April 17, 2013

Kinesio Taping – Why Tape & Review of Products

Posted in Health, Healthy Habits, Healthy Living, Uncategorized, Workout, Workout at Home tagged , , , , at 9:25 PM by lanaholt

I’m not taping expert. I was introduced to it by a friends husband and I’m in love with kinesio tape now. It’s like magic tape. My foot was hurting because I rolled my ankle and 1 piece of tape on it miraculously made the pain go away with no medication. I was floored.

Kinesio tape or kinesiology tape is said to stretch up to 140% it’s original length. It mimics the feel and thickness of skin. Using different stretch percentages and angles, it is said to help support the muscles and joints. Some argue that there is little benefit to taping, but many athletes and rehab patients like myself may beg to differ. I was very surprised at the instant results I felt and I was very skeptical.

Since I’m no expert I have relied on 2 very useful YouTube channels for most of the techniques I have used specifically for my foot, ankle and knee.

https://www.youtube.com/user/LumosInc

https://www.youtube.com/user/Jgibbo246

I’ve used 2 types of tapes so far: KT Tape and Kinesio Gold. So far my preference was the Kinesio Gold which I got from Amazon. It held better throughout my workouts, whereas the KT Tape began to come off after my workout. Both tapes were easily removed and did not hurt or leave a residue. I liked getting the colored tapes because that’s the kind of person I am.

Link to the Amazon Kinesio Tape I liked. It comes in different colors and lengths.

http://amzn.com/B001VNGCZW

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The Great Calorie Drive – How To Help Zumba Feed the Hungry

Posted in Dance, Exercise, Fitness, Happy Life, Health, Healthy Habits, Healthy Living, Motivation, Uncategorized, Workout, Zumba, Zumba Gold, Zumba Toning tagged , , , , , , , , , , , , at 11:16 AM by lanaholt

All you have to do is dance and Zumba donates to help end world hunger. What could be easier? So, for those of you that might need a little assistance, here you go. First you need a smart phone.

1. Look for the Zumba Fitness application.

2. Find a class so you can set up your favorites and make it easier to check in each time.

3. Narrow your search to make it easier.

4. Choose the class.

5. Add the class to your Favorites for easy check in.

6. Repeat process till you add all your favorite classes to your Favorites list.

7.  Now the app will automatically ask you if you want to check in each time you go to Zumba. Share your check ins on Twitter, Facebook and with your friends.

Now, go share the app, and Zumba your butt off… Literally. =]

February 1, 2013

2013 New Year’s Resolution: How Are Your Mew Year’s Resolutions Going?

Posted in Uncategorized tagged , , at 11:57 PM by lanaholt

My New Year’s Resolution is to post a video a day for 2013. I’m going public! How about you? Are you brave enough? I’m warning you. If you subscribe, you may want to change your settings to weekly or monthly updates.

If you want to connect, find me on Faceboook. http://facebook.com/coachlana

January 16, 2013

How to Eat Cleaner – Day 17 of 31 – How Much Carbs, Fats, Protein Do We Need Each Day

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Uncategorized tagged , , , , , , , , , , , , , , , , , , , at 6:43 PM by lanaholt

How to Eat Cleaner – Day 17 of 31 – How Much Carbs, Fats, Protein Do We Need Each Day

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.

Today we talk about carbohydrate, fat, protein servings and yes, this is another topic that could be pages and pages.  Here is just a brief overview, please research for yourself if you want to dig deeper.

When deciphering what is a balanced diet for you, you need to decide how your mind works. Are you the type that likes to visualize it, do you work better in grams, in percentages, something else?

I’m very visual, therefore the http://www.choosemyplate.gov USDA guidelines are appealing to my eyes. If I look at my plate half of it should have fruits and vegetables on it, the other half is protein and whole grains. The daily recommendations look like 3 cups of dairy (Not sure what vegans are supposed to do here. I’ve heard that this was due to lobbying of the dairy industry. They were peeved that dairy was not identified on the plate. Personally I would include this as part of my protein allotment.), 2-3 cups of vegetables, 1.5 to 2 cups of fruit, 5-6.5 ounces of protein (fish, eggs, meat, poultry, other. Hmmm? Could dairy be put here and add a few ounces? Stop whining dairy industry.), 5-8 ounces of whole grains, 5-7 teaspoons of sweets, fats and oils per day.

