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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February 3, 2013

Stand Up Sit Down Challenge – Squat to A Longer Life & Stronger Muscles

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Workout, Workout at Home tagged , at 12:06 AM by lanaholt

Thanks to a Professor in Arizona I learned about this great way to add squats to our day. Many studies show that sitting too much shortens your life. So, let’s add some squats easily to our day with the Stand Up Sit Down Challenge. Please feel free to do this for a day or a week. Our challenge is meant to be a week. It works by recording all the squats you do all day. Here is what it looks like. I decide to sit down on the couch. I sit, stand then sit down. When I decide to get back up, I stand, then sit, then stand up and do whatever I need to do. This applies to your work day too. How many extra squats are you going to add to your day?

If you would like to connect, you can find me at http://facebook.com/coachlana

August 21, 2012

3 Ways to Get Healthier Now

Posted in Diet, Exercise, Fitness, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition, Shakeology, Workout, Workout at Home at 2:04 PM by lanaholt

If you are trying to:

•    Kick start a workout program
•    Get over a plateau
•    Gain more energy
•    Eat healthier
•    Drop weight quickly and in a healthy, all natural manner
•    Refresh and renew your body after a vacation or holiday
•    Heal from an injury or surgery

One of the below options may be for you.

First, you need to stop whining and making excuses.

Second, join me in one of the bellow challenge groups and I will make sure you are successful.

Choice 1:  Shakeology 3 Day Kick Start

3 days of the healthiest meal of the day plus all natural, whole foods.

Choice 2: Shakeology Plus a Workout Program

30 – 90 days of Shakeology and a proven workout program with eating plan that gives results.

Choice 3: The Ultimate Reset

A 21 day total body reset. You will be eating 100% whole foods, resulting in cleaning out your body and refreshing and renewing yourself. It’s like getting a do over on your physical condition. I personally used this to recover from knee surgery.

Each choice has it’s pluses and minuses. If one of them looks interesting, email me at coachlana@beachbodycoach.com and we can talk. No whiners, you have to be serious about wanting to change. I will hold up my part of the bargain and I expect you to also.

August 20, 2012

Easy to Advanced Travel or Office Workout

Posted in Exercise, Fitness, Health, Workout at Home tagged , , , , , , , , , , , at 3:07 PM by lanaholt


Please be sure to check with your doctor to make sure these exercises are appropriate for you. I’m not there to monitor you and I don’t know your medical history. Workout smart. Be sure to also do a warm up, cool down and stretch as part of a safe workout. Never do any exercise that causes sharp pain.

This is a nice basic travel or office workout. Here are some of the basic details.

Basic Warm up: Marches, knee lifts, hamstrings, move arms. About 5-10 minutes.

Do 10 repetitions of each exercise below in the following order:

Squat, pushup, lunge, pushup, plie or sumo squat, pushup with side plank… repeat till you are spent. Increase time as you get more fit.

Squat: feet about hip distance apart like you are standing on skis or railroad tracks, hips press back, chest up, sit back into heals. Keep knees from pushing over toes and track knee between big toe and pinky toe.

Works your lower body.

Push Ups: Wide or narrow arms, hands out at sides even with shoulder/chest line, lower chest as low as you can and lift back up, engage abs, clench rear or tighten glutes.


Side plank option:
hand is under shoulder, straight arm but don’t lock the elbow out, hips lifted. Can be on knees instead of straight legs.

Works core, arms and some lower body

Lunges: 90/90 with knees, front knee over ankle, back knee towards ground. Keep front knee from going over toes. Front knee tracks between big and pinky toe.

Works lower body

Plie or Sumo Squat: Knees over ankles, toes out to about 45 degrees, knees track between big toe and pinky toe, tuck tail bone under, clench your glutes, engage your abs, keep knees from going over toes.

I hope you enjoy these exercises. Please let me know if you have any questions or have comments.

Basic Seated Tricep Extension & Seated Row – Exercise Workout Moves

Posted in Exercise, Fitness, Health, Workout at Home tagged , , , , , , , , , , , at 2:38 PM by lanaholt


This is a basic seated tricep extension and seated row that is great for seniors and beginners.

Please be sure to check with your doctor to make sure these exercises are appropriate for you. I’m not there to monitor you and I don’t know your medical history. Workout smart. Be sure to also do a warm up, cool down and stretch as part of a safe workout. Never do any exercise that causes sharp pain.

This exercise requires a chair and some light, easy to grip dumbbells. Be sure to sit with your feet securely planted on the ground, pull your belly button in to have an active contraction in your abdominals to help support your back. Lead with your chest open to keep the spine in good alignment. We slightly hinge forward and use our other arm for support on our thighs, this helps to take stress off the back. The weighted arm hangs by our side and we lift from the elbow for the seated row. With each lift, feel as if you are squeezing between your shoulder blades in your upper back and then gently lower the weights. Never move in a quick ballistic manner. Always move with control. The same goes for the seated tricep extension. Lift the weighted elbow as if you are doing a seated row and then straighten the arm behind, bend the arm back and lower gently. You should feel the muscle behind the upper arm working. Be sure you don’t feel tension in your lower back, shoulders or neck.

