February 5, 2013

Foot Yoga for Foot Health and Plantar Fasciitis

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Mind Body, Yoga at 9:23 PM by lanaholt

Your feet are very important. If it wasn’t for foot yoga and stretching I would not be walking. So, I made this video to show 1 simple foot yoga routine. Try it for a week and see how you feel. Even better is try http://www.yamunabodyrolling.com/ for a great dvd and foot yoga routine. Plus other great yoga products. A little foot yoga is good for the sole.

Foot yoga routine. Place just the bottom of the heals of the feet on the floor, press into the floor, allow the edges of the feet to lower also, then the ball of the feet join the party. Place one toe at a time starting with the pinky toe, then squeeze the toes and then lift all the toes and then the balls. Begin again.

Try doing it when you wake in the morning and before you go to sleep at night to fit in a couple times a day. Foot yoga helps you isolate the muscles to strengthen and stretch your feet. You are nothing without your feet. So add this to your daily routine. If you work in an office, strip those shoes off and do it under your desk.

Thanks for watching, listening, reading. If  you want to connect, you can find me on Facebook. http://facebook.com/coachlana

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February 4, 2013

Most Important Characteristic of a Group Exercise Instructor is Humility

Posted in Group Exercise Instructor Tips, Instructor Trainings tagged , , , , , , , at 10:31 PM by lanaholt


Most Important Characteristic of a Group Exercise Instructor is Humility, whether you are a new instructor or a veteran instructor.

I’ve been working in the fitness industry since 1999 and have helped train a lot of instructors. I love mentoring instructors. And I love growing and learning.

Being humble is being open, kind and gracious to everyone.

1. Other instructors. Learn from every instructor, even the newest instructor. Everyone has something to contribute. Never ever belittle or talk negatively about another instructor.

2. Other formats. Every format has something for someone. It’s important people get fit and move. Just because a fitness program or class is not right for you, it does not mean it’s not good for someone else. Encourage people to try new things and try them yourself. Never ever talk negatively about another fitness program. Are you feeling a common theme?

3. Other clubs/facilities. Every club attracts and is good for different people. LA Fitness works for one person and 24 Hour Fitness is better for someone else. A small personal training gym makes one person happy and a boot camp in the park is better for another. So, what should you do? Don’t talk negatively about other clubs/facilities. They help people move. That’s the point.

4. Continuing Education. Never stop learning. Attend as many classes, conferences, events as you can. Don’t forget there are lots of online free resources too. Sign up for newsletter for popular fitness organizations like AFAA, ACE, IDEA…… (www.afaa.com, www.acefitness.org, www.ideafit.org…)

5. Yourself and Abilities. Always approach feedback with an open mind. Yes, you will get the crazy complainers. But, take a step back before you get in the habit of ignoring feedback. You get the idea. Take the feedback, think about it, ask other instructors, and see if there is something you can do to improve. That is true humility. Especially for those of us that are vets. We think we are the bomb-digity. But, guess what? We should always be improving.

I hope this helps. The theme, be open minded, positive, and continuously seeking to improve.

I would love to connect with you. You can find me at http://facebook.com/coachlana

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

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 30, 2013

How to Eat Cleaner – Day 31 of 31 – Reflect. Congratulate. Continue.

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , at 11:05 AM by lanaholt

How to Eat Cleaner – Day 31 of 31 – Reflect. Congratulate. Continue.

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.

Today we are done. It’s time to reflect, congratulate and continue

As you look back on the last 31 days, reflect on the positive changes you have made. Give yourself a big hug, a high five, a pat on the back. You deserve it! No matter how small the changes were, you need to rejoice in every accomplishment and continue to move forward.

Your journey is not over. It’s just beginning. How are you going to take what you’ve learned and the habit of digging deeper into the future?

Thank you so much for spending the last 31 days with me. I hope you will join me in other challenges in the future.

