See more at www.bylauralynn.com

Hey Laaay-Deees!  This One’s For YOU

Why You Should Lift Heavy Weights for Very Few Repetitions

I work with a lot of ladies and they always want to “tone-up, but without adding bulk”.  Many have tried the obvious method of doing this — small little hand weights lifted for 15-30 repetitions.  They lift and lift these little weights and wonder why they don’t see a change in their body.  In some cases, they have to wonder why their muscles look more swollen (!) instead of more lean.

There is an answer to this mystery, and it’s scientific.  Fitness Science tells us that small light weights lifted with high repetition builds thick, puffy, swollen muscles.  This is not the look and feel most women want.  Further, Heavy Weights lifted with Low Reps builds small, tight, dense muscle with little room for fat cells between fibers.  This is the sleek, lean and tone look that most women DO want.

Where is the line?  It’s in the number of reps.  Assuming you’re executing reps at a normal pace (a one second hold at the isometric contraction…more on this in another blog!), your best bet is a Heavy Weight lifted for 1-5 reps.  Stay away from 8-12 reps (or higher), as this DOES build bulk with heavy weight.  One to five ladies, that’s your magic window.

Furthermore, according to Evolutionary Biology, our bodies are well-designed to lift heavy things for short periods of time.  Think of moving a big heavy boulder a short distance.  THIS is what makes us a lean mean beauty queen — not carrying baskets all day.  The good news is, once you’ve lifted enough boulders to get your sleek mama figure going, you can carry around all the baskets you want!

OK…so heavy weights and low reps.  Where should you go from there?  Coming soon ladies, I’ve got plenty to share

~LauraLynn

all content from www.bylauralynn.com

See more at www.bylauralynn.com

For those of you in need of a little help in the FOOD Department, check out My Net Diary

http://www.mynetdiary.com/

This application (iPad, iPhone, Blackberry) helps you understand the MATH of Food, i.e. how calories add up fast and where they come from.   Most people do not understand this very important part of fitness!  Lets face it almost everyone makes daily choices that aren’t healthy.  AND almost everyone can learn Something from Interactive calorie counting!  With My Net Diary you will love how you can track your eating and achieve a weight loss goal in a time period of your choice.

As an example, I had one client who really benefited from this program, as he was not aware of the fact that different foods (especially the ones he absolutely loves) are huge calorie culprits!   Now he is more in tune with what he is eating and how it will affect his daily calorie requirement.   Believe me folks I can already see a change in his midsection!

It’s just simple addition people, but sometimes we need help doing the counting.  Check it out and get yourself in gear for your New Years Weight Loss Goal.  Enjoy!

all content from www.bylauralynn.com

See more at www.bylauralynn.com

I recently read the November 2011 Issue of Allure Magazine, and was delighted by the article full of exercise tips from Celeb Trainers.  There is so much great material in these few pages – you can feel the punch leaping off the page and smacking you in the face!  I highly recommend!

Although it’s not the full article, here is the online version from allure.com:

http://www.allure.com/beauty-trends/blogs/daily-beauty-reporter/2011/11/celebrity-trainers-give-free-f.html

I especially like the one about working out 5 days a week instead of 6

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Have you ever been listening to the radio (…”la la la”….) and then suddenly started to feel Aggravated?  Agitated?  Alarmed?  Angry?  Annoyed?  Ughh….and it doesnt’ stop there.  There is the feeling that the sounds cackling from the stereo speakers are etching themselves into your brain.  There is the feeling that those vicious, venomous sounds are harming you somehow.  Then there is the need to reach for the Tuner knob, to change the station, to change it again, and finally to just turn the damn thing off.

Ahhhhhh~Silence.  Blesssed Silence.  Birds.  Cars.  Wind.  Breath.  Zen.

