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Do I have tennis elbow?

Posted by Wendy Lucas on January 6, 2017 at 11:40 PM Comments comments (0)

Hi there,

My name is John and I work as a physical therapist in Auckland, New Zealand I recently created www.tennis-elbow-cure.com to help you overcome this painful condition. I was so impressed with this blog that I had to share an infographic that I had made which will help you identify if you have this condition.

I hope it helps!



Purium Core 3

Posted by Wendy Lucas on March 28, 2016 at 12:10 PM Comments comments (0)

PURIUM CORE3  

USE MY CODE:

FITWITHWENDY TO GET $50 WHEN YOU ORDER AT MYPURIUMGIFT.COM





  • PROTEIN TO BUILD MUSCLES
  • FRUITS FOR REPAIRING OXIDATIVE DAMAGE
  • VEGETABLES FOR FUELING CELLS
  • PURIUM CORE 3 
  • GET FIT, LOSE WEIGHT, GET HEALTHY, PERSONAL TRAINING IRVINE


Meal Prep (Vegetarian, Gluten Free) 1678 Calories

Posted by Wendy Lucas on March 27, 2016 at 7:50 PM Comments comments (0)
Meal Prep! Vegetarian, Gluten Free, 1678 calories




Breakfast
1/3 cup gluten free granola loaded fruit and nut (Trader Joe's)
Trader joe's organic low fat vanilla bean yogurt 6 oz
2 eggs (cook how you like)
2 squares 85% dark chocolate
You could move the dark chocolate to later in the morning or move it to lunch or after dinner if you prefer. Totally up to you and what works with your needs.
596 cals, 55 carbs, 32 fat, 22 protein

Lunch
1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
1 tablespoon coconut oil
532 cals, 78 carbs, 17 fat, 16 prot

Snack
2 whole carrots
1 cup blueberries
1 cup chamomile or green tea or black coffee (not pictured)
135 cals, 33 carbs, 1 fat, 2 prot

Dinner
1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
415 cals, 78 carbs, 3 fat, 16 prot

daily totals: 1678 cals, 244 carbs, 52 fat, 57 prot


 




Lower Body Circuit Workout (5 Exercises) BOOTY!

Posted by Wendy Lucas on November 24, 2015 at 5:50 PM Comments comments (0)
Lower Body Circuit Workout (5 Exercises)






Upper Body Workout Circuit (5 exercises)

Posted by Wendy Lucas on November 23, 2015 at 6:35 PM Comments comments (0)
Upper Body Workout Circuit





Power Shake (green super foods) Energy, Performance and Strength, natural pre-workout

Posted by Wendy Lucas on September 24, 2015 at 6:05 PM Comments comments (0)
PURIUM POWER SHAKE

-  Burn fat, build muscle, increase energy and endurance. It`s the perfect workout food!

-  May increase energy, endurance, and strength

-  Supports healthy blood glucose levels

-  Can help curb cravings and appetite

-  Contains ingredients rich in vitamins and other nutrients to support total nutrition



HOW TO USE: Mix 2 full scoops with 20 ounces of ice cold water and drink before my workout (about 20-30 minutes before). During is fine too.

It helps increase my endurance and strength so I can not only lift more weight, but I can also do more reps and sets! 

HOW TO ORDER: Order yours online at HTTP://WWW.MYPURIUMGIFT.COM" target="_blank">mypuriumgift.com and get $50 off with my Gift Card Code : FITWITHWENDY

apple-berry flavor is my favorite!

Ingredients:

Rice Bran Solubles, Organically Grown Activated Barley, Organic Carrot Juice Powder, Organic Spirulina, Organic Wheat Grass Juice Powder, Organic Oat Grass Juice Powder, Organic Alfalfa Leaf Juice Powder, Organic Raspberry Flavor, Organic Apple Flavor, Lo Han Guo.







Personal Training in Irvine! Be Held Accountable and Reach your Goals!

Posted by Wendy Lucas on August 5, 2015 at 3:40 PM Comments comments (0)
SQUAT DAY!!!! COME TRAIN WITH ME IN IRVINE =)

BOOK YOUR APPOINTMENT ONLINE THROUGH SCHEDULISTA HERE:


Make Your Metabolism Soar in the Morning With These 5 Tricks

Posted by Wendy Lucas on December 11, 2014 at 2:20 AM Comments comments (0)

Make Your Metabolism Soar in the Morning With These 5 Tricks

Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn.

 

 

1.) Exercise: That dawn workout doesn't just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other time of the day. Studies have shown that people who exercise in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.