Livestrong.com is one resource where I found percentages if you like that. They took their recommendations form the 2010 USDA dietary guidelines. Adults 19 and older should have 45-65% carbohydrates (whole grains, fruits, vegetables), 10-35% protein (close to what we came up with from previous video), 20-35% from fat.  (We figured out how to calculate daily calories and how to convert to grams in the protein video. Revisit that video/blog post if you want to calculate this out. Note that protein is 4 calories, fat is 10 calories, and carbohydrates are 9 calories when converting calories to grams.)

Maybe it’s easier to think in terms of serving sizes. Heart.org separates it out a little more detailed, but it’s very nice. 6-8 servings of whole grains, 4-5 servings of vegetables, 4-5 servings of fruit, 2-3 servings of dairy, 3-6 ounces of cooked meat, poultry or seafood, 2-3 servings of fat/oils per day. The following are per week: 4-5 servings nuts, seeds, legumes, 5 or fewer for sweets and added sugars.

Here are some serving size examples, 1 serving:

Half cup cooked grain = one cupped palm
One piece of fruit = tennis ball
One quarter cup dried fruit
One cup leafy greens
Half cup cooked, frozen or canned legumes
Three ounces of meat = deck of cards
One egg
One ounce of cheese = two nine volt batteries
One third cup of nuts = small handful

Although these are daily suggestions. It’s important to note our bodies function better when we have a combination of fat, carbohydrates and proteins in every meal or snack. So aim for a good mix. We will talk about pre, during and post ratios in another video. Also note, we are all unique individuals. Your daily intake will vary depending on your health, your activity level, dietary needs/choices and other factors. You will need to experiment to see what works for you.

Decide what method or thought process works for you and see if your daily combination of food is giving you the amounts of carbohydrates, fats, and proteins that you need. Do you think you need to make any adjustments?

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

January 9, 2013

How To Unsubscribe Or Change Email Settings

Posted in Uncategorized at 5:34 PM by lanaholt

Hello everyone. My goal this year is to do at least 1 post a day.. That’s alot. You may want to change your subscription settings or unsubscribe. You can do that via the email you got this in. At the bottom is says manage your subscription settings. I cannot change them for you. I asked WordPress and they will not let me.

So, you can change it to a weekly highlights email or you can check the box next to the box and choose unfollow in the bulk action drop down.

Hope that helps.

January 5, 2013

How to Eat Cleaner – Day 6 of 31 – Whole Foods, How Close is Your Food to Something You Can Recognize

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Uncategorized tagged , , , , , , , , , , , , , , , , , , , , , at 12:27 PM by lanaholt


Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness. What you do with that is up to you.

When was the last time you cooked a meal from scratch? How many ingredients were in it? Did you know what these ingredients were? Eating as close to the whole food as possible guarantees a few things: we get all the nutrients available from that source and we are less likely to get any extra additives or chemicals we don’t need. The closer to the source, the more naturally nutritious. And then we are less likely to mess with our biochemistry or metabolism with hurtful chemicals.

Drink orange or apple juice or eat an orange or apple? Try to eat as close to the whole food as possible. Learn to cook if you don’t already. Start slow, 1 recipe a month. Make a large quantity, split into smaller and freeze them. Plan. We are all busy. But 2-4 hours a week spent planning, shopping, cleaning, cutting, cooking, packing and freezing can add years to your life. Plus you will find recipes and foods that you will like better than the pre-made ones. I can’t eat frozen convenience foods. Makes me gag. I can taste the added chemicals. It does not taste real. We’ll talk about this a little more in another video.

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

January 3, 2013

How to Eat Cleaner – Day 4 of 31- Why Organic? Organic PLU Numbers.

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition, Uncategorized tagged , , , , , , , , , , , , , , , , , , at 1:46 PM by lanaholt

How to Eat Cleaner – Day 4 of 31 – Why Organic? Organic PLU Numbers.

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness. What you do with that is up to you.

So, let’s talk organic. 2 reasons to go organic: the less chemicals you ingest the better and they may contain more nutrition than other comparable foods. Organic foods are supposed to be produced without chemicals and in general organic farmers take very good care of their soil so that there is more nutrition in it to be absorbed by your food. So, when comparing apples with apples, an organic apple should have more natural minerals in it than a non organic one, making it healthier and worth the added cost.