I thought about this recently and decided I must address it.  I want you to know that these moments with the radio are no small detail, to be forgotten and dismissed.  These are moments when you are experiencing Unnatural Frequencies.  Frequencies that harm your nervous system, cause disharmony in your biological systems, initiate stress levels to rise, stir-up anxiety and produce deleterious states of being.

It is a fairly common opinion that the shape of the “modern” digital sound wave is unnatural to our bodies, while the analog waves of yesteryear’s records and phonographs were much easier to ingest.  In comparison, I would describe the analog sounds as pure magical~sound~bliss.  You know what I mean if you have heard a record play recently, or listened to a phonograph.

Imagine digital waves are shaped like this:             _/\_/\_/\_/\_/\_

while analog waves are shaped like:                         ~~~~~~~~

Which one do you think feels better in our beautifully organic, spiralling bodies?  Harsh angles and sharp turns or swirly whirl-y slopes?  If the answer doesn’t seem obvious then let me ask you this:  Which one would you rather drive on while you listen to your favorite musical sounds?  I think you can see my point.

Besides the difference between analog and digital waves, there is more Sound evidence (pun intended) behind Turning the Radio OFF.   Many of the industry standard frequencies used in musical production today are not in harmony with what is good for our ears, bodies and brains.  There is lots of speculation that this is on purpose – that the music and radio industry is knowingly subjecting us to deleterious sound waves that promote the need for unnatural salves such as drugs, unhealthy food and lethargy.  Which begets more need for listening to more “unhealthy” music.  There is also some speculation that these types of frequencies cause violent moods and aggressive behavior.

Whew!  Wow!  Errrrrr…..that’s a lot.  Call me a conspiracy theorist – I sure sound like one LOL

The point is:  You’re Right.  When the radio is on and you suddenly find yourself aggravated, it’s probably not you.  It’s probably those sound waves beaming at your heart, your chest, your third eye, your brain.  Turn the Radio Off, and listen to the Sweet Sounds of Life.  You can always find the sound of a bird, the wind, your breath, your blinker, your washing machine to bring you into the present moment.  Breathe and find your Peace again.  Breathe and be free.

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Fitness Tip #7

To Rest, Jog Lightly

If you’re working out and you find yourself getting winded, start to jog lightly in place, with your muscles relaxed.  Arms dangling and flopping at your sides, feet kicking the air lightly.  Let your body go limp, almost relaxed.  This will help you get your breath back, but it also keeps the body going when it’s experiencing intense exertion.

Most people do the opposite – they try to stop moving/walking/running altogether.  This is harder on your heart and lungs than simply staying loose.  Jog in place!  Jog lightly!  And for heaven’s sake do not stop to put your hands on your knees and bend over breathing heavily.  Do not sit down.  Keep moving, but keep it light.  I promise you it is a lot more beneficial and easier to endure.

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Got kids?

We understand.

Here at Body Tune we know how hard it is to get “the stars to align” when raising a child so that you can squeeze in a work out.  We try to make things as convenient as possible in this case, and one way we do that is by allowing you to bring your kid/infant to your studio session.  Day care can be tough to find and hard to schedule last minute, but all that is different with us.  We set it up so that you are can exercise and your young one can play around/run around/dance around you at the studio.   We can even help keep an eye on her/him  and help your child learn how to give you some space.  If you have a newborn you’re welcome to bring a little blanket and some toys for the little one to hang out on.  There is plenty of space here and newborns seem happy playing on the carpet right next to their mamas/papas while mom/dad train.

Sure there are some interruptions – lets be honest  But they tend to be few and far between as your child gets used to “the routine”.  After even just the first session, things are running quite smoothly!  Both parent and child are getting time to do what they enjoy.  Why, I even had a client recently whose little four year old reminded her about her Body Tune training session!  Mom would’ve spaced it otherwise!  So many hidden benefits

Here at Body Tune, we just hope it helps.

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Fitness Tip #6

Start the Day Off Right

One consistent thing I’ve noticed when speaking with my clients is that many people do not have a good morning routine for Health and Fitness.   It is our belief, here at Body Tune, that the better and earlier you set your standard for daily health, the easier it is to stick-to-it throughout the day.  Let me explain what I mean.