I hope you enjoy these exercises. Please let me know if you have any questions or have comments.

May 31, 2012

Tai Cheng: Live Pain Free and Mobile

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, My Fitness Journey, Workout, Workout at Home at 5:05 PM by lanaholt

Who should do Tai Cheng? Athletes, people who want to improve their movement, people who have difficulty with their movements. Want to improve your tennis or golf game? Want to walk up and down the stairs confidently? Want to play with your children and grandchildren? Then Tai Cheng is for you. Watch this short informational video.

http://c.brightcove.com/services/viewer/federated_f9?isVid=1

September 8, 2011

Clearing Out My Inventory

Posted in Exercise, Fitness, Health, Workout, Workout at Home at 9:05 PM by lanaholt

I have few workouts that I’m clearing out of my inventory. So, it’s a good time to try one of them. Since they are on clearance, I won’t charge shipping within the US, but note all sales are final, no returns, refunds or exchanges. Here are your choices should you want one:

1    P90X – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

2    Kathy Smith’s Project You – Type II Diabetes Workout Program – (I have 1 set) Retail cost = $100, Clearance Total Cost – $60

3    INSANITY – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

4    Turbo Jam – Kickboxing workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

5    Hip Hop Abs – Dance workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

6    Brazil Butt Lift – Sculpting/Cardio workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

7    Power 90 – Beginner/Moderate Bootcamp – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

8    Yoga Booty Ballet – Mind/Body dance/sculpting workout – (I have 1 set) Retail cost = $40, Clearance Total Cost = $20

9    Slim in 6 – Classic cardio/sculpting workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

(Note: all bands and weights are not included in the programs. They are easily purchases at any sporting goods store.)

You need to contact me directly to order one. If you are paying by check, I need to receive prior to shipping. If you use paypal, I will ship as soon as I get the payment email. If you are local, we can meet to exchange product for payment. You can contact me at coachlana@beachbodycoach.com to arrange the method or answer any questions about the programs.

September 7, 2011

Lose Weight & Get Healthy with This 10 Day Fitness Kick Start

Posted in Diet, Exercise, Fitness, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition, Workout, Workout at Home at 2:04 PM by lanaholt

Lose Weight & Get Healthy with This 10 Day Fitness Kick Start from lanaholt on Vimeo.

10 Day Fitness Kick Start

Does this sound familiar? Have you said any of the below?

I don’t want to wear a bathing suit.
I don’t want to go shopping, I can’t find anything that fits.
I feel fat.
I hate my body.
I don’t have anything to wear, nothing fits.
I’m just going to starve myself.

I didn’t pull these comments out of the air. I’ve either said them or thought them at sometime in my life. It’s not easy getting fit, especially when you are not used to it. It takes brute force to change a habit. But, I want to help you with that. Join me and kick start your way to a healthier, happier life.

You can do anything for 10 days. My 10 Day Fitness Kick Start is a way to prove to yourself that you can do it. What have you got to lose?

Join me and kick start your way to achieving your fitness goals. I’m here to help keep you on track. What we usually lack when we try to achieve our fitness goals is accountability. We, also, don’t give our nutrition the weight it deserves. 80% of our success at losing weight is diet and nutrition. In addition we are going to get in the mental game and get in touch with what our motivations are and strive to become better people in the process.

PLEASE READ THE BELOW CAREFULLY so you know what is required and what you need to do to be involved… Questions? Email me at coachlana@beachbodycoach.com

Our START DATE is Saturday September 24th. So, I must receive your Shakeology payment no later than Friday August 5th in order to make sure you get your supply in time.

During this 10 Day Intensive, you will:

1. Join my free website and enjoy all the fitness tools. www.coachlana.com. Click JOIN then FREE membership.

2. Workout for a minimum of 30 minutes a day

3. Keep a detailed food journal, noting how you feel at each meal. I highly recommend using http://www.myfitnesspal.com for your journal.

4. Replace 1 meal a day with Shakeology. I will send you a 10 day supply, which is 10 packets. Total cost = $60** (Or you can order a 30 day supply from my website for $130 www.shakelana.com)

5. Read some of a self improvement book each day. Options: read 10 pages a day or listen to 15 minutes a day minimum.

6. Email me the following checklist each night before you go to bed:
a. Food journal for the day (unless you are using myfitnesspal.com)
b. Did you workout for 30 minutes?
c. Did you read/listen?
d. Challenges/Accomplishments

I will only take 5 people for this 10 Day Fitness Intensive. So, if you want to join in, you need to email me asap at coachlana@beachbodycoach.com I have to receive your email no later than midnight Pacific Time, Friday, September 16th. In the email please include the following:

1. What are your fitness goals?
2. What is your primary workout going to be for the 10 days***?
3. What book are you committing to*?
4. Verify that you have joined my site at http://www.coachlana.com
5. What flavor/flavors of Shakeology do you want me to send you**? I recommend a mix of half Chocolate and half Greenberry for variety. If you are ordering only 10 packets, you can send your payment of $60 through paypal to holt.lana@gmail.com If you are ordering the 30 day supply, you can order it from http://www.shakelana.com (If you need help with this, send me your phone number and a good time to call).