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 28, 2013

How to Eat Cleaner – Day 29 of 31 – Try New Things To Be Healthy

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , , , , at 4:14 PM by lanaholt

How to Eat Cleaner – Day 29 of 31 – Try New Things To Be Healthy.

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 being open and trying new things.

I’m probably talking to the wrong people. If you are in my challenge, I’m assuming you are already up for trying new things. But, it’s very easy to fall into hum drum habits and miss out on new, delicious, nutritious things. Most people eat the same 3-5 things every day.

So, keep an open mind. Keep your body and mind active and healthy by following a nutrition or cooking blog, watch a health and fitness show, listen to a health podcast, etc. I love listening to Jillian Michaels’ podcast, watching Dr. Oz’s TV show, reading Dr. Weil’s newsletters, and so much more. But, always do your research. I hope we’ve learned to dig deeper.

Are you already setting yourself up for success and a more healthful life? Where are you getting your nutrition information after our challenge is over?

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 27, 2013

How to Eat Cleaner – Day 28 of 31 – Balance. Moderation. Health. Fun.

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , at 9:42 PM by lanaholt

How to Eat Cleaner – Day 28 of 31 – Balance. Moderation. Health. Fun.

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 balance.

It’s day 28 of 31. We’ve gone over alot of ways to eat healthier. I hope you are not feeling overwhelmed. Remember living a happy healthy life is about balance. Eating healthy does not mean cutting everything you love out of your life forever. As long as we don’t let our bad habits creep back in and become our common every day eating habits again, we are ok.

Go to the wedding, eat the cake. Have chicken wings at the big game. Eat some pizza during movie night, whatever. But always remember what we learned in the first few weeks of this challenge, be aware of what your habits are becoming and every 3-12 months redo the food diary or whatever you need to do a recheck.

Live, love, laugh and be healthy.

How are you going to do your recheck every once in a while?

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 26, 2013

How to Eat Cleaner – Day 27 of 31 – Vegan for Health, the Environment, and the Animals

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , , , , at 9:41 PM by lanaholt

How to Eat Cleaner – Day 27 of 31 – Vegan for Health, the Environment, and the Animals.

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 being vegan. Whether you want to be vegan for life or just a day, it has it’s benefits. I’m barely touching the topic. For those who are vegan, the topic is very deep rooted. Do your research to see if any thing I touch on rings true to you.

Even being vegan for 1 day a week or month has not only health benefits but environmental also.

I consider myself veganish. I want to be transparent. I have no problem eating animals that have been ethically treated. The dilemma is knowing that, what the company tells you is true. So, as of the filming of this video, I have been strict in my vegan diet.

Being vegan is not just the diet. The vegan philosophy is the fair treatment of all living things. No living thing should ever be harmed. That can go as far as not even eating honey, not using anything that use animal products, and not wearing any animal products.

The vegan diet can be very healthy as we have seen by many of the things we have already talked about in previous videos. You eat alot of fruits, vegetables, grains, beans, etc. The challenge is making sure your diet is balanced and you get enough nutrition. Plus, just because you are vegan, it does not mean you are healthy. Doritos, Cheetos, and Oreos are vegan.

The vegan diet actually helps the environment. I got this snipped directly from www.peta.org

Many leading environmental organizations, including the National Audubon Society, the Worldwatch Institute, the Sierra Club, the Union of Concerned Scientists, and even Al Gore’s Live Earth—have recognized that raising animals for food damages the environment more than just about anything else that we do. Whether it’s the overuse of resources, global warming, massive water or air pollution, or soil erosion, raising animals for food is wreaking havoc on the Earth.

If you are an animal lover, you help protect innocent animals by being vegan. Personally I don’t see the difference between a pig, sheep, or dog. Why is it ok to abuse one and not the other? We would be put in jail if we treated our dogs like we treat our cows, sheep, pigs, and chickens.

If you are considering becoming vegan or vegetarian peta has a free started kit with lots of information at http://www.peta.org/living/vegetarian-living/free-vegetarian-starter-kit.aspx

What do you think? Could you be vegan for a day? 1 day? More?

