. Springtime Strawberry Spa Water. See recipe here.

3.  Citrus Detox Water .  See recipe here .

3. Citrus Detox Water. See recipe here.

4.  Autumn Infused Water .  See recipe here .

4. Autumn Infused Water. See recipe here.

5.  Lemon Ginger Water.   See recipe here .

5. Lemon Ginger Water. See recipe here.

HEALTH HACKS | COOKIES FOR YOUR CONSCIENCE

For those you with a sweet tooth and a healthy conscience, eating dessert may cause you occasional emotional turmoil. The combination of butter, granulated sugar, milk chocolate and all-purpose flour may make your mouth water, but may also make your mind weep as you consider the considerable calorie intake. But fear not--low calorie, low fat desserts do exist and yes, they are tasty as well! Try out these cookie recipes the next time you are craving something sweet:

1.  Banana Oatmeal Chocolate Chip Cookies.  See recipe  here .

1. Banana Oatmeal Chocolate Chip Cookies. See recipe here.

2.  Cherry Almond Chocolate Chunk Cookies.  See recipe  here .

2. Cherry Almond Chocolate Chunk Cookies. See recipe here.

3.  Mocha Cookies . See recipe  here .

3. Mocha Cookies. See recipe here.

4.  Almond Lemon Macaroons . See recipe  here .

4. Almond Lemon Macaroons. See recipe here.

5.  Cinnamon Roll Oatmeal Cookies.  See recipe  here .

5. Cinnamon Roll Oatmeal Cookies. See recipe here.

HEALTH HACKS | MORE SPRING SALADS

Spring season brings blooming flowers, lasting sunshine, serene skies and bright springtime recipes. We love salads all times of the year, but there is something so fresh and beautiful about a spring salad that it just lightens your day. Try out these 5 healthy spring salad recipes (and Gina Mehta's from last week's blog here) this season:

1.  Spring Greens with Quick Pickled Vegetables.  See recipe  here .

1. Spring Greens with Quick Pickled Vegetables. See recipe here.

2.  Spring Salad with Fennel and Orange.  See recipe  here .

2. Spring Salad with Fennel and Orange. See recipe here.

3.  Strawberry-Rhubarb Salad with Mint and Hazelnuts.  See recipe  here .

3. Strawberry-Rhubarb Salad with Mint and Hazelnuts. See recipe here.

4.  Roasted Beet and Dandelion Greens Salad.  See recipe  here .

4. Roasted Beet and Dandelion Greens Salad. See recipe here.

5.  Shrimp and Snap Pea Salad with Ginger . See recipe  here .

5. Shrimp and Snap Pea Salad with Ginger. See recipe here.

HEALTH HACKS | Tips for Dining Out

Eating healthy and eating out do not usually go hand in hand. When you dine out, you are more likely to encounter unhealthy food (what with the ubiquitous fast-food restaurants on every corner and devilishly persuasive dessert menus in most restaurants).  But just because you are watching your diet and effecting a healthy lifestyle does not mean you should not head out to eat! Though preparing your own food can ensure a nutritious meal, there are tips you can follow to make dining out a healthier experience. Try out these 5 on your next meal out:

1. Drink water throughout the meal.

1. Drink water throughout the meal.

2. Order salad before anything else.

2. Order salad before anything else.

3. Skip the bread basket.

3. Skip the bread basket.

4. Opt for the fish option for your entree.

4. Opt for the fish option for your entree.

5. Box up half your entree.

5. Box up half your entree.

HEALTH HACKS | Acai Bowls

Acai bowls have been a hot health trend not only because they are nutritious nosh, but because they are incredibly photogenic (please refer to the countless Instagram features upon searching #acaibowl). On a warm day, it is the best light and refreshing snack--on all other days, it is a fun and tasty treat! If you haven't already, try out these 5 acai bowl recipes below. They are almost too pretty to eat...almost.