Since organic fruits and vegetables are not always clearly marked in the store, you can figure it out by checking the PLU or the numbered sticker on it.

A PLU with a number that begins with a 3 or 4 is conventionally grown with weed killers and pesticides.

A PLU with a number that begins with an 8 is genetically engineered. We messed with the genes somehow and it’s probably chemically treated too. We’ll talk more about this in another video.

A PLU with a number that begins with a 9 is grown organically with out chemicals and without genetic modification.

I challenge you to know what you eat. When you visit the store check your numbers. Check your fridge and work on adding more organic fruits and vegetables to your daily diet.

The organic topic is quite big so I will address it more in later video.

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

January 1, 2013

How to Eat Cleaner – Day 1 of 31 Food Log

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition, Uncategorized tagged , , , , , , , , , , , , , at 4:03 PM by lanaholt


How to Eat Cleaner – Day 1 of 31 – Food Log

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning about fueling your body more healthily.

Today is about reflection. Start keeping a food journal. It can be as detailed as you want and you can use any method you want. I have used apps on my iPhone and Excel documents depending on what my focus was. I would recommend looking backwards too. Look back at the last week or so and record what you can remember. This will help you get a better understanding of your habits. You can even record what you were feeling, why you ate what you did.. The journal can help you identify where you can improve.

An example of a couple journal entries would be. Breakfast. I was running late for work so I drove through McDonald’s and got an egg McMuffin. Asked them to hold the butter and I removed the egg yolks. I realize I need to plan better next time. Lunch. Ate my kale salad I prepared the night before with my home made balsamic vinegar. Loved the added walnuts. Snack. Ate a dough nut in the break room. My boss was driving me crazy. Need to bring some healthier stress snacks tomorrow. These were more general. I highly recommend at least 1 day of measuring everything out. It’s very eye opening.

The purpose of the food journal is to identify areas of improvement, not to get crazy anal retentive. As a recovering bulimic. I know that these things can get out of control. So, keep your focus on, we are trying to get healthier, not skinnier. A healthy body looks different for everyone. We should aim for strong, fit and happy.

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

December 16, 2012

Holiday Kale Salad – Lana-fied

Posted in Diet, Health, Healthy Eating, Healthy Recipe, Nutrition, Recipe, Uncategorized tagged , , , , , , , , , at 11:08 PM by lanaholt

Got this great recipe from a friend, Kristine! I just made some changes to make it yummier to me. =]

2 Cups fresh cranberries

10 Gloves of garlic

1/3 Cup olive oil

1/4 Cup lemon juice

2 Tbsp Dijon mustard

1/4 Cup agave nectar

2 Tbsp finely sliced lemon peel

8 cups chopped kale

2 Cups cooked black rice

1 Large fennel bulb cut into thin strips

1-2 Cups chopped walnuts toasted

1 Red bell pepper thinly sliced

1/2 Red onion thinly sliced

Placed cranberries and unpeeled olive cloves in Ziploc with a little olive oil, Himalayan salt, & pepper to taste. Shake it up to coat, then bake in the oven at 375 for about 25 minutes.

For dressing combine garlic, olive oil, lemon juice, mustard, agave, lemon peel with salt & pepper to taste. Blend to desired consistency.

Combine everything with dressing and toss.

It makes alot! So it’s great for a big family meal or for ready made salads for about a week depending on if it’s a side salad or a meal salad. I use it as a meal salad and it lasts me about 4-5 days. But, I chow on it like a starving bunny!

October 31, 2012

High Energy Pre Workout Steel Cut Oatmeal Breakfast

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe, Uncategorized tagged , , , , , at 3:08 PM by lanaholt

This is a hearty, high energy breakfast. I only eat this before a very intense workout like Zumba, Turbo Fire, Turbo Kick, P90X, INSANITY, etc. I eat it about 1.5 hours before hand, so I have enough time to digest. This is my go to before my 2 hours of crazy teaching every Wednesday. I could not last the 2 hours without a hearty breakfast.

Combine all ingredients and enjoy:

1 cup steel cut oatmeal (cook per directions on container)

1/2 cup toasted walnuts

2 TBS flax meal

2 TBS Hemp seeds

2 TBS Almond Butter (no salt or sugar)

1/2 Frozen fruit (blueberries, raspberries, etc.)

2 TBS Grade B Maple Syrup

Use organic ingredients where available.

Enjoy

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