We’ve all heard this before:  ”Breakfast is the most important meal of the day”.  Well I still talk to people who skip breakfast altogether and run on caffeine and adrenaline all the way past lunch.  Other people know they should be eating something but think a chalky protein bar and some coffee do the job.  Uck!  Sooo bad for you!  Soo bad for your metabolism.  If you’re trying to loose weight, get in shape or tone up, this type of pattern does nothing for you.  You’re back pedalling.  This type of morning routine will make your body hold-on to its current shape.  You’re wasting precious hours when you could be re-programming, re-vitalizing and re-shaping your body.

A lot of people I talk to say they wake up, make coffee, and start chugging on an empty stomach.  Fact is, the caffeine molecule in and of it self is a little doozie, and the body has a hard time digesting it.  Cream can soften the blow but only adds low quality calories, and on an empty stomach the body will tend to throw a bunch of the caffeine right into its fat cells.  If you’re wondering, fat cells have a big space inside of them for storing anything the body wants/can’t digest, and so a bunch of coffee on an empty stomach equals a bunch of fat cells full of coffee.  This routine of drinking coffee First, before anything else is consumed, only promotes excess fat and an unhealthy palette.

A few words on “unhealthy palette”.  From what I’ve seen and experienced,  the more unhealthy we eat early in the day, the more it sets the scales swinging.  Our poor morning Health Routine means that at lunchtime we crave something with a strong savory flavor;  pizza, chinese food, mexican food with lots of cheese – all unhealthy and hi-calorie.  Between lunch and dinner we crash and crave something intensely sweet to offset the big salty lunch we had.  Dinner rolls around and its time for more strong savories and then maybe a dessert late at night.

This is not a pattern of fit bodies!  This is a pattern that will only make your unwanted fat hang on to your bones.  No matter if you’re jogging, running, swimming, etc, you will be doing A LOT of counterproductive damage to your fitness goal when you eat in this way.

So, the answer?  Start light.  Start clean. Start with Hydration.  Drink WATER when you wake up…not so much that it makes you nauseous – as is common when you’re first waking, but enough to get the body going.  Four to six ounces is a good place to start.  Then you start weaving in the fruit.  Fruit has lots of water naturally, and lots of great and yummy vitamins, so you are really setting the stage for healthful eating throughout the day.  THEN you can start adding in more water, then some solids like steel-cut oatmeal, whole-grain cereal, eggs, natural yogurt, etc.  And wash it all down with more water.  Sure you can have some coffee too, but make sure it’s NOT on an Empty Stomach and NOT the first liquid you put into your body in the morning.  You don’t wan’t to create the Unhealthy Palette Pattern described above.

As a small sidenote, drinking water first creates a Taste for water.  It creates a need to drink it all along your daily routine, because it feels like no other substance you put in your body.  It feels energizing, refreshing, clean and healthy.  It feels Great!!  And it will help you eat proper portions at meals as well as chose more balanced calorie sources (healthy protein, carbs and fats…veggies, fruits, and whole foods).

So remember:  How you Start the Day will most likely determine how your day goes.  Start it right and start it smart with the guidelines described above.  I promise you’ll feel more alive and more In Tune with your Body~Mind~Energy system.  I promise you’ll be well on your way to your fitness goal!!!

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Fall Cleanse

(Part 2)

Well!  This past Monday I completed a One Day Cleanse using CAN CAN Cleanse (cancancleanse.com).  I highly recommend Can Can for your seasonal cleansing needs!  Teresa Piro prepares all of the cleansing drinks in her kitchen, located near San Francisco’s Potrero Hill.  Her Three Day Cleanse comes with 8 Drinks per day – 8 lovely little jars prepared by Teresa.  The juices are to be consumed on schedule from morning until night.  Let me tell you they are the Best Tasting cleansing drinks I have ever had!!    This is truly saying a lot as most cleanses involve tonics and tinctures that practically make one gag.   I really enjoyed the seasonal grape juice and hazelnut almond milk.   The herbal teas were yummy and soothing too.