1.  Dragonfruit Acai . Recipe  here .

1. Dragonfruit Acai. Recipe here.

2.  Banana Cacao Avocado Acai Bowl . Recipe  here .

2. Banana Cacao Avocado Acai Bowl. Recipe here.

3.  Autumn Acai Bowl . Recipe  here .

3. Autumn Acai Bowl. Recipe here.

4.  Purple Love Acai Bowl.  Recipe  here .

4. Purple Love Acai Bowl. Recipe here.

5.  Mango Acai Smoothie Bowl . Recipe  here .

5. Mango Acai Smoothie Bowl. Recipe here.

HEALTH HACKS | Snack Attack

A key strategy to healthy eating is healthy snacking. For many, the word "snacking" probably mentally triggers unpleasant self-images of inhaling chips, devouring cookies, etc. Actually, snacking can facilitate an extremely healthy lifestyle if done correctly and in moderation! Your body needs nutrition throughout the day--during the lulls between breakfast and lunch, lunch and dinner, snacking offers a savvy solution to a peckish stomach. So, instead of grabbing a cookie, you should commit to a healthy (and tasty) snack that will satisfy you until your next meal and appease your conscience. See examples of some healthy snack options below (all under 200 calories!): 

1. Low-fat Greek yogurt topped with granola and nuts

1. Low-fat Greek yogurt topped with granola and nuts

2. Apple slices dipped in almond butter

2. Apple slices dipped in almond butter

3. Edamame

3. Edamame

4.  Small bowl of plain oatmeal topped with fresh berries

4. Small bowl of plain oatmeal topped with fresh berries

5. Frozen grapes

5. Frozen grapes

HEALTH HACKS | (Sometimes) Healthy Granola Bars

Granola bars are generally known as a healthy diet's best friend--they're quick, easy and nutritious! But alas, do not mistake this as a blanket statement for all granola bars. While all self-advertise as healthy sustenance, many actually consist of more sugar than a delectable dessert and have little fiber content! The granola bar shopping aisle can be a little intimidating at first glance, however you can easily differentiate the good options from the bad options with these checkpoints in mind: low sugar content (preferably less than eight grams of sugar), good source of fiber and protein, and an ingredients list of less than ten items. To make your life a little easier, check out these five granola bars below that are actually nutritious and delicious. 

 

1.  Health Warrior Chia Bar   Calories: 100 Fiber: 4g Protein: 3g Sugar: 5g

1. Health Warrior Chia Bar

Calories: 100
Fiber: 4g
Protein: 3g
Sugar: 5g

2.  KIND Cashew and Ginger Spice   Calories: 200 Fiber: 5g Protein: 6g Sugar: 4g

2. KIND Cashew and Ginger Spice

Calories: 200
Fiber: 5g
Protein: 6g
Sugar: 4g

3.  Annie’s Gluten-Free Oatmeal Cookie Granola Bars   Calories: 110 Fiber: 3g Protein: 1g Sugar: 7g

3. Annie’s Gluten-Free Oatmeal Cookie Granola Bars

Calories: 110
Fiber: 3g
Protein: 1g
Sugar: 7g

4.  Zing Chocolate Coconut Single Bar   Calories: 210  Fiber: 6g Protein: 10g Sugar: 13g

4. Zing Chocolate Coconut Single Bar

Calories: 210
Fiber: 6g
Protein: 10g
Sugar: 13g

5.  22 Days Nutrition Enlightened Pumpkin Seed   Calories: 250 Fiber: 5g Protein: 11g Sugar: 9g

5. 22 Days Nutrition Enlightened Pumpkin Seed

Calories: 250
Fiber: 5g
Protein: 11g
Sugar: 9g

MOTIVATE TRAINER | Holly K

How did you find Lagree Fitness and why does it resonate with you?