2.) Add intensity: Good news for the time-strapped: a recent study found that a simple, intense 2.5-minute burst of exercise can lead to an increased afterburn all day — up to 200 calories' worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast.

3.) Don't delay breakfast: Don't skip breakfast just because your day is hectic; eating in the morning helps keep your body at its metabolism-boosting best. Eat a filling breakfast soon after you wake up so your body will be ready to burn energy; try these make-ahead healthy breakfast ideas for grab-and-go mornings.

4.) Muscle up: Overdoing it may still have you upping your cardio, but don't forget to add strength training to your routine as well to build more calorie-burning muscle. Start your day off with this 10-minute muscle-building workout to increase your metabolism and help you look your best this Summer.

5.) Midmorning snack: Snacking is a good strategy for maintaining weight, but make sure you choose ones that are filling and healthy. Choose ones that have fat-burning properties for an extra boost for your metabolism. Pear and cinnamon are a tasty way to burn fat; check out more metabolism-boosting foods here!


article by Leta Shy on popsugar.com

8 Healthy Habits to Adopt Now

Posted by Wendy Lucas on December 11, 2014 at 2:15 AM Comments comments (0)

8 Healthy Habits to Adopt Now

Eating healthy does not have to be difficult. In fact, if you develop a routine of adopting positive healthy practices, which you engage in regularly, eating healthfully can become second nature. Consider brushing your teeth. Most of us regularly brush our teeth so the practice has become easy to sustain on a regular basis. That is the goal of developing healthy eating habits. I teach clients to engage in a few practices regularly until they become second nature, and it feels unnatural not to do them.

 

As most of you know, I am not a fan of diets. The reason is that we follow a certain diet for a while, and then we fall off the wagon as we are unable to sustain it, and so often, end up discouraged. Better to adopt a healthy lifestyle you can sustain for the long haul.

 

One key, however, in adopting healthy habits is to know yourself. As bestselling author of the upcoming book on habits, Better Than Before, Gretchen Rubin says, "I've realized that the secret to good habits -- for nutrition, or anything else -- is to know yourself. For instance, some people do better when they give up a temptation all together, others when they indulge in moderation ... You have to think about what works for you."

 

Here are eight simple healthy habits which will help you to lead a healthier lifestyle.

 

1. Stock up on healthy foods.

 

We tend to eat what we buy and keep around the house. It is, therefore so important to stock up on healthy foods. Keep fresh fruit and veggies handy which you can grab and eat easily -- baby carrots, apples, pears, berries. Buy whole grains instead of white bread products -- oatmeal, brown rice, and whole wheat breads. Keep healthy protein options around -- nuts and seeds, fresh turkey breast, and eggs. Try not to keep soda, cookies, and sugary cereals around.

 

2. Eat sitting down.

 

When you eat meals while you are sitting down, you tend to eat more slowly, enjoy what you are eating, and may even end up eating less. When you eat standing, you often do not even realize that you are eating. If you want a scoop of ice cream, instead of eating straight from the pint (and wolfing down the whole pint), place a portion in a bowl, sit down, and enjoy it. It's also great to eat with others and enjoy the social experience of dining.

 

3. Drink water instead of liquid calories.

 

Limiting liquid calories -- soda, sweetened drinks, fruit juice -- is one of the simplest ways to cut out calories and sugar. Sweetened drinks like soda provide no nutritional value and are just empty calories. Diet sodas also provide no nutritional value, taste too sweet, and do not help most of us lose weight. So why even bother drinking them? Instead, get into the habit of opting for water or flavored seltzers. They will keep you hydrated without providing any calories. Try drinking a glass of water before eating each meal or snack, and you may just end up eating less.

 

4. Snack on fruit instead of chips.

 

It really is pretty easy to eat fruit if you keep it handy. Opt for a variety of fresh fruit in season, and plan for it. So often, we grab a bag of chips because it is convenient. Choosing fruit can also be convenient, if we set it up that way. The trick is to either know where to get fruit if you are out, or to stock it in your fridge, and bring it along if you are going to be out all day. Throw an apple in your bag on your way to work; this will help to ensure that you eat it if you need a mid-morning snack. Also choose a fruit with breakfast. Throw a handful of berries into your yogurt or oatmeal or have a piece of melon when in season. Fruit also makes a great after dinner snack.

 

5. Eat a colorful salad -- or veggies -- each day.

 

Eating salads are a great way to get a variety of nutrients without too many calories. (Of course, that means" dressing on the side.") The different colors of vegetables impart different nutrients, so it's best to choose a colorful variety. And fill up on what you like -- you've got enough to choose from. Several top picks include romaine lettuce, kale or spinach topped with a colorful assortment of tomatoes, carrots, red peppers, beets, mushrooms, or cucumbers. If you don't love salads or are not in the mood, another way to get your veggies is to have a vegetable-based soup or to eat steamed or sautéed dressing. You will still get so many of the healthy nutrients including antioxidant vitamins A and C, potassium, fiber, and more.