I look forward to helping you reach your fitness goals! Now get going!

NOTES:

* Book List. Choose one of these:
The Magic of Thinking Big — David Schwartz
Slight Edge Secret of a Successful Life —
The Compound Effect —
Eat the Frog — Brian Tracy

** If you are ordering the 10 day supply of Shakeology, I’m pulling these from my individual packets that I have at home, so that is why you need to pay me via paypal vs. my website. In addition, there will be no returns on the packets that I sell. I cannot get refunded for the individual packets from Beachbody. If you order the 30 day supply bag, that is through my website www.shakelana.com so it’s from Beachbody. That means that if you really don’t like it, you can return it directly to them. The bag is the better deal because you are getting 30 days for approximately $130 with tax (you get free shipping if you order it on Home Direct or autoship). That is $4.30 each vs. $6.00 each from me. (Please feel free to email me with any questions coachlana@beachbodycoach.com)

*** I have few workouts that I’m clearing out of my inventory. So, it’s a good time to try one of them. Since they are on clearance, I won’t charge shipping within the US, but note all sales are final, no returns, refunds or exchanges. You need to contact me directly to order one. If you are paying by check, I need to receive prior to shipping. If you use paypal, I will ship as soon as I get the payment email. If you are local, we can meet to exchange product for payment. Here are your choices should you want one:

1    P90X – Extreme bootcamp – (I have 2 sets) Retail cost = $120, Clearance Total Cost = $100

2    Kathy Smith’s Project You – Type II Diabetes Workout Program – (I have 1 set) Retail cost = $100, Clearance Total Cost – $60

3    INSANITY – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

4    Turbo Jam – Kickboxing workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

5    Hip Hop Abs – Dance workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

6    Brazil Butt Lift – Sculpting/Cardio workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

7    Power 90 – Beginner/Moderate Bootcamp – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

8    Yoga Booty Ballet – Mind/Body dance/sculpting workout – (I have 1 set) Retail cost = $40, Clearance Total Cost = $20

9    Slim in 6 – Classic cardio/sculpting workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

(Note: all bands and weights are not included in the programs. They are easily purchases at any sporting goods store.)

September 1, 2011

Long Awaited Preview to P90X2

Posted in Exercise, Fitness, Health, Workout, Workout at Home tagged , , , , , , , at 7:15 AM by lanaholt

Not your grandpa’s workout… You need to watch the warning before the workout videos.. They are hilarious!

http://c.brightcove.com/services/viewer/federated_f9?isVid=1

Power90 broke the mold. P90X pushed the envelope. P90X2 shatters the mold, crushes the envelope, and ignites a sports science revolution. Here’s a breif glimpse into the future of fitness. If you choose to pick up the gauntlet you can get this through me and get 2 extra workouts. www.coachlana.com

http://c.brightcove.com/services/viewer/federated_f9?isVid=1

Human functionality occurs in the shape of an “X” across the body from one arm down down through the core to the foot, and the same on the other side. This is the next evolution of that “X.”

http://c.brightcove.com/services/viewer/federated_f9?isVid=1

This ain’t your granddaddy’s workout. X2 Total Body combines resistance and instability to ensure your body uses the correct muscles in the given movement.

http://c.brightcove.com/services/viewer/federated_f9?isVid=1

By keeping our shoulders and arms strong and in balance, we can avoid breakdowns. And that – along with looking good in short-sleeved shirts – is the philosophy behind the creation of X2 Shoulders + Arms.

May 26, 2011

Body Gospel Workout Day 23: Strength & Spirit

Posted in Christian Workout, Daily Devotional, Exercise, Fitness, Health, Healthy Habits, Healthy Living, My Fitness Journey, Workout, Workout at Home at 3:35 PM by lanaholt

Body Gospel Workout Day 23: Strength & Spirit from lanaholt on Vimeo.

Today’s Body Gospel workout was Strength & Spirit. I took it kinda easy today, I have not been feeling 100% this week.

The Devotional Verse was John 14:13-14 “And whatever you shall ask in my name, that will I do, that the Father may be glorified in the Son. If you ask any thing in my name, I will do it.” This is an interesting verse because I see it in two ways. Part of it is a trust or faith issue with us. Do we really believe that God is there for us? God does not lie. But, he may answer our prayers in another way. So, we need to be sensitive to that. Does God want us to be fit and healthy? Will he support us in our efforts? Yes! When you face temptation he will give you the strength to resist. When you don’t want to go on, he will give you the determination to go on. He is our strenght. If we ask him for help, he will give it. Just ask, believe, and trust.

The devotional prayer for today was: “Dear Lord, I ask, in your name, that you will help me maintain the momentum I’ve gained so far in the Body Gospel journey. Thanks for your promise that you’ll answer my prayer.”

Want to start a Body Gospel Fit Club at your church, let me know. I can help. Learn more about Body Gospel here: http://www.beachbodycoach.com/esuite/home/coachlana?bctid=82727542001

For more fit tips and videos, please LIKE my page at http://facebook.com/coachlana

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