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 25, 2013

How to Eat Cleaner – Day 26 of 31 – Superfoods and Exotic Foods That Belong in Our Diet

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , , , , , at 11:27 PM by lanaholt


How to Eat Cleaner – Day 26 of 31 – Superfoods and Exotic Foods That Belong in Our Diet.

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 superfoods. I could talk about this forever. But I’m not going to because the information is so easily found. The point of the video and article is to make you aware that there are alot and you should try to incorporate as many as you can into your diet. You are probably already eating many of the superfoods in this post.

The word superfood is used to describe foods that have alot of beneficial components with little to no negatives. There are lots of common ones that you have probably heard of and should add to your diet like: green tea, pumpkin, pistachios, blueberries, sweet potatoes, wild caught salmon, quinoa, chia, flax and more.

Some other exotic healthy superfoods that are becoming easier to find are foods like maca root, sacha inchi, camu-camu, moringa, astragalus, yacon root, and so much more. Although these items are becoming more common, they are still pretty pricey, but worth it. It’s good to look for them online and get them in larger quantities to save money. I get all of these and more in a shake I drink daily called Shakeology.

Some examples of the benefits of the exotics. Maca root is a non caffeinated source of energy, a libido stimulator, has been called natures viagra, helps to balance women’s hormones especially due to PMS, menopause, and more. Moringa is an intensely nutritious food and we can consume every part of this amazing plant. It’s being studied because of it’s amazing healing properties. It’s a high protein plant with 8 essential amino acids. Astragalus helps your body heal, boosts your immune system and is said to reverse the signs of aging.

Are you eating any of these exotics? Look some of them up, get more information and try adding some of them to your diet. If you want an easy way to add them, ask me about Shakeology. Otherwise feel free to purchase them individually online or in a health food store.

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 24, 2013

How to Eat Cleaner – Day 25 of 31 – Eating Healthy When Eating Out.

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , at 7:32 AM by lanaholt

How to Eat Cleaner – Day 25 of 31 – Eating Healthy When Eating Out.

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 an eating healthy when eating out. OMG. I think we finally have a pretty easy topic. Maybe not easy to do, but easy to talk about. Not alot of controversy here.

Plan ahead and know where you are going. Planning ahead was a running theme our first week of this challenge. So, hopefully by now we are in the habit of it already. You can look up nutritional information on most restaurant websites these day. Get an idea of what your options are before going to the restaurant. Then it will be easier to order.

Be assertive. Ask how things are prepared and what the ingredients are. Ask them to make your food the way you want. You are paying for the meal, get it your way. I ask for steamed vegetables without butter all the time.

Get as many dressings and sauces on the side and try to choose the healthiest options if possible. If you can get vinegar and oil on your salad rather than ranch, by all means do it. I know what vinegar and oil is, but I may not know the ingredients of their ranch dressing. Go light on the sauce. You can ask them to use half as much as they usually do. Most restaurants seem to bury their food in sauces these days. Where’s the food? What does it taste like?

Share desserts, entrees, etc. You don’t have to go without. When you indulge, share it. That way you won’t eat as much and you won’t take it home either. If you can’t share a decadent dessert or entree, have them pack half to 3/4 of it and only serve you the smaller portion. At least then you can control how many calories you are getting at that meal.

If your friends and family are not as supportive with your healthy habits and want to continually go to the unhealthiest food options, you need to get creative. Let them choose, but you give them the choice. Find 3 middle of the road places to eat, where they can indulge and you can still find relatively healthy options. Let them pick. Then you give them some control.

Try not to eat out too often. I count breakfast and lunch as eating out also. Usually, the more you eat out, the less in control you are of how it’s being prepared and where it comes from. If you are eating out to lunch at Subway every day, cut it down to 3x, then less, for example. Try to cook and pack ahead more. You’ll find you save money this way too.

Are any of these concepts hitting home? Where do you think you can improve?

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.

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