 

6. Chew your food well.

 

When we chew our food and pay attention to what we are eating, we eat more slowly, and usually end up eating less. It takes at least 15 minutes for our bodies to register that we are full. Also, our eyes tend to be bigger than our stomach, and when we eat quickly, we often tend to eat too much and end up feeling uncomfortable and stuffed.

 

7. Put leftovers away.

 

Leaving leftovers sitting out on the counter signals "eat me." It is so hard to resist temptation when food is just sitting around. Why tempt yourself?

 

8. To thyself be true.

 

It is so important to know yourself and recognize what works -- and what doesn't work -- for you. I've counseled many different types of clients over the years, and some need an after dinner-treat while others end up overeating if they have one small cookie or piece of chocolate. In an email, Gretchen wrote me the following: "My sister's Kryptonite is French fries, so she gave them up altogether -- that was easier for her. But some people feel rebellious if they can't have that one square of chocolate every day, and if that describes you, keep a chocolate bar in your desk drawer."

 

So, take some time to reflect on what you like and on what works for you.

 

Article written by: Dr. Lisa Young 

Nationally-recognized nutritionist; International Speaker; Adjunct professor of nutrition at NYU; Author, 'The Portion Teller Plan'


 

 

16 Ways to Burn More Fat!

Posted by Wendy Lucas on September 11, 2014 at 2:20 AM Comments comments (0)
16 Ways to Burn More Fat! 




 




#1 Don't Eat Less
Instead of eating less food, eat more nutrient-dense food, and eat less junk/sugar processed foods. Restricting food will murder your metabolism - making your body hold on to energy stores (body fat).
#2 Eat More Protein
If you are doing resistance training (which we all should be!), it's recommended that women get between 0.54 and 1 gram of protein per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.) 
Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Did you know? Research shows that protein boosts post-meal calorie burn by as much as 35 percent!
#3 Sleep More
Aim for at least 8 hours of solid rest per night.
#4 Go Organic When You Can
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater-than-normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds.
Conventionally grown items that you peel—avocado, grapefruit, bananas—are fine. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, sweet potatoes, and imported grapes; they tend to have the highest levels of pesticides.
#5 Get Up and Walk Around (Move More)
Missouri University researchers discovered that inactivity (4 hours or more) causes a near shut-down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.
#6 Drink Cold Water
German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year, with essentially zero additional effort. The increase may come from the work it takes to heat the water to body temperature. 
#7 Eat Breakfast! 
Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 4.5 times as likely to be obese. The heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.
#8 Drink Coffee or Green Tea 
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism by 5 to 8 percent—burning about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe antioxidants called catechins in tea provide the boost. If you drink coffee, aim for black and avoid cream and sugar which just adds empty calories which will end up turning into fat.
#9 Burn Fat By Loading Up On Fiber
Research shows that fiber can fire up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for at least 25-30 grams a day—the amount in about three servings each of fruits and vegetables. Ground Flax Seeds, Hemp Seeds, and Chia Seeds are also great sources!
#10 Eat Iron Rich Foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
#11 Get More Vitamin D
Vitamin D is essential for preserving muscle tissue. Get 90 percent of your recommended daily intake (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified non-dairy milk and cereal, and eggs.
#12 Eat Low-Fat Plain Yogurt (unsweetened)
There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as low-fat yogurt may also reduce fat absorption from other foods. 
#13 Eat Watermelon
The amino acid arginine, abundant in watermelon, might promote weight loss, according to the Journal of Nutrition. In a laboratory study, adding this amino acid to the diet of obese mice enhanced the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
#14 Hydrate!
All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah. Drink at least eight to twelve 8-ounce glasses a day.
#15 Eat Hot Stuff
Capsaicin, the compound that gives chile peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon of chopped peppers (red or green) boosts your sympathetic nervous system (responsible for your fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chile peppers to add to salsas, and keep a jar of red-pepper flakes on hand for topping stir-fries, eggs, veggies, quinoa, etc.

#16 Lift Weights

Lifting weights shapes, tones, and builds lean muscles. Lean muscles burn more fat at rest. Lifting weights will boost your metabolism, give your body more shape, and tighten up loose skin, helping reduce the appearance of cellulite!

Source:
Women's Health Mag.com 
By STEPHEN PERRINE, LEAH FLICKINGER, AND THE EDITORS OF WH