When I moved to Los Angeles from Dallas I bounced around ALL of the local studios trying to find the most effective thing! And I mean ALL of them. I was trying to get in shape for my wedding and was also just loving all the different options out here. I'm pretty sure I did every 30 day trial in my area. When I finally got around to trying my first Lagree class - I was so nervous!! I had never been on the machines before and found them pretty intimidating. That first class was such a shock and totally killer to say the least, but I loved the challenge. I knew I had finally found something that was fun, went by quickly, and was going to actually give me results.
 
How would you describe your teaching style? 

Encouraging, but tough! I want everyone to leave feeling accomplished and like they got the MOST out of their time. I also am ALL about working on the core.

reserveage-vanilla-grass-fed-whey-protein-2.jpg

What's your favorite post-workout nosh? 

Protein shakes really speed up your results! I always try to have a protein shake within 30 minutes following a tough class. My favorite “go-to" is Reserveage Vanilla Whey Protein Powder, frozen bananas (they make all the difference!), cacao powder, coconut oil, almonds, and almond milk. Literally tastes like a Wendy’s frosty. If you’re into that kind of thing…it’s pretty awesome!
 
If you were to give one workout tip to your clients, what would it be? 

Be kind to yourself, but stick with it!! Everyone has days where they feel stronger than others, but as long as you keep coming and get yourself to class the results will follow! My mom used to always say, “A year from now you will wish you had started a year ago!"

HEALTH HACKS | Tips to Reduce Stress

Cereza's go to! Magnesium deficiency can express itself as fatigue and low energy; inability to sleep; muscle tension, spasms and cramps; anxiousness and nervousness; headaches; constipation and abnormal heart rhythms.  Adding a magnesium supplement can help correct that balance!

Learn more here

Finish your incomplete tasks!  Lighten your mental load by completing those things you keep "meaning to do."  The less of these you have hanging around, the more you'll be mentally free to focus on current and future tasks.

Get a workout in!  A good sweat is a great way to reduce stress.  It helps to feel better mentally when you feel good physically.  Exercise can also help you sleep better, which in turn will help reduce stress.

xo,

The Motivate Team

FITNESS HACKS | Is your resolution to be healthier in 2016?

With the start of each new year, the feeling of a fresh start is created.  Using the lessons learned in the ended year, we make decisions to make changes!

Resolutions to be healthier are at the top of the lists.  We've all seen the packed gyms in January, but slowly the numbers decline and eventually we're back to the same folks we saw in December.  So what happened to everyone?

Health is not a fad; it is not something we try and decide it isn't for us.  I have made this journey personally many times.  I'm consistent for a few weeks, get busy with other things, don't see instant results, and quit.  When I had my third child, I was unhealthy and didn't have the energy to keep up with the demanding life of having three young children.  My metabolism changed, I wasn't taking time to take care of myself, and I didn't know how to fix it.   When I started receiving "Are you ok?" questions, I knew I needed to make a change.

I didn't play sports in school, didn't dance, and would definitely not categorize myself as athletic.  The gyms were intimidating; I could handle the elliptical, but that was about it.  My cousin had opened a Lagree Fitness studio and I went to try it out.  It was difficult.  I was incredibly weak.  And the soreness!!!!!  But it was fun and I got to hang out with family while I worked out so I stuck with it.  Then the results came.  I noticed my strength improving, I slept better, I had more energy, and I had muscles and shape that I had never seen on my body EVER!  I gained confidence and pride in my strength and hard work. 

This was 9 years ago.  I had made a lifestyle change;  health and fitness are a part of me and my family.  My kids are proud of how strong mama is and impromptu flex-offs are a regular thing around our house.  Yes, I skip days and yes, I ate my weight in cookies over the holidays, but that's life!  It would be impossible to maintain any sort of discipline for an extended period of time if you're miserable and constantly feeling guilty about your choices.  Set aside time to take care of yourself as something you do as part of the regular activities of your life, just like washing your car, getting your nails done, and seeing movies in the theater.

That's my story and here's my "before and after."

 

If I can do it, so can you.

 

xo,

Cereza