After trying the Cleanse for one day, I definitely recommend doing the Three Day Cleanse – a Can Can specialty.  Let me tell you – a One Day Cleanse was no small thing!  I felt all sorts of interesting things by the end of that first day, but I never got to that detoxified, cleansed, zen-full state of being.

Remember that cleansing is really an exercise of discipline.  It is a way for a person to take control of their eating habits in a very quick and sudden manner.  The good news is the Control you feel just might be the thing you need to get back in charge of your nutrition again!  In other words, it’s not so much what you cleanse with, but the very act of cleansing itself.  It shocks the body into awareness and creates lots of time for introspection on health habits.  Let it be known that I think it works tremendously for some people, while others can do without it.  The body has amazing cleansing networks that run automatically all the time.  Some people benefit greatly however from sticking to a regimen such as a cleanse.

If you’re curious, or feel that a cleanse might be right for you, visit cancancleanse.com for more information.  They have Fall, Winter, Spring and Summer Cleanses to keep you in charge and in check year-round.

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Fall Cleanse

(Part 1)

I was approached recently by a health practitioner who runs a Cleansing Business.  Not a cleaning business:  cleansing, as in cleansing and detoxifying the human body.  She offered me a 3 Day Trial Cleanse to try her product and see what I thought.

I usually hesitate when it comes to cleanses – I do not really support fasting if you are super active, and lets just say I am Pretty Busy being Active!  In the past, starvation cleanses were no bueno for me, and I end up calling the whole thing off in favor of a huge delicious healthy meal with protein, carbs and fat.

Soooo needless to say, when I was approached I shied away at first.  But I thought I could try a 3 Day Cleanse if I was allowed to still eat whole foods, and simply drink all tonics and tinctures accordingly.

When I shared this with Teresa, she was more than thoughtful in her ways of finding me a Cleanse that was right for me.  She suggested I do a ONE DAY cleanse since I am so busy, and she also said I am totally free to eat healthy whole foods while I detox.  Yay!

Heres the Bonus: Teresa prepares all your cleanse products for you in her very own kitchen, and all you have to do is pick up the tonics at her house the day before you decide to start your cleanse.

My Cleanse?  I’m starting Monday September 26th.  This Sunday I’m going to Teresa’s Kitchen to grab all my supplies.  It’s only for one day, but my intention is to write about how this cleanse feels, works and any after effects.

Stay Tuned for Part 2 next week!!

all content from www.bylauralynn.com

See more at www.bylauralynn.com

Tis the season of new beginnings, of summer ending, of getting down to business.

That’s right folks it’s time to re-affirm your New Years Resolutions.  You know that phrase “Christmas in July”?  Well now it’s New Years in September.  Summer is over and most people are settling down for a renewed sense of commitment to work, routine and regimen.  That includes working OUT, and its been a while since New Years.  Did you make any New Years resolutions this year for your body?  How well have you stuck to your plan?  How have you improved — or slumped?

NOW is the time to re-commit, re-affirm, re-energize your physical goals.  Remember that Body Tune is all about the WHOLE human being, and teaches people that we are more than just our Bodies and Minds.  We are a highly energetic combination of molecules and dreams and water and feelings and thoughts and muscles and blood and bones.  The Body, Mind and Spirit-Energy are all meant to be in sync — In Harmony!  This means that the physical feeds the mental, the spiritual feeds the physical, and so on and so forth.  There is no part of you that is disconnected or irrelevant to the rest, and your physical goals are an important aspect of you as a whole!  You can change your Mind by changing your Body!  You can change your ENERGY by changing your Body.   What a beautiful System you are, what a beautiful being.  You are a STAR!

all content from www.bylauralynn.com